7-29-04 147.5

Supersets:
Full squats--10 sets 10 reps 95 lbs.
Lying leg curls-- 10 sets 10 reps 50 lbs.

Supersets:
Incline set ups--3 sets 20 reps with 25 lb. plate
Seated calf raises-- 3 sets 20 reps 165 lbs.

Then cleaned up the basement
Wasn't sore from yesterday's work-out but I knew the weight wasn't heavy enough. If I continue with this I'll go up to 115 lbs. for squats. It's suppose to be 60% of max. 1 rep. squat....I'm not sure what that is, apparently more than 95 lbs. But knowing me, I won't stay with this method very long anyways. Haven't done any aerobics this week...and still eating too many calories.....hormone sabotoge.

7-30-04 150 (oh well...)


Arms- supersets: 10 sets x 10 reps.
dips-- 10 sets of 10 reps.
Inc. db curls-- 15 lbs. 10 sets of 10 reps. slow and isometric

Shoulders- supersets: 3 sets x 12 reps.
Bent over flyes-- 15 lbs. - 10 lbs. x 12 reps.
Seated db side laterals-- 10 lbs. x 12 reps.

Stretches, and abs weren't sore, so I did them again. Not sure if I'll do this again next week or go back to usual lifting. I don't need a spotter for this method....so I may go another week with it. I miss the heavy weights. I may just go heavier less reps. but stay with 10 sets using only a couple of exercises. Got my punching bag put up today so I'll be doing that a little everytime I go down there.

I have heard of the bellydancing twins!!!! I am sure as hell gonna try it!!!
Maybe I will look for a couple of their videos!! sounds good to me!!!

Take care Deb!!

8-5-04 144

Chest and Back supersets:
Inc. db presses-- 35s x 10 reps. 10 sets
w/g cheater chins-- 10 reps. 10 sets

Inc. db flyes-- 30s x 10, 10, 10
T-bar rows-- 95 x 10, 10, 10

stretches and punched the heavy bag a little.
It's been a bad TOM this week so that's why I haven't been around. But I felt strong so the rest probably did me some good. I started taking 5-HTP for help with my out of control appetite. Just started it yesterday. These are my supplements now:
Whole Source multivitamin / Potassium / Calcium, magnesium & zinc / Super B-Complex / Amino blend / Conjugated Linoleic Acid / Yohimbe / Codliver oil / 5-HTP / and DHEA once a week.

8-9-04 146.5

Supersets:
Squats-- 115 x 10 sets 10 reps.
Hyperext.-- 10 sets 30 reps.

Supersets:
Inc. crunches-- 3 sets 25lb plate x 30, 30, 30
Seated calf raises-- 3 sets 165lbs. x 30, 30, 30

stretches and more ab work
worked out too soon after supplements..... stayed nauseous throughout work-out . Next week I will go back to squatting heavy to see if my strength has increased any yet.

Keep it up missy!!! Keep it up!

8-11-04 146.5

supersets 10 sets
arms:
dips--20 reps., 15, 12, 10 x 7sets
inc. db curls-- 20 lbs. 10 sets x 10 reps + isometrics

supersets 3 sets
shoulders:
cable rear delts-- 20 lbs. x 15, 15, 15
seated db side laterals-- 10 lbs. x 10(+jacks), 10+, 10+

stretches

8-12-04 146

supersets 10 sets:
chest and back
Inc. db presses-- 40lb x 10, 10, 10, 8, 8, 7, 7, 6, 7, 5
w/g pulldowns-- (weider) 40 x 10/ 50 x 12 (marcy) 90 x 12 / 100x 10/ rev. 90 x 10, 10, 10 / reg. 10, 10

supersets 3 sets
cable rows-- 50 x 10/ 60 x 10 / 80 x 12
inc. flyes-- 30lb x 10, 8, 8

stretches

I need to go up on presses, so I'll do barbell next week. My dumbbells only go up to 40 lbs. Couldn't get the feel right on w/g pulldowns. I'm thinking of staying with the 10 sets thing next week just doing max and strip down to failure. I'm a little sore from yesterday.

8-13-04 146

Supersets: 10 sets
Squats-- 155 x 8 / 145 x 8 / 135 x 8 / 125 x 10 / 115 x 10 / 105 x 10 / 95 x 10, 10, 10, 10
Hyperext.-- with 20 lb weight 30 reps x 10 sets

Supersets: 3 sets
Inc. crunches-- 15 lb medicine ball x 30+ 10 twist (2 sets) 25 lb plate 30+ 10 twist
Seated calf raises-- 185 lbs. x 25, 25, 25

stretches, 20 push-ups, more ab work
I was pretty nauseous after this work out. Ate at WUs (chinese restaurant) before working out. I told dh that was the last time we were eating out until I at least get down to 140! He is my saboteur without meaning to be.

You go girl with your tough workouts!!!! I gotta get a squat rack so I can go higher. I know this is silly, but what are supersets, strip sets...etc. My dh has been a saboture lately himself. When he knows Im on carbup, he offers me a hot fudge sundae!!!! Ive been trying to do clean carbups, but alas hot fudge is my weakness. Although with the carb cycling, Im starting to see a downward trend.....sooooooo......keeping fingers crossed. I dont mind slow loss, any loss works for me. I also feel stronger now with more carbs in my system and have good energy (except for the sinus infection, but thats another story ). You are kickin butt with your workout!

8-16-04 145.5

chest and back: 10 sets

Flat bench presses--135 x 3+1, 3, 2+1 / 125 x 4+1 / 115 x 5+2, 5+1 / 105 x 5+2, 4+2 / 95 x 6+1, 5+2
W/G cable rows-- 40 x 14, 12, 10, 8, 6 / 35 x 10, 8 / 30 x 10, 10, 12

3-4 sets
Flat flyes-- 30 x 12 / 35 x 7+1, 6+1
T-bar-- 115 x 5, 6, 6 / 100 x 8, 6 / 90 x 10+2

Stretches and push-ups (15)
Stepson spotted today

Jan, supersets are going from one exercise to another, usually opposing bodyparts (ie. chest/back) sometimes you do it without rest, (I have been resting) until both body parts have had a set. (one set db presses to wide grip pulldowns rest, back to db presses and repeat) Stripping or declining sets, you go lighter by stripping plates off or lighter dumbbells as you progress into the exercise. Sometimes with no rests, but again, I am resting 60 secs. You start as heavy as you think you can and try to go to failure. I hope I explained that right. I'm not too strick with my work-out methods, I just do what I feel like doing that day. I had planned to superset these today, but got excited about having a spotter and forgot . No big deal. Thanks for stopping by my gym log!

8-17-04 145.5

1 set db curls 30 x 5 (then stepson came in and said do shoulders first)

Shoulders:
Military presses-- 45 x 15 / 85 x 4, 3 / 65 x 6, 5, 5 / 55 x 6, 6, 6, 6
db side laterals-- 10 x 12 / 15 x 20 / 20 x 15 (bent arms) 25 x 10 (bent arms)

Arms:
straight bar curls-- 55 x 6, 5 / 45 x 6, 5
db curls-- 20 x 6, 6, 6 / 15 x 10, 10, 10, 10, 10, 10, 10
Rope pushdowns-- 30 x 7, 7 / 20 x 7, 5
lunge rope ext.-- 20 x 8, 8, 8, 8

My arms haven't felt this good in a while . I love having help.

8-18-04 145.5

Squats: 95lbs. x 12 / 165 x 8, 8, 6 (not quite parallel) / 155 x 8, 8, 6 / 135 x 10,8,8

Lunges: 0 x 10 each, 25 lbs. x 15, 15, 13

Hyperext.: 0 x 20 / 25 lbs.x 16 (got a little light headed) / 25 x 25

Seated calf raises: 165 lbs. x 30, 20, 15 (1 set of 1 legged standing calf raises)

Abs....lots and lots of ab stuff

Stretches, 20 push-ups

Hey sweetie! Sorry about not updating my laundry! I find it kinda depressing going there...seeing that it has been a hell of along time since I have actually moved my butt! But I did manage to go to Curves 3 times this week. Thanks for keeping me on track and checking up on me..I will make it back to my gym log soon!!! Hugs!!!

8-20-04 144.5

Chest and back supersets with 60 sec. rest:
Inc. db presses: 40 x 13, 10, 10, 9, 8, 8, 8,7,7,7
Cheater chins: 10, 10, 10, 10 / straight arm pushdowns: 40 x 10, 8, 8, 8, 7, 8

Inc. flyes: 35 x 8, 8, 6
low cable rows: 70 x 12 / 80 x 9 / 90 x 7

cross bench pullovers: 40 x 8, 7, 4

abs and stretches
did rebounder this morning before breakfast
No help today..... :-(