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Sounds like an awesome plan! Looking forward in following along on this journey with you!
IslandGirl's Dynamite Comes in Small Packages
- Thread starter Island_Girl
- Start date
Sounds like an awesome plan! Looking forward in following along on this journey with you!
Mon. 1/3
Am and Pm cardio
First day DC training and I forgot about starting lighter. Finding my baseline is all I am doing for the first go-around. I remembered after doing chest and shoulders. lol
Training chest after this long. Wow! Quite weird, but strength was still there. But I'm not gonna really push too hard on heavy chest work. Jus' becuz'. And I learned again pretty quickly why DC does not encourage too much db work. LOL It was difficult getting those db's back up again after the first set. I may have to re-evalute this exercise. We shall see.
Overall great workout. Felt strong. Next time I am gonna time our session. Trying to cut down on time and train faster ... jus' "Git er done"!
Chest/Shoulders/Triceps and Abs
DB Incline Press: (11-20RP)
40/9+3+2=14RP
~Stretch: 60 secs.
Smith Military Press: (11-20RP) (weight not including bar)
60/10+5+4=19RP
~Widowmaker- DB Side Laterals: 15/20SS
~Stretch: 60 secs.
Dip Machine: (11-20R)
135/16+8+7=31RP
~Stretch: 60 secs.
Abs: Rope crunches 100 reps total
Am and Pm cardio
First day DC training and I forgot about starting lighter. Finding my baseline is all I am doing for the first go-around. I remembered after doing chest and shoulders. lol
Training chest after this long. Wow! Quite weird, but strength was still there. But I'm not gonna really push too hard on heavy chest work. Jus' becuz'. And I learned again pretty quickly why DC does not encourage too much db work. LOL It was difficult getting those db's back up again after the first set. I may have to re-evalute this exercise. We shall see.
Overall great workout. Felt strong. Next time I am gonna time our session. Trying to cut down on time and train faster ... jus' "Git er done"!
Chest/Shoulders/Triceps and Abs
DB Incline Press: (11-20RP)
40/9+3+2=14RP
~Stretch: 60 secs.
Smith Military Press: (11-20RP) (weight not including bar)
60/10+5+4=19RP
~Widowmaker- DB Side Laterals: 15/20SS
~Stretch: 60 secs.
Dip Machine: (11-20R)
135/16+8+7=31RP
~Stretch: 60 secs.
Abs: Rope crunches 100 reps total
Roxy722
New member
Tues. 1/4
Am cardio.
Leg day. Gotta love leg day. I tell myself that, but don't always believe it. Wanted to
Again, just finding my baseline for the next 2 weeks. Then it'll be time to "Beat the Logbook!"
For calves I had Cybex rotary/pin on schedule to do, but we drove to a different gym location and they didn't have this machine. So we chose Donkey raises instead.
Sumo Leg Press: (10-12SS) (Widowmaker 20SS)
540/13SS
~Widowmaker: 270/20SS
~Stretch: 60 secs.
Hack Squats: (10-12SS) (Widowmaker 20SS)
180/13SS
~Widowmaker: 90/20SS
~Stretch: 60 secs.
Donkey Raises: (RP as much as I can)
135/15+10+10=35RP
~Stretch: 60 secs.
Am cardio.
Leg day. Gotta love leg day. I tell myself that, but don't always believe it. Wanted to
Again, just finding my baseline for the next 2 weeks. Then it'll be time to "Beat the Logbook!"
For calves I had Cybex rotary/pin on schedule to do, but we drove to a different gym location and they didn't have this machine. So we chose Donkey raises instead.
Sumo Leg Press: (10-12SS) (Widowmaker 20SS)
540/13SS
~Widowmaker: 270/20SS
~Stretch: 60 secs.
Hack Squats: (10-12SS) (Widowmaker 20SS)
180/13SS
~Widowmaker: 90/20SS
~Stretch: 60 secs.
Donkey Raises: (RP as much as I can)
135/15+10+10=35RP
~Stretch: 60 secs.
Last edited:
What are you doing for your cardio?
I have a stairmaster at home and I do fasted 45 mins cardio in the am.
Evening cardio is typically at the gym for 30 mins on the torture stepper chamber. lol
Wed. 1/5
Am and Pm cardio
Sooo....I am sad! I lost my phone. I left it on the stepmil at the gym last night. Got home and about an hour after we got home I realized I left my phone on the stepmil. So Cam and I jumped in the car and drove back to the gym. Cam went in and checked several places in the gym and it was not there. Boo! He called Verizon to see if there had been any activity on my phone and in fact there was. A local phone call. So we stopped service on my phone. Gee whiz! Seriously? I was bummed that whoever took it didn't just turn it in. As if it is useful to them in anyway now! Feel so sick!
Tonight was Back, Biceps and Abs. I ended up getting a major pump in my forearms after doing my R/P on my working set for Rack chins. I had a difficult time doing DB rows so I ended up only doing one set and just logged that set down as my working SS (straight set) for that exercise.
I went super light on EZ curls cuz' my forearms were on fiya. Oh wells, I guess it's all good since I'm just finding my baseline for this first round.
Back Width/Back Thickness/Biceps and Abs
Back:
Rack Chins: (11-20RP)
BW+10#/17+7+5=29RP
~Hanging stretches: 60 secs.
DB Rows: (10-12SS) (Widowmaker 20SS)
85/10SS
~Widow on Low Cable Rows: 90/20SS
~Stretch: 60 secs.
Biceps:
EZ Curls: (11-20RP)
40/10+7+7=24RP
~Stretch: 60 secs.
Abs:
Rope Crunches: 100 reps
Am and Pm cardio
Sooo....I am sad! I lost my phone. I left it on the stepmil at the gym last night. Got home and about an hour after we got home I realized I left my phone on the stepmil. So Cam and I jumped in the car and drove back to the gym. Cam went in and checked several places in the gym and it was not there. Boo! He called Verizon to see if there had been any activity on my phone and in fact there was. A local phone call. So we stopped service on my phone. Gee whiz! Seriously? I was bummed that whoever took it didn't just turn it in. As if it is useful to them in anyway now! Feel so sick!
Tonight was Back, Biceps and Abs. I ended up getting a major pump in my forearms after doing my R/P on my working set for Rack chins. I had a difficult time doing DB rows so I ended up only doing one set and just logged that set down as my working SS (straight set) for that exercise.
I went super light on EZ curls cuz' my forearms were on fiya. Oh wells, I guess it's all good since I'm just finding my baseline for this first round.
Back Width/Back Thickness/Biceps and Abs
Back:
Rack Chins: (11-20RP)
BW+10#/17+7+5=29RP
~Hanging stretches: 60 secs.
DB Rows: (10-12SS) (Widowmaker 20SS)
85/10SS
~Widow on Low Cable Rows: 90/20SS
~Stretch: 60 secs.
Biceps:
EZ Curls: (11-20RP)
40/10+7+7=24RP
~Stretch: 60 secs.
Abs:
Rope Crunches: 100 reps
Roxy722
New member
Sorry to hear about your phone. It really is sad that someone wouldn't turn it in. I've had that a few times with gloves...I leave them on the cardio machine after lifting and gone! Even within the space of the time it takes me to get my stuff out of the locker room.
Have a great weekend!
Have a great weekend!
satyricon1
New member
Any pictures? Would love to see the results your intense walking lunges has had on your figure =D
