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  #61   ^
Old Thu, Jun-27-02, 15:53
missatc's Avatar
missatc missatc is offline
Senior Member
Posts: 351
 
Plan: SBD + Exercise
Stats: 218/211/135 Female 64"
BF:
Progress: 8%
Location: Washington State
Default C1W9D60

What a killer workout this morning. I think my legs must still be tired from yesterdays LBWO. I didn't change a thing for my cardio but it felt like there was lead in my legs the whole time! I got through my last minute of running by telling myself just 10 more seconds, ( had to repeat it 6 times ) I felt like I really accomplished something when I was finished. I think I felt the best about not quitting just because it felt so much harder. I tend to not allow myself to push too far past the "comfort zone".

Wa'il-I look forward to hearing more about the software. We are supposedly one of the first facilities in the ANM (NW Mtn Region) to get STARS. I believe I heard something about the first part of 2003.

Gotta go play w/ the ASR9 and ARTS. CYA!
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  #62   ^
Old Tue, Jul-02-02, 21:38
missatc's Avatar
missatc missatc is offline
Senior Member
Posts: 351
 
Plan: SBD + Exercise
Stats: 218/211/135 Female 64"
BF:
Progress: 8%
Location: Washington State
Default C1W?D64,65,66

My posting has been sporadic, but I am keeping up with my workouts-kinda . I skipped my last cardio last week, and postponed yesterdays workout to today. Additionally, I am leaving very early tomorrow morning for a 1 week vacation to SOCAL for my sister's wedding. SO....this morning was a triple whammy! I did yesterday's 20MAS, today's UBWO, and tomorrow's LBWO. An hour and a half later, I was totally whupped and it was only 0700!! I am glad I got it done, and I will only miss 1 week instead of 2.

Back in 10 days or so. Bye!
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  #63   ^
Old Tue, Jul-23-02, 06:37
judy130 judy130 is offline
Senior Member
Posts: 470
 
Plan: BFL with SP
Stats: 167/158.5/150 Female 63ins
BF:31/26/20
Progress: 50%
Location: UK
Default

Hi KT

What a super photo of you - now I've seen it, I can't even remember what you had in it's place! Talk about short-term memory LOL

Did you have a good time at your sister's wedding? I think SOCAL must stand for southern California so it must have been very warm there.

Are you going to start BodyRX now? Look forward to seeing how you get on - also some stats from BFL.

See you
Judy
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  #64   ^
Old Tue, Jul-23-02, 09:21
missatc's Avatar
missatc missatc is offline
Senior Member
Posts: 351
 
Plan: SBD + Exercise
Stats: 218/211/135 Female 64"
BF:
Progress: 8%
Location: Washington State
Default BODYRx,Cycle3...C1W1D1...7/22/02

Yesterday was day 1 of my new challenge! I started with the following workout, but did not reach failure on any of them, so will definately be upping the reps and/or lbs next workout!

Chest Press: 6 sets of 8 ~ 20lbs (will up the reps to 12)

Incline Press: 6 sets of 8 ~ 15lbs (will up the reps to 10)

Inlclined Chest Fly: 6 sets of 8 ~ 10lbs (will do flat back next time & up the reps to 10)

Dumbbell Curls: 5 sets of 8 ~ 12lbs (will up the reps to 9)

Preacher Curls: 5 sets of 8 ~ 12lbs (will up the reps to 9)

I plan to do cardio 2x a week (TU/TH), but not with this heat!

-Judy, thanks for noticing the new pic! (It use to be a Garfield head ) I don't have any real body statistics for BFL, as the measurements I took have been lost. I could've sworn I had posted them, but I can only find my bloodwork stats. My bench press stats are posted below.

D1 (UBWO)////D66 (UBWO)
DB bench press: 12reps ~ 8#s////12reps ~ 15#s
...........................10reps ~10#s////10reps ~20#s
...........................8reps ~ 15#s////8reps ~ 25#s
...........................6reps ~ 15#s////6reps ~ 30#s
...........................12reps ~ 20#s//12reps ~ 25#s
DB Flyes.............12reps ~10#s///12reps ~ 15#s

This exercise saw the greatest change in strength, though I am happy to report that I was at least 3lbs stronger in all my exercises!

I am looking forward to getting back into a routine for strenth training. My chest and biceps aren't so sure after yesterdays workout (and I didn't even reach failure-don't tell them what is really in store for them ). Tomorrow is back and triceps.
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  #65   ^
Old Sat, Jul-27-02, 10:56
missatc's Avatar
missatc missatc is offline
Senior Member
Posts: 351
 
Plan: SBD + Exercise
Stats: 218/211/135 Female 64"
BF:
Progress: 8%
Location: Washington State
Default End of week 1 or should that be: "practice week"

Since I didn't reach failure on any exercises this week, I am just looking at this past week as a practice week. I also did not do any aerobic which I will be implementing 2x a week starting this next week. The DOMS howver, are not just practice ones! Thank our maker above for L-glutamine! The BodyRx program also only reguires abs done 1 a week. However, I plan to do them on my two cardio days as well. Here is my weekly workout:

MO:
chest - 3 diff. exercises, 6 sets ea. 10 reps per set
biceps - 2 diff. exercises,5 sets ea. 10 reps per set

TU:
20MAS and abs (2 different exercises as many reps as possible)

WE:
back - 3 diff. exercises 6 sets ea. 10 reps per set
tri's - 2 diff. exercises 5 sets ea. 10 reps per set

TH:
20MAS & Abs

FR
Quads/hamstrings - 3 diff. exercises 6 sets ea. 10 reps per set
calves - 2 diff. exercises, 5 sets ea. 10 reps per set

SA:
Shoulders - 3 diff. exercises, 6 sets ea. 10 reps per set
abs - 2 diff. exercises, as many reps as possible
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  #66   ^
Old Mon, Aug-12-02, 19:52
missatc's Avatar
missatc missatc is offline
Senior Member
Posts: 351
 
Plan: SBD + Exercise
Stats: 218/211/135 Female 64"
BF:
Progress: 8%
Location: Washington State
Default "T-Dawg" starts today!

I have started the "T-Dawg" plan today and will continue with BodyRx for exercise.

Preworkout: Ribose-D & 20 oz water

Workout:

Bench Press: 25#: 12, 9, 12, 9, 8, & 9

Incline Press: 15#: 12, 12, 10, 11, 10 & 10

Flyes: 12#: 12, 10, 9, 10, 9 & 9

DB Curl: 15#: 12, 10, 8, 8 & 7

Preacher: 12#: 9, 9, 8, 8 & 7
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  #67   ^
Old Mon, Aug-12-02, 19:54
itsjoyful's Avatar
itsjoyful itsjoyful is offline
Senior Member
Posts: 1,291
 
Plan: IN LIMBO!!!!!
Stats: 145/137/126
BF:28.3%/22%/18%
Progress: 42%
Location: Northern California
Default

Way to go! Our work outs look so similar, but you lift more.
Peace,
bren
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  #68   ^
Old Wed, Aug-14-02, 11:56
missatc's Avatar
missatc missatc is offline
Senior Member
Posts: 351
 
Plan: SBD + Exercise
Stats: 218/211/135 Female 64"
BF:
Progress: 8%
Location: Washington State
Default

I am NOT going to do cardio for at least a few weeks. Call it lazy (which it partially is ), but there is too much going on right now in making offers on a different house and getting this one ready to sell. Not to mention our last little "fling" for vacation next week which includes "back-to- school" shopping for the munchkins. Arrrrgh!!!! What I probably need the most is the cardio to help me mentally. Perhaps if time permits tomorrow, I will do a bit before my LBWO.

Did some back (need to see my trainer about the surgical tubing exercises) and all my triceps. Good workout, but no time for stats. Next week!

Bren, I swam competitively for 12 years, from age 6 to 18. I don't think that kind of muscle base ever goes completely away. I also spent 5 years in the USMC between 19-24, they kinda demand you stay in shape . I have really let myself go these past 10 years and I am paying for it! The wt is not moving off like it once use to. I'm sure it has nothing to do w/age!
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  #69   ^
Old Wed, Aug-14-02, 16:58
itsjoyful's Avatar
itsjoyful itsjoyful is offline
Senior Member
Posts: 1,291
 
Plan: IN LIMBO!!!!!
Stats: 145/137/126
BF:28.3%/22%/18%
Progress: 42%
Location: Northern California
Lightbulb cardio

I'm thinkin' it's not such a bad idea to skip cardio for a while. I'm hoping when the girls get back, I'll have more time/energy to do 'fun' cardio (rollerblading, swimming, biking...) instead of dreadmill, I mean treadmill cardio. Since they only have 3 more weeks left of summer, I want to try to make the most of it for them.


Peace,
Bren

p.s. you were in the MARINES? I am impressed!
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  #70   ^
Old Sat, Aug-17-02, 11:13
missatc's Avatar
missatc missatc is offline
Senior Member
Posts: 351
 
Plan: SBD + Exercise
Stats: 218/211/135 Female 64"
BF:
Progress: 8%
Location: Washington State
Default

We 8/14/02 Day2 Back/Triceps

1 arm DB row: 6 sets ~ 25#: Reps-12,9,8,8,8,8

Bent over row: 2 sets (got a phone call couldn't ignore) ~ 2x15: Reps- 10,10

St. Leg Dead lift: Did not do, same phone call and running out of time.

Flatback Tricep ext. 5 sets ~ 2x12# Reps-12,12,9,6,5

Tricep Kickback: 5 sets ~ 8# Reps-8,10,10,10,10


Fr 8/16/02 Day3 LBWO

Leg ext. : 6 sets ~ 70# Reps-12,10,10,9,9,8

Step-ups: 6sets ~ 2x20# Reps-12,12,12,9,9,9

Hamstring curl: 6 sets ~ 35# Reps-12,12,10,8,6,6

Single Calf Raise: 5 sets ~ 15# Reps-12,10,10,9,9

Angled Calf Raise: 5 sets ~ 2x30# Reps-12,12,12,12,12



Sa 8/17/02 Day4 Shoulders/Abs

Arnold DB Press: 6 sets ~ 13# Reps-12,12,10,9,9,9

Seated Lat Raise: 6 sets ~ 8# Reps-8,6,7,6,6,6

Rear Deltoid Flyes: 6 sets ~ 3# Reps-12,12,10,12,12,10
(Still working on form on this one, but will still up the wt.)

Bent Knee Crunch: 5 sets, 20 reps per set

Torso Track: 5 sets, 20 reps per set

Tomorrow would normally be my free day, but we are going to a theme park on Mon. So, tomorrow will be day1 workout and Mon. will be my free day for both exercise and meals.
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