Tuesday, April 22, 2008

Relentless, Relentlessness!!! WORKS!!




www.BuffMother.com

I woke up down 3 pounds today...to 124.4~ which may be a slightly dehydrated number, but I'll take it!!

It is c-day 15 for me and I am sore, but feeling good! My workouts the past two days have been GREAT~ here they are:

Monday’s workout-

Warm up r-bike 20 mins

Cybex lat pulls 130#x10 for warm up

Assisted pull ups
20x10 under hand
20x10 over hand
20x 8 under hand
paired with upright rows with DB's
15'sx10
20'sx8
15'sx10

Rows- seated
90x10
100x10
110x9
paired with DB bicep curls
25's with twistx10x2--all very hard!
25'sx6 no twist

Lat pull downs
80x10
100x8
110x6
100x6
paired with one arm at a time lateral raises (alternating arms)
15'sx10x3

Standing "W" DB miliary
20'sx10x3
paired with hanging sit ups
3 sets to failure

Barbell bicep curls
45x10
55x6
55x5+45x5
paired with knee ups
15to front+10 each side x 3 sets

intervals on the stair mill
3 min warm up
1min hard;1min easy for the remainder of the 20 mins-- total floors 118
6;8
6;8
7;9;7;9;7;10
7;9;7;9;7;10

I was dead at the end of that!

Then todays:

Warm up r-bike 11 mins

Squats
45#x10
95#x10--back pain so I stopped

One leg at a time- Hammer Seated leg press
45x10
70x8x2
80x8-- this is a pb for me on this...about a month ago 45# was very heavy!!
paired with seated calf raises
80x10
100x10x2

45degree squat
machinex20
90x10
140x10x2-- very happy with this also, my pain is gone for the most part on these
paired with laying side leg raises- very slow
20each legx3sets

Smith Lunges
50#x10x3
paired with
one set side lunges-no weight 20 reps
and 2 sets walking lunges
20#db'sx15

Leg Extensions
110x10 toes out really focused on VMO, short ROM
130x10x3
paired with leg curls
90x10x2
85x10

Then I tanned...

For eating so far
PPPP (boca, salmon, eggs)
CC (strawberries and 1/2 slice of pb&jelly toast, carrots)
G(spinach)
FF(salmon, eggs andI woke up down 3 pounds today...to 124.4~ which may be a slightly dehydrated number, but I'll take it!!

It is c-day 15 for me and I am sore, but feeling good! My workouts the past two days have been GREAT~ here they are:

Monday’s workout-

Warm up r-bike 20 mins

Cybex lat pulls 130#x10 for warm up

Assisted pull ups
20x10 under hand
20x10 over hand
20x 8 under hand
paired with upright rows with DB's
15'sx10
20'sx8
15'sx10

Rows- seated
90x10
100x10
110x9
paired with DB bicep curls
25's with twistx10x2--all very hard!
25'sx6 no twist

Lat pull downs
80x10
100x8
110x6
100x6
paired with one arm at a time lateral raises (alternating arms)
15'sx10x3

Standing "W" DB miliary
20'sx10x3
paired with hanging sit ups
3 sets to failure

Barbell bicep curls
45x10
55x6
55x5+45x5
paired with knee ups
15to front+10 each side x 3 sets

intervals on the stair mill
3 min warm up
1min hard;1min easy for the remainder of the 20 mins-- total floors 118
6;8
6;8
7;9;7;9;7;10
7;9;7;9;7;10

I was dead at the end of that!

Then todays:

Warm up r-bike 11 mins

Squats
45#x10
95#x10--back pain so I stopped

One leg at a time- Hammer Seated leg press
45x10
70x8x2
80x8-- this is a pb for me on this...about a month ago 45# was very heavy!!
paired with seated calf raises
80x10
100x10x2

45degree squat
machinex20
90x10
140x10x2-- very happy with this also, my pain is gone for the most part on these
paired with laying side leg raises- very slow
20each legx3sets

Smith Lunges
50#x10x3
paired with
one set side lunges-no weight 20 reps
and 2 sets walking lunges
20#db'sx15

Leg Extensions
110x10 toes out really focused on VMO, short ROM
130x10x3
paired with leg curls
90x10x2
85x10

Then I tanned...

For eating so far
PPPP (boca, salmon, eggs)
CC (strawberries and 1/2 slice of pb&jelly toast, carrots)
G(spinach)
FF(salmon, eggs and olives)

Stay Relentless, It works!!
-M