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Post by Stacey Jones on Jul 13, 2006 18:31:42 GMT -5
So when I left earlier today I just wasnt finished...so I went back
Dumbbell front Raises 3 sets 15 Pounds 10 Reps
Dumbbell Lateral Raises 3 Sets 10 pounds 10 Reps
Shoulder Press Machine 4 Sets 10 @30 LBS 10 @40 LBS 10 @50 LBS 10 @ 55LBS
Cable rope upright rows 4 sets 10 @ 40 LBS 10 @ 50 LBS 10 @ 60 LBS 10 @ 70 LBS
Smith Machine Shrugs 4 sets 10 with 70 added pounds 10 with 90 pounds added to bar 10 with 180 added to bar (help with last 5) 5 with 230 added to bar no help!
Now I believe I am finished for the day.....
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Post by Stacey Jones on Jul 16, 2006 15:48:50 GMT -5
7/14/06
Bench 2 sets 10 Reps Bar 5 sets of 10 65LBS 5 sets of 10 85 LBS
Close grip 5 sets of 10 85 LBS 3 Sets of 15 Bar
Cable tricep pressdown 5 Sets 10 @ 50 LBS 10 @60 LBS 10 @ 70 LBS 10 @ 80 LBS 15 @ 30 LBS
Cable pressdown with lat bar 5 Sets 15 @ 30 LBS 15 @ 40 LBS 10 @ 50 LBS 7 @ 55 LBS 15 @30 LBS
rope pulldowns 5 Sets 12 @ 45 10 @ 50 LBS 10 @55 LBS 8 @ 60 LBS 15 @ 40LBS
Dumbbell lick back 5 Sets 10 @ 15 LBS 10 @ 15 LBS 10 @ 15 LBS 10 @ 15 LBS 15 @ 10 LBS
DB standing Tricep ext. 5 sets 15 @15 LBS 10 @ 20 LBS 10 @ 20 LBS 8 @ 25 LBS 15 @ 15 LBS
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Post by Joey Smith on Jul 16, 2006 19:16:35 GMT -5
Now thats the kinda tricep work I am talking about!....greta work Stacey!....
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Post by Stacey Jones on Jul 17, 2006 6:51:03 GMT -5
Thanks Joey! See I;m paying more attention than you thought....see ya Tuesday!
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Post by ronald55 on Jul 17, 2006 23:46:04 GMT -5
Great job girl. You must have been really tired today when I saw you. You looked drained. Sorry I didnt speak more. I saw you as you were leaving. See you tomorrow.
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Post by Marty Queen on Jul 18, 2006 11:16:00 GMT -5
great volume on the tricep work
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Post by Stacey Jones on Jul 18, 2006 18:00:02 GMT -5
Thanks Ron and Marty!!
7/18/06 Bench close grip Bar 10x 2 sets
close grip with 6 board 55 x 3 60 x 3 65 x 3 70 x 3
135 x 2 x 3 Sets 150 x 2 x 3 sets 165 x 2 x 3 sets 180 x 2 x 3sets 205 x 1 210 x 1 225 x 1 (pretty ugly) NEW PR!!!!
Lat bar cable tricep pressdown 10 x 45 LBS 10 x 55 10 x 60 15 x 45
cable Side tri ext. elbow shoulder hieght ( anyone know the name of this)? 15 x 20 lbs 10 x 30 lbs 10 x 30
Skull crushers with ez bar (30 LBS) 3 sets of 10 1 set of 15
cable kickbacks 10 x 20 LBS 10 x 30 LBS 10 x 30 LBS 8 x 30 LBS
Joey You ROCK!!!!!!!!!!!
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Post by Stacey Jones on Jul 18, 2006 18:52:31 GMT -5
7/18
Lateral lying side raises 3 sets of 10 @ 10 lbs
dumbbell front raises 3 sets of 10 @ 10 LBS
Shoulder press machine 10 x 30 lbs 10 x 40 lbs 10 x 50 lbs
Dumbbell shoulder flys 3 sets of 10 @ 10 lbs
rear delts on peck deck 10 x 30 lbs 10 x 45 lbs 8 x 60 lbs
smith machine shrugs 10 @ 90 pounds added 10 @ 180 lbs added 10 @ 200 added 10 @ 250 added , help with last 5 reps
oh and 700lbs on the leg press for 10 reps just to prove i can
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Post by Joey Smith on Jul 18, 2006 21:41:40 GMT -5
I am very proud of you and Haley today!....you girls gave your all and that was fukin awsome!....
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Post by Stacey Jones on Jul 19, 2006 6:38:37 GMT -5
Damn Joey, yesterday was awesome!!! That felt so amazing, I never dreamed I would ever hold that kind of weight in my hands at all....thank you sooooo much!!!!!!!!!
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Post by Marty Queen on Jul 19, 2006 10:37:28 GMT -5
great bench day and then some real strong delt work. Good job!
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Post by Stacey Jones on Jul 20, 2006 17:09:26 GMT -5
Thanks Marty, with doing budget Ive been having to miss quite a bit and pull double work outs when I have time.....
7/20/06 Close Grip supinated lat pull down 15 x 45 LBS 15 x 65 LBS 10 x 75 LBS 10 x 90 LBS
Lat bar seated row 15 x 45 LBS 15 x 65 LBS 10 x 75 LBS 10 x 90 LBS
Lat pull down 15 x 45 LBS 15 x 65 LBS 10 x 75 LBS 10 x 90 LBS
Close grip lat pull down 15 x 45 LBS 15 x 65 LBS 10 x 75 LBS 10 x 90 LBS
Smith Machine Row 10 x 70 added 8 x 90 added 8 x 90 added
My first time SUMO DEADLIFTS!!! on the smith machine Joey took my sumo deadlift virginity.....thanks Joey! I loved it!!!!!
3 Reps x 50 added LBS 3 reps x 70 added LBS 9 reps x 90 added LBS (trying to get my form ).
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Post by Stacey Jones on Jul 21, 2006 15:26:32 GMT -5
6/21/06 Ron and I worked out together today....Thanks Ron!!!
Bench Warm up Bar x 10 85 x 10 reps
95 x 10 reps x 4 sets
Decline 65 x 10 85 x 10 105 x 10 105 x 10
Incline to cable cross 85 x 10 40 x 10 85 x 10 40 x 8 85 x 10 30 x 10
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Post by Breaker on Jul 22, 2006 0:09:04 GMT -5
Not to bad of a workout there Stacey, also if you can get me some video of your deadlift form and I will see what I can do far as helping you with your form.
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Post by Stacey Jones on Jul 22, 2006 7:15:05 GMT -5
ok, I will see what I can do about getting that, thanks!!!
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