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  #106   ^
Old Sun, Jun-05-05, 23:39
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default 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
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  #107   ^
Old Mon, Jun-06-05, 00:37
Stardust's Avatar
Stardust Stardust is offline
Senior Member
Posts: 14,364
 
Plan: Keto
Stats: 410/319/260 Female 5'10"
BF:
Progress: 61%
Location: Ystad, Sweden
Default

Quote:
Originally Posted by IdahoSpud
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...


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 -
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  #108   ^
Old Mon, Jun-06-05, 12:45
pammiejoe6's Avatar
pammiejoe6 pammiejoe6 is offline
Senior Member
Posts: 18,562
 
Plan: Atkins...hp/hf
Stats: 333/313.2/150 Female 5'5
BF:
Progress: 11%
Location: texas
Default

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!
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  #109   ^
Old Tue, Jun-07-05, 00:21
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

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!
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  #110   ^
Old Tue, Jun-07-05, 00:26
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

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
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  #111   ^
Old Tue, Jun-07-05, 04:40
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Cardio: HIIT. One mile: Sprint approx 100 yds, walk approx 100 yds. Ugh.
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  #112   ^
Old Tue, Jun-07-05, 06:21
galatia's Avatar
galatia galatia is offline
Senior Member
Posts: 13,640
 
Plan: low carb
Stats: 173/135.8/130 Female 5'4"
BF:
Progress: 87%
Location: Mississippi
Default

Quote:


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...

Looking at your pictures and the progress you've made over the year-- you are NOT a wuss!
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  #113   ^
Old Tue, Jun-07-05, 08:19
pammiejoe6's Avatar
pammiejoe6 pammiejoe6 is offline
Senior Member
Posts: 18,562
 
Plan: Atkins...hp/hf
Stats: 333/313.2/150 Female 5'5
BF:
Progress: 11%
Location: texas
Default

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


you look great and your progress is absolutely evident babes!

have a great day!
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  #114   ^
Old Tue, Jun-07-05, 15:20
galatia's Avatar
galatia galatia is offline
Senior Member
Posts: 13,640
 
Plan: low carb
Stats: 173/135.8/130 Female 5'4"
BF:
Progress: 87%
Location: Mississippi
Default

Quote:


This can be a lonely and painful activity to keep coming back to day after day, so the words of encouragement are deeply appreciated.

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.
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  #115   ^
Old Tue, Jun-07-05, 20:44
pammiejoe6's Avatar
pammiejoe6 pammiejoe6 is offline
Senior Member
Posts: 18,562
 
Plan: Atkins...hp/hf
Stats: 333/313.2/150 Female 5'5
BF:
Progress: 11%
Location: texas
Default

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!
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  #116   ^
Old Wed, Jun-08-05, 00:34
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

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.
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  #117   ^
Old Wed, Jun-08-05, 02:56
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Cardio - HIIT. One mile. Run 100 yds, walk 100 yds. Coughing up blood (kidding). Just coughing - ozone.
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  #118   ^
Old Wed, Jun-08-05, 03:38
pammiejoe6's Avatar
pammiejoe6 pammiejoe6 is offline
Senior Member
Posts: 18,562
 
Plan: Atkins...hp/hf
Stats: 333/313.2/150 Female 5'5
BF:
Progress: 11%
Location: texas
Default

lmao you skeered me for a sec....


great workout and great job on the HIIT hun!
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  #119   ^
Old Thu, Jun-09-05, 23:57
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

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
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  #120   ^
Old Fri, Jun-10-05, 04:58
galatia's Avatar
galatia galatia is offline
Senior Member
Posts: 13,640
 
Plan: low carb
Stats: 173/135.8/130 Female 5'4"
BF:
Progress: 87%
Location: Mississippi
Default

Quote:


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!
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