Sure! But can I have your biceps if you're not using 'em ?

N

You are totally sweet! Honestly Nat, I'd be surprised if your bi's weren't way bigger than mine!!!

Ohhhh, I feel so testosterone-y!

Lisa

Got to the gym ... finally!!!! Headed over around 2:30 yesterday afternoon and did 30 minutes intervals on the stairclimber (boy did I sweat) and then 1/2 hr weight training:

Bench press
3 x 6 reps, 2x25 lb dumbbells
Incline press
3 x 6 reps, 2x25 lbs
Incline flies
2 x 6 reps, 2x12 lbs
1 x 6 reps, 2x15 lbs

Overhead tricep extensions
1 x 6 reps, 25 lbs
2 x 6 reps, 30 lbs
Tricept pushdowns
1 x 5 reps, 30 lbs
2 x 6 reps, 20 lbs

Loads of ab crunches on the swiss ball.

Lisa

YAY! So how do you feel today? Better? Sore? Happy? Hung over Hee. hee.

N

Hang over is beginning to pass...flax cereal this morning really helped. Don't think the overwhelming tired feeling can be cured by being at work so I'm just going to have to hang tight until bedtime.

Not too sore - tomorrow will be the day I find out if its gonna hurt - pecs a bit sore if I press on them though.

I'm going to try to get back this afternoon for back and bis...tomorrow back to cardio and maybe some anti-grazing yoga in the evening as I will finally have a TV. Friday is shoulders and abs and hopefully some cardio too.

Lisa

Yup - I'm a bit sore - chest and tris...but its a good kind of sore!

Back to the gym yesterday afternoon for back and biceps...was able to curl 20 lbs!!! A new high. Okay only for three reps mind you...

Lisa

Nasty tummy ache kept me out of the gym yesterday but I did do 1 hour of the most brutal yoga I had ever tried. I though I was pretty good at yoga...what I found out (to my chagrin) was that I was pretty good at beginner yoga

Felt great though... then I watched the first hour of BBC's Pride and Prejudice (Colin Firth -- ymmm!) which is a favourite. No snacks!

Lisa

Better late than never - hit the gym friday for a "quickie":

Shoulders:
Arnold press
3 sets, 6-8 reps, 15x2 lbs
Bent over rear delt raise (on incline):
3 sets, 4-6 reps, 20x2 lbs
Abs.

Told you it was a quickie

Lisa

Had such a great workout yesterday...seem to have made some strength gains in my chest!

Bench press:
1x10reps at 2x25lbs
2x4 reps at 2x30 lbs
Incline press:
3x5-6 reps at 2x25 lbs
Incline flies:
1x10 reps at 2x15 lbs
2x4 reps at 2x20 lbs (wow!!!)

Tricep pushdowns:
1x10 reps at 15 lbs
1x8reps at 20 lbs
1x6 reps at 25 lbs
Overhead extensions (both arms)
1x10 reps at 30 lbs
2x5-6 reps at 35 lbs

20 MAS on the stairclimber -- felt so good to do cardio!

Lisa

Wow! Still adding weight! I think the almost six weeks I took "off" after finishing my BFL challenge have made a big difference! So to everyone out there...I know its hard to just stop working out (believe me, I was struggling and felt SO guilty) but it can really have some incredible benefits!!!

Yesterday's workout:

Back:
Seated row:
1 x 10 reps, Level 8
1 x 8 reps, Level 9
1 x 6 reps, Level 10 - should have done all three at 10!
Lat pulldowns
1 x 10 reps, 45 lbs
2 x 6 reps, 60 lbs
Bent over row
3 x 6 reps, 25 lbs each side

Biceps:
Hammer curls
3 x 4-6 reps, 2x20 lbs
Concentration curls
3 x 3-4 reps, 20 lbs each arm

Lisa

Didn't think I'd make it to the gym today but I did...

Shoulders:
Arnold press:
3 x 4 reps, 20x2 lbs
Bent over row:
3 x 6 reps, 20x2 lbs
Abdominals:
2 x 30 crunches on the ball alternated with 30 hyperextensions.

20 MAS.

Felt good!

Lisa

Excellent workout:

Chest:
Bench press
3 x 6 reps, 30x2 lbs
Incline bench press
3x6reps, 25x2 lbs
Pec deck flies
6x 20 lbs

Triceps
Overhead extension
2x4 reps, 35 lbs
Bench dips, straight leg
1x 6 reps, own weight

30 min stair, 345 cals, Level 5

Another good gym day yesterday. Tried out the new elliptical trainer at my gym...felt like a pretty big dork for the first little while but what a workout! Felt muscles in my thighs I didn't know existed...

Back:
Superset seated rows (3x6reps, level 10) w/ reverse flies (sat on the pec deck machine backwards...3x6 reps, 20 lbs)

Biceps
Superset hammer curls (3x6 reps, 2x20 lbs) w/ preacher curls (1 arm at a time, 3x6 reps, 12 lbs)

30 min on elliptical, hill program, Level 4..could go up a level.

Lisa

Good but short workout yesterday...

Shoulders
Superset: Arnold press (3 sets, 6x20x2 lbs) w/ side lateral raises (3sets, 5-6x12x2 lbs)
Delt raises - 3 sets, 6-7 reps, 20 lbs

Some ab work.

Forgot to bring the right bra and had to leave early to run errands. Will do cardio when I go later today and some chest/triceps work.

Lisa

Had a quickie at the gym LOL...chest and triceps...

Chest -

Bench press (3 x 6 reps, 30x2 lbs) superset w/ incline flies (3 x 5-6 reps, 15x2 lbs)
Incline bench press (3 x 4-6 reps, 25x2 lbs)

Superset (2x) walking lunges (10 each leg) w/ overhead extensions (6 reps, 35 lbs) and bench dips (6) with legs out straight.

Lisa