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Post by sunshineslynn on Jun 19, 2006 9:38:29 GMT -5
#bowdown3ht# Smoking Hot new pic. Great workouts too there sexy one.
smiles s
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Post by sapphire on Jun 19, 2006 15:29:36 GMT -5
Thank Ladies!! ;D ![:-*](//storage.proboards.com/forum/images/smiley/kiss.png)
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Post by sapphire on Jun 19, 2006 15:30:56 GMT -5
Saturday Chest and Bis will post Today LEGS LEG PRESS...1 X 16-20, 1 X 13-15, 1 X 10-12, 1 X 7-9 90x20,180x15,270x8,270x7 ![::)](//storage.proboards.com/forum/images/smiley/eyesroll.png) BENCH STEP UPS...1 X 13-15, 1 X 10-12, 1 X 7-9 PER LEG 10 pd db x 15,15sx12,20sx7 LEG EXTENSIONS...1 X 13-15, 1 X 10-12, 1 X 7-9 100x13,110x9,110x8 ![::)](//storage.proboards.com/forum/images/smiley/eyesroll.png) STIFF LEG DEADLIFT...3 X 7-9 135x9,135x7,135x7 LYING LEG CURL...2 X 10-12 70x10,60x12 SINGLE LEG LYING LEG CURL...2 X 13-15 20x15,20x15 BUTT BLASTER...2 X 16-20 PER LEG (OR SHOULD I SAY, CHEEK) 40x20x 2 sets CALF PRESS...1 X 16-20, 1 X 13-15, 1 X 10-12 360x20,410x15,450x10 SEATED CALF...2 X 7-9 135X7,135X7 This dieting may be affecting my strength NOT happy with WO at all. ![:-/](//storage.proboards.com/forum/images/smiley/undecided.png)
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Post by sapphire on Jun 21, 2006 16:05:59 GMT -5
Shock week starts TODAY!! Delts and Tris ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) SS Seated side lateral/Upright BB rows 12x8/25x10,10x10/25x12 Seated DB press 1 1/2 reps 15sx10,15sx10 (these are hard) DS rear laterals 10x10...8x8 SS Seated 2 arm overhead cable extension/straightbar pressdowns 50x10/60x10,70x10/60x10 CG bench 1 1/2 reps 65x8,65x8 DS DB kickbacks 10x10...5x8 (too light) ![::)](//storage.proboards.com/forum/images/smiley/eyesroll.png) Abs seated rope crunches 50x15...40x10 x 3 sets pole twisties/seated machine crunches 50/40x20 x 3 sets CARDIO 20 minutes ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) Shock wos are always very humbling. ![::)](//storage.proboards.com/forum/images/smiley/eyesroll.png)
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Post by beckie on Jun 21, 2006 18:08:19 GMT -5
Enjoy the pain!! #smileygrouplaugh5js#
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Post by sapphire on Jun 21, 2006 19:10:33 GMT -5
Enjoy the pain!! #smileygrouplaugh5js# Oh I did Beckie!! Thanks you sweetie you!! ![:-*](//storage.proboards.com/forum/images/smiley/kiss.png)
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Post by beckie on Jun 22, 2006 3:03:10 GMT -5
Don't worry I'm in for some major pain on Saturday-I've got a BIG back workout with a girlfriend who's competing in 11 weeks time!
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Post by Karrie on Jun 22, 2006 10:37:53 GMT -5
#bpressingsmiley9yk# FREAKIN' AWESOME WORKOUTS!!!!! I can see why shock week would be humbling!!!!! That looks tough, but you are one STRONG girl!!!! I am sooo pumped to workout tomorrow...thanks for your motivation....I will be kickin' butt tomorrow night!!!!! By the way I also did notice improvement in your back pic. I can see where you have put on muscle..I forgot to tell you!!!! ![:D](//storage.proboards.com/forum/images/smiley/grin.png)
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Post by sapphire on Jun 22, 2006 21:20:57 GMT -5
#bpressingsmiley9yk# FREAKIN' AWESOME WORKOUTS!!!!! I can see why shock week would be humbling!!!!! That looks tough, but you are one STRONG girl!!!! I am sooo pumped to workout tomorrow...thanks for your motivation....I will be kickin' butt tomorrow night!!!!! By the way I also did notice improvement in your back pic. I can see where you have put on muscle..I forgot to tell you!!!! ![:D](//storage.proboards.com/forum/images/smiley/grin.png) Really? COOL!!! I think my middle back is filling in a little. Today a guy at work said "Hey, you got some guns there" I was thrilled!! We were supposed to do back tonight, but we took a nap for 3 HOURS!! Oh well, looks like Friday will be back day this week. ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) What are your plans this weekend?
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Post by Hoopie on Jun 22, 2006 22:51:45 GMT -5
SWEET Pic..ooops i mean w/o Sapphy! Looking great as always darlin!
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Post by sapphire on Jun 23, 2006 15:20:31 GMT -5
Thanks Hoops! U R looking mighty fine yourself! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by Karrie on Jun 23, 2006 19:34:38 GMT -5
#bpressingsmiley9yk# FREAKIN' AWESOME WORKOUTS!!!!! I can see why shock week would be humbling!!!!! That looks tough, but you are one STRONG girl!!!! I am sooo pumped to workout tomorrow...thanks for your motivation....I will be kickin' butt tomorrow night!!!!! By the way I also did notice improvement in your back pic. I can see where you have put on muscle..I forgot to tell you!!!! ![:D](//storage.proboards.com/forum/images/smiley/grin.png) Really? COOL!!! I think my middle back is filling in a little. Today a guy at work said "Hey, you got some guns there" I was thrilled!! We were supposed to do back tonight, but we took a nap for 3 HOURS!! Oh well, looks like Friday will be back day this week. ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) What are your plans this weekend? We do not really have any plans this weekend. Alexa has been learning how to ride a bike so Terry is taking her tomorrow to do that. Sunday church and then leg WO. Pretty low key this weekend. What are you guys doing? BTW, any luck yet on a house?
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Post by sapphire on Jun 24, 2006 10:44:19 GMT -5
we are going very low key this weekend too, gym and then hangin out at home tonight, Sunday gym and then hopefully going to check out a house ;D ;D ;D ;D ;D I am doing legs tommorow too!! ;D
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Post by sapphire on Jun 24, 2006 17:17:40 GMT -5
BACK
SS DEADLIFT/CG SEATED ROWS 135X10/70X8, 135X10/70X8
SS STIFF ARM PULLDOWNS/WG PULLDOWNS 50X10/70X10,50X10/70X10
DS DB ROWS 40X10...25X6 X 2 SETS
CHEST/BIS/ABS -BENCH PRESS 1 AND 1/2 REPS...2 X 8-10 65x10,65x10
-SUPERSET: INCLINE FLYE/INCLINE SMITH PRESS...2 X 8-10 EACH 15sx10/55x8,15sx10/50x10
-DROPSET: LOW PULLEY CABLE CROSSOVER...2 X 8-10, DROP, 4-6 20x8...30 sec rest 20x6 could not go heavy enough to do a DS x 2 sets
-BARBELL CURL 1 AND 1/2 REPS (CURL TO TOP, LOWER 1/2 WAY, CURL TO TOP, LOWER ALL THE WAY)...2 X 8-10 25x11,35x8 -DROPSET: INCLINE CABLE CURL (PLACE INCLINE BENCH IN FRONT OF LOW CABLE, BUT ABOUT A FOOT BACK. SET BENCH AT AROUND 60 DEGREES. GRAB STRAIGHT BAR ATTACHED TO LOW PULLEY AND LAY BACK. START WITH ARMS STRAIGHT AND CURL UP AND IN)...2 X 8-10, DROP, 4-6 50x10....40x6 x 2 sets
-ABS SS seated rope crunches/lying leg raise 50x15/bw x 15 x 3 sets DS machine crunches 40x20...30x 15 x 3 sets
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Post by Karrie on Jun 26, 2006 20:15:31 GMT -5
Ok...another AWESOME, STRONG WO!!!!! Lovin' your drop sets and super sets...those are killers.....but KICK BUTT!!!!! #arockon6ha# BTW, I saw your avatar on BM.com and it is really cool how you did those colors!!!! ![;)](//storage.proboards.com/forum/images/smiley/wink.png) How was your weekend? Also how was your leg WO yesterday?
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Post by sapphire on Jun 28, 2006 19:33:14 GMT -5
Thanks Karrie! I had good wos over the weekend!
LOL! My avatar is easy to make, if you have the right photoshop software. I can make a cool one for you the next time you want to change yours!!
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Post by Karrie on Jun 28, 2006 19:45:23 GMT -5
Thanks Karrie! I had good wos over the weekend! LOL! My avatar is easy to make, if you have the right photoshop software. I can make a cool one for you the next time you want to change yours!! I am glad you had good wo's..by the way where is the leg workout? ![???](//storage.proboards.com/forum/images/smiley/huh.png) ? ;D You have the right software. Do you think you could make my pic more clear? If so I'll try to e-mail it you sometime this week or weekend.
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Post by sapphire on Jun 28, 2006 21:58:09 GMT -5
Thanks Karrie! I had good wos over the weekend! LOL! My avatar is easy to make, if you have the right photoshop software. I can make a cool one for you the next time you want to change yours!! I am glad you had good wo's..by the way where is the leg workout? ![???](//storage.proboards.com/forum/images/smiley/huh.png) ? ;D You have the right software. Do you think you could make my pic more clear? If so I'll try to e-mail it you sometime this week or weekend. I was lazy and did not post it, but I did it!! I will post it tommorow. I could try to sharpen your pic, email it to me. Take a sexy pic and I will make a GOOD AVI for you. ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by Karrie on Jun 29, 2006 20:35:40 GMT -5
I am glad you had good wo's..by the way where is the leg workout? ![???](//storage.proboards.com/forum/images/smiley/huh.png) ? ;D You have the right software. Do you think you could make my pic more clear? If so I'll try to e-mail it you sometime this week or weekend. I was lazy and did not post it, but I did it!! I will post it tommorow. I could try to sharpen your pic, email it to me. Take a sexy pic and I will make a GOOD AVI for you. ![;)](//storage.proboards.com/forum/images/smiley/wink.png) Thanks!! Right now I like the pic I put up but I am going to e-mail it to you this weekend and see if you can make it clearer!! Thanks!!!! BTW...where are your WO's? ![???](//storage.proboards.com/forum/images/smiley/huh.png) ?? ;D
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Post by Karrie on Jul 1, 2006 7:38:48 GMT -5
I hope you had a good week! I also hope you enjoy the weekend!! We are doing yard work and probably gonna take the kids to go see the movie Cars!!!! Off my diet today...making homemade meatballs and spaghetti sauce gonna see if my mom and dad want to come over for dinner. Then church tomorrow and WO!!! Take care!!!! ![:D](//storage.proboards.com/forum/images/smiley/grin.png)
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