Sarah's Bodybuilding 101 for Week of April 3rd

[ValidRouge]

Re: Sarah's Bodybuilding 101 for Week of April 3rd

Cardio 32 mins HIIT Done!

Chest/Triceps:
Bench Press 20x12lbs, 10x22lbs, 8x26lbs, 6x34lbs
Tricep Extensions: 20x14lbs, 10x16lbs, 8x20lbs, 6x22lbs
Dumbell Flies: 4 sets 8x12lbs
Tricep Kickbacks: 4 sets 8x12lbs
Dumbell Press: 4 sets 8x12lbs

I'm feeling the burn babies!!

Sarah, just to make sure I've got this down, tomorrow this is what I plan to do:
Back/Biceps:
Barbell bent over rows (back) 20x__lbs, 10x__lbs, 8x__lbs, 6x__lbs
Wide grip Barbell curls (biceps) 20x__lbs, 10x__lbs, 8x__lbs, 6x__lbs
Two arm dumbell rows 4 sets 8x__lbs
Hammer curls 4 sets 8x__lbs
Barbell pullovers 4 sets 8x__lbs

[iyamamaschke]

Re: Sarah's Bodybuilding 101 for Week of April 3rd

Yup that's Totally right, You go girl everything looks right on track. Hope you ahve a great workout tomorrow.

I am Burnt ZI was supposed to do Cario tonight too. I don't know what I did but, I hurt my knee STUPID KNEE. It's very sore to walk and such so I am thinking I will just rest on the running tonight and hopefully be good for tomorrow for my longer run.

Sarah

[ValidRouge]

Re: Sarah's Bodybuilding 101 for Week of April 3rd

I'd give it a rest tonight and try again tomorrow. In this next six weeks we are only doing legs one day a week?

[iyamamaschke]

Re: Sarah's Bodybuilding 101 for Week of April 3rd

Yup But legs day Is Nastie Don't worry we are on;y doing each Body Part 1 day per week cause this is way more intensive this gives the muscles 7 days to recover between workouts which is perfect.

Sarah

[ValidRouge]

Re: Sarah's Bodybuilding 101 for Week of April 3rd

Can you give me an example of what I should do for Legs then?

[iyamamaschke]

Re: Sarah's Bodybuilding 101 for Week of April 3rd

Sure can for your Quads you can do Box Squats( or chair Squats) Lunges, Weighted step ups, Side Lunges, Squats, Wide legged Squats. 1 legged Squats

For Hamstrings you can do stiff legged Deadlifts, Pelvic tilts with your fetts planted firmly on your coffee table. This is what you do have your knees bent and your Arms by your side straight then lift your bum off the floor and tighten your hams and But Hold it for a count of 3 then go down but don't touch your bum to the floor and raise back up. It's Killer. To do a combo Move you can also so a Squat down then when you come up come and kick your foot back like you are doing a back kick this works the hams really well

For calves seated calf raises with something under your toes put the Barbell accross your knees and lift fully up and down, Stnading calf Raises, step back to fronts you lower back as far as you can go fully stretching the Shin Muscle then blast up. You can also do Toe jumps they are Brutal.

I hope this helps you out. There is lots to do with your home weights girl you'll do fabbo

Sarah

[love2play63]

Re: Sarah's Bodybuilding 101 for Week of April 3rd

Ok, I am just checking in to let everyone know that my starting plans have changed.

One of my DD's(the one that is pregnant) is coming to visit next week, I am so excited. Then, my DH tells me last night that his mother and her husband(3rd) are coming to stay with us at the same time, at least part of the time. They said they wanted to surprise us, they got their airline tickets already, so what can we do.? Oh well, I guess I better try and make the best of it. I will have to play tour guide for the time they are here.

So, I am going to wait until my company is gone and then start the following Monday with bodybuilding 101, doing it 100%. I will still get my abs, and stability ball workout everyday while they are here, early in the morning.

[iyamamaschke]

Re: Sarah's Bodybuilding 101 for Week of April 3rd

Sounds good and sounds like you will ahve a busy week ahead of you.

Everyone I am DOWN right now until I get a handle on my headache it's really bad I guess I will just be veggin cause I sure can't run like this. I don't take many days off but, today I know it's not a good idea and it may make me end up in the hospital. I am keeping the headache at bay somewhat with Advil but, I may have to take a T3 later at bed Just to totally get rid of it. man I hate this.

Sarah

[Jasmain]

Re: Sarah's Bodybuilding 101 for Week of April 3rd

Sweaty day again!

Situp & SB Pushup Challenges:
100 situps (DONE)
50 SB Pushups (DONE)

Level 2 Workout: (DONE)
Cardio
30 Min Cardio

[iyamamaschke]

Re: Sarah's Bodybuilding 101 for Week of April 3rd

Way to go Pam no exercise for me to report today I suck

Sarah

[ValidRouge]

Re: Sarah's Bodybuilding 101 for Week of April 3rd

Sarah--definitely take care of that headache. My sister has migraines and I know how sick she gets. Exercise today is probably not a good idea. You are such a trooper that you'll make it up when you feel better.

Here is what I did today:
Barbell bent over rows: 20x14lbs, 10x26lbs, 8x32lbs, 6x42lbs
Wide grip Barbell curls: 20x12lbs, 10x16lbs, 8x22lbs, 6x32lbs
Two arm dumbell rows 4 sets 8x12lbs
Hammer Curls 8x16lbs, 8x14lbs, 8x12lbs
Barbell pullovers: 4 sets 8x14lbs

I need to do some ab work for the ab challenge, but I've got to wait a while because I had to do dinner with my hubby.

[Horsenpuggy]

Re: Sarah's Bodybuilding 101 for Week of April 3rd

Hi guys!!!!

Can i join in??? I lift 3 times a week 60 min at a time at a class called
Body pump. Its great!

[iyamamaschke]

Re: Sarah's Bodybuilding 101 for Week of April 3rd

Surely Just Post your Weight lifting exercises and If you need any help at all with Advancing your Program let me know.

Great Job

Sarah

[ValidRouge]

Re: Sarah's Bodybuilding 101 for Week of April 3rd

Hey Jo, welcome to our little thread. What's your workout like in the bodypump class?

[iyamamaschke]

Re: Sarah's Bodybuilding 101 for Week of April 3rd

got my run in today and I was going not too bad well I couldn't get my HR over 160 no matter how hard I pumped it I went 6 miles in 70 minutes and was on an incline of between 1.5 and 7 I dunno my Cardio vascular is getting reall really strong right now it's soooo increadible. And another thing I am noticing is when I am running I am sweating 10x as much is this like an adaptation to exercise the ability for me to cool myself off is getting better????

Now I have to Do my weights and I will be good to go it's only 10 and I am done over half my exercise YAY me.

I dunno maybe I am Weird.