How I'm Destroying My Evil Twin - Page 7 - JP Fitness Forums

Silly Sally · 06-01-2008, 05:20 PM

Just logging some workouts...

Tues. 5/27 @ the YMCA

Chest: Bench Press_12@45 10@85 6@105 12@85
Fly Machine_12@60

Back: Wide Grip PD_12@60 9@70 6@90 12@80
Seated Row_12@60

ABS: Abs: Wood Chop: 12@40e 10@45 8@50
Standing Cable Crunch: 2x10@4
Super Sets: 3X
Ball Crunches: 12@BW
Ball Delt Roll: 12
Bicycle: 12
Reverse Med Ball: 12@4kg(blue) Vacuums: 60secs

Wed. 5/28 @ YMC
Bi’s: 3x21’s@30
Tri’s: Seated Press:_12@50 9@60 6@70 Cable Press Down_12@60^

Shoulders: Military_12@10 10@30 8@40 6@50 12@40
Cable Front Raise: 12@15’s

Cardio: Gazelle/ 40 mins. Pace, resistance “to the music”; above 10 mets, 455 cals

Thur. 5/29 – Englewood
Quads: Squat_12@bar 9@10’s 6@25’s 12@10’s
Extensions_12@70
Hams: Deads_12@ 9@ 6@ 12@
Curls_12@80
Calves: Fast Extensions: 100x100
Cardio: Big Step Elliptical HIIT 30 mins

Fri. 5/30– All Cardio & Abs
Woodchop mega-set, 2 x: High10@17.5 +Med10@17.5+Low10@17.5
High10@20+Med10@20+Low10@20
Superset: Prone Jacknife_3x10 + Face-Up Jacknife_3x10
Superset: Triple-Ups_3x10 + Plank_3x60
Cardio: 20 Min HIIT: 2 min 3.5/ 1min 7.0/7.5/8.0 x 6

Sat. Beach, walk easy, 30 mins. Blew off everything else. I'm tired.

Sun 6/1- FREE Just mulching, gardening... GLORIOUS DAY!

stephanie932 · 06-01-2008, 07:44 PM

Great job on those workouts, Sally! Keep it up!

Silly Sally · 06-03-2008, 06:51 AM

Thanks, Stephanie!

I'm logging my last workouts before my Girlypie Roadtrip to Fort Knox to see DS#1 graduate from BASIC. (Both daughters, 19 and 14, and I, in a car together for 2 days each way. Can someone say music wars?) We leave tomorrow...

Monday, 6/2 at the Y
DD#2 Lesson on other ways to lift
on the Free Motion UB circuit

DD#2 has been being "coached" by DD#1 who is a college bball player, for about a month, and they think they know it all. DD#1 couldn't make it yesterday, so DD#2, who is still coachable (barely) did "my" workout. ( I decided to show her 3 different styles all in one workout!) They had been lifting 3/10 @ 65%, so this was news!

3 sets on all upper body machines.

Set #1= warm-up: lighter weight x 15
Set #2 = Heavy: 6 reps + 5 mini-reps at peak concentric point
Set #3 = Super slow: 3 - 6 reps, moderate weight, count of 10 eccentric, hold 3, count of 10 concentric, hold 3.

I'll have to post the weights later; I left them in my gym bag in the car!

Weigh and measure today. I'll post that later if I get thte chance. I'm hosting my sister-in-law's 50th bday party tonight, (she has Down's so this is a biggie!) so I'd better get to a'cleaning and a'cookin!

I'll be back the day before MY birthday... not quite 50 yet.

dillytl · 06-03-2008, 08:29 AM

Kickin' some butt in here, I see!!

EXCELLENT!!

Have fun at the party!

kfisherx · 06-03-2008, 09:57 AM

Oh cool on the roadtrip. Watching those basic graduations will bring a tear to your eye! Have a good trip and keep up those workouts. You are looking great!

stephanie932 · 06-03-2008, 07:15 PM

Have a great trip, Sally!!!

foodfromafar · 06-03-2008, 08:54 PM

Have a great trip! I'm not quite 50 either...49 in Sept...

Nikster · 06-06-2008, 04:33 PM

ohhhh fun! have a great trip Sally (and good luck with the music wars!!!) haha
Nikster~

Silly Sally · 06-13-2008, 06:53 AM

Oh, man. My whole post didn't go?!? Don't know if I have it in me to try again...

Maybe I'll test it...

Silly Sally · 06-13-2008, 06:57 AM

Looks like I'm back.

Karla was right. When DS#1 donned his beret and about faced, I cried. He looked SO much like my dad. We had a wonderful family weekend. I got to spend time at the homes of relatives and friends along the way, and my girls were great car-mates.

But, I was bad on my trip. After 2 days, I gave up trying to eat clean and workout and just took it as an unplanned recovery week.

Back to it since Wednesday, when I kicked my butt for slacking off! I did every upper body exercise I could think of, many sets and variations, little to no rest between, for 1.5 hours. Noodle arms.

Then yesterday, I did 25 mins SS and then 20 mins HIIT on the TM, then some ab work.

FEELS GOOD to be back!

Bytsi · 06-13-2008, 09:42 AM

Welcome back and congrats on the graduation!!! Don't worry 'bout the food - rest week is a good thing too - even us stubborn hamsters are learning that...

kfisherx · 06-13-2008, 01:19 PM

Wow what a handsome young man you got there in your avi! I know all about those graduations from being on the other side 2times (I did US Army and then USMC too)

I get teary eyed watching the videos on Youtube of these. It is a very important step in so many ways for personal as well as other reasons.

Dontcha just love those first workouts after a recovery and feed period? I know I sure do. I have 4 days of R and R coming up myself and am actually looking forward to them. It will be interesting to see if I recover very well because I am not doing a re-feed. In fact I will be eating less due to the lack of working out. I have a DIET schedule and and END DATE that I intend to hit damn it. I want to get the whole deficit thing behind me as soon as it is reasonable to do so and get back to eating and lifting with power!!!

stephanie932 · 06-13-2008, 03:46 PM

Sally............It's so awesome to see that your back. Don't worry about your off plan.........Just do what you are doing....Jumping right back in with both feet!

I'm glad you are back!

Celestialmom · 06-13-2008, 07:15 PM

Welcome back Sally! Sounds like you're on the right track already! and congrats on the graduation...

Silly Sally · 06-14-2008, 03:12 PM

Thanks, guys! I DO feel better being back on track. It's almost like I get panicky when I stray. And it does seem like one week off undoes 2 months on! Why is that???

Yesterday's workout was interesting. My DD#2 is unable to participate in a conditioning program put on by the high school for her sport because she is homeschooled, and we choose not to put her grade level on her documents. The administration played hard-a$$ about it, so I didn't push it. Why be a biotch, when we can do it better anyway!

I looked online and found the workouts they are doing, and then some. So, I did them with her; bunches of plyo boxes, explosive bodyweight and med ball stuff. It didn't seem too hard while we were doing it, although we both worked up a good sweat. But, I'm really feeling it - in strange places - today! My inner thighs have never had DOMS, and my lower back and core feel super tight, as does my neck. Shocking, how a different style can shake things up!

I also did my lower body routine afterward, but I have to say, I didn't push it as hard as I could or should have. Just kinda tuckered.

I've been eating BFL style for a few weeks now (minus my "unplanned recovery" week in Fort Knox!) and it's getting really easy and natural. I don't measure or count anything, which is best for me.

I'm pretty lazy that way.

Spent all day today at the beach watching both my beautiful girls play ball. It was lovely. Very thankful for all the guys out there who have taken DD#2 under wing; what a great bunch.

I'm still my phlubby self, but I'm happy.

Bytsi · 06-15-2008, 07:47 AM

Happy is important!

Somehow I doubt you're phlubby (lol)... I'm a big believer that the reason there are so many different programs out there is because a cookie cutter "this is the only right way" doesn't exist. You hate measuring and do well with BFL eating, I get fat if I don't measure and BFL offered me too much freedom for my eating style...

Be happy!!! And have fun training with your DD - mine won't train with me, she thinks I can't keep up with her (she's right!)