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Post by Stacey Jones on Jul 22, 2006 10:07:08 GMT -5
7/22/06
taught a 1 hour Pilates class using 3 pound dumbbells the entire class.
Cable bicep curls 10 x 20 LBS 10 x 25 LBS 10 x 30 LBS 10 x 35 LBS
Cable hammer curl 10 x 20 LBS 10 x 25 LBS 10 x 30 LBS 10 x 35 LBS
Cable curl with the lat bar, wider grip 10 x 30 LBS 10 x 40 LBS 8 x 50 LBS 8 x 55 LBS
Side cable curl (pulley shoulder height) 10 x 20 LBS 10 x 25 LBS 8 x 30 LBS 8 x 35 LBS
Reverse cable curl 10 x 20 LBS 10 x 25 LBS 10 x 30 LBS 10 x 20 LBS
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Post by Marty Queen on Jul 23, 2006 10:17:24 GMT -5
Stacey -- great work, great volume, keep it up!
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Post by Joey Smith on Jul 23, 2006 11:57:21 GMT -5
Awsome volume girl....
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Post by Stacey Jones on Jul 23, 2006 14:58:26 GMT -5
Thanks guys! 7/23/06 Lat pulldown 10 x 50LBS 10 x 65LBS 10 x 75LBS 10 x 95LBS 10 x 105LBS one arm cable row 10 x 30LBS 10 x 40LBS 8 x 50 LBS 8 x 55 LBS Kneeling one arm rotating lat pulldown 10 x 40 LBS 10 x 50 LBS 10 x 60 LBS 10 x 70LBS Seated row 10 x 50LBS 10 x 60LBS 10 x 75LBS 10 x 90LBS eyepull with rope 10 x 60LBS 10 x 70 LBS 10 x 80 LBS 8 x 90 LBS Smith machine lat pull up 4 x 10 Smith machine shrugs 10 x 90 LBS added 10 x 160 LBS added ;D
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Post by Stacey Jones on Jul 24, 2006 18:57:37 GMT -5
7/24/06
glute machine 10 x 40 LBS 10 x 50 10 x 60 15 x 70
Leg curl 10 x 40 10 x 50 10 x 60 8 x 70
Leg ext. 10 x 40 10 x 50 10 x 60 8 x 70
leg press 10 x 305 10 x 395 10 x 485 10 x 575 20 x 305
leg press calf raises 10 x 305 10 x 395 15 x 485 15 x 575 25 x 305
Inner thigh 50 x 15 70 x 15 80 x 15 90 x 15 50 x 25
Outer thigh 50 x 15 70 x 15 80 x 15 90 x 10 50 x 25
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Post by Marty Queen on Jul 25, 2006 11:22:57 GMT -5
more awesome volume! nice work on the leg presses
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Post by Stacey Jones on Jul 25, 2006 18:48:54 GMT -5
I gave blood yesterday so I decided I better go light...I love the leg press...Thanks Marty....
7/25/06
The following bench work came straight from Hayley (my best friend) we missed you today Joey!!
Bench 12 x 65 LBS 10 x 85 6 x 95 4 x 105 2 x 115 2 x 125 NEW PR!!! 4x 105 8x 85 16 x 65
DB tricep kickback 10 x 15 LBS 10 x 20 10 x 20
Incline peck fly DB 10 x 15 LBS 10 x 20 10 x 20
standing db tricep press 10 x 20 LBS 10 x 25 10 x 30
incline db press 10 x 15 LBS 10 x 20 10 x 20
key presses db 10 x 15 LBS 10 x 20 10 x 25
DB pullover shoulders on bench 10 x 25 LBS 8 x 30 6 x 30
rope tricep pressdown 10 x 30 LBS 8 x 35 6 x 40
Lat bar pressdown 10 x 30 LBS 8 x 60 4 x 65
Decline press machine 10 x 25 LBS 6 x 30 3 x 35
rope tricep ext. 10 x 30 LBS 6 x 40 3 x 45
cable lateral shoulder raise 10 x 20 LBS 10 x 15 10 x 15
Cable front raise ( palm down) 10 x 15 LBS x 3 sets
DB Arnold press 3 sets of 10 x 10 LBS 8 x 15
Bent reverse fly DB 8 x 8 LBS x 3 sets
Shoulder fly DB 10 x 10 LBS 8 x 15 5 x 15
DB front raise palm in/ pause/5 seconds 10 x 5 lbs 10 x 8 lbs 10 x 10
cable internal rotation 10 x 20 LBS 8 x 30 4 x 40
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Post by Marty Queen on Jul 26, 2006 8:22:01 GMT -5
dang girl! monster volume!
how long did that workout take?
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Post by Stacey Jones on Jul 26, 2006 9:48:25 GMT -5
thanks Marty, It was 3.5 hours...Because of teaching yoga classes on Wednesday nights I dont get to lift so I have to double up on Tuesday nights....lol
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Post by Stacey Jones on Jul 26, 2006 18:43:48 GMT -5
7/26/06
1 Hour NIA class
supinated close grip lat pulldown 10 x 45LBS 10 x 60 10 x 75 10 x 90 5 x 100
Lat Bar row 10 x 45Lbs 10 x 60 10 x 75 10 x 90 6 x 105
Bent over DB row 10 x 15LBS 10 x 20 10 x 30 10 x 35
Upright row 10 x 10LBS 10 x 15 10 x 15 10 x 15
pronated close grip assisted pull up 10 x 75 LBS 10 x 85 pls 10 x 95 5 x 105 ( Ive never lifted that much of my own weight...woo hoo)
wide grip lat pull down 10 x 45 10 x 60 10 x 65 10 x 70 10 x 75
back ext machine /pause/10 sec 10 x130 8 x 150 8 x 160 6 x 170
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Post by ronald55 on Jul 26, 2006 21:57:36 GMT -5
Great work girl. I see your results in multiple ways. I know you dont see them now, but just listen to the compliments that you are getting. Keep it up.
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Post by Stacey Jones on Jul 27, 2006 6:49:25 GMT -5
Thanks Ron! I do wish I could see the physical changes as much as others can, I know I will. I keep going because it makes me feel good, I feel stronger and that is what matters.
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Post by Marty Queen on Jul 27, 2006 10:27:34 GMT -5
Stacey -- you are working so incredibly hard that you will see those changes and when you do they'll be dramatic.
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Post by Stacey Jones on Jul 27, 2006 12:02:06 GMT -5
Thanks so much Marty...You guys are great!!!!!!!!!
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Post by Stacey Jones on Jul 27, 2006 18:48:26 GMT -5
6/27/06
Smith Machine Sumo style squats 10 x 50LBS 8 x 70 6 x 90 4 x 110
Cable leg curl 10 x 50LBS 10 x 60 10 x 60 (forgot to move it up....ooops) 10 x 70
Leg ext. Machine 10 x 50LBS 8 x 60 6 x 70 4 x 80
Leg Press (unilateral) 8 x 215 LBS 6 x 265 6 x 295
Leg press (both legs) 10 x 305LBS 10 x 395 10 x 485
Calf raises (leg press) 25 x 215LBS 25 x 265 25 x 295 25 x 305 25 x 395 20 x 485 ;D
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