even though i usually take a break in betwen upper and lower body workouts....1 day....i decided to do lbw the day after ubw....i feel great!

heres what i did

warmup: 50 crunches 50 twisting crunches 20 pushups 10 butt ups


LBW

quads: squats 12, 10, 8, 6, 12
lunges 12
hams: good mornings 12, 10, 8, 6, 12
straight leg deadlifts 12
calves: calve raises 12, 10, 8, 6, 12
weighted donkey lifts 12
abs: 100 non stop crunches

man do i feel good....i really thought i was gonna woose out but i didnt! and only a few minutes till midnight!! hahahaaaaa

ok back to business

warm up 50 crunches 50 twisting crunches 20 pushups

upper body:

chest: presses 12, 10, 8, 6, 12
inclined presses 12
back: bent over rows 12, 10, 8, 6, 12
straight led deadlifts 12
biceps:curls 12, 10, 8, 6, 12
reverse curls 12
shoulders: behind neck lifts 12, 10, 8, 6, 12
military presses 12
triceps: triceps presses 12, 10, 8, 6, 12, 12

i am relieved i finally broke my non exercising record and got back to it.

whohoooooo completed Lower Body Workout just now!!

heres what i did

quads: squats 12, 10, 8, 6, 12
lunges 12

hams: good mornings 12, 10, 8, 6, 12
straight leg deadlifts 12

calves: calf raises 12, 10, 8, 6, 12,12

abs: 50 crunches non stop

realized i was doing the wrong exercises for the back....started doing straight leg deadlifts for some stoopid reason instead of the back pullovers....i am straight now though and did the straight leg deadlifts with my ham exercises.

feels great to do the right thing!!

ok...had a great walk this afternoon with adam....about 1 mile. it wasnt strenuous and had lots of stops...better for my soul than anything...


impromptu exercise today....50 crunches, 50 twisting crunches, 10 butt ups, 20 pushups,50 leg kickbacks (25 each leg), 50 leg lifts ( 25 each)

got my heart a pumpin for about 20 minutes....not bad for a day off lifting. i might even do a little more later. maybe not....lol

forgot to post my upper body workout i did monday night.
heres what i did

warmup: 50 crunches, 50 twisting crunches, 10 butt ups, 20 pushups

chest: bench presses 12, 10, 8, 6, 12
inclined presses 12
back: bent over rows 12, 10, 8, 6, 12
back pullovers 12
shoulders: behind neck presses 12, 10, 8, 6, 12
military presses 12
biceps: curls 12, 10, 8, 6, 12
reverse curls 12
triceps:tri presses 12, 10, 8, 6, 12
tri extentions 12

i used 24 pounds on all exercises but am planning to get some more weights soon so i can start upping the weight every set.

ok! lower body for tonight!! ill post it when i do it around 11 or midnight!!

worked out HARd tonight. really made sure to keep those squats in perfect form too. heres my warmup
50 crunches, 50 twisting crunches, 10 butt ups, 20 pushups

LBW w/ 24 pounds

quads: squats 12, 10, 8, 6, 12
lunges 12
hams: good mornings 12, 10, 8, 6, 12
straight leg deadlifts 12
calves: calf raises 12, 10, 8, 6, 12, 12
abs: crunches 50 nonstop

was sweating like a pig when i was finally done but feel GREAT! whohoooo!

HOLY FREAKIN SHIT what a workout i had tonight! i bought six 2.5 weights to add to my workout tonight....heres what i did

warm up

50 crunches 50 twisting crunches 10 butt ups 20 pushups

UPPER BODY WORKOUT

chest: bench presses: 12~24lbs., 10~29lbs. 8~34lbs.,6~39lbs., 12~39lbs.
inclined presses 12~39lbs.

back: bent over rows 12~24lbs. 10~29lbs. 8~34lbs. 6~39lbs. 12~39lbs.
back pullovers 12~39lbs

biceps: curls 12~24lbs., 10~29lbs., 8~34lbs., 6~39lbs., 12~39lbs.,
reverse curls 12~39lbs.

shoulders ( OMG) behind neck raises 12~24lbs., 10~29lbs., 8~34lbs., 6~39lbs., 12~29lbs.
military raises 12~29lbs.
( absolutely HAD to decrease weight on the last 12 reps of behind the neck raises and miltary presses)

triceps: triceps presses 12~24lbs., 10~29lbs., 8~34lbs., 6~39lbs.,12~39lbs., 12~39lbs.

wow i feel like ive NEVER in my life worked out so hard! whoooo! i did it! i need to go to BFL.com and see if i am supposed to lift the heaviest weight for the last 24 reps though...so im off!!

Hey Pammie, it's supposed to be N-1 for the last set, so your bicep curls the last set would be 12~34. But the last 2 sets should be at a level 10.

Your rock girl!

H

Weight train intensely, three times per week on alternating days with aerobic exercise three times per week. Make sure to hit your "high points" during your workout.
Alternate training the major muscles of the upper and lower body.
Perform two exercises for each major muscle group of the upper body.
Select one exercise for each muscle group and conduct five sets, starting with a set of 12 reps, then increasing the weight and doing 10 reps, adding more weight and doing 8 reps, adding more weight for 6 reps. Then reduce the weight, do 12 reps, and immediately go to another set of 12 reps for that muscle group.
For each muscle group, rest for one minute between the first four sets. Then complete the final two sets with no rest in between, Wait two minutes before moving on to your next muscle group, Complete this pattern five times for the upper body training experience and four times for the lower body training experience.
Always plan your training before hand.
Record all your weightlifting exercised in a journal indicating the exercise selected and weight lifted.

mischa was right...i feel much better after a workout.


heres my wrmup:

50 crunches....50 twisting crunches....20 butt ups....20 pushups

LBW:

QUADS:
squats: 12~24, 10~29, 8~34, 6~39, 12~24
lunges: 12~24

hams:
GOOD MORNINGS: 12~24, 10~29, 8~34, 6~39, 12~24
straight leg deadlifts: 12~24

CALVES:
calf raises: 12~24, 10~29, 8~34, 6~39, 12~24, 12~24

ABS: 100 nonstop crunches

this workout only took me 25 minutes to complete today. i was pushing myself in those squats and really really feel the abs!
i think ill take the kids up to the track after school so i can walk a mile.

quickie workout this evening. i tried to jumprope but just am not ready for it yet i guess...too much!!

umm....ok so heres what i did

100 crunches non stop
25 butt ups ( laying on back with legs straight up you lift your butt up)
20 pushups
50 right back legkicks
50 left back legkicks
25 right side leg lifts
25 left side leg lifts
12 reps behind the neck lifts w/ 24lbs.
12 reps bicep curls w/ 24lbs.
12 reps reverse bicep curls w/ 24 lbs.

worked up a decent sweat even though it was 20 minutes MAX exercise. im planning on buying the BFL book soon so i can read what they suggest as far as cardio. i love the lifting part but hate the cardio.
ill work it out!
till tomorrow! i have upper body tomorrow and cant wait!

ok!!
this afternoon i walked around the culdesac once, then jogged it twice! after this, i did 50 crunches and then my upper body workout!

UBW:

chest:
bench presses: 12~24, 10~29, 8~34, 6~39, 12~24
inclined presses: 12~24

back:
bent over rows: 12~24, 10~29, 8~34, 6~39, 12~24
back pullovers: 12~24

shoulders:
behind the neck raises: 12~24, 10~29, 8~34, 6~39 12~24
military presses: 12~24

biceps:
curls: 12~24 , 10~29, 8~34, 6~39, 12~24
reverse curls 12~24

triceps:
triceps presses: 12~24, 10~29, 8~34, 6~39, 12~24
triceps extentions 12~24

feel great as usual! whohohooooooooooooooooo!

20-Minute Aerobics Solution™

2. Warm up the first 2 minutes at Intensity Level 5
3. Minutes 2-3 move from Intensity Level 5 to 6
4. Minutes 2-6, 6-10 and 10-14 work your way from Intensity Level 6 to Level 9, maintain for one minute.
5. Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.
6. Minute 20 cool down to Intensity Level 5 for one minute.

Alternative weight-training and cardio workouts for six consecutive days and rest on the seventh day.

ok!! i have a plan in action now!

MON- upper body
Tues-cardio
Wed-Lower body
Thurs-cardio
Fri-upper body
Sat-cardio
Sun OFF

very successful cardio!! started a slow warmup...2 minutes...increased speed every 2 minutes till i was at a jog ( intensity 8 for me)....jogged full on for 8 minutes, increasing speed every 2.....decreased speed to slowest level last minute! i could have stopped at 20 minutes like it says, but i decided to walk down to the mailbox and then race adam back home! that added another 5 minutes on so i got a good 25 minutes cardio!

i will post later today when i do my lower body! then cardio for tommorrow again!

sundays my day off! whohoooooooo!