UBWO

Dumbell Bench Press
12x3
10x5
8x8
6x10
12x8

Dumbell Flyes
12x5

Seated Dumbell Press
12x3
10x5
8x8
6x10
12x8

Side Raises
12x3

Lying Rows
12x3
10x5
8x8
6x13
12x10

One Arm Dumbell Rows
12x8

Lying Dumbell Extensions
12x3
10x5
8x8
6x10
12x8

Dumbell Extensions
12x3

Seated Dumbell Curls
12x3
10x5
8x8
6x10
12x8

Hammer Curls
12x8


Did rows before press by accident so I did a little lighter weights than planned in the beginning, adjusted mid-pyramid.

I DEFINITELY need more weight. Going to get 12 and 15# dumbells.

20MAS Done!

DAY OFF!

3 weeks down...

1/4 of the way through

Wow! You are doing great. Our stats are similar. Are you getting squillions of compliments yet? Great job! You will get there.

Thanks PinkCaddy! Getting SOME compliments, but not enough for as hard as I am working!!

LBWO

Dumbell Squats
12x3
10x5
8x8
6x10
12x8

Sit-Downs
12 count

Straight Leg Deadlifts
12x3
10x5
8x8
6x10
12x8

Lunges
12x3

One Leg Calf Raises
12x3
10x5
8x8
6x10
12x8

Angled Calf Raise
12x5

Floor Crunches
12
10
8
6
12

Twist Crunches
12

Felt squats on the sides of my thighs not top - is that OK?

Did sit downs instead of lunges for quads

Did calves at old weights, forgot to up it. Will next time.
Right leg is harder to get up on than the left - is that OK?

Sweating but not feeling fatigue - should I up my weights?

Not feeling it in my abs - they are usually the worst for me - any advice?

Sorry Michelle-

I don't sign on on weekends. Sorry I didn't reply in time for your Monday workout.

Straight leg dead lifts are just standing with your feet shoulder width apart, knees just slightly bent, keeping back straight, bening and lifting barbell. Works the hamstrings, you should feel it the day after . . .

Good luck!

Carol

20MAS Done!

Hi michelle,
looks like someone is working out and getting serious. Honey it works and its addictive. I am doing 45 minute sessions of cardio 4-5times a week...and the former fatty is starting to see definition popping out all over. I realized i had enough muscle at this point and i need to shed the remaining fat/cellilite and the only way to do that is diet and cardio....you are just were i was back in mid february so i would say keep it up and by christmas this year you too can wear hip huggers the hug every curve. This morning i started to see definition in my butt for the first time....ever...yes i always had the black chick butt as an adult and a chubby rearend as a child but who knows jlo move over...im thinking ahead to nude beaches in figi with wade in february next year. He told me he cares for me very much and im crazy about him. He just needs to let me in so i can love him...hes so afraid of being hurt... in time he will see that i am for real. In the meantime...its alot of sweatin for the wrong reasons if you know what i mean...keep up the good work. im very proud of you. And a belated happy birthday my fellow leo. And if you ever come to new england...we have to meet...either that or the next time i drive down south. I have lots of hardly worn clothes...i was a 16 in november last year...a 14 in january...a 12 in march...a 10 in may ... a 8 in july...a 6 in some things now...and im talking straight dresses and skirts..pants seem to run a size smaller. I cant even wear some of my shoes from last year because they are too big. Its so fabulous....see what you have to look forward too....and its all possible and you can make it happen michelle.

xo

Laurie

OK...I plan on getting started on weight training again on 11/17, so I wanted to post my proposed plan and get some opinions b/c I really am not sure how to design a program...

Here is what I came up with:

Exercise Monday - Saturday, with a day off on Sunday

Every morning do WAP! starting with the 1 mile with weights, working up to the three mile with weights.

I still want to do a pyramid style like BFL...

Monday, Wednesday, Friday UBWO
Back
Prone Dumbell Rows 12 x 3
10 x 5
8 x 8
6 x 10
12 x 8
2 Arm Dumbell Pullovers 12 x 3

Shoulders
Seated Dumbell Press 12 x 3
10 x 5
8 x 8
6 x 10
12 x 8
Side Raises 12 x 3

Chest
Dumbell Bench Press 12 x 3
10 x 5
8 x 8
6 x 10
12 x 8
Dumbell Flyes 12 x 3

Triceps
Kneeling Kickbacks 12 x 3
10 x 5
8 x 8
6 x 10
12 x 8
Tricep Extensions 12 x 3

Biceps
Seated Dumbell Curls 12 x 3
10 x 5
8 x 8
6 x 10
12 x 8
Hammer Curls 12 x 3




Tuesday, Thursday, Saturday LBWO
Quads/Hams
Sissy Squats 12 x 3
10 x 5
8 x 8
6 x 10
12 x 8
Straight Leg Dead Lift 12 x 3

Glutes
Single Pelvic Lift 12
10
8
6
12
Rear Leg Scissors 12

Calves
Angled Calf Raises 12
10
8
6
12
Standing Heel Raises 12

Abs
Bent Knee Flat Bench Leg Raises 12
10
8
6
12
Crunches 12


OK...I am ready for opinions...I am sure it probably needs help.
~Michelle

WOW!!! That is a lot!

Isn't BFL - 6 days a week of exercise. Every other weights and cardio (WAP).

Kickass schedule girl!

Just bumping this since I will be starting EYS soon

OMG...I am really doing it! Starting a gym log again! I am starting Escape Your Shape tomorrow. It is a workout program based on your individual body type. You are either a ruler, cone, hourglass, or spoon. I am an hourglass, so I will be doing that workout. There are 3 core workout days and 3 off day workout days. I am going to type the whole thing out, then post what I do each day.

Escape Your Shape Hourglass Workout

Beginner Core - 3x a week - Monday, Wednesday, Friday

Warm Up Treadmill 10 minutes ~ 2.7 - 3.2 mph

Stretches 20 - 30 seconds each
Arm Circles
Triceps
Upper Back
Spine Twist
Hamstrings
Legs Apart Hamstrings
Groin
Quads
Calf Stretch

Aerobic Interval Treadmill 3 minutes ~ 3.2 mph

Lower Body 15 reps each leg with 4# toning bar
Standing Knee to Opposite Chest
L Kicks

Aerobic Interval Treadmill 3 minutes ~ 3.2 mph

Upper Body 15 reps - no rest between sets with 4# toning bar
Push Outs
Behind the Neck Press
Front Press
Upright Rows
Bicep Curl
Tricep Kickback

Aerobic Interval Treadmill 3 minutes ~ 3.2 mph

Abs/Hips/Thighs 10 reps - 30 second rest between
Sit Ups
Leg Outs
Vertical Scissors
Alternate Leg Raises
Elbows to Knees
Knees to Elbows

Repeat Upper Body Workout

Aerobic Interval Treadmill 3 minutes ~ 3.2 mph

Cool Down Treadmill walk leisurely 2 - 3 minutes

Beginner Off Day - 3x a week - Tuesday, Thursday, Saturday

Warm Up Treadmill 20 min ~ 3 mph

Stretches 20 - 30 seconds each
Arm Circles
Triceps
Upper Back
Spine Twist
Hamstrings
Leg Apart Hamstrings
Groin
Quads
Calf Stretches

Jumping Jacks 25

Walk 1 minute ~ 3 mph

Jumping Jacks 25

Cool Down Treadmill Walk leisurely 2 - 3 minutes

looks like you have a GREAT plan at hand and are ready to ROCK! whohooooo Michelle sweety! i KNOW you can and will succeed at this! exercise rawks hard...im in love with it! cant wait till you get infatuated with it too! heheeeee


love you sweety!

Day One was an off day....

Core Workout

Warm Up Walk in Place 10 minutes ~ 2.7 - 3.2 mph

Stretches 20 - 30 seconds each
Arm Circles
Triceps
Upper Back
Spine Twist
Hamstrings
Legs Apart Hamstrings
Groin
Quads
Calf Stretch

Aerobic Interval Walk In Place 3 minutes ~ 3.2 mph

Lower Body 15 reps each leg with 4# toning bar
Standing Knee to Opposite Chest
L Kicks

Aerobic Interval Walk In Place 3 minutes ~ 3.2 mph

Upper Body 15 reps - no rest between sets with 4# toning bar
Push Outs
Behind the Neck Press
Front Press
Upright Rows
Bicep Curl
Tricep Kickback

Aerobic Interval Walk In Place 3 minutes ~ 3.2 mph

Abs/Hips/Thighs 10 reps - 30 second rest between
Sit Ups
Leg Outs
Vertical Scissors
Alternate Leg Raises
Elbows to Knees
Knees to Elbows

Repeat Upper Body Workout

Aerobic Interval Walk In Place 3 minutes ~ 3.2 mph

Cool Down Walk In Place leisurely 2 - 3 minutes


Was definitely a do-able workout. I am going to re-read some stuff tonight to fine tune some things (speed of reps etc...) and will be ready to go. Off Day Workout tomorrow.