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  #61  
Old 04-02-2004, 10:14 AM
workhardplayhard workhardplayhard is offline
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Default Re: Journey to the Ms. Galaxy: Where a Hard Woman Is Good To Find!

Today was shoulders. It was another crappy workout. I'm not even going to bother posting it.

My husband and I are going to Des Moines, Iowa next weekend. He has a cage fight there called "The Danger Zone". One of his training partners is fighting Dan Severin and his other training partner is fighting someone else I can't remember. It should be fun! It's suppose to be in a casino. I didn't even know Iowa had casinos.

Anyways, tomorrow is hams. I have an entire workout planned on nothing but lunges. This is the first day since my squat workout that my legs are recovered.
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  #62  
Old 04-03-2004, 02:14 PM
workhardplayhard workhardplayhard is offline
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SATURDAY - HAMSTRINGS

warm-up
back lunges on smith with just bar, 2 sets

working sets
6 sets

30# drop 20# DB lunges ss w/ good mornings
6 sets

BB side lunges
6 sets

side pulley raises
6 sets

Treadmill
50 minutes
1st 30 minutes done with incline 13 @ 3.6 and exaggerated steps
dropping 1 incline every 7-8 minutes
last 20 minutes done with squeezing @ 3.8

After changing my diet a couple of weeks ago, my abs are coming in rather nicely. I'll be hitting those hard starting next week. I'll be picking up the intensity of my workouts. I'm going back to my regular gym starting next week (YAY, they have a hack machine!). It's more hardcore and my focus will be incredible there with those people. No more messing around. My bf is 13.8 now and I'll get it to 10 by the end of this month and reassess where I'm at and what I need work on. Then by the end of next month, drop it to 7-8 and see where I'm at energy wise and reassess again. I need to find that balance with being aesthically proportional while having enough reserves for fitness rounds I have to do. I may need to tone my cardio down and/or focus more on my diet. I'll have a new split also. Everything will be worked once a week except for arms, with an emphasis on biceps. I'll be putting those together on 2 separate days a week.
I'm thinking something like this
Monday: off
Tuesday: quads
Wednesday: biceps, triceps
Thursday: off
Friday: back, chest, shoulders
Saturday: hams
Sunday: biceps, triceps

Any thoughts?

Or maybe putting my quads and hams together and using one of those days for arms?
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  #63  
Old 04-03-2004, 03:36 PM
Syddles Syddles is offline
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Default Re: Journey to the Ms. Galaxy: Where a Hard Woman Is Good To Find!

Separating your quads and hammies isn't such a bad idea. A lot of people around here have done that and liked it. I've done it too and I got some good results with that. Your legs are a huge groupe of muscles and having them split up can give you more energy to focus on your weak points.
  #64  
Old 04-03-2004, 11:15 PM
10yrdream 10yrdream is offline
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Default Re: Journey to the Ms. Galaxy: Where a Hard Woman Is Good To Find!

your plan looks good. you know where u want to go. it is so true that u have to keep reassessing. i have been doing that a lot. i have implented another dieting plan and going to see how it goes the next 1-2 weeks.

going back to your regular gym sounds like it will definitely be motivating. keep up the awesome work and determination.
  #65  
Old 04-04-2004, 01:27 PM
workhardplayhard workhardplayhard is offline
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Default Re: Journey to the Ms. Galaxy: Where a Hard Woman Is Good To Find!

SUNDAY -CHEST, TRICEPS

db incline press
4 sets + 2 warm-ups sets

pec-deck
4 sets

double tri-sets (I love these!)
skullcrushers ss/ rope pressdowns ss/ skullcrushers
4 sets

neutral grip press-downs ss/ incline overhead ext. ss/ neutral grip press-downs
5 sets

1-arm reverse pressdowns w/ 10 sec contraction
12 total sets

My triceps were so pumped full of blood after these. They felt like they were busting out of my shirt.

No cardio at the gym. I'll be heading to the track for a run and some sprints in a few hours.
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  #66  
Old 04-05-2004, 09:21 PM
workhardplayhard workhardplayhard is offline
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Default Re: Journey to the Ms. Galaxy: Where a Hard Woman Is Good To Find!

No workout today. It was my day off. I got to the track yesterday and just did a few miles jogging. No sprinting. I need to change up my routine this week because of having to go out of town this weekend. But I'll be looking forward to a few days rest and a buffett!!
If anyone has DirecTV or the Dish Network which offer mixed martial arts events, my husbands fight will be aired Saturday at 7pm. It's in Iowa at the casino. It's sold out and he's suppose to fight Travis Fulton.
But tomorrow is quads, and my personal favorite, SQUATS.
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  #67  
Old 04-06-2004, 01:03 AM
10yrdream 10yrdream is offline
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Default Re: Journey to the Ms. Galaxy: Where a Hard Woman Is Good To Find!

have a good rest on your trip. buffet??? ooohhh that sounds delicious. don't have that channel, you will have to tell us the results of his fight.
  #68  
Old 04-07-2004, 10:09 AM
workhardplayhard workhardplayhard is offline
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Default Re: Journey to the Ms. Galaxy: Where a Hard Woman Is Good To Find!

So I had to put leg day, quads and hams on today. Yesterday I had some other obligations, so I didn't get a chance to workout. I'm going out of town, so I'll be putting chest and back tomorrow and biceps and triceps and shoulders on Friday. Then 3 days off. YAY!

I basically stole Yu Yevon's leg workout w/ some modifications! Sorry....I promise I'll give it back when I'm done!

leg press
warm-up 55# ss w/ calf press 2 sets
*I'm in a different gym now so the weights differ*

145# x 15
235 x 15
325 x 15

hack squat ss w/ incline SLDL
3 sets
1 plate each side x 15 ss 95# x 8
*pause at bottom for 1 min on last rep of last set*

leg ext ss w/ leg curl with no rest
10# x 15 30# x 15
10 x 15 40 x 15
20 x 12 50 x 12
30 x 10 60 x 10
40 x 8 40 x 8

no ss kept doing sets till I could only get 4-6 reps out then do triple drop set
leg ext leg curls
10# x 15 30 x 15
20 x 14 40 x 13
30 x 11 50 x 8
40 x 10 60/40/30 x 5/7/7
50 x 9
60 x 6
70/40/20 x 5/4/6

single leg ext single leg curls
after performing a full set (both left then right), immediately did a set with both legs
10# x 12 10# x 12
20 x 10 20 x 10
20 x 10 20 x 10
30 x 6 30 x 6
30 x 6 30 drop 20 x 8

leg ext burnout leg curl burnout
each done as 1 giant drop set
60# x 6 50# x 6
50 x 6 40 x 8
40 x 8 30 x 10
30 x 9 20 x 11
20 x 10 10 x 15
10 x 9

2 laps walking around track
40 min elliptical

lower abs
hip thrust 3 sets, 20 reps
reverse crunch 3 sets, 20 reps
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Being strong is like being a lady, if you have to continually tell people you are, you really aren't.
  #69  
Old 04-07-2004, 10:45 AM
Syddles Syddles is offline
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Default Re: Journey to the Ms. Galaxy: Where a Hard Woman Is Good To Find!

Great leg workout! You didn't comment on it... how did you feel afterwards?
  #70  
Old 04-08-2004, 09:33 AM
10yrdream 10yrdream is offline
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Default Re: Journey to the Ms. Galaxy: Where a Hard Woman Is Good To Find!

awesome leg workout.
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