My on-line jounal. - ABCbodybuilding

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  #1  
Old 08-28-2003, 10:13 AM
fitandtrim fitandtrim is offline
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Join Date: May 2003
Location: Michigan
Posts: 3
Default My on-line jounal.

I am new here and I am posting my very first journal. I have always worked out but have slacked big time this summer. I got married in May and haven't been really motivated to work out since. I worked out very hard before hand and I sort of lost my motivation.

But now I'm back in action!

Any feedback would be great!

30 years old
5'4
127 lbs

My goal is to get more definition and a lot stronger oh and try and get back to 120. My biggest issue is working hard. I am bad at really pushing myself.

Starting with Monday:

8/25
Triceps/Chest

Flat bench dumbbell press
18.5 - 10,8,8
Incline dumbbell flyes
15 - 10,10,8
Decline
40 - 10,8,8
Bench Press
65 - 10,10,10

Assisted Dips #7 (I started months ago at #12)
10,10,8
Tricep push down bar
50-10,10,10
Tricep over head
50-10,10,10
Tricep kick backs
10 - 10,10,8

Abs
1 mile run

_______

8/26
Back/Biceps

Low Rows
40 - 10,10,8
Lat Pull downs
40 - 10,8,8
Seated Rows
50-10,10,10
Assisted Pull Ups (I'm horrible at these)
#12 8,8,8
Single dumbbell rows
20-10,10,8

1 mile run & Abs

_____

8/27
Legs

Leg Press
140 - 10,10,10
Walking lunges
20 - 3 sets of 30
extensions
105 - 10,10,8
hamstring curls
50- 10,10,10
Smith Machine Squats
50-10,10,10

2 mile run
Abs

____

8/28

Shoulders

Front raises
10 - 10,8,8
Side raises
7.5 - 10,8,8 (how do I get stronger on these? I have been stuck for a while.)
Shoulder Press
40-10,10,8


45 cycle class
Abs











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  #2  
Old 08-28-2003, 10:24 AM
Tuf Tuf is offline
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Default Re: My on-line jounal.

Hi, fitandtrim! [img]/forum/images/graemlins/smile.gif[/img] Welcome to ABC! And congrats on your recent marriage!

[ QUOTE ]
My biggest issue is working hard. I am bad at really pushing myself.

[/ QUOTE ]
How about signing up for the HYPERplasia Challenge for some extra motivation?

Also, I would suggest trying the 13 Weeks to Fat Burning Workout and the 13 Weeks to Fat Burning Diet to help you accomplish your goals! [img]/forum/images/graemlins/cool.gif[/img]
__________________
<font color="blue">We taped a lot of famous pictures on the locker-room door: Bobby Orr, Potvin, Beliveau, all holding the Stanley Cup. We'd stand back and look at them and envision ourselves doing it. I really believe if you visualize yourself doing something, you can make that image come true...I must have rehearsed it ten thousand times. And when it came true it was like an electric jolt went up my spine.</font>
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  #3  
Old 08-28-2003, 10:46 AM
soccerchick soccerchick is offline
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Join Date: Aug 2002
Posts: 12,166
Default Re: My on-line jounal.

[ QUOTE ]

Side raises
7.5 - 10,8,8 (how do I get stronger on these? I have been



[/ QUOTE ]


i suggest trying some shocking methods...
http://www.abcbodybuilding.com/worko...nextremedetail

also, try not to concentrate on the 120 lbs. try to make sure you like the way you look. a better measure is how your clothes fit and your bodyfat %, not what the scale says.

welcome to abc, you'll love it here [img]/forum/images/graemlins/smile.gif[/img]

  #4  
Old 08-28-2003, 01:28 PM
workinhard workinhard is offline
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Join Date: Mar 2003
Location: Atlanta, GA
Posts: 225
Default Re: My on-line jounal.

Hey girl!

"My biggest issue is working hard. I am bad at really pushing myself."
I have to disagree - your biggest issue is that your too hard on yourself! You work out more and harder than 100% of the people we know. Focus on how hard you work and the things you can do to improve your workouts rather than the negative things (like a random missed workout or a cheat day on diet).

Question: when you post your dumbell excercises - is the weight per dumbell or total weight of the two db's?

"Side raises 7.5 - 10,8,8 (how do I get stronger on these?"

Have you tried doing dropsets? I learned about these from reading Tuf's journal. Example: 7lb db's x 10 side raises, immediately put the db's down and pic up 5 lb db's and do 10 side raises, immediately pick up 3 lb db's raise and hold for 30 seconds. Do 3 sets like this. It burns like hell!!

Your workouts look good! i'm looking forward to keepin' an eye on ya!

I agree with Soccerchic - the 12 week fat burning program is a good one. I'm going to start it next Tuesday. I'll let you know how it goes.
  #5  
Old 09-12-2003, 09:49 AM
fitandtrim fitandtrim is offline
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Join Date: May 2003
Location: Michigan
Posts: 3
Default Re: My on-line jounal.

8/29

45 min cycle class


8/30 &amp; 8/31 OFF

9/1
Chest

Incline DB
Flat Bench DB
Incline Machine
Decline

Triceps
Overhead push
Push downs
Dips
single arm

9/2
Legs

Leg Press
walkinglunges
dead lifts
extensions
squats
standing lunges


9/3

45 min cycle class

9/4
Biceps/Back

Low Rows
High Rows
Lat Pull downs
Pull Ups
Single DB


Straight bar curl
Single DB Curl
Cable Curl


9/5, 9/6, 9/7 OFF - I'm horrible on the weekends.


9/8

45 min cycle class


9/9

Chest/Triceps

I moved up in weights! yeah!

Incline DB Flies - 20x10x8x8 (moved from 17.5)
Incline DB Press - 20x10x10x8 (moved from 17.5)
DB Flat Bench Press - 25x10x8x6 (moved up from 20)
Decline - 60x10x8x8

Triceps
Assisted Dips
Overhead push
Single push downs
Push ups

ABS
2 mile run




9/10
2 mile run
Abs

Sitting Rows - 60x10x10x8
Low Rows - 40x10x8x8
Lat Pull Downs - 50x10x8x8
Assisted Pull Ups
Single arm DB Rows 20x10x10x8


9/11
2 mile run

Shoulders

Front raises 10x10x10x10
Side raises 7.5x10x8x8
Sitting shoulder raises 12.5x10x10x8
Should press - 40x10x8x8


9/12
2 mile run
Abs

Legs

Dead Lifts 40x10x10x10
Leg Press 180x8x8x6
Squats 50x8x8x8
Walking Lunges w/ 40 pounds 3 sets of 30
Extensions 110x10x10x9



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