My Workout.. your thoughts?

[zedhed]

Thanks Island Girl, yes Zedhead is a HUGE help...

Mondays Workout

Bench Presses
16kg x 8
18kg x 8
27kg x 8
27kg x 8



Bent-Over Rows
16kg x 8
18kg x 8
27kg x 8
27kg x 8
Time to add wieght here babe!

Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
9kg x 8 (19.8 pound DB)
9kg x 8

I've been doing these sitting down and I read that the bench should be inclined slightly so I tried tonight and it felt way better on my back. Ok but you still want to have the weight behind your head at the top. So you should be pressing up and and a littler bit back. This hits your side delt better.


Stiff-Legged Deadlifts
20.5kg x 8 (45.1 pound)
29kg x 8 (63.8 pound)
29kg x 8 (63.8 pound)
29kg x 8 (63.8 pound)
48kg x 8 (106 pound)
48kg x 8 (106 pound)

Whoooo hooooo!!! I did it, and it was tough but ok.... Oh Yeah!
So dam proud of you I could just pop!


Single Leg Calf Raises
8kg x 10 (17.6 pound)
12kg x 10 (26.4 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)

Now this was tough, 100% mental committment to get the last 4 out on the last set...
I cant believe what a tuffy you are chika!


Squats
Bodyweight x 10
Bodyweight x 10
Bodyweight x 10
30kg x 10
30kg x 10
30kg x 10

Was feeling good, the last few reps of the last two sets were tough but again ok, I will do 12 reps on Friday
You a total killa machine chika!

Hanging Knee Ups/Leg Raises
12 reverse crunches (warm up)
12 hanging knee raises
12 hanging knee raises
12 hanging leg raises


Overall, I was feeling a bit tired during the day, oh Monday, but once I got to the gym I was hyped up with the new changes and it went really well. Big workout but GREAT!!

Dam gurl if that isnt an understatement! You did fuggin GR8.
You are incentive for all of us on here gurl.
And wear those high heel every chance you get. The higher the better....and more sexy too LOL.

 

[zedhed]

In your Overhead DB presses pay attention to anything "off" in your shoulders and elbows. In this cold weather you should be wearing a tee shirt with a sweat shirt over it to keep your stuff warm. And of course even before you warm up with the weights you should be doing a pre warm up with rotating movements for both. Not fast, just to get blood flowing and prewarm the joints getting them ready for you warm up with wieghts. Should only take you like 5 min.

 

[RachelM]

Dam gurl if that isnt an understatement! You did fuggin GR8.
You are incentive for all of us on here gurl.
And wear those high heel every chance you get. The higher the better....and more sexy too LOL.

Thanks Zedhed!!! It really means a lot to me! I'm SUPER happy with the way it's going and thanks again for your help.

Love the new avatar.... especially the shoes & stockings!!! Nice choice.

I have been warming up by doing 10mins on eliptical, I was doing 1500m on the rowing machine, but have dropped that because of the elbow. I feel pretty warm when finished but I will start doing some rotating moves as well.

Zedhed, how's your training coming along???

 

[RachelM]

Looking great Rachel!! You're continuing to progress and that's such a great feeling!! Good job!

Love the intensity in here! Great job for pushing out more reps. Believe to Achieve!

Thanks girls, yeah, it feels great. Both of you are rockin' as well.. I look forward to reading your logs, it's really motivating.

 

[Roxy722]

Thanks girls, yeah, it feels great. Both of you are rockin' as well.. I look forward to reading your logs, it's really motivating.

It's always amazing what reading others words can do for motivation! Just knowing there's other women out there doing it too is a huge boost.

 

[zedhed]

Thanks Zedhed!!! It really means a lot to me! I'm SUPER happy with the way it's going and thanks again for your help.

Love the new avatar.... especially the shoes & stockings!!! Nice choice.

I have been warming up by doing 10mins on eliptical, I was doing 1500m on the rowing machine, but have dropped that because of the elbow. I feel pretty warm when finished but I will start doing some rotating moves as well.

Zedhed, how's your training coming along???

Well sista its not right now.
Dont know if you knew or not but I was in the Recomp Contest. Just before I was gonna pay the $$ I found out that I had a hernia.
So I got that repaired and now in recovery, this is taking 5 effing weeks.
So thats where I am at for now, recovery with absolutly no lifting of any kind-not even grocery bags...
It sucks but I will coming back with a vengence let me tell ya!
And hey much appreciate your asking.

 

[RachelM]

Well sista its not right now.
Dont know if you knew or not but I was in the Recomp Contest. Just before I was gonna pay the $$ I found out that I had a hernia.
So I got that repaired and now in recovery, this is taking 5 effing weeks.
So thats where I am at for now, recovery with absolutly no lifting of any kind-not even grocery bags...
It sucks but I will coming back with a vengence let me tell ya!
And hey much appreciate your asking.

What a pain in the ass...literally!!
I wish you a speedy recovery... and I'm sure the time will fly and you'll be back and BAD before you know it.
It's great you are helping so many people on here, you have really turned your recovery time into something positive... way to go Zedhed, and a huge thanks!!

 

[RachelM]

It's always amazing what reading others words can do for motivation! Just knowing there's other women out there doing it too is a huge boost.

I totally agree, plus there is sooo much encouragement as well, what a great bunch of girls (and guys) here.

 

[zedhed]

Thanks chika and always very welcome.

 

[RachelM]

Ok.... Cardio update

Tuesday
30 mins cardio

15 min bike
15 min eliptical

Wednesday
30 mins cardio

15 min bike
15 min eliptical

Thursday
30 mins cardio

15 min bike
15 min eliptical

One of the gym instructors commented that I'm looking fit... whooooo hoooooo!!!