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Post by mrssully on Jul 19, 2008 5:39:26 GMT -5
Thursday 07/17/08 Power 2 - Legs Smith Squat - 45 x 6, 45 x 4, 45 x 4 (Knee issue-worked itself out) Leg Press - 140 x 6, 140 x 6, 150 x 6 DB Stiffs - 25 x 6, 25 x 6, 25 x 6 Butt Buster - 80 x 6, 90 x 6, 100 x 6 Calf Rotary - 155 x 6, 155 x 6, 155 x 6 Leg press calf - 175 x 6, 175 x 6, 175 x 6 Lying leg raises - 15, 12, 8 Torso Rotation machine - 40 x 10, 30 x 10, 30 x 8
Tried a New Whey Liquid Protein, Fruit punch flavor, 42 g protein, 0 sugar, 0 fat, 2 carbs, 176 cals Consistancy of cough syrup, tastes ok, expensive $3.50 for 3.5 ounces.
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Post by RUBICON19 on Jul 19, 2008 10:52:04 GMT -5
Thursday 07/17/08 Power 2 - Legs Smith Squat - 45 x 6, 45 x 4, 45 x 4 (Knee issue-worked itself out) Leg Press - 140 x 6, 140 x 6, 150 x 6 DB Stiffs - 25 x 6, 25 x 6, 25 x 6 Butt Buster - 80 x 6, 90 x 6, 100 x 6 Calf Rotary - 155 x 6, 155 x 6, 155 x 6 Leg press calf - 175 x 6, 175 x 6, 175 x 6 Lying leg raises - 15, 12, 8 Torso Rotation machine - 40 x 10, 30 x 10, 30 x 8 Tried a New Whey Liquid Protein, Fruit punch flavor, 42 g protein, 0 sugar, 0 fat, 2 carbs, 176 cals Consistancy of cough syrup, tastes ok, expensive $3.50 for 3.5 ounces. Scrat juice.... ;D
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Post by mrssully on Jul 21, 2008 11:11:16 GMT -5
Friday 07/18/08 Power 3 @ Planet Lat Pulldown - 7 x 6, 7 x 6, 7 x 6 Seated Cable Row - 5 x 6, 5 x 6, 5 x 6 VBar Pulldown - 6 x 6, 6 x 6, 6 x 6 DB Row - 30 x 6, 30 x 6, 30 x 6 DB Curl - 20 x 6, 20 x 6, 20 x 4 Incl DB Curl - 15 x 6, 15 x 4, 15 x 4
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Post by mrssully on Jul 22, 2008 8:50:35 GMT -5
Monday 07/21/08 Rep Range 1, Planet Incline DB Press- 25 x 9, 25 x 9 Flat DB Flye - 15 x 12, 15 x 12 Cable Crossover (hug a tree) - 2 x 15, 2 x 15 Seated DB Lats - 10 x 15, 10 x 12 DB Front Raises - 5 x 20, 5 x 20 Dips - 8 x 15, 8 x 15 Rope Pushdowns - 3 x 10, 2 x 10; 2 x 17
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Post by mrssully on Jul 24, 2008 6:13:38 GMT -5
Wednesday 07/23/08 Rep Range 2 - Legs @ Planet Leg ext. - 55 x 20, 55 x 20 Seated Leg Curl - 55 x 12, 60 x 12 Lunges - 15 x 15, 15 x 15 Butt Buster - 70 x 9, 70 x 9 Stepups - 15 x 30 Rotary Calf - 115 x 20, 115 x 20 DB Calf - 10 x 20, 10 x 30 Lying leg raises - 20, 15 Torso Rotation - 30 x 12, 30 x 12
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Post by mrssully on Jul 25, 2008 3:38:04 GMT -5
Thursday 07/24/08 Rep Range 3 - Back & Bi's @ Results w/Randy Wide Pull down (facing out) - 130 x 9, 135 x 9 DB Row - 30 x 12, 30 x 12 Close Grip Chins - 125 x 15, 135 x 15 DB Pull over - 25 x 20, 25 x 18 Seat Cable Rope Pull - 50 x 30 Standing Cable Curl - 4 x 10, 4 x 10 & Static Concentration Curl - 10 x 20, 10 x 20
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Post by Karrie on Jul 25, 2008 11:15:26 GMT -5
Workouts continue to look great! How many weeks left in the challenge?
That liquid Whey stuff sounds really gross, are still taking it?
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Post by mrssully on Jul 25, 2008 13:33:02 GMT -5
6 weeks left - half way there Liquid whey was interesting, about 1/2 way through it wasn't too bad. My DH bought it just to try, it would be good for him to have around because he doesn't get enough protein.
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Post by mrssully on Jul 31, 2008 6:33:28 GMT -5
Wednesday 07/30/08 Shock Day 1 - @ Results Incl Smith Press (RP) - 25 x 15, 25 x 13 Machine Chest Press (RP) - 50 x 22, 55 x20 Low incline Flye ssw/Cable (Hug a tree) 15 x 12, 10 x 12 15 x 12, 10 x 12 15 x 12, 10 x 12 Shoulder Press 40 x 18, 40 x 14 + Static Around the Worlds - 5 x 15, 5 x 15 Lying Ext ssw/CG Press 35 x 10, 10 35 x 10, 10 Pushdowns - 40 x 80
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Post by mrssully on Aug 2, 2008 11:37:20 GMT -5
Friday 08/01/08 Shock 2 - Planet Fitness Leg Press (RP) 140 x 12, 8, 3 140 x 10, 6, 3 Leg Ext. (1 1/4's) 70 x 10, 70 x 10 Smith Lunges 15 x 15, 15 x 15 Butt buster (Drops) 80 x 10, 70 x 10, 60 x 10 80 x 10, 70 x 10, 60 x 10 Leg Press Calf (Drops) 120 x 10, 110 x 10, 100 x 10 120 x 10, 110 x 10, 100 x 10 Decline Crunches - 15, 15, 12 Hanging Abs - 10, 10, 10
Saturday 08/02/08 Shock 3 - Planet Lat Pull down (RP) 5 x 10, 6, 6 6 x 8, 4, 3 Cable Row 5 x 10, 8, 4 6 x 6, 3, 3 DB Row (RP) 25 x 10, 8, 6 25 x 10, 8, 6 VBar Pulldown (Drops) 6 x 8, 5 x 6, 4 x 6 6 x 8, 5 x 6, 4 x 4 Machine Preacher Curl (RP) 40 x 10, 35 x 6, 30 x 4 40 x 8, 35 x 6, 30 x 5 Alt. DB Curl (Drops) 15 x 10, 12 x 10, 10 x 10, 5 x 10
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Post by mrssully on Aug 5, 2008 3:42:22 GMT -5
Monday 08/04/08 Power 1 - @ Results w/Randy Seaed DB Press - 30 x 6, 30 x 6, 30 x 4 Incline DB Press - 30 x 6, 30 x 6, 30 x 6 Flat DB Press - 35 x 6, 35 x 5, 35 x 5 Upright Row - 45 x 6, 45 x 6, 45 x 6 Pushdowns - 80 x 6, 80 x 6, 80 x 6 CG Press - 70 x 6, 70 x 4, 70 x 4
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Post by mrssully on Aug 9, 2008 9:54:10 GMT -5
Thursday 08/07/08 Power 2 @ Planet Smith Squat - 50 x 6, 50 x 6, 50 x 6 Leg Press (Vertical) - 150 x 6, 150 x 6, 150 x 6 DB Stiffs - 30 x 6, 30 x 6, 30 x 6 Butt Buster - 100 x 6, 100 x 6, 100 x 6 Calf Rotary - 160 x 6, 160 x 6, 160 x 6 Leg Press Calf - 180 x 6, 190 x 6, 200 x 6 Lying leg Raises - 15, 15, 10 Saturday 08/09/08 Power 3 @ Planet Lat Pulldown - 7 x 6, 7 x 6, 7 x 6 Seated Cable Row - 6 x 6, 6 x 6, 6 x 6 VBar Pulldown - 7 x 6 (3w/spot) 6 x 6, 6 x 6 DB Row - 30 x 6, 30 x 6, 30 x 6 DB Curl - 20 x 6, 20 x 6, 15 x 6 Incl DB Curl - 15 x 6, 15 x 6, 15 x 5 Ellip 2 minutes 10 cals (something to do while DH does shrugs) Walked dogs 1.2 miles they were dead Cardio & Lake later
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Post by Intensity on Aug 12, 2008 10:22:02 GMT -5
Great workouts!!!
Only 5 weeks left... excited?
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Post by mrssully on Aug 13, 2008 3:34:38 GMT -5
Yes! This is a tough competition, everybody is stepping up to the plate. Monday 08/11/08 Rep 1 @ Planet Incline DB Press - 30 x 7, 25 x 9 Flat DB Flye - 12 x 12, 12 x 12 Cable Corsses - 2 x 15, 2 x 15 Seated DB Side Lats - 12 x 8, 10 x 7; 10 x 15 DB Front Raises - 10x 20, 10 x 20 Dips (between 2 benches) - 15, 15 Rope pushdowns - 2 x 20, 2 x 20
Tuesday 08/12/08 Rep 2 @ Planet Leg Ext. - 60 x 20, 60 x 20 Seated Leg Curls - 60 x 12, 60 x 12 Lunges - 15 x 15, 15 x 15 Butt Buster - 75 x 9, 75 x 9 Setp ups - 15 x 30, 15 x 30 Rotary Calf - 120 x 20, 120 x 20 DB Calf - 10 x 30, 10 x 30 Lying Leg Raises - 12 Ab Machine - 50x 10, 50 x 10
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Post by mrssully on Aug 15, 2008 6:55:53 GMT -5
Thursday 08/14/08 Rep 3 @ Results w/Randy Wide Chins (PT Facing out) - 135 x 9, 140 x 9 DB Row - 30 x 12, 35 x 12 Under grip Pull down - 140 x 15, 140 x 15 DB Pullover -25 x 20, 25 x 20 Seated Cable Rope Pull - 50 x 30 Standing Cable Curl - 4 x 12, 4 x 12 Concentration Curl - 10 x 20, 10 x 20
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Post by mrssully on Aug 19, 2008 3:14:46 GMT -5
Monday 08/18/08 Shock 1 @ Planet Incline Smith Press 25 x 10, 6, 6 25 x 10, 6, 4 Machine Chest Press 55 x 5, 50 x 6, 50 x 2 50 x 10, 6, 3 DB Flat Flye ssw/ Cable 15 x 10, 2 x 10 15 x 10, 2 x 10 15 x 10, 2 x 7 Cable Crosses - 1 x 15, 1 x 10, 1 x 10 w/spot Sholder Press 40 x 10, 6, 4 40 x 10, 6, 3 Around the worlds - 5 x 20, 5 x 20 Lying Ext. ssw CG Press bar x 10, 10, ba4r x 10, 10 Pushdowns 3 x 40, 2 x 20, 2 x 20, 2 x 20 = 100
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Post by mrssully on Aug 19, 2008 17:36:34 GMT -5
Tuesday 08/19/08 Shock 2 @ Results w/Randy Leg Press - 160 x 42, 160 x 42 Leg Ext ssw/Smith Lunges 1 70 x 15, 15 x 15, 80 x 15, 20 x 15 Triple Super Set - Stand Calf, kettle bell, med ball & ball crunch 50 x 20, 2 hand 15 x 20, 6 x 15 50 x 20, Single hand 15 x 20, 8 x 15 50 x 20, alt. hand 15 x 20, 10 x 15
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Post by RUBICON19 on Aug 20, 2008 15:00:04 GMT -5
Thursday 08/14/08 Rep 3 @ Results w/Randy Wide Chins (PT Facing out) - 135 x 9, 140 x 9 DB Row - 30 x 12, 35 x 12 Under grip Pull down - 140 x 15, 140 x 15 DB Pullover -25 x 20, 25 x 20 Seated Cable Rope Pull - 50 x 30 Standing Cable Curl - 4 x 12, 4 x 12 Concentration Curl - 10 x 20, 10 x 20 Great job here Dot!
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Post by mrssully on Aug 24, 2008 11:47:18 GMT -5
Thanks Randy! Friday 08/22/08 Shock 3 Lat Pulldown 7 x 3, 6 x 8,6,4 6 x 8,6,4 Cable Row 6 x 8,5,2 6 x 6,4,2 DB Row 30 x 10, 6, 4 30 x 8, 6, 5 VBar Pulldown 6 x 10, 5 x 8, 4 x 8 6 x 8, 5 x 6, 4 x 6 Machine Preacher Curl 40 x 10, 35 x 6, 30 x 4 40 x 8, 35 x 6, 30 x 6 Alt DB Curl 15 x 10 12 x 10 10 x 10 5 x 10 While scrat was doing shrugs I did another 10 x 10, 5 x 10
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Post by mrssully on Aug 26, 2008 3:39:17 GMT -5
Monday 08/25/08 Power 1 @ Planet Seated DB Press - 30 x 6, 30 x 6, 30 x 6 Incline DB Press - 30 x 6, 30 x 6, 30 x 6 Flat DB Press - 35 x 6, 30 x 6, 30 x 6 Upright row - 6 x 6, 6 x 6, 6 x 6 Pushdowns - 7 x 6, 7 x 6, 7 x 6 CG Press - 50 x 6, 50 x 6, 50 x 6 (I think - they have a funky bar, not sure how much it weights)
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