TIE's Turning the Page – Next Chapter in Fitness

[takniteasy]

Um, I really should change it to "TIE is taking on Sgt. Caker's Circuit Challenge". Because that is exactly what I started today.

Monday, Feb. 11

Warm up 5 mins - stationary bike - ~78-85 rpm

Circuit A:
Bent-over BB Row
3x10x30# EZ Curl bar

Incline DB Flye & DB Press Combo
3x10x15# DB

Squats w/Medicine Ball
3x10x10# MB

10 mins on treadmill - 3.8 mph @ Level 5 incline

Circuit B:
Tricep Cable pushdown w/rope
3x10x20#

Bicep cable (Hammer) curl w/rope
3x10x20#

Pushups + 1-arm DB rows (1 pushup, row R, row L)
1x10x15# (palms facing feet)
1x8x15# (palms facing feet)
1x10x15# (palms facing each other - more of a tricep pushup because this position felt more "natural")

10 mins - treadmill - 3.8 mph @ Level 5 incline

I like this circuit. I can go up in weight on the pushdowns & bicep curls. And I was able to finish the whole thing in 45 minutes. That is really important to me because I don't like to spend hours in the gym anymore. In my best James Brown "I feel good!":biggthumpup:

[takniteasy]

I almost forgot to post my BF results from this w/end:

21.67%, 117 lbs.

Not too bad considering how long I was out. I was sitting at ~19% in May 2007.

[CK]

IN!!!

not bad at all!

[Mrs Croft]

I am IN :grin:

good result on the BF girl :hi5: excellent starting point..wow. All we need now is...well pics of course :hyper:

[Dragon Wolf]

I am in. BF isn't that bad, much lower than mine that's for sure!

[T-Cake]

Great job!!! :) I'm happy you found an adaptation for those push-ups. CERTAINLY, adjust things as needed, believe me! There have been circuits I wrote for myself and did for like 3 weeks... just ONE MOVE would NOT be cool with me. I'd end up switching it out for something else. Just go with the flow!

And I'd give you rep points but right now you're at "1179" which is my birth month and year, so I'd like to sit on that if I can :)

Great work!!! Told you, once you get it set up, it is EASY and you fly right through it! Week One always takes longer to find your starting point, so I'd bet next week might even be quicker. :)

[claire]

I'm in. :)

[Hidngod]

In, in, in, in, in. :banana:


And I'd give you rep points but right now you're at "1179" which is my birth month and year, so I'd like to sit on that if I can :)

Dang. Theoretically, you're young enough to be my daughter.

[T-Cake]

Dang. Theoretically, you're young enough to be my daughter.
It's all good :) I don't pay attention to stuff like that :)

[takniteasy]

Hidn, thanks for joining in! I always appreciate a man's feedback & encouragement.:)

[takniteasy]

Tuesday, Feb. 12 Cardio

Treadmill:
2 mins w/u @ 2.8 mph - 0 incline
3 mins @ 3.5 mph - Level 3 incline
10 mins @ 3.8 mph - Level 5 incline
5 mins @ 3.8 mph - Level 6 incline
5 mins @ 4.0 mph - Level 6 incline
3 mins @ 3.5 mph - Level 3 incline
2 mins c/d @ 2.5 mph - 0 incline

Seeing this session in writing makes it not seem like much but I was drenched & feeling good when I got off the dreadmill this morning.:)

[CK]

Tuesday, Feb. 12 Cardio

Treadmill:
2 mins w/u @ 2.8 mph - 0 incline
3 mins @ 3.5 mph - Level 3 incline
10 mins @ 3.8 mph - Level 5 incline
5 mins @ 3.8 mph - Level 6 incline
5 mins @ 4.0 mph - Level 6 incline
3 mins @ 3.5 mph - Level 3 incline
2 mins c/d @ 2.5 mph - 0 incline

Seeing this session in writing makes it not seem like much but I was drenched & feeling good when I got off the dreadmill this morning.:)


I am just cringing at the 3.8 and 4.0 levels!!! That is awesome. the most i can do is 3.5 at a level five for like 2 minutes LOL

[takniteasy]

I am just cringing at the 3.8 and 4.0 levels!!! That is awesome. the most i can do is 3.5 at a level five for like 2 minutes LOL

That's just a fast walk at that level of incline (ain't no running for this chick).

'Member Bunny doing full incline at like a million miles per hour?:rofl: And doing it for like an hour?!

[CK]

That's just a fast walk at that level of incline (ain't no running for this chick).

'Member Bunny doing full incline at like a million miles per hour?:rofl: And doing it for like an hour?!

I can't go on 4.0 my legs are too short and I would be running LOL. doesn't matter, I know it is taxing that is whyhttp://i187.photobucket.com/albums/x276/carbac2006/yourock.jpg

I miss my bunnyhttp://i187.photobucket.com/albums/x276/carbac2006/bunnysmilie.jpg

[T-Cake]

You two are being ridiculous! CK, you're making it sound like you're 4'5"! :lol: Like someone taking their Daschund for a run! :rofl:

[Tweak]

Welcome to circuit training, lady! :) High fives!

[Big Sky Guy]

Good work on the tread TIE!

[CK]

You two are being ridiculous! CK, you're making it sound like you're 4'5"! :lol: Like someone taking their Daschund for a run! :rofl:

:roflmao:

LMAO, you would be surprised, my legs are mondo short. But its ok, as long as i am sweating no matter what the number that is all I care about at this point! lol

[Mrs Croft]

training looks great woman :wiggle:

CK stop being a baby :kiss:..I walk on the treadmill at 4.25mph all the time :dunno:

[takniteasy]

Welcome to circuit training, lady! :) High fives!


Good work on the tread TIE!


training looks great woman :wiggle:

CK stop being a baby..I walk on the treadmill at 4.25mph all the time :dunno:

Thanks you guys!:)

Today is off day for me. I will hit Day 2 of Sgt. Caker's Circuit Challenge tomorrow.:weightlifter::treadmill:

[Hidngod]

Tuesday, Feb. 12 Cardio

Treadmill:
2 mins w/u @ 2.8 mph - 0 incline
3 mins @ 3.5 mph - Level 3 incline
10 mins @ 3.8 mph - Level 5 incline
5 mins @ 3.8 mph - Level 6 incline
5 mins @ 4.0 mph - Level 6 incline
3 mins @ 3.5 mph - Level 3 incline
2 mins c/d @ 2.5 mph - 0 incline

Seeing this session in writing makes it not seem like much but I was drenched & feeling good when I got off the dreadmill this morning.:)


That looks good. I'd have definite shin splints from doing that.

[takniteasy]

That looks good. I'd have definite shin splints from doing that.

Thanks!

It does look like alot of up & down there. If I had been sprinting, I would be guaranteed shin splints. Since I cannot sprint anymore:(, I don't have to worry about it. :)

[Mrs Croft]

I get shin splints if I run..hell even my dam hip goes out if I do it on hard ground :eek3:..well hell..sounds like a good excuse to me :grin:

[takniteasy]

Okay, I'm going to bite the bullet here and post a couple of pictures. Keep in mind that a) taken at 6:55 a.m. b) taken with camera phone and c) I do not like having or taking pictures of myself. I just don't like how I look in pictures. Please ignore the mess in the background; it was early.
So, here goes:

57 58


59 60

CK, thank you!:)

[Mrs Croft]

pics :hyper:

good going girl :kiss: you have some great hammies :bowdown: great place to start..you are going to shape up NICE :grin:

[Hidngod]

Good for you, for putting up pics. It's a very difficult decision to put yourself out there like that.
Like Crofty said, your legs have some good shape. I don't know you well, I didn't follow your log on the old board. Did you have a history of weight training, or athletics, before? You look like you did.

[CK]

Okay, I'm going to bite the bullet here and post a couple of pictures. Keep in mind that a) taken at 6:55 a.m. b) taken with camera phone and c) I do not like having or taking pictures of myself. I just don't like how I look in pictures. Please ignore the mess in the background; it was early.
So, here goes:

57 58


59 60

CK, thank you!:)

No thank you! Loving the legs and ab definition, very nice V shape in the back... you have a similar build to me hmmmmm. TWINNY!:D

[Hidngod]

No thank you! Loving the legs and ab definition, very nice V shape in the back... you have a similar build to me hmmmmm. TWINNY!:D

I was gonna say something about her back, but I tend to over do it. :naughty:
Deltage too.

[CK]

pics :hyper:

good going girl :kiss: you have some great hammies :bowdown: great place to start..you are going to shape up NICE :grin:


Great minds think a like, that is what I said about her hammies too!!!

[takniteasy]

Good for you, for putting up pics. It's a very difficult decision to put yourself out there like that.
Like Crofty said, your legs have some good shape. I don't know you well, I didn't follow your log on the old board. Did you have a history of weight training, or athletics, before? You look like you did.

Little bit of track & softball in high school. I have been weight training for about 25 years on and off. I used to LOVE to run and would log around 25 miles a week. Little bit of fitness comps, little bit of BB comps, little bit of PL. I love to work legs; they are my best feature.

[Hidngod]

Little bit of track & softball in high school. I have been weight training for about 25 years on and off. I used to LOVE to run and would log around 25 miles a week. Little bit of fitness comps, little bit of BB comps, little bit of PL. I love to work legs; they are my best feature.


You've been weight training since you were 5? Amazing.

[takniteasy]

pics :hyper:

good going girl :kiss: you have some great hammies :bowdown: great place to start..you are going to shape up NICE :grin:

I was wondering how long it would take you to see!:lol: Thank you for the positive words! I feel better about posting pics now.


No thank you! Loving the legs and ab definition, very nice V shape in the back... you have a similar build to me hmmmmm. TWINNY!:D

Told you! :kiss: to my Canadian twinny!


I was gonna say something about her back, but I tend to over do it. :naughty:
Deltage too.

You making me blush now:o. But I do sincerely appreciate it.:kiss:

[takniteasy]

You've been weight training since you were 5? Amazing.

:roflmao: I'm one of the "old" broads! My son's friends still hit on me when I go back home:dunno: Maybe they like my cooking?

[T-Cake]

You are going to shape up soooooo well, o m g. What a GREAT physical foundation you've got there!!! This is going to be a funnnnnn ride :wiggle: I'll check back tomorrow to see how you do ;)

[Mrs Croft]

:roflmao: I'm one of the "old" broads! My son's friends still hit on me when I go back home:dunno: Maybe they like my cooking?


hey...women are like wine..we improve with age :grin:

[Big Sky Guy]

TIE- you have great shape in those legs!

[takniteasy]

Thanks for the compliments! :heart:

Sgt. Caker, now you see what WE are working with:)

Thursday, Feb. 14 HAPPY VALENTINE'S DAY!!

Warm up 5 mins - dreadmill - 3.8 mph, no incline

Circuit A:
Walking lunges w/DBs
3x20x15#

Lat pulldowns
1x12x40#
1x12x50#
1x10x50#

High Pulls
1x12x40#
1x10x50#
1x8x50#

10 mins on treadmill - 3.8 mph @ Level 5 incline

Circuit B:
Bentover Lateral Raises (delts)
3x10x10#

Preacher curls w/DBs
2x12x10#
1x10x10#

SLDL w/Preloaded BB
2x12x40#
1x10x40#

No cardio at the end; I ran out of time because some idiot decided to move my towel off the lat pulldown station while I was doing lunges:bash:. I took the time to teach him some manners. Messed up my groove.

I made the mistake of doing incline on the dreadmill. After that and SLDLs, my hammies hurt! OUCH!! Note to self: DO NOT do incline treadmill on same day as SLDLs.

I need a shirt that says "I survived Sgt. Caker's Circuit Challenge"!

:grin: <----My mood right now!

[Dragon Wolf]

Pics look great, you have a good base to start with. Nice muscle tone in the legs!

[Beverly McD.]

From one old broad to another........You look great!!

[Beverly McD.]

hey...women are like wine..we improve with age :grin:

If that's true I don't think I can stand to get any better!!!!!!;)

[Gymgurl]

Looking good!!!!

[Que_66]

hey...women are like wine..we improve with age :grin::werd:
From one old broad to another........You look great!!Ditto....Imaoldbroadtoo :D

[T-Cake]

Nice workout, R! :elephant: I've had all those things happen before too (stolen squat rack, running out of time, thrown off groove, towel moved, etc. etc.) You just learn to go with the flow. Actually, a large part of how I choose which moves go together is not only the body split (no redundant moves) but also because I've tried using 2 machines before... or 2 pieces of equipment that are far from each other in the gym... o m g. Not cool, man.

[takniteasy]

Saturday, Feb. 6 Day 3 of Circuits

warm up 5 mins treadmill - 3.5 mph - no incline

Circuit A:
Seated 1-arm Rows (cable)
3x12x20#

DB Chest Press (floor)
3x12x15# DBs

Seated DB Bicep Curls
2x10x15#
1x8x15#

10 mins on dreadmill: 5 mins @ 3.5 mph - Level 5 incline, 5 mins @ 4.0 ph - Level 6 incline

Circuit B:
Leg extensions
3x12x45#

Hammy curls
3x12x45#

Abdominal crunches w/medicine ball (6#)
3x15 with 5 pulses @ the top

10 mins on dreadmill - 4.0 mph - no incline
c/d 5 mins - 3.0 mph, 2.5 mph

This session took right at an hour. I don't normally go to the gym on Saturday but I took a rest day Friday, so I had the last circuit to do. The place was a little more crowded than I'm used to. But, I GOT IT DONE.

Notes: My hammies are still sore. I need to stay off the incline for a week or so. Stamina levels are increasing. I am consuming a little over a gallon of H2O a day now. Left shoulder/lats/rhomboids/traps are tight but not causing any pain. I have to stretch them more than other muscles.

Waiting for next week's orders from Sgt. Caker.:)

[Dragon Wolf]

Looks like a great workout!

[T-Cake]

Workout is GREAT! I'm glad you kept an eye on the clock and still managed to get it done on a Saturday, especially with that extension/curl combination. It's so hard on a busy day to snag both of those and then move fast enough so people don't cuss you out. ;) When you said originally that your gym tends to be pretty empty when you do, I felt safe throwing in that combo, but I'm glad it worked when busy too.

So now you're done with Week One! :woot: Awesome start, and I'm stoked to hear your stamina is up already :D That rules. Keep playin' it smart with the hammies and the incline, go easy and it'll heal up. Sleep and water and rest -- that'll do it.

As for next week, you do the same thing over again. I'd like you to do these moves for 5-7 more weeks, depending on the rate of your gains.

Here is how you work it next week:
1. Try to fill in/prepare your workout log before heading to the gym. When you get there, you'll know exactly what to do and where to go.
2. When you fill in your log beforehand, under each move, I want you to write a "G" and your goal for that move. For example, I will write things like "Go to 20# dbs" or "15, 12, 12". That means I'd be increasing weight on something... but on another move, maybe I just want to squeeze out 3 more reps on Round A only.

Now that you have a strong idea of how difficult or easy last week's moves felt, expect that all the upcoming weeks will be a bit tougher because you WANT to achieve a goal every time you're in the gym. By Week Six, you'll compare those numbers and reps to Week One and hopefully see such a significant difference (and feel it too) that I can write you a new plan or something non-circuit as well. Whatever you like.

How does that sound? :)

[takniteasy]

Workout is GREAT! I'm glad you kept an eye on the clock and still managed to get it done on a Saturday, especially with that extension/curl combination. It's so hard on a busy day to snag both of those and then move fast enough so people don't cuss you out. ;) When you said originally that your gym tends to be pretty empty when you do, I felt safe throwing in that combo, but I'm glad it worked when busy too. Lucky for me, my gym has a couple of each of extensions/curls. The first extension I had "saved", was taken by someone ~1 minute before I finished with cardio session. She actually tossed my towel in the middle of the floor. Then sat on the machine the whole time I did my circuit. :rant:

So now you're done with Week One! :woot: Awesome start, and I'm stoked to hear your stamina is up already :D That rules. Keep playin' it smart with the hammies and the incline, go easy and it'll heal up. Sleep and water and rest -- that'll do it.

As for next week, you do the same thing over again. I'd like you to do these moves for 5-7 more weeks, depending on the rate of your gains.

Here is how you work it next week:
1. Try to fill in/prepare your workout log before heading to the gym. When you get there, you'll know exactly what to do and where to go. Done Deal! Doing this already is what helped me get through the circuits quickly. We think alike about this.:)
2. When you fill in your log beforehand, under each move, I want you to write a "G" and your goal for that move. For example, I will write things like "Go to 20# dbs" or "15, 12, 12". That means I'd be increasing weight on something... but on another move, maybe I just want to squeeze out 3 more reps on Round A only.

Now that you have a strong idea of how difficult or easy last week's moves felt, expect that all the upcoming weeks will be a bit tougher because you WANT to achieve a goal every time you're in the gym. By Week Six, you'll compare those numbers and reps to Week One and hopefully see such a significant difference (and feel it too) that I can write you a new plan or something non-circuit as well. Whatever you like.

How does that sound? :)

Sounds good to me! I may play with the exercises a little bit (like using BB on SLDLs instead of DBs or if lat pull down stations are full, use assisted pull up station). The challenge will be setting and reaching realistic (read: painless) goals.

After almost 2 gallons of H2O and plenty of stretching, the hammies are feeling better.

Got a crawfish boil to go to this afternoon. I will need another 2 gallons of H2O to flush out all the sodium!:rofl:

[T-Cake]

Sounds like a plan! Just be sure whichever adaptations you choose for the moves that you keep that move for the next 5-7 weeks. That way you have something to compare to. The only thing I used to flip-flop in circuits was one week I'd do SLDLs and the following week I'd do Good Mornings since they worked similar things... and on second thought, I don't think I did that with circuits, I think that was back when I was supersetting.

Glad the hammies are better! Nice job with the water! WOW! :)

[CK]

Holy water!!!! :Rawk:

[ViRTuouS]

Good job on your first week Tie!

:elephant: :elephant: :elephant: :elephant: :elephant: :elephant:

[takniteasy]

Glad the hammies are better! Nice job with the water! WOW! :)


Holy water!!!! :Rawk:

That seems like a lot of water but there was a purpose for it. I found that for my body, if I have a muscle/muscle group that is unusually sore, drinking copious amounts of water help flush lactic acid out. That, along with static stretching, helps me heal more quickly. sometimes I will also do the same exercises but with no weight/resistance the next day. That gets blood flowing back to those areas, which also aids in healing.

I will be back to ~1 gallon tomorrow.:)

[T-Cake]

Hey, whatever works!!! :D Everything looks good to us! :thumb:

[CK]

That seems like a lot of water but there was a purpose for it. I found that for my body, if I have a muscle/muscle group that is unusually sore, drinking copious amounts of water help flush lactic acid out. That, along with static stretching, helps me heal more quickly. sometimes I will also do the same exercises but with no weight/resistance the next day. That gets blood flowing back to those areas, which also aids in healing.

I will be back to ~1 gallon tomorrow.:)

solid advice right there! never thought about that.:rose:

[takniteasy]

Tuesday, Feb. 19

warm up 5 mins elliptical - Level 1

Circuit A:
Bent over BB row - 30# straight bar - underhand grip
3x12

Incline DB flyes + press - 15# DBs
3x12

Squats with medicine ball - 10# ball
3x12

10 mins on dreadmill - No incline
5 mins @ 3.8 mph
5 mins @ 4.1 mph

Circuit B:
Tricep pushdown - cable w/rope attachment - 20#
3x12

Bicep hammer curl - cable w/rope attachment - 20#
3x12

Pushups with 1-arm row - 15# DBs
2x12
1x10

I ran late this morning, so I missed the last session of HIIT cardio. I set my goal this day to get between 12-15 reps on each move. Since I reached this goal, next week I raise the weights.

[Tweak]

:clap:

Good job! Sometimes it's hard to squeeze in that second HIIT. I can totally see how that would happen. Lucky for me, I have no life so I've got nothin' but time. :lol:

Keep it up! How are you feeling? Do you like circuit training as much as I do??

[takniteasy]

:clap:

Good job! Sometimes it's hard to squeeze in that second HIIT. I can totally see how that would happen. Lucky for me, I have no life so I've got nothin' but time. :lol:

Keep it up! How are you feeling? Do you like circuit training as much as I do??

thanks! :kiss:

I'm feeling good these days. Hammies are all better. I love these circuits! It is nice to be able to get a GOOD training session in and not have to spend HOURS doing it. I don't suppose it would work very well if I had training partners but since I train by myself, it is perfect! Besides, this is a total change from what I normally would do, so that makes it even better.:biggthumpup:

[Mrs Croft]

training looks great :biggthumpup: t-cake sure is a hard task master hey :wiggle:

[T-Cake]

Good job, TIE! :) I'm glad you reached your goal that session and are geared up with a new goal for next time. Atta girl! :D

Right now, I inserted a heavy day into my week so it's a regular lifting deal with rest sets.

MAN, it seems sooooooo long compared to my circuit day, holy cow! Makes me appreciate my time.

And I'm late for work allllll the time because I wake up too late or drive to the gym too late... so the 2nd HIIT goes quite often. It's great when I get it in, though! :)

[takniteasy]

Wednesday, Feb. 20

Warm up 5 mins - Recumbant Bicycle - 78-80 rpm

Circuit A:
Walking lunges w/DBs
3x20x15#

Lat pulldowns
1x12x50#
1x12x50#
1x12x50#

High Pulls
1x12x50#
1x12x50#
1x12x50#

10 mins on Elliptical - Level 1 - forgot the speed, but I was flying!

Circuit B:
Bentover Lateral Raises (delts)
3x12x10#

Preacher curls w/DBs
2x12x15#
1x10x15#

SLDL w/25# DBs
2x10x50#
1x8x50#

My goals for this day were to increase weight amounts. Not usually a big deal but for some reason today my forearms were cramping up. On the lat pulldowns & high pulls I had to stop at rep 10, massage the forearms, then finish the set. By the time I got to SLDLs, my grip was WEAK. I wish I would have brought my straps in with me.:(

All in all, this was a great session. Just wish the cramping forearms wouldn't have interfered with my groove.

[*Bunny*]

That's just a fast walk at that level of incline (ain't no running for this chick).

'Member Bunny doing full incline at like a million miles per hour?:rofl: And doing it for like an hour?! I knew these ears were ringing. :)

It's nice to see you enthusiastic about training.

Great job on posting the pics. :)


It does make you push yourself harder for sure. :) :rose:
:kiss:

[*Bunny*]

my grip was WEAK.

Can you do farmers walks or Hang from the pull up area to strength your grip? Even wrist curls help.
:rose:

[T-Cake]

Wow, you had some real pump there in the forearms, eh?
Well, aside from getting those straps for next time, I am just curious as to how you're workin' those pulldowns and chest pulls.

When you do the chest pulls, are you leaning back and bit and stabilizing with your legs/ham balance? It'll help put the stress on your upper back and less on the forearms (if I"m imagining the sensation correctly). Same goes for the lat pulldowns... are you keeping that chest up the whole time, back arched? It's realllllly hard to for me to stay strict form on pulldowns, but every time, I pull, I consciously contract my lower back and keep my chest up and out.

Just trying to think of things you can focus on when doing those lifts that might minimize the stress on the forearms. Does that make sense? I HATE forearm pump when it gets that debilitating, I know the feeling!

[Tweak]

T Cake messaged me about your forearm pain. How are you gripping the bar? Do you think it matters if you have a wide or close grip? I have a wide grip for the lat pulldowns and chest pulls-- it seems to make it a little easier on my forearms AND on my bad hand. My thumb has a tendency to fatigue on my right hand so I have to adjust my grip for some exercises.

Do you put your thumb around the bar? I don't. Picture pushing a shopping cart. You know, with your thumbs resting on the bar, pointing to each other. That's how I grip the bar. Think that may make a difference?

[CK]

I hope your forearms feel better. I use wrist thingys and it seems to help my forearms???:flowers:

[takniteasy]

Can you do farmers walks or Hang from the pull up area to strength your grip? Even wrist curls help.
:rose:

I have done the wrist curls in the past and it does help. Thanks for the reminder!:)


Wow, you had some real pump there in the forearms, eh?
Well, aside from getting those straps for next time, I am just curious as to how you're workin' those pulldowns and chest pulls.

When you do the chest pulls, are you leaning back and bit and stabilizing with your legs/ham balance? It'll help put the stress on your upper back and less on the forearms (if I"m imagining the sensation correctly). Same goes for the lat pulldowns... are you keeping that chest up the whole time, back arched? It's realllllly hard to for me to stay strict form on pulldowns, but every time, I pull, I consciously contract my lower back and keep my chest up and out.

Just trying to think of things you can focus on when doing those lifts that might minimize the stress on the forearms. Does that make sense? I HATE forearm pump when it gets that debilitating, I know the feeling!

You and I are very much alike in being very strict about form. I am always conscious of my form so that I get the most benefit out of every move. So, what you are describing fits me to a "T". My only problem is that historically I have had weak forearms/grip. When I wear my straps, I am able to focus on the muscle group that is supposed to be working as opposed to holding on to the equipment. :)


T Cake messaged me about your forearm pain. How are you gripping the bar? Do you think it matters if you have a wide or close grip? I have a wide grip for the lat pulldowns and chest pulls-- it seems to make it a little easier on my forearms AND on my bad hand. My thumb has a tendency to fatigue on my right hand so I have to adjust my grip for some exercises.

Do you put your thumb around the bar? I don't. Picture pushing a shopping cart. You know, with your thumbs resting on the bar, pointing to each other. That's how I grip the bar. Think that may make a difference?

I use the same grip you do. That way I am not gripping tightly or squeezing the bar/dumbbell. And it does make a difference. I will probably need to began with wrist curls or hanging from pull up station again to build up grip strength. And remember my straps; got myself a big note in RED to remind me next week.:)


I hope your forearms feel better. I use wrist thingys and it seems to help my forearms???:flowers: Thank you!:)

Thank you ladies for the suggestions and reminders! :rose::rose::rose::rose:

The forearms are feeling much better & now the lats are sore. Which I do not mind one bit!:grin:

[Tweak]

Sore lats rule! :coolred: Well... not really. But it's better than feeling that forearm pain.

I love it when your triceps kill and it hurts to wash your hair. :lol:

[takniteasy]

I had to skip the last day of circuits this week.:( I developed a cervical migraine and still have remnants hanging on. Sucks!

But, I am seeing some improvement in muscle definition in my upper body already. This is very good!:banana:

[Hidngod]

I had to skip the last day of circuits this week.:( I developed a cervical migraine and still have remnants hanging on. Sucks!

But, I am seeing some improvement in muscle definition in my upper body already. This is very good!:banana:


:rose:+++++++++++++++++++ I hope yer migriaine goes away. I can't even fathom it.
:hyper: Yay for the muscle definition!

[takniteasy]

Migraine gone. Today is take care of food for week and write out training plan for next week. :)

Hope everyone had a great weekend!

[T-Cake]

I had to skip the last day of circuits this week.:( I developed a cervical migraine and still have remnants hanging on. Sucks!

But, I am seeing some improvement in muscle definition in my upper body already. This is very good!:banana:

I'm glad the migraine is gone today! :elephant: And your plan for today sounds good. Never panic too much about missing a day b/c of illness; it happens and I've NEVER had a migraine and NEVER want one.. but I know I've heard horror stories of how bad they get -- so I'm just glad you're okay now.

:heart: the note-taking in red :lol: That works! Definitely use straps as you need to. I have a strong grip BUT very very small hands (put it this way -- my 13 y/o students have hands bigger than mine), so gripping large weights for too long is something I struggle with too. I know EXACTLY what you mean. I have to use straps for DLing and 1-arm rows and sometimes seated rows and lat pulls... just because my hands cannot hold on for that long and there's nothing worse than shorting yourself on reps b/c of something like GRIP! I hear you!!! You'll fix that up.

[CK]

:heart:I am glad your headache is gone! YAHOO for muscle definition!!!!:heart:

[Tweak]

Migraines are the devil. I'm glad you're feeling better!

Also YAY for seeing muscle definition. I'm tellin' ya, circuits melt you down like nothing else! :banana:

[takniteasy]

Monday, Feb. 25

Migraine still gone, so I got back on to training this morning.

warm up 5 mins recumbent bicycle - Level 1 - 78-80 rpm

Circuit A:
Bent over BB row - 40# straight bar - underhand grip
3x15 (2 goals met - moved up to 40# and 15 reps)

Incline DB flyes + press - 15# DBs
3x15 (Goal met - 15 reps)

Squats with DB - 15#
3x15 (2 goals met - moved up to 15# and 15 reps)

10 mins on elliptical - Level 5

Circuit B:
Tricep pushdown - cable w/rope attachment
1x15 - 20#
2x12 - 25# (Goal met - up to 25#)

Bicep hammer curl - cable w/rope attachment - 20#
3x15 (Goal met - 15 reps)

Pushups with 1-arm row - 15# DBs
3x12

5 mins HIIT - elliptical - Level 1,3,5

I managed to make it to the gym about 20 minutes earlier than normal, so I was able to fit in a small session of HIIT at the end. Feeling somewhat tired this afternoon but accomplished since I finished my training.

Notes: Soreness in triceps and glutes.

[*Bunny*]

Hmm, come take mine away, pretty pleeeeaasssse...

yay for improvements!

[CK]

Look at all those goals met, YOU ROCK GIRL!!!!

[Beverly McD.]

Nice workout! I love having sore glutes, it lets me know I'm doing enough work to keep that butt up there where it belongs.:booty:

[Mrs Croft]

just catching up and checking in :kiss: also you mentioned definition...hmmm for this I need PICS :grin:

[T-Cake]

Excellent workout today! :elephant: Fabulous!

[Hidngod]

Great workout! Yay for sore Buttskis.

[Dragon Wolf]

Great job on the workout today!

[takniteasy]

Hmm, come take mine away, pretty pleeeeaasssse...

yay for improvements!


Look at all those goals met, YOU ROCK GIRL!!!!


Nice workout! I love having sore glutes, it lets me know I'm doing enough work to keep that butt up there where it belongs.:booty:


just catching up and checking in :kiss: also you mentioned definition...hmmm for this I need PICS :grin:


Excellent workout today! :elephant: Fabulous!


Great workout! Yay for sore Buttskis.


Great job on the workout today!

Thanks! It is so nice to get a props from someone other than myself. :bear:

ATF Squats = Sore buttskis:lol:

Hang on Crofty. I'll get to the pics soon, promise. Got to get someone to take them for me because my phone takes crappy pictures.:)

Nighty nite time for me. Catch you all tomorrow!:)

[Tweak]

Fantastic workout. And great job on meeting your goals! It's a battle for me to get to 10 reps with some of my workouts, for real. So 15 is very admirable.

Looking forward to seeing pics!

[takniteasy]

Wednesday, Feb. 27 It is too dang cold to be out at 5:30 in the morning!

Warm up 5 mins - Recumbant Bicycle - 78-82 rpm

Circuit A:
Walking lunges w/DBs
3x20x15#

Lat pulldowns
1x12x45#
1x12x50#
1x12x55#

High Pulls
1x12x45#
1x12x50#
1x12x55#

10 mins on dreadmill - 3.2 mph, 2 mins, no incline - 3.8 mph, Level 4 incline, 8 mins

Circuit B:
Bentover Lateral Raises (delts)
3x12x10#

Preacher curls w/DBs
3x12x15# (Goal was to make 12 reps - Done!)

SLDL w/50# Preloaded BB
3x12x50# (Goal was to make 12 reps - Done!)

5 mins HIIT - recumbant bicycle - 78-84 rpm - 1.01 miles

My overall goal is to make into the gym early enough to finish both circuits without goofing on form. The last 2 sessions I did and had enough time to do 5 mins. HIIT at the end. I used my straps today on the last 2 sets of lat pulldowns and high pulls. No problems with grip or forearms today.

Notes: Feeling very good about my training. Had people staring at me this morning and didn't figure it out until I went to get my shower. My shirt was on inside out!:rofl: Soreness in glutes is gone. I suspect that lats and possibly posterior delts will be feeling it tomorrow. Maybe erectors from SLDLs.

I did abdominals at home yesterday; I suppose I should log it.

Tuesday, Feb. 26

2 sets of 15 reps each: crunches on ball, reverse crunches, V-ups, obliques with 5 lb. weight

[Tweak]

FABULOUS workout!!!!!! :) :) :)

:lol: I love that your shirt was inside out. One time I was super tired when I got ready for work and I came here like that. I was so embarrassed. lol

[CK]

tee hee about the shirt LOL.

[T-Cake]

I'm glad you're forearms were better this past workout and I think utilizing the straps is a good idea especially if you feel the exercises were more effective that way :)

SO are you still having fun with training like this? Are you bored?

Soreness is a good thing typically :)

[takniteasy]

I'm glad you're forearms were better this past workout and I think utilizing the straps is a good idea especially if you feel the exercises were more effective that way :)

SO are you still having fun with training like this? Are you bored?

Soreness is a good thing typically :)

This circuit training is proving to be quite the challenge, what with making sure the machines and/or equipment I need are available and getting my a$$ to the gym early enough. The other challenge is making sure I keep my weights manageable while heavy enough for benefit. Difficult because I want so badly to lift heavy again. What I like the most is I don't have to spend hours in the gym to get a decent training session.:D

I am used to changing up my training about every 3 weeks, so I will see how the circuits feel after this week.

Notes: The clothes I just bought 3 weeks ago are starting to get very loose fitting. I am going back to Ann Taylor next week to get clothing that fits without making me look like a ragamuffin.

As predicted my lats, posterior delts are somewhat sore. Erectors are a little tight but not sore.

[takniteasy]

TGIF, Feb. 29

warm up 5 mins elliptical - Level 2

Circuit A:
Seated 1-arm Rows (cable)
3x15x25# (Goal = 15 reps and/or up the weight - did both)

DB Chest Press (floor)
2x15x20# DBs (goal = 15 reps and/or up the weight - did both on 2 sets)
1x12x20#

Seated DB Hammer Curls
3x15x10# (Goal = 15 reps - did it)


10 mins on dreadmill: 5 mins @ 3.5 mph - Level 5 incline, 5 mins @ 4.0 ph - Level 6 incline

Circuit B:
Leg extensions
1x15x50# (Goal = increase weight - moved up 10# from last session)
2x15x55#

Hammy curls
3x12x50# (goal = increase weight - moved up 5# from last session)

Abdominal crunches w/medicine ball (10#)
3x15 with 5 pulses @ the top and 5 count hold

I didn't have time for the last HIIT session this morning. I feel good about this session. I drank 2 liters of water this morning while training.:eek3: Spent most of the day between the ladies room and my desk.:lol:

I am getting calipered tomorrow morning to see where I am sitting BF%. It has been a little over 3 weeks since the last time. I have lost more weight and I want to be assured that I am not losing lean mass.

[T-Cake]

Can't wait to see your BF measures. :banana:

I hear you on the setup with the circuits, I do. There are some moves I simply had to move around in the plans to make sure the set-up is as minimal as possible.

By keeping with 12 to 15 reps in the last few weeks, you're focus has been on working the slow-twitch muscle fibers. If you want to do a small change the next three weeks, maybe keep the circuit moves but aim for higher weights, lower reps (6-8 each set/round), but that's entirely up to you b/c I don't want you to get bored. :) Also, if you try that method, your focus would shift to the fast-twitch muscle fibers for the next 3 weeks, which would round everything out nicely.

[Big Sky's Bride]

FABULOUS workout!!!!!! :) :) :)

:lol: I love that your shirt was inside out. One time I was super tired when I got ready for work and I came here like that. I was so embarrassed. lol

Good laughs! One time I went to the gym with my shorts on backwards because I dressed in the dark. I didn't notice until I returned home to change! HA HA HA:rofl:


Way to meet some goals! You go girl! :cheer:

[takniteasy]

Saturday, Mar. 1

BF% = 19.54%
Scale weight = 115.4 lbs.

On Feb. 2 my readings were: 21.67% BF @ 117 lbs.

I am happy and satisfied with the way my body is responding to the circuits and I am sure part of this BF drop is due to getting my hormones in balance again. I had to start with DHEA about 3 weeks ago due to low Test. levels.

I was going to post pics but they don't really show the improvements due to me being so pale. I will get some color first then take pics. Sorry Crofty!:(

Sgt. Caker, I will probably change up to higher weight and 6-8 reps starting next week. I have seen a noticeable increase in strength and stamina and I want to keep increasing my strength.

[T-Cake]

Saturday, Mar. 1

BF% = 19.54%
Scale weight = 115.4 lbs.

On Feb. 2 my readings were: 21.67% BF @ 117 lbs.

I am happy and satisfied with the way my body is responding to the circuits and I am sure part of this BF drop is due to getting my hormones in balance again. I had to start with DHEA about 3 weeks ago due to low Test. levels.

I was going to post pics but they don't really show the improvements due to me being so pale. I will get some color first then take pics. Sorry Crofty!:(

Sgt. Caker, I will probably change up to higher weight and 6-8 reps starting next week. I have seen a noticeable increase in strength and stamina and I want to keep increasing my strength.

Great progress in a month! That's outstanding! Hard work is payin' off.

Good call on increasing the weights/stamina. Atta girl :)

I'm excited for you!

[takniteasy]

Thank you, T-cake! I'm looking forward to gaining some strength increases.

[Hidngod]

You're doing great. :nod:
Nothing like circuits to skweez a lot of work in a little time.

[Tweak]

Fabulous progress!!!!!!!! I should get my bodyfat measured one of these days.... f.

Just checkin' in and saying hi! :wiggle:

[takniteasy]

Monday, Mar. 3

warm up 5 mins elliptical - Level 1

Circuit A:
Bent over BB row - 50# straight bar - underhand grip
3x8

Incline DB flyes + press - 20# DBs
2x8
1x7

Squats with DB
1x8x20#
2x8x25#

10 mins on dreadmill - 4.0 mph - Level 5 incline

Circuit B:
Tricep pushdown - cable w/rope attachment
1x8 - 27.5#
1x8 - 32.5#
1x8 - 37.5#

Bicep hammer curl - cable w/rope attachment
1x8 - 22.5#
1x8 - 27.5#
1x8 - 32.5#

Pushups with 1-arm row - 20# DBs
2x8
1x6

6 mins HIIT - dreadmill - 3.8 mph - Level 5 incline

I'm still a little nervous to be going heavier so I will need to increase the intensity on the next go around. I will probably go to 4-6 TUT for tomorrow's session. I flew right through this workout and it felt easy even going up in weight.

This crazy weather has my neck and head feeling crappy. :(

[T-Cake]

Good change-up there. I hear you on being nervous, but you're doing the right thing going one session at a time and listening to your body.

The weather got me sick, man, and so did the damn kids I think! I had that crazy achy neck thing + sore throat + lost voice goin' on too. :rant: Now I'm down to losing voice... but still! You're not alone in that; some nasty stuff goin' 'round this state this year!

[CK]

Hope you feel better soon

[takniteasy]

Thursday, Mar. 6

Warm up 5 mins - Elliptical - Level 1 - Used handle thingies to warm up my back

Circuit A:
Walking lunges w/DBs
3x20x20# DBs

Lat pulldowns
1x10x50# 4TUT
1x8x55# 4TUT
1x8x60# 4TUT

High Pulls
1x8x50# 4TUT
1x8x55# 4TUT
1x8x60# 4TUT

10 mins on dreadmill - 3.2 mph, 1 min, no incline - 3.8 mph, Level 4 incline, 4 mins - 4.0 mph, Level 4 incline, 5 mins

Circuit B:
Bentover Lateral Raises (delts)
3x10x10#

Preacher curls w/DBs
3x8x15# 4TUT

SLDL w/Preloaded BB
3x8x60# 6TUT

I can't remember the last time I did SLDLs with TUT. Holy cow! My bum was burning, hammies were screaming! I'm eating the motrin every couple of hours to hopefully reduce the soreness that I anticipate tomorrow.:ohnoes:

Mood after training today: ACCOMPLISHED:grin:

[Tweak]

Good job!!!!!!!!!! :woot:

I'm jealous of those SLDLs--- maybe I'll ask T Cake to stick those in my next circuit rotation.

Are you seeing a big difference in your frame yet, lady?

[takniteasy]

Thank you honey! And do ask Sgt. Caker to put the SLDLs in your next rotations. I love them! (Course the guys at the gym love when I do them too but that's a whole other story!)

I have noticed some more definition in upper body. I took pictures earlier but they don't do me justice - I'm too pale!:( My waist has shrunk - yay! and the legs are starting to define out. I just feel so much better about myself these days and I am sold on the circuits. :biggthumpup: Once I get some coloring (either from a bottle or the tanning bed), I will have pictures taken again.

[Tweak]

lol @ being pale

I'm so pale, I probably glow in the dark. You and I can both post pasty-assed progress pics and feel good about it! lol

Indeed-- circuits pretty much rule!!!

[CK]

get those pics up! I am taking mine soon too!. One heck of a workout!!!:biggthumpup:

[takniteasy]

Okay, here is my attempt at posting progress pics. I am not happy with them because they don't show the amount of definition that I actually have.:(

303304

306 307

I absolutely hate taking pictures!:mad:

[CK]

I know when I take pics the definition that i see is hard to see in the pics but if you play with the contrast when you download it comes out better.

Loving the abs!!!! and I definitley see the definition in your legs, they are tight!!!!

Back is starting to show too!!!

Great job!!!

[takniteasy]

I know when I take pics the definition that i see is hard to see in the pics but if you play with the contrast when you download it comes out better.

Loving the abs!!!! and I definitley see the definition in your legs, they are tight!!!!

Back is starting to show too!!!

Great job!!!

Hmm, okay so I adjusted the contrast a little bit and converted a couple to B/W. Do they look any better?

314 317

315 316

318

I wish I was more photogenic like all of you are.:wallbash:

[CK]

Hmm, okay so I adjusted the contrast a little bit and converted a couple to B/W. Do they look any better?

314 317

315 316

318

I wish I was more photogenic like all of you are.:wallbash:


I would call you photogenic, YUP, I CAN SEE IT BABY!!!! nice job!!! the back definition comes out WAY better and LOVE LOVE LOVE the bicep!

Have you lost weight?

[Hidngod]

:tvwatch: I could sit & look at those pics all night. You look great. Nice definition in your legs & back.

[takniteasy]

I would call you photogenic, YUP, I CAN SEE IT BABY!!!! nice job!!! the back definition comes out WAY better and LOVE LOVE LOVE the bicep! Thank you for the suggestions! It definitely helps show what I see in real life.:kiss:

Have you lost weight?

Yep, I am sitting at about 114 lbs. now. Actually, I am trying to maintain what I have. If I lose anymore, I will be stringy looking. That is not very attractive.


:tvwatch: I could sit & look at those pics all night. You look great. Nice definition in your legs & back.

Thank you so much!:kiss: You are making me blush!

I feel better about posting pictures now. I guess I am too critical of myself sometimes (well, all the time) and I just have never liked having my photo taken.

I truly appreciate you guys' feedback and compliments!

[CK]

Yep, I am sitting at about 114 lbs. now. Actually, I am trying to maintain what I have. If I lose anymore, I will be stringy looking. That is not very attractive.



Thank you so much!:kiss: You are making me blush!

I feel better about posting pictures now. I guess I am too critical of myself sometimes (well, all the time) and I just have never liked having my photo taken.

I truly appreciate you guys' feedback and compliments!



I thought so, you have leaned out since the last pics. Only the truth comes out of my mouth, I may not be technical in terms, but I would never sauce things up because it would be of no benefit to you. and seriously you look amazing!

[Mrs Croft]

check out the legs would ya :woot: back looking great too girl :kiss: I hear you on the picture taking..pictures never show up what's there in the flesh..especially when your white as white can me like me :lol: light reflects of a white surface :grin:

god dammit..just love those legs :wiggle:

[T-Cake]

You look great, R :kiss:
Upper body is definitely showing more straitions than before, as is lower. Keep up the awesome work -- and I think you are far farrrrrr from stringy looking! :bowdown:

[takniteasy]

Monday, Mar. 10

I missed the last session last week, so I decided to change up the days I did each circuit.

warm up 5 mins elliptical - Level 2

Circuit A:
Seated 1-arm Rows (cable) 4TUT
1x8x25#
1x8x30#
1x8x35#

DB Chest Press (floor)
3x8x25# 4TUT

Seated DB Hammer Curls
3x10x15# 4TUT

10 mins on dreadmill: 5 mins @ 3.8 mph - Level 5 incline, 5 mins @ 3.8 mph - Level 6 incline

Circuit B:
Leg extensions
1x8x55#
1x8x65#
1x8x70#

Hammy curls
1x8x55#
1x8x60#
1x8x65#

Abdominal crunches w/medicine ball (10#)
3x15 with 5 pulses @ the top and 5 count hold and 5 pulses @ the top

I love doing legs on Mondays. :woot:

I've got some things going on right now that are interfering with my schedule, so the next couple of weeks might be a little wonky.

[takniteasy]

I forgot to add that I ate total CRAP this weekend (think fried shirmp, french fries, COOKIES, chips) and my weights this a.m. felt so dang easy!:dunno:

[Tweak]

You look great!!!!!!!!!!!!

I am SO JEALOUS of your legs!!!!!!! Gawwwwwwwwd I cant wait for a noticeable line between my quads and hams.

:bowdown:

Keep it up!!! :cheer:

[CK]

:tongue3::coolugh:

[takniteasy]

:tongue3::coolugh:

Hey twinny! Thanks for stopping by!:kiss:

I've had alot going on lately and have had the crud. I am always the last to get the nasty stuff, so it's just my turn. I'm trying to catch up on my training and that has been EXCELLENT, as evidenced below:

Thursday, Mar. 14

Warm up 5 mins - Recumbent bicycle - 80-84 rpm

Circuit A:
Walking lunges w/DBs
3x20x20# DBs

Lat pulldowns
1x8x55# 4TUT
1x8x60# 4TUT
1x8x65# 4TUT (Weight up 5# from last session)

High Pulls
1x8x55# 4TUT
1x8x60# 4TUT
1x8x65# 4TUT (Weight up 5# from last session)

10 mins on elliptical - Level 2 - 5.5 mph-6.5 mph

Circuit B:
Bentover Lateral Raises (delts)
3x8x10# (I was going to use 15# DBs but there were none available, so I stuck with the 10s)

Preacher curls w/EZ curl bar
3x8x35# 4TUT (I had forgotten how much I like these and how pumped my biceps get afterwards)

SLDL w/Preloaded BB
3x8x70# 6TUT (Up 10# from last week. Burn, baby, burn!):deadlift:

As usual, I ran out of time for the last HIIT session. I honestly don't think my legs would have kept up.

I have a follow up appointment with my surgeon next Tuesday. Hopefully he will remove the restrictions on overhead pushing/pressing and weights across the shoulders. I would really like to incorporate OHP back into my training.

[Tweak]

Nice job!!!!!

Don't you hate it when you need a certain set of db's and EVERYONE ELSE HAS THEM? Barghghghg!!!!!!!!

I love the "pump" in the bi's after preacher curls too. I just love big arms though! :)

Keep us updated on the doctor. I hope that you get have the full range of shoulder exercises back too! :)

:rose:

[T-Cake]

I'm glad you're listening to your body and switching things to suit your physical and life needs. :) Do what you can, and I'm not too surprised at the strong feelings after cheat-weekend. :) Makes sense, all that built up glycogen had to go somewhere! :D

[CK]

Hope all goes well at the docs, don't get discouraged if things don't change, besides I think your making remarkable changes already! :clap:

[T-Cake]

Ruh roh -- where are you?! :(

[takniteasy]

I'm here and so far behind! Guess it's time to play catch up!

Tuesday, March 18

warm up 5 mins elliptical - Level 2

Circuit A:
Seated 1-arm Rows (cable) 4TUT
1x8x25#
1x8x35#
1x8x40#

DB Chest Press (floor)
3x8x25# 4TUT

Hammer Curls - Cable
3x10x15# 4TUT

10 mins on dreadmill: 5 mins @ 3.8 mph - Level 5 incline, 5 mins @ 3.8 mph - Level 7 incline

Circuit B:
Leg extensions
1x8x60#
1x8x65#
1x8x75#

Hammy curls
1x8x55#
1x8x60#
1x8x65#

Abdominal crunches w/medicine ball (10#)
3x15 with 5 pulses @ the top and 5 count hold and 5 pulses @ the top

No time for last HIIT session.
*I went to my surgeon on this day. He released me from his care, although he is still concerned with the delay in my voice returning. He lifted my restrictions on weight training but suggested that I use common sense. I'm like well duh!

Thursday, March 20
Warm up 5 mins - Recumbent bicycle - 80-84 rpm

Circuit A:
Walking lunges w/DBs
3x20x20# DBs

Lat pulldowns
1x8x55# 4TUT
1x8x60# 4TUT
1x8x65# 4TUT

High Pulls
1x8x55# 4TUT
1x8x60# 4TUT
1x8x65# 4TUT

10 mins on elliptical - Level 2 - 5.5 mph-6.5 mph

Circuit B:
Bentover Lateral Raises (delts)
3x8x10#

Preacher curls w/EZ curl bar
3x8x35# 4TUT

SLDL w/Preloaded BB
3x8x70# 6TUT

Friday, March 21

w/u 5 mins elliptical Level 2

CircuitA:
Bent over BB Rows
3x10x50# 4TUT

Incline DB Flyes + Press
2x8x20#
1x7x20#

Squats w/DB
3x8x30# 4TUT

10 mins HIIT - Dreadmill - 1 min @ 3.8 mph no incline, 4 mins @ 3.8 mph, Level 5 incline, 5 mins @ 3.8 mph, Level 7 incline

Circuit B:
Tricep push downs - rope
1x8x32.5#
1x6x37.5# 2x32.5#
1x8x32.5

Bicep curls with EZ curl attachment
2x8x22.5#
1x8x27.5#

Pushups with 1-arm rows
1x8x20# (I started getting sloppy w/my form, so I dropped the rows. I'll explain below)
2x8 6TUT

I did pretty good with keeping up with the training despite the fact that I spent this whole week washing/buffing/waxing the upper deck on our boat. I do this by hand every spring. IT IS TOUGH. Next week or two will be the bottom hull. That can be done by machine, thankfully. I paid for it. I have been very sore and tired. So I may take off next week, will just have to see how I feel.

We took the boat out for the weekend - with mid 70 degree temps, how could we not! Caught some rays, relaxed :drink:, saw lots of boating/beach buddies. Got my baby (my cat) back out in the boat again and that went well. She just likes being with her momma.

I think the best thing that happened was the number of people who noticed the change in my figure. So many compliments from so many people I have always admired. They knew where I was at this time last year and were really impressed with the changes I have made. I let them know that credit needs to be given to Sgt. Caker for developing such a great circuit program and for Anafit products for helping me maintain the lean mass. Hopefully they will visit the store real soon!:)

K, I think I am all caught up now.

[T-Cake]

You rule! Way to get caught up. I had to do that in my own log, like 20 posts. ;) Took forever!

Glad to hear you are doing well and are okay. Very nice about the compliments too from your pals! You've got to feel awesome. :) You work hard, girl!

[Hidngod]

Nice workouts. It's sure nice to get that recognition from people, for your efforts, eh?
A boat, eh? I'll be expecting lots of picturesque......uh pictures, this summer.

[Tweak]

Nice to see you back-- I was wondering where you were!! :) :rose:

Doesn't it feel good when other people start noticing the changes in you???

[CK]

:hi5:

[takniteasy]

A quick update to my log (for Twinny):

I have taken this whole week off from training. I really did a number to myself by training and waxing the boat last week. I think I can just jump right back into all of my usual activities so soon after surgery and my body said Oh no you won't.:mad:

I have also had to spend alot of time giving emotional support to my guy and his family. His mother was diagnosed with cancer again (4th time in 10 years). The disease is in both lungs, a spot in her colon and her lymphatic system. She had a lung biopsy this week and will find out what stage/what type cancer next Monday and what treatment options she may have. It is difficult because my guy's family is not close, so I give as much support as I can. We may be taking in his Father to live with us when Mom passes. I guess we'll cross that bridge when we get to it.

I will start training again on Monday. I have 1 more week of Sgt. Caker's circuits to do so that I complete this rotation. Hopefully, the week off won't affect my strength levels.

I will start logging again next week.:)

[CK]

A quick update to my log (for Twinny):

I have taken this whole week off from training. I really did a number to myself by training and waxing the boat last week. I think I can just jump right back into all of my usual activities so soon after surgery and my body said Oh no you won't.:mad:

I have also had to spend alot of time giving emotional support to my guy and his family. His mother was diagnosed with cancer again (4th time in 10 years). The disease is in both lungs, a spot in her colon and her lymphatic system. She had a lung biopsy this week and will find out what stage/what type cancer next Monday and what treatment options she may have. It is difficult because my guy's family is not close, so I give as much support as I can. We may be taking in his Father to live with us when Mom passes. I guess we'll cross that bridge when we get to it.

I will start training again on Monday. I have 1 more week of Sgt. Caker's circuits to do so that I complete this rotation. Hopefully, the week off won't affect my strength levels.

I will start logging again next week.:)





:heart:

[Hidngod]

A quick update to my log (for Twinny):

I have taken this whole week off from training. I really did a number to myself by training and waxing the boat last week. I think I can just jump right back into all of my usual activities so soon after surgery and my body said Oh no you won't.:mad:

I have also had to spend alot of time giving emotional support to my guy and his family. His mother was diagnosed with cancer again (4th time in 10 years). The disease is in both lungs, a spot in her colon and her lymphatic system. She had a lung biopsy this week and will find out what stage/what type cancer next Monday and what treatment options she may have. It is difficult because my guy's family is not close, so I give as much support as I can. We may be taking in his Father to live with us when Mom passes. I guess we'll cross that bridge when we get to it.

I will start training again on Monday. I have 1 more week of Sgt. Caker's circuits to do so that I complete this rotation. Hopefully, the week off won't affect my strength levels.

I will start logging again next week.:)




You didn't hurt anything, did you? It's funny how we try to dictate to the body, but the body always knows best, LOL.

I'm so sorry to hear about your guy's mother. I know how tough that can be. The news, then the waiting for options.
++++++++++++++++++++ vibes & prayers.

[*Bunny*]

:rose:

[T-Cake]

Geez, when it rains, it pours! :(

Sorry to hear about the 'fam', girl. :hug: You do what you need to do to watch after them and YES, listen to your body! If you're exhausted, you've got to take it easy! :lol: (GET IT -- take it easy?! O M G, I'm dumb). ;)

Let me know if you want me to dig something new up for you, circuits or not. Been reading a lot of new/good things lately that I'm willing to pawn off on myself and other people to try ;) If you want to go back to something you did before on your own, by all means, I'm cool with that too. :)

[takniteasy]

:heart:

Hey Twinny! How many pullups today?


You didn't hurt anything, did you? It's funny how we try to dictate to the body, but the body always knows best, LOL.

I'm so sorry to hear about your guy's mother. I know how tough that can be. The news, then the waiting for options.
++++++++++++++++++++ vibes & prayers.

No, didn't hurt anything. I was VERY sore all over and generally tired. Inflamed the nerve in my neck a little bit and that just causes an arthritic feeling in the left arm. Couple of motrin and rest does the body good. Thanks for the vibes - I really need them.


:rose:

Much love to you.:kiss:


Geez, when it rains, it pours! :(

Sorry to hear about the 'fam', girl. :hug: You do what you need to do to watch after them and YES, listen to your body! If you're exhausted, you've got to take it easy! :lol: (GET IT -- take it easy?! O M G, I'm dumb). ;)

Let me know if you want me to dig something new up for you, circuits or not. Been reading a lot of new/good things lately that I'm willing to pawn off on myself and other people to try ;) If you want to go back to something you did before on your own, by all means, I'm cool with that too. :)

You know, I was thinking about this and it sounds great if you have time. I would absolutely love for you to work up something new! I can incorporate regular squats (Yay!), GMs, split squats in Smith machine (I will do these regardless as I love them), and I have clearance for OHP w/light-moderate weights. If you have something new in mind, lay it out here and I'll give it a go. I'm easy.:)

[CK]

didn't try any today, but I will let you know tomorrow!!!:elephant:

[Gymgurl]

Praying for all of you! Your pics look awesome! Hang in there!

[takniteasy]

Praying for all of you! Your pics look awesome! Hang in there!

Thank you!:rose:


I did not train today as I had anticipated. I got up super early (did not feel like it) and made it to the gym to find it CLOSED. WTH?!:frantic: Seems a water pipe burst and saturated the back portion where the cardio equipment is located. So, this chick just went to the office @ 6:30 a.m., changed and went to work. My boss got a real chuckle when I told him about my morning so far.:o He tells me I can take off early today, so it is all good. I called the gym and they will be open tomorrow morning, so I'll try again.

I went to a "Jimmy Johns" sandwich shop yesterday. I was shopping in Mobile with a girlfriend, saw the store and wanted to see what Bunz is always raving about. It was pretty good. Funny thing, my GF and I split a sandwich called the "Vito". Her husband's name is Vito. We got back home and I was funning with her husband letting him know how good he tasted:tongue2:. Poor guy! He was so embarrassed until we told him about the sandwich! :rofl:

[takniteasy]

Tuesday, April 1

warm up 5 mins elliptical - Level 2

Circuit A:
Seated 1-arm Rows HS Iso-Lateral machine (both cable stations were occupied)
1x10x25#
1x12x35#
1x12x45#

DB Chest Press (floor)
3x12x25# 4TUT w/twist @ top

Standing DB Hammer Curls
3x8x15# 4TUT

10 mins on dreadmill: 1 mins @ 3.8 mph, 4 mins @ 3.8 mph - Level 5 incline, 5 mins @ 3.8 mph - Level 7 incline

Circuit B:
Hammy curls (lying)
1x8x55#
1x8x60#
1x7x70#

Leg extensions
1x10x60#
1x10x65#
1x10x75#

Abdominal crunches w/medicine ball (10#)
3x10 with 5 pulses @ the top and 5 count hold and 5 pulses @ the top

And done. I don't appear to have lost any strength from my lay off last week. Kind of irked me to find both cable stations occupied but I love using the iso-lateral row machine. Cool to be able to throw the 45s on there for reps.:cool:

I don't know how much longer I will be at this particular gym. They took over from another company 2 years ago & transferred my membership to their company. Now I'm up for renewal & they are treating me as if I would be a new member.:confused: Want me to pay an enrollment fee and $60 a month for a 2 year contract. Or pay $250 enrollment fee, then $20 a month for no contract. When I asked about freezing the membership in case of medical reasons (never know with my neck), I was told we would have to cross that bridge if it comes up. Sure the facility is nice but it ain't that nice. Oh well, I have a month to decide. I will have to check out a couple other places nearby. Sux cause I know a few people at this place and they have been very supportive during my recovery from surgery.

[Hidngod]

Tuesday, April 1

warm up 5 mins elliptical - Level 2

Circuit A:
Seated 1-arm Rows HS Iso-Lateral machine (both cable stations were occupied)
1x10x25#
1x12x35#
1x12x45#

DB Chest Press (floor)
3x12x25# 4TUT w/twist @ top

Standing DB Hammer Curls
3x8x15# 4TUT

10 mins on dreadmill: 1 mins @ 3.8 mph, 4 mins @ 3.8 mph - Level 5 incline, 5 mins @ 3.8 mph - Level 7 incline

Circuit B:
Hammy curls (lying)
1x8x55#
1x8x60#
1x7x70#

Leg extensions
1x10x60#
1x10x65#
1x10x75#

Abdominal crunches w/medicine ball (10#)
3x10 with 5 pulses @ the top and 5 count hold and 5 pulses @ the top

And done. I don't appear to have lost any strength from my lay off last week. Kind of irked me to find both cable stations occupied but I love using the iso-lateral row machine. Cool to be able to throw the 45s on there for reps.:cool:

I don't know how much longer I will be at this particular gym. They took over from another company 2 years ago & transferred my membership to their company. Now I'm up for renewal & they are treating me as if I would be a new member.:confused: Want me to pay an enrollment fee and $60 a month for a 2 year contract. Or pay $250 enrollment fee, then $20 a month for no contract. When I asked about freezing the membership in case of medical reasons (never know with my neck), I was told we would have to cross that bridge if it comes up. Sure the facility is nice but it ain't that nice. Oh well, I have a month to decide. I will have to check out a couple other places nearby. Sux cause I know a few people at this place and they have been very supportive during my recovery from surgery.


Nice workout. Where do you hold the medicine ball, chest level?
Nice attitude, your gym has.

[takniteasy]

Nice workout. Where do you hold the medicine ball, chest level?
Nice attitude, your gym has.

Thank you! Yep, chest level. I wish they had a heavier one. I wanted to use a 10# + 5# plate but forgot.

[CK]

I would take your business else where. My husband and I pay 55 dollars a month for the both of us, no contract, no enrollment fees. That is a rip off!

Great job on the leg ext and curls!!!

[Tweak]

Find another gym!

I'd be really pissed if that happened. You already paid the membership fee, I would be livid if they were trying to get me to pay it twice. What a bunch of jerks.

Nice numbers! And yes, it sure is fun to play with big plates!

[takniteasy]

Find another gym!

I'd be really pissed if that happened. You already paid the membership fee, I would be livid if they were trying to get me to pay it twice. What a bunch of jerks.

Nice numbers! And yes, it sure is fun to play with big plates! I love playing with big plates!

Well, the problem is that they bought the business (which means assets as well as liabilities) and a few of the members (me included) were paying the old owners. While they were not making any money off of me, I sent probably a dozen new joining members to them. I even had to sign a new contract to this place which was to supersede the original. I had spoken to the manager a couple of months ago about renewing my membership, paying the same amount I do now ($40 month/single) and signing a 2 year contract. "We will cross that bridge when we get to it." Yeah, right. They just burned that bridge. What they don't understand is the facility is located in a poor economy area and if they become the most expensive gym in this area, they will not survive. There is just too much competition.

So, I am going to check out a SNAP Fitness center during lunch today. It's one of those 24 hour type deals and my baby brother has a membership. He says the one in my town is pretty decent and they don't charge $250-300 enrollment fees and are reasonably priced. If I have time I will see about this Riviera Co-ed Fitness place near my house. I've been to the Riviera Women's center but that sucked donkey butt.

Also considering Tang Soo DO training. There is a training academy not far from my house that is run by a Grand Master (?) who trained my baby brother in Baton Rouge. Yep, my brother has a lot of influence on me!:grin: Anyway, they also offer Tai Chi, which I hear is very difficult.

[Tweak]

I have friends that use Anytime Fitness and Snap Fitness. Those are great gyms. I would join them except that I have to be at a gym with a pool for my triathlon stuff.

I just found out yesterday that Lifetime is changing their pricing and now I'm going to have to cough up 20 bucks more a month for my membership because my new gym is higher up on the gym food chain than the other locations... WEAAAaaaaaaaaak.

I'd write a letter of complaint to the new company or the BBB about how they're treating their customer. That is just crap. What a shame.

Martial arts sound so fun. I've always wanted to try that stuff.

[takniteasy]

I would take your business else where. My husband and I pay 55 dollars a month for the both of us, no contract, no enrollment fees. That is a rip off!

Great job on the leg ext and curls!!!

Thank you! I love working legz! They are crazy strong and I like to see just how far I can push them.

[T-Cake]

Hey sister. :)

Glad your workouts after a week off went well -- and that does suck that the cable wasn't open but the swap is a great one! No worries there, you strong chick, you! :)

That sucks about the gym membership! Geez! I'm with Tweak -- if your current place gives you crap, write the BBB about it. And definitely check out the new places. Nice people or not, you gotta watch out for you.

I haven't forgotten about digging up a new plan for you yet.

Do want 2 or 3 circuit days? And did you want a day for heavier stuff like Tweak's been doing? Since you mentioned you like the GMs and squats... I think those would be better suited for one day a week where you're going a little heavier. Then maybe 2 additonal days a week would be circuit type stuff... and yes, I could throw split squats into that and even Hammer Strength machines if you like.

What I want to toy with is what I'm about to try myself but I can't take all the credit: You'd still be doing circuit training but there was a great article this month in Muscle & Fitness HERS about doing 3 moves together -- start with dumbbells or single arm cable moves... then move 2 would be barbell or double-arm cable stuff... and lastly you finish with a machine move.

There was a huge menu of moves to try out... so I was going to mix and match that for myself. If you want me to mix and match something for you to try along similar lines, just let me know and tell me how many days you want and/or if you want to add in a heavier move day as well.

:kiss: Keep kickin' ass. I'm on vacation in Cali this week so I'll try to work something out for you soon if you want. If you don't want me to, just let me know, no worries. :)

[takniteasy]

Sgt. Caker, you know I would love for you to work something up for me but only if you have time. I know you are probably slammed now with working, training, studying (you are still studying, right?) and just plain living. So you decide because you know what you can fit in. :heart:

And if you do decide to work something up, I like the idea of 2-3 circuit days and a heavy day. I wouldn't be able to go heavy on delts or squats but everything else is definitely on. First and foremost though, enjoy your vacation!:grin:

I looked into the SNAP fitness place today and while it is nice, it is small, no showers, NO SQUAT RACK, and no barbells. They have reasonable rates and no contracts and no million dollar enrollment fees. It is something to consider in a pinch.

I checked out the Tang Soo Do academy also. I would definitely consider changing my route of fitness if this was not so d*** expensive. Scratched this idea for a while.:(

Well, I have a month to find something else; still have about 3 other places I'm considering.

Off to bed for me. 5:30 in the morning comes around too quickly.

[T-Cake]

I'll dig something up for you based on what I wrote about. I am on vacation but the point of vacation is DOWN TIME, which is awesome. SO now is the best time, if any, for me to not only write YOUR new program... but mine... and I think vballcoach is overdue soon too... so I might use this theory from the magazine to really experiment with all of us.

I like that the circuits now that I've been writing have something different in all 3 of the moves... so with the new write up, it'll be more site specific, more draining in one area. Like Circuit A for a day might be all shoulder stuff... and B might be all back stuff. :ohnoes: Yeah... so now only will you be hurtin' CV-wise... but imagine just really draining the energy from the muscles too. I'm considering (because of this fast drain) that I might also throw in a 30 second rest period as well between rounds... but in general, even NOW that's about as much time as I stand there dying before I pick up the weight again. :lol:

Good luck with the gym search! And again -- NO SQUAT RACK?! WTF is wrong with these gyms you're visiting? Idiots.

[takniteasy]

I'll dig something up for you based on what I wrote about. I am on vacation but the point of vacation is DOWN TIME, which is awesome. SO now is the best time, if any, for me to not only write YOUR new program... but mine... and I think vballcoach is overdue soon too... so I might use this theory from the magazine to really experiment with all of us.

I like that the circuits now that I've been writing have something different in all 3 of the moves... so with the new write up, it'll be more site specific, more draining in one area. Like Circuit A for a day might be all shoulder stuff... and B might be all back stuff. :ohnoes: Yeah... so now only will you be hurtin' CV-wise... but imagine just really draining the energy from the muscles too. I'm considering (because of this fast drain) that I might also throw in a 30 second rest period as well between rounds... but in general, even NOW that's about as much time as I stand there dying before I pick up the weight again. :lol:

Good luck with the gym search! And again -- NO SQUAT RACK?! WTF is wrong with these gyms you're visiting? Idiots.

Those plans sound intriguing. I just love a challenge, don't you know!

I am going to look at a couple of other gyms today. I think Anytime Fitness during an errand this morning and Riviera Family fitness this afternoon. What I may end up doing is getting those free week passes to 3 or 4 different places to see how they pan out but this would only happen next month when my membership runs out.

I found my contract that I signed back in '06 for the xfer to this gym. It does not have the important little box marked stating that the membership cannot be renewed. So, at lunch, I will show this to the manager and let them know that they need to honor the contract, at least on a month to month basis. They give me $&!% and I have my nice letter to Chamber of Commerce, BBB and the state department which will be mailed promptly.:madfawk: I don't get like this often but you burn me and I get even.

[CK]

Those plans sound intriguing. I just love a challenge, don't you know!

I am going to look at a couple of other gyms today. I think Anytime Fitness during an errand this morning and Riviera Family fitness this afternoon. What I may end up doing is getting those free week passes to 3 or 4 different places to see how they pan out but this would only happen next month when my membership runs out.

I found my contract that I signed back in '06 for the xfer to this gym. It does not have the important little box marked stating that the membership cannot be renewed. So, at lunch, I will show this to the manager and let them know that they need to honor the contract, at least on a month to month basis. They give me $&!% and I have my nice letter to Chamber of Commerce, BBB and the state department which will be mailed promptly.:madfawk: I don't get like this often but you burn me and I get even.


GO GET THEM GIRL!!! :boxing::roses:

[T-Cake]

Try this on for size... read it through, give me thoughts and feedback.

Four-Day Split

Day 1: Heavy Day
1. Squats @ squat rack (Legs)
2. Good Mornings @ squat rack (Core)
3. HS IsoLateral Shoulder Press (Anterior Delts)
4. Something chest :lol: --> Just pick something you like to do for chest, like bench pressing or a machine bench or a Smith bench. Just pick a favorite.

And for that shoulder move... girl, if you don't want to do that yet, that's totally cool. It's your body, not mine, so just leave it at 3 moves instead of 4 if you want to keep shoulders out. Ideally, I use the first week of "Heavy" to find my weights, go for reps (8-12) and take good notes. The weeks after that, though, I do a 5x5. You can really make this what you want it to be. I do it once a week on the same day, and it's my longest workout in the gym because of rest time (60-90 seconds between moves) and changing plates more frequently.

Day 2: Circuits Back & Biceps

Circuit A @ Machine Preacher Curl
1. DB concentration curl (sitting reversed on preacher seat)
2. BB/EZ-bar curl, standing
3. Machine Preacher Curl

Do 3 times through but REST 30 seconds between each round. I think these circuits are going to burn more than usual. :lol:

Circuit B @ Machine Seated Row
1. 1-arm DB row (hand on the seat of the machine seated row; you'll be standing but flat back)
2. BB standing bent-over row
3. Machine seated row

3 times through, rest 30 seconds between each round

Day 3: Circuits Triceps & Shoulders

Circuit A @ Smith machine with flat bench underneath
1. DB Lying Tricep extension
2. Bench dips
3. Smith close-grip bench press

3 times through, rest 30 seconds between rounds.

Circuit B @ Smith machine with flat bench underneath
1. DB seated bent-over lateral raises (rear delts)
2. BB/EZ-bar upright row, standing
3. Smight machine shoulder press, seated

3 times through, rest 30 seconds between rounds

Day 4: Circuits Legs

Circuit A @ Smith machine
1. Smith split squats (single-leg)
2. BB Romanian (bent knees) deadlifts
3. Smith machine front squat (both legs)

3 times through, rest 30-60 seconds between rounds; taxing to your CNS I'm sure

Circuit B @ Seated Leg Extension with aerobic step bench brought over with risers
1. DB step-ups (on bench or step bench)
2. DB squats (feet on floor)
3. Seated Leg extenstion 21s (unilateral -- 7 left, 7 right, 7 together)

3 times through, rest 30-60 seconds between rounds, because again, I think legs/core stuff is going to be more taxing on our CNS


I think I might put vballcoach on something similar, so call me uncreative ;)

If that doesn't burn your butt like mad, I don't know what will!!! :redevil:

Thoughts?

[takniteasy]

Try this on for size... read it through, give me thoughts and feedback.

Four-Day Split

Day 1: Heavy Day
1. Squats @ squat rack (Legs)
2. Good Mornings @ squat rack (Core)
3. HS IsoLateral Shoulder Press (Anterior Delts)
4. Something chest :lol: --> Just pick something you like to do for chest, like bench pressing or a machine bench or a Smith bench. Just pick a favorite.

And for that shoulder move... girl, if you don't want to do that yet, that's totally cool. It's your body, not mine, so just leave it at 3 moves instead of 4 if you want to keep shoulders out. Ideally, I use the first week of "Heavy" to find my weights, go for reps (8-12) and take good notes. The weeks after that, though, I do a 5x5. You can really make this what you want it to be. I do it once a week on the same day, and it's my longest workout in the gym because of rest time (60-90 seconds between moves) and changing plates more frequently.

Day 2: Circuits Back & Biceps

Circuit A @ Machine Preacher Curl
1. DB concentration curl (sitting reversed on preacher seat)
2. BB/EZ-bar curl, standing ?? Alternatives? No ez curl bars here, might be ez curl attachment for cable station
3. Machine Preacher Curl

Do 3 times through but REST 30 seconds between each round. I think these circuits are going to burn more than usual. :lol:

Circuit B @ Machine Seated Row
1. 1-arm DB row (hand on the seat of the machine seated row; you'll be standing but flat back)
2. BB standing bent-over row
3. Machine seated row

3 times through, rest 30 seconds between each round

Day 3: Circuits Triceps & Shoulders

Circuit A @ Smith machine with flat bench underneath
1. DB Lying Tricep extension
2. Bench dips
3. Smith close-grip bench press

3 times through, rest 30 seconds between rounds.

Circuit B @ Smith machine with flat bench underneath
1. DB seated bent-over lateral raises (rear delts)
2. BB/EZ-bar upright row, standing ?? Only BB available are Oly 50# - might be able to swing this - if not, what alternative?
3. Smight machine shoulder press, seated

3 times through, rest 30 seconds between rounds

Day 4: Circuits Legs

Circuit A @ Smith machine
1. Smith split squats (single-leg)
2. BB Romanian (bent knees) deadlifts
3. Smith machine front squat (both legs)

3 times through, rest 30-60 seconds between rounds; taxing to your CNS I'm sure

Circuit B @ Seated Leg Extension with aerobic step bench brought over with risers ?? May not have this @ new gym - will look when I go back
1. DB step-ups (on bench or step bench)
2. DB squats (feet on floor)
3. Seated Leg extenstion 21s (unilateral -- 7 left, 7 right, 7 together)

3 times through, rest 30-60 seconds between rounds, because again, I think legs/core stuff is going to be more taxing on our CNS


I think I might put vballcoach on something similar, so call me uncreative ;)

If that doesn't burn your butt like mad, I don't know what will!!! :redevil:

Thoughts?

Man oh man, does this look good! See my notes in red and read on for explanation.:D Oh and will I be throwing in the HIIT cardio in between the circuits?

So, I went back to old gym at lunch today. Showed them the contract and they still won't budge. Okay, your loss suckas! Stopped by the post office on my way out and mailed my nice letters. Then I headed to a new place about 2 minutes from my office, an Anytime Fitness. The Big Man upstairs was smiling on me today!:biggthumpup: This place is super clean, full of HS and LifeFitness equipment, A SQUAT RACK, an ARC trainer, some Virtual Reality Bikes (these look really cool; I will be trying them out). I liked it the moment I stepped through the doors. Cost to join? $64.95. That is for 1st month and card fob to get in when the owner is not there. Owner is a cool dude too and lived near me in La. Hours are 24/7 so I can go anytime I darn well please. I won't have to worry about high school kids or early college students, because this place caters to downtown professionals. I saw a couple of people from the old place there and got to talking with them. Would you believe they were told the same exact thing I was!?

I be one very happy camper!:woot:

[Hidngod]

Man oh man, does this look good! See my notes in red and read on for explanation.:D Oh and will I be throwing in the HIIT cardio in between the circuits?

So, I went back to old gym at lunch today. Showed them the contract and they still won't budge. Okay, your loss suckas! Stopped by the post office on my way out and mailed my nice letters. Then I headed to a new place about 2 minutes from my office, an Anytime Fitness. The Big Man upstairs was smiling on me today!:biggthumpup: This place is super clean, full of HS and LifeFitness equipment, A SQUAT RACK, an ARC trainer, some Virtual Reality Bikes (these look really cool; I will be trying them out). I liked it the moment I stepped through the doors. Cost to join? $64.95. That is for 1st month and card fob to get in when the owner is not there. Owner is a cool dude too and lived near me in La. Hours are 24/7 so I can go anytime I darn well please. I won't have to worry about high school kids or early college students, because this place caters to downtown professionals. I saw a couple of people from the old place there and got to talking with them. Would you believe they were told the same exact thing I was!?

I be one very happy camper!:woot:


Terrrific news. When a door closes, a window opens.

[T-Cake]

Great news on the gym! :) Sounds like the new place is a better deal both in fitness and in logic. Excellent. :D

As for your questions...
* Yes, continue the same format with warm-up, Circuit A, HIIT 1, Circuit B, HIIT 2, cooldown as you have been.

* For the curls where you want to swap in the cable EZ curl instead of the bar -- this is fine. The entire premise of your plan is the first move is to be UNILATERAL and/or DBs, the second moves is to use BOTH arms and/or barbell, and the third move is to use a machine. SO feel free to swap as needed using those rules -- in this example, the BB was to be used for the curl... but really as long as your curl uses BOTH arms at the same time, then you're good to go -- and cable/barbells are preferred for move 2 over dumbbells. Hope that makes sense.

* For the seated leg extension, see what the gym has and we'll figure it out as we go. I threw that in there because I felt you had a LOT going in Circuit A on that day for the ham/glute split... and we needed something more quad-specific, I thought. Anyhoo, we'll see.

* For the upright rows -- do try the 50# bar... is that at the new gym? :dunno: Hmmm -- I suppose you could do this with dumbbells. We could do THIS: Make the upright rows with DUMBBELLS for move 1 but make them unilateral (one arm at a time). THEN move the bent-over seated lateral raises to move 2 (because both arms will be moving simultaneously). Then move 3 can remaind the machine press. How does that sound?

I'm on the fly here. :)

And girl, I was WRITING THIS going, "OMG, this is going to effin' h u r t" so now I think I may give it a go myself (or a close variation of it -- I might change up my machines and cable times because I know where my stuff is located in my gym, what they own, and I don't mind running from machine to cable as needed).

Glad you like it. :)

[takniteasy]

Great news on the gym! :) Sounds like the new place is a better deal both in fitness and in logic. Excellent. :D

As for your questions...
* Yes, continue the same format with warm-up, Circuit A, HIIT 1, Circuit B, HIIT 2, cooldown as you have been.

* For the curls where you want to swap in the cable EZ curl instead of the bar -- this is fine. The entire premise of your plan is the first move is to be UNILATERAL and/or DBs, the second moves is to use BOTH arms and/or barbell, and the third move is to use a machine. SO feel free to swap as needed using those rules -- in this example, the BB was to be used for the curl... but really as long as your curl uses BOTH arms at the same time, then you're good to go -- and cable/barbells are preferred for move 2 over dumbbells. Hope that makes sense.

* For the seated leg extension, see what the gym has and we'll figure it out as we go. I threw that in there because I felt you had a LOT going in Circuit A on that day for the ham/glute split... and we needed something more quad-specific, I thought. Anyhoo, we'll see. I think maybe I might have confused you here. They have the leg extension (HS no less - N-i-i-i-ce!) but I wasn't sure about the step. I may be able to use a bench as a step. I will look and update this afternoon sometime.

* For the upright rows -- do try the 50# bar... is that at the new gym? :dunno: Hmmm -- I suppose you could do this with dumbbells. We could do THIS: Make the upright rows with DUMBBELLS for move 1 but make them unilateral (one arm at a time). THEN move the bent-over seated lateral raises to move 2 (because both arms will be moving simultaneously). Then move 3 can remaind the machine press. How does that sound?

I'm on the fly here. :)

And girl, I was WRITING THIS going, "OMG, this is going to effin' h u r t" so now I think I may give it a go myself (or a close variation of it -- I might change up my machines and cable times because I know where my stuff is located in my gym, what they own, and I don't mind running from machine to cable as needed).

Glad you like it. :)

Girl, you are almost as sadistic as I am, esp. when it comes to training!:redevil: I showed a former training partner this write up and she was like "Are you sure you didn't write this!?":lol: I am so going to enjoy this training.:coolugh:

[takniteasy]

I went to the new place for a short training session. Sgt. Caker, they do have a step with 1 set of risers (that I could see). So, the step-ups could be worked in.:)

Friday, April 5

warm up recumbent bicycle - 5 mins @ 78-82 rpm

Walking lunges
3x20x20#

Lat pulldowns (4TUT)
1x8x60#
1x8x65#
1x7x65#

High chest pulls (4TUT)
1x8x60#
1x8x65#
1x7x65#

15 mins HIIT on treadmill: 1 min @ 3.8 mph, no incline; 4 mins @ 3.8 mph, Level 5 incline; 5 mins @ 3.8 mph, Level 7 incline; 3 mins @ 4.0 mph, Level 7 incline; 2 mins @ 3.0 mph, no incline

I stopped at this point because I had allotted 45 minutes for my session and time was up. I had to go home, pack my bag, pack my cat and head out of town to see my parents (3.5 hour drive).

What a wonderful end to what started out as a crappy week!:grin:

[CK]

have a safe drive... hubby calls it midevil:boxing:

[takniteasy]

I started with the new program today. Was supposed to be my heavy day but the squat racks + smith machine were occupied. I will begin the heavy training next week. So, today I did the first of circuits.

Tuesday, April 8

Warm up 5 minutes - Dreadmill @ 3.8 mph, no incline

Circuit A: Biceps
DB concentration curls (on preacher curl bench)
3x12x15#

Standing Bicep curls w/EZ curl bar
2x12x25#
1x10x25#

Machine Bicep curl
1x12x20#
1x8x25#
1x10x25#

10 minutes Dreadmill: 3 mins @ 3.8 mph, no incline; 2 mins @ 3.8 mph, Level 5 incline; 4 mins @ 3.8 mph, Level 7.5 incline; 1 min @ 3.8 mph, no incline

Circuit B: Back
1-arm DB row
2x12x25#
1x8x25#

Bent-over BB row, underhand grip
2x10x55#
1x8x55#

HS Isolateral row (seated row was occupied)
1x12x50#
2x8x70#

With the 30-45 seconds rests between the circuits, this took me a little over an hour. But OMG, am I whipped! Back and biceps are pumped and I feel like I accomplished something.:cool: I am preparing myself for the soreness to set in overnight.

I visited my parents this weekend and hopefully will get my Mom on board here. I showed her the board and all the different forums and told her about all the great people and all of the great information to be found here. I think she is impressed, because she made me bookmark the link for her.:biggthumpup:

[T-Cake]

Awesome!!! :clap: I am seriously thinking I'm going to take on the same thing here on Thursday. I'm glad it whipped you -- I just don't feel like writing something brand spankin' new for me right now, so hell, we'll do these together ;)

Great job substituting cable stuff for other machines. Atta girl, you get it! :) Pretty simple to mix and match so long as you get the goal/idea behind it.

[takniteasy]

OW! That is all.

[Hidngod]

OW! That is all.

LOL, sounds good.

[Tweak]

DAMN! My biceps hurt READING that. Go you!!!!!! That's a lot of work for one area of the body.

[takniteasy]

DAMN! My biceps hurt READING that. Go you!!!!!! That's a lot of work for one area of the body.

This new program is designed to really, really tax the CNS on specific muscle groups. It is more like a standard training session for me but holy cow, is it tough! I'm supposed to do triceps & delts today. Ought to be very interesting. :)

Caker, I got to looking over the circuits and didn't see anything for chest. I might alternate weeks of the 2nd circuit (Triceps/Shoulders) with Triceps/chest. 1-arm push ups would work great for this (when I can do them again).

[takniteasy]

Wednesday, April 9

Warm up 5 mins recumbent bicycle - 78-82 rpm

Circuit A: Triceps
DB lying triceps extension
3x8x15#

Bench Dips
1x8xBodyweight
2x6xBodyweight

Close grip Bench press (Smith machine)
2x12x20# (+equipment)
1x10x20# (+equipment)

10 mins HIIT: Dreadmill - 1 min @ 3.8 mph, no incline; 5 mins @ 3.8 mph, Level 5.5 incline; 4 mins @ 3.8 mph, Level 7.5 incline

Circuit B: Shoulders
DB bent-over lateral raises (alt. sides)
1x12x10#
2x10x10#

Upright row with EZ curl bar
2x8x25#
1x10x25#

MP on Smith machine
1x10xequipment only
2x12x10# (+equipment)

And done. It has been so long since I have been able to do any overhead presses of any kind. After today's session, my delts are SCREAMING. I will be increasing the weight a little bit next time on MP and upright rows, as these will put the roundness back on my medials.

I will need to play with a couple of moves to build up my traps; I noticed that they are not symmetrical with the rest of my upper body, definitely lagging.

I will probably not worry about the end session of HIIT from here on out because this program takes longer than the other. I will work up something for chest for next week unless Sgt. Caker comes up with something first.

[T-Cake]

Caker, I got to looking over the circuits and didn't see anything for chest. I might alternate weeks of the 2nd circuit (Triceps/Shoulders) with Triceps/chest. 1-arm push ups would work great for this (when I can do them again).

Okay, I had to go back and look at your circuits, and you're right, I did leave chest out. I think I felt that doing something for chest on your heavy day alone would be sufficient enough to get you some growth there -- I'm guessing that was my thought at the time. ;) Plus I know on that last circuit day with legs, I REALLY wanted to make sure you got worked equally in the quads and hams. If I'd split that day between legs and chest, I think legs would have been neglected a bit.

But I think your idea to swap shoulders out with chest would be a good one, considering you're getting the shoulders readjusted.

Here is a Chest circuit you cold try for your swap out, but you'd have to move a flat bench near the machine press of choice if you can. Otherwise, you'll just have to go on foot to the press machine:
1. Alternating DB flat bench press (one hand at a time)
2. BB bench press on flat bench (both hands at once)
3. Machine chest press, Pec-Deck Flye, or Machine Flye ---> Just pick one. :)


Wednesday, April 9

I will need to play with a couple of moves to build up my traps; I noticed that they are not symmetrical with the rest of my upper body, definitely lagging.

I will probably not worry about the end session of HIIT from here on out because this program takes longer than the other. I will work up something for chest for next week unless Sgt. Caker comes up with something first.


Hey that's cool about the cardio -- I knew with the rest time thrown in there that this whole series is going to be about 5 minutes longer than the other sessions (when there was no rest at all).

As for your traps, maybe superset that chest move on heavy day with something for traps if you want to. An idea would be to do a WIDE-grip BB upright row where your hands are wider than shoulder-width apart. I know that really nailed my traps for awhile. :)

[takniteasy]

Okay, I had to go back and look at your circuits, and you're right, I did leave chest out. I think I felt that doing something for chest on your heavy day alone would be sufficient enough to get you some growth there -- I'm guessing that was my thought at the time. ;) Plus I know on that last circuit day with legs, I REALLY wanted to make sure you got worked equally in the quads and hams. If I'd split that day between legs and chest, I think legs would have been neglected a bit.

But I think your idea to swap shoulders out with chest would be a good one, considering you're getting the shoulders readjusted.

Here is a Chest circuit you cold try for your swap out, but you'd have to move a flat bench near the machine press of choice if you can. Otherwise, you'll just have to go on foot to the press machine:
1. Alternating DB flat bench press (one hand at a time)
2. BB bench press on flat bench (both hands at once)
3. Machine chest press, Pec-Deck Flye, or Machine Flye ---> Just pick one. :)


Hey that's cool about the cardio -- I knew with the rest time thrown in there that this whole series is going to be about 5 minutes longer than the other sessions (when there was no rest at all).

As for your traps, maybe superset that chest move on heavy day with something for traps if you want to. An idea would be to do a WIDE-grip BB upright row where your hands are wider than shoulder-width apart. I know that really nailed my traps for awhile. :)

This looks good. What do you think of doing 1-arm cable cross-overs? That would be a unilateral movement but with machine. And there is a HS Incline Press that I am going take over for my 3rd move. It totally rocks! (Yeah, I tried it out already)

I should have remembered about the wide grip upright rows; I'm so damn forgetful these days. Might throw in some side laterals for delts on shoulder day; those hit the traps pretty good too.

Here's what I may try doing: On weeks that I go heavy on chest, my circuits will be Triceps/Shoulders. Then on heavy shoulders, I will do Triceps/Chest circuits. That way I don't overdo my shoulders and go back on the injured list.

[Mrs Croft]

Some nice workouts going on in here :wiggle: sounds like Srg Cakers is kickin your ass with these workouts :grin: what scares me is that you are enjoying the pain :ahh: :lol:

[takniteasy]

Some nice workouts going on in here :wiggle: sounds like Srg Cakers is kickin your ass with these workouts :grin: what scares me is that you are enjoying the pain :ahh: :lol:

Thanks for stopping by, Crofty! :wiggle:

Lil ol' me scaring you, huh? :lol: I love pushing my body beyond perceived limits. And intense training pumps up my endorphins, sort of like a "runner's high". Which is what I have now after today's session.:clap:

TGIF, April 11

warm up recumbent bicycle - 5 mins - 78-82 rpm

Circuit A: @ Smith machine
Split squats
1x8x equipment only
1x8x equipment + 10#
1x10x equipment + 10#

Romanian DL
3x8x70#

Smith Front squat
3x8x equipment + 10# (I need to go heavier on these next time)

10 mins HIIT - Dreadmill: 2 mins @ 3.5 mph, no incline; 6 mins @ 3.8 mph, Level 5 incline; 2 mins @ 3.5 mph, no incline

Circuit B: @ leg extension
DB Step ups
3x10x20# DBs

DB Squats
3x10x40#

21s on extension (7L, 7R, 7Both)
1x30# each leg, 50# both
1x35# each leg, 55# both
1x30# each leg, 55# both

HIIT: Absolutely not. I had to sit down & let my legs solidify a little bit so I could walk out of the place. But don't you know I had the biggest smile on my face when I got done! :woot:

Good Lord, I hope I can move tomorrow. :rofl:

[Hidngod]

Tremendous work & attitude in here. I love it. :hyper:

[CK]

Hey twinny workouts look HOT!!! .... just like you!:coolred::hi5:

[takniteasy]

Tremendous work & attitude in here. I love it. :hyper:



Hey twinny workouts look HOT!!! .... just like you!:coolred::hi5:

Thanks to both of you!:heart: My attitude is so much better now that I can really, really train like I want to. I am sadistic with my training and just love the feeling after a great session!

I may be crying like a baby tomorrow, though!:baby:

[takniteasy]

Not crying but close. My butt hurts! I wonder how long I can go without peeing.:lol:

[Hidngod]

LOL, don't neglect your water. :toilet:

[T-Cake]

This looks good. What do you think of doing 1-arm cable cross-overs? That would be a unilateral movement but with machine. And there is a HS Incline Press that I am going take over for my 3rd move. It totally rocks! (Yeah, I tried it out already)

1-arm cable crossovers is good. You could do a circuit with...
1. 1-arm crossover
2. Both arm crossovers
3. HS incline press.

You'd have to do a little walking, but hey, you and I both know that "down time" for a few seconds is HEAVEN!!! :lol:

Here's what I may try doing: On weeks that I go heavy on chest, my circuits will be Triceps/Shoulders. Then on heavy shoulders, I will do Triceps/Chest circuits. That way I don't overdo my shoulders and go back on the injured list.

^^^ That plan sounds good. :) I love that you're adjusting this to your recovery/shoulder injury, that is GREAT!!!


Not crying but close. My butt hurts! I wonder how long I can go without peeing.:lol:
I am soooooooo with you on that today!!! I just did the legs circuit but a little different.

I want to talk to you about the Smith machine stuff... you know, it's good for the split squats but girl, I'm thinking front squats on the Smith machine are just D U M B. I'm kind of sorry I put it in your routine. If you can, do it with a free bar instead and get those elbows up where they need to be (triceps parallel to the floor). I personally tried to angle this on a Smith today and I just CANNOT adapt my body to that machine and get my arms the right way. Then I tried crossing my arms to grab the bar... um, yeah, no. :lame:

So I ended up doing back squats to parallel using it... and next week I'm just going to use the Smith for the split squats only and then go use a real bar for the front squats. I just don't want to eff up my spine by adjusting to the machine.

Just think about it and changing it. It's better for overall conditioning, but if you're comfortable with it and you think it's benefitting you, keep it in. Just my $0.02.

[takniteasy]

I also thought about changing that front squat move. Have a note in my log book to try the reg. bar next week. I felt completely dorky doing those in the smith but did it anyways. I will end up using both oly bars because there is no way I'm gonna do front squats with 70+ pounds that I use for DLs. My strength is just not there yet. And if I can't get both bars, I will try the lumberjack squats in place. I can better position myself for front squats doing LJs. I'm sure between the 2 of us, we will come up with something.:)

Hidn, thanks for your reminder about, um, voiding.:toilet::lol: Completely forgot about that "method".:rofl:

[Tweak]

Not crying but close. My butt hurts! I wonder how long I can go without peeing.:lol:



Sign of an EXCELLENT workout.

Proud of you, girl! :partydots:

[takniteasy]

Tuesday, April 15

Heavy Day - warm up 4 minutes on elliptical

Squats @ Power Rack (Reg. squat rack was occupied)
1x8xBar only
1x12x70#
1x10x80#
1x10x90#
Notes: I need to skip either the initial warmup or 1st set w/bar only. I need the energy for my working sets.

Good Mornings
1x12x50#
1x12x60#
1x12x65#
Notes: I was a little wobbly on these. I need to increase my rest time between squats and GMs.

HS Isolateral Shoulder Press (Palms facing each other)
1x10x30#
1x8x30#
1x8x30#
Notes: I will probably change these to either MP or DB OH Press next time. I did not like the way my shoulders felt, sort of out of alignment.

DB Flat Bench Press
1x12x25# DB
1x10x25# DB
1x10x25# DB
Notes: Eh, I need to increase the weight next week or move to BB bench press in the power rack. I'll see what I feel like then.

All in all, a pretty good session. I was a little disappointed with the shoulder press; I felt really weak. The squats felt really good, though I was shaky on my last set. I will consider increasing the weight next week depending on how my neck and back feel. And the best part? Since there were very few people in the gym today, my total time there was 58 minutes (yes, I timed it).:grin:

Again, my sincere thanks to Sgt. Caker for writing this up for me. This program is working out well for me.:biggthumpup:

[Beverly McD.]

:rose:Being shakey on your last set of squats is a good thing. Your body will recognize this, and grow and strengthen the muscle fibers as a result of the demand it sees being placed on it!

[takniteasy]

:rose:Being shakey on your last set of squats is a good thing. Your body will recognize this, and grow and strengthen the muscle fibers as a result of the demand it sees being placed on it!

Today my body is screaming because of the demands I placed on it yesterday!:lol:

[takniteasy]

Wednesday, April 16

warm up 5 minutes - Elliptical using the poles - average speed = 6 mph

Circuit A: Biceps
DB concentration curls
3x12x15#

Standing Bicep curls w/EZ curl bar
1x12x25#
1x12x30#
1x8x35#

Machine preacher curls
3x(21s)x20#

10 mins HIIT on Elliptical - 30 second sprints, 2 minute recovery

Circuit B: Back
Standing 1-arm DB row
2x10x20#
1x12x20#

BB bent over row
1x10x70#
2x8x70#

seated row (machine)
1x8x90#
1x6x90#
1x10x50#

[CK]

:rose:

[takniteasy]

I guess I better catch up here before my log goes bye-bye. I've been taking on some extra work the last couple of weeks as I have been short on $$ and deep in bills from my surgery.

Then I decided that I could unload ~20 bags of concrete mix (80# each) and get away with it. Um, no. I had no problems lifting and I was really conscious of using legs for lifting. However, I injured my neck and shoulder AGAIN. Just some inflammation and muscle spasms but damn did it hurt! So, laid off the gym for a couple of weeks to recup and start over.

Went back to a.m. training as I didn't like taking up my lunch hour to train and had other things to do, etc. Besides, the sun rises earlier, so that makes it easier to get rolling.

[takniteasy]

Tuesday, May 6

warm up on elliptical, 5 mins, used poles, avg speed 6.0 mph

Circuit A: Biceps
DB Concentration Curls
3x12x15#

Standing Bicep curl w/EZ curl bar
3x12x25# (Last 2 reps on last 2 sets were difficult)

21s on Bicep curl machine
3 sets @ 15#

10 mins HIIT on dreadmill: 1 min @ 3.0 mph, no incline; 4 mins @ 3.8 mph, Level 3 incline; 5 mins @ 3.8 mph, Level 5 incline

Circuit B: Back
Standing 1-arm DB row
1x12x20#
2x12x25#

BB bent over row (bar to top of hips, sort of a low row)
1x12x50# (bar only)
2x10x50# (bar only)

HS High row
1x12x50#
2x12x60#

Done. Late for work but felt good getting back into training, even at lighter weights. I will stretch my neck and shoulders this afternoon while lying on the beach.:coolugh:

[CK]

Hellooooooo twinny:hyper:

[Raina]

Ouch! Good for you for being back after getting hurt. Hopefully your ego is back in check now and next time you won't overdo it (easier said than done....if you tell me not to do something I'll do it more).

Rest and relax!

[takniteasy]

Hellooooooo twinny:hyper:

Hey backatcha!:elephant: I will go and catch up on your log in a little bit. Looks like I have a ton of reading to do!


Ouch! Good for you for being back after getting hurt. Hopefully your ego is back in check now and next time you won't overdo it (easier said than done....if you tell me not to do something I'll do it more).

Rest and relax!

Oh yeah, ego very much in check.:bash: I'm hard headed and when I'm told no, you can't, I like to prove "Yes I can!" Of course my body telling me NO is a totally different story and I'm learning that the hard way.

I went to the beach this afternoon and rested and relaxed!

I need to sit down for more than 5 minutes and do follow ups on everyone's logs. I will get there, I promise.;)

[Mrs Croft]

Hey backatcha!:elephant: I will go and catch up on your log in a little bit. Looks like I have a ton of reading to do!



Oh yeah, ego very much in check.:bash: I'm hard headed and when I'm told no, you can't, I like to prove "Yes I can!" Of course my body telling me NO is a totally different story and I'm learning that the hard way.

I went to the beach this afternoon and rested and relaxed!

I need to sit down for more than 5 minutes and do follow ups on everyone's logs. I will get there, I promise.;)



Glad to see you back girl :kiss: I can TOTALLY relate to the shoulder thing...I am finding it VERY hard to not do upper body :frantic: when it starts to feel good it's hard to resist getting back in there but the body quickly tells you if it's ok or not grrrrrr

hope your neck/shoulders bring GOOD news after your little workout :grin:

[takniteasy]

Glad to see you back girl :kiss: I can TOTALLY relate to the shoulder thing...I am finding it VERY hard to not do upper body :frantic: when it starts to feel good it's hard to resist getting back in there but the body quickly tells you if it's ok or not grrrrrr

hope your neck/shoulders bring GOOD news after your little workout :grin:

Hey Crofty! Thanks for stopping by! I did not realize you were also battling the injury demons. I need to catch up on your log. I am so far behind.:(

The neck/shoulders are doing good even after the training this a.m. I relaxed and stretched this afternoon, so the body is happy. So is my mind. Been a little depressed with no training but 1 session is all I needed to brighten up my mood.:D

[T-Cake]

Glad your training is back in action, but more importantly, I'm glad you're okay! CAREFUL, lady!!! :rose: :kiss: Sheez, 80# bags of concrete... you're nuts ;) I like it!

I personally love training in the morning. When my schedule goes awry and I have to train after work, O M G I'm ready to knock out half the folks in my gym b/c they're either in my way or using my stuff. I'm spoiled by a.m. sessions now. :) I think even during the summer, once surgery is over and I'm back at it... I'll still relish those morning sessions over an afternoon one any day :)

[takniteasy]

Wednesday, May 7

warm up 5 mins - Elliptical, avg speed 6 mph

Circuit A: Triceps
Seated OH Triceps Extension - alt. arm
1x10x15#
2x8x15#

Dips - B/W
1x8
2x6

Close grip Bench Press - Smith
1x12xequipment only
2x10xequip + 20#

10 mins HIIT - dreadmill - 1 min @ 3.0 mph, no incline; 4 mins @ 3.8 mph, Level 4 incline; 5 mins @ 4.0 mph, Level 5 incline

Circuit B: Chest (some idiot was using the cables, so I improvised)
1-arm DB flat bench press
3x8x20#
These are harder than I thought they would be. A whole lot of balance involved.

Flat bench - Smith
1x10x equip+20#
1x8x equip+20#
1x10x equip+20#

HS Isolateral Press
2x12x40#
1x10x40#

Done. I was so embarrassed after my last set on HS press because I was in a hurry and ran smack into the end bar. Saw stars for about a minute. Somebody is trying to tell me to "SLOW DOWN!".:bash:

[Tweak]

Done. I was so embarrassed after my last set on HS press because I was in a hurry and ran smack into the end bar. Saw stars for about a minute. Somebody is trying to tell me to "SLOW DOWN!".:bash:





lol

It's okay. We all seem to do something stupid at the gym every few months. At least you didn't jack yourself in the face and take some skin off. ;)

[takniteasy]

Thursday, May 8

Warm up on recumbent bicycle - 5 mins avg 82 rpm

Circuit A: Legz
1 leg squats - Smith
3x10x equip + 10#

Romanian DL
3x10x70#
Note: I really need to increase my weight on these. 70# felt like a feather.

Back squat - Smith
3x10x equip + 20#
Note: I changed this out from front squats as I don't think my shoulders are up to holding the bar out front. My leg position in the Smith rack was similar to front squat though, so the same movement.

10 mins HIIT - dreadmill - 1 min @ 3.5 mph, no incline; 3 mins @ 3.8 mph, Level 5 incline; 4 mins @ 4.0 mph, Level 5 incline; 1 min @ 3.8 mph, Level 5 incline; 1 min @ 3.5 mph, no incline

Circuit B: Legz
DB step ups (2 riser sets under step)
3x8x40#

DB squats
3x10x40#

21s on leg extensions
3 sets: 30# left/right, 50# both

Done. Literally. I sweated buckets and had to walk for a couple of minutes to work out the wobbles. I did this session in 45 minutes. I must have looked like a maniac.:lol:

I'm going fishing this weekend. I hope I'm not too sore.

[takniteasy]

Tuesday, May 13

Heavy Day - I've made quite a few modifications in my training as I have learned that I will not be able to do any moves with bar/weight across my shoulders/back. It just puts too much stress on my spine. Also, heavy shoulders is just as much a stressor, so while I can do OH presses and such, I will not be able to go as heavy as I would like.

Here is what I did this morning:

warm up 5 mins on recumbent bicycle - avg 78 rpm

Lumberjack Squats
1x5x10#
1x5x20#
1x5x30#
1x5x45#
1x5x45#
Note: Weight amount is what was loaded on 1 end of BB

SLDL
1x5x70#
1x5x80#
1x5x90#
1x5x95#
1x4x100# (Form got sloppy on last rep, so I didn't count it)

Flat Bench Press - Smith
1x5x20#
1x5x30#
1x5x40#
1x5x50#
1x4x55#
Note: Weight does not include equipment.

Abdominals
3x10R, 5 pulses, 5 hold w/8# medicine ball

straight leg lifts
3x10R

The LJ squats caused some serious burn in my front delts. What a great way to work legs and shoulders at the same time.

I went fishing this past weekend. I caught a 31 inch red fish (drum for those of you on the east coast). Pic to be posted later. :D Then a shark tournament go fired up, so I had to stop. I don't have the strength for big game fish right now and would be my luck I would hook up to something big and have to let someone else bring it in.:mad:

[Tweak]

Sweet Jesus, you do step ups with 40's??? 20's just about killed me!

Nice job, girly-- pics of the fish! :D

[CK]

YOUR THE WOMAN!!!!

:hyper:


can't wait to see pics of the fish, that is cool!

[Big Sky Guy]

Fish ON!

[takniteasy]

628

629

My fish. I love to catch big fish!

[T-Cake]

628

629

My fish. I love to catch big fish!

TOTALLY LOVE IT! That second photo is wayyyyyy cool: the sunset, the fish and YOU! Neat! :)

[takniteasy]

TOTALLY LOVE IT! That second photo is wayyyyyy cool: the sunset, the fish and YOU! Neat! :)

Thank you! I was wondering who would be first to notice that I actually posted a picture of me along with da fish. :)

[Tweak]

Cool pics, and I hope you took that fish home, rolled it up in rice, and ate it with wasabi and soy sauce. :D

[takniteasy]

Cool pics, and I hope you took that fish home, rolled it up in rice, and ate it with wasabi and soy sauce. :D

I only wish. Not the right kind of fish; I would have gotten very ill. Now had that been a tuna, eh, it would have been "I feel like sashimi tonight"!

Funny you mention sushi though, because that is what is for lunch today! Yum!:yumyum:

[CK]

628

629

My fish. I love to catch big fish!


That fish is HUGE! and you LOOK amazing!!!!

[takniteasy]

Wednesday, May 14

warm up dreadmill - 5 mins @ 3.5 mph

Circuit A: Biceps
DB Concentration Curls
3x12x15#

Standing Bicep curl w/EZ curl bar
3x12x25#

21s on Bicep curl machine
3 sets @ 25#

10 mins HIIT on dreadmill:
1 min @ 3.2 mph, no incline;
2 mins @ 3.8 mph, Level 4 incline;
2 mins @ 3.8 mph, Level 5 incline;
3 mins @ 3.8 mph, Level 7 incline;
2 mins @ 3.5 mph, no incline

Circuit B: Back
Standing 1-arm DB row
1x12x25#
2x10x25#

BB bent over row @ Smith
1x12x30# + equipment
2x10x30# + equipment

HS High row
1x12x50#
2x10x70# (I goofed here. I thought I put 5# on each side & actually put 10#.:dunno:)

I am really feeling this training. In a good way though.

Tweak, yep I do the step ups with 40# DBs. My only cheat there is to use straps to hold the DB as my grip gives out before my legs do. Since I have had to completely forego weights across my shoulders/back, I am increasing the weights in other areas so that I feel like I'm accomplishing something.;)

[takniteasy]

Thursday, May 15

warm up dreadmill - 5 mins @ 3.5 mph

Circuit A: Triceps
Standing 1-arm Overhead Extension
2x12x10#
1x10x10#

Bench dip - BW
2x10x legs out straight
1x8x legs out straight

Machine dips
1x12x50#
1x12x70#
1x12x85#

10 minutes HIIT - dreadmill:
1 min @ 3.5 mph, no incline
1 min @ 3.8 mph, Level 5
7 min @ 3.8 mph, Level 7
1 min @ 3.5 mph, no incline

Circuit B: Shoulders
1-arm Cable Lateral Raises
3x12x10#

Military Press (front) - Smith
3x10x10# + equipment

HS Isolateral Shoulder press
1x12x20#
2x12x15#

I got woken up early today to clean up cat piss. I'm still in a bad mood.:mad:

[T-Cake]

Argh, nooo, no bad moods for cat piss! :lol: You poor thing.

But hey, your workouts are killer! DAMN 40s on the step-ups! OUCH! I have to use my straps too for Farmer's Walks and dumbbell rows because anything over 40# leaves my hand after 20 seconds because my hands are so tiny. It's not cheating, it's necessary I say! :)

[CK]

vinegar and water for cat pee pee

:roses: for pissy mood (get it LOL)... you can smack me LOL

[takniteasy]

Argh, nooo, no bad moods for cat piss! :lol: You poor thing.

But hey, your workouts are killer! DAMN 40s on the step-ups! OUCH! I have to use my straps too for Farmer's Walks and dumbbell rows because anything over 40# leaves my hand after 20 seconds because my hands are so tiny. It's not cheating, it's necessary I say! :)

A necessary cheat, eh? I gotta remember that.;) I didn't go quite that heavy this morning; wasn't feeling all that strong.


vinegar and water for cat pee pee

:roses: for pissy mood (get it LOL)... you can smack me LOL

I saved the smacking for the cat. Yeah, vinegar & water helps with the pee but not my mood yesterday. I felt like vinegar then. :lol:

Today however, I feel great! TGIF!!

Posting training later. Gotta work now.

[takniteasy]

warm up recumbent bicycle - 5 mins - 84 rpm

Circuit A:
Split squats w/DBs
3x10x10# DBs

Squats OH
1x6x50# This did not work out too good, so I grabbed the EZ curl bar which is I guess 25#
2x10x25#

Leg Press
3x10x90#

10 mins HIIT - Dreadmill:
1 min @ 3.5 mph, no incline
1 min @ 3.8 mph, Level 5 incline
1 min @ 3.8 mph, Level 6 incline
1 min @ 3.8 mph, Level 7 incline
2 min @ 3.8 mph, Level 8 incline
1 min @ 3.8 mph, Level 6 incline
1 min @ 3.8 mph, Level 4 incline
1 min @ 3.5 mph, Level 2 incline
1 min @ 3.2 mph, no incline

Circuit B: @ leg extension
DB Step ups
3x10x25# I didn't feel quite as strong today as I did the last time I did these. I have been eating super clean and dropped some H2O, so not as much energy.

DB Squats
3x10x25#

21s on extension (7L, 7R, 7Both)
1x30# each leg, 70# both My legs were pretty much exhausted at this point, so I dropped to 65#
1x30# each leg, 65# both
1x30# each leg, 65# both

[CK]

warm up recumbent bicycle - 5 mins - 84 rpm

Circuit A:
Split squats w/DBs
3x10x10# DBs

Squats OH
1x6x50# This did not work out too good, so I grabbed the EZ curl bar which is I guess 25#
2x10x25#

Leg Press
3x10x90#

10 mins HIIT - Dreadmill:
1 min @ 3.5 mph, no incline
1 min @ 3.8 mph, Level 5 incline
1 min @ 3.8 mph, Level 6 incline
1 min @ 3.8 mph, Level 7 incline
2 min @ 3.8 mph, Level 8 incline
1 min @ 3.8 mph, Level 6 incline
1 min @ 3.8 mph, Level 4 incline
1 min @ 3.5 mph, Level 2 incline
1 min @ 3.2 mph, no incline

Circuit B: @ leg extension
DB Step ups
3x10x25# I didn't feel quite as strong today as I did the last time I did these. I have been eating super clean and dropped some H2O, so not as much energy.

DB Squats
3x10x25#

21s on extension (7L, 7R, 7Both)
1x30# each leg, 70# both My legs were pretty much exhausted at this point, so I dropped to 65#
1x30# each leg, 65# both
1x30# each leg, 65# both



I get tired using no weights with step ups,!!!

[takniteasy]

Tuesday, May 20

warm up dreadmill - 5 mins @ 3.5 mph

Circuit A: Biceps
DB Concentration Curls
1x12x15#
2x10x15#

Standing Bicep curl w/EZ curl bar
1x12x25#
2x8x30#

21s on Bicep curl machine
2 sets @ 20#
1 set @ 15#

10 mins HIIT on dreadmill:
1 min @ 3.5 mph, no incline;
2 mins @ 3.8 mph, Level 4 incline;
2 mins @ 3.8 mph, Level 6 incline;
3 mins @ 4.0 mph, Level 6 incline;
1 min @ 4.0 mph, no incline
1 min @ 3.5 mph, no incline

Circuit B: Back
Standing 1-arm DB row
2x12x25#
1x10x25#

Lat pull down
2x12x55#
1x10x55#

HS seated Iso row
2x8x90#
1x6x90#

[takniteasy]

Wednesday, May 21

warm up dreadmill - 5 mins @ 3.8 mph

Circuit A: Triceps
Standing 1-arm Overhead Extension
1x12x15#
1x10x15#
1x12x10#

Braincrushers w/EZ curl bar
3x10x30#

Close grip bench press - Smith
2x12x20# + equipment
1x10x20# + equipment

10 minutes HIIT - dreadmill:
1 min @ 3.5 mph, no incline
2 mins @ 4.0 mph, Level 5
2 mins @ 4.0 mph, Level 7
2 mins @ 4.0 mph, Level 8
1 min @ 4.0 mph, Level 5
1 min @ 3.5 mph, Level 3
1 min @ 3.5 mph, no incline

Circuit B: Chest
1-arm Cable x-over
3x12x10#

Regular cable x-over (both arms) weight is for each side
2x12x10#
1x10x10#

HS Isolateral Wide press - weight is for each side
1x12x25#
2x10x30#

Since changing gyms, I no longer have access to someone to test BF%. So, I'm going by weight, appearance and how my clothes fit. That said, I weigh heavier by 2 lbs. (116) and now wear a 0 in pants/slacks/skirts.

I am not on a comp diet and I do take the following:

T-rex - 1 in a.m. before training, 1 @ lunch
Sesapure - 3 a day
Glucorell - 3 a day depending on carb intake
15 mg DHEA - dr. prescribed
Slow release iron
2000mg Vit C
Occasional Cardio Breeze

:elephant: This pretty much sums up how I feel today.

[CK]

Wednesday, May 21

warm up dreadmill - 5 mins @ 3.8 mph

Circuit A: Triceps
Standing 1-arm Overhead Extension
1x12x15#
1x10x15#
1x12x10#

Braincrushers w/EZ curl bar
3x10x30#

Close grip bench press - Smith
2x12x20# + equipment
1x10x20# + equipment

10 minutes HIIT - dreadmill:
1 min @ 3.5 mph, no incline
2 mins @ 4.0 mph, Level 5
2 mins @ 4.0 mph, Level 7
2 mins @ 4.0 mph, Level 8
1 min @ 4.0 mph, Level 5
1 min @ 3.5 mph, Level 3
1 min @ 3.5 mph, no incline

Circuit B: Chest
1-arm Cable x-over
3x12x10#

Regular cable x-over (both arms) weight is for each side
2x12x10#
1x10x10#

HS Isolateral Wide press - weight is for each side
1x12x25#
2x10x30#

Since changing gyms, I no longer have access to someone to test BF%. So, I'm going by weight, appearance and how my clothes fit. That said, I weigh heavier by 2 lbs. (116) and now wear a 0 in pants/slacks/skirts.

I am not on a comp diet and I do take the following:

T-rex - 1 in a.m. before training, 1 @ lunch
Sesapure - 3 a day
Glucorell - 3 a day depending on carb intake
15 mg DHEA - dr. prescribed
Slow release iron
2000mg Vit C
Occasional Cardio Breeze

:elephant: This pretty much sums up how I feel today.





Your one of THOSE people!!! LOL I always go into clothes stores and when looking say to BigD "Who in the world is a size 0!!!!" LOL

Congrats!!!!!

[takniteasy]

Thanks for not slapping me:ahh:

Seems tooting my own horn is not nice. At least that is what I was told this afternoon. :(

[CK]

Thanks for not slapping me:ahh:

Seems tooting my own horn is not nice. At least that is what I was told this afternoon. :(


I say toot away, friggin be proud and say it loud, I know that is clesha,

but I would rather know a person who works hard and is confident than one that bitches all the time and does nothing.

Nothing worse than someone bringing down a person's accomplishments, especially when they work hard for them, that person is just jealous and lacks confidence in their own abilities or just too friggin lazy to do anything about their own down falls and has to put down other people to make themselves look better.

I am not sure what happened but tell whoever to kiss your booty.

LOL sorry, rant over!

:roses:

[Raina]

My lord Lil Lady, you wanted me to tackle your hell circuits for my second round? lol That's something to work up to.

Tooting your own horn is the perk to getting to do this- and anyone who can't appreciate your pride in yourself and admire your hard work and determination can aspire to kiss your ass.

[Hidngod]

I say toot away, friggin be proud and say it loud, I know that is clesha,

but I would rather know a person who works hard and is confident than one that bitches all the time and does nothing.

Nothing worse than someone bringing down a person's accomplishments, especially when they work hard for them, that person is just jealous and lacks confidence in their own abilities or just too friggin lazy to do anything about their own down falls and has to put down other people to make themselves look better.

I am not sure what happened but tell whoever to kiss your booty.

LOL sorry, rant over!

:roses:

Tell us how you really feel. :lol:


She's right TIE. You work damn hard for your condition & progress. You have every right to be proud of that. I'd be willing to bet, whomever was chastising you, if they are an adult, is subconsciously jealous of your success.
I've been on that side of the fence, so I know.

[takniteasy]

Forgot my log book this morning so I'm posting this session from a memory bank I forgot I had.

Thursday, May 22

warm up recumbent bicycle - 5 mins - avg 90 rpm

Circuit A:
Split squats w/DBs
3x10x10# DBs

Sissy Squats in power rack
3x10x20#

SLDL
3x10x70#

10 mins HIIT - Dreadmill:
1 min @ 3.5 mph, no incline
5 mins @ 4.0 mph, Level 6 incline
2 mins @ 4.0 mph, Level 8 incline
1 min @ 3.8 mph, Level 4 incline
1 min @ 3.5 mph, no incline

Circuit B: @ leg extension
DB Step ups
2x10x25#
1x12x25# (I wonder where my energy to do 40# DBs went to?)

DB Squats
3x10x25#

21s on extension (7L, 7R, 7Both)
3x40# each leg, 40# both

[takniteasy]

I say toot away, friggin be proud and say it loud, I know that is clesha,

but I would rather know a person who works hard and is confident than one that bitches all the time and does nothing.

Nothing worse than someone bringing down a person's accomplishments, especially when they work hard for them, that person is just jealous and lacks confidence in their own abilities or just too friggin lazy to do anything about their own down falls and has to put down other people to make themselves look better.

I am not sure what happened but tell whoever to kiss your booty.

LOL sorry, rant over!

:roses:

:ily: Twinny!


My lord Lil Lady, you wanted me to tackle your hell circuits for my second round? lol That's something to work up to.
C'mon now. They are not so bad. But then again, I'm sadistic when it comes to training.:redevil:
Tooting your own horn is the perk to getting to do this- and anyone who can't appreciate your pride in yourself and admire your hard work and determination can aspire to kiss your ass.

Thank you for your kind words! I truly appreciate you!:rose:


Tell us how you really feel. :lol:


She's right TIE. You work damn hard for your condition & progress. You have every right to be proud of that. I'd be willing to bet, whomever was chastising you, if they are an adult, is subconsciously jealous of your success.
I've been on that side of the fence, so I know.

Thank you! :heart:

You guys have no idea how much I appreciate the support and encouragement. There are few people in my life right now that can appreciate or acknowledge the level of training I am doing to regain my previous fitness level. My guy is very supportive but then he reaps the benefits too.:naughty:

[T-Cake]

My lord Lil Lady, you wanted me to tackle your hell circuits for my second round? lol That's something to work up to.
Seriously, that is so true! TIE's circuit style right now is fuggin' HARD!

In fact, it's so difficult that I only did that type of circuit training for 5 weeks, not the usual 6-8, and then stopped. :lol: TOUGH TOUGH TOUCH!

TIE, you are astonishing. You deserve nothing but accolades and support for all you're acheiving and the change in your ATTITUDE and well being is phenomenal. So stinkin' proud of you and your progress, so you strut your stuff all you like in those zeros!!!

You said you're eating "super clean". Example? I'm always so tempted; I flux between wanting to clean up my diet more and then saying, "Screw this; too much work" because I'd have to cook 2 meals instead of 1 every time the fam sits down. Arghhh!

[takniteasy]

You said you're eating "super clean". Example? I'm always so tempted; I flux between wanting to clean up my diet more and then saying, "Screw this; too much work" because I'd have to cook 2 meals instead of 1 every time the fam sits down. Arghhh!

I'm sorry! I just noticed this and I'm at work and I really want to post more about it to answer your question but no time right now. I will do this as soon as I go to lunch.

[Tweak]

Your circuit style is amazing-- T Cake is right. When I visited her last week, she told me about how hard your circuits are and like she just said, she only did 5 weeks worth.

Keep it up, woman. You're a machine! :poser:

[Raina]

It's fun to see someone elses circuits and know how much harder they are- I can't wait to be where you're at someday!

[takniteasy]

Your circuit style is amazing-- T Cake is right. When I visited her last week, she told me about how hard your circuits are and like she just said, she only did 5 weeks worth.

Keep it up, woman. You're a machine! :poser:

Thank you! Look who's talking. Your training is pretty damn impressive!:)


It's fun to see someone elses circuits and know how much harder they are- I can't wait to be where you're at someday!

I think you will be there very soon. You have the drive, determination and commitment to get it done. :hi5:

I will have to go back and see how long I've been doing this particular circuit, not counting down time. I'm feeling the need for a change; perhaps I'll just change the exercises. I am really enjoying gaining strength and some upper body muscle.

[takniteasy]

You said you're eating "super clean". Example? I'm always so tempted; I flux between wanting to clean up my diet more and then saying, "Screw this; too much work" because I'd have to cook 2 meals instead of 1 every time the fam sits down. Arghhh!

I have time now to clarify. When I eat "super clean", for me that means no dairy, no breads of any sort, no pasta, no sweets. I will eat mainly whole foods, such as veggies, some brown rice (for complex carbs), lots of chicken, lean beef, fish, almonds, ANPB and have protein shakes. I only do this for a short time to drop subQ-H2O and flush out toxins from alcohol and junk food. (Or when I want to look smashing for a particular event.:naughty:)

As for my regular eating habits, I eat basically the same things but will have pasta, breads and dairy occasionally. Sweets are a daily occurrence for me. Just a few peanut m&m's or couple of pieces of dark chocolate. I've become predictable when it comes to eating, so I'm told.

I don't have the same dilemma that you do in having to cook for 2 more people. Just me and my guy. Since I do all of the cooking, I cook pretty healthy for us 2 but can afford to make accommodations for my diet. When I was married and my son lived at home and I was competing, dinner time was DIFFICULT. I would have to prepare 2 meals and it was a hassle. I would take my portions out before further prep tainted my meal. Or for a time, I cooked all of my meals at 1 time (Sundays) and warmed them up when family sat down to their meal. Sure I said "Screw it" more than once but I had a goal in mind. You just do what has to be done to reach that particular goal.

[takniteasy]

Wednesday, May 28

warm up dreadmill - 5 mins @ 3.5 mph

Circuit A: Biceps

DB Concentration Curls
3x12x15#

Standing Bicep curl w/EZ curl bar
1x12x25#
2x8x30#

21s on Bicep curl machine
3 sets @ 20#

10 mins HIIT on dreadmill:
1 min @ 3.5 mph, no incline;
2 mins @ 3.8 mph, Level 4 incline;
2 mins @ 3.8 mph, Level 6 incline;
3 mins @ 4.0 mph, Level 6 incline;
1 min @ 4.0 mph, no incline
1 min @ 3.5 mph, no incline

Circuit B: Back

Standing 1-arm DB row
2x12x25#
1x10x25#

Lat pull down
2x12x55#
1x10x65#

HS seated Iso row
2x8x90#
1x6x90#

[takniteasy]

Thursday, May 29

warm up dreadmill 5 mins @ 3.5 mph

Circuit A: Triceps

OH DB Extension
1x12x15#
1x10x15#
1x8x15#

Braincrushers w/EZ curl bar
2x10x35#
1x8x35#

Close grip BP - Smith
3x12x35#

10 mins HIIT: Dreadmill
1 min @ 3.5 mph, no incline
1 min @ 3.8 mph, Level 4
1 min @ 4.0 mph, Level 5
1 min @ 4.0 mph, Level 6
1 min @ 4.0 mph, Level 7
1 min @ 4.0 mph, Level 8
1 min @ 4.0 mph, Level 5
1 min @ 3.8 mph, Level 3
1 min @ 3.8 mph, no incline
1 min @ 3.5 mph, no incline

Circuit B: Shoulders
1-arm cable lateral raises
3x12x10#

MP @ Smith machine
3x12x10# + equipment

Wide grip upright row - cable
1x12x20#
1x12x30#
1x12x40#

I'm still discouraged with how little strength I have in my shoulders. I want so badly to go heavier but am afraid of hurting again. I know that heavier will help build them back up and give them a nice shape (that I used to have) but fear is holding me back.:(

Any suggestions for developing without going heavy?:confused:

[Mrs Croft]

Thursday, May 29

warm up dreadmill 5 mins @ 3.5 mph

Circuit A: Triceps

OH DB Extension
1x12x15#
1x10x15#
1x8x15#

Braincrushers w/EZ curl bar
2x10x35#
1x8x35#

Close grip BP - Smith
3x12x35#

10 mins HIIT: Dreadmill
1 min @ 3.5 mph, no incline
1 min @ 3.8 mph, Level 4
1 min @ 4.0 mph, Level 5
1 min @ 4.0 mph, Level 6
1 min @ 4.0 mph, Level 7
1 min @ 4.0 mph, Level 8
1 min @ 4.0 mph, Level 5
1 min @ 3.8 mph, Level 3
1 min @ 3.8 mph, no incline
1 min @ 3.5 mph, no incline

Circuit B: Shoulders
1-arm cable lateral raises
3x12x10#

MP @ Smith machine
3x12x10# + equipment

Wide grip upright row - cable
1x12x20#
1x12x30#
1x12x40#

I'm still discouraged with how little strength I have in my shoulders. I want so badly to go heavier but am afraid of hurting again. I know that heavier will help build them back up and give them a nice shape (that I used to have) but fear is holding me back.:(

Any suggestions for developing without going heavy?:confused:



nice workout girl :grin: what I am doing with upper body..since my back is just coming good and am also scared to go my full weights :ohnoes: is just doing different things each week. Even with legs this week, I didn't go at all heavy but because I did different things..still gave the muscles a shock and am sore as :ahh: just get a list of shoulder exercises and rotate them over a few weeks so your not doing the same thing two sessions in a row :dunno: worth a try.

[takniteasy]

Friday, May 30

warm up recumbent bicycle - 5 mins - avg 85 rpm - Level 3

I only did 1 circuit this morning because A) I got caught up with the news during 1st HIIT session and, B) there was a group of 3 old farts who took over every station I needed. More on them later.

Legz

1-legged squats - Smith
3x10x20# + equipment

regular squats in Smith rack
3x10x20# + equipment

leg press
3x10x90#

Calf press in leg press
3x12x90#

20 mins HIIT: dreadmill

1 min @ 3.5 mph, no incline
2 min @ 3.8 mph, Level 4
2 min @ 3.8 mph, Level 5
2 min @ 3.8 mph, Level 6
2 min @ 3.8 mph, Level 7
2 min @ 3.8 mph, Level 8
2 min @ 3.8 mph, Level 9:pr2:
2 min @ 3.8 mph, Level 10:pr3:
1 min @ 3.8 mph, Level 8
1 min @ 3.8 mph, Level 6
1 min @ 3.8 mph, Level 4
1 min @ 3.8 mph, no incline
1 min @ 3.5 mph, no incline

I finally went above Level 8 incline on the treadmill. Yay for me!

The old fart group has started coming in the mornings when I do. Would not be too bad if they had some gym etiquette. While doing my circuit for shoulders yesterday, I had my hot pink towel draped across the iso-lateral shoulder press so people would know I was using it. I even asked the old farts if they were going to be using it (they weren't). So, I'm doing my MP and one of them comes to ask if I am using it. "Yes, I am doing a circuit and have 3 more sets." Do you know that a-hole totally ignored what I said?! He and his cronies proceeded to gang bang the machine, so I had to change to upright rows. Okay, I can deal with that but I'm on my last set in my circuit and they tried to take the bar off the cable I was using! WTF?! I became rather rude at that point and loudly told the dude "If you don't mind, I am using that. So put it back." Needless to say, the look returned to me was not very nice. Today, I did legs and there were only 2 stations I took over. Unfortunately, it was right before they came in. Yes, they started to mess with the leg press and yes, I had to set them straight again. I saw during my HIIT that they were all over the place (and nasty sweaty), so I blew off the 2nd circuit. I guess I should go earlier to keep from having my groove messed up.

[takniteasy]

nice workout girl :grin: what I am doing with upper body..since my back is just coming good and am also scared to go my full weights :ohnoes: is just doing different things each week. Even with legs this week, I didn't go at all heavy but because I did different things..still gave the muscles a shock and am sore as :ahh: just get a list of shoulder exercises and rotate them over a few weeks so your not doing the same thing two sessions in a row :dunno: worth a try.

That's a great idea! I will give it a try since I am changing up my training starting next week. :)

[T-Cake]

Thursday, May 29

I'm still discouraged with how little strength I have in my shoulders. I want so badly to go heavier but am afraid of hurting again. I know that heavier will help build them back up and give them a nice shape (that I used to have) but fear is holding me back.:(

Any suggestions for developing without going heavy?:confused:

* Use the same weights but do more reps
OR
* Increase in small increments, like 2.5# at a time
OR
* Drop set. Do round a and b as normal... but on round c, drop set it all to failure until there's little weight left on the machine. For example, on iso-lateral shoulder press, I just keep takin' plates off and go and go and go until I can't go no mo'! :lol:


Friday, May 30

The old fart group has started coming in the mornings when I do. Would not be too bad if they had some gym etiquette. While doing my circuit for shoulders yesterday, I had my hot pink towel draped across the iso-lateral shoulder press so people would know I was using it. I even asked the old farts if they were going to be using it (they weren't). So, I'm doing my MP and one of them comes to ask if I am using it. "Yes, I am doing a circuit and have 3 more sets." Do you know that a-hole totally ignored what I said?! He and his cronies proceeded to gang bang the machine, so I had to change to upright rows. Okay, I can deal with that but I'm on my last set in my circuit and they tried to take the bar off the cable I was using! WTF?! I became rather rude at that point and loudly told the dude "If you don't mind, I am using that. So put it back." Needless to say, the look returned to me was not very nice. Today, I did legs and there were only 2 stations I took over. Unfortunately, it was right before they came in. Yes, they started to mess with the leg press and yes, I had to set them straight again. I saw during my HIIT that they were all over the place (and nasty sweaty), so I blew off the 2nd circuit. I guess I should go earlier to keep from having my groove messed up.


Congrats on the dreadmill progress! :cheer:

And seriously, that's annoying as hell with those folks you have to deal with. I get mad too but ya' can't blame 'em if they don't know what you're doing. But these guys DID know -- and that's just blatantly disrespectful... but they could just be that stupid. :hater::thefinger: :lol:

Move up the time; hopefully that helps ya' out a bit.

[CK]

Friday, May 30

warm up recumbent bicycle - 5 mins - avg 85 rpm - Level 3

I only did 1 circuit this morning because A) I got caught up with the news during 1st HIIT session and, B) there was a group of 3 old farts who took over every station I needed. More on them later.

Legz

1-legged squats - Smith
3x10x20# + equipment

regular squats in Smith rack
3x10x20# + equipment

leg press
3x10x90#

Calf press in leg press
3x12x90#

20 mins HIIT: dreadmill

1 min @ 3.5 mph, no incline
2 min @ 3.8 mph, Level 4
2 min @ 3.8 mph, Level 5
2 min @ 3.8 mph, Level 6
2 min @ 3.8 mph, Level 7
2 min @ 3.8 mph, Level 8
2 min @ 3.8 mph, Level 9:pr2:
2 min @ 3.8 mph, Level 10:pr3:
1 min @ 3.8 mph, Level 8
1 min @ 3.8 mph, Level 6
1 min @ 3.8 mph, Level 4
1 min @ 3.8 mph, no incline
1 min @ 3.5 mph, no incline

I finally went above Level 8 incline on the treadmill. Yay for me!

The old fart group has started coming in the mornings when I do. Would not be too bad if they had some gym etiquette. While doing my circuit for shoulders yesterday, I had my hot pink towel draped across the iso-lateral shoulder press so people would know I was using it. I even asked the old farts if they were going to be using it (they weren't). So, I'm doing my MP and one of them comes to ask if I am using it. "Yes, I am doing a circuit and have 3 more sets." Do you know that a-hole totally ignored what I said?! He and his cronies proceeded to gang bang the machine, so I had to change to upright rows. Okay, I can deal with that but I'm on my last set in my circuit and they tried to take the bar off the cable I was using! WTF?! I became rather rude at that point and loudly told the dude "If you don't mind, I am using that. So put it back." Needless to say, the look returned to me was not very nice. Today, I did legs and there were only 2 stations I took over. Unfortunately, it was right before they came in. Yes, they started to mess with the leg press and yes, I had to set them straight again. I saw during my HIIT that they were all over the place (and nasty sweaty), so I blew off the 2nd circuit. I guess I should go earlier to keep from having my groove messed up.



Great job on the PR's!!! and ewwwww about the nasty sweaty, yuk!

[takniteasy]

I have decided to take on Raina's current circuit with modifications starting tomorrow morning. I have been doing the killer (and I do mean killer) sessions for ~6 weeks and am my body needs a change. I am so dang tired all the time and unmotivated. Although, there could be any number of reasons for the way I'm feeling. I will see if the change in training will help my baditude.

[takniteasy]

Tuesday, June 3

warm up 5 mins on elliptical

Circuit A: @ cable station
straight bar tricep push downs
1x10x40#
2x10x50#

1-leg squats w/DBs
3x12x10#DBs

wide grip upright rows - cable
3x10x40#

10 mins HIIT - Dreadmill
1 min @ 3.0 mph
4 mins @ 3.8 mph, Level 5 incline
4 mins @ 4.0 mph, Level 5 incline
1 min @ 3.5 mph

Circuit B: @ flat bench
1-arm concentration curls
2x10x15#
1x10x15# (last 2 reps assisted)

bentover BB rows
1x10x70#
2x8x70#

rear lateral DB raises
3x10x10#

7 mins on dreadmill:
1 min @ 3.5 mph
5 mins @ 4.0 mph, Level 5 incline
1 min @ 3.0 mph

[Big Sky Guy]

So how old is the "old" crew TIE???

As I am starting to get a little dash of white here and there I wonder sometimes if it is "me" :lol:

[takniteasy]

So how old is the "old" crew TIE???

As I am starting to get a little dash of white here and there I wonder sometimes if it is "me" :lol:

These farts are older than dirt.:roflmao:

Trust me, if any of them looked like you, I would not complain. (As much.)

I myself find a little dash of white/silver here and there quite attractive. :)

[takniteasy]

Wednesday, June 04

warm up 5 mins - Elliptical

Circuit A: @ cable station & bench
Flat bench Flyes
3x12x15#

1-arm cable row (mid height)
3x10x35#

OH tricep extensions w/rope attachment
1x8x15#
2x10x15# (I started to do these with 30# that I was used to but be damn if I could not budge the weight! I thought WTH?! and kicked my ego to the curb.)

I tried to do my HIIT session on a Summit Trainer. Holy cow! I only got 5 mins in @ about 2 miles per hour. So I climbed down (literally) and got on a bike for 5 mins @ 85-90 rpms.

Circuit B: @ lat pull down station
Lat pull downs
1x12x60#
1x10x65#
1x12x65#

Squat (w/8# medicine ball) with Front kick
1x12
2x16

Planks
1x30 secs
2x45 secs, 15 secs R leg up, 15 secs L leg up, 15 secs regular

I was finished before the Old Farts made it in. :woot:

I will feel the Summit Trainer on my butt tomorrow for sure.

[Hidngod]

:rose: Just checkin in.:tongue3:

[CK]

what is a summit trainer?

[takniteasy]

what is a summit trainer?

Sort of like an ARC trainer. Let me see if I can find a picture. BRB.

[takniteasy]

Okay, here is a picture of the LF Summit Trainer:

817

[Raina]

I myself find a little dash of white/silver here and there quite attractive. :)

I read that as a good thing since I have grey peppered into all my hair (thank the Lord for hair dye).

Nice workout- the one I'm doing today is simliar. It's like my circuits are the befores and yours are the afters!

You're always such a dollface to me. Thank you. :rose:

[Tweak]

Do you like the Summit Trainer? I feel like the movement is awkward, but I haven't used one in awhile. Probably not for almost a year.

But it sure is fun to crank up that incline for your legs. ;)

That last circuit looked UBER fun. I love doing planks!!!

[takniteasy]

Do you like the Summit Trainer? I feel like the movement is awkward, but I haven't used one in awhile. Probably not for almost a year.

But it sure is fun to crank up that incline for your legs. ;)

That last circuit looked UBER fun. I love doing planks!!!

That was actually my first time ever on a Summit Trainer. Took me about 30 seconds to get used to the movement but I did like it. It definitely kicks my butt! I don't think you can increase the incline but the resistance can be increased. I won't do that for a very long time considering that I could only get the speed to 1.8 mph. I was creeping along!:lol:

The current circuits are Raina's with modifications. I needed a change and hopefully she does not mind me doing the same training.

[takniteasy]

Thursday, June 5

warm up - 5 mins - elliptical

Circuit A: @ Squat Rack
SLDL
1x12x70#
2x10x80# :pr5: Up 10#

Bar chins - bar placed 4 pins above floor
1x10x feet flat on floor
2x8x feet flat on floor (grip gave out on the last 2 sets - I need to use straps)

Standing Arnold Press
1x12x15# DBs
2x10x15# DBs

HIIT - Dreadmill:
1 min @ 3.0 mph, no incline
8 mins @ 3.8 mph, Level 5
1 min @ 3.0, no incline

Circuit B: @ Leg Extension/Hammie Curl
Leg extensions
1x12x55#
1x12x65#
1x12x70#

DB front raises (delts)
3x12x10#

seated hammie curls
1x12x45#
1x12x50#
1x12x55#

And done. I am already feeling the Summit trainer and hammie curls on my hams. Warm bath and stretching will be done tonite.

[Tweak]

Very VERY nice numbers. Feeling stronger?? Lookin' good, girl. Post pics soon! :D

[takniteasy]

Very VERY nice numbers. Feeling stronger?? Lookin' good, girl. Post pics soon! :D

Thank you! You're a doll!:heart:

I am feeling stronger, at least lower body. Still try not to push things for upper body. I am NOT going back on the injured list.

Pics, eh? Once I drop some H2O from a w/end of excessive alcohol & junk food. I might however have a pic or two from Memorial Day. Lemme see what I feel comfy posting.

[takniteasy]

I just realized I need to post training in my log.:ahh: I am so far behind.

[Hidngod]

'grats on the PR.
:waiting on pics:

[CK]

'grats on the PR.
:waiting on pics:



+1 :tongue3:

:dj:

[Tweak]

LOL

You know what, I don't always remember to post my workouts OR my food. Half of my hour is like "Oh, hi guys! Let's have girl talk!!!!" and then I'm like "wait.... fack.... I worked out and nobody knows."

It happens, don't stress out about it. If you're doing the work, it'll show. ;)

But seriously..... PICS :D

[Raina]

Congrats on the PR!

[takniteasy]

Okay, one pic is all I am doing for now. Understand that this was taken on the last day of a 3 day weekend and I show a lot of bloat from excessive alcohol consumption.

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