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Post by Joey Smith on Oct 1, 2007 22:58:00 GMT -5
Damn girl I taught you well!....very nice mix up of excersises....
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Post by Stacey Jones on Oct 1, 2007 23:15:35 GMT -5
yes you did teach me well Joey! It helps that I am such a good student as well, always asking why......lol
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Post by Stacey Jones on Oct 4, 2007 12:49:09 GMT -5
10/2/07 Bench Bar x 8 x 2 65 x 6 x 2 85 x 4 x 2 95 x 3 x 2 115 x 3 added 2 board 135 x 3 x 2 3 board 145 x 0 x 2 forced rep
lying low pulley skull crusher 30 x 8 x 4
tri pressdown 60 x 10 70 x 10 80 x 10 90 x 8
low pulley overhead tri ext 40 x 6 x 4
one hand reverse grip tri pulldown 20 x 6 x 4
JM presses 37 x 4 x 4
incline elbows out tri ext 15 x 8 x 4
incline lateral raise, arm hanging over top of bench toward floor 8 x 10 10 x 8 x 2
face down incline front raise 10 x 8 x 3
incline shoulder press/hammer grip shoulder press ( incline) 20 x 8 x 3/20 x 6 x 3
Pretty good day considering I had a stomach virus.....
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Post by Stacey Jones on Oct 4, 2007 12:53:56 GMT -5
10/3/07 Standing lat pulldown 70 x 8 80 x 8 90 x 8 100 x 6 110 x 4
Tbar row, narrow grip, palms in 45 x 8 55 x 8 65 x 4 75 x 4 85 x 3, 3 second hold last rep
Face down shrugs 57 x 10 x 5
seated row, wide grip palms in 70 x 8 x 4
Cable shrugs front then back 100 x 10 x 4/100 x 10 x 4
low pulley drag curl palms up/palms down 50 x 8 x 4/50 x 8 x 4
internal/external hammer curls 15 x 6/15 x 10 x 3 15 x 5 x 2
concentration curls 20 x 5 x 4
rear delt on flye machine 30 x 10 40 x 10 60 x 10 x 2
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Post by Stacey Jones on Oct 4, 2007 12:58:21 GMT -5
10/4/07 Deads Conventional 135 x 1 x 3 155 x 1 x 2 175 x 1 185 x 1 195 x 1 205 x 1 215 x 1 PR ~ 70 lb PR~!
All over 145 were PRs for me today, I just started training deads a few weeks ago! Thanks to Rodney and Travis for their advice and for helping me with my form!
I cant believe the weight went up that much, I have lost over 20 pounds, I am so excited!!!
Various thick tubing ab work
High pulley good mornings 50 x 8 x 4
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Post by Joey Smith on Oct 5, 2007 1:12:38 GMT -5
Damn these workouts are brutal....making me proud....awsome on all....is Keith still working out there?....someone said Dannys is closing is that true or bullshit?....
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Post by Stacey Jones on Oct 5, 2007 12:56:03 GMT -5
Thanks Joey! It feels great to be hitting it so hard! Danny has assured me that its bullshit that he is closing! Keith is still lifting here, I think he may be trying to train some people here too! It is great to have your support, Ive missed having a support system, makes it hard sometimes....
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Post by Joey Smith on Oct 8, 2007 23:43:40 GMT -5
Well you know I still support ya....keep it up....If I can help I will....
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Post by Stacey Jones on Oct 12, 2007 18:55:51 GMT -5
Thanks Joey! I really appreciate it!!
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Post by Stacey Jones on Oct 12, 2007 18:58:04 GMT -5
10/5/07 Bench Bar x 8 x 2 55 x 8 x 2 65 x 8 x 3 75 x 6 x 3
Decline 75 x 8 x 6
Various tricep work, had to go
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Post by Stacey Jones on Oct 12, 2007 19:03:23 GMT -5
10/8/07
Squats in power rack, pins set at parallel All sets done narrow, medium, and wide stance 65 x 3 x 3 75 x 3 x 3 85 x 3 x 3
Leg Press (feet close) 200 x 6 x 3 Calves feet straight, slow, 3 second pause at full ext. 200 x 6 x 3 feet medium 200 x 6 x 3 claves toes turned in, slow, 3 second pause at full ext. 200 x 6 x 3 feet wide 200 x 6 x 3 calves toes turned out, slow, 3 second pause at full ext. 200 x 6 x 3
Weighted sissy squat 25 x 4 x 4
30 minutes in sauna
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Post by Stacey Jones on Oct 12, 2007 19:07:58 GMT -5
10/9/07 Bench Bar x 8 x 3 65 x 4 x 2 85 x 3 x 2 95 x 3 x 2 105 x 2 115 x 1 125 x 1 135 x 1 140 x 0
lOW PULLEY BENT CROSSOVER 20 x 10 30 x 8 40 x 4 50 x 1 with a 5 second pause
High Pulley Chest press to hammer grip chest press 30 x 10/30 x 8 40 x 10/40 x 6 50 x 6/50 x 4 x 2
one arm tri ext 30 x 8 40 x 5 x 3
tri pressdowns 50 x 10 70 x 10 80 x 8 x 2
Front and lateral DB Combustion 8 x 8 x 3/8 x 8 x 3
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Post by Stacey Jones on Oct 12, 2007 19:13:13 GMT -5
10/10/07 One arm lat pulldown 30 x 6 x 3 40 x 5
one arm high pulley row 40 x 8 50 x 8 60 x 6 x 2
Bent one arm DB Row 30 x 6 x 3
low pulley bent row to chest, wide grip, palms in 60 x 6 x 4
decline high pulley row to upper chest 80 x 8 x 4
Decline high pulley revers back ext 130 x 10 x 4
Decline high pulley shoulder raises 50 x 8 x 4
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Post by Stacey Jones on Oct 12, 2007 19:16:52 GMT -5
took the 11th and 12th off, Im beginning to think I am overtraining a little and need a little recovery time! I am going Saturday to get a certification to teach a Silver Sneakers Class which is a chair aerobics class for seniors. More time at the gym!
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Post by Joey Smith on Oct 22, 2007 16:37:11 GMT -5
Rest is a good thing girl....how did the cerification go?....
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