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Post by sapphire on Sept 2, 2006 11:08:58 GMT -5
Sapph, Thinking of you RIGHT now...b/c...it is COLD and RAINY here today...YUK!!!! I hope your BBQ does not get rained out!!!!! It's pouring here!! It's really windy too!!! BBQ will be inside for sure.
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Post by sapphire on Sept 2, 2006 14:22:00 GMT -5
DELTS/BIS/ABS
-SEATED DB PRESS...3 X 4-6 30x6,30x6,30x6 in each hand
-SHOULDER WIDTH GRIP BB UPRIGHT ROW...3 X 4-6 50x6,50x6
-SINGLE ARM DB SIDE LATERAL...2 X 4-6 15x5,15x5
-STANDING ALTERNATING DB CURL...2 X 4-6 20x6,20x6 each arm
-STANDING EZ BAR CURL...2 X 4-6 45x6,45x6
-SINGLE ARM DB PREACHER CURL...2 X 4-6 15x5,15x5
-ABS kneeling rope crunches 100x15 x 3 sets seated rope crunches 60x10 x 3 sets bicycles crunches 2 sets x 20 reps each _________________
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Post by beckie on Sept 2, 2006 18:09:19 GMT -5
Impressive shoulder w/o Sapph-you must have HUGE shoulders by now
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Post by tiffany on Sept 3, 2006 7:18:37 GMT -5
Sorry, family hasn't sent me any from our holidays yet and well, if Troy does have time to take pics, they're not for sharing I'm glad you're enjoying the carbs Ohhh I wanna see the ones Troy takes!! ;D Ya big meanie. Now why did that not surprise me Love ya
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Post by sapphire on Sept 3, 2006 15:01:53 GMT -5
Impressive shoulder w/o Sapph-you must have HUGE shoulders by now I think they are growing.... no caps yet.
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Post by sapphire on Sept 3, 2006 15:02:45 GMT -5
Ohhh I wanna see the ones Troy takes!! ;D Ya big meanie. Now why did that not surprise me Love ya You know me by now. Love ya back
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Post by serenebeing on Sept 3, 2006 19:05:26 GMT -5
I agree, awesome shoulder wo!!! They are such a pain to train....and they are stubborn to grow. We fight Great work woman! LOL...and real butter??!!! OMG what to do!!!
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Post by tiffany on Sept 3, 2006 19:08:53 GMT -5
Impressive shoulder w/o Sapph-you must have HUGE shoulders by now I think they are growing.... no caps yet. Keep working the way you have and you will get them soon enough!! Great work out
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Post by Karrie on Sept 3, 2006 19:54:06 GMT -5
DELTS/BIS/ABS -SEATED DB PRESS...3 X 4-6 30x6,30x6,30x6 in each hand -SHOULDER WIDTH GRIP BB UPRIGHT ROW...3 X 4-6 50x6,50x6 -SINGLE ARM DB SIDE LATERAL...2 X 4-6 15x5,15x5 -STANDING ALTERNATING DB CURL...2 X 4-6 20x6,20x6 each arm -STANDING EZ BAR CURL...2 X 4-6 45x6,45x6 -SINGLE ARM DB PREACHER CURL...2 X 4-6 15x5,15x5 -ABS kneeling rope crunches 100x15 x 3 sets seated rope crunches 60x10 x 3 sets bicycles crunches 2 sets x 20 reps each _________________ Sapph,. I agree, keep doing what you are doing and you will have a NICE cap on those, AWESOME shoulders you already have!!!! Also, GREAT bi wo too!!!! How was the picnic???
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Post by sapphire on Sept 4, 2006 13:11:54 GMT -5
Thanks girls! I will not give up til I get my CAPS!! THAT I swear!!!!! ;D BBQ was great, Flank steak and salad...AND a piece of ice cream cake!!
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Post by sapphire on Sept 4, 2006 13:12:17 GMT -5
QUADS/HAMS/BUTT/CALVES
-LEG PRESS...4 X 4-6 290X6,310X5,320X5,320X5
-HACK SQUATS...3 X 4-6 200X6,200X6,200X6
-LEG EXTENSION...3 X 4-6 110X6,120X6,130X4
-LYING LEG CURL...4 X 4-6 80X6,90X6,100X4,100X4
-SINGLE LEG LYING LEG CURL...3 X 4-6 40X4,40X3,30X6
-BUTT BLASTER...3 X 6-8 70X8,70X8,70X8
-CALF PRESS...4 X 6-8 GYM CLOSED ON ME!
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Post by Tim Wescott on Sept 4, 2006 14:54:26 GMT -5
We`re talking power.......great workout Cin !! #bowdown3ht#
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Post by beckie on Sept 4, 2006 15:01:22 GMT -5
wowser! You ARE strong!!!
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Post by sapphire on Sept 4, 2006 17:09:08 GMT -5
Thanks Tim and Beckie. There are days when I do not feel strong!!!! You guys are the best!!!!
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Post by Karrie on Sept 4, 2006 18:19:06 GMT -5
We`re talking power.......great workout Cin !! #bowdown3ht# #aiagree4zo# I LOVE YOUR LEG DAYS AND I AM GONNA KEEP TELLING YOU THIS!!!! Your leg press and hack squats just ROCK!!!!!!!! Keep going this way...I will be driving 4-6 hours to come see you on stage!!!!!!
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Post by chrystalr on Sept 4, 2006 23:01:15 GMT -5
That's a pretty darn intense leg workout girl!! And how DARE the gym close on you before you get calves in!! The nerve!
Keep up those great workouts - you've got some great strength!!
~C
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Post by serenebeing on Sept 4, 2006 23:38:00 GMT -5
Wholly hack squats woman! Wow! Great workout over all, but I envy your hack! Nice work! I hate it when I cant finnish my wo...argh!
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Post by sapphire on Sept 5, 2006 16:07:35 GMT -5
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Post by sapphire on Sept 5, 2006 16:08:17 GMT -5
WO was good considering I am getting a lousy COLD!!
-BENCH PRESS...3 X 7-9 75x7,75x7,75x7
-INCLINE DB PRESS...3 X 10-12 25sx12,30sx10,30sx10
-FLAT FLYE...2 X 13-15 15sx15,15sx15
-BOTTOM CABLE CROSSOVER...2 X 16-20 20x16,20x16
-V BAR PRESSDOWN...2 X 7-9 70x9,80x9
-BENT CABLE TRI EXTENSION...2 X 10-12 50x12,60xx12
-DB KICKBACK...2 X 13-15 12x15,12x15
-LYING LEG CURL...1 X 16-20, 1 X 13-15 50x20,60x15
-SINGLE LEG LYING LEG CURL...1 X 10-12, 1 X 7-9 PER LEG 20x12,30x8 each leg
-STANDING CALF 340x8,320x12,300x15,280x18 Made up for missed calves
-ABS SEATED MACHINE CRUNCHES 40X15,30X20,20X25,30X20,40X15 BICYCLE CRUNCHES 2 SETS 50 REPS EACH
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Post by beckie on Sept 5, 2006 17:40:10 GMT -5
You'll have to post us a leg shot next time Sapph-I'm not exactly a 'boob' woman myself
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