*August Squat Challenge*

[charks1]

Re: *August Squat Challenge*

Morning all..... hope everyone has a great day!!!!


cafe_et_creme 670/800
Charks1 480/850
focus83 580/1000
liv 700/750
masomaso 530/1000
motoxchick18 75/500
norman 588/700
Ohbehave007 405/750
slinkylins 75/750
Tinytulip 100/800

[Ohbehave007]

Re: *August Squat Challenge*

cafe_et_creme 670/800
Charks1 480/850
focus83 580/1000
liv 700/750
masomaso 530/1000
motoxchick18 75/500
norman 588/700
Ohbehave007 455/750
slinkylins 75/750
Tinytulip 100/800

[cafe_et_creme]

Re: *August Squat Challenge*

cafe_et_creme 760/800
Charks1 480/850
focus83 580/1000
liv 700/750
masomaso 530/1000
motoxchick18 75/500
norman 588/700
Ohbehave007 455/750
slinkylins 75/750
Tinytulip 100/800

[charks1]

Re: *August Squat Challenge*

Evening all.....I wanted to make an announcement concerning our Squat Leaders.... I was asked last June to be Squat Challenge leader and after awhile I asked Liv if she would be willing to come on board to help me out every other month..well she has done and awesome job and I so appreciate every other month when she would take over!!! I want to THANK YOU -->>for all the months of help.I know you do alot of other things on the board so again thank you, but so you all know liv is stepping out as a squat leader. So getting to the change, I have asked Carmen-cafe_et_creme if she would be willing to help us out with the Challenge every other month starting with Sept.....and she has been gracious enough to say yes..So you'll see both of us carmen and myself. if theres anything you want to ask or just want to say how your excercises are going we'll both be around!!!
Thanks

char

[charks1]

Re: *August Squat Challenge*

And Norm your being awful quiet this month??????

[liv]

Re: *August Squat Challenge*

Carmen!!!! Thanks so much. You're wonderful
Norman is quiet. Are we talking about the same Norman.
Maybe it is his cycle ????

cafe_et_creme 760/800
Charks1 480/850
focus83 580/1000
liv 750/750
masomaso 530/1000
motoxchick18 75/500
norman 588/700
Ohbehave007 455/750
slinkylins 75/750
Tinytulip 100/800

[charks1]

Re: *August Squat Challenge*

Liv... I thought it was the same norm....the weight lifting squatter norm

[focus83]

Re: *August Squat Challenge*

cafe_et_creme 760/800
Charks1 480/850
focus83 690/1000
liv 750/750
masomaso 530/1000
motoxchick18 75/500
norman 588/700
Ohbehave007 455/750
slinkylins 75/750
Tinytulip 100/800

[Ohbehave007]

Re: *August Squat Challenge*

cafe_et_creme 760/800
Charks1 480/850
focus83 690/1000
liv 750/750
masomaso 530/1000
motoxchick18 75/500
norman 588/700
Ohbehave007 505/750
slinkylins 75/750
Tinytulip 100/800

[neutronnorman]

Re: *August Squat Challenge*

cafe_et_creme 760/800
Charks1 480/850
focus83 690/1000
liv 750/750
masomaso 530/1000
motoxchick18 75/500
norman 791/700 ***GOAL!***
Ohbehave007 505/750
slinkylins 75/750
Tinytulip 100/800

(Cheez...my butt muscles hurts after this one today...)

[focus83]

Re: *August Squat Challenge*

Nice one norman!! thats great. Love it when i reach a target!

cafe_et_creme 760/800
Charks1 480/850
focus83 760/1000
liv 750/750
masomaso 530/1000
motoxchick18 75/500
norman 791/700 ***GOAL!***
Ohbehave007 505/750
slinkylins 75/750
Tinytulip 100/800

[Ohbehave007]

Re: *August Squat Challenge*

cafe_et_creme 760/800
Charks1 480/850
focus83 760/1000
liv 750/750
masomaso 530/1000
motoxchick18 75/500
norman 791/700 ***GOAL!***
Ohbehave007 555/750
slinkylins 75/750
Tinytulip 100/800

[charks1]

Re: *August Squat Challenge*

Good for you Norn...way to go..I'm way behind this month it seems..still going to the gym but not as many sqauts
looks like we have a few more pretty darn close to goal!

cafe_et_creme 760/800
Charks1 520/850
focus83 760/1000
liv 750/750 GOAL!
masomaso 530/1000
motoxchick18 75/500
norman 791/700 ***GOAL!***
Ohbehave007 555/750
slinkylins 75/750
Tinytulip 100/800
__________________

[neutronnorman]

Re: *August Squat Challenge*

Good for you Norn...way to go..I'm way behind this month it seems..still going to the gym but not as many sqauts
looks like we have a few more pretty darn close to goal!

cafe_et_creme 760/800
Charks1 520/850
focus83 760/1000
liv 750/750 GOAL!
masomaso 530/1000
motoxchick18 75/500
norman 791/700 ***GOAL!***
Ohbehave007 555/750
slinkylins 75/750
Tinytulip 100/800
__________________

I've been quiet? Norn? Sqauts? Cheez...girls...just joking...I do type-o's all the time.

Good job charks1. I've been doing sissy (hack) squats the last few weeks and they really cause a lot of muscle definition. I've been giant-setting them like this:
leg extensions followed immediately by leg curls followed immediately by hack squats followed immediately by hanging knee raises. I do four giant sets on leg days. I usually stop when I reach muscle and / or cardio exhaustion. Then finish off that day with weighted crunches and some weighted trunk twists. I'm laying off calves because of a massive injury I sustained exactly one year ago to my right ankle. I broke my ankle when in elementary school and last year in August, I really sprained it bad while playing football.
It has begun to bother me again while doing HIT cardio on an incline (sprints, 100 m, up a long inclined ramp across the expressway). I HIT only once or twice a week. I prefer long walks, about 60 minutes at 3.0-3.5 mph with my camera. I pick locations where I want to walk then snap pictures of things I find interesting.
Walking, for me, is a real joy. After 10 minutes into my walk, I feel very, very high. It's almost like a spiritual experience. I guess I give off endorphins easily.

I've increased my workout split to 6 days (mon-thurs: chest, shoulder triceps; tues-fri: back traps, biceps and forearms; wed-sat: legs, abs) but have decreased the time in the gym. My workouts are under 45 minutes now, average is about 38 minutes or so. I'm using lighter weights but employing super strict form. I usually do the concentric part of the lift for 2 seconds, hold the contracted position and tense the muscle that I'm working for a count of 3 then do the eccentric for 4-5 seconds. The burn due to lactic acid build up is incredible. I try to eliminate all momentum from my lifts. This is only short term. I'll return to a more 'normal' split in a few weeks. It's just a little phase of high intensity I'm doing now. I'll back off before I develop signs of over-training.

[cafe_et_creme]

Re: *August Squat Challenge*

cafe_et_creme 860/800 GOAL
Charks1 520/850
focus83 760/1000
liv 750/750 GOAL!
masomaso 530/1000
motoxchick18 75/500
norman 791/700 ***GOAL!***
Ohbehave007 555/750
slinkylins 75/750
Tinytulip 100/800