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Sunday's lower body workout:
Sumo Leg Presses - 1x16, 2 plates, 1x14, 2 plates, 1x12, 2 plates, 1x20 widowmaker, 2 plates *
Leg Presses - 1x17, 4 plates, 1x15, 6 plates, 1x11, 8 plates, 1x9, 10 plates, 1x20 widowmaker, 6 plates
Good Mornings (super slow, a tad past parallel) - 65lbs, 1x9, 1x9, 1x7
I don't recall doing cardio after. We were celebrating my son's birthday and were on a tight schedule to get the day started! We went roller skating though for 2 hours - that has to count a little!
*I need to add a little weight, I finished without screaming.
Sumo Leg Presses - 1x16, 2 plates, 1x14, 2 plates, 1x12, 2 plates, 1x20 widowmaker, 2 plates *
Leg Presses - 1x17, 4 plates, 1x15, 6 plates, 1x11, 8 plates, 1x9, 10 plates, 1x20 widowmaker, 6 plates
Good Mornings (super slow, a tad past parallel) - 65lbs, 1x9, 1x9, 1x7
I don't recall doing cardio after. We were celebrating my son's birthday and were on a tight schedule to get the day started! We went roller skating though for 2 hours - that has to count a little!
*I need to add a little weight, I finished without screaming.
Upper body supersets
Rack Deads 1x16, 115lb, 1x15, 135lb, 1x13, 155lb, 1x8, 175lb
Rope Shoulder Raise (stand away from cable and pull rope through the legs as a front raise, then at shoulder height, stretch the rope out to the sides) 1x9, 30lb, 1x7, 30lbs, 1x5, 30lbs
Pendlay Row 1x16, 80lbs, 1x14, 90lbs, 1x12, 90lbs (these make me spin)
Shoulder Complex 1x14, 20lbs, 1x11, 20lbs, 1x7, 20lbs
Barbell Curl 1x20, 40lbs, 1x14, 40lbs, 1x7, 40lbs
Tricep Pull Down 1x20, 40lbs, 1x17, 40lbs, 1x12, 40lbs
20 minutes cardio - treadmill, incline 7 - 10, speed 3.6
I have a hard time eating as soon as I wake up but I made it happen today. Happy New Year!
Rack Deads 1x16, 115lb, 1x15, 135lb, 1x13, 155lb, 1x8, 175lb
Rope Shoulder Raise (stand away from cable and pull rope through the legs as a front raise, then at shoulder height, stretch the rope out to the sides) 1x9, 30lb, 1x7, 30lbs, 1x5, 30lbs
Pendlay Row 1x16, 80lbs, 1x14, 90lbs, 1x12, 90lbs (these make me spin)
Shoulder Complex 1x14, 20lbs, 1x11, 20lbs, 1x7, 20lbs
Barbell Curl 1x20, 40lbs, 1x14, 40lbs, 1x7, 40lbs
Tricep Pull Down 1x20, 40lbs, 1x17, 40lbs, 1x12, 40lbs
20 minutes cardio - treadmill, incline 7 - 10, speed 3.6
I have a hard time eating as soon as I wake up but I made it happen today. Happy New Year!
OneBreath
Elite Mentor
Oh there's nothing wrong with it, just different flavors per say
Ironwings works very hard for those abs. She would probably be even more ripped if i didn't suggest pizza so often lol
No need to cover for me onebreath ;-) I'm the pizza freak. It has been tradition on Friday's since I was a little one and until I absolutely can't handle it anymore I will continue. We do make it a habit to find places that use fresh ingredients. Never pizza hut, domino's, papa johns - never. But, you didn't hear me say that - I would never encourage anyone to eat pizza (except for onebreath).Oh there's nothing wrong with it, just different flavors per say
Ironwings works very hard for those abs. She would probably be even more ripped if i didn't suggest pizza so often lol
Yes in deed I would be ripped if I dieted. I have tons of lean muscle mass but 19% body fat is covering some of it! I work extremely hard in the gym and workouts are body maintenance to me. They are never, ever skipped. Ever. I am working now to get my bodyfat to 17% - I'd like to be in homeostasis there. I have good nutrition rules I play by and I know my macro's well. BUT, I'm not a believer in dieting. I do it from time to time but it is not sustainable for me. I prefer to lose bodyfat gradually, build muscle fast, and eat as I may.
Friday pizza is on! I was eating it in October when those pics were taken but I am well aware not many can do that. I'm due for another round of progress pics at the end of the month!
I've missed posting this week! January is always crazy. Here are my last three workouts and progress:
down to 128lbs - I'm noticing my arms/shoulders have suffered from my lack of attention to them in December - I've reworked my 2 upper body days to be a little different. I hope to incorporate more shoulders by the end of the month. Chest? Who knows.
Lower body, no supersets
Sumo Leg Press - 140lbs +sled - 1x14, 1x12, 1x10, widowmaker*
Leg Press - 4 workup sets 17x180lb, 15x270lb, 13x360lbs, 10x450lb, widowmaker with 450lb
Good Mornings - extremely slow (count of 6 down and up) - 65lbs, 2x10, 3x20 (count of 2 up and down)
*Still playing with my weight on these. I should not be able to do a widowmaker with the same weight I press 14 times. This week I will go to 160 for my work up reps and 140 for the widowmaker.
Upper body, supersets
Rack Deads - 1x15, 115lb, 1x15, 135lb, 1x13, 155lb, 1x13, 175lb, 1x8, 200lb
superset Cable Rope Front Raises with side extension - 25lbs, 1x12, 1x9, 1x7
Pendelay rows (I get a little glute work in here too) - 65lbs, 1x14, 1x14, 1x11, 1x8
superset Shoulder Complex - 20lbs, 4x10
BB Bicep Curls - 50lbs, 1x11, 1x11, 1x9
superset Cable Pressdown - 60lbs, 1x15, 1x15, 1x13
Incline Bicep Curls - 15lb db, 1x11, 1x10, 1x10
superset Rope Pressdown - 40lb, 1x15, 1x13, 1x11
Lower Body supersets
Leg Extensions (full extension on hammer strength and slow negative) - 30lbs, 4x10
superset Deadlift Step Ups - 25lb db, 4x10 each leg
Lying Leg Curls (force up on hammer strength, slow negative) - 30lbs, 3x15
superset Smith Squat (narrow, butt to calves) - 80lbs, 3x12
**45 minute cardio on non strength days with ab work, 15 - 20 min cardio after strength
*** Nutrition is as planned with the exception of this morning. I did not eat before legs and no protein shake before or after. Bad, bad.
__________________
down to 128lbs - I'm noticing my arms/shoulders have suffered from my lack of attention to them in December - I've reworked my 2 upper body days to be a little different. I hope to incorporate more shoulders by the end of the month. Chest? Who knows.
Lower body, no supersets
Sumo Leg Press - 140lbs +sled - 1x14, 1x12, 1x10, widowmaker*
Leg Press - 4 workup sets 17x180lb, 15x270lb, 13x360lbs, 10x450lb, widowmaker with 450lb
Good Mornings - extremely slow (count of 6 down and up) - 65lbs, 2x10, 3x20 (count of 2 up and down)
*Still playing with my weight on these. I should not be able to do a widowmaker with the same weight I press 14 times. This week I will go to 160 for my work up reps and 140 for the widowmaker.
Upper body, supersets
Rack Deads - 1x15, 115lb, 1x15, 135lb, 1x13, 155lb, 1x13, 175lb, 1x8, 200lb
superset Cable Rope Front Raises with side extension - 25lbs, 1x12, 1x9, 1x7
Pendelay rows (I get a little glute work in here too) - 65lbs, 1x14, 1x14, 1x11, 1x8
superset Shoulder Complex - 20lbs, 4x10
BB Bicep Curls - 50lbs, 1x11, 1x11, 1x9
superset Cable Pressdown - 60lbs, 1x15, 1x15, 1x13
Incline Bicep Curls - 15lb db, 1x11, 1x10, 1x10
superset Rope Pressdown - 40lb, 1x15, 1x13, 1x11
Lower Body supersets
Leg Extensions (full extension on hammer strength and slow negative) - 30lbs, 4x10
superset Deadlift Step Ups - 25lb db, 4x10 each leg
Lying Leg Curls (force up on hammer strength, slow negative) - 30lbs, 3x15
superset Smith Squat (narrow, butt to calves) - 80lbs, 3x12
**45 minute cardio on non strength days with ab work, 15 - 20 min cardio after strength
*** Nutrition is as planned with the exception of this morning. I did not eat before legs and no protein shake before or after. Bad, bad.
__________________
Only take them prior to workout. Gradually up your dose - probably won't ever need more than 3.
If you want something daily consider getting LipoStim.
