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09-24-2007, 12:56 PM | #31 |
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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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09-24-2007, 01:38 PM | #32 | |
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09-24-2007, 02:53 PM | #33 | |
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Wow, you don't mess around. Some nice workouts in there.
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09-24-2007, 02:57 PM | #34 | |
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09-24-2007, 04:16 PM | #35 | |
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I'd prolly annoy the shit out of you because I'd be asking you all kinds of questions. |
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09-24-2007, 04:19 PM | #36 | |
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09-24-2007, 08:06 PM | #37 | |
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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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09-25-2007, 10:18 AM | #38 |
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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 |
09-27-2007, 10:33 AM | #39 |
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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 |
09-28-2007, 09:22 AM | #40 |
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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 |
09-28-2007, 09:37 AM | #41 |
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great job zoila keep up the good work!
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*Christina* |
09-28-2007, 10:29 AM | #42 | |
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10-01-2007, 03:36 PM | #43 |
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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 |
10-01-2007, 03:54 PM | #44 |
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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 |
10-01-2007, 03:55 PM | #45 |
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Nice work my dear one.
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