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Post by mrssully on Jul 5, 2008 10:02:45 GMT -5
Thanks!  Friday 07/04/08 @ Planet Rep Day 2 Leg Ext - 50 x 20, 50 x 20 Seated Leg Curl - 50 x 12, 50 x 12 Lunges - 15 x 15, 15 x 15 Butt Buster - 60 x 9, 60 x 9 Stepups - 10 x 30 Rotary Calf - 100 x 20, 100 x 20 DB Calf - 10 x 30, 10 x 30 Lying Leg Raises - 15, 15 Torso Rotation - 30 x 12, 30 x 12 |
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Post by mrssully on Jul 5, 2008 13:01:44 GMT -5
Cardio 7/5 Treadmill 32 minutes 3.8 speed 170 Cals. burned then walked the Lake.
Rep Day 3
Wide Chins - 12 x 9, 12 x 9
DB Row - 25 x 12, 25 x 12
Close Grip Chins - 12 x 15, 12 x 15
DB Pullover - 20 x 20, 20 x 20
Standing Cable Curl - 2 x 12, 2 x 12
Concentration Curl - 10 x 20, 10 x 20
Decline Abs while Scrat shrugged - 10, 8, 8, 8
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Post by mrssully on Jul 7, 2008 18:34:59 GMT -5
Monday 07/07/08
Shock Day 1 - Planet
Incline Smith Press
25 x 8, 5, 4
25 x 10, 5, 3
Machine Chest Press
30 x 13, 40 x 10, 8
50 x 10, 7, 5
Butterfly
50 x 10, 40 x 10, 30 x 10
50 x 10, 40 x 10, 30 x 10
Cable Crosses (shoulder)
1 x 15, 1 x 15, 1 x 15
Shoulder Press
30 x 10, 6, 6
30 x 10, 7, 5
Around the Worlds
5 x 17, 5 x 15
Pushdowns - 2 x 100
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Post by Tim Wescott on Jul 7, 2008 19:08:21 GMT -5
Great workout Dot ! #arockon6ha#
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Post by mrssully on Jul 8, 2008 19:08:31 GMT -5
Thanks Tim!
4:30 a.m. 20 minutes treadmill 105 cals burned
5:30 p.m. Walked Lake
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Post by mrbeefy on Jul 9, 2008 6:38:30 GMT -5
Dot...now...did you walk around the Lake...or across it?  |
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Post by mrssully on Jul 9, 2008 7:09:24 GMT -5
I'm a woman of course I can walk on water LOL! (around the Lake is 3.5 miles ) 4:30 a.m. treadmill 30 minutes, 3.8 speed, 158 cals Randy - tonight I'm letting Scrat do my HIT workout with me - this is going to be fun #evillaughsmiley9wc# |
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Post by Karrie on Jul 9, 2008 13:33:47 GMT -5
Dot, you are just a cruisin' along! #smileygrouplaugh5js#
How many calories are you taking in?
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Post by mrssully on Jul 9, 2008 13:50:35 GMT -5
Thanks!
High carb day is 1400 cals, low carb day is 1200
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Post by Karrie on Jul 9, 2008 15:33:00 GMT -5
Thanks! High carb day is 1400 cals, low carb day is 1200 That is pretty good. Do you get tired on the lower carb days? |
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Post by mrssully on Jul 9, 2008 16:54:48 GMT -5
Not really tired, but very hungry.
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Post by Karrie on Jul 10, 2008 10:28:27 GMT -5
Not really tired, but very hungry. I always get really hungry too when dieting...if I drink water or ignore the hunger pains they go away! LOL! Do you have a "cheat meal" one day a week? |
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Post by mrssully on Jul 11, 2008 11:19:01 GMT -5
My cheat meal is usually Sundays and I try to not go crazy with that either. I do drink A LOT of water those days |
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Post by Karrie on Jul 11, 2008 14:41:39 GMT -5
It is nice to have a break and eat some what normal! Good to know yo do not go crazy, so people use their cheat meal as like three meals in one and then you have practically defeated the purpose of dieting for the week.
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Post by mrssully on Jul 14, 2008 3:33:32 GMT -5
Thursday 07/10/08 Shock Day 3 @ Results
Lat Pulldown - 120 x 25, 125 x 21 RP & Static Hold
BS Row (Heavey) - 70 x 12, 85 x 8
DB row - 20 x 45, 25 x 30
VBar Puldown - 140 x 10, 90 x 10
140 x 10, 90 x 10 & Static Hold
Incl. DB Curl - 12 x 20, 12 x 15 RP & Static
Alt. DB Curl - 15 x 8, 12 x 8, 10 x 8, 8 x 8, 5 x 8
07/13/08 Shock Day 2 Legs - Planet Fitness
Leg Press - 135 x 10, 8, 8
140 x 10, 8, 6
Leg Ext 1 1/4's
45 x 3, 50 x 10, 70 x 10
Smith Lunch - 15 x 20, 15 x 20
Butt Buster - 70, 60, 50 x 10
80, 70, 60 x 10
Leg Press Calf
120 x 10, 110 x 10, 100 x 10
120 x 10, 110 x 10, 100 x 10
120 x 10, 110 x 10, 100 x 10
Decline Crunches - 10, 10, 8
Hanging Abs - 10, 10, 5
Walked about 10 miles on Saturday (Ogunquit Beach)
Sunday Treadmill 30 minutes, 4.0 speed, 215 cals.
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Post by mrssully on Jul 16, 2008 6:26:07 GMT -5
Tuesday 07/15/08
Power 1 @ Results w/Randy
Seated DB Press - 25, 6, 30 x 5, 30 x 4
Incline DB Press - 30 x 6, 30 x 6, 30 x 6
Flat DB Press - 30 x 6, 30 x 6, 35 x 6
Upright row - 35 x 6, 40 x 6, 45 x 6
Pushdowns - 70x 6, 80 x 6, 90 x 6 w/spot
CG Press - 50 x 6, 60 x 6, 70 x 6
Gained a couple of pounds back - kicking up the cardio
07/16/08 4:15 a.m.
Treadmill, 30 minutes, 4.0 speed, 225 cals burned
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Post by RUBICON19 on Jul 16, 2008 12:57:38 GMT -5
Tuesday 07/15/08 Power 1 @ Results w/Randy Seated DB Press - 25, 6, 30 x 5, 30 x 4 Incline DB Press - 30 x 6, 30 x 6, 30 x 6 Flat DB Press - 30 x 6, 30 x 6, 35 x 6 Upright row - 35 x 6, 40 x 6, 45 x 6 Pushdowns - 70x 6, 80 x 6, 90 x 6 w/spot CG Press - 50 x 6, 60 x 6, 70 x 6 Gained a couple of pounds back - kicking up the cardio 07/16/08 4:15 a.m. Treadmill, 30 minutes, 4.0 speed, 225 cals burned Nice job Dot. GREAT workout last night. You kicked ass with all the new PR's! ;D |
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Post by mrssully on Jul 16, 2008 15:12:35 GMT -5
Thanks!
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Post by mrssully on Jul 17, 2008 5:06:00 GMT -5
07/16/08 Wednesday
4:15 a.m. Treadmill, 4.0 speed, 30 minutes, 227 cals burned
6:00 p.m. 3.5 miles around Lake
07/17/08 Thursday
Ogunquit Maine, Hopefully another 10 mile walk
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Post by mrbeefy on Jul 17, 2008 5:54:44 GMT -5
GREAT WORK.............Very proud of you!
Frank
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