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Post by musclemom on Feb 24, 2008 20:19:17 GMT -5
Back/Bis/abs High Carb day Pull downs (warm-ups) 60 x 15,15 T-Bar Rows 45 x 12,12,11,11 A1.Barbell Row (Underhand grip) 60 x 12,12,12 A2. Close Grip Pull-downs 3 55 x 12,12,12 One Arm HS Rows 45 x 10,10,10
B1. Incline Dumbbell Curls 17.5's x 10,10,10,10 B2. Standing Ez-Bar Curls bar only 10,10,10,10 A= Alt. back and forth between exercises taking 45 sec rest B= No Rest Between Exercises
50 min on the stepmill. This seemed to last forever today!
High carbs... I definitely have carb issues. After I eat them I get an instant stuffy nose. This has been going on for a LONG time. Also so hungry after my carb meals... Absolutely prefer my no carb days!
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RisaT
New Member
Posts: 21
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Post by RisaT on Feb 24, 2008 23:48:21 GMT -5
Sorry if I have not been around to visit everyone much. This really has been a very hectic week. Loads going on. Just trying to keep a good balance and get everything in. It has not been easy, but I am managing. It is times like this when I really wish hubs was home just to help out w/ the running around. Life is like that sometimes, hang in there!
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Post by musclemom on Feb 25, 2008 21:08:38 GMT -5
Chest/Tris Incline Barbell Press 35 x 10 40 x 8, 7,6 (increase!!) Incline Dumbbell Press 32.5's x 10,10,10,10 60s Pec Dec 60 x 15,15,15,15 s/s w/ Incline Dumbbell Flies 20s x 14,12,12 Rope Extension (Warm up) 45 x 15,15 30s Close Grip Machine Bench Press 75 x 8,8,8,,8 60s Decline Skull Crushers 40 x 12,10,10,10 s/s w/ Rev cable pushdown 45 x 12,12,12,11 (fried my tries ) Did my 20 min Bike training. Sorry if I have not been around to visit everyone much. This really has been a very hectic week. Loads going on. Just trying to keep a good balance and get everything in. It has not been easy, but I am managing. It is times like this when I really wish hubs was home just to help out w/ the running around. Life is like that sometimes, hang in there! I will! Thanks!
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Post by musclemom on Feb 26, 2008 20:18:05 GMT -5
Today was legs and abs.
Leg Extension 30 x 30,30,30
Hack Squats 90 x 10,10,10,10
A1. Front Squats 40x 10,10,10 A2. Stiff Legged DB Deadlifts 45's x 10,10,10
B1. Walking DB Lunges 25'sx 20,20,20 B2. Lying Leg Curl 50 x 12,12,12 B3. Squats 50 x 15,15,15 B4.Hyperextensions 3x 12,12, 12
Standing Calf Raises
Machine crunches s/s w/ jackknives Hanging leg raises s/s w/oblique twists
35 min ss cardio on elliptical
No carb day.
Looking leaner Energy levels are great. Need to get rid of this cough and cold though! __________________
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Post by musclemom on Apr 7, 2008 19:57:18 GMT -5
Well after a long abscence, I am back. Competition is out for now due to an unexpected illness and hospitalization, so I am just back in the gym now training as hard as I can! Happy Monday! Chest, Back and Abs today Chest is already feeling it! A.machine Incline Press 70 x 15 90 x 10,10,10 Hammer Strength Lat Pulldown (rev. grip) 60 x 10,10,10,10 Incline DB Press 32.5's x 10,12,10,10 Hammer Strength Rows 90 x 10,10,10,10 DB Flyes 20's x 12,12,12 T-Bar Rows 45 x 12,10,10 Pec Deck 60 x 15,15 Close Grip Pulldown 60 x 12,12 Weighted ball crunches s/s oblique twists 4 sets to failure
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Post by captainamerica on Apr 8, 2008 3:42:12 GMT -5
Sorry to hear about the serious illness, but it's good to see you back! Hope you get back to 100% soon.
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Post by musclemom on Apr 9, 2008 8:47:57 GMT -5
Didn't get around to posting yesterdays wo.... LEGS Leg Ext 90 x 15 105 x 13 110 x 12 117.5 x 11 s/s Leg Press 180 x 12,12,12,12 Hack Squat 90 x 15,15,15,15 s/s Seated Leg Curl 75 x 12,12,12,12 SLDL 60 x 15,15,15,15 s/s Alt lunges 50 x 10, 10,10,10/leg Hyperextentions 3 x 15 Calves Seated and standing Sorry to hear about the serious illness, but it's good to see you back! Hope you get back to 100% soon. Thanks Glad to be back. I'm getting there!
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Post by musclemom on Apr 9, 2008 22:16:20 GMT -5
Shoulders, Arms and Abs
Machine Press 60 x 12,10,10,10
Lat Raise 35 x 10,10,10
Cable one arm raise (freemotion) 10 x 10,10,10/arm
Rear DB Delt 10 x 12,12,12
Concentration Curl 20 x 10,10,10 s/s Overhead Rope Ext 60 x 10,10,10
Incline DB Curl 20's x 10,10,10 s/s Dips to failure
BB curl 50 x 10,10,10 s/s rope pressdown 55 x 10,10,10
Machine crunches to failure (4 sets) Machine obliques to failiure (4 sets)
High carb day was not so bad. Stomach is a bit "gurgly" though. Will see how it feels in the AM. Didn't feel any "weirdness" which was good.
Just got home from the Spring Concert. The kids were great. Definite improvement from the winter concert!
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RisaT
New Member
Posts: 21
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Post by RisaT on Apr 12, 2008 6:00:50 GMT -5
As a musician, I know school concert very well, and can't believe the number I used to put my parents through, it served me well and I made is a career for many years. I am married to a musician too (he is fantastic) and none of our kids have any interest in playing....go figure
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Post by musclemom on Apr 12, 2008 7:32:15 GMT -5
Posting yesterday's wo a bit late Switching things up a bit and going heavier DAY 1: (Chest, Delts & Light Biceps) A). Machine Bench Press: 60x 10 reps light warm up 65 x 8 reps medium warm up. Work sets: 90 x 7 95 x 6 105 x 5 110 x 4 Burn out set 65 x 12 B). Low Incline Dumbbell Presses: 22.5's x 15 warm up 35 x 8,8 burn out set 22.5's x 12 C). seated Presses: 55 x 12,12,12 D) Alternate DB Curls: 20's x 10,10,10,10/ arm s/s w/ crunches (4 sets of 50) Off to do back and tris in a few minutes... As a musician, I know school concert very well, and can't believe the number I used to put my parents through, it served me well and I made is a career for many years. I am married to a musician too (he is fantastic) and none of our kids have any interest in playing....go figure I didn't know you are a musician! Do you sing? Play an instrument? What about hubs? Very cool!! I have a brother who is a muscian and he is super talented. I love to hear/watch him perform!
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Post by musclemom on Apr 12, 2008 14:32:52 GMT -5
Just got home from TKD. Now to tackle some housework. Any volunteers ? This is the first weekend I have had off in several weeks. Feels nice!
Treated myself to a spa pedi while the boys were there. Ahhhh.... Long overdue. Need to do these more often!!
The weather is BEAUTIFUL today. Have to get outside and enjoy it!
DAY 2:
(Back & Triceps) A) T-Bar: 25 x 12 reps warm up 50 x 8, 7, 8
B) Lat Machine Pulldowns to the Front: 1 x 18-20 reps 45 x 15 55 x 10 65 x 8,8
C) Lying Triceps Pullover/Press 25 x 12 reps warm-up 35 x 8,8,7
D) Dips: 2 x max reps. No added weight.
E) Triceps Pushdowns: 55 x 8,7,6
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Post by eagles56 on Apr 12, 2008 18:48:10 GMT -5
good luck!
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Post by musclemom on Apr 14, 2008 20:19:08 GMT -5
Legs Haven't gone this heavy in a long time. A)Smith Squats: (just watching back) 50 x 20reps warm up 70 x 10 reps warm up 105 x 12,12 100 x 15reps followed by 5 half squats 95 x 20 followed by 5 1/2 squats (burn!!) B) Leg Presses: 180 x 20 reps warm up 270 x 10 reps warm up 320 x 10 370 x 8 420 x 7 C) Leg Extensions alternate sets with Leg Curls: Extensions: 50 x 20 reps warm up, 125 x 12 150 x 8, 8 Leg Curls: 45 x 20 reps warm up 95 x 10,10,10reps 4 sets of crunches to failure Diet has been good. Since I have been sticking to my plan I am noticing a nice difference. Muscles fuller, looking leaner! Yeah! Not really precontest anymore, but I will take the luck ;D
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Post by musclemom on Apr 17, 2008 8:14:35 GMT -5
Thighs, Hamstrings and Back Leg Extensions pre-exhaust superset Hacks Squats. Extensions:75 x 20 x 18,16,16,18,15and supersetted with Hack Squats, 90 x 20,18,15,15,15
Leg Curls pre-exhaust and supersetted withSLDL (went light for back) Leg Curls (different machine today) 97 x 15,15,15,15,15, SLDS 45 x 15,15,15,15,15,
Reverse Close Grip Pulldowns: 55 x 20,20,18,18 Seated Calf Raises: 3 x 10-15 reps
Standing Calf Raises: 3 x 10 (
Abs on ball. 3 sets of crunches and 3 sets obliques to failure.
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Post by musclemom on Apr 17, 2008 21:32:27 GMT -5
Rest day for me. Worked and then went to get a new cell phone. I just got a new one in Dec, but wanted/needed a smart phone, so sucked it up and got the upgrade. Now I just need to figure the darn thing out.
I have off tomorrow (YIPEE!!) and will attempt to take the boys somewhere and also get the usual done around here.
On Sat I will be heading up to Anaheim for the Orange County Bodybuilding Classic to help Jimmy work the Bodywell Booth. I spoke w/ him today and what a great guy. I am really looking forward to it and know it is going to be a blast!
New recipe of the day: "cookies"
1 scoop Protein Powder (I used Bev Int. Ultimate Muscle Protein C&C) 1 egg 1 egg white splash of vanilla extract couple packets of splenda pinch of baking powder (a tsp or two of Peanut butter or almond butter can be added too)
Mix and bake at 325 for 8-10 min.
These are soooooo good!
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