Day 3, Week 4 of Baby Got Back (got my days all figured out now. :p )
VERTICAL PLANE BACK (PULL)LATERAL PULLDOWN 95 X 8/7.5/6/2 (doing much better on this machine! :cool: ) PULLOVERS 20 X 8/7.5/8 PULLUPS (weight assisted. This one makes me very light-headed) 58 X 8/5/3/8 VERTICAL PLANE SHOULDERS (PUSH) LATERAL RAISE ON INCLINE BENCH 15 X 8/8/8 ARNIES 17.5 X 8/8/8 STANDING LATERAL RAISE 12.5 X 5/7/5/2 SEATED CALVES-LEG PRESS 80 X 40/40/20 Cardio Crosstrainer: Random profile, level 10 for 20 min. Heart rate 155-165 Treadmill: 10 min at 3 MPH |
Day 1, Week 5 of Baby Got Back
Horizontal Push Pull, Horizontal plane back (pull)Bent Barbell Rows 30 X 8/8/8 Dead Lifts 35 X 8/8/6/2 Dumbell Row 30 X 8/8/6/2 Calf Raisers 80 lbs on back, 4 sets of 25 Horizontal plane chest (push) Weight Assisted Dips 59 X 8/8 Flat Barbell Press 35 X 8/8/6/2 Flat Flyes 20 X 8, 22.5 X 8/8 Cardio Eliptical Crosstrainer profile, 10 min Heart rate 145-150 PM walk 20 min around neighborhood |
Day 2, Week 5 of Baby Got Back DOMINTANT QUADS SQUATS (freeweight, not Smith Machine) 25 X 50 (fast) /50 (fast) /50 (fast) LEG PRESS 260 X 8/8/8 LEG EXTENTION 80 X 8/12, 100 X 10 BICEP WORK PREACHER CURL 60 X 8/8/6 STANDING BARBELL CURLS 25 X 6/1/1/7/1/4 CONCENTRATED DUMBELL CURLS 17.5 X 5(left), 8(right), 3(left), 8(right), 4(left), 6/1 (right) CARDIO 2.5 hours furiously cleaning house, 10 min crosstrainer, random profile, level 10, heart rate = 145-150 |
Day 3, Week 5 of BGB Vertical Plane Back (pull) Lateral Pulldown 95 X 8/8/8 Pullovers 22 X 7/8/7 (need a spotter!!) Weight-Assisted Pullups 62 X 8/8/8 Vertical Plane Shoulders (push) Standing Lateral Raise 12.5 X 4/4/4 (WEAK! Lower weight next time!) One-Arm Incline Lateral Raise 7.5 X 8/8/8 Both arms the same...HARD! :p Arnies 17.5 X 7/6/6 (just pretty much shot by this point. :( ) Seated Calves Leg Press 80 X 40/40/40 Cardio Treadmill 19 min walking 3 MPH, 1 minute running 5 MPH I really want to run again, but my darn knee injury is holding me back. It's already swollen. :( |
Day 4, Week 5 of BGB
Hip/Hamstring RDL's 45 X 6/6/6/6 High-Foot Placement Leg Press 170 X 10, 190 X 8/8 Seated Leg Curl 100 X 8/8/3 Leg Extension (good land!) 90 X 8/8/8 Tricep Work Bench Dips (weighed 159 today) 6/6/6/4 YOWZA! Pushdowns 100 X 10, 110 X 10/7 Overhead Extensions 25 X 9/7/10 Cardio Eliptical 1 mile (6 min 50 sec) Heart rate 160-165 |
DAY 1, WEEK 6 of BGB
Back-PullBent Over Barbell Rows 35 X 8/8/8 Dumbell Row 30 X 8/8/8 (both arms the same) Rack Pulls 45 X 8/8/8 Chest-Push Flat Barbell Press 40 X 8/8/8 (barely!) Weight Assisted Dips 59 X 8/8/7 Flat Flyes 22.5 X 8/5/1 (just too heavy for being the last exercise) Calf Risers 100 lbs on back, 3 sets of 25 Weight 159 |
I'm switching my workout days around so that I can do squats at the new gym on Thursday the 1st.
Day 3, Week 6
Vertical Plane Back (pull)Weight assisted Pullups 59 X 8/6/6 (too stinkin' light-headed) Pullovers 25 X 8/8/8 (need a spotter to do better) Lateral Pulldown 95 X 10/8/8 (went stupid and was just couting away... ::) ) Vertical Plane Shoulders (push) Arnies 17.5 X 10/8/8 (same as above) Standing Lateral Raise 10 X 8/8/8 (10 was perfect...last weeks 12.5 was too much) Cable Front Raises 30 X 8, 40 X 8 (need to study exercise more....don't have good form) Seated Calves 90 X 40/40/40 Cardio Bike Random Profile Level 8 for 10 min Light-headed and scatterbrained throughout my workout, but got through it! :P |
I'm excited to see how you like the new gym. :)
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First Day At Superior!
Before reading today's workout please note that my internet didn't work this morning, so I had nothing to reference! The good news is I remembered all the exercises that were suppose to be done on day 2 of BGB! They aren't in the right order, but at least I remembered all of them.
Today was my first day at Superior Athletic Club. I was a nervous wreck thinking about going there, and getting upset with myself for being a nervous wreck. In order to help my confidence level, I showered BEFORE I went and even put on cover-up and face powder, which I NEVER do. However, it DID help so I guess it was worth the extra effort. Everyone was either friendly or just ignored me, which was great! Nobody teased me about having weeny weights or anything like that. :) I know, duh, why would they anyways? DAY 2, WEEK 6 (Day's mixed up so that I could do this day at new gym) Leg Press Warm Up: 180 X 10 250 X 8/8/8 Very solid Dominant Quads 135 X 10, 95 X 8/8/ (Forgot that this bar weighs 35 lbs!) Decent Leg Extention 80 X 8/8/6 Shaky Bi Concentrated Dumbell Curls 17.5 X 8-both arms X 8 RA, 6 LA X 8 RA, 5 LA Did I mention I'm right-handed? :p Right strong, left weak. At this point I was in the main free-weight room with a bunch of strong guys, and I just had to look at the floor and concentrate on my form to keep myself from running out of there! Preacher Curl 50 X 3, 40 X 6/6 Very weak. I was just really nervous and wimped out. Plus, I'd swear that the weights on this machine are heavier than the one at my old gym, but who knows. Standing Barbell Curls (went to the girls room to do these) :) 35 X 6/6/5 Lower Abs on Captains Chair (No medicine ball) 10/8/6 Cardio Eliptical one mile, random profile Just shaking out the legs so I could walk |
Day 4, Week 6 of BGB
Hip/Hamstring RDL's 45 X 10, 55 X 8/8 High-Foot Placement Leg Press 190 X 8, 210 X 5/8 Seated Leg Curl 100 X 8/10/10 Leg Extension (owie, owie, owie, still sore) 40 X 8/8/8 Tricep Work Bench Dips (weighed 159 today) 4/5/3/6 Trying to get better form, keep "falling in" Pushdowns (one hand at a time) 20 X 8/8/8 Overhead Extensions 27.5 X 8/8/8 (tough!) Cardio Eliptical 1 mile jog Treadmill 10 min walk |
I hope you're back on track now. That's not good having the leg days back to back. Especially since your legs were still so sore. One things for sure about triceps, when they're done.....they're DONE! :D
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DAY 1, WEEK 7 of BGB Decided it's probably time to shake up my work out. Going to long/lighter sets, but still heavy enough to make it challanging. Back-Pull Bent Over Barbell Rows 35 X 15/15/15 Dumbell Row 30 X 8/8/8 (both arms the same) Rack Pulls 45 X 10, 45 X 15/15/15 Chest-Push Flat Barbell Press 35 X 15/15/15 Weight Assisted Dips Couldn't figure out this machine at the new gym.... :o Flat Flyes 17 X 15/15/15 Calf Risers 35 lbs on back, freeweight (all racks were busy) X 30/20/30 Cardio Eliptical 5 min jog 10 min run 5 min jog 10 min run 5 min walk Felt SOOOOO good! Nice rosy face! :blush: :) Note to self: BREATHE! :p Weight 158.75 |
Day 2, Week 7
Dominant Quads, Light HamstringSquats 95 on back X 10/10/10/10 Leg Press 250 X 8/8/8/8 Prone Leg Curl 40 X 10/10/10/10 Bicep Work Concentrated Dumbell Curls 15 X 10/10/10/10 Preacher Curl (machine) 60 X 8/8/5 Alternating Dumbell Curls 15 X 8/8/8 Abs Pull Ups 62 X 10/7/6 (wimpy and lightheaded) Captains Chair 10/6/9 (wimpy) Notes: Need to establish plan for abs. Long, lighter sets still challenging. |
Met with Jason, a personal trainer at Superior, for my free session. He was very kind and easy to talk to. (Not a cowboy, Debbie, so I wasn't distracted. :lol: ) As we were walking toward his office he was saying, "So lets discuss what kind of regimine you would like, what your goals are," and then glancing at my handful of paperwork, "and go over what you have been doing." So I told him that I had a "friend in Mississippi that has chose a work out plan specifically to meet my needs and that will ultimately lead to my goals, and was hoping that you could help me with form." :lol: (yes, I blew a LITTLE smoke there, but anyways.....) So then he wanted to know your (Deb's) accredidations, and since I didn't know, I replied with, "Oh heavens, I can't remember all of them, but she's been a trainer for over 20 years, and has been in the field for even longer." (I'm not sure that's all correct, but I wasn't going to let him down my Debbie! :agree: ) So we sit down in his office and he looks over my workouts from Monday and Tuesday, and my planned ones for today and Friday, and says, "This looks like an excellent program.....I'm assuming that you really wanted to develop your back, and why you are working it twice a week?" I confirmed, and he said "Well, I'll give you the clip board and the pencil, and you just take me around and let me know what you would like help with then....does that sound OK?" :lol: And that's what we did. The only exercise he didn't think I should try to do is the bench dip, as I am just not strong enough to do more than 1 with good form. I'll use the weight assisted dip machine and the other tricep exerciese I've been doing until I'm stronger. :)
DAY 3, WEEK 7 Light/Long Vertical Plane Back (pull) Weight Assisted Pullups 58.5 X 7/7/6 Pullovers (Lay on back on swiss ball, and use a dumbbell. Why have I never thought of this? :confused: :o ) 17 X 10/10/10 Lateral Pulldown 80 X 10/10/10 Vertical Plane Shoulders (push) Arnies (with new and improved form! :D ) 15 X 10/8/6 Standing Lateral Raise (with new and improved form! :D I had been doing these with my arms too far forward, and with my arms locking out when I got to shoulder height. Now, my arms are farther back, and my elbows bent. This works....the SHOULDERS, instead of my stronger muscle in the front of me that I WAS using. Notice the lighter weight :p ) 8 X 10/10/10 YOWZA! Cable Front Raises (alternate arms, too avoid stiffening my neck up)....."Unless your husband wants to be married to a girl that looks like a football player....." Jason said. :lol: As we were standing in front of a mirror, I could really tell the difference. I make a mad face and my neck stiffens if I try to do both arms at once. :lol: 10 X 10/10/10 Cardio Crosstrainer, Random Profile, Level 5 Jog 5 Min Run 10 Min Jog 5 Min Run 10 Min Jog 5 Min Walk 5 Min 158.5 TOM |
LOL....I'm glad it went so well. And you were able to keep him from trying to sell you services you didn't want right now. And he was useful in helping with some problems you were having with form. Sounds like a very good experience. :)
Later when you're feeling less bloated, ask him if he wouldn't mind doing your bodyfat with the calipers. I'm sure he won't mind. You will need to do that before working out. |
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