Training Progress Log

[SnipersGirl]

Ok here goes... I am getting ready to start my third week of weight training. Prior to that, I did high rep sets with little or no weight just to say I did it

Anyhow, tonight was Bi night... I'll just record the last set of each exercise. I always do my last set to failure...

Bb curls - 75lbs for 6 reps
Cross body db hammer curls - 30lbs for 10 reps
Cable reverse curls - 60lbs for 10 reps
Cable preacher curls - 50lbs for 8 reps

I'm not sure that I have any specific goals at this point... Other than to continue to progress...

Would love to hear any other ladies' routines!!

 

[jennifer778]

Ok here goes... I am getting ready to start my third week of weight training. Prior to that, I did high rep sets with little or no weight just to say I did it

Anyhow, tonight was Bi night... I'll just record the last set of each exercise. I always do my last set to failure...

Bb curls - 75lbs for 6 reps
Cross body db hammer curls - 30lbs for 10 reps
Cable reverse curls - 60lbs for 10 reps
Cable preacher curls - 50lbs for 8 reps

I'm not sure that I have any specific goals at this point... Other than to continue to progress...

Would love to hear any other ladies' routines!!

Snipes!!!!

Check you out girl!! I have to say I am impressed and completely motivated by your workout!! You're rocking it!! Great job!
I will start my new zed-given routine on Monday so I will start posting my routine on my thread then. Can't wait to get started!! Great job! Can't wait to follow your training logs!
Good job snipes!!

 

[SnipersGirl]

O that will be awesome! I can't wait to see what you got. lol! This could be a really great way to motivate each other! I'm ready to head back to the gym after reading your response!

Thanks!!!

 

[SnipersGirl]

So today was leg day... I woke up late, missed breakfast, and sat in the freezing cold while my 5 year old played flag football... Then walked into the gym to do legs...

Let me preface this by saying I don't do legs lol... I have always chosen to run and use that to justify not working out my legs, so I know my legs are my weakest body part... Here's to progression!!

Bb squats 115 for 10
Bb stiff legged dead lifts 135 for 10
Leg press 360 (not including sled weight) for 10
Seated calf raises 240 for 20

I think it's time for a nap!

 

[dmk777]

Hey there SG. Loving reading your log that's some great progress you got going on . Very well done Hun


Donna


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[jennifer778]

O that will be awesome! I can't wait to see what you got. lol! This could be a really great way to motivate each other! I'm ready to head back to the gym after reading your response!

Thanks!!!

Ha!! I can tell that you've got more than I've got!! Lol. I'll be gaining soon tho!
You are doing awesome! I'm loving reading your and Donna's training logs. Great motivation. B2k said it best in that I definitely do not want you ladies asking why I haven't posted some workouts so I've definitely got some major motivation!! Keep posting! Can't wait to see all of our progress!
Awesome job snipes!

 

[SnipersGirl]

Thanks ladies! I actually found myself pushing harder during my workout so that I have better stats to post on here!

It's so cool to have people with the same interests and that are so supportive! I can't wait to watch everyone's progress!

 

[zedhed]

Ok here goes... I am getting ready to start my third week of weight training. Prior to that, I did high rep sets with little or no weight just to say I did it
Ok sniper how about we set you some goals?
Think about it over the weekend and find a pic of a babe that you want the body of,
or
Pick a bf% and weight that you wanna hit in say 6 months,
or
Pick weights and lifts that you wanna hit in 6-8 months.


Anyhow, tonight was Bi night... I'll just record the last set of each exercise. I always do my last set to failure...



Cable reverse curls - 60lbs for 10 reps
Cable preacher curls - 50lbs for 8 reps
Hey sniper would like to really see you consider this
Chin Ups 4x6
Bb curls 4x6
Reverse grip Bent over BBL rows 3x8 (palms face away from you)
This is concentrating more on compound lifts. You will find quickly that you will be using more weight and that = bigger muscles/ more strength.
You have some dam decent strong arms gurl!

I'm not sure that I have any specific goals at this point... Other than to continue to progress...
Ok sniper how about we set you some goals?
Think about it over the weekend and find a pic of a babe that you want the body of,
or
Pick a bf% and weight that you wanna hit in say 6 months,
or
Pick weights and lifts that you wanna hit in 6-8 months

Would love to hear any other ladies' routines!!

You have some dam decent strong arms gurl!

 

[zedhed]

So today was leg day... I woke up late, missed breakfast, and sat in the freezing cold while my 5 year old played flag football... Then walked into the gym to do legs...

Let me preface this by saying I don't do legs lol... I have always chosen to run and use that to justify not working out my legs, so I know my legs are my weakest body part... Here's to progression!!

Bb squats 115 for 10 3x10 work sets.

Leg press 360 (not including sled weight) for 10 3x20 work sets. You do these with no stop or pose at the top or at the bottom. One smooth fluid motion for all 20 reps.
Bb stiff legged dead lifts 135 for 10 You dont need these but if you wanna do them then fine for now.

Seated calf raises 240 for 20 Nice!

I think it's time for a nap!

Sniper note that I switched your routing around a little bit. You will feel the difference believe me.
But now you are training legs!! On your leg press do the sets narrow feet spacing, medium and wide. Also place your feet so that your shins are parallel to the rails/slides or floor. If you dont get this then ask me.

 

[SnipersGirl]

Thanks zed! I'll see if I can hang!

Here are some starting pics...

Again, I'm not 100% sure what my goal is... I just want to make progress...

Thanks for all the support!

 

[zedhed]

Hey gurl, looking good and lean on your upper bod anyway. Put up some from the waist down pics too plz. You deff lookin good!

 

[SnipersGirl]

Thanks Zed!

Today was tri day...

Ez curl skullcrushers 65lbs for 10
Standing db tri extensions 55lbs for 10
Diamond push ups (4 sets to failure) 13 on last set
Cable pushdowns 70lbs for 12

I love the pump I get from doing tris! I am limited in what I can do and how much I can lift when doing tris because a lot of exercises hurt my shoulders.. Hopefully the more I condition my body the better that will get!

Back day tomorrow!!

 

[jennifer778]

Thanks zed! I'll see if I can hang!

Here are some starting pics...

Again, I'm not 100% sure what my goal is... I just want to make progress...

Thanks for all the support!

Ok...I just have to say that I am blown away! Your arms look amazing! For someone who doesn't really have any goals and loves sweets and carbs, you look like a frickin action figure!! I am so impressed!! Wow, I will be posting starting pics up tonight or tomorrow and I am simply embarrassed!! I have been doing high reps/low weight for the past year and my little arms look like it! You look great!! You taking any supplements? How'd you get those killer arms?

Wow. Snipes, I'm impressed. You are definitely now my new inspiration!!

 

[SnipersGirl]

Lol Jen ur hilarious (and sweet)! You know, a girl came up to me in the gym about 3 weeks ago and asked me if I competed... Even though a lot of people had asked me the same question, she was the only one who actually did herself. I looked her up on Facebook, and couldn't believe what I saw! Then I saw another girl I used to hang out with, and now she competes too! It was just what I needed to get serious... Now I will never ever have the self confidence to actually compete, but I would love to see how far I can push my body and just how good I could look if I had some motivation.

I am really lucky genetically, but have a lot of work to do! I don't take any supplements, but that's only because I could never remember often enough for them to be beneficial. I will probably start taking my multivitamin again, but mostly to fight off sickness going in to the winter months.

Anyhow, I was embarrassed to put my pics up as well, but I figured, hey how else am I going to get honest feedback?!?!

We can only go up from here right?

Thanks again for your compliments, and I am really looking forward to watching your progress as well!

 

[zedhed]

Gurl you have nuthin to be embarassed about!

 

[zedhed]

Thanks Zed!

Today was tri day...

Ez curl skullcrushers 65lbs for 10
Standing db tri extensions 55lbs for 10
Diamond push ups (4 sets to failure) 13 on last set Replace this with dips. Body str8 up and down, head tilted back just a little bit. Your ready for em!
Cable pushdowns 70lbs for 12

I love the pump I get from doing tris! I am limited in what I can do and how much I can lift when doing tris because a lot of exercises hurt my shoulders.. Hopefully the more I condition my body the better that will get!

Back day tomorrow!!

Looking forward to seeing your workout chika!

 

[jennifer778]

Gurl you have nuthin to be embarassed about!

That's what im saying...she has nothing to be embarrassed about!! I'm embarrassed now to post mine!!

 

[dmk777]

Thanks zed! I'll see if I can hang!

Here are some starting pics...

Again, I'm not 100% sure what my goal is... I just want to make progress...

Thanks for all the support!

Jesus girl them arms are dam sexy! There looking great.
And embarrassed huni you should be proud honestly you shocked me there great I'm loving them.

Sent from my iPhone

 

[dmk777]

Thanks Zed!

Today was tri day...

Ez curl skullcrushers 65lbs for 10
Standing db tri extensions 55lbs for 10
Diamond push ups (4 sets to failure) 13 on last set
Cable pushdowns 70lbs for 12

I love the pump I get from doing tris! I am limited in what I can do and how much I can lift when doing tris because a lot of exercises hurt my shoulders.. Hopefully the more I condition my body the better that will get!

Back day tomorrow!!

Totally agree I love tri day too feels amazing , I had a year out with a shoulder injury and the bigger and more fit I go the better it got. Don't bother me none now ....


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[SnipersGirl]

This is just crazy! I honestly thought I would be laughed outta the forum after posting my pics! The whole reason I joined was for motivation and inspiration... My husband always says that I look amazing, but he can't help it, he's blinded by love!!

It's just surreal seeing all the positive feedback! You guys are amazing, thank you!

 

[jennifer778]

This is just crazy! I honestly thought I would be laughed outta the forum after posting my pics! The whole reason I joined was for motivation and inspiration... My husband always says that I look amazing, but he can't help it, he's blinded by love!!

It's just surreal seeing all the positive feedback! You guys are amazing, thank you!

Your husband is blinded by love and big sexy muscles!! . No I will probably be laughed out of the forums when I post my pics. You ladies have it going on. My arms look like 5th grade boy arms compared to yalls!! I'm embarrassed! Oh well. I'm definitely using the embarrassment as motivation. That's why I joined..I knew after a year of working that I needed to go harder and stronger! Now I know that I really do and that there is so much potential for my body out there!! Y'all just try to be nice and kind tomorrow when I post my pics.

 

[dmk777]

Your husband is blinded by love and big sexy muscles!! . No I will probably be laughed out of the forums when I post my pics. You ladies have it going on. My arms look like 5th grade boy arms compared to yalls!! I'm embarrassed! Oh well. I'm definitely using the embarrassment as motivation. That's why I joined..I knew after a year of working that I needed to go harder and stronger! Now I know that I really do and that there is so much potential for my body out there!! Y'all just try to be nice and kind tomorrow when I post my pics.

Yeah well said Jen lmfao.. I'm not surprised he's blinded I would be with them big guns standing in front of me !
And Jen I only wish I started here when I first started out then you could of seen my before pics! To see the change from 8.1/2 stone with now working out to 101/2 stone is solid body is enough to encourage anyone my before pics would shock anyone too so honestly you don't have a thing to worry bout just put on the pics and in a few month it will be the best dealing in the world to look back and saw Wow ! Look at all my hard work. I honestly have never heard someone so determined to do something I have no doubt in my mind that we will all be amazed at what you achieve sista!!


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[jennifer778]

Yeah well said Jen lmfao.. I'm not surprised he's blinded I would be with them big guns standing in front of me !
And Jen I only wish I started here when I first started out then you could of seen my before pics! To see the change from 8.1/2 stone with now working out to 101/2 stone is solid body is enough to encourage anyone my before pics would shock anyone too so honestly you don't have a thing to worry bout just put on the pics and in a few month it will be the best dealing in the world to look back and saw Wow ! Look at all my hard work. I honestly have never heard someone so determined to do something I have no doubt in my mind that we will all be amazed at what you achieve sista!!


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Thanks so much, Donna!! You have absolutely been the best to me and one of the sweetest people I have ever met!! Pleasure to know you!! I can say that I'm a determined girl!! . Thanks that means a lot. More than you know.

 

[dmk777]

Aw thank you huni t.hat's so sweet and right back at ya! I'm so pleased you came on here it's a pleasure working with you and your very welcome I mean every word.

 

[zedhed]

No embarrasment allowed here ladies. We are all here cuz we wanna improve what and who we are. Everybody has to start somewhere, no embarrasment and no apologies!

 

[SnipersGirl]

Let me start by saying that tonight was a great workout, and I owe it in part to all of the wonderful, positive feedback you have all given me!

Tonight was back night... One of my favorite body parts to work out, and my very favorite part on my body!!!

Let me start by saying that I have had back problems since I was a teenager, so there are some exercises that I just can't do...

Just a reminder, I am posting the stats from the last set of each exercise...

T-bar rows 135lbs for 7 reps
Iso lateral hammer strength 140lbs for7 reps
Back extension 80lbs for 10 reps
Low row (cable) 80lbs for 10 reps

 

[dmk777]

Let me start by saying that tonight was a great workout, and I owe it in part to all of the wonderful, positive feedback you have all given me!

Tonight was back night... One of my favorite body parts to work out, and my very favorite part on my body!!!

Let me start by saying that I have had back problems since I was a teenager, so there are some exercises that I just can't do...

Just a reminder, I am posting the stats from the last set of each exercise...

T-bar rows 135lbs for 7 reps
Iso lateral hammer strength 140lbs for7 reps
Back extension 80lbs for 10 reps
Low row (cable) 80lbs for 10 reps

Wow Sg you got some great weigh going on there !
Be very carefull with your back if you've had trouble in the past it's prob best to take longer warming up to prevent unjury.
Past experience myself your back is the worst ever place to injure as it affects your whole body so puts training to a standstill ..

Your doing great hun


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[jennifer778]

Let me start by saying that tonight was a great workout, and I owe it in part to all of the wonderful, positive feedback you have all given me!

Tonight was back night... One of my favorite body parts to work out, and my very favorite part on my body!!!

Let me start by saying that I have had back problems since I was a teenager, so there are some exercises that I just can't do...

Just a reminder, I am posting the stats from the last set of each exercise...

T-bar rows 135lbs for 7 reps
Iso lateral hammer strength 140lbs for7 reps
Back extension 80lbs for 10 reps
Low row (cable) 80lbs for 10 reps

Look at your go. I think instead of SG for snipers girl it should be SG for sexy girl or super girl (super woman's sidekick maybe?). . You're rocking it. So glad that you joined. You are one of my new heroes.
Donna is too!!

 

[zedhed]

Dam chika you a strong un! Very nice numbers there!!

 

[SnipersGirl]

Jen and Donna... I smile every time I read your responses! Thanks for being so wonderful and supportive!

I found out that my hubby might be home for Christmas!!!! This gives me about 9 weeks to push it hard and give him something to make him think twice about leaving again!!

Tonight was shoulder night!!!

Standing behind the neck bb press 105 for 10

Bb upright rows 95lbs for 10

Db lat raises 30lbs for 9

Pec deck 100lbs for 9

I gotta say, I feel like I worked hard tonight!!

 

[dmk777]

Jen and Donna... I smile every time I read your responses! Thanks for being so wonderful and supportive!

I found out that my hubby might be home for Christmas!!!! This gives me about 9 weeks to push it hard and give him something to make him think twice about leaving again!!

Tonight was shoulder night!!!

Standing behind the neck bb press 105 for 10

Bb upright rows 95lbs for 10

Db lat raises 30lbs for 9

Pec deck 100lbs for 9

I gotta say, I feel like I worked hard tonight!!

Same goes snipers when I read your posts it's amazing all the positive strong ladies haha ..
That's great news huni bout your husband I think what them guys do is amazing there nothing less than hero's...

Tremendous weights there chic great stuff!

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[jennifer778]

Jen and Donna... I smile every time I read your responses! Thanks for being so wonderful and supportive!

I found out that my hubby might be home for Christmas!!!! This gives me about 9 weeks to push it hard and give him something to make him think twice about leaving again!!

Tonight was shoulder night!!!

Standing behind the neck bb press 105 for 10

Bb upright rows 95lbs for 10

Db lat raises 30lbs for 9

Pec deck 100lbs for 9

I gotta say, I feel like I worked hard tonight!!

Hey that's wonderful news!! Youve already got it goin on so I can only imagine what 9 weeks of hard pushing will do!! Your hubby might just go AWOL when he sees you!! Ha!
Donna is right...thank your husband for us for his hard work and thanks to you for being supportive of him! Very hard and courageous work they are doing and they truly are nothing but heroes. Tell him (and you and your family) thank you.

Also you too have been so helpful and motivating. I'm loving our little EF family we have here!! You and D are my motivators..always make me smile as well and so very supportive!!

Ok so you are one strong woman. I've gotta hand it to you. You're doing great. I'd walk around in a bikini year round if I were you..hey you might want to take Zed's challenge!! . Lol.

 

[SnipersGirl]

Lol Donna and Jen, you ladies are really making this easier to do! I normally have zero motivation to progress... I have the motivation of the most handsomest man on the planet as a husband to stay in shape, but now you guys are helping me take it to the next level, so thank you much!!

I get so excited to read your workouts and see your progress! You are both amazing!!

 

[zedhed]

Jen and Donna... I smile every time I read your responses! Thanks for being so wonderful and supportive!

I found out that my hubby might be home for Christmas!!!! This gives me about 9 weeks to push it hard and give him something to make him think twice about leaving again!!
Good for you gurl!

Tonight was shoulder night!!!

Standing behind the neck bb press 105 for 10 Would like to ask you how come behind the neck. Am asking cuz these are generally felt to cause tater cuff injuries.

Bb upright rows 95lbs for 10

Db lat raises 30lbs for 9
Very nice on both of these sista! No higher then shoulders tho.

Pec deck 100lbs for 9 What do you on this for shoulders? Remember I work out at home with bbls and dbls so dont really know that much about a PecDeck machine.

I gotta say, I feel like I worked hard tonight!!

Your numbers show it sista, Good For You!!

 

[jennifer778]

Lol Donna and Jen, you ladies are really making this easier to do! I normally have zero motivation to progress... I have the motivation of the most handsomest man on the planet as a husband to stay in shape, but now you guys are helping me take it to the next level, so thank you much!!

I get so excited to read your workouts and see your progress! You are both amazing!!

Hey snipes! Just checking on ya. How's the big girl workouts going for ya? I say big girl because you're rocking it. Hope you are doing well. Just wanted to say hey and let you know I was thinking about ya.

 

[dmk777]

Hey snipes! Just checking on ya. How's the big girl workouts going for ya? I say big girl because you're rocking it. Hope you are doing well. Just wanted to say hey and let you know I was thinking about ya.

I'll second that Sg ... Hope alls going well ....


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[SnipersGirl]

Actually... I'm cranky! My workout was awful last night because some high school coach was leading about a half dozen kids through some ridiculous workout that took up exactly every inch of space I was attempting to occupy!

It was my hubby's birthday yesterday and we didn't even get to talk because his net was out all day.

I won't be able to make it tithe gym tonight because I have an appointment after work. I just scarfed down a cheeseburger and fries like it was trying to escape!!!

Lol guess I'm having a girl moment!


Thanks for checking in!! Hope you ladies are having better times than me

 

[zedhed]

LOL gurl moment.
Your entitiled due to not being able to talk to your guy.
But take that to the gym with you next time and kill that shit sista!

 

[jennifer778]

Actually... I'm cranky! My workout was awful last night because some high school coach was leading about a half dozen kids through some ridiculous workout that took up exactly every inch of space I was attempting to occupy!

It was my hubby's birthday yesterday and we didn't even get to talk because his net was out all day.

I won't be able to make it tithe gym tonight because I have an appointment after work. I just scarfed down a cheeseburger and fries like it was trying to escape!!!

Lol guess I'm having a girl moment!


Thanks for checking in!! Hope you ladies are having better times than me

Aw snipes..Sorry to hear that you are having some cranky times! I completely understand and feel for ya! I've been sad the last couple of days myself seeing that January is getting closer and I'm going to have to move for 1 year. Like zed said take it to the gym. I know it's rough though and I know when things are rough sometimes it seems like everyone else in the world has it easy And is happy except for you. It's an awful feeling. Your EF family is here for you. Vent to us and let us help carry you through it! I know that's what I'll be doing come January!! Ha. Keep your chin up. We r hear if you need us.

 

[SnipersGirl]

Ok I'm back! who knew hubby deficiency would make me so cranky?!?!?

Hope everyone is doing well!

Tonight was leg night. I was pretty worn down going in, but I feel like I gave it my all...

Wide stance squats 125lbs for 6

Leg press 360lbs for 10

HS Iso kneeling leg curl 40lbs for 10 (80lbs total)

Calf raise 300lbs for 20

That's about it... I fell off the wagon big time on my diet the past few days... It's hard to eat healthy when you're cranky

 

[dmk777]

Ok I'm back! who knew hubby deficiency would make me so cranky?!?!?

Hope everyone is doing well!

Tonight was leg night. I was pretty worn down going in, but I feel like I gave it my all...

Wide stance squats 125lbs for 6

Leg press 360lbs for 10

HS Iso kneeling leg curl 40lbs for 10 (80lbs total)

Calf raise 300lbs for 20

That's about it... I fell off the wagon big time on my diet the past few days... It's hard to eat healthy when you're cranky

Well done lass you kicked ass glad your feeling betta chic!!


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[SnipersGirl]

Aww thanks D!

Today was tri day... My lower back is really bothering me, but I tried not to let it affect my workout...

Close grip bench 125lbs for 10
Standing tri extension 60lbs for 9
Dips (real live, unassisted dips!!!! I have never ever done them before today so I am so excited lol) 4 sets of 8-9
Underhand cable pulldowns 60lbs for 10

As you can see in the pic, it might be a good idea to cut out the junk food, but I'm really counting on those muscles to burn all the fat up!!! Lol

 

[jennifer778]

Aww thanks D!

Today was tri day... My lower back is really bothering me, but I tried not to let it affect my workout...

Close grip bench 125lbs for 10
Standing tri extension 60lbs for 9
Dips (real live, unassisted dips!!!! I have never ever done them before today so I am so excited lol) 4 sets of 8-9
Underhand cable pulldowns 60lbs for 10

As you can see in the pic, it might be a good idea to cut out the junk food, but I'm really counting on those muscles to burn all the fat up!!! Lol

Ooooohhhh.....real live dips!! I'm
Jealous!!! Im having to do negatives so you're doing great!! So proud of you!! You
Look great!! You and D are my inspiration and motivation.
Looking good girl!

 

[dmk777]

Aww thanks D!

Today was tri day... My lower back is really bothering me, but I tried not to let it affect my workout...

Close grip bench 125lbs for 10
Standing tri extension 60lbs for 9
Dips (real live, unassisted dips!!!! I have never ever done them before today so I am so excited lol) 4 sets of 8-9
Underhand cable pulldowns 60lbs for 10

As you can see in the pic, it might be a good idea to cut out the junk food, but I'm really counting on those muscles to burn all the fat up!!! Lol

Hey Snipers ! That's really impressive you've gained good weights over the weeks and routine is much better, however I'm getting worried about your back I would maybe take some advice from a doc just to be on the safe side all this extra strain could make matters worse and I would hate that to happen, maybe a couple weeks light work until you get advice might be needed. I once had a shoulder injury and me been me carried on untill it eventually gave way I had to take a whole year off even physio to fix it I was gutted infancy depressed that I nearly had to start again.

Donna



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[zedhed]

Hmmm...IDK what your talking about cutting out the junk. I think you be looking pretty dam hawt in that pic sista! Sexy arm and shoulder, flat sexy tummy and nice round butt. All the goods are there.... whats not to like?

 

[dmk777]

Hmmm...IDK what your talking about cutting out the junk. I think you be looking pretty dam hawt in that pic sista! Sexy arm and shoulder, flat sexy tummy and nice round butt. All the goods are there.... whats not to like?

Couldn't of put that better myself Zed!
girl if your lucky nuff to look like that while eating what you want dam good on ya I wish I was like that ....


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[SnipersGirl]

You guys are silly! I have a long way to go!!

Today was chest day... I do it about once a month just to keep my chest muscles strong enough to support other muscle groups...

Flat bench 135lbs for 8
Hammer strength iso lateral chest press 70lbs (140lbs total) for 10
Pec deck 115lbs for 10
4 sets of push ups to failure

I love the feeling of a pumped chest... Lol makes me feel tough

 

[dmk777]

You guys are silly! I have a long way to go!!

Today was chest day... I do it about once a month just to keep my chest muscles strong enough to support other muscle groups...

Flat bench 135lbs for 8
Hammer strength iso lateral chest press 70lbs (140lbs total) for 10
Pec deck 115lbs for 10
4 sets of push ups to failure

I love the feeling of a pumped chest... Lol makes me feel tough

Yeah me too but shoulder day was my fave I used to hammer them lol I felt like a tank walking out the gym hahaha


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[zedhed]

Both workouts nice work snipers!
And congrats on the dipz too!!
Keep killlin that shit gurl.

 

[SnipersGirl]

Thanks! I sure am trying!

 

[SnipersGirl]

Back night!

Tbar row 135lbs for 9
Iso lat row 70lbs for 8 (140 total)
Cable low row 80lbs for 10
Bb good mornings 105lbs for 10

When I left the gym, I felt like one of those guys who walks around like he's carrying two suitcases!! My lats felt so swollen! Lol it was great!

Did a good job on the diet today. My ex mother in law made me some homemade chicken alfredo, so I wasn't perfect, but man o man was it worth it!!!

 

[dmk777]

Back night!

Tbar row 135lbs for 9
Iso lat row 70lbs for 8 (140 total)
Cable low row 80lbs for 10
Bb good mornings 105lbs for 10

When I left the gym, I felt like one of those guys who walks around like he's carrying two suitcases!! My lats felt so swollen! Lol it was great!

Did a good job on the diet today. My ex mother in law made me some homemade chicken alfredo, so I wasn't perfect, but man o man was it worth it!!!

Excellent workout snipers! Well done!
Your back feeling better now chic that's great , ex mother Looking out for you that's great lass lol!!


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[zedhed]

Nah sista your not trying, your doing!

 

[SnipersGirl]

D... I have had back problems for years... The only option is spinal fusion but no way am I taking a risk like that being so young! So I just deal the best I can. I have good days and bad days...

Tonight was shoulder night... My workout was cut short cuz my hubby had some time earlier than normal for us to talk!! NOTHING can keep me from running when he's calling

Standing db shoulder press 45s for 10
Cable upright rows 120lbs for 10
Db lat raises 30s for 10

Then off to chat with the love of my life!!!

Hope everyone is doing well tonight!!

 

[SnipersGirl]

Well, here they are... I look pale and I've decided that my body looks very odd when I chop it into separate pieces! Guess it's a good thing I'm all in one piece in real life!! Lol.

 

[dmk777]

Well, here they are... I look pale and I've decided that my body looks very odd when I chop it into separate pieces! Guess it's a good thing I'm all in one piece in real life!! Lol.

Wow Sg great definition there ! And great workout too, how sweet you must really be missing your husband I don't know how I'd deal with not having my better half around ....


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[jennifer778]

Well, here they are... I look pale and I've decided that my body looks very odd when I chop it into separate pieces! Guess it's a good thing I'm all in one piece in real life!! Lol.

Hey snipes!! Is this you in this picture!!??

 

[jennifer778]

Wow Sg great definition there ! And great workout too, how sweet you must really be missing your husband I don't know how I'd deal with not having my better half around ....


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Aww...that is sweet!! Nothing should keep you from talking to him!! When will he be home for
Good do y'all know!? Great job on the working out.

 

[SnipersGirl]

D, thanks for the compliment! I'm trying to make him proud, so I'm working really hard! He is the love of my life, and deserves my very best!

Jen, hey! Ya, that's me. Well part of me at least lol. He may be home for good in December, but on a more realistic note... I would guess maybe another year it two

 

[dmk777]

Hey Snipers no problem at all. Glad your back just been saying to Jen yesterday was quiet missed you all !


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[zedhed]

Nice traps gurl. I still say your lean!

 

[SnipersGirl]

Lol thanks! Still workin at it! Leg day tomorrow, so I'm really excited!

 

[donnamarie]

bicep

hammers 2 sets
25 lb x 21 reps
25 lb x 14 reps

dumbell curls 2 sets
25 lb x18 reps
25 lb x 14 reps

ez curl bar on seated bench 4 sets

10 lb plate on each side
2 sets in
2 sets out

 

[jennifer778]

Lol thanks! Still workin at it! Leg day tomorrow, so I'm really excited!

Yo snipes!!! Just wanted to say hey and check on you. Hope all is well. Hubby still coming home for Christmas?

 

[SnipersGirl]

Hey Jen... No, turns out he won't be home until June at the earliest... Hope things are going well with you...

 

[jennifer778]

Hey Jen... No, turns out he won't be home until June at the earliest... Hope things are going well with you...

Aw snipes! I'm so sorry! That sucks I know. Any idea if he will be home permanently in June? Keeping my fingers crossed for y'all. I am probably wrong but I feel like I'm picking up some down times. Hope everything is ok. Your EF family is here if you need us!

 

[SnipersGirl]

Jen... We never know when anything will happen, so I have just learned never to get my hopes up... Makes it a little easier that way...

On a funnier note... As embarrassing as it is, I finally got my squat up to my bench! I was stoked! I've been sick in bed since Friday, but I got outta bed yesterday and hit the gym for day one of 5 sets of 5. Lol I get bored easily! Hope things are goin well with you!

 

[SnipersGirl]

Just curled 85lbs (bb) like it was my job lol... Lay raises with 35s yesterday, and 90lb low rows the day before... Maybe being sick agrees with me!! Or maybe I'm just surrounded by really weak people hahaha

 

[dmk777]

Just curled 85lbs (bb) like it was my job lol... Lay raises with 35s yesterday, and 90lb low rows the day before... Maybe being sick agrees with me!! Or maybe I'm just surrounded by really weak people hahaha

Wow girl look at you go ! Y know it's funny you should mention this last week I was ill full of cold and throat and chest problem. I pushed myself to do my cardio and in the first 5 mins I felt like giving up however after that i burned off more cals and done nearly an extra mile on the same time as when I wasn't ill lol very strange!
Anyway back to your workout great job snipers!!


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[jennifer778]

Just curled 85lbs (bb) like it was my job lol... Lay raises with 35s yesterday, and 90lb low rows the day before... Maybe being sick agrees with me!! Or maybe I'm just surrounded by really weak people hahaha

Like it was your job...LOL!! You never fail to impress!! Great job. You kill it!! Hope you feel better

 

[Jen10]

im sooo jealous of your lat raise weight! im still at 15s. Nice work!! Being sick is doing weird things to my workouts too.

 

[caligirl85]

Just curled 85lbs (bb) like it was my job lol... Lay raises with 35s yesterday, and 90lb low rows the day before... Maybe being sick agrees with me!! Or maybe I'm just surrounded by really weak people hahaha

Awesome numbers girl!!

 

[SnipersGirl]

Aww thanks! Sometimes I am surprised by how much weight I put up, and then other times I wonder if it was all a dream (like when I do legs). Haha

 

[jennifer778]

Aww thanks! Sometimes I am surprised by how much weight I put up, and then other times I wonder if it was all a dream (like when I do legs). Haha

Great job snipes!! Always impressive!! My goal is to put up weight like you and D!! I'll get there (eventually)..in the meantime, keep killing it!! Hope you're feeling better!!

 

[SnipersGirl]

Thanks Jen! I am feeling better just can't kick the sides (cough n sniffles)... Last night I got up 125 on incline close grip and tonight got up 145 on incline bench... I think that's a lot for me lol but I've been bad about keeping track of my weights. I think you are doing great!!! Cant wait to see some progress pics!!!

 

[SnipersGirl]

Still can't kick this cold but haven't had the heart to miss the gym.. Was supposed to fly to Dubai and see my hubby for a couple days while he is transitioning from Iraq to Afghanistan, but things just didn't work out... So now I'm tryin to take out my disappointment on the weights

Bb shoulder press 135lbs for 5
Bb upright rows 125lbs for 5
Db lat raises 35s for 5
Pec dec 100lbs for 5

Time for a nap! Hope everyone is having a good weekend!!!

 

[dmk777]

Still can't kick this cold but haven't had the heart to miss the gym.. Was supposed to fly to Dubai and see my hubby for a couple days while he is transitioning from Iraq to Afghanistan, but things just didn't work out... So now I'm tryin to take out my disappointment on the weights

Bb shoulder press 135lbs for 5
Bb upright rows 125lbs for 5
Db lat raises 35s for 5
Pec dec 100lbs for 5

Time for a nap! Hope everyone is having a good weekend!!!

Hey Snipers so sorry to hear you didn't make it to see your husband hope your feeling better soon. And well done for "taking it to the gym" as Zed would say lol.




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[SnipersGirl]

Thanks D! Just finished bis...

Bb curl 85lbs for 3 on my fifth set (I'm doin 5 sets of 5 now)

Reverse bb curl 65lbs for 5

Db hammer curls 35lbs for 5

Cable preacher curl 50 lbs for 5

Had oatmeal pancakes for breakfast, and even ran a half mile... It was pretty ugly...im so congested I could hardly breathe lol

You ladies are really giving me something to work for! I'm pretty impressed... Guess its time to step it up!

 

[Jen10]

My biceps are hurting just looking at your weights! Great job for being sickly too!

 

[SnipersGirl]

Lol thanks Jen... It was funny cuz when I was done... Some guy went over and could barely lift 75lbs... The best is when my hubby is home... People just stand around and stare! And not just cuz he's the hawttest guy on the planet (cuz he's really strong lol) hehe

 

[dmk777]

Thanks D! Just finished bis...

Bb curl 85lbs for 3 on my fifth set (I'm doin 5 sets of 5 now)

Reverse bb curl 65lbs for 5

Db hammer curls 35lbs for 5

Cable preacher curl 50 lbs for 5

Had oatmeal pancakes for breakfast, and even ran a half mile... It was pretty ugly...im so congested I could hardly breathe lol

You ladies are really giving me something to work for! I'm pretty impressed... Guess its time to step it up!

Tremendous workout no wonder you have huge guns! Lol.
Is oatmeal what we call porridge oats?


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[SnipersGirl]

Hmmm well I don't know. Lol. I used raw whole oats if that helps? Man I need to travel some... We both speak the same language and somehow I still need a translator lol.

 

[Jen10]

So true snipes! I have to reread everything d writes just to make sure I understand it. I've never left fl so I def know what you mean about needing some traveling!!....I love watching guys follow behind you on an exercise and not even come close to your weight! It's great! I did that yesterday on the leg press...until my bf got there and crushed my weight! You're hubby sounds like a great one! Hope you get to see him soon!

 

[SnipersGirl]

Lol Jen...me too!!! I actually grew up in fl... Small world

 

[Jen10]

I love it here but it'd be nice to get away for a bit though. Lived in the same city my whole life. :/

 

[dmk777]

Hmmm well I don't know. Lol. I used raw whole oats if that helps? Man I need to travel some... We both speak the same language and somehow I still need a translator lol.

Lol that's true I'm so intrigued how things are at the other end of the world it's amazing how different things are ! Just a simple thing like using fit day was American orientated so it never recognised any of my food names lmao, whenever me and my girl visit London we treat our self to some imported goodies from An American store lol jolly ranches and baby Ruth bars are my fav choice lol.


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[dmk777]

If you guys get a chance if you look online for Durham lumiere They lit up the place I live with amazing lights and lanterns from all over the world it happens once a year it's amazing people travel from all over to see it,
Yesterday was the last day I worked doing security over four days for it you might spot me on one or two videos on there lol I was on the news haha, I love were I live it's amazing.


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[Jen10]

Will definitely look that up! I love checking out Christmas lights in other places...were great at palm tree lighting and santas in flowered shirts on dolphins. It's a sight!

 

[SnipersGirl]

Lol this forum is about as much culture as I get these days!!!

Just finished a very strange leg workout... My weights are all over the place lol...

Squats 135x5
Leg press 450x5
Hip thrusts 225x5
Calf raises 200x15

Weird right??? I feel like a beast tho lol

 

[Jen10]

What are hip thrusts? Never seen that.....your weights are crazy! 450 on leg press but only 135 squats?! Figured your leg press would be low too.

 

[SnipersGirl]

It seems as though no one in my gym has ever seen them either... one guy asked me if I was working 'stomach' WOW lol...

Barbell Hip Thrust - YouTube

Hope that link works...

Ya, I'm a runner, and have NEVER done legs prior to the last couple months, and never lifted more than the bar until about a month ago... baby steps

 

[dmk777]

It seems as though no one in my gym has ever seen them either... one guy asked me if I was working 'stomach' WOW lol...

Barbell Hip Thrust - YouTube

Hope that link works...

Ya, I'm a runner, and have NEVER done legs prior to the last couple months, and never lifted more than the bar until about a month ago... baby steps

Hey Ladies!! Yeah I never really worked my legs hard as my legs are big built any way so I was scared too case they got much bigger. I'm glad I started now tho as they needed it my definitions is great now and getting stronger slowly but surely.
I never heard of this hip thrust thing it sounds like some sort of x rated thing lmao. I will check it out.


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[dmk777]

Ps still smashing them work outs girl!! Well done


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[Jen10]

Your stomach?! Lol....guess he was unaware that your stomach is an internal organ and gets worked out every 2.5-3 hrs not at the gym!

Oh yeah! I've done those! Someone called it a weighted bridge. Those burn!!

Babysteps are good! I pulled my hamstrings and glute last month when I disregarded the babysteps method and threw on twice my normal weight for something. Man did I pay for that!

 

[jennifer778]

It seems as though no one in my gym has ever seen them either... one guy asked me if I was working 'stomach' WOW lol...

Barbell Hip Thrust - YouTube

Hope that link works...

Ya, I'm a runner, and have NEVER done legs prior to the last couple months, and never lifted more than the bar until about a month ago... baby steps

Hey snipes! Great workout!! Awesome
Numbers!! So what kind of running do you do (long distance or racing, etc.). I love to run. Was working on my 5k times before I started trying to build some muscle mass and not be the cardio queen. Great job!!

 

[SnipersGirl]

Jen... I just like to run... My body doesn't always agree though! Lol. I've only stopped now because I don't have enough time to lift and run. I have run a few 5ks and 10k. Was training for a marathon about three years ago, then got hurt... After that I was training for OCS, so it was more about speed. I'm not all that fast though. Lol.

 

[Jen10]

Hey Ladies!! Yeah I never really worked my legs hard as my legs are big built any way so I was scared too case they got much bigger. I'm glad I started now tho as they needed it my definitions is great now and getting stronger slowly but surely.
I never heard of this hip thrust thing it sounds like some sort of x rated thing lmao. I will check it out.

it feels very xrated when youre doing them too!! dont know how you get 220 lbs on there though! i struggled w/ 60. probably cuz im not a gorilla like snipes!

 

[SnipersGirl]

Just finished tris and feelin pumped!!! I will say I like the 5x5. It gives me a chance to try more weight...

Close grip flat bench bb 145lbs for 5
Db tri extensions 60lbs for 5
Diamond push ups 4 sets of 10
Cable push downs 70lbs for 5

Ugh I wish the gym was open on thanksgiving! I don't know what I'm guna do with myself!!!

 

[RachelM]

I do this hip thrust thing, I'm only doing it with plates because the few times I've done it with the bar I've been really awkward. Trying to balance the bar while supporting my back feels just wrong. But I'm to a point where I'll need to move back to the bar because I need the extra weight

I got the move from this article, I found really interesting, since I have been doing these I feel a lot stronger in the butt/hip area.

T NATION | Dispelling the Glute Myth

I find doing lunges only work my quads (probably my bad technique), where doing the hip thrusts I really work my glutes.

As for odd looks in the gym, yes, but worth it because it's a goodie!!

 

[SnipersGirl]

Just got home from a pretty sweet back workout... I never get a pump in my back, but tonight I felt like I could fly lol...
First let me say that my very most wonderful hubby bought me some vibram 5 fingers for my bday and they we're waiting for me on our doorstep when I got home from work today (a couple weeks early, but I'm like a child and cannot wait to open presents!!!)

So needless to say Im in love and was super stoked going into my workout...

Got 150 up on Tbar... Only got 3, but I'll take em!!!
180 on iso hi row for 3...
90 on low row for 5 and...
4 sets of 10 on hyper holdin a 45

Now just so no one thinks I'm completely lazy... I am doing 5 sets of 5 and just logging my last set lol

Ok so maybe I am lazy if I can't even log all my sets haha