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Post by sapphire on Sept 5, 2006 19:08:17 GMT -5
Hmmm OK I will see what I can do. Just for you though!!
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Post by serenebeing on Sept 5, 2006 21:09:02 GMT -5
Single legs are killers!!! Way to go! I know they are good for you, but we dont have the laying one where I work And love those cross overs, they work it so well! Great wo woman!
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Post by Karrie on Sept 6, 2006 8:49:45 GMT -5
Hmmm OK I will see what I can do. Just for you though!! FOR ME TOO!!!!! STRONG WO!!!! How do you like this new split? It looks like you are doing GREAT with it!!!!
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Post by sapphire on Sept 6, 2006 10:05:03 GMT -5
I love the new split BUT it is very hard. My legs were still sore from Sunday on Tuesday when I did hams again. Coach Eric says I can only handle this split for 12 week or I will burn out. I do quads again tommorow, single leg press AGAIN!! I love them, but they are brutal. I really hope my legs start growing soon!!
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Post by beckie on Sept 6, 2006 16:10:28 GMT -5
I'm sure they will start to grow Sapph,you are really giving them a great hammering..unfortunately mine don't need much to grow at all,especially my ass!
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Post by tiffany on Sept 6, 2006 18:21:01 GMT -5
Working as hard as you do, they are sure to grow. Have fun with your new split
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Post by Karrie on Sept 6, 2006 19:34:31 GMT -5
Working as hard as you do, they are sure to grow. Have fun with your new split I agree with Tiff and Beckie...keep doing this new split and I KNOW you will see changes soon....remember when I split my body in half not too long ago for like 2 mths??? That was when I saw a great deal of changes....hang in there, you can do it, missy!!!!!!
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Post by sunshineslynn on Sept 7, 2006 11:56:23 GMT -5
holy chipolte you had some awesome workouts here recently. I can not wait to see those leggys you are growing smiles s
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Post by Karrie on Sept 7, 2006 15:46:11 GMT -5
holy chipolte you had some awesome workouts here recently. I can not wait to see those leggys you are growing smiles s I know she is just kickin' some MAJOR BUTT!!!!!! I cannot wait to see the results in about 8 weeks!!!! WE LOVE YOU SAPPH!!!!!
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Post by sapphire on Sept 7, 2006 16:09:26 GMT -5
I am eating, lifting and hoping for muscles!! THANKS Girls!! I LOVE YOU TOO!! XOXOXOX I will post today's wo later tonight...
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Post by sapphire on Sept 7, 2006 19:00:43 GMT -5
Here it is...
QUADS/LATS/LWBACK
-LEG EXTENSION...1 X 16-20, 1 X 13-15, 1 X 10-12 60x20,70x15,80x10
-SINGLE LEG LEG PRESS...1 X 13-15, 1 X 10-12, 1 X 7-9 PER LEG 50x15,70x12,90x9
-CG PULLDOWN...3 X 7-9 110x8,110x7,110x7
-WG SEATED CABLE ROW (KEEP ELBOWS PARALLEL TO GROUND; PULL TO CHEST)...3 X 10-12 40x12,40x12,50x10
-UNDERHAND GRIP BB BENT ROW...3 X 13-15 50x15,50x14,50x13
-GOOD MORNINGS...1 X 13-15, 1 X 10-12, 1 X 7-9 50x15,60x12,70x9
CARDIO 20 MINUTES ELYPTICAL
Good workout considering I was tired.
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Post by Karrie on Sept 7, 2006 20:20:48 GMT -5
Ok, this wo does not look to me as though you were tired!!!! My word, Sapph, you did AWESOME on those single leg, leg press!!!! 90lbs for nine on your last set.....you are ONE STRONG GIRL!!!!!! #bowdown3ht# LOVE THE GOOD MORNINGS!!!!! I am sooo excited for you with this new split!!!!! #highfive5wp#
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Post by serenebeing on Sept 7, 2006 21:02:03 GMT -5
Hey!! Great wo, tired or not! Love those full body wos! You must have some great lats!!! And you go on those single leg press, man those are hard. I suppose they are good for the stabilizers, and show you where you are weak.....good and an ego buster for me...lol. Anyhow, keep up the great work!! Awesome!
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Post by sapphire on Sept 8, 2006 18:20:28 GMT -5
Thanks Serene
I am actually doing that kind of split to be able to work legs twice a week
Tuesday chest, tris/ hammies
Thursday lats/lw back/quads/calves
Saturday delts/bis/abs
Sunday LEGS
I will take a pic of my back for you, I do NOT have a back like you though, so don't be dissappointed. ;D
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Post by serenebeing on Sept 8, 2006 21:28:33 GMT -5
Oh please post them pics. I dont like how I look as of current...just got big before I knew it! But I will work with it! Wow thats a hard core split! Legs are such stubborn critters! How is it working for you? Or is it too soon to tell!! ??
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Post by sapphire on Sept 9, 2006 8:27:19 GMT -5
Here is one I took in July. I promise I will take more soon. I really just started this split last week, so I can't tell YET. BUT I love it!! I have long limbs and getting them to bulk up is very very hard for me.
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Post by sapphire on Sept 9, 2006 8:30:08 GMT -5
Today's WO Rep Range (my fav)
DELTS/BIS/ABS -ALTERNATING FRONT DB RAISE...2 X 7-9
-SHOULDER WIDTH GRIP CABLE UPRIGHT ROW...2 X 10-12
-SEATED SIDE LATERAL...2 X 13-15 -SINGLE ARM CABLE BENT LATERAL...2 X 16-20
-STANDING ALTERNATING HAMMER CURL...2 X 7-9
-LYING CABLE CURL (SET UP FLAT BENCH RIGHT IN FRONT OF CABLE STACK. LAY DOWN WITH HEAD BY WEIGHTS. FROM TOP PULLEY, CURL BAR DOWN AND BACK BEHIND THE HEAD AND SQUEEZE)...2 X 10-12
-SINGLE ARM STANDING CABLE CURL...2 X 13-15
-ABS
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Post by Karrie on Sept 9, 2006 8:30:39 GMT -5
You have a nice back!!!! I do not think any of us will be disappointed in a new pic of your back....when you take the next back pic do not crunch down so much bring your elbows up a bit and we will be able to see the little muscular detail in your back!!!!! It will also "open" your back up a bit and we can see your lats!!!! I hope you have a great weekend!!!
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Post by serenebeing on Sept 9, 2006 12:53:46 GMT -5
Girl, you have a beautiful back! Great work. If gaining is hard for you, then that makes it ever better!
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Post by tiffany on Sept 9, 2006 19:38:09 GMT -5
Nice pic Sapph, you are making lots of progress Keep up the great work!!
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