Mon, Dec-13-04, 00:25
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Senior Member
Posts: 1,458
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Plan: Atkins (started Sunday, N
Stats: 230/212/170
BF:HA-HA-HA
Progress: 30%
Location: Oklahoma City, Oklahoma
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Getting Started Again
Here I am working out!!! Yippie and I just finished my 1st workout and it feels great!!! I know I am gonna be so happy I started this. I am gonna be doing weights 3 days a week and cardio 3 days a week!!! I want to continue losing weight but also gain a little muscle on the way down...If ANYONE has any suggestions please post them...I am eager to learn more useful things in this area.
Here is what my workout consisted of tonight in order of how I done them. I know there are muscles that you should work before others but I don't remember what they were and didn't look it up before starting.
1st: Press behind neck / 18lb long bar / 1st- 20, 2nd- 18, 3rd- 12
http://www.elitefitness.co.nz/index...20Behind%20Neck
2nd: Dumbell Curls / 5lb dumbells / 1st- 20, 2nd- 20, 3rd- 22
http://www.elitefitness.co.nz/index...Barbell%20Curls
3rd: Tricep Extentions / 3lb dumbells / 1st- 22, 2nd- 20, 3rd- 20 DID THIS STANDING BENDING AT WAIST... http://www.elitefitness.co.nz/index...ep%20Extensions
4th: Hammer Curls / 5lb dumbells / 1st- 22, 2nd- 20, 3rd- 18 Same as regular curls except palms are facing body instead of upward.
http://www.elitefitness.co.nz/index...Barbell%20Curls
5th: Shoulder Shrugs / 18lb long bar / 1st- 18, 2nd- 17, 3rd- 18 http://www.elitefitness.co.nz/index...oulder%20Shrugs
6th: Side Lateral Raises / 3lb dumbells / 1st-20, 2nd-16, 3rd-12
http://www.elitefitness.co.nz/index...ateral%20Raises
7th: Squats / 16lb dumbells / 1st- 25, 2nd- 25, 3rd- 25 (Didn't do these all the way to crouch position...if I had i wouldn't be up right now...hehe)
http://www.elitefitness.co.nz/index.../Front%20Squats
8th: Hip rolls / No weight / 1st- 10, 2nd- 10, 3rd- 10 (10 per side per set fr total of 20 hiprolls per set)
http://www.netfit.co.uk/abdominals-web-site.htm
9th: Normal Ab Situps / no weight / 1st- 10, 2nd- 10, 3rd- 10
http://www.netfit.co.uk/abdominals-web-site.htm
10th: Supermans / no weight / 1st- 10, 2nd- 10, 3rd- 10 (10 per side per set for total of 20 each)
http://www.netfit.co.uk/abdominals-web-site.htm
Well there it is along with the links to the exersizes...I will be posting again tomorrow!!! Hope everyone has a good Monday...I am dreading going to work tomorrow!!!
Oh well I am off to bed...
Take care, Rachel
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