Mountain Bike riding- 1hour 15 mins average speed 15.9 MPH
BACK
Lat Machine Pull Down ) 60lb x16 reps 70 x 12 reps 80 x 12 reps 90 x 10 reps

Pull Down Close Grip
70lb x16 reps 80 x 14 reps 90 x 10 reps

T-Bar Rows
25 x 20 reps 35 x 16 reps 45 x 10 reps
25 x 20 reps

[B]Single Arm Dumbell Row
25lb x 20 reps 30 x 12 reps 30 x 12 reps 25 x 20 reps

Shrugs
30lb x20 reps 30 x30 reps

Standing Pull Down

60lb x 20 reps 70 x 14 reps 80 x 14 reps 70 x 14 reps

[B]ARMS (I go light on my biceps because they tend to get TOO big)

Concentration Curls
10 x 15 reps 15 x 12 reps 15 x 12 reps

Incline Dumbell Curls (alternating)twist wrist at the end of the movement to bring out peak
10 x 15 reps 10 x 15 reps 5 x 15 reps
Hammer Curl (standing)
drop sets
10lbs x 15
5 x 10

10lbs x 15
5 x 10

Today I rode my bike for 60 minutes.... it was hot My average speed was 16.3MPH. My back is a bit sore from yesterday's workout so I skipped today. However, I am getting ready to do my sit ups 60 x 3 , then some oblique (I don't like doing abs) crunches on the exercise ball 30 X 3

Oh my gosh the gym was crowded today! I will be back later to add in my work out routine
Decline dumbell press
20 lbs x 20
25 lbs x 15
30 lbs x 15
25 lbs x 15

Incline Dumbell Press
20 lbs x 20
25 lbs x 15
30 lbs x 15
25 lbs x 15

Iso Wide Lateral Press Machine
50 lbs x 20
70 lbs x 15
90 lbs x 12
50 lbs x 15

Cable Cross Over
30 lbs x 15
40 lbs x 15
40 lbs x 15
30 lbs x 15 (or until failure)

TRICEPS
Standing pushdowns on lat machine
Curvy bar
60 x 20
70 x 15
80 x 15
90 x 12

V bar
60 x 20
70 x 15
80 x 15
90 x 12

Rope over head w/lat machine
30 x 20
30 x 20
30 x 20



30 minute bike ride average speed 15.4 mph

Hi there. Just dropping by to see how you're doing. Great new ab picture! I look forward to seeing your work outs . Talk to you later.
Debbie

SHOULDERS

Seated dumbell press
20lbs x 20
25lbs x 15
30lbs x 8
30lbs x 12
20lbs x until failure

Bent over fly (rear delts)
20lbs x 15
25lbs x 15
25lbs x 10 drop to 20lbs x 10 drop to 15 x 8
25lbs x 10 drop to 20lbs x 10 drop to 15 x 8

Rope pull on lat machine (rear delt)
60lbs x 20
70lbs x 20
80lbs x 15
80lbs x until failure

seated dumbell press (single arm)aims more for rear delt)
15lbs x 15
15lbs x 15
15lbs x 15

Bent arm lateral raises (dumbells stay in front of chest
basically raising elbowa to ear level and then back)
20lbs x 15
25lbs x 15
25lbs x 10 drop to 20lbs x 10 drop to 15 x 5
25lbs x 10 drop to 20lbs x 10 drop to 15 x 5

Abs
Decline sit ups
steepest (20)
next steepest (15) 2 times
next steepest (until failure)

lower abs

Leg press (30 degree incline)
90lbs x 20
180 x 20
270 x 15
360 x 12
450 x 10

Leg Press (20 degree incline)
270lbs x 20
360 x 15
450 x 15
540 x 12

Straight on Leg Press
130 x 20
190 x 15
190 x 15

Hamstring Curl(lying down)
70 x 10
70 x 12
70 x 10
70 x 5 then drop to 50 x failure

Leg Extenstion
110 x 10
110 x 10
90 x 10
50 to failure

Reverse Hamstring Curl
90lbs x 15
90lbs x 10 drop to 70 x 5
repeat the drop set

Hip abductor/ inductor
90lbs for both x 20
alternate from one to the other, non stop
3rd set to failure

Butt Blaster
90lbs x 20
120 x 15
120 x 15 or till failure

Abs

sit ups
3 sets of 60
reverse crunch on ball 3 sets of 15

Ditto Galatias questions - I'd LOVE to see how you integrate your eating with your training. I'm trying to get cut up, and having a DEVIL of a time with leg fluff. Any pointers would be much appreciated.

And I'll ask it - when you DO hold fat, where does it go, your legs or your abs?

Thanks. You look great!

- Built

My fat first accumulates right onto my abs. Then to my legs. I sure wish it would go to my chest!
I think the cardio is the key. It is really embarassing because I am a weekend binger (but not a purger! ) I make sure that I drink about a gallon of water each day.



Oh, I rode my bike for 60 minutes today at an average speed of 15.1mph

Terry - thank you for sharing this with us.

Okay, so you do mainly a low-fat diet, with moderate carbs and high protein, and occasional weekend benders.

Guess it works for some! Sure wish I could have gotten it to work for me. <slightly jealous sigh...>

Do you compete?

Built, I have to tell you that the gluttony in me takes over too often for me to have the discipline to compete Well, that and my vanity I don't have much faith that I could win anything when I see the women who do win. Seems that the fitness women all have breast implants and honestly, I just don't think that I would do well. Then if I lost I would take a major hit to my self-esteem I am just being honest here because I know myself WAY to well. As long as I look like I could compete then I am okay.
Oh, did i mention that i use the following supplements to help me? 850mg of ephedra extra extract (which i stocked up on before the ban) and Dymetadrine Xtreme. I didn't feel it was right to not let you know about this because without it I would have no energy.
Do you have any suggestions on how I could make myself stop the binging?

I feel really freaking hungry on low fat, and I'm starting a carb-cycle next week that alternates between low carb high fat and low fat high carb, so I'm actually kinda dreading it, but I'll try to stick to low-gi carbs when I go low fat, so I'll keep you posted... you can check the first page of my gym log for updates if you like. I'll be posting my whole routine in there.

On ketogenic ratios, I just don't want to eat stuff that I shouldn't. But you do low-fat, and that's how you stay so vascular and lean, so I don't really know what to tell you.

I take ephedrine HCL with caffeine (yummy, delicious homemade stack!), and yes, it's nice for the energy pop isn't it? You'll be able to continue with ephedrine after you run out of ephedra - ephedrine is cleaner anyway. Easier to keep the dose straight because it's standardized, and it's legal.

I'm really not a binger, though, so I'm probably the last person you need to hear advise from. I'm the kind of person who can stop at a tablespoon of ice-cream. But I think the trick might be to eat a meal whenever you get the urge for something you're not supposed to eat. I find if I do that, I can literally have a mouthful of "forbidden stuff", and it's satisfying. But I'm sure you've heard all that before.

At any rate, you don't look like you need a LOT of help with this - you look leaner and more vascular than any off-contest female bodybuilder I've ever seen. If you can get away with the weekend benders and look like this, well, I'd say, done and done!

I think that is the biggest problem is that I can look like this (or a few pounds heavier) and still eat the way I do. The only reason that itis a problem is because I am sur stuffing your face with a bunch of junk can't be too healthy
I will definitly stay updated on your routine to see how it works for you. Are you planning on competing? You seem to know an awful lot about this stuff.
By the way, I am not always this lean and vascular. I will probably gain about 5 pound or so over the fall and winter. I have already gained a couple since the pictures!
I will post more as time goes by so you can see how look when I am not strictly dieting. Once Haloween hits it is pretty much over for me until after Easter,,,,,that is when i get serious again


Rode my bike for 1 jour and 5 minutes with an average speed of 15.5mph
Did Back and Tris similar to routine last weekend for back,

No, no comps in mind. Too much leg and butt fluff from being overweight for 20 years. I'm trying to strip the rest of it off, but it settles into your body as damage, in pockets, when you're fat for a long time. For some of us it's the lower body, for some it's the stomach, but it just clings. I'm just trying to figure out how to get the rest of the way there. I'm really not all that interested in the pursuit of health, though. If I could look the way you do and eat the way you do, I would.