Sarah's Bodybuilding 101 for August

[ValidRouge]

Re: Sarah's Bodybuilding 101 for August

Dang, I missed all the huggin and lovin in here???

((((((((((((((((Sarah)))))))))))))))))))))
(((((((((((((((Pam)))))))))))))))))))

LOL

Anyway, I did an upper body workout:
Cable rows 12x60, 12x70, 12x70
Cable pulldowns 12x40, 12x50, 12x50
Tricep Extensions 12x15, 12x20, 12x25
Hammer Curls 12x20, 12x20, 12x20
Chest Press 12x30, 12x30, 12x30

Then I came home and did 30 minutes HIIT on the ellip.

[iyamamaschke]

Re: Sarah's Bodybuilding 101 for August

Just got my workout don't don't ahve a lot of time to Post so here it is.

Shoulder Military Press
50x5
50x5
50x5
50x5
50x5

Seated Calf raises
140x5
150x5
160x5
170x5
170x5

Upright Rows
90x5
100x5
100x5
100x5
100x5

Standing Calf Raises
200x5
200x5
200x5
200x5
200x5

Front Side Raises
15x5
15x5
15x5
15x5
15x5

Decline sit ups with twist
5 minutes

weighted cable crunch front side
5 minutes

ALL done woohoo!!!!!

Sarah

[Sheshy]

Re: Sarah's Bodybuilding 101 for August

Okay, here's Week 1, Day 1 circuit - 8/20/2006

Pushups 15x3
Squats 15x3
Dumbbell Chest Press 15x3 20#
Flys 15x3 40#
Sumo Squats 15x3
Bench Dips 15x3
Leg Extensions 15x3 60#
Lateral Raise 15x3 20#
Jumping Jacks - 1 min
Crunches - 15x3
Dumbbell Tricep Extensions - 15x3 20#
Jump Rope - 1 min
Scissors - 15x3

One thing I noticed is the weights on my Crossbow are different than the gym weight machines...it appears I using heavier weights at home, but I think that's just the difference between my machine and theirs...

[Sheshy]

Re: Sarah's Bodybuilding 101 for August

And today was Week 1, Day 2

Lateral Pull Down - 15x3 80#
Stiff Leg Dead Lifts - 15x3 20#
Seated Cable Row - 15x3 80#
Static Lunges - 15x2
Back Extensions - 15x3
Hamstring Curls - 15x3 40#
Dumbbell Bicep Curls - 15x3 per arm 10#
Jumping Jacks - 1 min
Bicycle Crunches - 15x3
Concentration Curls - 15x3 per arm 10#
Jump Rope - 1 min
Russian Twists - 15x2

I'm sore from yesterday and I'm sure it'll be worse tomorrow...oo-ah !!

[Sheshy]

Re: Sarah's Bodybuilding 101 for August

Morning!

Today is a day of rest for me!

Have a good one!

[iyamamaschke]

Re: Sarah's Bodybuilding 101 for August

Great Job SHelly that's a wicked WOrkout you go Girl

Sarah

[ValidRouge]

Re: Sarah's Bodybuilding 101 for August

I did walk/jog to the gym today!! 2 miles in 15 minutes 299 calories burned!

Then I did 3 sets of 12 for the following exercises:
Squats 70 lbs
Deadlifts 100 lbs, 110 lbs, 120lbs Yah baby!
Standing calf raises (on a box so my heels went down) 70 lbs
Stability ball Situps BW
Hyperextensions BW

I can't do the roman chair situps because I'm getting "Stingers" in my sciatic nerve And I REALLY REALLY liked the way those worked my entire abdomen

Then I did a walk/jog back home 2 more miles in 15 minutes for another 306 calories!!

Go me!

[Sheshy]

Re: Sarah's Bodybuilding 101 for August

Wow, that's quite the workout Joy, good for you!

Here's my circuit for today:

dumbbell chest press

15x3 10# each arm
hack squats 15x3
db chest flys 15x3 10# each arm
sumo squats 15x3
bench dips 15x2
leg extension 15x3 60#
dumbbell shoulder press 15x3 10# each arm
jump jacks 1 min x 2
basic crunch 15x3
tricep kick backs 15x3 10# each arm 2 sets, 5# last set
jump rope 1 min x 2
reverse crunches 15x3

[ValidRouge]

Re: Sarah's Bodybuilding 101 for August

Great workout Shelly!

[iyamamaschke]

Re: Sarah's Bodybuilding 101 for August

Hey I got my weights done Chest and Triceps.

Bench Press
80x5
80x5
80x5
80x5
80x5

Tricep Ext
90x5
100x5
110x5
110x5
110x5

Decline Dumbell press
20x5
25x5
25x5
25x5
25x5

Overhead Ext
90x5
90x5
90x5
90x5
90x5

Push Ups
Bwx5x5sets

Tricep Dips
Bwx5x5 sets

I went and mowed my big arsed lawn for 1 hour and 10 minutes. I ahve been stressed and haven't been able to eat much but I am trying.

Sarah

[ValidRouge]

Re: Sarah's Bodybuilding 101 for August

Ohhhhhhhhhhhhh Myyyyyyyyyyyyyyyyyyyyy Gawwwwwwwwwwwwwwwwwwwwd it's hot!

I did a mix up today for cardio...I am sweating like a pig!

15 minutes on the bicycle. I couldn't get my heart rate up past 109 bpm and my quads were KILLING me from yesterday's workout, so I put the bike up.
Then I did 30 minutes walk/jog HIIT for 663 calories burnt today.

I just luv my polar heart rate monitor.

[Sheshy]

Re: Sarah's Bodybuilding 101 for August

I need a heart rate monitor...what kind do you guys have?

[ValidRouge]

Re: Sarah's Bodybuilding 101 for August

Get a polar. Mine's one of the fancier ones...but I really could have done with a less expensive one. Oh well. Target even carries a couple of the models.

[ValidRouge]

Re: Sarah's Bodybuilding 101 for August

Forgot to put my workout in on Friday.

I did upper body at home with my selectechs.

Dumbell flyes
shoulder press
concentration curls
lying tricep extensions
upright rows

Went on bike rides twice this weekend.

[ValidRouge]

Re: Sarah's Bodybuilding 101 for August

Shelly, This one is nice (from Target)

http://www.target.com/gp/detail.html...sin=B000BH3NXS