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Post by beckie on Jul 4, 2006 18:17:39 GMT -5
you HAVE to do a comp Sapph!!! All that hard work has to have an end goal!!!
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Post by sunshineslynn on Jul 5, 2006 13:08:18 GMT -5
Great workouts Saph, especially those legs.
smiles s
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Post by sapphire on Jul 5, 2006 14:06:31 GMT -5
Thanks girls! I am trying my hardest.. aren't we all???
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Post by sapphire on Jul 5, 2006 19:42:19 GMT -5
POWER WEEK
DELTS/TRIS/ABS -SEATED DUMBELL PRESS...4 X 4-6 30SX6,30SX6,30SX6,30SX6 -SHOULDER WIDTH GRIP BARBELL UPRIGHT ROW...4 X 4-6 45X6,50X6,50X6,50X6 -CG BENCH PRESS...4 X 4-6 85X6,90X6,90X6,95X5 -SEATED 2 ARM OVERHEAD DUMBELL EXT...3 X 4-6 50X6,55X6,55X5 -ABS SEATED ROPE CRUNCHES 3 SETS X18 REPS AB MACHINE 3 SETS X 20 REPS
CARDIO 2 MILE FAST WALK
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Post by Karrie on Jul 5, 2006 19:52:38 GMT -5
AMAZING!!!!! 95lbs for CG presses? DANG...that is STRONG!!! #bpressingsmiley9yk# As I have said before, Sapph, you keep raisin' the bar!!!! BTW, you KNOW I agree with Beckie!!!!!!! ;D I hope you are having a great week!!
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Post by beckie on Jul 5, 2006 23:10:51 GMT -5
Gee,I've got some catching up to do with the weights-just wish this shoulder would come right by magic
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Post by sapphire on Jul 6, 2006 16:01:03 GMT -5
What happened to your shoulder?
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Post by beckie on Jul 6, 2006 23:30:13 GMT -5
I seperated my sterno-clavicular joint during my comp prep last year.It didn't come all the way out but the pain was so bad I couldn't even lift my right arm up! My shoulders wasted quite badly but I am determined to get them back...I'm lucky to be reasonably broad but adding roundness takes a wee while and lots of shock training!
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Post by tiffany on Jul 7, 2006 8:56:08 GMT -5
HI Sapphire, awesome work outs as usual. Glad I finallay had some time to check this site out. Your meals postings on the other site are boring
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Post by sunshineslynn on Jul 7, 2006 12:33:24 GMT -5
Great workouts there missy. strong woman ......
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Post by Karrie on Jul 7, 2006 21:33:28 GMT -5
I hope you had a great week!!! I just have been crazy this week. Then tonight I went out with my best friend for dinner...much needed mommy time!!!! ;D BTW how are things coming together with the house? I hope well!!!
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Post by sapphire on Jul 8, 2006 17:39:15 GMT -5
Hi Tiff, Becky, Lynn and Kari!!! I love all the girls here!!!WOOHOO!! I have been just posting my WOS here, 2 places is too much. Here was my back wo from yesterday LATS/LWBACK -DEADLIFT...3 X 4-6 195x4,195x4,195x2 (felt twinge so stopped) -WG PULLUP...4 X 4-6 bwx6 x 4 sets -CG SEATED CABLE ROW...3 X 4-6 90x6,100x5,100x4 and Chest and Bis from today -BENCH PRESS...1 X 5-6, 1 X 3-4, 3 X 1-2 85x6,90x4,95x3,100x2,100x1 -INCLINE PRESS...3 X 4-6 80x6,85x5,85x4 -INCLINE FLYE...2 X 4-6 20sx6,20sx6 -ALTERNATING DUMBELL CURL...2 X 4-6 20x6,20x6 each arm -PREACHER CURL MACHINE...2 X 4-6 20x6,25x5 -EZ BAR CURL...2 X 4-6 40x5,40x6 -ABS seated weighted machine crunches 4 sets x 40x 20 reps I am not feeling 100%, I think I caught a bug from my nephews. Hope to feel better for LEGS tommorow!! ;D ;D ;D
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Post by sapphire on Jul 8, 2006 17:40:52 GMT -5
I hope you had a great week!!! I just have been crazy this week. Then tonight I went out with my best friend for dinner...much needed mommy time!!!! ;D BTW how are things coming together with the house? I hope well!!! House is sorta stalled for this week, everyone is on vacation, hopefully contract written next week!! ;D ;D ;D
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Post by Karrie on Jul 8, 2006 21:25:45 GMT -5
Hi Tiff, Becky, Lynn and Kari!!! I love all the girls here!!!WOOHOO!! I have been just posting my WOS here, 2 places is too much. Here was my back wo from yesterday LATS/LWBACK -DEADLIFT...3 X 4-6 195x4,195x4,195x2 (felt twinge so stopped) -WG PULLUP...4 X 4-6 bwx6 x 4 sets -CG SEATED CABLE ROW...3 X 4-6 90x6,100x5,100x4 and Chest and Bis from today -BENCH PRESS...1 X 5-6, 1 X 3-4, 3 X 1-2 85x6,90x4,95x3,100x2,100x1 -INCLINE PRESS...3 X 4-6 80x6,85x5,85x4 -INCLINE FLYE...2 X 4-6 20sx6,20sx6 -ALTERNATING DUMBELL CURL...2 X 4-6 20x6,20x6 each arm -PREACHER CURL MACHINE...2 X 4-6 20x6,25x5 -EZ BAR CURL...2 X 4-6 40x5,40x6 -ABS seated weighted machine crunches 4 sets x 40x 20 reps I am not feeling 100%, I think I caught a bug from my nephews. Hope to feel better for LEGS tommorow!! ;D ;D ;D I have one word for your dead lifts......IMPRESSIVE....IMPRESSSIVE.....IMPRESSIVE!!!!!!!!!!!!!!!!!! #smileycheeleader9un# Good thing, you stopped with the twinge....you DO NOT want to injury your back! Now chest.....100lbs for a total of three reps on bench press......AWESOME!!!!!! #bpressingsmiley9yk# I love your WO's...I am pumped and ready to WO tomorrow....I am not as strong as you on chest/back but I'll tell you what I am kicking butt in there!!! I hope you are not coming down with something....but if you are just take care of yourself..and either do not WO or take it easy!!!
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Post by tiffany on Jul 9, 2006 4:48:15 GMT -5
Hey sapphire, sorry to hear your not feeling too well and heading into leg day I'll email you when I get back from vacation. Hopefully I'l have some pics for you to work your magic with. Take it easy and get lots of rest. #bsleepingsmiley4vu#
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Post by Intensity on Jul 9, 2006 10:58:47 GMT -5
Hi Tiff, Becky, Lynn and Kari!!! I love all the girls here!!!WOOHOO!! I have been just posting my WOS here, 2 places is too much. Here was my back wo from yesterday LATS/LWBACK -DEADLIFT...3 X 4-6 195x4,195x4,195x2 (felt twinge so stopped) -WG PULLUP...4 X 4-6 bwx6 x 4 sets -CG SEATED CABLE ROW...3 X 4-6 90x6,100x5,100x4 and Chest and Bis from today -BENCH PRESS...1 X 5-6, 1 X 3-4, 3 X 1-2 85x6,90x4,95x3,100x2,100x1 -INCLINE PRESS...3 X 4-6 80x6,85x5,85x4 -INCLINE FLYE...2 X 4-6 20sx6,20sx6 -ALTERNATING DUMBELL CURL...2 X 4-6 20x6,20x6 each arm -PREACHER CURL MACHINE...2 X 4-6 20x6,25x5 -EZ BAR CURL...2 X 4-6 40x5,40x6 -ABS seated weighted machine crunches 4 sets x 40x 20 reps I am not feeling 100%, I think I caught a bug from my nephews. Hope to feel better for LEGS tommorow!! ;D ;D ;D Wow... what would you have done if you would have been 100% ?? Impressive Sapphire!!! PS: Incline press... 80lbs... it's with a barbell right?
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Post by sapphire on Jul 9, 2006 15:44:33 GMT -5
Thanks gang!! Oh man am I sore!! Thoses deads are killer, and YES I do them from the floor. ;D My chest hurts too, but more the front of my shoulders (incline), I used a barbell for the incline presses. Still feeling kinda icky, I am postponing legs til tommorow. Gonna take a nap with my babies now.
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Post by beckie on Jul 9, 2006 17:40:35 GMT -5
GREAT deads Sapph!
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Post by Karrie on Jul 9, 2006 17:50:45 GMT -5
I hope you feel better soon!!! Just take it easy and rest! Naps are the BEST when you are not feeling well!!!
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Post by sapphire on Jul 9, 2006 21:16:29 GMT -5
Thanks Kari, I am all sweaty and achy, I think I have a fever. Hope to be 100% after a good night's sleep!!!!
and Thanks Beckie!! I was pretty happy with my deads!!! ;D
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