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Que's Journey begins
- Thread starter que_66
- Start date
S
scorpiogirl
Guest
OMG!! Flinstone's!!!! I was snickering and then read "go ahead and laugh" - TOO FUNNY!!! 
WTG on telling the little f*ckhead how it is!
WTG on telling the little f*ckhead how it is!
que_66
New member
que_66 said:This is a modified Version of Shadow's plan. (Thank you Shadow & Jenscat5)
How does this look?
Are there too many sets?
Are there too many reps?
What's a "triple drop set?"
I know that getting the right amount of weight will be the key so I will be starting out light until I have a solid grasp of the proper form for each exercise. I have no intention of getting hurt & proper form is a must.
***************************************************
Plan for Week of ___________________
Monday: Legs
All exercises: Sets: 4, Reps: 15, 12, 8, 6, Weight: TBD
Stiff Deads (moved per Scorpio's recommendation)
Leg Press
Leg Extenstions
Stndng Calf Raises
Tuesday: Back
Top 2 exercises: Sets: 4, Reps: 8-10, Weight: TBD
Btm 2 exercises: Sets: 3, Reps: 8-10, Weight: TBD
Seated Rows w/Straight Bar
Narrow Grip Pulldown
Pullovers
Reverse Pec Deck
Wednesday: Chest
Btm 3 exercises: Sets: 3, Reps: 8-10, Weight: TBD
Incline DB Press - Triple Drop Set
Incline Flyes
Chest Press Mach
Cable Crossovers
Thursday: Shoulders
All exercises: Sets: 3, Reps: 8-10, Weight: TBD
Machine Press
Side Laterals
Front Laterals
Shrugs
Friday: Arms
All exercises: Sets: 3, Reps: 8-10, Weight: TBD
Cable Curls
Pushdowns
Dip Machine
Kickbacks
Incline Curls
Cardio Plan: **I'm not sure I could handle this right off jump street**
3 Days HIIT Cardio - Run on Incline Tread
Recovery: Bump the speed down, not incline.
10 cycles - 90 seconds Full Tilt - 90 seconds Recovery
Abs: Pick 3 Days Per Week
Day 1:
Superset, Bicycles & Scissors - 5 sets - Hold each for 75 seconds
Day 2: Sets: 3, Reps: 6-8, (TUT=Time Under Tension)
Incline Sit Ups - (6 TUT)
Hanging Leg Raises - (6 TUT)
Day 3: Sets: 3 - Till Failure
Pass the ball - Start on back…arms above head holding a stability ball or med ball Sit up as you raise legs….pass ball to between feet, then vice versa
***************************************************
OK ladies I need some of your wisdom and guidance on the proposed plan because I'm really nervous about starting this.......
Are there too many sets?
Are there too many reps?
What's a triple drop set?
Should I drop the number of sets to 2 and just lift heavier?
que_66
New member
TY Buns!
LOL@Scorp & "The Flintstone Chuckle"
Thursday Food 03/23/06
Tuesday 03/21/06
*Flintstone Complete multi vitamin. (Go ahead & laugh it's all I have atm.)
*Calcium w/D - 600mg/125IU
*Vitamin C – 1000 mg
*Gentle Iron – 28 mg (Iron glycinate)
*ON Whey – chocolate w/2% milk. Between 8-16oz per day, usually in the evening.
*Alpha Lipoic Acid - 200 mg (trying to use this one up b4 changing to the combo pill of ALA/ALC)
Breakfast
1 pk low sugar maple and brown sugar oatmeal
48 oz coffee w/splenda & fat free creamer
Snack
2 hard-bioled egg whites
1 tbspn pnbutter
Lunch
12 oz cottage cheese
6 oz tuna
Snack - didn't get to have one.
Dinner
8oz Salmon fillet baked w/seasoning
4 slices HlthyLife White bread (the Hlthylfe Flax bread went bad! I don't eat much bread, the white bread is my daughters.)
8 oz decaf green tea
Late Snack:
16 oz ON chocolate whey shake made w/2% milk
Target Calorie range: 1580 - 1896
Target Protein range: 158 - 237
Totals for today:
Fat: 34%, Carbs: 23%, Protein: 42%
Calories: 1692, Fat (g): 63, Carbs (g): 107, Protein (g): 173
Tomorrow is weigh in day so I'll see how I did this week.
I was dressed and ready for the gym when I hear ".....mom can u watch the baby for about 20 min while I run get my haircut?....."
I said sure. (Was supposed to be 20 min.....more like 2 hrs....I didn't mind cuz the grandbaby is my lil punkin...we snuggled and she patted my face like she always does. I almost cry everytime she does that.
I'm not sore from the "couple of reps of everything" that I did yesterday during the orientation. That's a good sign. I guess that must mean that there really IS muscle hibernating somewhere underneath all that flab. I guess it's trying to keep warm.
LOL@Scorp & "The Flintstone Chuckle"
Thursday Food 03/23/06
Tuesday 03/21/06
*Flintstone Complete multi vitamin. (Go ahead & laugh it's all I have atm.)
*Calcium w/D - 600mg/125IU
*Vitamin C – 1000 mg
*Gentle Iron – 28 mg (Iron glycinate)
*ON Whey – chocolate w/2% milk. Between 8-16oz per day, usually in the evening.
*Alpha Lipoic Acid - 200 mg (trying to use this one up b4 changing to the combo pill of ALA/ALC)
Breakfast
1 pk low sugar maple and brown sugar oatmeal
48 oz coffee w/splenda & fat free creamer
Snack
2 hard-bioled egg whites
1 tbspn pnbutter
Lunch
12 oz cottage cheese
6 oz tuna
Snack - didn't get to have one.
Dinner
8oz Salmon fillet baked w/seasoning
4 slices HlthyLife White bread (the Hlthylfe Flax bread went bad! I don't eat much bread, the white bread is my daughters.)
8 oz decaf green tea
Late Snack:
16 oz ON chocolate whey shake made w/2% milk
Target Calorie range: 1580 - 1896
Target Protein range: 158 - 237
Totals for today:
Fat: 34%, Carbs: 23%, Protein: 42%
Calories: 1692, Fat (g): 63, Carbs (g): 107, Protein (g): 173
Tomorrow is weigh in day so I'll see how I did this week.
I was dressed and ready for the gym when I hear ".....mom can u watch the baby for about 20 min while I run get my haircut?....."
I said sure. (Was supposed to be 20 min.....more like 2 hrs....I didn't mind cuz the grandbaby is my lil punkin...we snuggled and she patted my face like she always does. I almost cry everytime she does that.
I'm not sore from the "couple of reps of everything" that I did yesterday during the orientation. That's a good sign. I guess that must mean that there really IS muscle hibernating somewhere underneath all that flab. I guess it's trying to keep warm.
que_66
New member
Good Morning Everyone & Woohoooooooooo it's Friday!
I forgot to weigh myself this morning so I'll have to do that tomorrow morning.
Told my daughter that we needed to coordinate our personal time schedules so that I can try to go to the gym around the same time every day. When she has her personal time I watch the baby. My personal time will be gym time. Personal time = time to do things for ourselves.
I have my gym bag packed and in the car, that way if I don't have to pick the baby up from the sitter I can go straight to the gym. Let the fun begin!
I tried to take some before pics with the webcam last night but they weren't very good, even with every light in the room on. I'll have to wait till I can get my daughter to break out her digital camera and snap the pics for me.
I forgot to weigh myself this morning so I'll have to do that tomorrow morning.
Told my daughter that we needed to coordinate our personal time schedules so that I can try to go to the gym around the same time every day. When she has her personal time I watch the baby. My personal time will be gym time. Personal time = time to do things for ourselves.
I have my gym bag packed and in the car, that way if I don't have to pick the baby up from the sitter I can go straight to the gym. Let the fun begin!
I tried to take some before pics with the webcam last night but they weren't very good, even with every light in the room on. I'll have to wait till I can get my daughter to break out her digital camera and snap the pics for me.
que_66
New member
Getnfit06 - sorry for the delay: Good evening sunshine!
Today was the first actual work-out day all by me onesy!
I made it "BACK DAY" instead of Arm day because I have to babysit tonite and I don't wanna drop my punkin
It is ok to rearrange the days as long as all the days are done in a week isn't it?
Here's how BACK DAY went and yes you can all laugh as much as you want when you see the sets/reps/weight.
I gotta start somewhere and at least I started:
BACK
Roman Chair - 3 sets - 12 reps - last half of 3rd set was a killer. Felt it in my butt and legs too.
Seated rows - 4 sets- 10 reps - weight: ?? I have no idea I could barely see the screen and I couldn't locate any kind of a contrast button.
Gravitron (assisted chinups?)- 3 sets - 12 reps - resistance wght: 115/115/130# I like this machine for some reason. 3rd set was a killer so I up'd it from 115 to 130#.
Lower back machine - 3 sets - 12 reps - weight: 40#
They've moved some machines around and I couldnt find the one they said was the equivelant of the "reverse pec deck" and there was a whole crew of guys hogging the pulldown machine (1 machine with 4-6 pulldown type stations all in use)
ABS
Torso machine (obliques) - 2 sets - 15 reps - 30#. Each side.
Ab machine - 2 sets - 15 reps - 40#
5 Minutes on the Crosstrainer in cardio mode.
I'm sure I'm gonna feel it all over later but it felt good to get there and actually do it!
Today was the first actual work-out day all by me onesy!
I made it "BACK DAY" instead of Arm day because I have to babysit tonite and I don't wanna drop my punkin
It is ok to rearrange the days as long as all the days are done in a week isn't it?
Here's how BACK DAY went and yes you can all laugh as much as you want when you see the sets/reps/weight.
I gotta start somewhere and at least I started:
BACK
Roman Chair - 3 sets - 12 reps - last half of 3rd set was a killer. Felt it in my butt and legs too.
Seated rows - 4 sets- 10 reps - weight: ?? I have no idea I could barely see the screen and I couldn't locate any kind of a contrast button.
Gravitron (assisted chinups?)- 3 sets - 12 reps - resistance wght: 115/115/130# I like this machine for some reason. 3rd set was a killer so I up'd it from 115 to 130#.
Lower back machine - 3 sets - 12 reps - weight: 40#
They've moved some machines around and I couldnt find the one they said was the equivelant of the "reverse pec deck" and there was a whole crew of guys hogging the pulldown machine (1 machine with 4-6 pulldown type stations all in use)
ABS
Torso machine (obliques) - 2 sets - 15 reps - 30#. Each side.
Ab machine - 2 sets - 15 reps - 40#
5 Minutes on the Crosstrainer in cardio mode.
I'm sure I'm gonna feel it all over later but it felt good to get there and actually do it!
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