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Post by mrssully on Jan 10, 2008 8:20:41 GMT -5
Wednesday 1/9/08 Incl DB Press (2 second stretch) 25 x 10 25 x 10 FM Chest Press (RP) 70 x 10, 5, 3 70 x 10, 6, 4 FM Flye (1 1/4's & RP) 50 x 10, 6, 4 Seated DB Press (2 second stretch) 20 x 10 20 x 10 DB Side Lats (Drops) 10/7 x 10, 10 12/7 x 8, 6 Lying Ext SSW/CG press 50 x 10, 10 Pushdowns (RP & Drop) 90 x 10, 6, 3 90 x 8, 80 x 6, 60 x 4
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Post by RUBICON19 on Jan 11, 2008 13:38:41 GMT -5
Yes, Scrat is also doing cardio. He said he doesn't want to compete he just wants to look like he competes. Why so people will say, "Hey Scrat! You compete?" He can just look at them and sing " HAVE A NICE DAY!"
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Post by mrssully on Jan 11, 2008 16:57:58 GMT -5
#smileygrouplaugh5js#
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Post by mrssully on Jan 12, 2008 11:18:45 GMT -5
Friday 01/11/08 CAble Deads 90 x 10 100 x 10 FM Pulldown (RP) 100 x 20 100 x 16 Cable Row (1 1/4's, Straight, Drop) 80 x 10, RP 6, Straight 10, Drop x 8 80 x 8, RP 4, straight 10, drop x 5, hold 20 seconds VBar Pulldown (Drops) Worked on my form 90 x 10, 80 x 4, 60 x 8 90 x 6, 70 x 5, 50 x 10 EZBar Curl (RP) 30 x 26, Alt DB Curl (Up&Down Rack) 5, 10, 15, 10, 5 10 reps each
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Post by mrssully on Jan 14, 2008 11:57:20 GMT -5
Monday 1/14/08 Cardio: 38 minutes, 3.8 speed, 262 calories
Legs w/Randy FM Squat 120 x 12, 100x 12, 80 x 12 120 x 12, 100x 12, 80 x 12 Leg Press (1 1/4's) 180 x 12 205 x 12 Stiffs 65 x 12 75 x 12 Leg Ext (RAMOnated) 80 x RP, Drops, straight, 3 neg, straight, Hold Leg Curl 80 x 12, 60 x 10, 50 x 6 80 x 12, 60 x 10, 50 x 4 Stand Calf DC 170 x 10 Hammer Calf 180 x 15 180 x 15
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Post by mrssully on Jan 17, 2008 7:23:26 GMT -5
Wednesday 1/16/08 Incl DB Press (2 second stretch) 25 x 10 25 x 10 FM Chest Press (RP) 70 x 10, 6, 4 70 x 10, 6, 4 FM Flye (1 1/4's & RP) 50 x 10, 5, 4 Seated DB Press (2 second stretch) 20 x 10 20 x 10 DB Side Lats (Drops) 12/7 x 10, 10 12/7 x 10, 10 Lying Ext SSW/ CG Press 50 x 10, 10 40 x 10, 10 Pushdowns 70 x 10, 80 x 5, 80 x 6
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Post by mrssully on Jan 17, 2008 14:02:19 GMT -5
Thursday 1/17/08 Work Treadmill 30 minutes, 3.8 speed, 192 cals
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Post by RUBICON19 on Jan 17, 2008 23:20:13 GMT -5
Hey Dot. Do you think you could give a weekly Cardio update showing progression? This would be great.
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Post by mrssully on Jan 18, 2008 11:30:22 GMT -5
Ok. This is my cardio since December, I'll post cardio weekly from now on. 12/16 3.2 speed, 35 minutes, 209 cals 12/17 3.3 speed, 35 min. 202 cals 12/18 3.3 speed, 35 min. 202 cals 12/19 3.3 speed, 35 min. 202 cals 12/21 3.3 speed, 35 min. 213 cals
All HIT so far has been 5 min. warm up, 4.0 for 45 seconds, 7.0 for 15 seconds for 15 minutes, 2 minute cool down for a total of 22 minutes 12/22 HIT 181 cals 12/23 3.4 speed, 35 min., 218 cals 12/27 3.5 speed, 35 min., 224 cals 12/28 3.5 speed, 35 min., 224 cals 12/29 HIT 195 cals. 12/30 3.6 speed, 36 min., 248 cals 12/31 3.6 speed, 36 min., 247 cals 1/1/08 3.6 speed, 36 min., 257 cals 1/3 3.6 speed, 20 min., 128 cals Home 1/3 3.6 speed, 20 min., 184 cals Gym total 40 min., 312 cals. 1/5 3.6 speed, 36 min., 237 cals 1/6 HIT 247 cals 1/8 3.6 speed, 36 min., 237 cals 1/9 3.6 speed, 36 min., 237 cals 1/10 3.6 speed, 36 min., 237 cals 1/14 3.8 speed, 38 min., 262 cals 1/17 3.8 speed, 30 min., 192 - Work gym shut off electricity Today 1/18 HIT 195 cals, plan to do 20 min. of walking after workout tonight to make up for yesterday.
When my new job starts on Feb 18th I won't have access to a gym during the day so I will be splitting my cardio. 20 minutes at 4:15 a.m. and 20 minutes after workouts at the gym. HIT will be on the weekend at home.
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Post by RUBICON19 on Jan 18, 2008 13:23:56 GMT -5
This is great. Could you split the HIT up from the regular? Other than that PERFECT!
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Post by mrssully on Jan 18, 2008 20:03:46 GMT -5
Friday 1/18/08 Cable Deads 100 x 10 100 x 10 FM Pulldown (RP) 100 x 10, 5, 3 100 x 8, 3, 4 Red Row (1 1/4's) 65 x 10 75 x 10 VBar Pulldown (Drops) 90 x 8, 80 x 6, 60 x 6 90 x 8, 80 x 4, 60 x 4 EZBar Curl 30 x 15 30 x 15 Alt DB Curl 5, 10, 15, 10, 5 6 each
Cardio 5.5 speed, 20 minutes, 300 cals
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Post by fit on Jan 18, 2008 20:26:09 GMT -5
Nice work!
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Post by Karrie on Jan 21, 2008 13:28:17 GMT -5
Your wo's are looking great! How far out are you from the comp at this point?
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Post by beckie on Jan 21, 2008 17:38:56 GMT -5
Looks like you are still getting stronger Dot! Awesome #bbravosmiley8hh#
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Post by mrssully on Jan 22, 2008 8:45:14 GMT -5
Karrie - I'm thinking Musclemania on April 26th Thanks Beckie We had too much weekend, this workout killed me.
Monday 1/21/08 FM Squat 120 x 10, 100 x 10, 80 x 10 120 x 10, 100 x 10, 80 x 10 Leg Press (1 1/4's) 205 x 10 205 x 10 Stiffs 75 x 10 75 x 10 Leg Ext - RP, Drop, neg, hold 80 x 10, 6, 3; 80 x8, 70 x 6, 50 x 4; 3-neg., 1-hold 15 seconds Leg Curl (RP) 80 x 10, 6, 3 80 x 5, 3, 2 Stand Calf (DC) 170 x 10 Hammer Calf 180 x 15
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Post by mrssully on Jan 27, 2008 11:23:07 GMT -5
Friday 1/25/08 Incl DB Press (2 second stretch) 25 x 10 25 x 10 FM Chest Press (RP) 70 x 10, 7, 4 70 x 10, 5, 4 FM Flye (1 1/4's & RP) 60 x 8, 4, 1 50 x 8 Seated DB Press (2 second stretch) 20 x 10 20 x 10 DB Side Lats (Drops) 12/7 x 10, 10 12/7 x 10, 10 Lying Ext. SSW CG Press 50 x 10, 10 Pushdowns (RP & Drops) 90 x 9, 6, 3 80 x 7, 70 x 7, 60 x 10
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Post by mrssully on Jan 27, 2008 13:16:59 GMT -5
1/22 3.8 speed, 38 min., 262 cals 1/23 3.8 speed, 38 min., 260 cals 1/24 3.8 speed, 38 min., 264 cals 1/25 3.8 speed, 38 min., 262 cals
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Post by mrssully on Jan 27, 2008 13:19:09 GMT -5
Today 1/27 HIT 220 cals
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Post by RUBICON19 on Jan 29, 2008 6:59:49 GMT -5
1/22 3.8 speed, 38 min., 262 cals 1/23 3.8 speed, 38 min., 260 cals 1/24 3.8 speed, 38 min., 264 cals 1/25 3.8 speed, 38 min., 262 cals Very nice!
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Post by Karrie on Jan 29, 2008 11:53:43 GMT -5
1/22 3.8 speed, 38 min., 262 cals 1/23 3.8 speed, 38 min., 260 cals 1/24 3.8 speed, 38 min., 264 cals 1/25 3.8 speed, 38 min., 262 cals Very nice! VERY VERY NICE! ;D
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