All Guns Blazing - Photo Challenge

[MissingThoseMuffins]

Re: All Guns Blazing - Photo Challenge

No compromises! 1/7.
I am so done with not having the body that I want.

(I'm not going to post my sets every day but today I did 4 sets of 12-8-6-4 reps for each: preacher curl, dips, overhead pulldown, cable rows, chest fly, triceps extension, and cable bicep curl)

week 1

2bme 1/4
sweet strudel 1/4
warmsummerfall
farley
morning glory
missing those muffins 1/7
scaleskl
mickkey 1/4
velcro cat
lannerjarv
julie b
mamma jen

[2BME]

Re: All Guns Blazing - Photo Challenge

Kick (__l__) !!!!!!!!!!

I was going to just do the 3 days, but decided to hit it for 4 days for the total workout. I am feelin' the triceps!!!!!! They are talking to me as I type. LOLOLOLOL

[2BME]

Re: All Guns Blazing - Photo Challenge

(I'm not going to post my sets every day but today I did 4 sets of 12-8-6-4 reps for each: preacher curl, dips, overhead pulldown, cable rows, chest fly, triceps extension, and cable bicep curl)

I am SCARED of you!!!! Holy moly!

[Velcrocat]

Re: All Guns Blazing - Photo Challenge

Three days a week for me. Gotta add my little weight training buddy.

week 1

2bme 1/4
sweet strudel 1/4
warmsummerfall
farley
morning glory
missing those muffins 1/7
scaleskl
mickkey 1/4
velcro cat 1/3
lannerjarv
julie b
mamma jen

[MissingThoseMuffins]

Re: All Guns Blazing - Photo Challenge

Kick (__l__) !!!!!!!!!!

I was going to just do the 3 days, but decided to hit it for 4 days for the total workout. I am feelin' the triceps!!!!!! They are talking to me as I type. LOLOLOLOL

All right! That's the way to do it.

I think if you don't wake up sore the next morning from your workout, you need to add more weight. So that's GREAT that you're feeling it now!

For everyone:
I can't wait to see all of the "After" pictures here after everyone has shed some fat and gained some muscle.

Remember to eat extra protein quickly after your intense workout for muscle growth and recovery. This can be meat or zero/low-carb protein powder. (There are great tasting, relatively inexpensive powders for 1-2g carbs per scoop.) Also, if you find yourself to be REALLY feverishly hungry the day after your workout, that is a good sign--your muscles are hungry and want to grow! Feed them protein.

[MorningGlory]

Re: All Guns Blazing - Photo Challenge

I'm 3 days/week too.

week 1

2bme 1/4
sweet strudel 1/4
warmsummerfall
farley
morning glory 1/3
missing those muffins 1/7
scaleskl
mickkey 1/4
velcro cat 1/3
lannerjarv
julie b
mamma jen
__________________

[MorningGlory]

Re: All Guns Blazing - Photo Challenge

Also, if you find yourself to be REALLY feverishly hungry the day after your workout, that is a good sign--your muscles are hungry and want to grow! Feed them protein.

Well that explains my hunger today! Wow that's really amazing. I had such good food today, yet was STARVING after work and couldn't figure it out.

[JulieB]

Re: All Guns Blazing - Photo Challenge

I'm in for three days as well.

week 1

2bme 1/4
sweet strudel 1/4
warmsummerfall
farley
morning glory 1/3
missing those muffins 1/7
scaleskl
mickkey 1/4
velcro cat 1/3
lannerjarv
julie b 1/3
mamma jen

[2BME]

Re: All Guns Blazing - Photo Challenge

Your muscles are hungry, feed them with protein and they will reward you with buffness!

[MissingThoseMuffins]

Re: All Guns Blazing - Photo Challenge

Here is some inspiration for everyone for tomorrow's workout:

YouTube - Warhawk Matt Scott in Nike 'No Excuses' Commercial

Also:

"What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable." -Socrates

And don't be this guy.

..and ESPECIALLY not THIS guy.

Remember, you are in control of your success or failure, no one else is.

Instead, be this lady.

Or be this dude.

Let's do this!

[Farley]

Re: All Guns Blazing - Photo Challenge

1/4.

Eat an egg or other complete protien within 30 mins of working out. This will provide your body the material ir needs to repair the dammaged muscles. You will feel less sore the next day, and your results should improve. Most weight/cardio workouts reccomend a serving of carbs after a workout as well, but why give your body glucose to burn instead of FAT.

[2BME]

Re: All Guns Blazing - Photo Challenge

And don't forget the water!!! That *burn* most people feel after they have worked their muscles is a build up of lactic acid in the "shredded" tissues. Plenty of water before and after will help flush it away.

The optimal foods and eating for building lean muscle mass just happens to be what we are eating with this WOE. Isn't that an awesome thing? If you tried to do this type of reshape and sculpt with the crap foods you were eating, particularly the women, you would more than likely not be getting enough protein and the results would not be as quick or as satisfying!

I am so proud of everyone that is working on this! You will not regret it!!!

[MorningGlory]

Re: All Guns Blazing - Photo Challenge

1/4.

Eat an egg or other complete protien within 30 mins of working out. This will provide your body the material ir needs to repair the dammaged muscles. You will feel less sore the next day, and your results should improve. Most weight/cardio workouts reccomend a serving of carbs after a workout as well, but why give your body glucose to burn instead of FAT.

sound good! Thanks for the tip.

[MissingThoseMuffins]

Re: All Guns Blazing - Photo Challenge

Farley, while I agree with everything you're saying, I don't think 1 egg has enough protein. 1 egg has about 6g, and the body needs 20-30g protein (from what I've learned) for optimal protein synthesis after strength training. You would have to eat 4-5 eggs, which is too much egg for one sitting for my tastes. It would also be about 3-4 ounces of meat. Or 1-2 scoops of protein powder. As I said before, I prefer zero or low-carb protein powder all the way. One, it is fast to make and eat, two, it is liquid and is absorbed into the body faster than solids, and three, I enjoy the sweet reward of the shake after a hard workout.

Speaking of workouts, I had a GREAT one today. My boyfriend dropped me off at the gym while he went to class, so I ended up being there longer than I usually go. I decided to write down my weights today. For reference, I am 21, female, 5'0 and 125 lbs. I use the 12-8-6-4 method, meaning that I use a warm-up weight for 12 reps, a moderate weight for 8 reps, a difficult weight for 6 reps, and a very difficult, all-out weight for 4 reps. The weights I used for each exercise are below, 12 reps at the first weight, 8 at the second weight, etc. Usually I use machines vs. free weights because some body builder always leaves the bars with like 300 lbs on them and it is a pain switching them out. :\

Torso Rotation 50-60-70-75lbs (x2, I like this exercise)
Cable Bicep 15-20-20-25lbs
Bicep Curl 20-25-30-40lbs
Dips 50-65-80-95lbs
Hip Abduction (outwards) 70-85-100-105lbs
Hip Abduction (inwards) 85-100-115-130lbs
Abdominal crunch 35-40-45-50lbs
Seated Leg Press 45-60-75-90lbs
Shoulder Press 10-10-10-10lbs (this exercise is still really hard for me)
Triceps Extension 30-35-40-50lbs

By then I was pretty beat so I spent the rest of the time on the elliptical. B)

[MissingThoseMuffins]

Re: All Guns Blazing - Photo Challenge

..And to continue:

2bme 1/4
sweet strudel 1/4
warmsummerfall
farley
morning glory 1/3
missing those muffins 2/7
scaleskl
mickkey 1/4
velcro cat 1/3
lannerjarv
julie b 1/3
mamma jen
Farley 2/4