Sarah's Bodybuilding Week of May 8th

[iyamamaschke]

Re: Sarah's Bodybuilding Week of May 8th

Hey Pam drive By posting are ya HE HE HE

Sarah

[Jasmain]

Re: Sarah's Bodybuilding Week of May 8th

LOL, I'm at work, just getting in my fix for the day! Running around getting excited about working on my legs tonight at they gym!

I wish I could make that little man with the sign and put YOUR name on it!

[iyamamaschke]

Re: Sarah's Bodybuilding Week of May 8th

AWWWW you are sooo Sweet girl you know that HE HE.

OH I wish I could work my legs with you tonight I am Jealous

Sarah

[ValidRouge]

Re: Sarah's Bodybuilding Week of May 8th

Sarah, I'm so glad to hear that the weight is flying off again. You SOOOOOOOOO deserve that!!!

I bought those weights. They are sitting out in the back of my truck right now. Maybe that'll motivate me to get started again. I've got to do something, I'm at the weight where I stalled before...and I've got to get past it. I MUST.

Tonight I'm going to take my Grandmother for her radiation, and when I get home I'm going to have my hubby help me put the stand together, and then hopefully I'll get a workout in.

[iyamamaschke]

Re: Sarah's Bodybuilding Week of May 8th

OH I am sooo JEALOUS I want those Now you better use em girl they can't sit in the back of your truck HE HE.

You can do it Joy I am cheering you on.

OH to get the weight off drop your calories for 4 days that should do the trick it shocks the body into dropping the weight.

Sarah

[ValidRouge]

Re: Sarah's Bodybuilding Week of May 8th

You know, I can fit into size 14 skirts. Size 14! They are tight across my butt/hips/legs, but the waist and belly is a size 14.

This never would have happened if I didn't do the weight training...I'm convinced. Which is why I've got to get back to it.

Be tough with me guys! I can handle it...and definitely need it!

[LadyPoohBear24]

Re: Sarah's Bodybuilding Week of May 8th

Hello Ladies,

With some encouragement from Valid, I would like to join the weightlifting group. I've read the initial post and just have a few questions. Is all the workout information listed for the first six weeks? To me it looks like a breakdown of the general work out post. But I don't want to be wrong. I would like to get started tomorrow....if someone could help me out I would appreciate it.

Thanks,

LPB

[ValidRouge]

Re: Sarah's Bodybuilding Week of May 8th

YAY Shayna!!!!

To simplify things, for the first six weeks you want to do the exercises below. Start out with light weights so that you get your form right.

You'll lift 3 times per week. Week one, you'll do upper body exercises twice and legs once. The next week it'll be legs twice and upper body once. You'll need to go to those websites in the first post and pick exercises out. They have pictures/demos on all of them.

You do 3 sets of 12 repetitions with one minute rest in between each set. So, for the upper body day, you'll pick an exercise for Chest, do 3 sets of 12 reps. Then you'll pick an exercise for shoulders, do 3 sets of 12 reps. Pick an exercise for Shoulders, 3 sets of 12. Pick an exercise for Biceps, 3 sets of 12. Pick an exercise for Triceps, 3 sets of 12.
On lower body days, you pick an exercise for quads, one for hams, one for calves and one for abs. Do 3 sets of 12 reps for each exercise.

Once you've got your form right (do them in front of a mirror, or have someone watch you) then you start adding weight.

[iyamamaschke]

Re: Sarah's Bodybuilding Week of May 8th

OH you know I will HE HE Joy I like to make ya Hurt so if I don't see a workout Post from you I am gunna Hunt you down. JUST DO IT No excuses.

The first workout is Just a break down it's Pretty Basic But I can Give you a run through Shayna I love to help ya all out.

So for day 1 you will be doing Upper Body

SO Baically you Pic one exercise out for eack Body part that would Be Chest, Triceps, Back, Biceps, SHoulders.

So for chest you can do a Bench press
For Triceps a tricep extension,
Back Bent over rows
Biceps Dumbell curls
Shoulders Shoulder press.

Now for each muscle group do 3 sets of 12 repetionons be sure to have 1 minute rest between sets and also be sure you are not lifting really heavy to start we wanna concentrat on your form to begin with for the first 1-2 weeks then up the weight after that Form is Most Important.

Tuesdays Cardio this can be any form of Cardio I highly recommend HIIT cardio session.

Wednesday Legs SO do the same as above Pic one eversie for each leg Part.
Hamstrings Hamstring Curls 3 sets of 12 reps
Quads Squats 3 sets of 12 resp
Calves Standing calf raises 3 sets of 12 reps.
ABS crunches 3 sets of 12's or whatever giver on this one
Thursday Cardio

Friday Upper Body

Saturday Cardio

Sunday Rest

Monday Lower Body the cycle keeps going alternating upper lower and cardio 4 6 full weeks then you advance to the next level of exercise.

You do not need to do the exercises I specified the best thing to do is to change every week so your body has to keep guessing, Just be sure to do each body part Muscle group and you are good to go.

Any more questions ask away I'll help ya out.

Sarah

[ValidRouge]

Re: Sarah's Bodybuilding Week of May 8th

I really like this site for picking out exercises
http://www.shapefit.com/training.html

[iyamamaschke]

Re: Sarah's Bodybuilding Week of May 8th

HE HE Joy we are Positing at the Same time. I was just Gunna Post that sight too ROFL.

Sarah

[ValidRouge]

Re: Sarah's Bodybuilding Week of May 8th

Shayna, I notice you are in the walking challenge. You can do that for your cardio. To make it HIIT, you'll want to walk for a few minutes to get warmed up, then jog for ONE MINUTE. Then walk again until you get your breath back, then jog again for ONE MINUTE, then walk again.

As you build up, and to get the full benefit of HIIT, make that ONE MINUTE a HARD minute. Tongue hanging out of your mouth, feel like you are gonna DIE minute. Then walk again.

[iyamamaschke]

Re: Sarah's Bodybuilding Week of May 8th

YUPPERS Joy man I made you into a PRO!!!!!

YAY ME!!

Sarah

[LadyPoohBear24]

Re: Sarah's Bodybuilding Week of May 8th

Well, I'm not a beginner for lifting. I've been off and on lifting since playing b-ball so the form I have. I think I'll visit that website that you all posted. But, thank you very much for your clarification. I will be posting with you all now, when I finish. I'm starting tomorrow.

Thanks again ladies...

[ValidRouge]

Re: Sarah's Bodybuilding Week of May 8th

Sarah, I love ya girl! Giving this advice helps get me back on track too! When I do my elliptical for HIIT, I get on and warm up for about 3 minutes. The fourth minute, I up the resistance from 4or5 to 8 and go fast...I literally have to hang on to the bars...and I say curse words sometimes. Then I go back down to resistance 4 or 5 until my heart rate and breathing is normal. This usually takes about 1 minute to go back down and then I stay doing that for another minute. The next minute back up to 8 fast as I can go...curse some more, keep my eye on the stop watch...and then back down.

LOL