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Post by sapphire on Jul 1, 2006 9:52:20 GMT -5
Hi Karrie! Week has been crazy, I made an offer on a house, and have been running around getting a mortgage pre approval, laywer, inspector... etc. My wos suffered BUT I am making them up... Today Back Butt calves Tommorow chest bis abs Monday legs I swear I will post them! I will make the time.
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Post by sapphire on Jul 1, 2006 15:23:33 GMT -5
LATS/LWBACK/BUTT/CALVES -WG PULLUP...3 X 4-6 bwx6,bwx6,bwx6 -CG SEATED CABLE ROW...1 X 13-15, 1 X 10-12, 1 X 7-9 60x15,70x12,80x8 -SUPERSET: UNDERHAND GRIP CABLE BENT ROW/WG BEHIND NECK PULLDOWN...2 X 8-10 EACH 70X10/60X10,80X10/70X8 -TRAPBAR DEADLIFT...2 X 7-9 135X9,155X7 -WEIGHTED HYPEREXTENSION...1 X 13-15, 1 X 10-12 10X15,25X10 -DROPSET: ABDUCTION...2 X 10-12, DROP, 6-8 120X12...105X8 X 2 SETS -CALF PRESS...1 X 10-12, 1 X 7-9, 1 X 4-6 470X12,520X9,560X9 -DROPSET: SEATED CALF...2 X 10-12, DROP, 6-8 125X10.....100X8 X 2 SETS
CARDIO FAST IN THE PARK
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Post by Karrie on Jul 1, 2006 21:04:30 GMT -5
LATS/LWBACK/BUTT/CALVES -WG PULLUP...3 X 4-6 bwx6,bwx6,bwx6 -CG SEATED CABLE ROW...1 X 13-15, 1 X 10-12, 1 X 7-9 60x15,70x12,80x8 -SUPERSET: UNDERHAND GRIP CABLE BENT ROW/WG BEHIND NECK PULLDOWN...2 X 8-10 EACH 70X10/60X10,80X10/70X8 -TRAPBAR DEADLIFT...2 X 7-9 135X9,155X7 -WEIGHTED HYPEREXTENSION...1 X 13-15, 1 X 10-12 10X15,25X10 -DROPSET: ABDUCTION...2 X 10-12, DROP, 6-8 120X12...105X8 X 2 SETS -CALF PRESS...1 X 10-12, 1 X 7-9, 1 X 4-6 470X12,520X9,560X9 -DROPSET: SEATED CALF...2 X 10-12, DROP, 6-8 125X10.....100X8 X 2 SETS CARDIO FAST IN THE PARK SAPPH......YOU IMPRESS THE DAYLIGHTS OUT OF ME!!!!!! FREAKIN' AWESOME WO GIRL!!!!! #smileycheeleader9un# Your calf presses....560.....you surpassed me...you just gotta keep doing that to push me, don'tcha?
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Post by beckie on Jul 1, 2006 23:17:03 GMT -5
wow Sapph,those are some IMPRESSIVE weights #bbravosmiley8hh# how do you think the body is shaping up now?
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Post by sapphire on Jul 2, 2006 9:35:01 GMT -5
wow Sapph,those are some IMPRESSIVE weights #bbravosmiley8hh# how do you think the body is shaping up now? Thanks Beckie I think I look OK, def leaner since cutting, I am seeing some def in my shoulders and back. I need ALOT more work, I am going to do a bulk in Sept... try to gain 5 pounds of muscle!
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Post by sapphire on Jul 2, 2006 9:36:30 GMT -5
LATS/LWBACK/BUTT/CALVES -WG PULLUP...3 X 4-6 bwx6,bwx6,bwx6 -CG SEATED CABLE ROW...1 X 13-15, 1 X 10-12, 1 X 7-9 60x15,70x12,80x8 -SUPERSET: UNDERHAND GRIP CABLE BENT ROW/WG BEHIND NECK PULLDOWN...2 X 8-10 EACH 70X10/60X10,80X10/70X8 -TRAPBAR DEADLIFT...2 X 7-9 135X9,155X7 -WEIGHTED HYPEREXTENSION...1 X 13-15, 1 X 10-12 10X15,25X10 -DROPSET: ABDUCTION...2 X 10-12, DROP, 6-8 120X12...105X8 X 2 SETS -CALF PRESS...1 X 10-12, 1 X 7-9, 1 X 4-6 470X12,520X9,560X9 -DROPSET: SEATED CALF...2 X 10-12, DROP, 6-8 125X10.....100X8 X 2 SETS CARDIO FAST IN THE PARK SAPPH......YOU IMPRESS THE DAYLIGHTS OUT OF ME!!!!!! FREAKIN' AWESOME WO GIRL!!!!! #smileycheeleader9un# Your calf presses....560.....you surpassed me...you just gotta keep doing that to push me, don'tcha? Thanks so much Karrie. I am sore today for sure! The last set of calf presses was HARD!!!!!!!!!!!!! And looking at your avatar makes me want to work my bis into submission!! ;D
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Post by beckie on Jul 3, 2006 3:04:10 GMT -5
So when are you competing? Next year??? I'd love to see you give it a go!! #btrophysmiley2ee#
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Post by Karrie on Jul 3, 2006 7:16:14 GMT -5
Sapph, Since you and I have VERY similar body types-when you bulk I assume you increase calories and protein intake? I am following a diet by Beverly International right now and I have actually put on muscle while leaning out a bit. You already know I AGREE with Beckie about competing. BTW are you getting things done as far as your house? What are you doing for the 4th of July? We are going to my sister's house and I am working out in the morning.
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Post by sapphire on Jul 3, 2006 10:08:34 GMT -5
Really, you are leaning out and putting on muscle?? THAT is awesome! I would LOVE that. But yes increase calories, more carbs and proteins. What or who is Beverly International? I would love to see that diet. Keeping my fingers crossed, it look like my offer on a house is accepted and hopefully we will going to contract soon! I will post a pic of the house. I am so excited, a little scared too of course. 4th of July .... hmmm looks like we will be working out in am, BBQ at Chris's sisters in the pm. I am so sore from this weekend and I have LEGS today. Thanks to you and Beckie, but I am in no way good enough to compete. MAYBE in a few years.
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Post by sapphire on Jul 3, 2006 10:09:25 GMT -5
So when are you competing? Next year??? I'd love to see you give it a go!! #btrophysmiley2ee# I would if I looked like YOU!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
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Post by sapphire on Jul 3, 2006 10:22:53 GMT -5
CHEST/BIS/ABS -FLAT DUMBELL PRESS...3 X 4-6 40sx6,45sx5,45sx4 -INCLINE DUMBELL PRESS...1 X 7-9, 1 X 10-12, 1 X 13-15 35sx9,30sx12,25sx15 -SUPERSET: INCLINE FLYE/CABLE CROSSOVER...2 X 8-10 EACH 15sx10/30x10,15sx8,/30x10 -ALTERNATING HAMMER CURL...2 X 4-6 15x8,15x8 (20 is too heqvy, 15 is too light) -LOW CABLE CURL...1 X 7-9, 1 X 10-12, 1 X 13-15 60x9,50x12,40x15 -DROPSET: SINGLE ARM DUMBELL PREACHER CURL...1 X 8-10, DROP, 4-6 12x10....10x4 each arm -ABS ball crunches, ball knee ins, machine seated abs crunches
cardio 30 minute treadmill
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Post by sapphire on Jul 3, 2006 10:23:52 GMT -5
LEGS today QUADS/HAMS/BUTT/CALVES -LEG PRESS...3 X 4-6 -SINGLE LEG LEG PRESS...1 X 13-15, 1 X 10-12, 1 X 7-9 -DROPSET: LEG EXTENSION...2 X 8-10, DROP, 4-6 -LYING LEG CURL...2 X 4-6 -SINGLE LEG LYING LEG CURL...1 X 13-15, 1 X 10-12, 1 X 7-9 -SUPERSET: ABDUCTION/STIFF LEG DEADLIFT...2 X 16-20/8-10 -CALF PRESS...1 X 10-12, 1 X 7-9, 1 X 4-6 -DROPSET: SEATED CALF...2 X 10-12, DROP, 6-8
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Post by Karrie on Jul 3, 2006 14:50:50 GMT -5
#smileyapplause3ec# #bbravosmiley8hh# #smileyapplause3ec# That is about all I can say about those 35lb incline and 45lb flat DB presses!!!!!!!!!!!!!!!!!!!! Yet again, another AMAZING WO!!!!!!!!!
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Post by Karrie on Jul 3, 2006 15:02:31 GMT -5
Sapph, Beverly International is a supplement company my husband has been reading alot about. They have a website www.beverlyinternational.com. They do train people and help with their diet. My husband had me send them a few pic's and they sort of match you up with a someone who is your body type and then they send you a diet to try, and things to change in your WO. Of course then you end up ordering supplements but you do not have to. I have been on their diet for about 4 weeks or so. I need to update them and then they may change some things around. I am definitely going to consult them with my contest diet. The woman who is helping me is a figure competitor and she looks awesome!!! My diet is: Meal 1: one whole egg and 4 egg whites, 1/2 cup oatmeal and protein shake Meal 2: 2 scoops for protein shake..I just add a little water to protein put in a bowl and make pudding. Meal 3: 6oz chicken, 1 cup veggies, 1/2 cup brown rice Meal 4: 2 scoops protein for a shake..1TBSP natural PB Meal 5: 6oz chicken, 2 cups of veggies My protein, for me, is high, and then my carbs taper off during the day.
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Post by beckie on Jul 3, 2006 18:39:39 GMT -5
I do contest diets for women ladies! #secretsmiley8co#
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Post by sapphire on Jul 4, 2006 8:14:47 GMT -5
Sapph, Beverly International is a supplement company my husband has been reading alot about. They have a website www.beverlyinternational.com. They do train people and help with their diet. My husband had me send them a few pic's and they sort of match you up with a someone who is your body type and then they send you a diet to try, and things to change in your WO. Of course then you end up ordering supplements but you do not have to. I have been on their diet for about 4 weeks or so. I need to update them and then they may change some things around. I am definitely going to consult them with my contest diet. The woman who is helping me is a figure competitor and she looks awesome!!! My diet is: Meal 1: one whole egg and 4 egg whites, 1/2 cup oatmeal and protein shake Meal 2: 2 scoops for protein shake..I just add a little water to protein put in a bowl and make pudding. Meal 3: 6oz chicken, 1 cup veggies, 1/2 cup brown rice Meal 4: 2 scoops protein for a shake..1TBSP natural PB Meal 5: 6oz chicken, 2 cups of veggies My protein, for me, is high, and then my carbs taper off during the day. My current diet is very similar ;D ;D Meal 1 Fiber One protein shake Meal 2 oatmeal can of tuna Meal 3 green salad grilled chicken Meal 4 protein pudding (I do that too) 1 tbls nat PB Meal 5 ground turkey/egg whites spinach salad That is usually what I eat, maybe I will have chicken with dinner instead.
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Post by sapphire on Jul 4, 2006 8:18:38 GMT -5
QUADS/HAMS/BUTT/CALVES
-LEG PRESS...3 X 4-6 290x6,290x6,310x5 -SINGLE LEG LEG PRESS...1 X 13-15, 1 X 10-12, 1 X 7-9 30x15,50x12,70x9 each leg -DROPSET: LEG EXTENSION...2 X 8-10, DROP, 4-6 100x9.....80x6,100x8...80x4 (OUCH) -LYING LEG CURL...3 X 4-6 80x6,80x6,90x6 -SINGLE LEG LYING LEG CURL...1 X 13-15, 1 X 10-12 20x15,30x12 each legg -SUPERSET: ABDUCTION/STIFF LEG DEADLIFT...2 X 16-20/8-10 105x20/120x10,105x16/120x10 -STANDING CALF PRESS...1 X 10-12, 1 X 7-9, 1 X 4-6 300x12,340x9,380x6 -DROPSET: SEATED CALF...2 X 10-12, DROP, 6-8 125x9....100x6,125x8,100x4
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Post by sapphire on Jul 4, 2006 8:19:43 GMT -5
;D I do contest diets for women ladies! #secretsmiley8co# If I ever do a contest.... ;D
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Post by Karrie on Jul 4, 2006 11:17:21 GMT -5
QUADS/HAMS/BUTT/CALVES -LEG PRESS...3 X 4-6 290x6,290x6,310x5 -SINGLE LEG LEG PRESS...1 X 13-15, 1 X 10-12, 1 X 7-9 30x15,50x12,70x9 each leg -DROPSET: LEG EXTENSION...2 X 8-10, DROP, 4-6 100x9.....80x6,100x8...80x4 (OUCH) -LYING LEG CURL...3 X 4-6 80x6,80x6,90x6 -SINGLE LEG LYING LEG CURL...1 X 13-15, 1 X 10-12 20x15,30x12 each legg -SUPERSET: ABDUCTION/STIFF LEG DEADLIFT...2 X 16-20/8-10 105x20/120x10,105x16/120x10 -STANDING CALF PRESS...1 X 10-12, 1 X 7-9, 1 X 4-6 300x12,340x9,380x6 -DROPSET: SEATED CALF...2 X 10-12, DROP, 6-8 125x9....100x6,125x8,100x4 STRONG leg wo!! I bet you are gonna be SORE after that one! Drop sets on leg extensions are a KILLER but in the end AWESOME! ;D Our diets are VERY similar! But it does not surprise me b/c we have the same body type. Have a great holiday today!!!
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Post by sapphire on Jul 4, 2006 11:38:19 GMT -5
I am just starting to get sore... ;D ;D ;D ;D I am hungry now, I may EAT again. HAPPY 4th of JULY!!!
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