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DAY 4 WEEK 7
PM WORKOUT, TOM Hip/Hamstring RDLS Warm Up 40 X20, Work Sets 45 X 15/15/15 High Foot Placement Leg Press 200 X 15/15/15 Leg Extension 50 X 15/15/15 TRICEPS Overhead Extensions 27.5 X 8/8/6 Weight Assisted Dips 62 X 10/10/10 Cable Pushdowns 20 X 8/8/8 - Barely!! |
I wasn't thinking and posted this in my gym log.
When you are trying to work hamstrings, learn to feel the hamstrings by lifting your toes. Try to do your pushing through your heels. When you are working quads, push more with the balls of your feet. Placement of your feet usually force that to an extent. I hope this helps. If not let me know and I'll think on it a little more. :) |
DAY 1, WEEK 8 of BGB Back-PullTone Mode, PM workout, TOM, 160 Bent Over Barbell Rows - pulling 2 each row 45 X 15/15/11 Dumbell Row 32 X 8/8/9 (both arms the same) Rack Pulls 45 X 15/15/15 Chest-Push Flat Barbell Press (DH Spotting me, YAY!) 40 X 15/15/15 Weight Assisted Dips 66 X 10/10/10 Flat Flyes (DH Spotting me, YAY!) 17.5 X 15/15/15 Calf Risers 45 lbs on back X 25/30/30/25 CARDIO 20 min on 9500, level 5, random profile, Heart Rate 160-165 Immediately followed by 20 min on eliptical, random profile, level 5, Heart Rate average 139 |
Day 2, Week 8
Dominant Quads, Light HamstringSquats 95 on back X 20/20/20 WAHOOOOOOO! :cool: Leg Press 250 X 8/8/8/8 Prone Leg Curl 40 X 10/10/10/10 Bicep Work Concentrated Dumbell Curls 17 X 8/8/8 :D Preacher Curl (machine) 50 X 4, 45 X 6/6 :( Alternating Dumbell Curls 15 X 8/8/8 Abs, First Workout Thera Crunch 5 X 10 :p Abdominal Cruch Machine 10 X 10 :p Captains Chair None. I'll be sore as it is. :p Cardio Eliptical level 7, random profile, 20 min, heart rate 147-150. :) LATE workout-well for ME. 8:45-10:00 PM, TOM, 158.25 :hyper: :D |
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DAY 3, WEEK 8 Light/Long TOM Vertical Plane Back (pull) Weight Assisted Pullups 57.75 X 8/8/8 Lightheaded Lateral Pulldown 80 X 8/10/8/6 Lightheaded, weak Pullovers on Swiss Ball 20 X 10/10/10 Good Vertical Plane Shoulders (push) Cable Front Raises 5 X 10/12/12 Weak Standing Lateral Raise 8 X 10/10/10 Doing better Arnies 17 X 10/10/10 Good Cardio Crosstrainer, Random Profile, Level 5 30 min, Heart Rate = 142-158 Good 157.75, almost end of TOM. Light headed all workout, then stomach started growling...that's unusual for me. |
How to use Weight Lifting Straps:
Wrist straps are usually a long strip of fabric (nylon, cotton, leather or suede) with a loop on one end. Place one end of the strap through the hole at the other end, the 2 straps should mirror each other. Put your hand through the circle made by the strap. With your palms facing up the straps should lay between your thumb and index finger on both hands. Snug the strap tight around the wrist. Place your hands on the bar with the strap hanging towards the floor. Pull the strap under the bar and back over the top, repeat. Twist the bar towards you to tighten the straps. Tip: Strap in your least coordinated hand first. Wrist straps can be beneficial in your training, but be careful not to over use them or you will end up with a weaker grip. Because of the risk of injury I would only recommend wrist straps for the more advanced lifter. |
DAY 4 WEEK 8 PM WORKOUT, TOM TRICEPS Cable Pushdowns 20 X 10/10/10 Weight Assisted Dips 64 X 15/14/15 Overhead Extensions 27.5 X 10/10/9/1 CARDIO Eliptical, Random Profile, level 5 1 min fast walk 20 min jog/run 1 min fast walk 1 min fast walk backwards 10 min jog/run 1 min walk Heart Rate = 168-172 Felt SOOOO good! :cool: I forgot to print off my workout, and couldn't remember what I was suppose to do along with Triceps. I know, what a dork. I've only been doing this um, 8 weeks!! Anyways, I guess I'll have to go back down there tomorrow and do my hamstrings. I can't believe I forgot, especially since I talked to Debbie about hamstrings today! Oh well, 5 days at the gym this week won't kill me! :) |
DAY 4, Part 2 :rolleyes: WEEK 8
AFTERNOON WORKOUT, TOM Hip/Hamstring RDLS 45 X 15/15/15 Good Mornings 10 X 15, 20 X 15/15 Varied Placement Leg Press 250 X 15/15/15 Prone Leg Curl 50 X 6, 40 X 7/8 Hyperextentions Just me X 15/15/15 CARIO Indoor Rower 5 min, level 7 Eliptical 20 min, random profile Treadmill 15 min, 3 MPH walk |
Looks good Seanna. :)
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DAY 1, WEEK 9 of BGB Tone Mode, AM Workout, 159 Back-Pull Bent Over Barbell Rows - pulling 2 each row 45 X 15/15/15 Dumbell Row 32 X 5/5/5 (both arms the same) Rack Pulls 45 X 15/15/15 Chest-Push Flat Barbell Press 45 X 15/6 40 X 15 Weight Assisted Dips 59 X 15/15/15 Flat Flyes 17.5 X 15/15/15 Calf Risers 45 lbs on back X 50/50/50 WHEW! CARDIO 20 min on eliptical, random profile, level 5, Heart Rate average 150 I was very hot the whole time, everyone else seemed to be fine, so it was just me. :confused: |
Day 2, Week 9
Dominant Quads, Light HamstringSquats 95 on back X 20/20/20 :cool: Leg Press 250 X 8/8/8/8 :D Prone Leg Curl 50 X 12/12/6 Bicep Work Concentrated Dumbell Curls 17.5 X 8/8/8 :D Preacher Curl (machine) 50 X 8/8/8 :) Alternating Dumbell Curls 15 X 8/8/8 Cardio Eliptical level , random profile, 30 min, heart rate 147-150. :) LATE workout-well for ME. Weight 159 |
Friday, December 30th
Brazilian Dance Cardio DVD :cool: |
Monday, January 2
DAY 1, WEEK 9 of BGB Tone Mode, Back-Pull Bent Over Barbell Rows - pulling 2 each row 55 X 15/15/15 (up 10 lbs with my fabulous weight training straps!) :cool: Dumbell Row 30 X 8/8/8 (both arms the same) Rack Pulls 55 X 15/15/15 Check it out! :cool: Chest-Push Flat Barbell Press 45 X 8/8/8 Weight Assisted Dips 64 X 15/15/15 Flat Flyes 17.5 X 15/15/15 Calf Risers 45 lbs on back X 25/25/25 with bench. Tougher. :agree: CARDIO 10 min bike, random profile |
Wednesday, Jan. 4 DAY 3, WEEK 9 Light/Long TOM Vertical Plane Back (pull) Weight Assisted Pullups 59 X 8/8/8 Pretty strong. Lateral Pulldown 80 X 8/8/8 Tough. Pullovers on Swiss Ball 20 X 8/8/8 Good Vertical Plane Shoulders (push) Cable Front Raises 5 X 10/10/10 Standing Lateral Raise 8 X 10/10/10 Doing OK Arnies 17.5 X 6/6/6 Good Cardio Crosstrainer/Eliptical Cross of a machine thingy 15 min, Heart Rate = 142-158 Got up at dark-thirty to go work out! 5:20 AM to be exact. Pretty amazing! :lol: 159 this AM |
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