5:50 am. 40 mins cardio - mod intensity

5:45 pm. Back and tris, went something like this:

Warm up - stretching

Back:
Good mornings, one set of 12x45 lbs to get primed and warmed up
Regular push ups, 3 sets of 10 reps
Wide grip barbell rows, 4 sets, 12 reps all at 65 lbs
Wide grip lat pull downs, 5 sets, 12 reps, all at 60 lbs

Triceps:
Skull crushers, 4 sets, 12 reps each
12x45 lbs
12x45 lbs
12x35 lbs
12x35 lbs

Tricep pushdowns, 4 sets, various reps, squees & pause
10x30 lbs
12x30 lbs
18x20 lbs
18x20 lbs

Kickbacks, 2 sets, 15 lbs, 12 reps each arm
One armed extensions, 2 sets, 10 lbs, 10 reps each arm

Stretching, followed by anti oxidants, some steak and a plate full of low fat fries w/ ketchup (yummie).

N

Hey there Toots! Yeah, I'm sore. Ouchies. Had I seen this earlier I'd have said about a 5 (I can still navigate the stairs and I don't have to use the handicapped washrooms!) but tonight I'm closer to that 7. DOMS seems to be blossoming

Hoping things are better in the lower body tomorrow for a double cardio day - I know the triceps are going to be hurting too much for shoulders.

N

That you are, Jerry! Coming over to visit you, ASAP!

N

Oh the glorious pain You know you've done the job when you can't push the car door open!

Needless to say, today was cardio seulement!

5:50 am. 40 mins, moderate to higher intensity. Tomorrow probably the same. Saturday I'm going to punish my shoulders and abs!

Nat

Just cardio, Ma'am

5:50 am. 30 minutes high intensity.

Wiped from the week, have been baking, bbqing and putting away the crap that accumulated over the past 7 days. Going to go sit in front of the fire and zone out!

Nat

Hey Zoner,
Your Looking Terrific. Really and Truly terrific. Can I make a suggestion. Take that same pic again and this time give us a smile. Think of a cross dressing wookie if you need to. That is enough to make anyone smile.

Hey, Kook! I am smiling - it's just that the picture is so tiny you can't really see it And if I weren't? I'm grinnin on the inside Big time!

N

Oh All Right, said kind of like Eeyore.

Here are the gory details:

5:30 pm. 40 minutes cardio - higher than moderate intensity, with some really intense intervals thrown in.

45 minutes circuit training; 2 circuits, 20 minutes each, almost 5 minutes in between the two but no rest between exercises.

Pushups (the regular kind) - 20 reps
Lunges w/ barbell (45 lbs) - 20 reps each leg
Military press - 2x15 lbs - 20 reps
Floor crunches - 20 reps
Reverse crunches - 20 reps
Incline dumb bell curls - 2x15 lbs - 20 reps
Sumo Squats - 45 lbs - 20 reps
Tricep kickbacks - 10 lbs - 20 reps
Shrugs - 45 lbs - 20 reps
Calf raises - no weight - 20 reps each leg
Flyes - 2x10 lbs - 20 reps.

Goal was high reps, lighter weights - you don't wanna hurt from this, you wanna deplete as much glycogen as possible w/o working out much longer than 90 minutes (cortisol gets too high after that).

And then.... carbs, carbs and more carbs. Burp.

Nat

Thanks for the tip about the inclines Nat.

I agree with the smile idea from the wookie... and as you know.. let the wookie win


Topher

Yesterday:


5:55 am. 35 mins cardio - mod intensity

5:45 pm. 20 minutes of guerrila cardio _ ouchies!!! followed by more pain :whip2

Shoulders:
Military press, pyarmid sets
20x12 reps
30x12 reps (ok that wasnt a pyramid)
34x10 reps
45x8 reps
55x6 reps

Lateral raises suppersetted with bent over revese flyes
LR: 20x12 reps
RF: 20x8 reps

LR: 20x10 reps
RF: 16x10 reps

Upright row, 3 sets, 12 reps each, 45 lbs all times

Finished off with 2 sets front raises, 10x20lbs.

Abs: timed workout; 12 minutes no rest to (utter and complete) failure:
crunches, rever crunches, oblique crunches, leg raises, pike ups, leg bent-raised no support floor crunches. Abs will hurt tomorrow and the next day and the day after that. Oh yay!

Chris, with the rate at which I've been changing pics he'll win eventually

Nat

Great Job...you are a fine example for all of us. I was wondering if I should do more cardio...I think I know the answer now!Wow!

Hello Nat,
If you get a spare min. can you hop over to my gym log and answer a question about BodyRX.

You look great.

Thanks, Lynn

Feels good to hurt sometimes

Today: 5:50 am. 40 mins cardio - moderate intensity.

Thatzit. Was too pooped this evening for even a 20 MAS, and quite frankly, I don't need it! No bloating from the carb up, if it was going to happen it would have by now. In fact was down .5 a lb this morning

Tomorrow: Back, chest bis & tris. I'm feeling industrious!

Nat

Had an awsome workout tonight. Here's how today went:

5:45 am. 48 mins (lets just call it 50) moderate cardio!

5:00 pm. 10 mins warm up cardio then Back/Chest/Tris & Bis

Back:
Wide grip lat pull downs, 6 sets of 10, 65 lbs, 45 secs between sets
Pushups (the guy type ), 5 sets of 10 reps, 45 secs between sets

Chest:
Barbell chest press, 6 sets of 10 reps, 65 lbs, 45 SBS
Incline flyes, 5 sets of 12 reps, 30 lbs, 45 SBS

Tris:
Skull crushers, 5 sets of 10 reps, 30 lbs, 45 SBS
Kickbacks, 4 sets of 12 reps, 15 lbs first 2 sets, 10 lbs last 2 sets, 4SBS

Bis:
EZ curls, 5 sets of 10 reps, 30 lbs, 60 SBS
Concentration curls, 4 sets of 10 reps, 12 lbs, 45 SBS

Stretching, glutamine, whey protein & rockets baby, rockets!

Nat