Flabby to Fit Challenge Log Fall 09.

[Nikki.Majors]

Figured I would post my log here and know the official start is not til next week but I did start the new workout on Mon. Good luck to all!!

Started stage 3 today. Holy crap it kicked my ass.

One-armed dumbbell snatch 3x6, first set 12lbs. That was too light. 20's for 2nd and 3rd set

Supersets
Dumbbell single-leg RDL- kicked my hams. 3x6 12lbs.
Barbell bent over row 3x6, 1st set 60lbs, too light. 95lbs for 2nd and 3rd set.

Dumbbell single-arm overhead squat 3x6 10lbs overhead and 20lbs between my legs. 6 reps per arm overhead
Dumbbell incline bench 3x6, 1st set was 30lbs 4reps, 2nd set 25lbs, 3rd set 20lbs.

Plank 3x90sec
Reverse woodchop 3x6

Stage 3 WOB

BB RDL/bent-over row 3x6 - 70lbs

Supersets

Partial single-leg squat 3x6, of a bench first set was body weight then 2nd and 3rd were with 8lb DB
Wide grip Lat Pull down 3x6 70lbs

Back extension - 3x6, 2 sets BW, last set holind a 10lb plate
YTWL - . 3x6 3lbs.

Swiss ball crunch 3x6
Reverse Crunch 3x6
Swiss ball side crunch 3x6

Prone cobra(superman) 3x90sec hold

20min elliptical - interval

[PopcornSally]

Stage 3 is hard!!!

[realcdn]

I don't miss it at all!

[Blubberbegone]

I haven't tried the YTWL - I've only just started stage 1. But did Ys and Ts in TT and loathed them. Loathed loathed loathed. Over four weeks I didn't manage to increase from 2kg (my smallest weight) and 3x15 never got any easier. Something to look forward to I guess.

[Nikki.Majors]

I really like the YWTL's. Gives my shoulders a great workout and good definition. I love all the NROLW. I train my clients on it as well.

[Evie]

Dude, your barbell bentover row weight (95 lbs) is awesome!

I did not quite learn to love YTWL in stage 3. Maybe I will in stage 5. It is sooooo hard. But I get the feeling everyone thinks it is hard.

[Nikki.Majors]

It is very hard and I guess that is why I like it. Challenge is good. I have been lifting for a little over a year consistently and have gained a lot of strength.

I did not get to finish my workout this morning because I had a client but I will finish it in the morning.

One-armed dumbbell snatch 3x6 25lbs

Supersets
Dumbbell single-leg RDL- 3x6 15lbs.
Barbell bent over row 3x6 75lbs. I was feeling a little weak this morning.

I did cardio yesterday and a 2 mile run on Sunday.

[Nikki.Majors]

Did not finish my workout this morning. I had 2 clients yesterday and showing them the exercises and also doing them with them to show proper form and encourage them left me with some good muscle soreness. I will be doing some interval training today and back in the saddle tomorrow!

[Nikki.Majors]

Finished of my workout in the late morning.

Dumbbell single-arm overhead squat 3x6 12lb/25lb - feeling this one
Dumbbell incline bench 3x6 25lbs

Plank 3x90sec
Reverse woodchop 3x6

Still have interval training to do. That will be my paper delivery. Sprint from the vehicle to the door and back then drive to the next one. Usually takes me about an hour.

[Nikki.Majors]

Ok ladies. I have decided to switch up my workout for the challenge. I have been doin the stage workouts but no getting the best out of it. 1. because I won't push myself and do the weight I am capable of. 2. I want to workout with my husband again because he pushes me and he is on a different workout. 3. I want to win, but who doesn't. So my workouts will be bodypart workouts 5 days a week with a cardio run on Wed and Sat. My goal is to shred about 8% BF by the end of the challenge.

Todays workout

Back

Reverse close-grip lat pulldown - 5x6 90lbs
Bent over row - 5x6 80lbs

Wide grip lat pull down 5x6 90lbs
Seated Row - 5x6 70lbs

Since I have not worked out like this for about 4 1/2 months my back will be screaming tomorrow. But the change up will be good for growth and fat loss.

[clevagirl73]

Good luck with your new plan!

[Nikki.Majors]

Today was chest day. OUCH!!

Guillotine Bench press - 2x25 45lbs.
Dumbbell Raises - 2x25 5lbs

Incline DB Press - 2x25 15lbs
Girl style push-up - these were til burn out, holy crap I did a whole "3", my arms were so shot than they are still shaking and I worked out 3 hours ago.

[Evie]

I don't even think I know what a guillotine bench press is, but it sounds painful.

[Nikki.Majors]

It is like a bench press but you use a wide grip and you bring it down to the neck. Also called a neck press. Your knees are up and legs crossed. It is a great exercise for the outer deltoids and the top of the Pectoralis major and minor. Not too painful.

[Nikki.Majors]

Ok ladies. I took the weekend and the holiday off. We were out of town. While out of town either Sunday night or Monday morn I had a tweak in my shoulder and back. So I did not do my shoulder workout yesterday. Back in the weights today with legs. They are shaking.

Box squat 3x6 205, had to drop weight and did the last 2x6 with 185. Had some slight knee pain

superset with incline leg press, not sure what total weight is when slide weight added but had 110 on the bar for 5x6

Static Lunge on smith - 1x6 65 too light, 1x6 95 again to light. last 3x6 115 that did the trick

Straight Back Straight Leg DL - 4x6 135, my legs were shaking so bad.

[Nikki.Majors]

SBSL DL's were killer yesterday. Feeling it this morning. Today was back day and I only got through half my routine because I had a client come in and trained her and ran out of time.

Back

Reverse close-grip lat pulldown - 6x3 110lbs holy shit this was hard but I pushed past the 100lb mark that has plagued me. YEEHAW!!
Bent over row - 6x3 95lbs. felt good.

I did get one set of the second half in.

Wide grip lat pull down 1x3 100lb
Seated Row - 1x3 90lb

[Evie]

I'm so impressed with how much weight you can do on all of these exercises, especially considering that your workouts are targeting just a single muscle group. Your stamina is staggering.

[Nikki.Majors]

Evie thank you. My husband has been my trainer. He is a non competing body builder. We love working out together and he pushes me to lift heavy. Makes me strong and makes the muscle grow and the fat burn. I started working out hard in July of last year. In 2004 I was 185lbs and a size 18, I am 5'5" my body fat was pushing 45%. Now I am a size 10 up a size from the spring due to a minor back injury and my BF% is aorund 23-24 up from 19 in the spring. Been a long road but I vow to fit into a size 5 that I was in 12 years ago. Got about 8% BF to drop.

Today was chest day.

Neck Press - 1x12 at 60lbs then 2x12 at 55lbs. This is free and not on the smith, kicked my ass but felt oh so good.
Dumbbell front raises 3x12 12lbs
DB Press 1x9 20lbs, too heavy 2x14 15lbs, added the 2 extra for the 4 reps I missed in the first set. If we had 18's that would have been perfect.
Pushups to burn out - I did better this week with 2-3-2, wow these are hard after a heavy chest workout.

[Nikki.Majors]

Arm today.

Standing Tricep dumbbell extension 2x25 10lbs
Bench dips (feet on floor) 2 sets 11/9
Close grip bench press 2x25 45lbs on the smith

Incline Dumbbell curls 2x25 10lbs and 8lbs
Prone cable curl 2x25 10lbs
3 point curls 2x8-8-8 20lbs

[sheddie]

I'm tired just thinking about all those weights, but well done, you are an inspiration. I started off at 185lbs 4 months ago, lost 13 and am struggling to get going again so it is good to see someone who has achieved so much. Well done and good luck with the challenge.

val

[Nikki.Majors]

I also did a 1.25 mile run on treadmill

First lap walked at 3.0
2nd lap was a jog at 5.5
3rd lap was a run at 7.0
4th and 5th lap was a jog at 5.5.

I love to run but have to take it easy due to my lower back. Also had a cheat meal of 2 of those new burritos at taco bell. They were not that good.

[Nikki.Majors]

Just finished a killer shoulder workout. Feeling that burn. Such an awesome thing to feel like I accomplished something.

Supersets
DB press 5x6 20lbs
DB Chek 1x6 12lbs(too light) 1x6 20lbs(too heavy) 3x6 15lbs(just right)

YTWL 1x6 8lbs, 4x6 5lbs - this is where all the burn is. I love this exercise.
High Pulls 1x6 45lbs(too light) 4x6 55lbs mo betta.

[Nikki.Majors]

Did the leg exercises backwards because my husband is my lift partner and lifts ALOT more weight than me!!

Seated calf raises 6x3 70lbs

Straight Back Straight Leg DL - 4x3 155, I could not due the other 2 sets, my back was way tired and I was crying but I will be feeling the benefits tomorrow for the hard work on this one.

Static Lunge on smith - 6x3 135lbs. I could go heavier but needed to hurry, time was running out

Superset and there was only enough rest to get from the smith to the incline leg press. Whole body was shaking after this one. It felt OH SO GOOD

Box squat 6x3 185lbs
Incline Leg Press 1x3 with 180 on the bar, 5x3 with 160 on the bar

[Evie]

More good workouts, Nikki!

Question: There are lots of strong opinions about the Smith Machine in these forums that you've probably seen. Do you have a particular reason why you use the smith mach instead of the oly bar? I'm not stating an opinion either way; I'm just curious b/c I only hear bad things about the smith mach.

[Nikki.Majors]

I use the smith because I have tendonitis in my knees, a lower back muscle strain and some hip issues. The smith keeps me stabolized so I do not injure myself and allows me to go with heavier weight to strengthen my week areas. yes it takes out stabilizer muscles but also for me keeps my form right on so I do not get injured further. i love the smith. I due use the free bar in the regular squat rack for deadlifts, shrugs, and the squat push press. Hope this helps.

[Evie]

That makes sense. I just kept wondering why they existed if they were purely evil. Glad to know they have a redeeming aspect.

[LisaS]

Straight Leg Straight Back DL with 155 -
So I'm picturing this - start postion pretty much hip hinged back straight (like the bottom of a good morning) but with weight hanging from hands right under the shoulders (as in way far away from your legs)? If so, when you lift up, doesn't the weight swing backwards to your legs? How do you do that under control without messing your shoulders with braking at that weight?

[Nikki.Majors]

Strong shoulders and I only did 4 sets instead of 6. It was a bitch but I did it. It is like the romanian deadlift, works those hammies. HATED every second, hence the crying. Hubby had to hold me. But my back feels great and will make it, my hams and my shoulders very strong. Ibuprofen and rest and I will be sore but the kind I am addicted to in the gym. Next to sex this is the best feeling. I love them both VERY much.

[Nikki.Majors]

Originally Posted by LisaS

Straight Leg Straight Back DL with 155 -
So I'm picturing this - start postion pretty much hip hinged back straight (like the bottom of a good morning) but with weight hanging from hands right under the shoulders (as in way far away from your legs)? If so, when you lift up, doesn't the weight swing backwards to your legs? How do you do that under control without messing your shoulders with braking at that weight?

No you keep the weight close to your legs like a dead lift. No swinging

[Sminchie]

great workouts Nikki! Best of luck