Week 4 Upper A
SuperCrsa
Posts: 790 Member
Morning Ladies!
Today was a bit of a struggle for me. Just to get out of bed and get it going. But did it and put all my effort in!
Felt so great I decided to do a Jillian Michaels kickbox workout. Did not have the energy for this! So I only got 15minutes in and shut it down and lay down on the couch for a while. lol.
Dips 3 x 12
Push up 3 x 12
Side Lat 3 x 12 x 3kgs
Ticep ext 3 x 12 x 6kgs
Curls 3 x 12 x 6kgs
Those weights are each side.
I am also so excited to move up to heavier weights!
Have a great one!
Today was a bit of a struggle for me. Just to get out of bed and get it going. But did it and put all my effort in!
Felt so great I decided to do a Jillian Michaels kickbox workout. Did not have the energy for this! So I only got 15minutes in and shut it down and lay down on the couch for a while. lol.
Dips 3 x 12
Push up 3 x 12
Side Lat 3 x 12 x 3kgs
Ticep ext 3 x 12 x 6kgs
Curls 3 x 12 x 6kgs
Those weights are each side.
I am also so excited to move up to heavier weights!
Have a great one!
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Yay!!
I'm back!! Feeling so much better. Thank you everyone for your messages of concern.. :flowerforyou:
I've lowered the weights a bit. But got a full length mirror to check my form. This should help for posture I'm hoping.
Keep up the great work girls!!! Summer is almost here!! :glasses:0 -
Hi! I felt great on my cardio warm up tomorrow could have kept going! Was struggling as usual with cable curls and side raises but had upped weights on both so I guess that's to be expected.
11 mins eliptical warmup
3x8 assisted dips at 54kg assistance
3x8 assited pull ups at 54kg assistance
3x10 cable curls with 3kg dumbells
3x8x4kg lateral dumbell raises
2x10x triceps extensions at 23kg then 1x10 at 27kg as I really wasn't trying hard enough! SKipped the pressdowns as there was some dude on that machine doing some kind of marathon work out :-/
5mins HIIT on the bike, stretch, shower, work and next, COFFEE!!!!!!!
One more to go ladies well done, and good for you for getting back to it marise well done.0 -
You girls are really knocking it out of the ballpark! So proud of all of us! I ALMOST got out of bed to do mine this morning, but then the hubs said, "too early, come back to bed and snuggle" and I totally could not refuse, LOL...
I've got some pretty good DOMS going on in my butt and hamstrings this morning. I upped my weight on the leg ext last night, and bumped the number of DL's I did, so I imagine that's to be expected.
@Marise - glad to see you are feeling better! :flowerforyou:0 -
Fantastic everyone!
I havent been moving my weights up much just because I am scared to run out of weights by the last month lol.
But getting 12 reps in is already killer so dont think I need to..
Julie, what are DOMS?
So are we all going to post some before and after pics for month one progress on monday?
Me and Kerry have been speaking and she said she would if I would, and I felt the same way.
So we doing it, will you too?
And we are going to be brutally honest with each other okay? Deal?0 -
DMOS is delayed onset muscle soreness- where it doesn't hurt at the time for a day or so afterwards, is allegedly a good thing in that the soreness is the rush of fluids and repair stuff to build up the tissue again.
I'll post pics when I can get someone to take them, I have befores but limited access to my other half at the moment so might be a week or so before I can.0 -
I'm going to take some either Saturday or Sunday, and would be happy to start a progress pictures thread in here, if that's alright?
And yes...honesty is kind of a biggie. Altho, I can't imagine how brutal it will be..."OMG, Girl....OMG, you have lost some of that flub from your mid section, and you're damed sexy...you should be ashamed of how you let yourslef go" :laugh: :laugh: :laugh:
Sorry...I get silly at work, LOL...
I was gonna do my end of month 1 pictures in the same outfit I did the "before" pics in, but the shorts have gotten a little bigger than I like, and they make me look frumpy, LOL, so I'm going to go for smaller shorts.
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:laugh: :laugh: NO! No shaming each other lol. But just like if you are going to say you do see a difference there really must be a difference there, not just to make eachother feel good. Lol. Gosh cant stop laughing at your comment!! :laugh: :laugh: :laugh:
Jules fantastic idea! Can I leave it to you then to start up a progress thread and then we can all post in there.
Ah thanks Jen!
I think I actually know what that is from experience lol!
Where is your other half?
My pics from the start of this program were also in too lose clothes, I have been taking pics between. But I am tightening up the clothes so I can actually see what's happening.0 -
I cant wait for Kerry's check in, she's got herself a gym membership and tonight is her first night there.0
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I will absolutely start the progress pics thread this weekend.
Ermagerd! I am SOOOO tired today. I am struggling with the OHP’s and de-loaded on my biceps curl because I just cannot move the weights. Better to finish lighter than not finish at all.
Push-ups - 3x12
Dips - 3x10
Tri Ext - (20#) 3x12
Lat Raise Dumbbell Side (15#-had to de-load, could barely lift it) 6x10
OHP (45#) 3x9
Curls (45#) 3x10
I am going to find food. I have been several hundred calories under goal the past couple of days and after the wicked stair climbs today, I am going to eat and eat!0 -
Morning ladies
Sorry for the delay, it got a bit hectic yesterday, work was really busy, (everyone now decides a month before exams that they want tutoring happens like this every year!!)
THen I had to cook quick (well throw pizza in the oven for the others) then we rushed out to GYM WOOO HOOOO.
Sorry slightly excited that i get to go to gym now. I haven't been to a gym in about 7 years. To say I was nervous was an understatement! I got up stairs to the weights section and just stared at everyone and looked like a lost sheep :laugh:
I saw one of the staff members putting weights away so went over to him and fluttered my eye lids saying "please help me I have working out at home and need to now do the following exercises for today", showing him my phone.
He said sure I will help you. So even though he should of been walking the floor helping others he took me through a 30 min upper routine, most of them were what we had to do and some I have never done before! OMG talk about painful, I clearly have not been pushing myself enough at home.
I used, 5,6, & 9kg weights. We established that my triceps are very weak! :ohwell:
I said to him I was coming on Saturday and I needed to do my lower day then and he said he would help me again.
As much as I want to do this on my own, I don't want to injure myself so will happily take help from the Virgin Active guy Lucien :happy:
So regarding the before and after pics, I will warn you I took the befores wearing only my bra and panty so sorry in advance :blushing:
So that means the afters will also have to be in my underwear.
I really want to thank all of you for helping me stick with this programme, it is so awesome that we can to do it together and support and encourage eachother.
Have a lovely day ladies I will be doing my lower tomorrow :flowerforyou:0 -
Whoop whoop!
Awesome stuff, so glad you got someone to help you!
So you didnt do any of this:
or this
if you did this
then you are awesome lol.0 -
soooo funny I love how people have no idea how to use equipment so instead of asking they look like noobs!!
:laugh:0
