squats 4x6@60lbs RDL 2x8@70lbs; 1x8@85lbs DL 3x8@85lbs 1 legged db squats 2x10@20lbs each bar
calf raises 4x10@20lbs each bar
GM 3x10@60lbs hypers 3x12@BW BOU rows 4x10@60lbs decline crunches 4x12@10lbs decline twists 4x12@10lbs reverse crunches 4x12@10lbs plank 1.5 min
right rotation plank 1 min
left rotation plank 1 min
squats (front and low) 4x6@60lbs RDL w/shrugs 4x8@85lbs DL 4x8@85lbs GM 4x8@85lbs 1 leg db squats 2x10@20lbs each bar
calf raises 4x10@60lbs(bb) crunches 4x12@20lbs reverse crunches 4x12@20lbs suitcase lift 4x12@20lbs plank 2 min
right rotation plank 1.5min
left rotation plank 1.5 min
Just checking in jenn. Looks like you've made a good start, and glad you're feeling better. I loved the last line of your last post .... I know exactly how you feel! Been doing the same the last few days. [img]/images/graemlins/smile.gif[/img]
LOL Thanks for the support, I can't wait until I'm back at 100%.. The kids are soo excited about Christmas they have kicked up into high gear. I don't know how I am finding the energy to workout but thankful I've pulled out from somewhere. The next two days will complete the first two weeks of the new workout..
Man, 13 inch bicep? Sweet. (I feel so inadequate now .... lol)
My kids are in complete frenzy mode. My little guy spent the morning doing a happy dance around the Christmas tree. 24 hours to go .... stay sane, stay sane .... [img]/images/graemlins/laugh.gif[/img]
Merry Christmas to everyone. Didn't have time yesterday to log my workout-had to get going to cl=ollingwood for Christmas with my family.
December 24
Lower Body
front squats-low - 4x8@60lbs RDL w/shrugs -4x8@60lbs GM - 3x10@60lbs 1 leg squats -2x10@20lbs each
calf raises - 4x10@60lbs bb
crunches - 4x12@20lbs reverse crunches- 4x12@20lbs suitcase lift- 4x12@20lbs each side
had to cut it down abit was running out of time to get going. will add woodchoppers in place of suitcase lift next time. the boys are super excited and its a 4 hour drive-I must be nuts
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Thats a big yep I am 5'5" tall. LOL 13" isn't bad but i'm still gunning for 15" at some point. Hope everyone has a really great Christmas..
what diet??? lol really i don't diet, i have always eaten very healthy, so i'm not sure what it is your looking for me to say. i eat every three hours, loads of raw veggies, fruits, meats= chicken, fish, on occasion pork and red meat. i eat only whole grains and high fiber cereal and my biggest weakness is coffee. lol i'm lucky i don't like sweets so it really easy to stay away from the junk food. i have upped my protein intake bc i have upped my training and so far so good.. i hope that answers your question. i am at a good weight i think for my height and i think my bf% is pretty low??? i posted pic links in the training discussion area i think, its in my intro. take a boo and tell me what you think.. cause i have no idea.
squats - 4x6@65lbs calf raises - 4x10@65lbs RDL w/shrugs - 4x8@90lbs DL - 4x8@90lbs GM - 4x8@65lbs 1 leg db squats -2x12@26lbs crunches - 4x12@20lbs reverse crunches - 4x12@20lbs suitcase lift - 4x12@20lbs plank - 2 min
right rotation plank - 1.5 min
left rotation plank - 1.5 min
great workout today and horray i got to do in the day time yippy. didn't over indulge at Christmas either so its all good. the cold is gone too so thats awesome..
Farmer's walks are fun, eh? Wait until you get into 100 lb. dbs per hand.... that'll simulate your work loads very nicely. [img]/images/graemlins/wink.gif[/img]
PS: Don't they use metric measures (kgs) in Canada? LOL
oh my I think my work loads are way easier than those farmers walks. lol i was like holy my hands and forearms were screaming, haha I had to tell them to be quiet.. its all for the good though. Thanks for the tip.. [img]/images/graemlins/smile.gif[/img]
well i just screwed myself out of tonights workout , hope to make up for it tomorrow. i went and crushed my thumb at the joint soo,hopefully by tomorrow, and with gloves, I'll be good to go..
Ouch. Crushed joints suck. [img]/images/graemlins/frown.gif[/img] When are you going to increase your weight or time on the Farmer's walks? Also, have you checked out the Crossfit site yet? That type of workout might appeal to you and fit your goals.
I am going to icrease the weight tomorrow on the farmers walks. I think that when I get to around 80lbs I will increase the time.. haha if I can get up to that weight... I did check out the crossfit site it looks a little intimating though. I work out alone at home so I'm just not sure if I should try it. I watched the vid with Annie , wow, she is amazing... I think that I need more guidence before I try the crossfit thing. Ok I admitt it it scares me, lol.
You'll get up to that weight in no time, I'm sure.
What's intimidating about Xfit? Seriously. It's a pretty basic program. I had mentioned it before because a lot of law enforcement/firefighter types really seem to like it. And since I don't know the difference between a paramedic, EMT, or firefighter [img]/images/graemlins/wink.gif[/img] , I though it might hold some interest for you.
One of the things I really like about Xfit is the ability to do a lot of the workuots at home. Really helps when I am pressed for time and can't get to the gym. With your new pullup bar and some DBs and a BB, you're good to go for a lot of their workouts.
Don't mind the workout vids of Annie - she is arguably Crossfit's most atheltic 'star' (in some of the videos, she is battling with Eva Twardokens, a former Olympic athlete [i.e. elite] and beating her. She is not the typical Crossfitter.
new start-new goals
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Linear Mode
