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ironwings journal *


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about ironwings journal * within the Women's Fitness (Female Bodybuilding and Training) category.

Excerpt: Hey ladies, time for me to journal up. Iím pretty new to EF and have enjoyed learning from the Womenís Fitness Forum Ė I guess itís my turn to share. Iíll start here and continue to add my workouts as I change them (and any other ďah haĒ moments I have!). Competing isnít right for me currently but could be in the future. I tend to take things to the obsessive state and canít ďaffordĒ to do that right now. Perhaps when Iím more settled (40ís sound great!). I have danced my entire life and

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  1. #41
    Elite Mentor ironwings's Avatar
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    Re: ironwings journal *

    Here is my best shot at describing my plate ab movements. All movements require two paper plates (cheap ones are perfect). You can perform these on a hard surface or rubber flooring. All movements are performed in plank position.

    Starting Position:
    In plank position - arms fully extended - place hands on paper plates. Pull abs in tight and ensure your body is completely straight and parallel to the floor (no butts in the air!). Hands should be located right under your shoulders.

    Plank Plate Slides: Move one plate at a time about 1' in front of you. Bring back to start position and move opposite hand forward 1'. Repeat, alternating hands until failure.

    Plank Side Swipes: I like to refer to these as wax on, wax off! Move one plate at a time in a wax on motion. Sweeping the plate out to the side and around back to start. Repeat with opposite hand and continue until failure. You can also reverse the movement so that you are waxing off. Repeat until failure.

    Plank Plate Slides (2 count): Move one plate about 1' in front of you, then move opposite hand 1' forward to meet first hand. Then bring one plate back in at a time. Out, out, in, in. Repeat until failure.

    Plank Ups: These I didn't make up and they don't require paper plates but are one of my favs! From extended arm plank position you go down to your forearms one arm at a time, then back up to hands one at a time. Continue to failure. Keep your body tight and straight the entire time (no wobbling).

    Tips: Stabilize your body weight so that you don't shift during movement. Your body should be stiff as a board. Try not to put pressure on your shoulders but rather tighten your abs and put your mental focus there. While teaching someone these he suggested it felt like skiing, but on your hands.


    Advanced: Place feet on a step with 2 or 3 risers so that your body is completely parallel to the floor.

    Enjoy the burn!

  2. #42
    Elite Mentor ironwings's Avatar
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    Re: ironwings journal *

    Workout today - still resting

    15 minutes of complexes
    45 minutes cardio - treadmill preset cardio program, incline 15%, speed 3.4, heart rate stayed at 125 for some reason today - not a bad thing.

    Tomorrow and Saturday I will only be doing cardio and 1 Yoga class. Sunday - it's on!

    A quote that stood out to me in my New Earth recording: "The world is the dancer and you are the dance"

  3. #43
    Elite Mentor Thandie's Avatar
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    Re: ironwings journal *

    Quote Quote posted by ironwings View Post
    Here is my best shot at describing my plate ab movements. All movements require two paper plates (cheap ones are perfect). You can perform these on a hard surface or rubber flooring. All movements are performed in plank position.

    Starting Position:
    In plank position - arms fully extended - place hands on paper plates. Pull abs in tight and ensure your body is completely straight and parallel to the floor (no butts in the air!). Hands should be located right under your shoulders.

    Plank Plate Slides: Move one plate at a time about 1' in front of you. Bring back to start position and move opposite hand forward 1'. Repeat, alternating hands until failure.

    Plank Side Swipes: I like to refer to these as wax on, wax off! Move one plate at a time in a wax on motion. Sweeping the plate out to the side and around back to start. Repeat with opposite hand and continue until failure. You can also reverse the movement so that you are waxing off. Repeat until failure.

    Plank Plate Slides (2 count): Move one plate about 1' in front of you, then move opposite hand 1' forward to meet first hand. Then bring one plate back in at a time. Out, out, in, in. Repeat until failure.

    Plank Ups: These I didn't make up and they don't require paper plates but are one of my favs! From extended arm plank position you go down to your forearms one arm at a time, then back up to hands one at a time. Continue to failure. Keep your body tight and straight the entire time (no wobbling).

    Tips: Stabilize your body weight so that you don't shift during movement. Your body should be stiff as a board. Try not to put pressure on your shoulders but rather tighten your abs and put your mental focus there. While teaching someone these he suggested it felt like skiing, but on your hands.


    Advanced: Place feet on a step with 2 or 3 risers so that your body is completely parallel to the floor.

    Enjoy the burn!

    I have to try those!
    The only ones I've seen are Plank ups. The rest I have to experiment.
    Thanks!
    The fishermen know that the sea is dangerous and the storm terrible, but they have never found these dangers sufficient reasons remaining ashore.

    -Vincent Van Gogh





  4. #44
    Elite Mentor ironwings's Avatar
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    Re: ironwings journal *

    Cardio rest again today - no complexes. Crazy but my quads are a bit sore from yesterday's complexes! Tomorrow I have a Yoga class and will do another cardio round. I'm starting a new program Sunday!!

    Workout: 45 minutes on ArcTrainer, incline 8, resistance 60. I love telling this thing I'm 400lbs and setting the incline to 10 and resistance to 100 (onebreath taught me this). It took everything I have and some sore quads to NOT do this!
    Rest, rest.

    No "New Earth" today - I was too busy watching political clips from SNL.


    Down another pound somehow.

  5. #45
    Elite Mentor ironwings's Avatar
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    Re: ironwings journal *

    Cardio Saturday - same as Friday's. This past weeks rest was perfect. I dreaded it but it got me back in the routine of steady state cardio. I started my "new" program yesterday and it felt great! The weight seemed a bit heavy after not lifting the previous week but I'm sure some of that was mental. It was a tough workout and I wasn't sure whether to puke or cry at the end, I felt like doing both. Good stuff.

    For the next 5 weeks I will be doing the following 4 days a week. I am used to 6 days but I think this will allow me to progress in weight a little. I will add a few days of steady state cardio to keep up with my book "A New Earth"!

    Shoulder/Back/Calves
    Overhead BB press
    Complex (front raise, upright row, press)
    Bent over lat raise
    Smith plyo presses
    Negative pullups - narrow grip
    Bent over bb row - I might alternate with Smith so I can pull more weight
    Seated cable row
    Standing db calf raises - tows in for 2 sets, toes out for 2 sets - always high rep

    Quads/Hams/Abs - 1
    Smith squats superset frog kicks
    One leg step ups - bb
    Leg press
    Smith glute presses
    Ball plank with partner push
    Decline crunch with med ball
    Supine reverse crunch with med ball

    Quads/Hams/Abs - 2
    Sumo squats superset frog kicks
    One leg step ups - bb
    Good mornings
    Smith glute presses
    Smith bridge
    Plank plate ab routine
    Hanging windshield (knees bent)

    Bicep/Tricep/Chest
    BB curl
    Preacher curls
    Weighted dips
    Overhead tri extension
    Skull crushers
    Incline bb press
    Flat smith plyo presses
    Incline db flyes

  6. #46
    Elite Mentor ironwings's Avatar
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    Re: ironwings journal *

    I'm a little behind on posting! Here is Sunday's workout after a week off. Oh, it felt so good to have weights in my hands again!

    Warmup - complexes for about 6 mintues

    Quads/Hams/Abs
    - 1

    Smith squats, 105lb, 3x10 superset frog kicks, 3x12
    One leg step ups - bb, 50lb, 3x10 (last set made it to 9 on the left leg and couldn't squeeze another out)
    Leg press, 360lb, 3x10 (last set made it to 8 before I wanted to scream)
    Smith glute presses, one leg, 30lbs, 3x12 - these felt great after the presses!
    Decline crunch with med ball, 10lb ball, 4x15
    Supine reverse crunch with med ball, 8lb ball, nice and slow holding in stretched position, 2x6
    Ball plank with partner push, have no idea how long I held these - did 2 sets with onebreath tapping on the ball from all directions

    No tabatas or drills. I had a hard time standing up.

  7. #47
    Elite Mentor ironwings's Avatar
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    Re: ironwings journal *

    Monday's workout:
    Warmup with complexes - 6 minutes, had trouble with these - my legs were SORE

    Bicep/Tricep/Chest

    BB curl, 40lbs, 3x10
    Preacher curls, 45lbs, 3x12
    Weighted dips, 35lb plate - going up to 45 next time, 3x10
    Overhead tri extension, 30lb, 3x10 (failed at rep 8 on 3rd set)
    Incline bb press, 65lbs, 3x15 (failed at rep 12, 3rd set)
    Flat smith plyo presses, 35lbs, felt heavier than normal, 3x10
    Incline db flyes, 10lb db fully extended, 3x10

    Punching bag drills for 10 minutes.

    Tomorrow is cardio only. I'm actually looking forward to it for once.

  8. #48
    Da Pope
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    Re: ironwings journal *

    What was the week off for?

  9. #49
    Elite Mentor Tatyana's Avatar
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    Re: ironwings journal *

    Quote Quote posted by ironwings View Post
    Monday's workout:
    Warmup with complexes - 6 minutes, had trouble with these - my legs were SORE

    Bicep/Tricep/Chest

    BB curl, 40lbs, 3x10
    Preacher curls, 45lbs, 3x12
    Weighted dips, 35lb plate - going up to 45 next time, 3x10
    Overhead tri extension, 30lb, 3x10 (failed at rep 8 on 3rd set)
    Incline bb press, 65lbs, 3x15 (failed at rep 12, 3rd set)
    Flat smith plyo presses, 35lbs, felt heavier than normal, 3x10
    Incline db flyes, 10lb db fully extended, 3x10

    Punching bag drills for 10 minutes.

    Tomorrow is cardio only. I'm actually looking forward to it for once.
    What is a plyo press?

    Boxing training is seriously tough isn't it. 3 min of punching sets me on my butt.

  10. #50
    Elite Mentor ironwings's Avatar
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    Re: ironwings journal *

    Quote Quote posted by needtogetaas View Post
    What was the week off for?
    I went super hard for 6 weeks - high volume, training each muscle group twice a week and finished up a CAR cycle. I was exhausted and achy. The week of cardio and a couple days of complexes did wonders!

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