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Post by Joey Smith on Sept 11, 2006 21:47:48 GMT -5
Girl you are the shit....your smile and excitement reminded me what this is about Sharon....HAVING FUN!....thanks....
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sharon
Fulltime Member
Posts: 113
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Post by sharon on Sept 23, 2006 7:18:34 GMT -5
8/18 M/E bench
Flat bench w/chains barx10 with 40lb chainsx5--->2 sets with 70lb chainsx3--->2 sets
shirted bar with 100lb chainsx3 60 w/100lb chainsx3 90 w/70lb chainsx3 100w/70lb chainsx2
100x2 raw
25lb db x10 x 3 sets
abs 10 lb db x 10 on incline bench----2 sets 60 lb x 15 on machine 2 sets each side obliques w/10 lb plate 60 lb x 10 x 2 sets pull downs
30 minutes on treadmill
8/19 M/E squat & dl
box squat bar x 5 x 2 sets bar x 3 with purple bands bar x 3 with purple and green bands---->3 sets 75 x 3 with p&g bands 95 x 3 with p&g bands 105 x 3 with p&g bands 115 x 2 with p&g bands
rack pulls 135x3 185x3 225x2 (and a half--forgot to powder and got stuck on my leg!!) 245x3 20 minutes on eliptical
9/20 only cardio today! 15 minutes on eliptical and 15 on treadmill
9/21--upper body accessory
5 minutes on eliptical
20lb db presses x 10 30lb db x 10 (a little heavy) 25lb db x 10 x 2 sets
hammer strength incline bench 20 x 10 50 x 10 x 3 sets
hammer strength flat bench 20 x 10 40 x 10 x 3 sets
tricep db skull crushers laying on the floor 10lb db x 10 x 3 sets
9/22-lower body accessory
20 minutes on eliptical 10 minutes on treadmill
reverse hyper no weight x 10 25 lbs x 10 x 3 sets
super setted with incline abs with mini bands 3 sets of 10
kettle bells one arm swings 10 per arm x 3 sets
sled dragging 4 trips forward 3 trips backward
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Post by Marty Queen on Sept 25, 2006 15:06:40 GMT -5
strong work! way to work that cardio!
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Post by badrock on Sept 26, 2006 17:13:14 GMT -5
Nice bench and squat sessions Sharon
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sharon
Fulltime Member
Posts: 113
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Post by sharon on Sept 26, 2006 19:30:24 GMT -5
I've actually got five minutes to sit down and post, so even though there isn't much to post, I'll take advantage of the time! I have a limited amount of gym time on the days I have to work. As it is, I get up at 4:30am to get in what little I can before going to work for twelve hour shifts. Anyway, enough of my bitching.....
9/25 lower body accessory
10 min. on eliptical for warmup
seated leg press (hammer strength) 90 lbs x 10 180 x 6 w/pause at bottom 230 x 6 w/pause 270 x 6 w/pause 320 x 1 w/pause......went back down for two and stayed right there!!!
seated leg curl 60 x 10 75 x 10 x 3 sets
abs 12lb db on incline bench 4 sets of 10
9/26 upper body accessory
10 min eliptical for warmup
seated row 60 x 10 70 x 10 x 3 sets
pull downs 62.5 x 10 70 x 10 x 3 sets
reverse pec deck 36lbs x 10 x 4 sets w/pause
I'm off Wednesday and Thursday....M/E workouts coming up!!!
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Post by Joey Smith on Sept 26, 2006 20:47:13 GMT -5
Nice workouts girl....good to see you posting again!....
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Post by Breaker on Sept 27, 2006 17:21:42 GMT -5
Great workout Sharon!
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Post by Greg Crook on Sept 27, 2006 17:58:24 GMT -5
Great work punkin! Your well on your way.
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sharon
Fulltime Member
Posts: 113
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Post by sharon on Sept 28, 2006 19:00:13 GMT -5
Thank you very much everyone! It's great to get so much encouragment!
Here goes the next round!
9/27----am
30 minutes cardio abs--15lb dbs on incline 3 sets of 10 obliques 3 sets of 10 on each side
9/27---pm
Speed/Max Bench
Speed flat w/mini bands on all sets bar x 3 55 x 3 x 5 sets
max flat w/mini bands/shirted 65 x 3 couldn't touch--easy 85 x 3 couldn't touch--easy 105 x 3 couldn't touch---starting to work 115 x 0 Greg wanted me to force the touch, but gave me too much shirt I fought too hard to touch and wasn't able to get it back up alone 115 x 1--touched (difficult, but finished well)
raw w/o bands NO REST between sets
105 x 1 (help on second) 95 x 3 65 x 5 bar x 10 you know you've worked hard when you're grunting to get the bar up!!!
db presses 25 x 10 x 2 sets 25 x 8 x 1 set
9/28 ----am
20 minutes of cardio
db tricep extensions (lying on floor) 5lb x 10 10 lbs x 10 x 3 sets
skull crushers 25lb x 10 35 x 10 x 3 sets
db shoulder presses 15 x 10 x 2 sets 20 x 10 x 2 sets
shoulder press machine 37.5 x 10 x 4 sets
9/28----pm
D/E--M/E combo squat
box squats....w/safety squat bar (raw)
----I've never used a safety bar before, so we had no idea what I would do. Now that I have, I will honestly say that it is not my favorite. But, that usually means it's an excersice that you need to be doing!!
bar x 5 115 x 3 135 x 3 x 5 sets
with briefs and belt 155 x 3 185 x 3 195 x 1 raised box 1" 205 x 0
Zercher Squats ----I've never done these before either. I did like these. I had to work hard, it was different, and I could really feel it.
bar x 8 65 x 8 75 x 8 85 x 8
I'll have to do my DL in the morning due to time.
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sharon
Fulltime Member
Posts: 113
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Post by sharon on Sept 29, 2006 12:21:35 GMT -5
9/29 Dead Lift speed/max combo
warmup straight leg deadlifts bar x 10 x 3 sets
box squat bar x 10 x 3 sets
speed work (raw) 135 x 3 x 2 sets 155 x 3 x 5 sets
M/E bar on platforms raw
185 x 3 225 x 2 x 2 sets 245 x 1 255 x 1
Short and sweet today. I'm still working on proper form with my deadlift. I made good progress today, so even though the workout was short, I consider it a good one!
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Post by badrock on Sept 29, 2006 12:25:57 GMT -5
short and sweet can be affective and the form work always pays off, strong session sharon
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Post by Marty Queen on Oct 1, 2006 11:42:44 GMT -5
good work Sharon!
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Post by Joey Smith on Oct 1, 2006 23:19:36 GMT -5
Wow girl Greg is really working that ass....good job....
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sharon
Fulltime Member
Posts: 113
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Post by sharon on Oct 2, 2006 2:53:15 GMT -5
Yes he is!! I asked for it though. The Rock Hill meet lit a fire under my ass and made me want to work harder and get stronger more than ever. I'm actually enjoying my workouts even more than before because of it. Of course, he has to listen to me bitch about being sore more now too!
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sharon
Fulltime Member
Posts: 113
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Post by sharon on Oct 4, 2006 8:37:07 GMT -5
10/3
D/E--M/E combo bench
speed bench all with mini bands double looped at the bottom to increase the tension
bar x 3 x 3 sets 55 x 3 x 3 sets
max bench all with the minis double looped shirted
75 x 3--last two touched 75 x 3--all touched 85 x 3--all touched/fast 100 x 2--all touched,missed third at top
db presses 25 x 10 x 3 sets
10/4 upper body accessory
20 min cardio
decline db presses 25 x 10 30 x 10 x 3 sets
tricep skull crushers curl bar w/fives x 10 x 2 sets curl bar w/fives and 2.5 x 10 x 2 sets
shoulder presses 15 x 10 20 x 10 x 3 sets
abs incline bench 15 x 10 x 3 sets
obliques x 10 x 3 sets on each side super setted with... ab machine 55 x 15 x 3 sets
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