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Old 09-24-2007, 12:56 PM   #31
Goblin6
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So far it looks really good Z. No wonder your legs are sore, that is some good work there.
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Old 09-24-2007, 01:38 PM   #32
LadyZ
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Quote:
Originally Posted by Goblin6
So far it looks really good Z. No wonder your legs are sore, that is some good work there.
Yeah, I'm soo sore but I really enjoy pushing myself yesterday...
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Old 09-24-2007, 02:53 PM   #33
Mahaffje
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Wow, you don't mess around. Some nice workouts in there.

Quote:
Originally Posted by LadyZ
Regular squats on Smith Machine superset w/ plie squats w/ DB
15 x 25 (plates 2x)
12 x 35
10 x 45
8 x 50

plie squat
15 x 20 (DB)
12 x 22.5
10 x 30
8 x 40

Deadlifts with BB
15 x 40
12 x 45
10 x 55
8 x 65
Nothing better than a woman who squats and deadlifts! Keep it up!
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Old 09-24-2007, 02:57 PM   #34
LadyZ
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Quote:
Originally Posted by Mahaffje
Wow, you don't mess around. Some nice workouts in there.

Nothing better than a woman who squats and deadlifts! Keep it up!
No i don't mess around... Guys are scared of me at my gym... lol
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Old 09-24-2007, 04:16 PM   #35
Mahaffje
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Quote:
Originally Posted by LadyZ
No i don't mess around... Guys are scared of me at my gym... lol
haha

I'd prolly annoy the shit out of you because I'd be asking you all kinds of questions.
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Old 09-24-2007, 04:19 PM   #36
LadyZ
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Quote:
Originally Posted by Mahaffje
haha

I'd prolly annoy the shit out of you because I'd be asking you all kinds of questions.
that would be okay... no one askes me questions over there.
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Old 09-24-2007, 08:06 PM   #37
laurie
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Quote:
Originally Posted by LadyZ
Maybe we should form a club in here... with me, you and the other girls that jacked up... lol

i can join the club i have osteoporosis ( due to malnutriton in the past)
and the worse pinched nereve in my neck and a disk buldge. they want me to get spinal epidural or surgery but i am scared so i just take advil and suck it up. and try to get massage now and then but def sucks to wake up in pain everyday.
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Old 09-25-2007, 10:18 AM   #38
LadyZ
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Tuesday, 9/25/07

Chest

Incline DB Press
12 x 17.5
10 x 20
8 x 22.5
6 x 25
6 x 30

Incline DB flyes with a twist (first time doing them... very challenging)
12 x 15
10 x 15
8 x 17.5
6 x 20

Front Raise and Pulldown on the Bench with BB (first time also)
12 x 25
10 x 25
8 x 30
6 x 30

Around the Worlds (first time, very very challenging)
4 set of 15rep with 15lb db

Decline DB Bench Press
15 x 15
12 x 17.5
10 x 20
8 x 25

Cable crossover
15 x 25
12 x 30
10 x 35
8 x 35

Barbell Bench Press
15 x 30
12 x 40
10 x 50
8 x 60

Cardio - 30 mins
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Old 09-27-2007, 10:33 AM   #39
LadyZ
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Thursday, 9/27/07
Back

Mixed grip pullups
12 x 90lbs
10 x 90
8 x 80
8 x 80

Hyperextensions
4 set 15 reps

Lat pulldowns
12 x 50
10 x 60
8 x 70
6 x 80

Bent over Barbell Row
12 x 40
10 x 45
8 x 50
6 x 55

Incline Bench Pull
12 x 35
10 x 40
10 x 45
10 x 50

One Arm Dumbbell Row
12 x 25
10 x 30
8 x 35
6 x 40

Middle back Shrugs
2 sets of 10 with 22.5lb db
2 sets of 10 with 25lb db

Lying Cambered BB Row
12 x 35
10 x 40
8 x 45
8 x 50

30 mins of Cardio
Abs regular crunches, obliques, bike, leg raises
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Old 09-28-2007, 09:22 AM   #40
LadyZ
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Friday, 9/28/07

Shoulders

Arnold Press
12 x 15
10 x 17.5
8 x 20
6 x 22.5

side lateral raises
12 x 12
10 x 15
8 x 17.5
8 x 17.5

Front Raises with DB
12 x 12
10 x 15
8 x 15
8 x 17.5

Bradford/Rocky Press w/ BB
12 x 30
10 x 30
8 x 35
6 x 40

Shrugs
12 x 25
10 x 30
8 x 35
8 x 40

Bent over side lateral
12 x 12
10 x 15
8 x 17.5
6 x 20

Abs: decline bench, swiss ball and side oblique with DB
Cardio 30 mins
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Old 09-28-2007, 09:37 AM   #41
CTri17
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CTri17 will become famous soon enough
great job zoila keep up the good work!
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*Christina*
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Old 09-28-2007, 10:29 AM   #42
LadyZ
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Quote:
Originally Posted by CTri17
great job zoila keep up the good work!
Thank you, christina...
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Old 10-01-2007, 03:36 PM   #43
LadyZ
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Saturday, 9/28/07

Arms

DBcurls
15 x 15
12 x 15
10 x 17.5
10 x 17.5
8 x 20

close-grip pushup 3 sets of 15reps

Skull crushers
15 x 25
12 x 30
10 x 30
8 x 35

BB curls
15 x 25
12 x 30
10 x 30
10 x 35
8 x 40

overhead tricep extention with DB
15 x 17.5
12 x 20
10 x 22.5
10 x 25
8 x 25

Cable curls
15 x 35
12 x 35
10 x 40
10 x 45

Cable pressdown (superset w/ overhead extension on cable)
15 x 25
12 x 30
10 x 30
8 x 25

3 sets of 21s with barbell 1/25 2/ 30lb
30 mins of cardio, stretch and abs
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Old 10-01-2007, 03:54 PM   #44
LadyZ
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Sunday, 9/30/07

Legs

Regular squat on the smith machine superset with plie squat
RS
15 x 30(plates)
12 x 40
10 x 45
8 x 55

PS
15 x 25 db (one)
12 x 30
10 x 35
8 x 40

Deadlifts
15 x 40
12 x 50
10 x 60
80 x 70

Calf raises - 20 reps
60/80/80/100

Seated leg press
15 x 85
12 x 105
10 x 125
8 x 145
6 x 160

leg extension
15 x 55
12 x 65
10 x 65
8 x 70

leg curls
12 x 50
10 x 60
8 x 65
6 x 70

walking lunges
4 set of 20 reps
2 / 15lb and 2 / 20lb dbs
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Old 10-01-2007, 03:55 PM   #45
Goblin6
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Nice work my dear one.
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