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Post by mrssully on Mar 28, 2008 14:24:24 GMT -5
cardio - home treadmill 45 minutes 324 cals.
I'm not competing, for now. I started working for one of the VP's in our company and it's unbelievable how busy I've been. I'm trying to at least squeeze in some cardio as much as I can but I've been so tired in the mornings and working late. I have to start working out again, I'm starting to feel tired all the time.
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Post by mrssully on Apr 4, 2008 3:34:03 GMT -5
04/03/08 Abs and Treadmill 20 minutes
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Post by mrssully on Jun 10, 2008 12:24:10 GMT -5
I'm back I'm working with Randy on the Results Challenge, should be a fun 12 weeks.
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Post by RUBICON19 on Jun 10, 2008 12:58:11 GMT -5
I'm back I'm working with Randy on the Results Challenge, should be a fun 12 weeks. #k0104ne#
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Post by mrssully on Jun 11, 2008 12:13:18 GMT -5
Monday 06/02/08 Power Week – Day 1 Chest, Shoulders, Tri’s Incline DB Press 30 x 6, 30 x 6 Flat DB Press 25 x 6, 25 x 6 DB Front Raises 15 x 6, 15 x 6 Seated DB press 20 x 6, 20 x 6 Pushdowns 5 x 6, 5 x 6 Lying DB Ext. 25 x 6, 30 x 6
Wednesday 06/04/08 Power Week – Day 2 Legs and Abs Plies 25 x 4-6, 25 x 4-6, 25 x 4-6 Cybex Leg Press 110 x 6, 120 x 6, 130 x 6 DB Stiffs 10 x 6, 15 x 6, 15 x 6 Rotary Calf 115 x 12, 120 x 12, 140 x 12 Hanging Leg Raises 15, 15, 15 Machine crunches 15, 15, 15
Friday 06/06/08Power Week – Day 3 Back and Bi’s (Not sure how they translate their weights i.e. 2, 4, 6) Lat Pull downs 6 x 6, 6 x 6, 6 x 6 Seated Cable Row 4 x 6, 5 x 6, 5 x 6 V-Bar pulldown 7 x 6, 7 x 6, 7 x 6 DB Row 25 x 6, 30 x 6 DB Curl 15 x 6, 20 x 6, 20 x 6 Incl DB Curl 10 x 6, 15 x 5, 15 x 4
Tuesday 06/10/08 Rep Range Week – Day 1 Chest, Shoulders, Tri’s Incline DB Press 25 x 9, 25 x 9, 25 x 9 Flat DB Flye 10 x 12, 10 x 12, 10 x 12 Cable Cross Over 2 x 15, 2 x 15 Seated DB Side Lats 10 x 15, 5 x 15, 5 x 15 DB Front Raises 5 x 20, 5 x 20, 5 x 20 Dips 8 x 10, 8 x 15, 8 x 15 Rope push down 2 x 20, 3 x 20, 3 x 20
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Post by Karrie on Jun 11, 2008 15:45:06 GMT -5
DANG Missy....AWESOME workouts!!! You are back!!!! What is the "results challenge?"
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Post by RUBICON19 on Jun 11, 2008 22:20:33 GMT -5
DANG Missy....AWESOME workouts!!! You are back!!!! What is the "results challenge?"
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Post by mrssully on Jun 12, 2008 3:38:38 GMT -5
06/11/08 Wednesday - Walked the Wakefield Lake 3 miles in 45 minutes. As you know Randy has his own Training place called Results (www.resultsbyrandy.com). Randy now you have to post pics of your place He is having a challenge for his clients for 12-weeks, we must train w/Randy 1 a week, there is a sign up fee the winner gets all the money & 3 free sessions w/Randy, before & after pics, 3-5 goals, Cardio log, e-mail logs & diet weekly and finally we must write an essay on the 12-week experience. Nothing like a little competition to move a persons training along.
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Post by Karrie on Jun 12, 2008 10:38:48 GMT -5
Yes, I did know Randy has his own training place, but I have not been on here in a while so I did not know he was doing a 12-week challenge. It sounds, well, challenging, and I hope you win! ;D
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Post by mrssully on Jun 12, 2008 11:49:31 GMT -5
Me too
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Post by RUBICON19 on Jun 12, 2008 12:37:00 GMT -5
Dot is really ready to bring it this time. Her enthusiasm has been off the charts right from the get go. I LIKE IT!
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Post by beckie on Jun 12, 2008 23:15:58 GMT -5
Go Dot! I'm really looking forward to watching your progress
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Post by mrssully on Jun 13, 2008 8:44:38 GMT -5
Thursday 06/12/08 Rep week - Legs & Abs Leg Ext. - 60 x 20 60 x 20, 55 x 20 Seated Leg Curl - 50 x 12, 55 x 12, 60 x 12 Lunges - 10 x 15, 10 x 15, 10 x 15 DB Stiffs (Planet Fitness doesn't have a lying leg curl) 10 x 9, 10 x 9, 10 x 9 Step Ups - 10 x 30 Seated Calf - 70 x 20, 70 x 20, 70 x 20 Lying leg Raises - 20, 15, 15 Seated Leg pull-in crunches - Nope not yet, back still bothering me. Now I'm sore (good sore) from head to toe. Not bad since I haven't been in the gym for 6 weeks due to back pain. I'm really excited, I figured out my back pain has been from stress. I've decided there isn't anything I can do about what is causing my stress just yet and when I can do something about I will and most of my pain went away.
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Post by Karrie on Jun 13, 2008 10:54:21 GMT -5
Soreness is such a GOOD thing, means we worked hard! ;D I am not surprised your back pain is stressed related. Stress causes so many problems. I cannot tell you how many of our Fibromyalgia patients end up in a flare up due to stress. Hopefully training again will help you work the stress out! #bbarbellsmiley4dr#
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Post by mrssully on Jun 15, 2008 8:21:49 GMT -5
Saturday 06/14/08 Back & Bi's Rep Day 3 Wide Chins w/assist - 12 x 9, 12 x 9, 12 x 9 DB Row (Smith Bent over Row hurts my back a bit) - 25 x 12, 20 x 12, 20 x 12 Close Grip Chins w/assist - 12 x 15, 12 x 15, 13 x 12 DB Pullover - 15 x 20, 15 x 20, 15 x 20 Standing Cable Curl - 2 x 12, 2 x 12, 3 x 12 Concentration Curl - 10 x 13, 5 x 20, 5 x 15 Sunday 06/15/08 This is suppose to be 15 reps, 2 sets WOW! Jump squats x 15 Jumping jacks x 15 Alternating Jump Lunges x 8 High Knees x 15 Mountain climbers x 15 Running butt kicks x 15 Wide push ups x 15 Jumping jacks x 15 bicycle crunches x 4 WOW! I could only do 1 set BUT it's a good start
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Post by fit on Jun 15, 2008 9:02:13 GMT -5
Sunday 06/15/08 This is suppose to be 15 reps, 2 sets WOW! Jump squats x 15 Jumping jacks x 15 Alternating Jump Lunges x 8 High Knees x 15 Mountain climbers x 15 Running butt kicks x 15 Wide push ups x 15 Jumping jacks x 15 bicycle crunches x 4 WOW! I could only do 1 set BUT it's a good start That's a butt-kicker! Niiice!
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Post by RUBICON19 on Jun 15, 2008 15:10:51 GMT -5
Saturday 06/14/08 Back & Bi's Rep Day 3 Wide Chins w/assist - 12 x 9, 12 x 9, 12 x 9 DB Row (Smith Bent over Row hurts my back a bit) - 25 x 12, 20 x 12, 20 x 12 Close Grip Chins w/assist - 12 x 15, 12 x 15, 13 x 12 DB Pullover - 15 x 20, 15 x 20, 15 x 20 Standing Cable Curl - 2 x 12, 2 x 12, 3 x 12 Concentration Curl - 10 x 13, 5 x 20, 5 x 15 Sunday 06/15/08 This is suppose to be 15 reps, 2 sets WOW! Jump squats x 15 Jumping jacks x 15 Alternating Jump Lunges x 8 High Knees x 15 Mountain climbers x 15 Running butt kicks x 15 Wide push ups x 15 Jumping jacks x 15 bicycle crunches x 4 WOW! I could only do 1 set BUT it's a good start Nice work DOT! You will be 2 sets in NO time
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Post by Karrie on Jun 16, 2008 14:35:12 GMT -5
SHEESH! What a workout on Sunday! ;D If you could do one set you will be able to do two for sure! AWESOME job with the push ups. I cannot even do 5 let alone 15!
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Post by mrssully on Jun 17, 2008 3:20:23 GMT -5
Monday 06/16/08 Shock Week 1 - chest, shoulders & Tri's Incl Smith Press (RP) 20 x 10, 4, 5 20 x 10, 7, 4 20 x 10, 5, 3 Chest Pres (RP) 30 x 10, 6, 6 30 x 10, 6, 5 Butterfly Machine (Drops) 50 x 10, 40 x 6, 30 x 5 50 x 10, 40 x 5, 30 x 5 Cable Shoulder Crosses (Failure) 1 x 12, 1 x 16, 1 x 12 Shoulder Press (RP) 30 x 10, 7, 4 30 x 10, 5, 4 Around the worlds 5 x 10, 5, 3 5 x 10, 7, 4 Lying Ext ssw Close Grip Press 20 x 10, 10 20 x 10, 10 Pushdowns (RP) 2 x 100 (70, 15, 15)
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Post by mrssully on Jun 19, 2008 11:42:44 GMT -5
Tuesday 06/17/08 Shock Day 2 At Results w/Randy
Leg Press (RP) 125 x 33, 135 x 33 Leg Ext (1 ¼’s) 40 x 15, 45 x 15, 55 x 15 Smith Lunge 10 x 20, 10 x 20 Leg Press Calf ssw/ 10 lb Kettle Bell Swing 90 x 10 DC / 2 hands x 20 100 x 10 DC / single hand x 20 / alternates x 20
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