(((((GOT CHINUPS?)))))

Catherine - Nice workout! Shoulders aren't my strong point either. 17.5# for a kickback seems pretty impressive. :D DD is doing better. The nurse at the doctors office said to wait it out and see if it is just allergy related since she has no fever. Gave her Motrin so she's happy now even if she can't breathe.
 
Catherine- Great workout!! ITA with Linda....17.5# for kickbacks is awesome and you are only at your 70%! Wow. Triceps are a weak point for me:(

Linda- Happy Birthday tomorrow!! I probably won't be around because of the wedding so I'm sending out wishes a day early. Hope you have a good one and that DD starts to feel better soon.

Today I did Disc 33. It went pretty good and I'm so looking forward to putting on my new STS t-shirt (which I got with my 20% coupon) as soon as I finish up next week.

Here's my stats:
** 4 sets of 6 reps per exercise

BB Front Press 35# (felt I could go heavier so I switched to 45# for 3 sets)
BB Curls 47#
DB Tricep Extensions 18.5# (W/O card @ 19#)

DB Seated Lateral Raise 15# (performed these standing)
DB Incline Curls on SB 17.5#
DB Seated One Arm OV Extension 15# (dropped to 13.25:()

DB Posterior Rear Delt Raise 12# (substitution for rear delt flys)
DB Concentration Curls 22.5# (left arm all reps, right arm needed assist on last few reps)
DB X Body Kickbacks 15# dropped down to 14.5# (W/O card @ 18#...WTH?!:confused:)

I wish my triceps were stronger but overall, I'm happy with my progress.

Have a great weekend!!
 
Judi, nice job!! You know the thing about triceps is when they fatigue they are gone :confused: At least for me they are LOL. BTW, I also prefer to do lat raises standing ;) Good for you for buying an STS t-shirt!! I'll have to get mine out and wear it. Can't remember where it is right now LOL!

I am trying to figure out how to do disc 14 since it has a lot of standing work. I can stand but not sure if it is wise to try and balance with that much weight. Barbell rows come to mind. I really don't want to do seated rows either. Hmmmmm,.... I will wait till Sunday anyway.

I might try to do some time on the bike tomorrow. Although that may be a bit ambitious.
 
Linda, sorry if you've mentioned this (things have been a blur for me lately), have you started working with your new client?
 
Today was Back. Quads are really sore from yesterday and traps are already feeling sore.:p


4DS HIS through first blast as warmup.

8 sets - 20 seconds on/10 seconds off.

Did KB swings again, but wasn't getting my HR up as high as yesterday where I like it so switched to Running for last active 2 minute rest between each set.

BACK
Underhand BB Rows:
45# - 8 sets/15-12 reps
**Up 5#

Lat Pulldown:
15# Green, 10# Blue, & Red 5# Tubing together - 8 sets/10-8 reps
***Up 5# tube.

Dumbbell Pullover:
32# - 8 sets/8-7 reps
***This has to be one of my all time favorite exercises.

T-Back Squeeze:
Purple Band - 8 sets/15-12 reps

Then finished out cardio from 4DS LIS.
Then added...

Reverse Wrist Curls:
3# - 8 sets/ 13-10 reps


Finished with stretch from 4DS LIS. Workout was 1:09 and burned 466 calories.
 
Linda, nice w/o!!

I didn't do anything today. I am still contemplating disc 15 tomorrow back and biceps. Not so sure if I can do deadlifts and bb rows yet though -target wt on the bb deadlifts is 81# and rows is 71#:confused: I think this would be doable if I had both feet working. I honestly am not sure what to sub here either. Hmmmm, I will see how it goes.
 
Thanks for the suggestions Linda. You gave me and idea. I forgot that I have a bowflex-duh! I could do seated rows. Do you think those would be closer to bb rows than pull downs?
 
Yes, in the sense that you would be hitting the muscle from basically the same angle. Now are the dead lifts the stiff-legged ones? Because I have anatomy software that allows me to explore by action, muscle, exercise and what have you and that is where I found these exercises as being listed as ones that work the same muscles as the other exercise.
 
SheWolf said:
Yes, in the sense that you would be hitting the muscle from basically the same angle. Now are the dead lifts the stiff-legged ones? Because I have anatomy software that allows me to explore by action, muscle, exercise and what have you and that is where I found these exercises as being listed as ones that work the same muscles as the other exercise.
Click to expand...


That sounds like really cool software. I think they are stiff-legged DLs. But the focus is back and not legs. Honestly all of Cathe's DLs look the same to me whether she is doing them for back or legs.
 
Catherine - Does your bowflex allow you to do any kind of resisted Back Extension? Like the one you do on a machine at a gym. This would be a good sub for the deadlifts as far as working the low back.
 
SheWolf said:
Catherine - Does your bowflex allow you to do any kind of resisted Back Extension? Like the one you do on a machine at a gym. This would be a good sub for the deadlifts as far as working the low back.
Click to expand...


I don't think so. I could do supermans, but that won't be a good sub for DLs at 70% of 1 RM. Then again, maybe I shouldn't be so uptight about it and just do what I can LOL :D
 
Well, I did disc 15. Somethings I was happy with and some not :confused:

Pullups: 2 then 6 assisted (light band with knee in the band-much harder than foot in the band)
Chinups: 2/4 these were neutral grip
Chinups: 1/4 these were regular grip
I found these to be super tough today. I think my upper body wasn't recovered from disc 13:confused:


One armed Rows: 37.5# 12/10/8/8 (last set was to faliure)

Cable Rows (in place of bb rows): 100# 12/10/8/16 (last set TF)

BB DLs: 80# 10 reps and decided these were putting too much stress on my foot and stopped

BB Curls: 47.5# 10 reps dropped to 40# 10/8/8 (last set TF)

Seated Alt DB Curl: 20# 10 reps (was supposed to be 12) 17.5# 10/8

Preacher Curl on SB: 17.5 # 6 reps dropped to 15# for 5 reps on that set/ kept it at 15 and did 8/8. Had a hard time keeping my balance on the ball with my foot :(

Maybe better luck next time eh?
 
Catherine - Think you did well with your work, considering your time off and a bum foot! Nice job on getting it done.


Woke up yesterday with DD's sore throat, which is still sore today. So I probably should not have worked out and all, but being a maniac I really could not help myself.
This morning was Chest and took all I had to get through it. But this is my last week and well I just didn't want to quit early.:p


4DS through 1st blast as warmup.

8 sets - 20 seconds on/10 seconds off each exercise

Ran during 2 minute rest between each exercise

CHEST
Barbell Press:
45# - 8 sets/12-9 reps

Incline Dumbbell Flyes:
17's - 8 sets/9-7 reps

Incline Dumbbell Press:
20's - 8 sets/12-9 reps
***Feeling a bit lighted by this point


Flat Dumbbell Flyes:
16's - 8 sets/9-8 reps
****Up 1#

Finished out with the rest of 4 DS HIS and stretch. Workout was 1:02 minutes and burned 512 calories.

Also, on the weight front while my scale continues to go up, down, up, down (stupid thing) I was able to put on a pair of pants yesterday that previously were not fitting anymore. Mind you, they weren't as loose as the use to be, but at least the fit now.:D
 
Forgot to mention, I have new toys coming!!!!:D:D:D My slanted risers should be here today!:D And I ordered Pace Weights! (could have used those slanted risers this morning!:p)
 
SheWolf said:
Catherine - Think you did well with your work, considering your time off and a bum foot! Nice job on getting it done.



Also, on the weight front while my scale continues to go up, down, up, down (stupid thing) I was able to put on a pair of pants yesterday that previously were not fitting anymore. Mind you, they weren't as loose as the use to be, but at least the fit now.:D
Click to expand...


Linda, thanks I should cut myself a little slack huh?

WTG on the pants fitting better. I like to go by that more than the scale anyway.

You know I thought yesterday that my back didn't get a really good workout. Low and behold this morning I have mid to upper back DOMS. I think it was the cable rows :D
 
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