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Post by RUBICON19 on Dec 5, 2008 18:49:30 GMT -5
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Post by mrssully on Dec 10, 2008 19:45:46 GMT -5
12/08/08 @ Results w/Randy Lat Pulldown - 150 x 6, 150 x 6, 150 x 6, 130 x 6, 110 x 10 Seated Cable Row - 7 x 8, 7 x 6, 7 x 6 Cable Undergrip Pulldown - 6 x 10, 6 x 10, 6 x 10 DB Row - 40 x 6,4,4 20 x 20 DB Curl - 15 x 10, 20 x 6, 15 x 6, 10 x 12 Incl DB Curl - 8 x 20, 8 x 20, 8 x 20
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Post by mrssully on Dec 13, 2008 12:00:18 GMT -5
Saturday 12/13/08 Planet Incline DB Press - 25x9, 25x9 Flat DB Flye - 15x12, 15x12 Cable Cross - 2x10,6; 1 x 20 Cable Front Raises - 2 x 10, 1 x 20, 1 x 20 Around the worlds - 5x15, 5x15 Dips between 2 benches - 15,15 Pushdowns - 3 x 20, 3 x 15
Planet Fitness machines were too crowded, came back to my apartment complex gym and did cardio. elliptical 15 minutes, 120 cals, 3 resistance This is the first time on an elliptical longer than 5 minutes #smileygrouplaugh5js#
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Post by Karrie on Dec 15, 2008 13:58:52 GMT -5
Great work outs! I HATE the elliptical so you are 5 minutes better than I do!!!
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Post by mrssully on Dec 19, 2008 14:30:42 GMT -5
Treadmill 3.0 incline, 4.2 speed, 50 minutes, 378 calories burned
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Post by RUBICON19 on Dec 20, 2008 22:53:07 GMT -5
Treadmill 3.0 incline, 4.2 speed, 50 minutes, 378 calories burned NICE! Its cardio time!!!!! ;D
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Post by mrssully on Dec 23, 2008 4:37:39 GMT -5
12/22/08 @ Results w/Randy We didn't write it in my book, we just kind of went along. Leg Press - 3 sets, 20 reps each 1/2 ball squats - 3 sets, 20 reps each Leg ext ssw/smith lunges 3 sets, 15 reps each Leg curls - 3 sets, 20 reps each
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Post by Karrie on Dec 23, 2008 9:35:26 GMT -5
Great leg workout! I bet those leg ext super sets with the smith lunges were hard...but super sets are so good! ;D No cardio on leg day?
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Post by mrssully on Dec 24, 2008 6:49:11 GMT -5
Cardio is a little random until after Christmas, then it's game on
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Post by mrbeefy on Dec 24, 2008 8:57:13 GMT -5
Great job Dot! How are you feeling? Do you feel you are on track for April? Any tweaks you may need to make enroute?
Keep up the hard work. You know you can do this....So, GAME ON, is RIGHT!
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Post by mrssully on Dec 24, 2008 13:26:35 GMT -5
My Quads are screaming at me today Treadmill 45 minutes, 0 incline (need new sneakers, felt like I was slipping) 286 calories burned. The diet is kicking in, had to work up to all that food. More cardio is the tweak I need to make.
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Post by RUBICON19 on Dec 26, 2008 14:14:37 GMT -5
My Quads are screaming at me today Treadmill 45 minutes, 0 incline (need new sneakers, felt like I was slipping) 286 calories burned. The diet is kicking in, had to work up to all that food. More cardio is the tweak I need to make. Why are your legs screaming? Great job on the cardio. Thats going to be your ticket to April! Keep me posted on the diet (Email)
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Post by mrssully on Dec 26, 2008 18:15:31 GMT -5
Friday 12/26/08 Incline Smith Press 25 x 8, 6, 5; 25 x 8, 6, 3 Flat Chest Press 25 x 10, 6, 4; 25 x 8, 6, 4 DB Flat Fly ssw/ Hug a tree 15 x 10, 2 x 10 15 x 10, 2 x 10 Cable Crosses 1 x 15, 1 x 15, 1 x 12 Around the worlds 5 x 12, 5 x 12, 5 x 12 Dips between 2 benches - 10, 10, 10 Pushdowns - 2 x 100
Cardio - 30 minutes, 0 incline, 4.0 speed, 177 cals
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Post by mrssully on Dec 27, 2008 10:43:33 GMT -5
Saturday 12/27/08 Lat Pulldown 6 x 10, 6, 4 6 x 8, 6, 3 Cable Row 5 x 10, 6, 3 5 x 10, 6, 3 DB Row 30 x 10,6,4 30 x 8,6,4 VBar Pulldown 6x8, 5x8, 4x8 6x6, 5x6, 4x6 Machine preacher 40 x 8, 35 x 4, 30 x 3 40 x 6, 35 x 3, 30 x 2 Alt DB Curl 15 x 10, 12 x 10, 10 x 10, 5 x 10
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Post by mrssully on Dec 27, 2008 16:44:57 GMT -5
Cardio 30 minutes, 177 calories, 4.0 speed
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Post by mrssully on Dec 29, 2008 16:41:33 GMT -5
Monday 12/29/08 Treadmill 45 minutes, 4.0 speed, 264 calories burned
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Post by mrssully on Dec 30, 2008 12:02:55 GMT -5
Tuesday 12/30/08 @ Results w/Randy Seated DB Press - 30 x 6, 30 x 6, 30 x 6 Incline DB Press - 25 x 10, 25 x 20, 20 x 8, 15 x 8 Flat DB Press - 25 x 10, 20 x 10, 15 x 10 Cable Press - 30 x 15, 20 x 10 DB Side Lats (river) - 3,5,8,10,8,5,3 x 6 each Upright Row - 5 x12, 4-x20, 3 x 10 Pushdowns - 7x15, 6x15, 5x12 CG Press Machine - 40 x 30 RP
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Post by Karrie on Dec 30, 2008 12:03:03 GMT -5
You are kicking up the cardio! #arockon6ha#
So are the plans still on for the April show?
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Post by mrssully on Dec 30, 2008 14:23:26 GMT -5
Yes, still on for April 11th Precor crossramp elliptical machine in my apartment gym - damn! 30 minutes, crossramp at level 5, 244 calories.
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Post by mrssully on Jan 2, 2009 16:13:51 GMT -5
Friday 1/2/09 Lat Pulldown - 6x12; 6x12, 5x8,4x6 DB Row - 25 x 12; 25x12,8,4 DB pullover - 20x20, 20x20 CG Pulldown 6x20,5x8,4x6 Cable Row - 5x8,4x8,3x8 BB Curl - 12,10,4 Incl DB Curl - 10 x 10,8,6
Elliptical - 20 min 178 cals
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