|
Post by mrssully on Jun 29, 2007 6:37:48 GMT -5
Cardio starts this weekend. We'll be in Newport, RI near Thames St. so we'll walking to the beaches and then we'll go the opposite direction to the mansions. Next week I'll be off from work and that will help get me back into the cardio (between washing windows, doing our wood floors etc). Thursday 6/29 Back w/Randy Week 3 RP Day 4 Hammer Pulldown 100 x 10,6,4 110 x 10,3,2 120 x 6, 3, 2 w/spot & Hold Machine row 90 x 8,3,2 90 x 5, 2 Drop 70 x 4, 50 x 4 90 x 6, 3 Drop 70 x 4, 2, 50 x 10 (WOW! I got a smiley in my book from Randy) Wide Machine Pulldown 130 x 6, 3, 2 110 x 6 110 x 10,10,10,10,10,6 Cable Row 80 x 8, 60 x 8 80 x 8, 60 x 8 80 x 8, 60 x 6 BM Delts 30 x 10 30 x 7, 3 30 x 5, 4, 1
|
|
|
Post by RUBICON19 on Jun 29, 2007 13:05:06 GMT -5
Great night for both Big Dot and the Scratmeister
|
|
|
Post by mrssully on Jul 3, 2007 9:32:25 GMT -5
Monday 7/2/07 Chest & Bi’s w/Randy Week 1 Power Day 1 Incl Db Press 30 x 8, 4, 2 30 x 8, 3, 2 30 x 6, 2 Flat DB Press 30 x 8, 3 30 x 6, 3, 2
Press Machine 90 x 12, 4, 2 90 x 10, 3, 2 BB Curl 50 x 6, 4, 2, 2 (negs) 50 x 6, 4, 2, 2 (negs) Hammer DB Curl – up & down river 3, 5, 8, 10, 12, 15, 12, 10, 8, 5, 3 6 each 3, 5, 8, 10, 12, 15, 12, 10, 8, 5, 3 6 each
|
|
|
Post by Tim Wescott on Jul 3, 2007 12:36:01 GMT -5
Great workouts Dot!! #arockon6ha#
|
|
|
Post by mrssully on Jul 4, 2007 6:50:53 GMT -5
Thanks Tim!
Tuesday 7/3/07 Legs Week 1 Power Day 2 Squat 180 x 6 180 x 6 180 x 6 Leg Press 140 x 6 140 x 6 140 x 6 Stiffs – DB 30 x 6, 25 x 6 30 x 6, 25 x 6 30 x 6, 25 x 6 Stand Calf 130 x 6, 115 x 6, 100 x 6, 85 x 6 130 x 10, 115 x 6, 100 x 6 130 x 10 Leg Press Calf 4 plates x 10 6 plates x 9
|
|
|
Post by RUBICON19 on Jul 4, 2007 7:56:57 GMT -5
Cardio? And I am not talking washing windows here..
|
|
|
Post by Tim Wescott on Jul 4, 2007 8:36:11 GMT -5
Dot,are those free weight squats you`re doing? Impressive weight for sure!
|
|
|
Post by mrssully on Jul 6, 2007 9:20:06 GMT -5
Tim - no, it's the Hammer V Squat machine.
Thursday 7/5 Shoulders & Tri's Week 1 Power Day 3 DB Front Raise - up & down the river 3, 5, 8, 10, 12, 10, 8, 5, 3 6 reps each 3, 5, 8, 10, 12, 10, 8, 5, 3 6 reps each 3, 5, 8, 10, 12, 10, 8, 5, 3 6 reps each Delt Press Machine 40 x 6 50 x 6 DB Side Lats - Up & down the river 3, 5, 8, 10, 12, 10, 8, 5, 3 6 each 3, 5, 8, 10, 8, 5, 3 6 each Pushdowns - Rope 70 x 6 80 x 6 90 x 6 Lying Ext. 50 x 6 50 x 6 60 x 6 w/spot
|
|
|
Post by RUBICON19 on Jul 6, 2007 11:35:09 GMT -5
|
|
|
Post by mrssully on Jul 6, 2007 13:50:24 GMT -5
CARDIO 16 Minutes 187 Cals.
Friday 7/6/07 Back Week 1 Power Day 4 lat Pulldown 90 x 6, 6 90 x 6, 6 90 x 6, 6 V-Bar Pulldown 100 x 3, 90 x 4, 80 x 4 90 x 6, 80 x 5, 70 x 4 Seated Cable Row 90 x 6, 6 90 x 6, 6 DB Row RP Switch L&R 35 x 6, 5, 4 35 x 6, 30 x 6 35 x 6, 30 x 6 Hang Abs - 30
|
|
|
Post by RUBICON19 on Jul 6, 2007 19:35:32 GMT -5
CARDIO 16 Minutes 187 Cals. Friday 7/6/07 Back Week 1 Power Day 4 lat Pulldown 90 x 6, 6 90 x 6, 6 90 x 6, 6 V-Bar Pulldown 100 x 3, 90 x 4, 80 x 4 90 x 6, 80 x 5, 70 x 4 Seated Cable Row 90 x 6, 6 90 x 6, 6 DB Row RP Switch L&R 35 x 6, 5, 4 35 x 6, 30 x 6 35 x 6, 30 x 6 Hang Abs - 30 Ahhhhh. There's some CARDIO!!!
|
|
|
Post by mrssully on Jul 10, 2007 6:45:23 GMT -5
Monday 7/9/07 Chest & Bi’s Week 2 Rep Range Day 1
Flat DB Bench 30 x 9 35 x 6, 30 x 3 35 x 5, 30 x 4 Incl. DB Bench 25 x 8, 20 x 4 25 x 9, 20 x 3 Flat DB Flye 15 x 10, 10 x 5 15 x 10, 10 x 5 Preacher Curl 40 x 9 40 x 9 Incl DB Curl 12 x 12 15 x 8, 10 x 5 Conc. Curl. 15 x 7, 12 x 5, 10 x 3 15 x 5, 12 x 5, 10 x 5
Protein Fat Carbs Calories 207.4 31.0 51.0 1395.0
Legs tonight on my own - Scratless.
|
|
|
Post by Karrie on Jul 10, 2007 10:12:46 GMT -5
Nice wo's! How often are you doing your cardio?? BTW are you officially on the contest diet now?
|
|
|
Post by mrssully on Jul 10, 2007 10:48:06 GMT -5
Not feeling well this week, as soon as the nausea goes away, I'll be doing cardio 4 times a week. My diet doesn't change that much, I just have to cut cheat meals to 1 a week vs. 2-3 a week
|
|
|
Post by Karrie on Jul 10, 2007 11:40:46 GMT -5
Not feeling well this week, as soon as the nausea goes away, I'll be doing cardio 4 times a week. My diet doesn't change that much, I just have to cut cheat meals to 1 a week vs. 2-3 a week Flu like nausea? I hope you feel better, nothing worse than nausea, that is the one thing I cannot stand!
|
|
|
Post by mrssully on Jul 10, 2007 12:28:24 GMT -5
No, period nausea, as I get older it gets worse. Our dining center at work is out of peppermint tea Must be a lot of nauseas people here.
|
|
|
Post by mrssully on Jul 11, 2007 7:15:57 GMT -5
Tuesday 7/10/07 Legs Week 2 Rep Range Day 2 Leg Ext. 90 x 8, 80 x 6, 70 x 3 100 x 7, 90 x 4, 80 x 4 Smith Squat 40 x 9 40 x 7, 20 x 2 40 x 6, 20 x 3 Lunges 30 x 12 30 x 10 Lying Leg Curl 70 x 8, 60 x 4 80 x 6, 70 x 6 Seated Leg Curl 80 x 10, 70 x 5 Seated Calf (cybex) 150 x 10, 13x 6, 110 x 4 150 x 12, 13x 6, 110 x 2 Protein Fat Carbs Calories 117.2 23.7 60.5 974.0 Shouldn't have gone to the gym with the way I felt but still didn't do too bad. Went home went to bed. Better today
|
|
|
Post by Karrie on Jul 11, 2007 10:15:45 GMT -5
Great wo considering you were a bit under the weather. Glad you are feeling better today. ;D
So I have a ? about your calories...some days you are 1200-1300 and other days lower, are you trying to keep at 12-1300 until you cut out your other cheat meals? Are you carb cycling or just low carbs not over 75 a day?
|
|
|
Post by mrssully on Jul 11, 2007 11:10:05 GMT -5
I was actually trying to get closer to 1500 but most days I just can't make it. I'm suppose to be carb cycling, Wed & Sun carb days. Most of the time though I end up doing low carb - not over 75. I need to zero in on my diet between vacation and not feeling well, it all went out the window. So far today I'm back on track should be around 1300 for today.
|
|
|
Post by RUBICON19 on Jul 11, 2007 21:55:46 GMT -5
I was actually trying to get closer to 1500 but most days I just can't make it. I'm suppose to be carb cycling, Wed & Sun carb days. Most of the time though I end up doing low carb - not over 75. I need to zero in on my diet between vacation and not feeling well, it all went out the window. So far today I'm back on track should be around 1300 for today. Come on Dot. You gotta pick up these pieces if you plan to compete. You cant wait. Needs to be done NOW! cardio and diet should be a priority. I know its not easy. BELIEVE ME, I KNOW!! but you gotta do what you gotta do!!!!
|
|