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Post by musclemom on Jan 20, 2008 20:46:41 GMT -5
Happy Sat...or what's left of it Yesterday was a rest day and a NO carb day. Did my 35 min of fasted cardio this am. For the first 10 min I was dragging, then BAM...the First Order kicked in and the rest was cake ;D Back to the gym this afternoon for low rep upper body. Went to the base gym. Weight load is definitely different over there. Low Rep Upper Body Day Incline Barbell Bench 30 x 7,7,7,7 Smith Machine Row (Underhand grip) (the bar on this machine was soooo heavy ) 50 x 6,6,6,6 Rev Wide Grip Pull downs 95 x 8,8,8 Seated Military Press 60 x 8,8 65 x 6,6 (Warm-up) Triceps Rope Extensions 55 x 15,15 Close Grip Bench Press 70 x 8,8,7,8 Standing Ez-Bar Curls 45 x 8,8,8,8 The lighting in the bathroom at this gym was AWESOME! I wish I had someone to take some pics. I was scared of me I looked pumped and ripped! It was GREAT! I need to get some of those lights at my house
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Post by BigStew on Jan 20, 2008 21:54:55 GMT -5
Great workout MM you look good in any lighting ;D
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Post by musclemom on Jan 21, 2008 16:41:55 GMT -5
Low Rep Leg Day Leg Extension (warm up) 65 x 15,15 SmithSquats (wasn't sure how much my back could handle, but it did great. Should have started out heavier!) 70 x 15 140 x 10 170 x 8 180 x 6,6 Stiff-Leg Deadlifts w/ Dumbbells 45's x 8,8,8,8 \Leg Press (12" apart, toes flared out.) 360 x 8 380 x 6,6 Lying Leg Curl 65 x 8,8,8 Standing Calf Raises 180 x 8,8 160 x 8,8 Did my bike training after this. Had to do more than my 2 min cool down to cycle the burn out of my legs. I was pretty pleased w/ this wo. Not feeling like I was going to be able to keep up w/ previous wo's, but I did and actually had some increases in lifts. Great workout MM you look good in any lighting ;D Thanks Alex.. Can I take you home w/ me ;D
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Post by musclemom on Jan 22, 2008 9:11:09 GMT -5
Rest day and no carb day. Feeling all my muscles today Noticing small changes everyday! Definitely tightening up too.
Meals:
Meal 1 2 Whole Egg 4 Egg Whites 3 Fish Oil Capsules
Meal 2 3 .5 oz of Turkey Breast 1 Tablesthingy of Olive Oil 3 Fish Oil Capsules
Meal 3 3.5 oz of Chicken Breast 1 oz of Avocado Veggies
Meal 4 4.5 oz of Salmon Steak Veggies
Meal 5 3.5 oz Salmon Steak .25 oz of Almonds Veggies
Meal 6 1 Scoop of Tight Curves 1/3 Cup of Cottage Cheese __________________
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Post by BigStew on Jan 22, 2008 12:27:45 GMT -5
Can I take you home w/ me ;D Ya but I have to be home for my next meal in like 2 hours HAHAHAH
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Post by musclemom on Jan 22, 2008 19:35:56 GMT -5
Can I take you home w/ me ;D Ya but I have to be home for my next meal in like 2 hours HAHAHAH I got lots of food here
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Post by musclemom on Jan 23, 2008 18:47:30 GMT -5
Great wo this AM. Even though I have been low on carbs, my energy has been great. Tomorrow is my "high" carb day. Should be interesting to see how I am feeling.
Although I feel great, I am looking depleated.
Chest/Shoulders /Triceps/Abs
Incline Dumbbell Bench 35's x 12/12 37.5 x 10/10
Flat Barbell Bench 20 x 12,12,12
Incline Dumbbell Flies 25s x 15,15
Dumbbell Side Laterals (bent) 10 x 12,12,12,12,
Smith Machine Front Presses to chest 40 x 10 45 x 8,8 (my shoulders were on FIRE)
Lying Triceps Extensions w/ ez-curl bar on Decline Bench 35x 10 40 x 8,8
Reverse Grip Straight bar Pushdowns 55 x 12,12,12
Crunches Rev. Crunches on bench
Again, The weights have gone up on some of these xercises
Did my Hill training this afternoon. My legs (specially the hams) are really fatigued.
No carb day again today...
Meal 1
2 Whole Egg 4 Egg Whites 3 Fish Oil Capsules Meal 2
Post Workout 3 ½ oz of Turkey Breast 1 Tablesthingy of Olive Oil 3 Fish Oil Capsules
Meal 3
3 ½ oz of Chicken Breast 1 oz of Avocado Veggies
Meal 4
4 ½ oz of Salmon Steak Veggies
Meal 5
3 ½ oz Salmon Steak ¼ oz of Almonds Veggies Meal 6
1 Scoop of Tight Curves 1/3 Cup of Cottage Cheese
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RisaT
New Member
Posts: 21
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Post by RisaT on Jan 23, 2008 22:05:26 GMT -5
Gotta love those leg workouts! Because of my background in running, I have a high tolerance for reps and my quads are very stubborn, as a fix I started to add 100's at the beginning of my leg extension w/o. 100x30x1, I am slowly adding more weight, can do 35s, but only have made it to 70 reps.... I totally appluad your choice of bodybuilding. I have competed and loved it! 2008 I am trying fitness, we'll see how it goes!
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Post by musclemom on Jan 23, 2008 22:57:53 GMT -5
Hi Risa! Thanks for stopping by the journal! That is some wo you do for your legs. Mine are stubborn too! Have you found that the high reps help? Gosh, mine are tired thinking about it ;D What did you compete in before? Fitness sounds like fun, but w/ my back issues I don't know if I could handle the "jumpin" around. Keep me posted on how it is going for you! I am interested in folllowing YOUR journey!!
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Post by musclemom on Jan 24, 2008 11:03:14 GMT -5
Mixed TC w/ First Order post wo. It was awesome!! Tasted like something you could buy at Jamba Juice! Love it!
Back/Bis Pull downs (Warm up) 70 x 12,12
Smith Rows (overhand grip) 60 x 12,12 65 x 10 70 x 8
One arm Rows Hammer strength 45 x 10,10,10
Close Grip Pull downs 75 x 12,12,12
Low Cable Rope Rows 65 x 15 70 x 12,12
One arm DB Preacher Curl 10 x 15 15 x 12,12,12
Alt DB Hammer Curl 20s x 12,12 17.5's x 12
15 min stepper wo. Wanted to go really fast. Had to concentrate hard not to. Glutes were totally burning by the end of this!
Didn't have time to pose this AM. Will do so after work.
"high" carb day
Meal 1
5 Egg Whites .25 Cup of Oatmeal .25 Cup of Blueberries
Meal 2
Post Workout 1 Scoop of Tight Curves .5 cup of Oatmeal .25 Cup of Blueberries
Meal 3
3 .5 oz of Chicken Breast .25Cup of Brown Rice Veggies
Meal 4
5 oz of Top Round Steak Veggies
Meal 5
3.5 oz of Top Round Steak .5 oz of Almonds Veggies Meal 6
1 Scoop of Tight Curves 1 Tablesthingy of Natural Peanut Butter __________________
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Post by musclemom on Jan 25, 2008 13:44:22 GMT -5
TGIF!! I should have had high energy for this wo, but really felt like I was dragging. This wo kicked my butt. I went as heavy as I could w/ the high reps. My legs were still feeling the other day's wo and were a bit sore and tight. I was also feeling some sharp pain in my right quad. Worked thru it
High Rep Leg Day
Leg Extension 45 x 30,30,30
Smith Squats 50x 20,20,20,20
Leg Press (feet 4" apart) 140 x 30,30,30,30
Alt Barbell Lunges 40x 20/leg
Seated Leg Curl 65 x 15,15,15
Hyperextensions (gawd...these burned my hammies!!) 3x 12,12, 12
Seated Calf Raises 70 x 20,20,20,20
20 min bike training...will do HIIT tonight
I am really feeling drained! I am still a bit bloated and looking a bit deflated. (not a good combo )
Eats...
Meal 1
1 Whole Egg 4 Egg Whites .75 cup blueberries
Meal 2
Post Workout 1 Scoop of Tight Curves .25 Cup of Oatmeal .25 Cup of Blueberries
Meal 3
3.5 oz of Chicken Breast .75 oz of Avocado Veggies
Meal 4
4.5 oz of Salmon Steak Veggies
Meal 5
3 .5 oz of Top Round Steak .5 oz of Almonds Veggies
Meal 6
1 Scoop of Tight Curves 1 Tablesthingy of Natural Peanut Butter __________________
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RisaT
New Member
Posts: 21
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Post by RisaT on Jan 26, 2008 5:29:01 GMT -5
I must check in on leg days for some reason, lol...Again, yours looks good, maybe good enough to try, I've been doing mine as a split (fronts then backs). I raced for a good 2 years before I found there were other things to try to compete in (you name it, 5k, 10k, half, full marathon, aquathon, adventure runs) then I tried WTF, I love the obstacle course, but wanted to look good (not skinny) in a bikini so I added more weights, now I'm hooked. I still train for bodybuilding (next contest is April) because I like the posing and routine more than just doing my hair and make-up (plus I am still skinny and very lean with muscles). Fitness will keep the hubby happy, he thinks I am going to turn into this big hulking woman (lol) and now that I see the fun in all of the lifting, eating, training, etc.... When is your next contest?
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Post by musclemom on Jan 26, 2008 10:40:21 GMT -5
9 Weeks out!! REst day for me. I am really feeling like I am needing it. I was so darned tired yesterday. I had to go back to the gym to do HIIT, and usually do it on the elliptical, but did it on the bike b/c the thought of standing to do it was too exhausting I did it and pushed as hard as I could. Taking First Order before the workout definitely helped!!! I did have a big salad last night (lettuce, cabbage, broccoli, cauliflower, zucchini and my beef...no dressing. Don't use it). I had no energy yesteday at all and figured that maybe it would help. Other than that, diet was on. We will be at TKD all morning. AJ is on the sparring team and then they are both on the forms team. So as always, my Sat will be spent there from 9-2 (probably go run a couple of errands though). B/t the weekends and the time I spend there during the week, it is like a part time job! The kids love it though and I love watching them. A couple of months and I am going to have 2 black belts I am so proud of them!! I must check in on leg days for some reason, lol...Again, yours looks good, maybe good enough to try, I've been doing mine as a split (fronts then backs). I raced for a good 2 years before I found there were other things to try to compete in (you name it, 5k, 10k, half, full marathon, aquathon, adventure runs) then I tried WTF, I love the obstacle course, but wanted to look good (not skinny) in a bikini so I added more weights, now I'm hooked. I still train for bodybuilding (next contest is April) because I like the posing and routine more than just doing my hair and make-up (plus I am still skinny and very lean with muscles). Fitness will keep the hubby happy, he thinks I am going to turn into this big hulking woman (lol) and now that I see the fun in all of the lifting, eating, training, etc.... When is your next contest? Hi Risa! Checking in on leg day again, huh? I am doing them 2 days a week. Heavy and low reps and lighter and high reps. My legs are certainly fatigued today! You have tried it all, huh? So what has been your fav thing to compete in so far? Looks like you are competing again in BB in April...or will you be doing fitness? Fill me in ;D You should start a journal so I can follow you!! Would love to share details... My contest is in March...9 weeks out as of today!!
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Post by musclemom on Jan 28, 2008 7:38:23 GMT -5
This was Sundays wo... Busy day. Getting on here late to post.
Rest periods are shorter now, but still able to push it w/ no decrease in weight
Low rep upper body/abs
Incline Barbell Bench 35 x 6,6,7,6,5
T-Bar Row (Underhand grip) 60 x 6,6,6,6
Rev Wide Grip Pull downs 70 x 8,8,8
Seated Military Press 60 x 9,8 65 x 7,6
(Warm-up) Triceps Rope Extenstions 50 x 15,15
Close Grip Bench Press 60 x 8,8,8,7
Standing Ez-Bar Curls 45 x 8,8,8,7
45 min of ss cardio. Did 25 on the bike and 20 on the stepmill. Have to spend less time on the bike b/c I am getting sore in places I shouldn't be LOL
No carb day. Tomorrow is my "high" day, then I will alternate no and high for the rest of the week.
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Post by musclemom on Jan 28, 2008 19:50:53 GMT -5
High carb and Low Rep Leg Day Leg Extension (warm up) 45 x 20,20 Leg Press (had to do theses earlier in routine b/c smith was being used) feet 12" apart and toes pointed out 410 x 8 430 x 6,6 Smith Squats 170 x 8.7.8.6.7 Stiff-Leg Deadlifts w/ Dumbbells 45's x 8,8,8,8 Lying Leg Curl 55 x 8,8,8 Seated Calf Raises (was supposed to do standing, but the machine was taken over by the HS Football team. Should have flexed my bis to scare them away ...LOL ) 90 x 10,10,10,10 20 min of bike training Felt really good today. Was really happy w/ my squats. Back (knock wood) has been feeling better, so I am able to push a bit more! Still hesitant though. Sat down at work for a bit today...mistake. I almost couldn't get back up. The muscles just stiffened up! Hoping for some nice soreness tomorrow
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