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*ebony*
New member
Have fun girl!
Thandie, i love the new avi too, in fact for some reason it inspired me to go for a jog this morning. felt great to get that heart rate up and pumping.
Have fun girl!
Thandie, i love the new avi too, in fact for some reason it inspired me to go for a jog this morning. felt great to get that heart rate up and pumping.
Have fun girl!
Thandie, i love the new avi too, in fact for some reason it inspired me to go for a jog this morning. felt great to get that heart rate up and pumping.
Thank you EC!
That's awesome you're back on track. Keep it up!
I didn't realize it had been so long since I posted! Workouts have gone well - a little strength gain but not what I would expect on cycle. I adjusted a bit and I'm starting to see more hardness. I have built a new 10 week program - 6 of those being strength and 4 used for leaning out. I will be using various methods of training (really for my own research and experience) : supersets, giant sets, oxford method, compound, and drop failure. Each method used for two weeks.
I'll post every two weeks to share the workouts. Here are the supersets I am currently doing:
Lower Body (2 days of the same)
Hanging leg raises 3x10
BB deep squats 3x8 (135lb)
Band curl * 3x10 (resistance is at about 40lb)
One leg deadlift ** 3x8 (30lb DB)
Hamstring curl on exercise ball 3x10
Leg Press 3x8 (410lb+sled)
Side reach planks with medicine ball 3x10 (8lb ball)
Medicine ball wood chops 3x8 (8lb ball)
*I have never used these before but oh my. Oh my. Use an exercise band that you can tie around a stable object. Place one foot inside the loop while sitting on a bench and perform sitting ham curls.
**These are completely on one leg - the other is off the floor the entire time. Use your abs to keep your balance. If you need to you can lightly touch an object to keep you stable.
Shoulders and Arms
Hang clean press 3x4 (65lb BB)
DB standing shoulder press 3x10* (25lb DB)
EZ bar curls 3x10 (50lb)
Shoulder complex: front raise, upright row, shoulder press 3x8 (30lb bar)
DB standing zottman curls 3x10 (15lb DB)
Smythe plyo shoulder presses 3x10 (30lb)
Decline DB reverse grip chest press 3x10 (50lb bar)
*Rather than pressing from the shoulder, I hold the DB over head and bring them down to the shoulder - alternating sides.
Chest and Back*
DB incline chest press 3x12 (25lb DBs)
BB pendlay row 3x8 (65lb)
DB flat one arm chest press 3x10 (30lb)
Neutral grip pullups 3x8
Hindu pushups 2xfailure
Medicine ball knee hold 2xfailure (8lb ball)
*Still not working chest hard and my back develops so easily I don't do very many focused excercises.
Cardio
As always I warm up with complexes and do 15 - 20 minutes interval cardio after lifting.
I haven't nailed down a morning routine yet but so far I have been doing kettlebell drills or bodyweight interval training for about 28 minutes in the mornings. Some days I just crave steady state treadmill - so I listen
________________________
I have discovered new recipes lately that I am having lots of fun with so diet is in check (except for my pizza). I even found an oatmeal substitute! Quinoa Granola with soy milk. Yummy and homemade!
I've gained 2 pounds (131lb) but remain at 19% bf. My avi was taken this past Wed and an updated side shot is in my profile.
Hope everyone is well!!!
I'll post every two weeks to share the workouts. Here are the supersets I am currently doing:
Lower Body (2 days of the same)
Hanging leg raises 3x10
BB deep squats 3x8 (135lb)
Band curl * 3x10 (resistance is at about 40lb)
One leg deadlift ** 3x8 (30lb DB)
Hamstring curl on exercise ball 3x10
Leg Press 3x8 (410lb+sled)
Side reach planks with medicine ball 3x10 (8lb ball)
Medicine ball wood chops 3x8 (8lb ball)
*I have never used these before but oh my. Oh my. Use an exercise band that you can tie around a stable object. Place one foot inside the loop while sitting on a bench and perform sitting ham curls.
**These are completely on one leg - the other is off the floor the entire time. Use your abs to keep your balance. If you need to you can lightly touch an object to keep you stable.
Shoulders and Arms
Hang clean press 3x4 (65lb BB)
DB standing shoulder press 3x10* (25lb DB)
EZ bar curls 3x10 (50lb)
Shoulder complex: front raise, upright row, shoulder press 3x8 (30lb bar)
DB standing zottman curls 3x10 (15lb DB)
Smythe plyo shoulder presses 3x10 (30lb)
Decline DB reverse grip chest press 3x10 (50lb bar)
*Rather than pressing from the shoulder, I hold the DB over head and bring them down to the shoulder - alternating sides.
Chest and Back*
DB incline chest press 3x12 (25lb DBs)
BB pendlay row 3x8 (65lb)
DB flat one arm chest press 3x10 (30lb)
Neutral grip pullups 3x8
Hindu pushups 2xfailure
Medicine ball knee hold 2xfailure (8lb ball)
*Still not working chest hard and my back develops so easily I don't do very many focused excercises.
Cardio
As always I warm up with complexes and do 15 - 20 minutes interval cardio after lifting.
I haven't nailed down a morning routine yet but so far I have been doing kettlebell drills or bodyweight interval training for about 28 minutes in the mornings. Some days I just crave steady state treadmill - so I listen
________________________
I have discovered new recipes lately that I am having lots of fun with so diet is in check (except for my pizza). I even found an oatmeal substitute! Quinoa Granola with soy milk. Yummy and homemade!
I've gained 2 pounds (131lb) but remain at 19% bf. My avi was taken this past Wed and an updated side shot is in my profile.
Hope everyone is well!!!
It is a cover. OneBreath just doesn't want anyone to know he is committing a felony ;-)
Your words are too kind. I'm just your girl next door that likes to sweat.
You'll be there soon EC. You have the power!
*ebony*
New member
mommalu
New member
Oh ebonycurves. The forbidden question. I get asked this all the time in the gym and they give me the strangest look when I say "nah". It just isn't me. At least not right now. I honestly can't imagine myself on stage in a bikini wearing heels. I commend and encourage those that compete - I believe the discipline that these ladies have is remarkable. When I personally take something on, it becomes me. I become obsessed and it is so healthy. Right now, I like lots of balance in my life. When I'm 40? Perhaps.
So why do I workout so hard? I love feeling strong, it gives me more power than any position, person, or situation could ever provide. I enjoy taking care of my body and experimenting with the laws of science. I also want to lead a example for other women, I enjoy being a wellness mentor and empowering others to own their wellness. I also believe in loving yourself first. This means honoring yourself and your own feelings first. I used to overextend myself to do for others in order to honor their feelings. That is what got me to 162lbs and developing sports induced asthma.
With all that said I, like so many others, have to manage my wellness everyday. One day at a time. I don't always feel like eating healthy or going to the gym. But I'm not whole when I don't.
And btw - the baby face is in my genes, there is no secret. I get it from my dad who has never looked his age.
much love to you ebony - you always inspire me.
