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RD's transformation
- Thread starter Rebecca D
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- transformation
dmk777
Queen of EF :)
I love the sound of your lazy Sunday's with your family too you always do fun things.
I think I might go borrow a couple of kids and try this as theres on me my GF and my lil dog,
Maybe my niece might come hang out with us haha
Monday--opposite of Sunday. One client, one bootcamp class, worked out legs, not heavy but intense. Lunch at school with my 6 year old and took one kid to and from gymnastics.
Interesting supper, fish with peas and grits.
As for as sending you a kid, I'm ready to get rid of a 12 year old girl...not really.
Rebecca D
Interesting supper, fish with peas and grits.
As for as sending you a kid, I'm ready to get rid of a 12 year old girl...not really.
Rebecca D
I misread my chest workout and did 5 extra sets of bench press today. Did the 55lb dumbbells for 10 reps, 7 on my own and 3 with help from a spot. Then I did 10 reps using 50lb dbs, 11 reps using the 45lb dbs. My workout said to rest 30 seconds and then drop to the 40's and go until my total was 50. I thought it said do 50 more reps with the 40's, resting 30 seconds when I couldn't do any more. So to make a short story long, I did five additional sets of 10 reps with the 40's. I've never felt stronger in my life. (Was beat for the rest of the workout though).
Rebecca D
Rebecca D
Way to take it to the next level girl!
Did back and biceps yesterday. By far my two favorite body parts to work.
Did 4 sets of wide pulldowns. 95lbs for 10 reps each
4 sets of seated cable rows. 100lbs for 10 reps each
4 sets of reverse pulldowns. 90lbs for 12 reps each
4 sets of barbell curls. 60lbs for 8 reps each
4 sets of preacher curls. (hammer machine) 45lb plate for 2 sets of 8 and 7 and 35lb plate for two sets of 12 and 11.
4 supersets of deadlifts and lying dumbbell pullovers. Used 100lbs for deadlifts and 35lb dumbbell for pullovers.
Left gym feeling strong, but didn't do any aerobic so I will hit the cardio extra hard today. Shoulders today.
Will try to add a back pic--husband took it at 6:30 this morning so excuse the rough look.
RD
Did 4 sets of wide pulldowns. 95lbs for 10 reps each
4 sets of seated cable rows. 100lbs for 10 reps each
4 sets of reverse pulldowns. 90lbs for 12 reps each
4 sets of barbell curls. 60lbs for 8 reps each
4 sets of preacher curls. (hammer machine) 45lb plate for 2 sets of 8 and 7 and 35lb plate for two sets of 12 and 11.
4 supersets of deadlifts and lying dumbbell pullovers. Used 100lbs for deadlifts and 35lb dumbbell for pullovers.
Left gym feeling strong, but didn't do any aerobic so I will hit the cardio extra hard today. Shoulders today.
Will try to add a back pic--husband took it at 6:30 this morning so excuse the rough look.
RD
Jen10
New member
Way to have self control! It takes a lot of restraint when you're around children and all their snacks. So easy just to help them finish their food so they don't cry etc. Lol nice work
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Damn! Those arms are looking good RD. I'm afraid to ask the size they look bigger that mine-
Nice Job!
Thanks, They are about 12.75 inches flexed. (13 immediately after a workout).
Today was legs. Did tons of high intensity/high rep exercises.
Example: 10 sets of lunges holding 45lb dumbbells for 1:00 minute each set and then rest one minute.
Did box jumps, leg curls, step ups and sprints pulling a 50lb sled.
RD
Your back is amazing RD!! Very impressive!
Thanks to all for the compliments.
Yesterday was chest day. I used the 55lb dumbbells and got three sets of 10, 10 and 9 reps.
3 sets of inclines with 40lb dumbbells for 14, 13, and 12 reps
3 sets of db flyes with the 25's. 15, 13 and 10.
I then burned out with 3 sets of pushups to failure...didn't count though.
Taught my class today and will rest. Back tomorrow.
RD
Yesterday was chest day. I used the 55lb dumbbells and got three sets of 10, 10 and 9 reps.
3 sets of inclines with 40lb dumbbells for 14, 13, and 12 reps
3 sets of db flyes with the 25's. 15, 13 and 10.
I then burned out with 3 sets of pushups to failure...didn't count though.
Taught my class today and will rest. Back tomorrow.
RD
Nice weekend, two 85 degree sunny days. Pollen is bad though. (curse those pine trees).
Did legs today. Had a bad headache that I believe is related to allergies. I basically did what I call a hodge podge day. I just did a lot of sets of high reps at high intensity of a lot of different exercises.
RD
Did legs today. Had a bad headache that I believe is related to allergies. I basically did what I call a hodge podge day. I just did a lot of sets of high reps at high intensity of a lot of different exercises.
RD
Jen10
New member
Gotta love this time of year in the.south. my little white car is a shade of yellow/brown for a few months! Hope you feel better!
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RADAR
Well-known member
Hey RD! Looking great in here chic!
I sound like a baby elephant doing box jumps lol do they are a no go for me but i totally rate them there great !
I'm wondering did I read you were asking Nate to advise you a cycle did you ever get one?
Also enjoy your rest day huni
If he didn't ,i'll be more than happy to help (warning it's not for the weak hearted so wimps need not apply)
Thanks Radar, but Nate has been working with me. In fact I need to PM him a thank you.
Today was a busy but fun day. Finished up a client at 8:30 then did a quick one hour back workout. No great lifts or personal records, but was a solid workout.
Then I picked up my 6 year old daughter from school and met my sister and her daughter at the zoo. Beautiful weather and a great day at the zoo walking and enjoying life. Had a client at 4:00 and then took older daughter to cheerleading at 6:00.
I think I had too much caffeine, I can't sleep and I have a 6:00 client in the am
RD
RADAR
Well-known member
Anyway have a laugh at my expense, i made a cup of coffee Yesterday morning, halfway thru the cup i fell asleep, found the cup cold, got up made another one ,halfway thru the same thing happened, so i said i'll make one more and not put it down this time ,well i fell asleep (again) only to be awakened by a warm fluid in my comfy pants i wear , i thought i had a bowel movement, i had fell asleep (again) and dumped the whole cup in my lap! EEKKKKK *#@*^
:!!!!!
:!!!!!
Anyway have a laugh at my expense, i made a cup of coffee Yesterday morning, halfway thru the cup i fell asleep, found the cup cold, got up made another one ,halfway thru the same thing happened, so i said i'll make one more and not put it down this time ,well i fell asleep (again) only to be awakened by a warm fluid in my comfy pants i wear , i thought i had a bowel movement, i had fell asleep (again) and dumped the whole cup in my lap! EEKKKKK *#@*^
Lol that is classic!! I've done the same! (fallen asleep with a coffee, not 3 times in a row mind) I dunno what it is but I drink loads of coffee and it never seems to affect my sleep.
Anyway have a laugh at my expense, i made a cup of coffee Yesterday morning, halfway thru the cup i fell asleep, found the cup cold, got up made another one ,halfway thru the same thing happened, so i said i'll make one more and not put it down this time ,well i fell asleep (again) only to be awakened by a warm fluid in my comfy pants i wear , i thought i had a bowel movement, i had fell asleep (again) and dumped the whole cup in my lap! EEKKKKK *#@*^
I'm always making a cup and then sitting it down somewhere. I'll find it an hour later and heat it up in the microwave. Of course I forget about it in the microwave and my husband will find it there when he gets home from work. He just rolls his eyes.
RD
Yesterdays workout:
Barbell bench press: 3 sets 110lbs for 8 reps
Incline DB press: 3 sets 40lb dbs for 12 reps
Dumbbell Flyes/
Closegrip press
superset: 3 sets 25lb dbs for 15 reps/20reps
Dip Machine: 3 sets 110lbs for 15 reps
Dumbbell Kickbacks: 3 sets 25lb dbs for 15 reps each arm
Good day, hadn't tried 110lbs with barbell in 3 years. (I use dumbbells because of nagging shoulder issues).
RD--rest day today, might walk around the track at the local high school.
Barbell bench press: 3 sets 110lbs for 8 reps
Incline DB press: 3 sets 40lb dbs for 12 reps
Dumbbell Flyes/
Closegrip press
superset: 3 sets 25lb dbs for 15 reps/20reps
Dip Machine: 3 sets 110lbs for 15 reps
Dumbbell Kickbacks: 3 sets 25lb dbs for 15 reps each arm
Good day, hadn't tried 110lbs with barbell in 3 years. (I use dumbbells because of nagging shoulder issues).
RD--rest day today, might walk around the track at the local high school.
Hey Rebbs that was a dam nice workout up there. Good for you sista.
For all you gals with shoulder issues that keep you from benching with a bbl,
YOU MUST google Dave Tate bench press.
The way he says to do it allows just about anybody to bench pain free.
I sincerly urge you all to check this out and then do it for a couple of weeks. Usually you can tell the diif instantly.
Good luck all sistas and regards.
For all you gals with shoulder issues that keep you from benching with a bbl,
YOU MUST google Dave Tate bench press.
The way he says to do it allows just about anybody to bench pain free.
I sincerly urge you all to check this out and then do it for a couple of weeks. Usually you can tell the diif instantly.
Good luck all sistas and regards.
^^^ what Zed said! I started doing it that way a while back and I much prefer it now, I actually find it easier increased my lifts by 11lbs when I changed to this technique.
increased my lifts by 11lbs when I changed to this technique.
It didn't bother me too much, but I know if I do a couple of weeks of barbell bench I will start feeling that twinge in my shoulder. I don't seem to have any problems when I use dumbbells except when I lift heavy (50-55lb dumbbells) I need help getting them up.
Did shoulders today:
4 sets of shoulder presses using the 35lb db's. 8 reps
4 sets of DB lateral raises using 15lbs. 10 reps
4 sets of front raises using 25lb plate. 10 reps
3 supersets of shrugs and DB bent-over reverse flyes. 50lb dbs for shrugs (15 reps) and 12lb dbs for reverse flyes (15 reps).
RD
Jen10
New member
I have a lot of trouble getting them up initially too. Once they are up I'm good but I look like a retard struggling to get them up LOL.
Great shoulder work today!
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Doing fine Zed. Took a long weekend without working out except for a 4 mile fast walk today. My body was tired and needed a break. So far I have stuck with my diet. I did have a steak last night, but I was tired of chicken and fish. No bread or potato though, just asparagus as a side.
Ready to hit high gear tomorrow. (Does anyone know how many weeks left in the contest??)
Rebecca D
Ready to hit high gear tomorrow. (Does anyone know how many weeks left in the contest??)
Rebecca D
HIT is wearing me out physically. I have been exhausted at night. I do miss the rush from lifting heavier weight (heavy for me) but I want to drop the bodyfat and this is the way to go. Lots of supersets and lots of aerobic work in-between sets. Burpees, jump rope, squat jumps...anything to keep the heart rate up.
Been a busy week, picked up two new clients and my daughter made the middle school cheerleading team for next year. All good things, but things that keep me busy.
Rebecca D
Been a busy week, picked up two new clients and my daughter made the middle school cheerleading team for next year. All good things, but things that keep me busy.
Rebecca D
dmk777
Queen of EF :)
Hey chic great work on the training I found exactly the same switching from heavy to light.
Also way to go on the clients and your daughter making the team. We don't have cheerleaders over here we should though I think there wicked! One my fav films when was younger was bring it on lol I must watched it fifty times lol
Also way to go on the clients and your daughter making the team. We don't have cheerleaders over here we should though I think there wicked! One my fav films when was younger was bring it on lol I must watched it fifty times lol
badboybounce
New member
We have cheerleaders in glasgow,called the rockettes i think
There he goes 1 of gods own prototypes,a high powered mutant of sum kind never even considered for mass production,too weird to live and to rare to die!
There he goes 1 of gods own prototypes,a high powered mutant of sum kind never even considered for mass production,too weird to live and to rare to die!
Your making me feel old, my favorite movie as a kid was Grease. Thanks for the encouragement.
RD
She's makin me feel old too! My fav movie as a kid was always Star Wars ... I just had to google bring it on....
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Defeat is the stepping stone to victory.
Wow great transformation Rebbeca!!! I'd hate to be the judges! It's going to be some tough choices for them!!!
badboybounce
New member
Damm u girls got more muscle than me,very well done
brittneyleigh79
New member
Gorgeous Rebecca!!!! Great job girl!!!
Brittneyleigh79
Brittneyleigh79
The secret to my success was not including any butt shots in my pictures. Now I need to decide if I want to continue to diet for a June 16 competition. I've always said I wanted to compete at least once but I haven't done it. Since I'm this close with my diet I might give it a try.
RD
RD
badboybounce
New member
Im same i wana compete at least once so yeah go for it ur in great shape
dmk777
Queen of EF :)
Yeah you know I put this off for years now I've Managed to pick up a sponsor for next season. So the ball is rolling I thought to myself. Why not we work for this let's show it off and I dont WANa get 5 years down the line a d say you know I wish I did!!
Go for it huni we got ya back
Go for it huni we got ya back
Go for it!!
I'll never compete, I'm too self conscious about the massive scar on my abs and I know exactly how you feel posing! I just could not get it down and felt a total prat doing it!
Thank you,
