|
Post by mrssully on Jun 15, 2007 7:06:35 GMT -5
Thursday 6/14/07 Back w/Randy Week 1 Power Day 4 Lat Pulldown 90 x 6; 6 sets V-Bar Pulldown 100 x 6, drop x 6, drop x 6 100 x 6, drop x 6, drop x 6 100 x 6, drop, 1/4's - Hold, Drop, 1/4's - Hold Seated Cable Row 100 x 6, RP x3, RP x 2 w/spot forced 90 x 6, RP x 4, RP x 2 w/spot forced DB Row Switching R & L 35 x 6, 4, 3 35 x 6, 4, 3 35 x 6, 4, 3 I liked this workout
|
|
|
Post by RUBICON19 on Jun 18, 2007 20:36:32 GMT -5
No gym tonight?
|
|
|
Post by mrssully on Jun 19, 2007 3:40:07 GMT -5
Scrat didn't get home in time He's taken over for someone while their on vacation. We'll see you tonight 6:15
|
|
|
Post by Karrie on Jun 19, 2007 7:26:57 GMT -5
Dot, Workouts continue to look STRONG!!!
What are the calories looking like this week? BTW when exactly are you starting your contest diet???
|
|
|
Post by mrssully on Jun 19, 2007 10:12:03 GMT -5
I've been eating what I want on weekends. Diet the last couple of days was Italian Had a surprise 50th party for Scrat. Diet yesterday Protein Fat Carbs Calories 173.4 32.0 31.0 1157.0
|
|
|
Post by RUBICON19 on Jun 19, 2007 12:48:09 GMT -5
I've been eating what I want on weekends. Diet the last couple of days was Italian Had a surprise 50th party for Scrat. Diet yesterday Protein Fat Carbs Calories 173.4 32.0 31.0 1157.0 ONE THAT WE MISSED!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
|
|
|
Post by mrssully on Jun 19, 2007 14:22:07 GMT -5
That's ok, you can torture him tonight since today is his actual b-day
|
|
|
Post by mrssully on Jun 20, 2007 7:56:38 GMT -5
Tuesday 6/19/07 – Chest & Bi’s Week 2 Rep Range Day 1
Flat Bench DB 35 x 8, 25 x 6 35 x 6, 25 x 5, 15 x 4 35 x 6, 25 x 6, 15 x 6 Incline Bench ssw/Flat DB Flye 25 x 6, 12 x 12 25 x 6, 12 x 10 25 x 6, 12 x 10 Hold Stretch 25 x 6, 12 x 10 Hold Stretch Preacher Curl Flite Up & down the river x 3 Up & down the river x 3 ¼’s & Negatives Incline DB Curl 12 x 10 12 x 12 Concentration Curl Right & Left Rest Pause style 15 x 12, 12, 12
Protein Fat Carbs Calories 148.2 31.4 53.0 1121.0
|
|
|
Post by mrssully on Jun 20, 2007 8:03:42 GMT -5
This is my basic diet during the week. Somedays are better eating days than others.
2-Egg Whites, 1-whole egg S. Beach Bar Shake (2 Scoops) Tuna (3 oz) Chicken (3 oz) Green Beans Smart Balance® Light Buttery Spread with Flax Oil Chicken (3.0 oz) Brown Rice (1/2 cup) Smart Balance® Light Buttery Spread with Flax Oil
Post w/o shake Steak Salad Protein Fat Carbs Calories 229.4 37.1 50.0 1485.0
|
|
|
Post by Karrie on Jun 20, 2007 13:34:44 GMT -5
Diet looks great! Isn't it nice to have that steak at the end of the day!!!! ;D ;D ;D
How low are you gonna cut your calories for the contest diet?
|
|
|
Post by mrssully on Jun 21, 2007 15:36:12 GMT -5
Wednesday 6/20 – Legs Week 2 Rep Range Day 2 Leg Ext. 70 x 15 80 x 15 Smith Squat 40 x 7 40 x 7 40 x 7 Lunges 40 x 12 40 x 12 Lying Leg Curl 60 x 12 70 x 8, 4 Seated Leg Curl 80 x 15 Seated Calf 45 x 20 90 x 12, 4, 4 Standing 1-leg Calf 25 x 15 25 x 15
Last contest I think was down to 1000 cals. maybe less.
|
|
|
Post by mrssully on Jun 24, 2007 10:18:43 GMT -5
Thursday 6/21 - Shoulders & Tri's Week 2 Rep Range Day 3 Seated DB Press 30 x 7 ( 3-w/spot) 25 x 9 25 x 9 DB Side Lats 15 x 12 15 x 12 BB Front Raise 20 x 15 20 x 15 Dips 20 x 9 20 x 9 Rope Pushdowns 70 x 12 70 x 8, 4 Bench Dips BW x 15 BW x 12
|
|
|
Post by mrssully on Jun 26, 2007 7:27:50 GMT -5
Monday 6/25 Chest & Bi’s Week 3 RP Day 1 Incl. Smith Press 40 x 6, 4 40 x 6, 4 w/spot 40 x 5, 5 w/spot Machine Pres 85 x 6, 3, 1 85 x 7, 3 85 x 7, 2, 1 DB Flye ssw/ BM Flye 15 x 10, 50 x 10 15 x 10, 50 x 10 Flite Preacher Curl 30 x 6, 4 30 x 7, 3 w/spot 30 x 6, 4 w/spot Alt DB Curl 15 x 10 20 x 8, 2 20 x 6, 15 x 6, 10 x 6
Protein Fat Carbs Calories 210.4 36.7 61.0 1454.0
|
|
|
Post by mrssully on Jun 27, 2007 11:11:42 GMT -5
Tuesday 6/26 – Legs Week 3 RP Day 2 Leg Press 180 x 10 190 x 8 190 x 6, 1 Step Ups 20 x 10 20 x 10 20 x 10 Lying Leg Ext 1 1/4’s, RP, Drop 60 x 10 70 x 6, 60 x 5, 50 x 3 80 x 3, 70 x 3, 60 x 2, 50 x 3 Leg Curls 70 x 10 85 x 10 90 x 10 Glute Raise Triple Drops 87.5 x 10, 75 x 10, 62.5 x 10 87.5 x 10, 75 x 10, 62.5 x 10
Calf Machine Drops 130 x 12, 110 x 12, 90 x 12 150 x 10, 130 x 10, 110 x 10 150 x 10, 130 x 10, 110 x 10
|
|
|
Post by mrbeefy on Jun 27, 2007 12:42:56 GMT -5
Damn Dot...you are one strong little lady!!! Perhaps you should talk with my wife and become a powerlifter too!!!
|
|
|
Post by beckie on Jun 27, 2007 18:52:01 GMT -5
What sort of progress can you see Dot? Do you think you've added anymore muscle?
|
|
|
Post by mrssully on Jun 28, 2007 8:47:49 GMT -5
Mrbeefy: I'm working on my intensity at the moment, trying to get to the next level. Powerlifting maybe in the future, I don't think I'm ready for that yet.
Beckie: I feel like I've added more muscle, I just can't see it yet. I have to clean up my diet A LOT. I'm on vacation next week, so the week after I'll work on that.
Wednesday 6/27/07 Shoulders & Tri’s Week 3 RP Day 3 Overhead Machine Press 60 x 8, 5 60 x 4, 2 60 x 5, 4, 2 DB Side Lats – Around the world 5, 8, 10, 8, 5 x 6 each 5, 8, 10, 8, 5 x 6 each 5, 8, 10, 8, 5 x 6 each Lying Ext. ssw/ C.G. Press 40 x 10, 10 50 x 10, 10 50 x 8, 15 Push downs 100 RP 50 x 51 60 x 25, 10, 10, 4
|
|
|
Post by RUBICON19 on Jun 28, 2007 13:31:13 GMT -5
Cardio?
|
|
|
Post by Karrie on Jun 28, 2007 15:07:36 GMT -5
It is so hard to "clean up" the diet, especially in summer and vacation! But after the vacation, I am sure you will be buckling down and getting ready to diet for the show!!! I am excited to see where you have put on muscle too! Your workouts have been pretty good and strong, so we should see some improvements!!!
|
|
|
Post by beckie on Jun 28, 2007 17:42:30 GMT -5
I actually find it easier to clean up my diet in the summer-winter is when I carry my extra layer of blubber along with extra carb intake! lol Great to see your weights going up too!
|
|