VBallcoach's Training Log

vballcoach · 02-25-2008, 04:56 PM

Target Date October 18, 2008 (My wedding)

I'm using this for the motivation to finally make sure I make the changes I've been trying to do for the last couple of years. After seeing Tweak's and T-Cake's amazing transformations I'm hoping that I can follow their leads.

Today marks the beginning. I know eating is as if not more important than the workout, but I'm starting with this and going to work at the food to hopefully make the transition smoother.

At the gym today

5 min eliptical at 6.5 to warm up

Circuit A 3x through no break
20 reps leg extensions @ 30lbs
12 reps Standing DB military presses 20lbs
10 reps 1 arm DB row 10lbs

Then treadmill for 10 min
1 min at 7.5 or 8
2 min at 4.2
alternatating

Circuit B 3x through no break
12 reps high cable straight bar pressdown 60lbs
12 reps low cable straight bar bicep curl 45lbs
20 reps overhead squat w/ 8lb medicine ball(other balls were being used)

Then treadmill for additional 15 min of cardio

4.0 at 6.5 incline for 15 min

Definately working a sweat. I'm excited for the changes to come

CK · 02-25-2008, 04:58 PM

I look forward to reading your log, thats a whole lot of leg reps!! I used to do that.

Congrats on your wedding date!

Dragon Wolf · 02-25-2008, 05:06 PM

Another new log! Great!!! I will look forward to reading each day!

Mrs Croft · 02-25-2008, 06:52 PM

oh goodie..another new log

now all we need are the pics

Tweak · 02-25-2008, 07:04 PM

YAY, here you are!!!!!

GREAT first workout!!!!!

You're going to be miserably sore for a week, btw, but it's normal. Seriously, sore like you've never been. lol

BUT, it'll be great. And you'll never be THAT sore again. I promise. You're hawt now but you'll be smokin' for your wedding, lil girl.

And yes, we need to get you going on that food!

If you ever have questions or want me to come with you to teach anything, gimme a call. It's not like you and your man live terribly far from me.

GOOD JOB RACH!

vballcoach · 02-25-2008, 07:20 PM

Quote:

Originally Posted by Tweak

YAY, here you are!!!!!

GREAT first workout!!!!!

You're going to be miserably sore for a week, btw, but it's normal. Seriously, sore like you've never been. lol

BUT, it'll be great. And you'll never be THAT sore again. I promise. You're hawt now but you'll be smokin' for your wedding, lil girl.

And yes, we need to get you going on that food!

If you ever have questions or want me to come with you to teach anything, gimme a call. It's not like you and your man live terribly far from me.

GOOD JOB RACH!

Well I've been doing stuff prior to this so I'm hoping I won't be super sore. Sore can be good though cuz it means those muscles of mine are working hard

I probably will take you up on that offer sometime, if not to get some directions, but just to have someone be there to push me even harder.
PS next time you go hot tubbin you should invite people

Keep kicking A$$ girly, u rock

Tweak · 02-25-2008, 07:24 PM

You've got my number. You know I have no life! call me!

I work out at night too, usually around about 6:30 or 7. If that's when you go, or if you wanna go with me on a weekend, you should lemme know.

T Cake is gonna burn you up with these circuits! I'm excited for you!

*Bunny* · 02-26-2008, 01:24 AM

welcome to the wonderful world of logging.

The ladies love progress pics, just a heads up...

Tweak · 02-26-2008, 05:55 AM

Quote:

Originally Posted by *Bunny*

welcome to the wonderful world of logging.

The ladies love progress pics, just a heads up...

I know this girl, and she is going to be very, very shy about progress pics!

Unlike me who is like, "HEY GUYS, I think that I see a difference but I don't really know, so here's a picture! I think??"

WonderWoman · 02-26-2008, 06:51 AM

Do I hear WEDDING Bells, congrats.

Can't wait to see your progress

I think I am gonna joing the volleyball team at work this year, lol. Everytime I see your username I think volley!

vballcoach · 02-26-2008, 07:59 AM

Quote:

Originally Posted by WonderWoman

Do I hear WEDDING Bells, congrats.

Can't wait to see your progress

I think I am gonna joing the volleyball team at work this year, lol. Everytime I see your username I think volley!

Thanks

You definately should join the team. What a fun way to stay active!

*Bunny* · 02-26-2008, 08:09 AM

Quote:

Originally Posted by Tweak

I know this girl, and she is going to be very, very shy about progress pics!

Unlike me who is like, "HEY GUYS, I think that I see a difference but I don't really know, so here's a picture! I think??"

Crofty hasnt made it yet eh?

I was too back in 05.

Mrs Croft · 02-26-2008, 01:51 PM

oh don't you worry bunz..I am here and waiting on those pics

so I would advise giving in easy to the pics request..don't make me be nasty

takniteasy · 02-26-2008, 05:58 PM

Welcome to the world of Sgt. Caker's Circuits!

You will definitely love the program she helps you with. And if you are anything like Tweak or me, you will see definite improvements within the 1st couple of weeks.

I look forward to following along!

vballcoach · 02-26-2008, 08:29 PM

Tuesday's Work out Cardio Day

45 minutes on an eliptical machine; all the treadmills were busy

This machine was different than the ones I usually use, it allowed me to adjust distance and my stride.

3 min at level 6 long strides(like a sprint)
3 min at level 9 short strides(like climbing stairs)

I kept repeating this for the 45 minutes. 523 calories burned

Tweak · 02-27-2008, 07:27 AM

Nice workout, chicky.

02-25-2008, 04:56 PM	#1 (permalink)
vballcoach Gold Member Join Date: Feb 2008 Location: Minnesota Posts: 429 Rep Power: 25088	VBallcoach's Training Log Target Date October 18, 2008 (My wedding) I'm using this for the motivation to finally make sure I make the changes I've been trying to do for the last couple of years. After seeing Tweak's and T-Cake's amazing transformations I'm hoping that I can follow their leads. Today marks the beginning. I know eating is as if not more important than the workout, but I'm starting with this and going to work at the food to hopefully make the transition smoother. At the gym today 5 min eliptical at 6.5 to warm up Circuit A 3x through no break 20 reps leg extensions @ 30lbs 12 reps Standing DB military presses 20lbs 10 reps 1 arm DB row 10lbs Then treadmill for 10 min 1 min at 7.5 or 8 2 min at 4.2 alternatating Circuit B 3x through no break 12 reps high cable straight bar pressdown 60lbs 12 reps low cable straight bar bicep curl 45lbs 20 reps overhead squat w/ 8lb medicine ball(other balls were being used) Then treadmill for additional 15 min of cardio 4.0 at 6.5 incline for 15 min Definately working a sweat. I'm excited for the changes to come

02-25-2008, 05:06 PM	#3 (permalink)
Dragon Wolf Gold Member Join Date: Feb 2007 Location: Pennsylvania Posts: 1,698 Rep Power: 3950	Another new log! Great!!! I will look forward to reading each day! __________________ MY LOG

02-25-2008, 06:52 PM	#4 (permalink)
Mrs Croft Gold Member Join Date: Feb 2007 Location: Australia Posts: 4,137 Rep Power: 165183	oh goodie..another new log now all we need are the pics __________________ Woman on a mission

02-25-2008, 07:04 PM	#5 (permalink)
Tweak Sweater challenged Join Date: Feb 2007 Location: Banana phone Posts: 4,169 Rep Power: 429289	YAY, here you are!!!!! GREAT first workout!!!!! You're going to be miserably sore for a week, btw, but it's normal. Seriously, sore like you've never been. lol BUT, it'll be great. And you'll never be THAT sore again. I promise. You're hawt now but you'll be smokin' for your wedding, lil girl. And yes, we need to get you going on that food! If you ever have questions or want me to come with you to teach anything, gimme a call. It's not like you and your man live terribly far from me. GOOD JOB RACH! __________________ Tweak's Training Log

02-25-2008, 07:24 PM	#7 (permalink)
Tweak Sweater challenged Join Date: Feb 2007 Location: Banana phone Posts: 4,169 Rep Power: 429289	You've got my number. You know I have no life! call me! I work out at night too, usually around about 6:30 or 7. If that's when you go, or if you wanna go with me on a weekend, you should lemme know. T Cake is gonna burn you up with these circuits! I'm excited for you! __________________ Tweak's Training Log

02-25-2008, 04:58 PM	#2 (permalink)
CK I will again and better! Join Date: Feb 2007 Location: Oh Canada Posts: 3,076 Rep Power: 141877	I look forward to reading your log, thats a whole lot of leg reps!! I used to do that. Congrats on your wedding date!

02-26-2008, 01:24 AM	#8 (permalink)
Bunny Rara avis Bunnylicious Join Date: Jun 2006 Location: Somewhere over the Rainbow... Posts: 8,885 Rep Power: 481870	welcome to the wonderful world of logging. The ladies love progress pics, just a heads up... __________________ *Brief $Bunny$ History......New Log: Time To DeFluff The Bunny* Please help a Good Cause ....... Start your Albums Anafit Sponsored Athlete - The AF Store

02-26-2008, 06:51 AM	#10 (permalink)
WonderWoman Fluffy and FULL Join Date: Feb 2008 Location: Jersey! Posts: 4,111 Rep Power: 478003	Do I hear WEDDING Bells, congrats. Can't wait to see your progress I think I am gonna joing the volleyball team at work this year, lol. Everytime I see your username I think volley!

02-26-2008, 01:51 PM	#13 (permalink)
Mrs Croft Gold Member Join Date: Feb 2007 Location: Australia Posts: 4,137 Rep Power: 165183	oh don't you worry bunz..I am here and waiting on those pics so I would advise giving in easy to the pics request..don't make me be nasty __________________ Woman on a mission

02-26-2008, 05:58 PM	#14 (permalink)
takniteasy Cool Change Join Date: Feb 2002 Location: Sailing on the cool and bright clear waters.... Posts: 771 Rep Power: 81722	Welcome to the world of Sgt. Caker's Circuits! You will definitely love the program she helps you with. And if you are anything like Tweak or me, you will see definite improvements within the 1st couple of weeks. I look forward to following along!

02-26-2008, 08:29 PM	#15 (permalink)
vballcoach Gold Member Join Date: Feb 2008 Location: Minnesota Posts: 429 Rep Power: 25088	Tuesday's Work out Cardio Day 45 minutes on an eliptical machine; all the treadmills were busy This machine was different than the ones I usually use, it allowed me to adjust distance and my stride. 3 min at level 6 long strides(like a sprint) 3 min at level 9 short strides(like climbing stairs) I kept repeating this for the 45 minutes. 523 calories burned

02-27-2008, 07:27 AM	#16 (permalink)
Tweak Sweater challenged Join Date: Feb 2007 Location: Banana phone Posts: 4,169 Rep Power: 429289	Nice workout, chicky. __________________ Tweak's Training Log