Ms.24k's quest for 10lbs of lean muscle.

[Miss24k]

Leg day

Tempo is between 5 to 6 sec

4 sets of 8-10 squats (150lbs yeah baby )
3 sets of 10 plie squats with db (50lbs)
4 sets of 8 single leg curls (30lbs)
3 sets of 14 standing calf raises (230lbs)
2 sets of 40 seated calf raises (5lbs)

*My legs felt like jello after, and I almost threw-up .... I love it!!!!

 

[MrsJnuts]

glad to hear all is well with you

 

[*Bunny*]

Leg day

Tempo is between 5 to 6 sec

4 sets of 8-10 squats (150lbs yeah baby )
3 sets of 10 plie squats with db (50lbs)
4 sets of 8 single leg curls (30lbs)
3 sets of 14 standing calf raises (230lbs)
2 sets of 40 seated calf raises (5lbs)

*My legs felt like jello after, and I almost threw-up .... I love it!!!!

Dang Girl! Nice Job M24K!

 

[Sassy69]

Leg day


*My legs felt like jello after, and I almost threw-up .... I love it!!!!

And that's how you know it was a good leg day!

 

[Miss24k]

Aug. 29th
Back & Triceps

5 sets of 1 30 sec. reverse chin-up
4 sets of 10 bent over rows (50lbs)
3 sets of 10 seated cable rows (40lbs)
5 sets of 6 close grip bench press (65lbs)
4 sets of cable push downs (50lbs)
3 sets of 15 pushups

*felt like I was going to again after this workout *

 

[Gymgurl]

Looking solid

 

[necia]

Hi Ms24K,

Glad you feeling better. I feel like shit, but I know it's only for a few days, so I"m hopeful. Anyway, I noticed on your back day you do close grip bench presses. Is that a back exercise (im assuming it is)? I need to work in more exercises for my back and will consider trying it. I definitly want to try the cable rows, but last time at the gym I forgot all about that machine, and was intent on finding the cable that you responded you do your crunches on. So anyway, my back day is coming near, and maybe I can get it altogether by then.

Necia

 

[Miss24k]

Necia no actually the close grip bench press is not at all for your back, it is a tricep exercise.

My back exercises right now are the following: 30 sec. reverse chin-ups, bent-over rows, and cable rows.

Hope this helps girlie

 

[necia]

Hey Girlie,

I tried to sign on last night, but battery in Mac went dead. I wanted to tell you I jumped on my bench, and tried the close grip and it dawned on me it was a tricep exercise then. Lol. I can always use exercises for the the triceps, to keep things interesting. Thanks for posting this in your log, cause I'm not sure I would've figured this out on my own anytime soon.

Necia

 

[Miss24k]

Update.

Went to see trainer to day. He changed up the diet, 2500 calories, oh I'm in love....300g of carbs can't wait....235g of protein yummy and just 34g of fats, and I get my lover the infamous Peanut butter back..... Miss24k is 1 happy young lady today, so happy she's dancing.....Ladies won't you join me in my dance