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  #46   ^
Old Mon, Oct-31-05, 15:52
truckgirl's Avatar
truckgirl truckgirl is offline
Senior Member
Posts: 8,887
 
Plan: Organic/Dr. Berg
Stats: 239/201.6/150 Female 5 ft 6 in
BF:
Progress: 42%
Location: USA
Cool

Saturday
15 min Cross Trainer (didn't realise gym closes early on Sat. )
20 min walk with Sis and Sadie

Sunday
3 sets of 10 on Captains Chair
Abdominal Machine 70 X 8,5,3,5
Crosstrainer 40 min, Random Profile, level 10. Heart rate 165-178- felt good!

Day 1, Week 2 of Baby Got Back
Horizontal Push Pull, Horizontal plane back (pull)
Bent Barbell Rows
20 X 8, 22.5 X 8, 25 X 8
Cable Rack Pulls
50 X 8, 60 X 8, 70 X 8
Dumbell Row
22.5 X 8, 25 X 8, 27.5 X 8



Calf Raisers
60 lbs on back, 4 sets of 25


Horizontal plane chest (push)
Chest Press
60 X 8, 60 X 7, 60 X 5
Standing Barbell Press
30 X 4,2, 20 X 8, 20 X 8
Flat Flyes
17.5 X 9, 20 X 3,5, 17.5 X 8

Last edited by truckgirl : Fri, Nov-11-05 at 10:59.
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  #47   ^
Old Mon, Oct-31-05, 17:45
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

You have Standing Barbell Press for chest?
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  #48   ^
Old Mon, Oct-31-05, 18:23
truckgirl's Avatar
truckgirl truckgirl is offline
Senior Member
Posts: 8,887
 
Plan: Organic/Dr. Berg
Stats: 239/201.6/150 Female 5 ft 6 in
BF:
Progress: 42%
Location: USA
Default

Quote:
Originally Posted by galatia
You have Standing Barbell Press for chest?

Yes, I got it mixed up with Flat Barbell Press........still learning all these new things.
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  #49   ^
Old Thu, Nov-03-05, 11:46
truckgirl's Avatar
truckgirl truckgirl is offline
Senior Member
Posts: 8,887
 
Plan: Organic/Dr. Berg
Stats: 239/201.6/150 Female 5 ft 6 in
BF:
Progress: 42%
Location: USA
Default

Day Two, Week Two of Baby Got Back
Dominant Quads

Squats
100 X 8/8/8
I'm not going to use the smith machine anymore. I'm working a muscle in my back that I never worked when doing freeweight squats.
Leg Press
150 X 8, 170 X 8, 190 X 8

Leg Extention
70 X 15/15/15




Bicep Work

Preacher Curl
60 X 5,5,5

Standing Barbell Curls
25 X 5,4,5

Dumbell Curls
Concentrated,both arms
15 X 5,5,5
Seated Dumbell Curls, both arms
15 X 5


Cardio
Bike 20 min, random, level 5
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  #50   ^
Old Sat, Nov-05-05, 18:55
truckgirl's Avatar
truckgirl truckgirl is offline
Senior Member
Posts: 8,887
 
Plan: Organic/Dr. Berg
Stats: 239/201.6/150 Female 5 ft 6 in
BF:
Progress: 42%
Location: USA
Cool Did this Friday

Week Two, Day Three of Baby Got Back
Vertical Plane Back (Pull)

Lat. Pulldowns
95 X 8,8,4,4

Pullovers
10 X 8,8,8

Pullups (weight assisted)
59 X 8,8,4,4




Vertical Plane Shoulders (Push)

Lateral Raise on Incline Bench
10 X 8,8,8


"Arnies" (Twisting dumbell press)
15 X 8,8,8

Standing Lateral Raise
10 X 8,8,8


Seated Calves - Leg Press
50 X 50,50


Cardio

Crosstrainer, Random Profile, Level 10
20 min Heart Rate 162-170

Last edited by truckgirl : Mon, Nov-07-05 at 15:26.
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  #51   ^
Old Tue, Nov-08-05, 05:58
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

How are you liking BGB? You're doing good.
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  #52   ^
Old Tue, Nov-08-05, 13:00
truckgirl's Avatar
truckgirl truckgirl is offline
Senior Member
Posts: 8,887
 
Plan: Organic/Dr. Berg
Stats: 239/201.6/150 Female 5 ft 6 in
BF:
Progress: 42%
Location: USA
Default Monday Workout

Week 2, Day 4 of Baby Got Back
Hip/Hamstring Dominant Legs, Light Quad and Tricep Work

Hip Extention
130 X 8, 8, 8

Seated Leg Curl
75 X 8,8,8

Prone Leg Curl
75 X 8,8,5,3

Leg Extention
75 X 20/20/20




Tricep Work

Pushdowns on Universal Machine
80 x 8,8,5,3


Dumbbell Kickback (both arms the same)
12.5 X 8,8,5,3

Dumbbell Overhead Extensions (hands together on one dumbbell)
20 X 8,8,8


No cardio, sick today, and just the weight training wore me out.

I did all the leg work in a circut, then all the arm work in a circut. Wanted my reps to be more consistent, and it seemed to work. Next week, I'll up the weight on all of these exercises, but continue to try to consistent reps.

Debbie, thanks for coming by! I'm really enjoying BGB.
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  #53   ^
Old Wed, Nov-09-05, 18:12
truckgirl's Avatar
truckgirl truckgirl is offline
Senior Member
Posts: 8,887
 
Plan: Organic/Dr. Berg
Stats: 239/201.6/150 Female 5 ft 6 in
BF:
Progress: 42%
Location: USA
Default

Tuesday-
Sick, no work out.

Wednesday-
Did 3 hour house cleaning job. Still sick, but improving.
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  #54   ^
Old Fri, Nov-11-05, 11:15
truckgirl's Avatar
truckgirl truckgirl is offline
Senior Member
Posts: 8,887
 
Plan: Organic/Dr. Berg
Stats: 239/201.6/150 Female 5 ft 6 in
BF:
Progress: 42%
Location: USA
Default

Day 1, Week 3 of Baby Got Back
Horizontal Push Pull, Horizontal plane back (pull)
Bent Barbell Rows
27.5 X 8, 25 X 8/8
Deadlifts
40 X 8/8/8
Dumbell Row
27.5 X 8/8/6/2



Calf Raisers
60 lbs on back, 4 sets of 25


Horizontal plane chest (push)
Chest Press
62 X 8/8/8 Long rests between sets
Flat Barbell Press
20 X 8/6/2/6/1/1
Flat Flyes
17.5 X 8/8/8


Cardio
3 hour house cleaning job in AM

Last edited by truckgirl : Fri, Nov-11-05 at 16:11.
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  #55   ^
Old Sat, Nov-12-05, 23:44
truckgirl's Avatar
truckgirl truckgirl is offline
Senior Member
Posts: 8,887
 
Plan: Organic/Dr. Berg
Stats: 239/201.6/150 Female 5 ft 6 in
BF:
Progress: 42%
Location: USA
Default Sat. Workout

Day Two and Three of Baby Got Back


Since I got so far behind with my workouts from being sick, I did two day's worth today. Since they were all different, I didn't feel totally slammed, it just took a lot of time at the gym.


DOMINANT QUADS


SQUATS (freeweight, not Smith Machine)
40 X 15/15/15- Didn't take bar off back in between sets, this kicked my butt!
LEG PRESS
190 X 8/8/8- Increase weight next time!
LEG EXTENTION
75 X 15/15/8/7


BICEP WORK

PREACHER CURL
55 X 8/5/3
STANDING BARBELL CURLS
25 X 5/5/5
CONCENTRATED DUMBELL CURLS
12.5 X 8/8/8


VERTICAL PLANE BACK (PULL)LATERAL PULLDOWN
95 X 5/3/5/3/3/5
PULLOVERS
15 X 7/8/8
PULLUPS (weight assisted)
62 X 8/8/6/2


VERTICAL PLANE SHOULDERS (PUSH)
LATERAL RAISE ON INCLINE BENCH
12.5 X 8/8/8
ARNIES
15 X 8, 17.5 X 5/3/6/2
STANDING LATERAL RAISE
12.5 X 5/7/5/2
SEATED CALVES-LEG PRESS
70 X 50/50


CARDIO
Crosstrainer, 10 min, level 10, heart rate = 160-165
Mutiple physical Saturday chores

Last edited by truckgirl : Tue, Nov-15-05 at 18:24.
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  #56   ^
Old Mon, Nov-14-05, 15:54
truckgirl's Avatar
truckgirl truckgirl is offline
Senior Member
Posts: 8,887
 
Plan: Organic/Dr. Berg
Stats: 239/201.6/150 Female 5 ft 6 in
BF:
Progress: 42%
Location: USA
Cool Monday Workout

Week 3, Day 4 of Baby Got Back
Hip/Hamstring Dominant Legs, Light Quad and Tricep Work

Hip Extention
130 X 8/4/4/4/4

Seated Leg Curl
80 X 8/8/8

Prone Leg Curl
78 X 8/8/4 75 X5/3

Leg Extention
80 X 20/20/15/15




Tricep Work

Pushdowns on Universal Machine
90 x 8/8/8


Dumbbell Kickback (both arms the same)
12.5 X 8 15 X 5/3/5/3

Dumbbell Overhead Extensions (hands together on one dumbbell)
22.5 X 8,8,8


2 hours of painting the living room, does that count?

Last edited by truckgirl : Tue, Nov-15-05 at 18:24.
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  #57   ^
Old Wed, Nov-16-05, 00:43
truckgirl's Avatar
truckgirl truckgirl is offline
Senior Member
Posts: 8,887
 
Plan: Organic/Dr. Berg
Stats: 239/201.6/150 Female 5 ft 6 in
BF:
Progress: 42%
Location: USA
Default

Day 1, Week 4 of Baby Got Back
Horizontal Push Pull, Horizontal plane back (pull)
Bent Barbell Rows
25 X 8/6/2/5/3
Rack Pulls
30 X 8/8/8
Dumbell Row
30 X 8/8/8



Calf Raisers
70 lbs on back, 4 sets of 25


Horizontal plane chest (push)
Chest Press
65 X 8/8
Flat Barbell Press
30 X 8/8/8
Flat Flyes
20 X 8/8/8


Cardio
Bike, Random Profile, level 6, 20 min
Eliptical, flat profile, 10 min


TOM was killing my back today, so I didn't do as well as I would have liked. I DID get in the 30 min cardio which I really didn't feel like doing, but as part of the 12 week challange, I'm suppose to get in 3 30min sessions a week.
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  #58   ^
Old Wed, Nov-16-05, 07:03
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

Way to push yourself!! Lookin' good girl.
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  #59   ^
Old Thu, Nov-17-05, 15:02
truckgirl's Avatar
truckgirl truckgirl is offline
Senior Member
Posts: 8,887
 
Plan: Organic/Dr. Berg
Stats: 239/201.6/150 Female 5 ft 6 in
BF:
Progress: 42%
Location: USA
Default

Day 2, Week 4 of Baby Got Back




DOMINTANT QUADS
SQUATS (freeweight, not Smith Machine)
25 X 35(fast) 50(down 1, up2) 20 (fast)/ 30 (fast) / 50 (fast)
LEG PRESS
205 X 15, 225 X 10, 245 X 5/3
LEG EXTENTION
70 X 20, 75 X 15, 80 X12


BICEP WORK

PREACHER CURL
50 X 8, 55 X 8, 60 X 6
STANDING BARBELL CURLS
25 X 10/8/8
CONCENTRATED DUMBELL CURLS
(both arms) 15 X 10, (right) 17.5 X 8, (left) 15 X 8, (right) 17.5 X 8, (left) 15 X 8


CARDIOEliptical, 20 min, Glueteal Profile
Bike, 2 min, hill profile, level 10
(that's not a tyop- I really only did it for 2 min.
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  #60   ^
Old Sat, Nov-19-05, 20:51
truckgirl's Avatar
truckgirl truckgirl is offline
Senior Member
Posts: 8,887
 
Plan: Organic/Dr. Berg
Stats: 239/201.6/150 Female 5 ft 6 in
BF:
Progress: 42%
Location: USA
Cool Friday's Workout

Week 4, Day 4 of Baby Got Back (got mixed up! )
Hip/Hamstring Dominant Legs, Light Quad and Tricep Work

Hip Extention (left leg is stronger)
130 X 10/8/2/10

Seated Leg Curl
90 X 9/9/10

Prone Leg Curl
78 X 8/4/4/1/4/4/10

Leg Extention
90 X 12/8, 85 X 18/2/15/5




Tricep Work

Pushdowns on Universal Machine
100 X 9/9/10


Dumbbell Kickback (both arms the same)
15 X 9/9/10

Dumbbell Overhead Extensions (hands together on one dumbbell)
25 X 9/9/10


CARDIO
Eliptical Gluteal profile, 10 min.
1 game Volleyball


I printed off day four instead of day three, so I'll have to do day three my next workout.
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