Ostentatious Gluetes

[Mr BJ]

Two good glute exercises that don't involve your feet are:

Get on your hands and knees, lift leg straight back like you want to touch your heel to your head and squeeze that glute. Do reps until you can't stand the burn anymore and then change legs...

Another is same position then lift leg like a dog at a fire plug with knee bent, now swing lower leg in and out like a round kick while keeping your upper leg still..

[Mr BJ]

You can also do side steps with a threaband..Standing straight place theraband under both feet and hold the handles in both hands like the starting position for military presses..now do side steps across the floor, then do side steps back to your original position for the opposite leg.

[westsidebb24]

[ QUOTE ]
Here's a breakdown of what I've been doing for just the past few weeks..remember I'm hurt and oh ya I threw a light leg day in which really hurt...but that was before the doctor..

Mon. 3/14/05 Chest and Tri Superset

Flat DB Bench Press 3x15 (50 lbs)
Tricep Kickbacks 3x15 (15 lbs.)
V UPs on Bench 3x15

Incline Flyes 3x15 (20 lbs.)
Inclie French Press 3x15 (35 lbs.)
Side Bends 3x15 (8 lbs.) I go through a full ROM

Incline DB Press 3x15 (15/20/20 lbs.)
Reverse Cable Press down 3x15 (55 lbs.)
Wood Chop 3x15 (40 lbs.)

Push UP 2x10
Benc Dips 2x15
Decline Crossover Crunch 3x15

Tues. 3/15/05
38 minute Yoga butt DVD

Wed. 3/16/05 Back and Bicep Superset

Seat Row 3x15 (55 lbs.)
Lat Pull down 3x15 (65 lbs.)

Good Morning 3x15 (35/30/30 lbs.)
Pull UPs 3x15 (ummm..these are sissy pull ups)

Standing Bicep Curl 3x15 (15 lbs.)
Seated Inner Bi Curl 3x15 (12 lbs.)

Reverse Plate Curl 3x12 (25 lbs.)
Cable Concentration Curl 3x15 (35 lbs.)

Roman Chair 3x15
Frog Leg Sit ups 3x15
Declien Sit ups 3x15 (10 lbs.)
Reverse Sit ups 2x30 (10 lbs.)
Side Bends 3x15 (12 lbs.)

Thurs. 3/17/05

1 hour horseback riding...it uses muscles!!!

Fri. 3/18/05 Shoulder and Tri. Giant Set

Overhead Press 3x15 (20 lbs.)
Bent Arm Lat Raise 3x15 (15 lbs.)
Bent Over Lat Raise 3x15 (12 lbs.)

Overhead Tricep Ext. 3x15 (25 lbs.)
Reverse Pressdown 3x15 (55 lbs.)
Close Grip Bench Press 3x15 (70 lbs.)

V-UPs
Tristing Leg Lifts on Bench

Okay...that was 2 weeks ago and I of course was lazy on the weekend!!! I'll be posting the last week and this week soon..maybe later this afternoon

[/ QUOTE ]

NICE workouts. You do GOOD MORNINGS??!?! Boy, I might have to get to know you a little better....because a girl who does good mornings is a RARE thing to see in the gym [img]/forum/images/graemlins/grin.gif[/img] Looking foward to seeing the rest of your workouts girl!

[sweetpea81]

Okay...last week!!!

Monday 3/21/05 Back and Bi’s Pyramid Superset

Wide Grip Pulldown 15/50lbs. 15/60lbs. 12/70lbs.
Seated Cable Row 15/40lbs. 12/55lbs. 8/70lbs.

One Arm Row 15/12 lbs. 15/15 lbs. 8/20 lbs.
Pull up 15 12 10

Incline DB Curl 15/8lbs. 15/10lbs. 15/12lbs.
Hammer Curl 15/8lbs. 15/10lbs. 15/12 lbs.
(should’ve went heavier…not sure what I was thinking)

Concentration Cable Curl 15/30lbs. 12/40lbs. 8/50lbs.

Plank 3x15
Reverse Crunch 3x15
Incline Crossover Crunch 3x15

Tues. NADA

Wed. 3/23/05 1 Hour Butts and Guts Class…OUCH!!!!
I don’t get off work in enough time to do this every week, but I wish I did!!!

Thurs. 3/24/05
1 hour horseback riding (after butts and guts…WOW..loved it!!)

Fri. 3/25/05 Super Set Chest, Tri’s and Shoulders
20 min. elliptical
Push ups warm up 15/10/10

Flat DB Bench Press rotate in 3x15 (20lbs.)
Incline Flyes 3x15 (15 lbs.)

Decline Press 3x15/15/10 (25lbs.)

Lyrint Tri. Crossover Ext. 3x15/10/8 (12 lbs.)
Bench Dips. 3x10 (10 lbs.)

Lying Tricep Overhead Ext. 3x15/12/10 (25 lbs.)

(Giant Set)
Front Lat Raise 3x15 (10lbs.)
Bentover Raise 3x15/15/10 (8lbs.)
Upright Row 3x10/8/8 (20 lbs.)

V-Ups on Bench 3x15
Twisting Pelvic Lift on Bench 3x15
Frog Leg Sit Ups 3x15
Standing Twist type thingy 3x20 (20 lbs.)
Side Bends 2x15 (8lbs.)
Back Ext. 15 rotating and 15 straight up

[westsidebb24]

[ QUOTE ]

V-Ups on Bench 3x15
Twisting Pelvic Lift on Bench 3x15
Frog Leg Sit Ups 3x15
Standing Twist type thingy 3x20 (20 lbs.)
Side Bends 2x15 (8lbs.)
Back Ext. 15 rotating and 15 straight up

[/ QUOTE ]

WOW, you must have strong abs [img]/forum/images/graemlins/smile.gif[/img]

[sweetpea81]

Catching up to this Week...Here we go...last leg day for awhile!! [img]/forum/images/graemlins/frown.gif[/img]

Mon. Legs and Shoulders

Smith Mach. Squaut..start w/narrow
stance then shoulder width and then plie'
3x15 (70 lbs.)

Stationary Lunges 3x15 (12 lbs.)
Deadlifts 3x15 (50 lbs.)

(giant set)
Angled DB Lat Raise 3x15/12/12 (10lbs.)
Bent Over DB Lat Raise 3x15/15/12 (10 lbs.)
Overhead DB Lat Raise with rotation out and up
3x15/12/12 (8lbs.)

Cable Crunches 3x15 (60 lbs.)
Standing Crunches (aerobic type) 3x15
V-Ups on Bench 3x15
Roman Chair 3x15
Bicycle Crunch 3x15
Crunch 3x15

Tues. 3/29/05 4mile walk w/my Bulldogs!!!

Wed. 3/30/05 Back and Bi's

10 min. warm up on elliptical

Pull UP 10/8/6
Bent Over Row 3x10/10/8 (45 lbs.)
Lat Pull Down 3x15/12/8 (70lbs.)

Seated Inner Bi Curl 3x15 (10 lbs.)
Reverse Plate Curl 3x8 (25 lbs.)
Concentration DB Curl 3x12/8/8 (12/15/15 lbs.)

Oblique crunches 3x15
V-UPs on bench 3x15

Reverse Curl 3x15
Frog Leg Sit UPs 3x15

I didn't have a pre-workout snack and noticed I was dragging through the work out!!!

I guess that happens now and then and YEAH!! I'm all caught up for now!!!

[westsidebb24]

[ QUOTE ]
Catching up to this Week...Here we go...last leg day for awhile!! [img]/forum/images/graemlins/frown.gif[/img]

Mon. Legs and Shoulders

Smith Mach. Squaut..start w/narrow
stance then shoulder width and then plie'
3x15 (70 lbs.)

Stationary Lunges 3x15 (12 lbs.)
Deadlifts 3x15 (50 lbs.)

(giant set)
Angled DB Lat Raise 3x15/12/12 (10lbs.)
Bent Over DB Lat Raise 3x15/15/12 (10 lbs.)
Overhead DB Lat Raise with rotation out and up
3x15/12/12 (8lbs.)

Cable Crunches 3x15 (60 lbs.)
Standing Crunches (aerobic type) 3x15
V-Ups on Bench 3x15
Roman Chair 3x15
Bicycle Crunch 3x15
Crunch 3x15

Tues. 3/29/05 4mile walk w/my Bulldogs!!!

Wed. 3/30/05 Back and Bi's

10 min. warm up on elliptical

Pull UP 10/8/6
Bent Over Row 3x10/10/8 (45 lbs.)
Lat Pull Down 3x15/12/8 (70lbs.)

Seated Inner Bi Curl 3x15 (10 lbs.)
Reverse Plate Curl 3x8 (25 lbs.)
Concentration DB Curl 3x12/8/8 (12/15/15 lbs.)

Oblique crunches 3x15
V-UPs on bench 3x15

Reverse Curl 3x15
Frog Leg Sit UPs 3x15

I didn't have a pre-workout snack and noticed I was dragging through the work out!!!

I guess that happens now and then and YEAH!! I'm all caught up for now!!!

[/ QUOTE ]

OK....thats it....you squat...you deadlift....you bench...you even do GOOD MORNINGS! Your A OK in my book [img]/forum/images/graemlins/grin.gif[/img]

[sweetpea81]

[ QUOTE ]
WOW, you must have strong abs

[/ QUOTE ]

They are pretty strong....they just don't look so six packish...like I want them too!!! [img]/forum/images/graemlins/confused.gif[/img]

[ QUOTE ]
NICE workouts. You do GOOD MORNINGS??!?! Boy, I might have to get to know you a little better....because a girl who does good mornings is a RARE thing to see in the gym Looking foward to seeing the rest of your workouts girl!

[/ QUOTE ]

I love good mornings...thanks for the compliment!! I enjoy my workouts but am always looking for new things to try and a new spin on em'!!

[ QUOTE ]
You can also do side steps with a threaband..Standing straight place theraband under both feet and hold the handles in both hands like the starting position for military presses..now do side steps across the floor, then do side steps back to your original position for the opposite leg.

[/ QUOTE ]

I will definately be doing the isolation exercsies you mentioned, I just wonder if the above will be putting pressure on my ankle as I will be driving my weight down into it. Only one way to find out...TRY!!

[sweetpea81]

MMMMM...food

I figure I should start posting some food on here. I just started a fitday journal thanks to Amazon...and would add a link, but I don't know how!!!

Meal 1
pkg. instant oatmeal
1 school whey isolate
1 bananna
1/4 c skim milk

Meal 2
1/2 c lowfat cottage cheese
6 oz. Dannon Light N' Fit Yogurt

Meal 3
2 slices rye bread
3 oz. sliced turkey
1 slice ff cheese
1/2 c mac and cheese...couldn't resist..I was still hungry adn it was so yummy!!!! [img]/forum/images/graemlins/grin.gif[/img]

Meal 4
3 oz. Yellofin Tuna
Romaine lettuce w/mixed veggies (peas, peppers, mush, onions)
balsamic vinegar for dressing
Artichokes

[sweetpea81]

Grub today...

Meal 1

1 pkg. instant oatmeal
1 scoop whey isolate
1t natural PB
1/4 c skim milk

and still going....