Sarah's Bodybuilding 101 for Week of April 3rd

[Jasmain]

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

I am going to see how i feel later, I might be taking this as a sick day too, ugh, which i hate. My throat is so raw and i just keep blowing bloody stuff out of my nose. I'm going to have some work to makeup later!

[iyamamaschke]

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

I sure Hope you feel Better I may be having a rest day well not really cause I had 8 kids today and I am counting a lot of that as exercise I am beat it's 5 pm I ahve been up for almost 12 hours already and I still have a pile of stuff to do OHHHH LORDY!! Please God give me strength.

(((HUGS))) get better don't do it if you are feeling that bad you could make it worse rest up and come back full force.

Sarah

[ValidRouge]

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

I slacked yesterday, so will have to call that my rest day for this week.

Made up for it today:
30 minutes HIIT on the ellip 641 calories burned

Lower Body workout:
Squats 20x24lbs, 10x34lbs, 8x44lbs, 6x48lbs
Deadlifts 20x24lbs, 10x34lbs, 8x44lbs, 6x48lbs
Lunges 4x8x34lbs
Calf raises 4x8x34lbs
Calf raises on stairs 4x8xBW

I've maxed out my weights for legs. Gotta go buy more. However I have a problem...at 48lbs, my arms can barely lift them off my shoulders to put them down (arms aren't strong enough). What should I do???

[dotsamantha]

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

What would be the best way, in your opinion, to work abs into the beginner routine? Every non-rest day or only cardio days or only weight days? In the past I've done every non-rest day and it didn't strain me, but i wonder if it's a good idea to not give a rest day to my abdominal muscles.

[iyamamaschke]

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

In my Opinion You don't need to work your abs any differently then any other muscle group like your other Muscles the Abs need a rest day I am sure lots would tell you different but, you can overtrain your abs. I have gotten my ABS to look like they do by only maybe 1-2 days a week of Vigorous abs Work. Ab training is not gunna make you lose inches on your abs well it will but then it won't you need clean eating and the other exercise to do that. Plus if you train them every day there is no shock value in your wokrout cause you are doing it all the time what we want is shock to coax your muscle into new shape. We have a day on the Program Just for Abs I think it's on leg day and I would stick with that. but if you are compelled to do it every other day then you can.

Hey Joy you are gunna have to start doing 1 legged exercises so that you can still get the Burn on those legs or I may give you something different to do alltogether for legs if you are game. Let me know OK.

Sarah

Sarah

[Horsenpuggy]

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

Good morning all!!!

Did my body pump this am:

squats- with long bar 5 1/2 kg plates and 1 1/2 plates - 5 mins i dont know how long/how many reps we do it to music but it is 5 min long!!!

lunges- held 5 1/2 kg plate-4 min

triceps- long bar 2 plates-2 1/2 kg 4 min 1 minute tricep pushups

biceps- long bar 2 1/2kg plates 5 min

shoulders- 1 1/2 kg plates in each hand
30 pushups

chest- long bar 2 plates 2 1/2kg 5 min

abdomen- 2 1/2 plate on chest 5 min crunches with twisting with the plate on your shoulder. Plank positon 1 min in beginning and 3 at the end.

clean and press-works hamstring and back
long bar on my back with four 2 1/2kg plates
This includes the bent over row

[dotsamantha]

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

I was always inclined to do alot of abs more for the core strength aspect of it than anything else, and i do agree with you on the shock value.

You know I didn't read it close enough, I see where abs are with legs.

[qbu]

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

OK..trying this again...hopefully it will post this time.

Playing catch up because of such a hectic week. I'm not posting the entire workout here because of how much I need to post. Will start posting that all again for next week.

April 3 - Lower Body
April 4 - Cardio - Ramp It Up
April 5 - Upper Body
April 6 - Cardio - treadmill
April 7 - Lower Body
April 8 - planned rest day, but it's early still so who knows

[iyamamaschke]

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

Hey No Problem if you wanna work on core strength a good exercise for that is to have a Stability ball, what you do is sit on the ball and lean baclk as far as you can go and Hold it try and see how long you last. You have to work all your stability muscles and it amazing what strength tyhis will bring you. Try to get up to lasting a minute and do that 10 times.

Sarah

[dotsamantha]

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

I'm following your lead Sarah. All the other things i tried didn't work, so it's time to listen to someone who found what works.

[Jasmain]

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

Nice job everybody! I'm feeling somewhat "better" today, at least I can breathe! I'm tired as heck, but I managed to do this so far today, I hate getting behind!

300 Situps
150 SB Pushups
30 Min Gazelle for Saturday Level 2 Workout

Those were the easiest things to catch up on! I'm going to give myself a bit of a rest and then try to make up for one of the weight lifting days I missed at least. If I can't do both days today (thursday Shoulders/Abs and friday legs), I'll see how I feel tomorrow and try to do the other one instead of taking a rest day, I'm going to catch up on these, I want those results!

Hope the weekend is treating you all well!

[ValidRouge]

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

Sarah, yes, please take the lead on the one legged things. Give me some stuff to try. That'd be great.

[ValidRouge]

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

Qbu, glad to see you're back!

Samantha, welcome to the group. Trust me...this works. Don't know if you saw my before/afters for my first six week period. But here they are again. I only lost 12 lbs during this time frame. But wow, what a difference.

[Jasmain]

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

Hi Joy, Sarah, Samantha, Qbu, and anyone else who joined while I was sick! I made up for almost everything the last two sick days, yay! Here is what I did today in full!

Situp and SB Pushup Challenges:
300 Situps (DONE)
150 SB Pushups (DONE)

Level 2 Workout: (DONE)
CARDIO
30 Min Gazelle

MAKUP FOR FRIDAY/LEGS (DONE)
Back Squats (40lb x 20r, 60lb x 10r, 70lb x 8r, 80lb x 6r, no rest between)
Hamstring Ball Curls (50)
Leg Extensions (60lb x 4 sets of 8r)
Side Step (18lbs x 4 sets of 8r each side)
Seated Calf Raises (4 sets of 8r, no rest between)

MAKEUP FOR THURSDAY/SHOULDERS & ABS (DONE)
Upright Rows (40lb x 20r, 30lb x 10r, 30lb x 8r, 30lb x 6r)
Arm Leg Lift (50)
Shrugs (30lb x 4 sets of 8r, no rest between)

[dotsamantha]

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

Joy, you and Sarah are two of the major factors that got me over here! Pam, you too!