Sarah's Bodybuilding 101 for Week of March 20th

[iyamamaschke]

Re: Sarah's Bodybuilding 101 for Week of March 20th

Giver all the Power to ya if ya wanna do the gazelle girl you just do it.....

Oh did I tell you all I am sooo freaken BITCHY from the drop in my meds I could kill someone man I hate this I am Hormonal as all heck it's crazy adn I feel sick to my stomach.

AH send some nice thoughts this way casue I sure need them.

Sarah

[Jasmain]

Re: Sarah's Bodybuilding 101 for Week of March 20th

Well, if you aren't all the way on the other side of the world from Louisiana, you can PM me and I'll give you my number, we can be hormonal together! I just feel so PSYCHED today, like I could just keep on exercising til bedtime! I'm hoping that means GOOD things!

[iyamamaschke]

Re: Sarah's Bodybuilding 101 for Week of March 20th

Jas do you have MSN or AIM cause I do we could pm eachother

Sarah

[Jasmain]

Re: Sarah's Bodybuilding 101 for Week of March 20th

All I have is Yahoo messenger, you know, the messenger that sucks!

[iyamamaschke]

Re: Sarah's Bodybuilding 101 for Week of March 20th

Can you get msn or Aim I would love to chat with you DOWNLOAD ONE OF THEM Joy is on MSN we could all connect and have a Big ol chat

[ValidRouge]

Re: Sarah's Bodybuilding 101 for Week of March 20th

HOLY SMOKES....Jas you actually wanna get on the gazelle? You are turning into a maniac! WOOHOO go girl, go!

I added both of you to messenger...looking forward to a chat!

[ValidRouge]

Re: Sarah's Bodybuilding 101 for Week of March 20th

20 minutes on the ellip done.

3 mins level 1 resistance moderate pace
1 min level 1 resistance fast pace
2 mins level 2 resistance moderate pace
1 min level 2 resistance fast pace
2 mins level 3 resistance moderate pace
1 min level 3 resistance fast pace
2 mins level 4 resistance moderate pace
1 min level 4 resistance fast pace
2 mins level 2 resistance moderate pace
1 min level 2 resistance fast pace
2 mins level 2 resistance moderate pace
1 min level 2 resistance fast pace
2 mins level 2 resistance moderate pace

I'm sweating like a pig.

took my vitamins

[Jasmain]

Re: Sarah's Bodybuilding 101 for Week of March 20th

Whoa! Sweating, good job Joy! We're all sweating buckets, yay!

[ToBig]

Re: Sarah's Bodybuilding 101 for Week of March 20th

Hi Sarah,

How are you doing? My back is feeling a little better. you told me once I get better you would recommend some exercises for my back? I was wondering if you could tell me what they are and how to do them correctly?

Thanks

[iyamamaschke]

Re: Sarah's Bodybuilding 101 for Week of March 20th

Sure 2BIG I will have to go and search on the internet for some Picks but, I will get back to you ASAP on that one gotta get the kids off to dance and such first then after supper I will get them on here for you ok.

Girls I have to tell you I am sooo increadibly impressed with myself today I an having the Most awesome day I did somehting I never dreamed I would do I ran a 10 k in under 60 minutes 57 minutes and 20 seconds to be exact can you freaken belive it. I was a humping along let me tell you I was dripping buckets my heart was running and my legs well we'll just say when I was done I was stiff. I finished out my run slower and managed to run 9 miles in 90 minutes WOOHOOO for me I ROCK it today.

Sarah

[ValidRouge]

Re: Sarah's Bodybuilding 101 for Week of March 20th

WOOHOO, great Job Sarah!

Upper Body workout Done:
Biceps: Wide Grip Barbell Curls 22 lbs
Triceps: Two arm Lying dumbell extensions 12 lbs
Chest: Dumbell pullovers 12 lbs
Back: Barbell Rows 22 lbs
Shoulders: One arm lying rear deltoid raises 12 lbs (these were killer for me)

Abs: Arm/Leg lifts 3 sets of 12 each side, oblique hand to foot crunches 3 sets of 12 each side.

[iyamamaschke]

Re: Sarah's Bodybuilding 101 for Week of March 20th

Thanks Joy way to go on the Exercise Girl WOOOHOOO you are HAWT girl on fire.

OK I have some stretching exercises for you back as well as strengthening these are ones I had to do when I had a Back Injurey I also have one more so bare with me.

http://www.hughston.com/hha/a_15_1_3.htm

http://www.definingeve.com/b3.asp this is really good for targeting lower back muscles. Just remeber to keep your back straight don't flex it backwards when you are doing this that causes strain on the lower back you want the back to be straight. You may not be able to go all the way up the first few times what I would do is sets of 15 try and do 2-3 of each one. This should really help you back.

Another key component of the back is your abs if you have weak abs you will have back problems as well so we want to strengthen the abs while we are at it as well. DO NOT do full sit ups this strains the lower back if you are unconditioned. If you ahve a ball that is a nice way to do crunches and is less straining also it works your stability muscles as well which is very important.

I hope this helps you get your back back in shape and aleviates some of the discomfort you have. Any questions don't hesitate to ask.

Sarah

[Jasmain]

Re: Sarah's Bodybuilding 101 for Week of March 20th

Looks like Joy and Sarah had a great workout! I'll report mine as soon as I get up and do it... I am so sore everywhere!

[ToBig]

Re: Sarah's Bodybuilding 101 for Week of March 20th

Thanks Joy way to go on the Exercise Girl WOOOHOOO you are HAWT girl on fire.

OK I have some stretching exercises for you back as well as strengthening these are ones I had to do when I had a Back Injurey I also have one more so bare with me.

http://www.hughston.com/hha/a_15_1_3.htm

http://www.definingeve.com/b3.asp this is really good for targeting lower back muscles. Just remeber to keep your back straight don't flex it backwards when you are doing this that causes strain on the lower back you want the back to be straight. You may not be able to go all the way up the first few times what I would do is sets of 15 try and do 2-3 of each one. This should really help you back.



I hope this helps you get your back back in shape and aleviates some of the discomfort you have. Any questions don't hesitate to ask.

Sarah

Sarah...thanks so much for the execises...you are a real sweetheat.

Love your new pics...what a transformation!!!! What is your goal weight? Also, when you first started out exercising in the beginning of your journey...Did you suffer from back pains as well?
Another key component of the back is your abs if you have weak abs you will have back problems as well so we want to strengthen the abs while we are at it as well. DO NOT do full sit ups this strains the lower back if you are unconditioned. If you ahve a ball that is a nice way to do crunches and is less straining also it works your stability muscles as well which is very important.

[iyamamaschke]

Re: Sarah's Bodybuilding 101 for Week of March 20th

Thnaks soo much toBig I sure hope that your back gets better real soon and you can maybe come and join us on or Quest for Beach Bodies HE HE.

I had a recovery run today not long or far but,it was somewhat nastie cause of yesterday. I really worked out my legs and YUP I can feel it today I am very sore but, I got on the good ol Tready and did it any how. 45 minutes went under 4 miles it was nice and slow I didn't wanna go fast I need to recover today. My knees are a bit sore not painful but, more stiff as I got into my run they were good but the first 10 was brutal LOL. WHat we don't do to our bodies hey ROFL. ro I was on the treadmill in total 1 hour which is GREAAAAT!!!

I also did weights today this is How that went.

Hammer curl Dropset 12x25lbs,10x20lbs,10x15lbs,10x10lbs (no rest between sets)
T Bar Pulls Dropset 10x60lbs,10x55lbs,10x10lbs,8x45lbs (no rest between sets)
Incline Dumbell curls 6x25lbs, 8x15lbs,8x15lbs,10x15lbs (1 minute rest between sets)
Ball Hyperextensions 14x10lbs,12x15lbs,12x15lbs,9x15lbs (1 minute rest between sets)
Spider cable curls 7x70lbs,7x70lbs,6x70lbs,6x70lbs ( 1 minute rest between sets)
Reverse Grip Front Pulls 7x60lbs,10x50lbs,10x50lbs,10x50lbs ( 1 minute rest between sets)

I can definately feel it my Biceps are Shaking my back not soo much I did some new exercises today I love changing it up the T bars made me sweat sooo Bad and I was shaking all over while doing them YAY!!!