Futures_Lady's Journal

[Futures_Lady]

7-18-05

Hi, I am new here to this site. As you can see from my member name I am Future's lady. I will mainly just be posting my workouts in here until I get a little more familiar with things. Here is my workout from today:

Cardio: 15 min. on recumbent bike

For the first few exercises I superset chest and back.
Naut. Vert. BP: 70x15
Compound Row: 70x15
Naut. Vert. BP: 65x11
Compound Row: 65x18
Naut. Vert. BP: 60x14
Compound Row: 60x22
All done without rest.

Calf Ext. on Naut. Leg Press:
90x8
Strip down(130x17, 100x10, 70x10)

The next two exercises I did back to back.
Naut. SP: 33x14
Laterals: 5x11

Leg Ext.:
30x15
40x8
Stripxfailure

Rev. Leg Raises:
25x20
25x12

Superarms: (Again, these two exercises were performed without rest)
Pushdowns: 25x30
Dumbell Curls: 15x10
Pushdowns: 25x25
Dumbell Curls: 10x18

[Futures_Lady]

Today's workout (7/20/05):

Cardio: 15 min. on Elliptical

Giant set:
Chins: neg. x 20 sec.
Dips: neg. x 16 sec.
Chins: neg. x 18 sec.
Dips: neg. x 15 sec.
Cable Curls: 35x13
Dumbell Overhead Ext.:20x10

Standing Calf Raises(DC style): Bwt x ? (too many)

Superset:
Naut. Leg Press:
50x10
70x8
150x9 (I did 9 full reps, and then half and quarter reps to failure.)
Leg Ext.:
40x8

21's:
15x7,7,7

I wasn't too happy with this session. I have never done the chins/dips before so it was kind of awkward for me. I know it's sad to say, but I enjoyed the cardio more than anything.

[Futures_Lady]

7-22-05

Circuit Training Day
Cardio: 15 min. on recumbent bike

All the machines I used today were Naut.

Tricep Ext.: 35x17
Preacher Curls: 47x11
Leg Ext.: 55x16
Ham. Curls: 65x16
Vert. BP: 85x9
Compound Rows: 80x12
Shoulder Press: 35x11
Leg Press: 110x16
Tricep Ext.: 40x13
Preacher Curls: 30x20
Leg Ext.: 45x12
Vert . BP: 70x8
Ham. Curls: 55x14
Compound Rows: 70x9
Shoulder Press: 30x11
Leg Press: 90x30

-3 min. on Row machine

Good workout overall.

[Futures_Lady]

Today's Workout 7/27/05
Cardio: 25 min. on recumbent bike

Vert. BP:
40x10
60x5
70x1
90x8, 5, 3
65x14

**STRETCH

Naut. Shoulder Press:
30x8
40x3
50x8, 4, 3

**STRETCH

Naut. Tricep Ext.:
20x10
30x5
45x9, 5, 4

**STRETCH

It was a good workout overall, but it was rather boring w/o Shawn.

[Futures_Lady]

Today's Workout 7/28/05
Calf Ext. on Leg Press:
70x10
90x5
130x18

Naut. Ham Curls:
20x15
35x8
60x14, 8, 5

Naut. Leg Press:
50x10
70x5
170x13
110x30

Light Cardio: 10 min. on Treadmill

[Futures_Lady]

Today's Workout 7/29/05
Naut. Pullover:
40x10
50x5
75x9, 5, 4

Compound Row:
40x10
70x5
90x8, 5, 3

**STRETCH

Naut. Preacher Curl (one arm):
20x10
L- 33x9, 5, 3
R- 33x9, 5, 3

Pinwheels:
L-20x6
R-20x7
(These were REALLY hard for me. Shawn made up my workout for today and I think he must of confused this exercise with the DB curls, b/c I haven't done these in awhile.)

Cardio: 15 min. Elliptical

[Futures_Lady]

Today's Workout 8/1/05
Vert. BP:
40x12
60x5
70x1
95x8, 4, 3

**STRETCH**

Naut. Shoulder Press:
30x8
40x3
53x10, 4, 3

**STRETCH**

Naut. Tricep Ext.:
20x10
30x5
47x11, 6, 5

**STRETCH**

Cardio: 18 min. on Elliptical
**I had to stop at 18 b/c I got a horrible cramp in my side.

[Futures_Lady]

Today's Workout 8/3/05
Naut. Pullover:
40x10
50x5
77x10, 6, 4

Compound Row:
40x10
70x5
95x13, 7, 4

**STRETCH**

Naut. Preacher Curls (one arm):
20x10
L-35x10, 6, 3
R-35x10, 6, 3
L-25x15
R-25x15

Pinwheels:
L-15x12
R-15x13

Cardio:
25 min. on recumbent bike

[Futures_Lady]

Today's Workout 8/5/05
Calf. Ext. on Naut. LP:
70x10
90x5
150x19

Naut. Ham. Curls:
20x15
30x8
65x16, 8, 6

Naut. LP:
50x10
70x5
150x15
110x40 (very tired after this set)

Light Cardio:
12 min. on Elliptical

Shawn slept in again today. What a butt!
No really it's ok, I just like to harass him about it.

[Futures_Lady]

Today's Workout 8/8/05
Vert. BP:
40x10
60x5
75x1
100x10, 5, 3

**STRETCH**

Naut. Shoulder Press:
30x8
40x3
50x11, 6, 4

**STRETCH**

Naut. Tricep Ext.:
20x12
30x5
50x12, 7, 5

**STRETCH**

Crunches:
0x23(failure)
*I paused and holded it for a 2 count at the top of each rep.

Cardio:
25 min. on recumbent bike

[Futures_Lady]

Today's Workout 8/10/05
Naut. Pullover:
40x10
50x5
80x11
60x18

Compound Row:
40x10
70x5
100x12, 7, 5

**STRETCH**

Naut. One Arm PC:
20x10
L-37x11, 5, 4
R-37x11, 5, 4

Pin wheels:
L-15x13
R-15x14

Cardio:
30 min. on Elliptical

Overall I didn't feel as I did the best that I could. My back was bothering me and I am REALLY tired. But I still did ok. I wish I could go back to bed now.

[Futures_Lady]

Today's Workout 8/12/05
Calf Ext. on Naut. LP:
70x10
90x5
170x20
150x17

Naut. Ham. Curls:
20x15
35x8
70x17
70x12

Naut. LP:
50x10
70x5
190x13
110x40
(Right after this set I went straight over to the Leg Ext.)
Leg Ext:
60x8 I was so sore after this I just wanted to go home, but I still had a little more to go.

Cardio:
12 min. on Row machine

I think tomorrow I will be bed ridden. In fact maybe for the whole weekend.

[Futures_Lady]

Today's workout 8/15/05
Vert. BP:
40x10
60x5
75x1
103x11, 6, 3

**STRETCH**

Naut. Shoulder Press:
30x8
40x3
57x12, 5, 3

**STRETCH**

Dumbell Tri. Ext.:
5x15
10x5
L-15x8, 4, 3
R-15x8, 4, 3
(I did these laying on the floor.)

**STRETCH**

Crunches:
0x32-to failure
(Again I did these with a pause and hold for a 2 count at the top.)

Cardio:
30 min. on recumbent bike

I think it went pretty well today. My back is still hurting pretty bad, but I don't know that it will get much better. I have been icing it throughout the day and that seems to make it feel ok for awhile. I was told I have 2 herniated discs awhile ago. I hope it feels better soon.

[Futures_Lady]

Todays's Workout 8/17/05
Naut. Pullover:
40x10
50x5
83x12
60x19

Compound Row:
40x12
70x6
105x12, 8, 6

**STRETCH**

Naut. OAPC:
20x8
L-39x11, 5, 3
R-39x11, 5, 3
45x13(both arms)

Pinwheels:
L-20x6, 4, 3
R-20x7, 5, 4

**STRETCH**

Cardio:
15 min. on Elliptical
15 min. on recumbent bike

I have just one word for how I feel right now.....SORE.

[Futures_Lady]

Futures says this about my split:

She is training M-W-F split.

Mon: Chest, tris, delts, abs, cardio

Wed: Back, bis, forearms, cardio

Friday: Legs, calves, cardio

Eventually we will mix up the abs for each session. The cardio is varied each session. We aren't gonna change a thing because her weights keep going up.