Week 6!
SuperCrsa
Posts: 790 Member
Happy Monday ladies.
Hope you all had a good rest.
So in the end my boyfriend was a little too lazy to do this workout. Planned to do it last night but after a day out with the family I was too lazy to get my *kitten* into gear. Will be doing the workout a little later today and checking in
Have an awesome one!
Hope you all had a good rest.
So in the end my boyfriend was a little too lazy to do this workout. Planned to do it last night but after a day out with the family I was too lazy to get my *kitten* into gear. Will be doing the workout a little later today and checking in
Have an awesome one!
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Replies
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Morning!!
I felt so guilty after this weekends overindulgence that I forced myself to get up and get the training done just after 5am this morning.
Hope everyone has a super week!
:flowerforyou:0 -
all back from mini holiday and workout done this morning :-)
6mins eliptical warmup
3x8x20.3kg chest press
3x8 dumbell rows with 6kg dumbells
3x8 shoulder press with 4kg dumbells
3x8 lying triceps with 4kg dumbells
3x8 bicep curls with 6kg dumbells
10 mins bike
stretch
was hard to get started due to too much sleep and good living at the weekend lol but glad to be back into it.0 -
Happy Monday and Week 6, ladies!
I totally overslept this morning. Fortunately my boss is unaware of this (it's good to be invisible unless he wants something) so I will be lifting as scheduled. I thought I'd end up working late, but doesn't seem to be the case.
Pink, NIIIIIICE job!
Hi, Marise! :flowerforyou:
I took a total zombie day off on Saturday. Like, did NOTHING but watch TV. Yesterday I did do a little elliptical and some ab work, and then gave six little dogs a bath. That's always an adventure. :laugh:
So, yeah...bring on 4:00...can't wait to get in there and pick up the heavy things! :bigsmile:0 -
Jen welcome back! Hope you had an awesome trip Glad you go back in there!
Marise great to see you get on in there!
My arms are shaking today! Really tried to push it a bit.
I got those Bench presses done with 25kgs! Whoo hooo last week I couldnt make it and set weights down
PPPUUUUUSSSSHHHHHH!!!
Bench 6 x 3 x 25kgs
Rows 8 x 3 x 25kgs
Shld P 6 x 3 x 12kgs (6 each side)
Curls 8 x 3 x 12kgs
Tri Ext 6 x 3 x 12kgs
Plus a 15minute HIIT dvd workout, planks and mountain climbers galore!
Have a great evening.
See you all back here tomorrow
How is everyone feeling? Good about the upped weights so far?0 -
Jen welcome back! Hope you had an awesome trip Glad you go back in there!
Marise great to see you get on in there!
My arms are shaking today! Really tried to push it a bit.
I got those Bench presses done with 25kgs! Whoo hooo last week I couldnt make it and set weights down
PPPUUUUUSSSSHHHHHH!!!
Bench 6 x 3 x 25kgs
Rows 8 x 3 x 25kgs
Shld P 6 x 3 x 12kgs (6 each side)
Curls 8 x 3 x 12kgs
Tri Ext 6 x 3 x 12kgs
Plus a 15minute HIIT dvd workout, planks and mountain climbers galore!
Have a great evening.
See you all back here tomorrow
How is everyone feeling? Good about the upped weights so far?
Good work! Check you out.
I like the heavier weights though it's weird before I used to get burny muscles and the shakes towards the end of my sets but I could force myself through but now I've found that the arm or leg or whatever just goes from doing the movement to No. Not going anywhere. I had to have a couple of mini breaks at the end of my sets today to get finished usually only the last two reps for my last set on bench and triceps. Let's hope it improves!0 -
Whooo hooo, C! That’s an amazing workout!
Well, as rough a Monday as I had, apparently it was enough to push me through being really tired. I was so pissed from the drama all day, I slung those weights and they KNEW who was the boss, LOL…
Bench - 3x6 @ 70#
Rows - 3x6 @ 75#
Biceps Curl - 3x6 @ 52#
OHP - 2x6 @ 52#, and 1x7 @ 52#
Triceps Hammer Press with Swiss Ball - 2x7 @ 10#, and 1x6 @ 10#
Triceps Kickback - 3x7 @ 10#
A few minutes on the elliptical before and after. And I’m ready for supper! :flowerforyou:0 -
wow you're all doing so great, keep up the excellent work ladies :flowerforyou:
I went to gym with the intention of doing my usual, 15 min ab class plus some cardio, but Lucien (my new helper)
was doing a powerplate class which incorporated most of the upper arms I had to do so joined him for that as I knew he would
kick my butt with it!!
Wow it was tough, I then did some abs after on my own. Then I went for a 25 min swim. Today my back and neck are quite sore!
I have a meeting at school tonight so I will be moving my tues session to wed.
Have a lovely day everyone :happy:0 -
My arms are shaking today! Really tried to push it a bit.
I got those Bench presses done with 25kgs! Whoo hooo last week I couldnt make it and set weights down
PPPUUUUUSSSSHHHHHH!!!
How is everyone feeling? Good about the upped weights so far?
I like the heavier weights though it's weird before I used to get burny muscles and the shakes towards the end of my sets but I could force myself through but now I've found that the arm or leg or whatever just goes from doing the movement to No. Not going anywhere. I had to have a couple of mini breaks at the end of my sets today to get finished usually only the last two reps for my last set on bench and triceps. Let's hope it improves!
Haha I have had the stubborn muscle syndrome a couple of times too! You sit there and its like you are actually trying to push, but its a mind push only, body does not cooperate :laugh: Well last week after my sadness in the bench press, I went back in there that night and just did 3 x 5 (maybe the last one was more of a 4 and a little bit) of the bench press at the weight I wanted to move up to. And this week I nailed it. Not sure how much is a head game and how much is actually physical. My mind is my own worst enemy.
I love the heavier weights, its a completely different feeling to when we began, pretty flippen fantastic!
Ok enough with the chinwag:
Lower body A:
Squat 8 x 25kg (55#) x 3
SL Dead 8 x 25kg (55#) x 1, then thought bugger it where are the extra weights and did 2 x 6 x 35kgs (77#)
L Ext 6 x 25kgs (55#)
L Curl 6 x 17.5kgs (38#)
Skipped the normal ab moves and did a 10min core yoga work out (
http://www.youtube.com/watch?v=edNfbfelDHE)
Oh my word, you guys should give that one a go! My stomach already looks flatter haha.
Still on the lower weights with squats, but really getting my form up to scratch, think I was happier with my form today than I have ever been. DEEEP Squats!
Have an awesome workout! See you all back here on Thursday morning!
Yay for rest day!0 -
Morning girls!
Please tell me how you are able to do the weights in the morning? Feels like I have no energy to really go full out. :frown:
I love running in the early morning hours, but with the strength training it just doesn't seem to be clicking. Do you eat before or after .. or is there some other trick?:huh:
Hope you guys have a Fab day!0 -
lower b done
5 mins incline walk warm up
3x8x27.3kg leg curls
3x8x27.3 lex extension
3x8x20kg deadlifts
3x8x15kg squats (that was tough)
3x8x14kg calf raises with 2x7kg dumbells, I could have done more I don't know why I didn't.
3x10 swiss ball crunches
3x7 leg raises these STILL kill me and my teeny tiny baby abs.
Stretch, shower, done!
Marise- I feel better for any workout in the morning as by the end of work I just want to go home and relax! Plus my gym is sooooo busy in the evenings.
It took some getting into but now I think the habit is formed and it's easier every time. General advice I have seen is for some sugar before working out in general. I used to have yoghurt a while ago before morning gym but I feel much better now with a small bowl of wholegrain ceral with dried fruit and nuts. I'm not sure where you are but M&S Granola is perfect for me, and I wouldn't eat it usually as is quite high calorie so it's a bit of a treat! I literally eat that then go out the door to the gym. I used to be really hungry straight after too but that is easing off now.0 -
Great work Jen
I love your leg curls! I really struggle to get my weights up to match the extensions!
Marise, Im lucky I work from home, so when I do my workouts (no gym at home too) its usually about 15-20 minutes after I wake up. Then post workout shower and then only do I eat. I just cant eat that much in the monring. So its a cup or tea in the stomach for me
I have noticed my afternoon workouts arent AS good as my morning ones, I just somehow have more energy in the mornings than the afternoon 0 -
Thanks for the advice girls.
I also do my workouts at home. Don't really like gyms...people staring etc.
I'll try adding a rusk to my morning coffee or something.. maybe that will help.
Or Maybe.. my afternoon workouts are better because I'm imagining how I'm kicking to guy who just pushed in front of me in traffics' *kitten*! :mad: So frustrated when I get home some days...
Anyone got some job offers for me??? I would LOVE to work from home :laugh:0 -
Dang, Jen! Nice weights on curls/extensions! I can't seem to get my curl weight up to extension, either!
Charissa, GREAT job! Form is SO important...Piss poor form is what screwed my back up last spring, so I'm a HUGE proponent for proper form...If my form starts to falter, then I deload. Looking amazing is great, but not in exchange for injury. Better to lower and keep going then be sidelined, that's for sure.
Marise, I work out from home, too. Never been a big fan of the gym, and I don't know that I would have been able to approach free weights in a gym with real people in there, LOL...I'm an afternoon workout person. I'm not a morning person at all, and I sure don't want to be pressed for time and have to rush through lifting. Ok, that, and after 8 hours at the job, I am usually irritated enough to really get rid of stress by the time I get my bar in my hands.
I, too, would KILL to work from home. I swear, if I ever get focused, I will start working on my book again. It's only a third finished, but I can't seem to stay motivated when the weather is nice, LOL...Then it can sell, and I shall be independently wealthy.
Ok, we can all laugh now. :laugh:
Ok, back to work...Have a great Tuesday, Ladies!
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And today:
Squats - 3x8 @ 95# (43kg)
Deadlifts - 3x6 @ 120# (54.43kg)
Glute Bridges - 3x6 @ 135# (61.23kg)
Leg Curls - 3x5 @ 55# (24.94kg)
Leg Extensions 3x6 @ 80# (36.28kg)
Standing Calf Raises 3x8 @ 55# (24.94kg)
And I did 30 second planks, two sets, as well as oblique Swiss ball crunches, 3 sets of 15 each side.
Going to be happy for a rest day tomorrow! 0 -
Nice work Julie! Glute bridges! Those things are awesome! I think when I was a kid that was pretty much the only exercise I really knew. Did a heng of a lot of them! Think my bigger butt is thanks to that
I am SOOOO stiff today! My whole body feels it! But oh what a great feeling!
Thank goodness for rest day!
You ladies know that once we are finished this week we are officially half way through?
Fantastic work and brilliant dedication to you all We got this! 0 -
Thank goodness for rest days...H'OMG, my head is stuffy, throat hurts...feel like crap...
Halfway through already? How is that even freaking POSSIBLE??? It doesn't seem that long, does it?0 -
Ah hope you feel better soon Julie! I am a bit late in my work out today. Had a bad nights sleep. Will either get the workout in this afternoon or I may skip today and do tomorrow and Saturday.
I cant believe we are half way through! Time has really flown! It definitely does not feel so long! lol.
Starting to wonder about what I am going to do after we finished with this work out. Would love to try something different.
Good luck everyone with your workout today. I will check in as soon as I am done 0 -
Morning all
I did tuesdays workout yesterday much to my disgrace considering I was feeling kak and started my period!! Gotta love being a female!
I got one of the guys to check my form for the stiff leg deadlift and he said it was perfect so yay. I did 60kg plus the bar only cause it was already loaded and didn't feel like adding another 10kg lol.
I did 20kg squats which my knees are not happy about this am, I did the same weight last week so not sure why they are complaining lol.
I did the 15 min killer ab class which is always good. My worst are probably the planks!
Anyway back to work, hope you all have an awesome day :flowerforyou:0 -
upper b done today, once again didn't feel that big at the time but struggled to lift my arms enough to get my tshirt off for the shower when I was done!
8mins eliptical warm up
dips 8 with 54kg assistant then two sets of 7 on reduction to 50kg assistance.
chins 3x7 at 50kg assistance
cable curles 3x8x4kg dumbells
lat side lifts 3x8x4kg
tricep pull downs 3x8 I have no idea what weight I want to say 23 but that was probably pounds rather than kg!
2x20 medicine ball twists
30 sec plank
5 mins on the bike
I need to caffeinate now!0 -
Gooooood Morning One and All!!!
Doesn't look like a bright eyed and bushy tailed morning.. but I'm so glad everyone is keeping strong. Almost halfway!! :drinker:
My body hurts.. My legs are jelly .. I'm jacked up on caffeine... But I'm so stoked.. I lost 4cm on my waist! (happy dance)
I just wanted to say.. I'm so thankful for you guys.. I don't know if I would have kept at it for this long if it wasn't for this group.
From the bottom of my heart.. THANK YOU for all the motivation.
By the end of the next 6 weeks we will all be super sexy!! :laugh:
Hope you guys feel better soon!! :flowerforyou:0 -
Great job Jen you're doing so good keep it up ;-)
Marise wow great accomplishment, you're on fire keep up the excellent working and I agree if we didn't have this group I know for sure I would of quit.
I think when our 12 weeks are up we'll need to start something again with all the same ladies as we all motivate each other so well.
Of course it will be a weight programme again 0 -
I did 20kg squats which my knees are not happy about this am, I did the same weight last week so not sure why they are complaining lol.
I actually watched one video that shows that your toes should be in the same direction as your knees. Sounds confusing, but if you bend down in the squat, just pointing your toes outwards slightly to the sides (in the same direction as what your knees are going) it takes the pressure off the knees Try that maybe?My body hurts.. My legs are jelly .. I'm jacked up on caffeine... But I'm so stoked.. I lost 4cm on my waist! (happy dance)
Whoooo hoooo! Great work Marise!! FantasticI just wanted to say.. I'm so thankful for you guys.. I don't know if I would have kept at it for this long if it wasn't for this group.
From the bottom of my heart.. THANK YOU for all the motivation.I think when our 12 weeks are up we'll need to start something again with all the same ladies as we all motivate each other so well.
Of course it will be a weight programme again
Yeah I feel the same about all of you! Its SO SO nice to be able to do this with people who are not even in the same town lol.
I am also super thankful! I probably also wouldnt have stuck it out like this if it wasnt for all of you! :flowerforyou:0 -
I have to chime in and tell you ladies how much I appreciate all of you, as well. If not for this group, I would have gotten lazy and slack and would have skipped workouts when I was tired, and told myself, "Ahhh, do it tomorrow," and then I would have bailed on this program, too. So thank you!
I've been doing a little researching into the next program.
I've been looking at Beautiful Badass by Nia Shanks (http://www.niashanks.com/the-beautiful-badass-guide/) and Strong Curves by Bret Contreras (http://www.strongcurves.com/).
One is an e-program that we can download and the other is a physical, actual book. I have a friend that has done both, and loves them both for different reasons. I'll poll her and let y'all know what I find out, if any of you guys are interested. :flowerforyou:
I got home from work, put on my jammies, ate a light supper and crashed for a few hours, got a bubble bath in, went to bed, and woke up feeling soooo much better! Glad I'm not going to miss my workout this afternoon. I want to try to do dips with a plate in my lap. I'll let you know how THAT goes, LOL...
ETA: I just found a link to a download of a sample of Strong Curves: https://s3.amazonaws.com/StrongCurves/Strong_Curves_Final_Sample.pdf0 -
Thanks Julie! I downloaded the strong curves link you gave, will have a look at it a bit later.
My brain is too fuzzy right now.
Not getting Upper A in today, I am far too tired! The sugar rush from my morning cupcake has now faded. lol.
Luckily I got it in my cals so I dont need to work it off at least.. 0 -
Got it done!
Pushups - 3x7
Dips - 3x6 @ 25# (put the plate in my lap)
Triceps Hammer Press on Ball - 3x8 @ 20# ouch.
Lateral Raise Dumbbell side - 3x6 @ 20
Kickbacks - 3x10@10#
Overhead Press 3x8 @ 52# and it was HARD!
Biceps Curl 3x7 @ 52#
And some dumbbell crunches (3x15@15#) and Reverse oblique crunches (3x30) as ab finishers.
Lower body tomorrow!0 -
Feels so strange checking in AFTER everyone else for once lol.
Upper B's *kitten* kicked this morning, lower b tomorrow morning.
Dips: 8 x 3 x 7.5kgs
PUp 8 x 3
Raise 6 x 3 x 12kgs
Kback 6 x 3 x 6kgs
Curls 8 x 3 x 12kgs
And my 10 minute yoga core exercises
Edit for question: When you guys do your dips, how far from the ground are you? I have my bench that I do it with, but I also have this little pull up bar that has a dip portion that is a lot closer to the ground. I feel that works more?0 -
lower B done! Maaaan I have sore shoulders from yesterday, they were achey by bedtime last night which is early for me I don't usually feel it for 30 hrs +. I wonder if that's a good thing :-/
I did not want to get up this morning and spent a good five minutes in bed telling myself I could do it at the weekend (I can't, I have so much to do) and that I could use another hour's sleep as I have a big day at work today (meh) so I got to they gym a little late, but I got there!
5mins bike warm up
leg press 3x8x39kg
deads 3x8x20kg barbell
shrugs 3x8 with 8kg dumbells (that stung a little after yesterday!)
lunges 3x8 for each leg with 5kg dumbells
seated calf raise 3x8 at 50kg.
3x8 swiss ball crunches
2x8 sets of back extentions (supermans!)
30 second glute bridge
TGIF0 -
I give...I tried to keep my chin up, but I think the creeping crud I have been fighting off and on this week is winning.
Therefore, I shall proclaim today as Mouse Rest Day and lower body shall commence tomorrow.
zzzzzZZZZZZZzzzzzzzZZZZZZZ....soooo tired....:yawn:0 -
Awesome week! I got my work out in today. The two day midweek break felt strange to my body lol.
Today's results:
Warm up HIIT 5minutes
Deadlift 6 x 3 x 40kg's (Hellz yeah!!)
Glute Bridge 8 x 3 x 12kgs
Lunges 8 x 3 x 15kgs
Calf raise 8 x 3 x 20kgs (I could do a lot more but its getting too heavy on the barbell, and holding weights in lap uncomfortable)
Shrugs 8 x 3 x 25kgs (using the barbell to do these.. Not sure if that is correct form and all)
Back Extensions
Trying to have an active day, planned some gardening. Weather is a bit miff right now but hoping it clears up
Sounds like a lot of us are hitting a bit of a patch. We need some motivation. We have done 50% so far, lets really get ourselves pumped up and ready to put 110% in the last 50% :happy:0 -
Great job, Charissa! Oh, yeah on deads! Boom! And look at you and glute bridges!
I know throwing an extra rest day in during the week feels weird, but the body wants what it wants, lol. Lower body and all the ab work this morning. And might talk my sweetie into taking some progress pics with the real camera because I want to add mine to the fitspiration thread. :bigsmile:0
