July Strength Challenge - It is for YOU - sign up

[chinadoll]

Re: July Strength Challenge - It is for YOU - sign up

The month started during a scheduled break time for me. So far I only have 15/600 but tomorrow is a lifting day.

15/600

[ldyj]

Re: July Strength Challenge - It is for YOU - sign up

Day 2; 15 minute commitment. Used the equipment at the gym and I'm embarrassed to say I don't know the names of the machines I used. I'll learn them before the end of the month, I promise!! Anyway, I used 4 different machines for lower body and did 2 sets of 15 reps after doing 20 minutes on the treadmill at elevation 7.

[neutronnorman]

Re: July Strength Challenge - It is for YOU - sign up

Friday, July 3, 2009

I didn't feel like doing squats today, but I'm feeling guilty. I did squats last Tuesday and went pretty heavy, so I feel a bit burned out. But before the day is through, I will do squats, albeit, possibly low weight and high repetitions. So far:

Back:

Non-assisted Pull-ups:
set1: 12 reps
set2: 8 reps
set3: 8 reps
set4: 7 reps
set5: 7 reps
set6: 7 reps

Inverted neutral grip rows:
set1: 6 reps
set2: 7 reps
set3: 7 reps

Biceps:

Barbell Iron Teardrops
set1: 80 lb. 12 reps, speed: medium
set2: 80 lb. 11 reps, speed: super slow
set3: 80 lb. 16 reps, speed: explosive

Forearms:

Barbell wrist curls:
set1: 70 lb. 26 reps
set2: 70 lb. 18 reps
set3: 70 lb. 17 reps

Reverse Barbell wrist curls:
set1: 50 lb. 12 reps
set2: 50 lb. 12 reps
set3: 40 lb. 25 reps.

Total time spent doing this lazy, non motivated, crappy workout: 30 minutes

But I'll hit legs before I go to sleep.....

[neutronnorman]

Re: July Strength Challenge - It is for YOU - sign up

I suffered an Injury! Yikes!....

I started doing barbell back squats and went this far:
set1: 125 lb. 20 reps
set2: 175 lb. 15 reps
set3: 195 lb. 2 reps then.... My inner thigh muscle made a ripping sound. It felt like a venetian blind being rolled up. I was going to pyramid up to 255 lb. So, I guess I'll rest legs until Tuesday. I will apply electro stimulation to the injured area during the weekend.

I was planning on 4 sets of dead lifts, and a couple of sets of leg extensions and leg curls followed by abs. I'll just take a mini-layoff instead.

[ldyj]

Re: July Strength Challenge - It is for YOU - sign up

Day 3, 15 minute commitment:

Each 2x15 - 1 lb. weights (I'll work up - hopefully!)
Shoulder lifts
Arm lifts
Military Press
Lateral Rise
Upright Row
Curls
"Muscle Man"
Forward Extensions

Zumba 1 hr.

[chinadoll]

Re: July Strength Challenge - It is for YOU - sign up

Today,
incline dumbbell press 35 lbs 3 sets
(number in set vary from 15 to 8 depending on exercise and my ability :/ )
db bench press 40 lbs 3 sets
bent over rows 35 lbs 3 sets
db pullovers 40 lbs 3 sets
Arnold press 20 lbs 3 sets
lat raises and forward raises (10 lbs and 8 lbs.) 3 sets
supinating curls 20 lbs 2 sets
tricep kickbacks 15 lbs 2 sets
hammer curls 20 1 set
tricep dips 1 set
plank; plank with glider slides

55 minutes

75/600

[liv]

Re: July Strength Challenge - It is for YOU - sign up

July Strength challenge - making a list

Alexa 0/500
BDawg 0/360
cafe_et_creme 60/500
Jill 75/600
ldyj 45/280
liv 120/1000
norman 77/840
Pretty Lady 40/480

Lovely Norman - I am so sorry. Rest Recover. I need the inspiration (as i lift my peach cans )
Everybody you are great. I am so lucky to have you here. Alexa, BDawg grat to have you back. Pretty Lady - cafe_et_creme - glad you could join and great start. ldyj - way to go on 15 minutes a day. Jill you are the best.

I am off too. Counting in my yoga as usual. Which I am addicted to and do almost everyday. I am working on push up and sqats too. And will do some work with weights.

[cafe_et_creme]

Re: July Strength Challenge - It is for YOU - sign up

30 more mins from me:

Using my 8kg kettlebell my workout goes like this:

5 min skipping
followed by 3 sets of
8 x Turkish getup
10 x (each side) one arm kettlebell row
10 x (each side) one arm press
10 x (each side) between the leg pass
10 x (each side) one arm kettlebell swing
3 min Jogging on the spot
plank pose 30secs (going to aim to hold for 60...in time)
10 x Push ups

90/500

[neutronnorman]

Re: July Strength Challenge - It is for YOU - sign up

"i lift my peach cans ..cheez, thanks Liz?'

Bench press (to determine my one rep maximum)

set1: 75-165 lb, warm up, stretching, etc.
set2. 245 lb. 5 reps
set3: 255 lb. 3 reps
set4: 260 lb. 3 reps
set5: 265 lb. 2 reps
set6: 270 lb. 1 rep
set7. 2 cans of peaches...failed before one rep...

Incline bench press:

set1: 155 lb 15 reps
set2: 165 lb. 12 reps
set3: 175 lb. 9 reps


Seated military Barbell presses

set1: 95 lb. 12 reps
set2: 105 lb. 10 reps

dumbell side lateral raises, slow and strict

set1: 31.6 lb. 14 reps
set2: 31.6 lb. 11 reps

Front Barbell raises:

set1: 70 lb. 7 reps
set2: 70 lb. 9 reps (go figure)


Skull Crushers:

set1: 83.3 lb. 8 reps
set2: 93.3 lb. 6 reps
set3: 115 lb. 5 reps

Standing Barbell french press;

set1: 60 lb. 8 reps
set2: 65 lb. 7 reps
set3: 75 lb. 6 reps

d. bell Triceps kickbacks

three sets, 41.6 lb. reps: 11, 9, 10

peach can triceps kickbacks: 1 rep

total time: 65 minutes

[liv]

Re: July Strength Challenge - It is for YOU - sign up

Lovely Norman - I am liv not liz
So you are better. Ooohh you did peach can tricep kick backs just like me.


I have worked out. Yesterday and today. So I have stuff to report. I have been doing yoga. Tried a new teacher today. I dislike new teachers. Maybe I'll get used to her.
I did push-ups and squats yesterday. Hopefully tomorrow it will be abs and other stuff too. But my work schedule is so different now it is hard to figure out where to fit stuff in now. I have to think more radically.


Alexa 0/500
BDawg 0/360
cafe_et_creme 90/500
Jill 75/600
ldyj 45/280
liv 220/1000
norman 142/840
Pretty Lady 40/480

[neutronnorman]

Re: July Strength Challenge - It is for YOU - sign up

LIV!!!! Cheez...women won't forgive you even if it's a type-O....

Aum,,,

[ldyj]

Re: July Strength Challenge - It is for YOU - sign up

I'm just not getting it done, people! I had hoped joining the challenge would motivate me and I'm disappointed in myself that it didn't! Y'all are doing great - I'll keep working on my head and maybe next time. . . .

[chinadoll]

Re: July Strength Challenge - It is for YOU - sign up

Meetings all day today so all I did was my 120 pushups.

Alexa 0/500
BDawg 0/360
cafe_et_creme 90/500
Jill 90/600
ldyj 45/280
liv 220/1000
norman 142/840
Pretty Lady 40/480

[cafe_et_creme]

Re: July Strength Challenge - It is for YOU - sign up

30 more mins from me:

Using my 8kg kettlebell my workout goes like this:

5 min skipping
followed by 3 sets of
8 x Turkish getup
10 x (each side) one arm kettlebell row
10 x (each side) one arm press
10 x (each side) between the leg pass
10 x (each side) one arm kettlebell swing
3 min Jogging on the spot
plank pose 30secs (going to aim to hold for 60...in time)
10 x Push ups

120/500


Alexa 0/500
BDawg 0/360
cafe_et_creme 120/500
Jill 90/600
ldyj 45/280
liv 220/1000
norman 142/840
Pretty Lady 40/480

[neutronnorman]

Re: July Strength Challenge - It is for YOU - sign up

I'm still nursing an inner thigh injury so I took it light this morning......


A.M.

Squats

set1: 125 lb 20 reps
set2: 195 lb 12 reps *
set3: 215 lb. 5 reps *
set4: 175 lb. 15 reps
set5: 175 lb. 15 reps
set6: 185 lb. 13 reps

* kept it cool because I began to feel discomfort i.e. slight pain....

Dead lift:

set1: 195 lb. 5 reps
set2: 215 lb. 5 reps
set3: 235 lb. 5 reps
set4: 255 lb. 5 reps

Leg curl

set1: 40 lb. 15 reps
set2: 40 lb. 12 reps

Leg Extensions:

set1: 80 lb. 20 reps
set2: 80 lb. 20 reps.

Abs: 230 reps.

Total time: 67 minutes

This Afternoon I workout Back, Biceps and forearms.
Tomorrow is a rest day. Saturdays and Sundays I also do not lift weights. I do cardio on my off days...

Alexa 0/500
BDawg 0/360
cafe_et_creme 120/500
Jill 90/600
ldyj 45/280
liv 220/1000
norman 209/840
Pretty Lady 40/480