Week 7!
SuperCrsa
Posts: 790 Member
Happy Monday!
Got my workout in a little later today..
Got to really refocus and get my workouts in my normal routine in the mornings again!
Bench 8 x 3 x 25kgs (Whooo hoooo got 8 reps in! Cant believe I was struggling to pick this up just the other day!)
Rows 8 x 3 x 25kgs
Curls 6 x 3 x 20kgs - Killer! Think I ripped a new one in the process
Shld P 8 x 3 x 12kgs
Tri Ext 6 x 3 x 12kgs
Have a great one! Check back in here tomorrow!
Got my workout in a little later today..
Got to really refocus and get my workouts in my normal routine in the mornings again!Bench 8 x 3 x 25kgs (Whooo hoooo got 8 reps in! Cant believe I was struggling to pick this up just the other day!)
Rows 8 x 3 x 25kgs
Curls 6 x 3 x 20kgs - Killer! Think I ripped a new one in the process
Shld P 8 x 3 x 12kgs
Tri Ext 6 x 3 x 12kgs
Have a great one! Check back in here tomorrow!
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I'll be logging later, too.
Holy crap, did I ever have DOMS yesterday! I must've done something right on Saturday. I enjoyed the mess out of my rest day yesterday.
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I was in this morning, realy struggle today but did not get good sleep last night at all. Stupid Mondays!
7 mins eliptical warm up
chest press 3x8x20.3kg
bent over row 3x8x7kg dumbells- 1kg up on last week
lying triceps/skullcrushers: 3x8x4kg dumbells. This didn't kill this time, to increase next week.
shoulder press: 3x8x4kg dumbells still weak but better than last time.
bicep curls: 3x8x6kg dumbells to increase next time
30 second plank
5 mins bike at seriusly half assed intensity!
Leaving work soon for a chicken dinner and an easy night on the sofa. Happy Monday!0 -
How awesome are the strength gains??
Is that the right word for one week later being able to pick up even heavier stuff? Fantastic work!!0 -
OMG...Are we all mods? And how long have we been mods? LOL...I just noticed I could edit something I posted this morning, LOL...0
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How awesome are the strength gains??
Is that the right word for one week later being able to pick up even heavier stuff? Fantastic work!!
Yes, yes! Strength gains are good, and that's what they are, and Yeah! I can't wait for the next 90 minutes to pass so I can get outta here, go home and pick up the heavy things.
You guys are pushing the numbers up and that is awesome! Charissa, your curls today! BOOM! I'll add mine here (you know, now that I can come back and edit later) when I am done. :flowerforyou:
ETA: Today’s workout…And I wasn’t feeling it a bit. Rough day at the office. May be time to start looking for employment elsewhere when your crap days outnumber your good ones….
Bench - 3x5 @ 75#
Row - 3x6 @ 75#
Curl - 3x6 @ 55# (PR)
OHP - 3x6 @ 55#
Triceps Hammer Press - 3x8 @ 20# but sloppy, so will re-do Thursday.
Triceps kickback - 6x6 @ 15# (three sets per side.)0 -
OMG...Are we all mods? And how long have we been mods? LOL...I just noticed I could edit something I posted this morning, LOL...
Oh sorry I should have let you know! I made you guys mods about 2 weeks ago 0 -
Great work Jules!
How do you do the hammer press? Oh and OHP out of interest how are you doing these?
Okay Lower A done for today.
Squat 8 x 3 x 20kgs Really getting a lot more comfortable with these, cant wait for arms to catch up in strength so I can lift the weights!
S Dead 8 x 3 x 25kgs
Leg Ex 8 x 3 x 27.5kgs I need something else in place of these, the "machine" is really getting uncomfortable right now, the weights keep catching me on the shin. If I go heavier Im going to have blue shins! lol
Leg Curl 8 x 3 20kgs
Calf raise 8 x 3 x 40kgs hehe now that bar is no jokes.
And I finished off with my 10minute yoga core strengthening.
Feeling great today! Going to enjoy the rest day tomorrow!
Have a great one you all! 0 -
Excellent work everyone!
Last night the gym was soo busy it was crazy.
I did the 15 minute ab class, very nice loving it.
I got my husband to spot me as I did bench press for the first time with the barbell, considering I always did it db.
So bench press- 25kg (i know pretty small but will work my way up )
Row- 12kg
curl-9kg
ohp -9kg
kickbacks 2.5kg (the machine I know such a pathetic weight who knew my triceps were so weak)
Today my legs are still stiff from saturdays workout so not sure how I will get through legs tonight :laugh:
Have a lovely day everyone :flowerforyou:0 -
So bench press- 25kg (i know pretty small but will work my way up )
Pretty small!?!?! Thats what I am doing!! AND was struggling with just last week! Lol. GREAT JOB Kerry!!!0 -
lower a done
7mins incline walk
leg extensions 3x8x32kg
leg curls 3x8x30kg couldn't quite get to match extensions today!
squats 3x8x15kg still can't lift the 20kg over my head :-/
standing calf raises 3x8 with 8kg dumbells
sl deadlift 3x8x20kg
3x8x39kg seated hip adduction (part of pyhsio)
3x10 swiss ball crunches
3x7 lying leg raises
Yeah, I need to go up on to the big boys floor soon as the preloaded barbells are going to stop being a challenge soon. I'm scurred!
Also skipping rest day tomorrow as I'm away on friday to a cousin's wedding and I don't want to miss a work out.
Someone get me a coffee.......0 -
So bench press- 25kg (i know pretty small but will work my way up )
Pretty small!?!?! Thats what I am doing!! AND was struggling with just last week! Lol. GREAT JOB Kerry!!!
Holy crap, Kerry! That's, like, 55 pounds in my world! Which is a LOT. When we picked this back up I was just doing the bar and a wee bit of weight. So that's pretty badass in my book.How do you do the hammer press? Oh and OHP out of interest how are you doing these?
Okay I went to pull a video up of the thing I thought my hammer presses were (based on the title of the exercise I was doing that I saw in Muscle and Fitness Hers Magazine), but it turns out they are skull crushers. I found what I am doing on the swiss ball here:
http://www.youtube.com/watch?v=ir5PsbniVSc
And my OHP's are the ones I learned when I was doing Mehdi's StrongLifts and they look like this, only without the massive weight as they are my worst lift, as far as amount of weight on the bar:
http://www.youtube.com/watch?v=_LwYD9ebSy4 Oh, and I don't lift from the floor because I have the rack, so I pull it off from the higher setting, like I do with squats and curls.
ETA: Charissa, I am trying NOT to fall flat on my face with the bar on my shoulders and the balls of my feet on the little step Johnny made me...I am wondering if I should do them with the bar in front, rather than on my shoulders?
Looking forward to leg/ab day!0 -
SO. DAMNED. TIRED…
but, BOOM!
Squats - 3x7 @ 100#
Deads - 3x6 @ 140#
Glute Bridge - 3x6 @ 140#
Leg Curl - 3x8 @ 55#
Leg Extension - 3x8 @ 80#
Standing Calf Raise - 3x6 @ 60#
Did ab work throughout the day on my Swiss ball at the office.
ETA: Will do upper tomorrow and lower Thursday. Taking rest on Friday - 5K on Saturday morning.0 -
upper b done. I'm starting to think that a rest day is as much for psychological purposes as physical, I had such low evergy this morning and am in a grim mood now! Though I didn't have much breakfast as I appeared to be almost out of granola this morning.
I can see a real difference in my arms doing cable curls now, which is encouraging though I'm also seeing some serious wastage in my boobs which is not as encouraging. Boo! Still not seeing much fat reduction that I can tell so going to attempt to get back into a running programme next week to try to step that up.
6 mins eliptical
3x8 dips with 50kg assistance
2x8 and 1x7 pull ups with 52kg assistance- I had nothing by the end of these!
3x8 side lateral raised with 4kg dumbells, hope to increase next week
3x8 cable curls with 3kg dumbells to increase next week
3x8 tricep pull downs 12.3kg
6 mins bike
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i done give maself a butt strain :-/ not too bad but hobbling this morning so no lower b. Off to a wedding tomorrow morning so hopefully lots of champagne will cure me ready for monday!0
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:laugh: butt strain good going! lol. Have a lovely trip!
I am so slack today havent got my workout in.. May try do two tomorrow morning.0 -
*whew*
At least it isn't just me. Was going to skip rest day so I could take it tomorrow before the 5K on saturday, but I was just sooooo tired from the other day. I figure I'll swap them around - lower-b today and upper-b tomorrow. Upper isn't usually as hard on me as lower, so not as much *bleh* going on the next day.
Have a great trip!0 -
Just got my *kitten* in gear during working hours, I cant believe I ALMOST skipped today. I need an *kitten* kicking! :grumble:
Dips: 8 x 3 x 10kgs
Chin raises 8 x 3 x 12kgs
Raise 6 x 3 x 12kgs
Kback 6 x 3 x 6kgs
Curls 8 x 3 x 12kgs
Tricep Overhead Extension 6 x 3 x 12kgs
Have a great one!0 -
Hi guys!
I know I've been slacking off this week :blushing: .. I don't know why, but I thought that I'd get so much more done on the lifting side this week ( being on study leave and all). Boy oh boy was I wrong :huh:
Anyhow.. I see everyone's on there posts.. some more motivated that others.. Charissa, don't make me come over there :laugh:
I won't be logging this weekend. I'm going camping tomorrow! :bigsmile:
So I wish you all a happy weekend and hope to be back in the game Monday!
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Happy Weekend, Marise! :flowerforyou: Have fun! Camping=
Charissa, you got out there and did it, so yay!
Ok, I did knock out lower body today since it is kind of an *kitten* kicker for me and will do upper b tomorrow:
Squat - 3x8 @ 100#
Deadlift - 3x7 @ 140#
Glute Bridge - 3x7 @ 140#
Standing Leg Press - 3x6 @ 75#
Seated Calf Raise - 3x8 @ 90# (and I am not sure how many plates I can keep putting on my lap before they slide off, LOL)
Shoulder Shrug - 3x8 @ 75#
Good Morning - 3x8 @ 75#
Skipped abs, but warmed up on elliptical. Trying to do the minimum until after the 5K. 0 -
Yes I am still alive just in case you were wondering lol
I have been going to the gym and doing everything just not had time to update on here.
It's a crazy month for us with tutoring and I cannot wait until the end of Nov when it quietens down and I get to take leave.
last night was a bit slack at the gym, had to go get groceries after so was rushing it. Saw a girl there that looked amazing with great definition and just all over stunning, so was wishing I looked like her and wondering how long it would take me!! Her bf looked suer hot too lol.
My husband actually said last night I was looking thin, which was mind blowing as he never pays me a compliment lol.
Yay for Friday, hope you all have a lovely weekend and do not eat crap!! :drinker:0 -
Heres a question ladies, when you do lunges do you do 8 reps on each leg so 16 in total for example or 4 or each leg for 8 in total?0
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Done and dusted!
Warm up HIIT 5minutes
Deadlift 6 x 3 x 25kgs
Glute Bridge 8 x 3 x 7.5 kgs
Lunges 6 x 3 x 20kgs
Calf raise 8 x 3 x 20kgs
Shrugs 8 x 3 x 25kgs
10minute Yoga core
have a great weekend all of you!0 -
Re: Lunges (which I will NOT do because they really are hell on my knees, LOL), but yes...if it's a set of 8 reps, it's going to be 8 per side for a total of 16.
Hi, Kerry! Good to see you and way to go on the NSV by way of compliments! Those are always WONDERFUL to get!
SUPER sore this morning. Glad I did lower yesterday, as I hate to think what jogging sore would be like. Upper body today then no weights till Monday. Seems like such a long time to go between, but I shall FORCE myself, LOL...0 -
Re: Lunges (which I will NOT do because they really are hell on my knees, LOL), but yes...if it's a set of 8 reps, it's going to be 8 per side for a total of 16.
Thanks! I am doing them right then hehe 0 -
I did it…as badly as I DIDN’T want to, I did upper B tonight.
We drove into Raleigh, which is about an hour away, to pick up my race packet for the Color Me Rad 5K tomorrow, and since we were in the neighborhood, stopped by my favorite sporting goods store, D!ck’s (and I love that store, because a) the selection of goodies is awesome sauce; and b) I get great looks when I say how much I LOVE D!ck’s, LOL) to pick up some chalk, some sale sports tops, and a front zip warm up jacket for tomorrow morning. Is going to be about 40-45 degrees Fahrenheit in the morning when I run, so wanted a warm warmup jacket pre-race. Since we were just up the street from a restaurant we wanted to try, we went there and I ate. ALL the foods. Fried pickle chips, quarter pound swiss mushroom burger, homemade fries & blackberry moonshine martini. (Only in the south, LOL)…came in under calories, but man…even three hours after eating? Lifting the heavy things just sucked, but I got it done.
I submit week 7 upper-b:
push-ups 3x8 (and wanted to keep going)
dips 3x7 @ 25#
Skull crushers 3x8 @ 20#
Lat Raise dumbbell sides - 3x7@10# each dumbbell. Ow ow ow.
Triceps kickbacks 6x6 @ 15#
Overhead Press - 3x6 @ 55# ow, ow, ow!
Biceps curl - 3x6 @ 55# ow, ow, ow!
That said, a bad workout is better than none at all. I didn’t reduce weights or reps, but didn’t increase either, either, soooo…
I’ll see you after the 5K. 0
