Que pasa Pammie? :)

oh not too much...just finished my workout and am feeling great!! how bouts you?

Me? I just finished working 15 straight twelve hour days. Right now I'm feeling a little drained... Like I just ran a marathon but never got the reward of crossing a finish line anywhere :)

ewwwwww...well get some rest doll! ill catch up with you soon!

Lower Back and Legs (Hi Pammie!)

Going a little light - it's been a couple of weeks since I was able to lift. Been on induction-level carbs to attempt to get a little cutting in while unable to lift. I have some very stubborn little love handles. The ultra LC seems to be working, as I've noticed some improved definition, so far mostly in the arms and legs. I think I'll keep up the LC for a while, although it's definitely affected my strength.

Good Mornings: 180x10,10,10

Squats: 200x10,10,10
Wide stance squats: 230x10,10,10
Walking lunges: 10,10,10
Finisher - Leg extensions: 120x10,10,10 - kewl, had veins popping out on my lower quads, and could actually see the muscle fibers twitching!

Standing Barbell calf raises on plates: 180x10 200x10 180x10
Seated dumbell calf raises on plates (per leg): 100x10,10,5(f)

Straight leg deadlifts: 230x10 180x10,10
Pelvic Lift, knees and feet together, with 80lb plates: 10,10,10
Pelvic Lift, knees and feet apart, with 80lb plates: 10,10,10
Hamstring curls: 70x10,10,10
Side leg lifts with 10lb ankle weights: 10,10,10

well hang in there!!

do whatever makes you feel the best! i cant stand to do LC too often anymore, although i know its the fastest way to lose weight for me. i guess its all a give and take huh?

way to go on the workout spudinsky!! heheeeee

talk to you soon!!

Heya Pammie! Thanks for dropping by ;) I hear you about going full on LC. Gives me killer headaches, but the definition I'm getting is totally worth it! Another month or two (certainly by the time bathing suit season is over) I'll be ripped! Hahahaha :)

Tonight, Delts and abs (still staying a little light):

Lateral Raises: 20x10,10,6(f)
DB Front Raises: 25x10,8 20x10
Bent over lateral raises: 25x10,9 20x10
Barbell upright rows: 110x10,8,8
DB Presses: 25x10,10,8(f)
Finisher - Arnold Presses: 25x10,10

Dragon Flags: 5,5,5
Bicycle crunches: 15,15,15
Oblique sit-ups: 15,15,15
Ab roller extensions: 10,10,10

1-1/4 mile run: 9:00

Wimped out yesterday. Too tired to run or work out (a damn shame because it was arm day). Rest is important as well I suppose... *sigh*

yup rest really is important hun! no worries!!


hey what are dragon flags?

Rest!
 

Yep, I'm darn glad I did rest. Wouldn't have had as good a workout as I did tonight if I hadn't!

Arms (still light - I'll hit it a little harder on the next split).

Seated twisting curls: 25x10,10,10
Barbell Curls: 60x10,10,7(f)
Hammer curls: 25x10,10,10
1st finisher - Cable pulls to the face (narrow grip): 50x10,10,10
2nd finisher - Incline curls: 20x5 15x10,10

Close grip bench press: 130x10 150x10,9
Kickbacks: 25x10,10,10
standing one arm extensions: 15x10,10,10
Combination skull crusher/negative bench press: 50x10,10 40x10
lying Cross face extensions: 15x10,10,10
finisher - reverse grip pressdown: 35x10,10,10

Dumbell reverse wrist curls:15x10,10,10
Dumbell wrist curls: 25x10,10,10

Cardio: 2.5 miles 20:55

Wow, you are working hard and it's paying off. I looked in your gallery and your daughter is a beauty.

Maybe we'll meet up in the chatroom again.

See ya

Heya Stardust (ex-neighbor!) thanks for stopping by my gym log and checking out the pix in my gallery! Yeah, Grace is a cutie - but that's just because she's adopted and doesn't share my DNA :)

I had planned on doing a little chatting from work, but the phone and internet are down over the weekend. Talk about a droll night shift! I did manage to get my truck washed however... :)

Chest, Upper back, Abs:

Incline Bench Press: 130x10,10 110x13(f)
Decline Bench Press: 130x11,12,12
Flat flyes: 40x7 30x8(f),10
Decline dip-pushups: 10,8,10

One Arm dumbell rows: 100x10 (a co-worker suggested substituting pull-ups instead, thus only one set of these)
Bent over Barbell rows: 130x8 110x10,10
Wide grip pullups to back of neck: 7,5,4 +4 assisted. Difficult exercise. I hate it! But I'll be doing more...
Finisher - lying straight arm pullovers: 40x10,10,10

Dumbell "21" shrugs: (7 forward rotations, 7 reverse rotations, 7 straight shrugs: 30x21,21,21
Plate shrugs: 45lb x 10,10,10

Decline situp with 25 lb plate: 10,10,10
Dragon flags: 5,5,5,5
Reverse crunch with 10lb ankle weights: 20,20,20
Oblique situps: 15,15,15
Ab roller extensions: 10,10,10

Man oh man are my lats sore! I've never had DOMS like this in my lats... they've always grown, but they've never been sore like this. Who would have thought a few pullups would unleash such soreness? I can hardly wait to do some more!

Lower Back and Legs (ugh!)

Good Mornings: 200x10,10,10

Squats: 220x10,10,10
Wide stance squats: 250x10,10,10
Walking Lunges w/40 lbs (per leg): 10,10,10

Barbell calf raises, toes on plate: 220x10 200x10,10
Seated Dumbell calf raises: Dumbell on knee, toes on plate (per leg): 100x10,10,10

Straight leg deadlifts: 250x10,10,10
Pelvic lift, knees & feet together, with weight on pelvis: 100x10,10,10
Pelvic lift, knees & feet apart, with weight on pelvis: 100x10,10,10
Lying side leg lift with 10lb ankle weights: 10,10,10

Doh!
 

Hey Pammie, I totally missed that you asked what Dragon Flags are! It's a new exercise for me, and I'm pretty stoked to even be able to do them. Here's a link to some photos: http://www.powerathletesmag.com/pages/aussieabs.htm

Geeze you sound like my man when someone says the kids are cute and they look like him. He wonders how that can be, because they have his DNA. lol

Hey, I understand about chatting. I don't always have time either, but Seek and I have a blast when we can meet and chat. And, of course, it always fun to meet others too. We just seem to be the regulars right about now.

You are working hard. No wonder you are so sore. Many moons ago I did a little lifting for toning and loved it, but I got sore. Yow! Something that helped a woodcutting fried of mine from being so sore after extra hard work cutting was to take Safflower capsules. I reccommended them to him and he swore by them.

Have a great sunny week -

wow ill have to try those dragon flags..thanks hunny!!


and whohoooo on feeling those lats! ive started doing pullups myself and oh my gawd they are hard!! heheheeeee gotta love that dontcha?? feels GREAT!


youre doing great spudinsky! man you sure do lots of sets of 10..im impressed! im a big baby and like those short sets of like 6x4 or 5x5...hehehee...but i started FBFL today and tomorrow is metabolic day so ill be supersetting between 4 exercises 3x12 with only 30 sec in between...mommy!!!!!! hehehhheeeee

talk to you soon dude!

Stardust... thanks for being understanding. Occasionally real life interferes with cyber life ;) Thanks for the tip on the safflower. I'll give it a shot next time I get over to the health food store. As for my beautiful child, she's wonderful and takes my breath away, but I simply can't claim credit for her beauty and sunny attitude.

Pammie... yeah I do sets of 10. And I ought to be using heavier weights that'll make me fail after six to eight reps. Less volume, more intensity is what I *ought* to be doing. I'm a wuss... Enjoy your metabolic day. It hurt just to read what you plan on doing!

Shoulders and Abs

Warmup: Barbell rows, bare olympic bar: 20 reps
Barbell upright rows to chin (rapidly): 110x15 90x9(f),8(f)
Lateral Raises: 25x7(f) 20x10,10
Front Raises: 30x8 25x10,10
Bent over lateral raises: 30x8 25x10,10
Dumbell Press: 20x10,10,10
Arnold Press: 20x10,10,10
Shoulder rotations: 20x10 25x10,10

Dumbell Cleans: 20x7,10,10

Dragon Flags: 8,8,4,4
Bicycle crunch: 15,20,20
Oblique situps: 15,15,15
Ab roller extensions: 12,12,12

Cardio: HIIT. One mile: Sprint approx 100 yds, walk approx 100 yds. Ugh.

Looking at your pictures and the progress you've made over the year-- you are NOT a wuss! :)

i AGREE!!! so NOT A WUSS!!!


you look great and your progress is absolutely evident babes!

have a great day!

I agree completely. Those of us who work-out at home really feel it. As far as my posting some updated pictures-- when I get down to 140 I will, until then, there wouldn't be enough change to make it worth while. Thanks for the compliment. :) I started a new routine today. It's a workout I saw in Bill Phillips Supplement review book. I had started doing it several months ago but I don't like staying with the same thing for very long. One good thing about it....it forces me to use only moderate weight on squats-- I'd really like to achieve good results without such heavy weight, if that's possible. Keep in touch. :)

i think thats why i so need my forum friends yanno? since i work out at home i dont get the gym atmosphere and i need encouragement! it really does help to have people tell you youre doing well!!


hope you had a great day spud!

Arms (blasting session)

Oly Barbell Curls: 90x6(f) 60x10,10,10,7(f)
Seated twisting curls: 30x10,10,10,7,5(f)
Hammer Curls: 30x10,10,10,8,4(f)
1st finisher - Reverse Oly bar curls: 40x10,10,10
2nd finisher - Incline curls: 20x6(f),8(f),10

Close grip bench press (rapidly): 180x6(f) 150x10,8(f) 130x8(f) 110x8(f)
French Presses leaning against a table: 10,10,10,10,10
One arm dumbell extensions: 20x6(f) End of this exercise - this muscle group was already shot!
Kickbacks: 20x10,10,10,10
Cross-face extensions: 20x10 15x6(f) 10x10,10
Combination skull crushers, negative bench press: 50x10 40x10,10,10

Dumbell wrist curls: 20x10,10,10,10
Dumbell reverse wrist curls: 15x10,10,10,10

Felt like a pretty solid workout. Hopefully I'll get some arm growth out of this - I'm lagging a bit there.

Cardio - HIIT. One mile. Run 100 yds, walk 100 yds. Coughing up blood (kidding). Just coughing - ozone.

lmao you skeered me for a sec....


great workout and great job on the HIIT hun!

Hahahaha. Hey, if you aren't coughing up blood, you aren't running hard enough! I *hate* this air basin. The CA central valley is 2nd worst in the nation behind the LA basin. Nothing like those summer brown air days...

Chest, Upper Back, Abs.

Wide grip bench press (rapidly): 170x9 150x7(f) 130x8 110x8,10
Decline flyes: 30x10,10,10
Incline flyes: 30x10,10,10
Dips: 10,10,10
Finisher - Wide grip bench press (again!) 90x10,10,9(f)

Pullups (these killed me last time, so I did more!!!) 8,7,6,5,4
One arm dumbell rows: 110x10,5(f) 100x7
Bent over barbell rows: 110x10,10,10
Barbell shrugs: 200x10,10,10
Dumbell cleans (excellent trap exercise): 30x10,10,10
1st finisher - straight arm lying pullovers: 50x10,10,10
2nd finisher - wide grip lat pulldowns: 120x5 (lats wasted!)90x10,10

Decline situp with 25lb plate: 10,10,10
Reverse crunch with ankle weights: 20,20,20
Oblique situps: 15,15,15
Ab roller extensions: 12,12,12
Dragon Flags: 10,8,5,3

I've got about 5 weeks to lose this bit of belly flab remaining. We're going camping/water-skiing/boating with some friends. It really sucks to have a deadline to unearth my abs, but if nothing else, it'll keep me exercising hard and eating right for a while :)

Me too! I'll be going to see some friends I haven't seen in many years in 5 weeks! I have to say-- it keeps you focused. Good luck to you and me both! :)