Futures_Lady's Journal

[Futures_Lady]

Today's Workout 9/12/05

Vert. BP:
40x12
60x5
75x1
115x10, 4, 3
80x12 (+static)

**STRETCH/FLEX**

Naut. SP:
30x10
40x5
68x8, 3, 1
45x ? neg. secs.

**STRETCH/FLEX**

Rolling Tri. Ext.:
5x10
10x5
L-15x10, 4, 3, 2
R-15x10, 4, 3, 2
*superset bench dips: bwt x 12?

**STRETCH/FLEX**

Crunches:
bwt x25x3 (3 sec. hold at the top)
*20 sec. vacum hold after each set

HIIT Cardio: (on Elliptical)
WU-5 min.
HIIT-4 min. total
Cool down-3 min.

Wow, I am beat. What a workout though. I am still recovering from my leg workout a few days ago, so the cardio sucked. :bawling:

[future]

Great session!..again.

[irongirl]

Sorry if these sound like really dumb questions, but...

What is Vert. BP, and a rolling tri ext? Keep in mind that my gym has basic equipment. I come from a pretty small place compared to a lot of you, so we've got nothing fancy

And Nautilus is just the brand name of the machine? Is that right? So would the shoulder press , etc , be much different than any other? I'm just curious, thanks.

[future]

Vert BP is a verticle bench press. Rolling tricep extensions:

http://www.midwestbarbell.com/videos/rollingext.wmv

Yes, at the gym they have all Nautilus brand equipment. I'll let Tammy tell you what she thinks about the equipment.

[goes4ever]

I'm glad IG asked those questions..........I did not know either

[irongirl]

Vertical bench press...is it a machine? I'm having a hard time with that one..lol..I think my brain is depleted at the moment

[future]

Yep. A bench press machine that you site upright on. Well it sort of tilts back but for the most part it's just sitting up. Here is a pic to help. Not the same one but you get the idea.

[irongirl]

lol...ok, gotcha future...if you had called it a chest press I would have know. See, told ya I'm depleted It was the "vertical" that confused me....I'm a dork!!!

[Futures_Lady]

Today's Workout 9/14/05

Naut. Pullover:
40x15
60x5
100x12
90x10
65x18

Compound Rows:
40x15
65x6
80x1
125x10, 6, 5
100x15

**STRETCH**

Naut. OAPC:
20x10
30x1
L-50x7, 4, 2
R-50x7, 4, 2
L-45x8, 4, 2
R-45x7, 4, 2

**STRETCH**

Pinwheels:
L-20x9, 4, 3
R-20x10, 5, 4
L-15x14
R-15x15

Cardio: (HIIT on Elliptical)
WU: 5min.
HIIT: 4min.
CD: 3 min.

[future]

Very nice session! Talk about kick ass!!! wnedd: :woo: arty:

[Futures_Lady]

Thanks.

[future]

:2: :ridinghor :sheep:

[S1K]

...Love the avatar !!

[goes4ever]

sponge bob cartoon rocks!

[future]

You should hear my Patrick impression.