Tiffany's getting lean in 2008 [Archive] - Page 2

Tifflex

05-28-2007, 10:21 AM

nice workout...... keep up the good work.......enjoy the rest of ur weekend
Thanks Andy.

Nice workout Tiffany! Any plans for the holiday?
Hi Rick. I helped my niece celebrate her 6th birthday. My sister and b-in-law had her a pool party.

Good workout there Tiffany! Those straight bar curls are awesome aren't they? :)

You can also try your hammer curls lying on an incline bench. It stretches the biceps more, you'll probably have to use a little lower weight.

You must be seeing some great results with your workouts! You should post some pictures! :)

Have a great Sunday and Happy Memorial Day!

Darren
Thanks Darren. I have about six more pounds to lose and will post pics then. I will try the hammer curls lying on an incline.

just dropping in to say hey tiffany. have a blessed day. :)
Thanks tat, how are you doing?

Good morning Tiffany :D Hope you are having a wonderful day!
Thanks Jen..same to you!

Tifflex

05-30-2007, 09:14 AM

Tuesday's workout
Cardio only 45 minute walk/run

Wednesday's workout: Chest/Shoulders/Cardio
Incline BB press: 15x45, 10x85, 8x85, 5x95-1 short of failure..no spotter.
Flat BB press: 8x95, 5x95, 6x100PR--got to 100lbs:)
DB Flyes: 10x22.5, 8x22.5, 6x22.5--stayed w/same wt to maintain form.
DB Press: 10x25, 8x27.5, 6x30
Lateral raises: 10x12.5, 8x15, 6x17.5PR
Rev Pec deck: 10x60, 8x75, 6x80PR

Cardio: 40 min split between stepmill and elliptical

orca

05-30-2007, 09:18 AM

Nice workout and good job on the cardio Tiffany. Congrats on the PR's. :D

DouglassDoubles

05-30-2007, 09:29 AM

Stoppin' in before I take a little 'break' to say Hey Girl!! Lookin' good on the exercises :D

dartol

05-30-2007, 10:31 AM

Thanks Darren. I have about six more pounds to lose and will post pics then. I will try the hammer curls lying on an incline.

OK I will be watching! :)
Let me know what you think about the curls...

Darren

HoosierHardGain

05-30-2007, 12:14 PM

Wow...look at all those PR's! Keep it up, Tiffy!

joed

05-30-2007, 07:44 PM

Hiya tiff, just catching up on my reading. WTG on the PR's.

StlBarbie

05-30-2007, 07:48 PM

Daimozz

05-31-2007, 05:11 AM

nice workout..........keep up the good work,,,,,,and gratz on ur pbs....

milady

05-31-2007, 05:16 AM

http://www.pink-martini.org/missions/liens/link.php?m=1&l=1&u=7&k=1q5I0e5licY2VpbrMeOJ7Lhf6Vu5L

Tifflex

06-01-2007, 07:11 PM

Nice workout and good job on the cardio Tiffany. Congrats on the PR's. :D

Thanks for visiting orca.

Stoppin' in before I take a little 'break' to say Hey Girl!! Lookin' good on the exercises :D
Hiya Jen, thanks.

OK I will be watching! :)
Let me know what you think about the curls...

Darren
I will let you know when I try the curls.

Wow...look at all those PR's! Keep it up, Tiffy!
Thanks Hoos.

Hiya tiff, just catching up on my reading. WTG on the PR's.
How's it going joe?

Tifflex

06-01-2007, 07:27 PM

UMPH .. was so hoping to come in and be able to call you A SLACKER .. ;)
NO SUCH LUCK ..... :p
AWESOME JOB TIFFANY!!!
I love the PRS woman .. go girl go .. LOOK AT THAT BENCH!! :)

Hiya Barb. I do slack at times..trust me.

nice workout..........keep up the good work,,,,,,and gratz on ur pbs....

Hi Andy, thanks!
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Friday's workout: Legs
Squats: 15x95, 15x115, 10x135, 8x145, 3x155PR
SLDL: 12x115, 8x125, 8x135
Leg Ext: 20x90, 15x105, 12x115
Kneeling Leg Curl: 12x50, 8x60, 5x65PR
Walking Lunges: 1--20 steps holding 20lb DBs, 2--20 steps holding 25lb DBs,
3--20 steps holding 30lb DBs

Legs were toast after this workout. I attempted to do cardio on the StepMill but stopped after 3 minutes.

dbx

06-01-2007, 07:42 PM

Excellent leg workout, Tiffany. Sweet PRs! :)

Tifflex

06-02-2007, 09:27 AM

Excellent leg workout, Tiffany. Sweet PRs! :)

Thanks Kevin! My legs/glutes kindly thanked me this morning as I rolled out of bed.:)
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Saturday's workout: Back/Arms/Abs/Cardio
DB Rows: 12x27.5, 10x30, 8x35, 6x40
Pull downs (pulley): 2x8x35, 8x42.5--WG Pull down was broken so I used pulleys.
Low Row: 12x55, 10x70, 8x85
DB Ext: 12x27.5, 10x30, 8x35
Skull crusher (using EZ Bar): 12x30, 6x40, 8x40
Pushdown: 12x27.5, 8x35, 4x40, 15x20--just because.
EZ bar curl: 3x8x40
H curl: 12x20, 10x22.5, 8x25
Roman chair leg lifts: 3x15
Ab bench crunches: 3x15
Bicycles: 3x15

Cardio: 25 mins stepmill, 25 mins elliptical.

I hope everyone has a great weekend!

jocularric

06-02-2007, 09:34 AM

Well look at you! All sorts of PRs in your workouts. Way to go!
Have a great weekend Tiffany!

ChocoChick

06-02-2007, 12:58 PM

You're strong. Nice wo!

Hibiscus09

06-03-2007, 06:45 AM

Very nice workout, Tiffany!! :)

Happy Sunday!

DouglassDoubles

06-03-2007, 08:26 AM

Hey Tiffany! Nice workout! Have a great day :D

Tifflex

06-03-2007, 09:12 AM

Well look at you! All sorts of PRs in your workouts. Way to go!
Have a great weekend Tiffany!
Thanks Rick, I hope you have a good weekend too!

You're strong. Nice wo!
Thanks Elise

Very nice workout, Tiffany!! :)

Happy Sunday!

Hi Diane, happy Sunday to you! Glad to 'see' you:)

Hey Tiffany! Nice workout! Have a great day :D
Hi Jen, thanks!
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Active rest day
My entire body is sore especially my legs and tris. I did cardio on the elliptical and about 10 minutes of stretching.

Happy Sunday everyone!

BigBT

06-03-2007, 04:10 PM

Congrats on the PR's from Friday. That is great! And 50 minutes of cardio after that workout on Saturday! That is brutal. No wonder today was a rest day! :)

Daimozz

06-04-2007, 04:18 AM

NICE WORKOUT !!!! KEEP up the great work!

Tifflex

06-04-2007, 04:32 PM

Congrats on the PR's from Friday. That is great! And 50 minutes of cardio after that workout on Saturday! That is brutal. No wonder today was a rest day! :)

Hi Brian, the legs are a little better.

NICE WORKOUT !!!! KEEP up the great work!
Thanks Andy.
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Monday's workout
30 minutes cardio

Tifflex

06-05-2007, 08:20 AM

Tuesday's Workout: Arms/Abs/Cardio
DB Overhead ext: 10x30, 8x35, 6x40--last 3 very tough.
BB Skullcrusher: 2x8x35
V bar pushdown: 10x35, 8x35, 12x12.5, 12x20--added more sets here.
Straight bar curls: 10x45, 8x45, 6x50
Preacher curls (machine): 15x40, 8x50, 6x65, 6x70--failure
Roman chair leg raises: 3x15--really slow movement
Roman chair twist: 2x10--good burn
Stomach vacuum: 15 sec, 30 sec

Cardio: 30 min stepmill, 15 min elliptical

StlBarbie

06-05-2007, 05:26 PM

WOW Tiffany .. you REALLY have some strong guns there!!
AWESOME!!
What are they measuring? :)

BigBT

06-05-2007, 05:37 PM

Strong arm workout, Tif! Great job.

Tifflex

06-06-2007, 04:57 AM

WOW Tiffany .. you REALLY have some strong guns there!!
AWESOME!!
What are they measuring? :)
Thanks Barb. I have never measured my arms until now...what kind of bb am I? They're both measuring 12" relaxed. I like the way they look in gym mirrors and sleeveless shirts:).

Strong arm workout, Tif! Great job.
Thanks Brian. I am working to strengthen my tris as they are lagging.

mom24boys

06-06-2007, 05:07 AM

Morning Tiff..nice WO

orca

06-06-2007, 05:14 AM

Morning Tiffany, Very nice arm workout. Really strong!

Tifflex

06-06-2007, 08:11 PM

Morning Tiff..nice WO

Hi Lisa, thank you.

Morning Tiffany, Very nice arm workout. Really strong!
Thanks Orca!
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Wednesday's workout: Shoulders/Cardio
DB Press: 12x25, 10x27.5, 8x27.5, 6x30
Lat Raises: 12,10,10X12.5, 10x15
Rear Deltoid: 10x60, 8x70, 6x80--struggled on last 2.

Cardio: 43 min split between stepmill and elliptical

HoosierHardGain

06-07-2007, 07:11 AM

I am just amazed how strong you are, Tiffy! You are doing awesome!

DouglassDoubles

06-07-2007, 08:03 AM

Goodmorning Tiff! I feel like I've been neglectin' ya :( Sorry I haven't stopped by more often. Your workouts are lookin' really good! Nice job!

ChocoChick

06-07-2007, 08:07 AM

Thanks Barb. I have never measured my arms until now...what kind of bb am I? They're both measuring 12" relaxed. I like the way they look in gym mirrors and sleeveless shirts:).

That is great! I don't think I'll ever have 12" guns.

Daimozz

06-07-2007, 08:39 AM

very nice wo......some very strong numbers!!!!!!

IdahoViking

06-07-2007, 08:55 AM

Amazing!

Tifflex

06-07-2007, 09:56 AM

I am just amazed how strong you are, Tiffy! You are doing awesome!

Thanks Hoos. I just go in and lift and try to get a little better each time...so far it's working for me.

Goodmorning Tiff! I feel like I've been neglectin' ya :( Sorry I haven't stopped by more often. Your workouts are lookin' really good! Nice job!
Hi Jen..no problem, there are a lot of good journals here. Thanks for the nice words.

That is great! I don't think I'll ever have 12" guns. Mine are a lot less flabby now:).

very nice wo......some very strong numbers!!!!!! Thank you Andy.

Amazing!
Hiya Ted, thanks a lot.

Tifflex

06-07-2007, 10:09 AM

Thursday's Workout: Legs/Calves
I usually work legs after eating 3-4 meals but today I worked legs at lunch. I am not sure if it was mental or not but I felt pretty crappy. I sipped on Xtend, pushed through the mental part and managed to have a decent workout. I decided to decrease weight and go for reps.

Squats: 20x95, 12x115, 10x135, 15x95
SLDL: 2x95x12, 15x95
Leg Ext: 16x90, 15x105, 10x120
Lying Leg Curl: 20x55, 15x65, 12x70
Seated Calves: 3x10x20 (added 10lbs to machine)
Standing Calves:10x25, 8x30, 6x35 dbs
Walking Lunges: 20 steps holding 25lb dbs

I will take the dog for a walk later in the evening when it cools a bit. Have a great day!

orca

06-07-2007, 11:30 AM

A lot of leg workouts today. I've got to do mine later after work. :eek:

Good workout Tiff! :)

StlBarbie

06-07-2007, 02:02 PM

jocularric

06-07-2007, 11:14 PM

Walking Lunges: 20 steps holding 25lb dbs
Nice job! These always leave me winded.

Tifflex

06-08-2007, 09:07 AM

A lot of leg workouts today. I've got to do mine later after work. :eek:

Good workout Tiff! :)
Thanks orca. Happy Friday!

WOW Tiffany ...
your lower body strength is just as awesome as your upperbody!!
GREAT JOB!!

^5 on the 12" GUNS .. you better be enjoying those sleeveless shirts!! :)
TGIF Barb..I want to be a brick chick like you.:)

Nice job! These always leave me winded.

Hiya Rick. I was winded and a little light headed after these. I checked my heart rate and it was close to 90% of my max..that explains it. Hope you're feeling better.
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Friday's Workout: Chest/Back/Cardio
Incline BB Press: 12x65, 8x85, 6x95 +1 rep from last time
Flat BB Press: 10x85, 8x95, 6x100
DB Flys: 10x22.5, 8x25, 6x25
DB Row: 10x35, 8x40, 6x45PR
BB Row: 10x55, 8x65, 6x65 used preweighted bars
Dual Pulley Pulldown (WG): 2x8x60, 10x60 pretty fatigued so lowered weight from last time.
Hypers: 20xbw, 20x10lb plate, 15x25lb plate

Cardio: 45 min speed intervals on Stepmill.

I hope everyone has a good weekend:).

IronIc

06-08-2007, 09:38 AM

Tifflex

06-08-2007, 09:58 AM

Hi Tiffany! I was looking for your journal and finally found it! :)

Great upper body workout and cardio on the stepmill. Wow, 45 minutes .. how long did it take you to build up to THAT? :D I have a stepmill at home now, and I use the elliptical. The stepmill is the ULTIMATE killer cardio machine! :eek:

Having 12" guns is a great start!

~Penney

Hi Penney, I started out doing 30 mins on the Stepmill at level 3 I think. I slowly increased time/levels and now I try to incorporate speed intervals. I think it took my about a month or so to get up to 45 mins. Love the Stepmill:).

IdahoViking

06-08-2007, 10:00 AM

Happy Friday Tiffany!

Hope you have a fun weekend ahead of you.

ChocoChick

06-08-2007, 10:19 AM

Tiffany, do you read Chris's (Kimsquit) journal? He had some interesting information about the stepmill, heart rate and anaerobic threshold that you might want to look at.

Have a great weekend!

Tifflex

06-09-2007, 04:32 AM

Happy Friday Tiffany!

Hope you have a fun weekend ahead of you.

I have a little early yard work planned since it's supposed to be 90 degrees today.

Tiffany, do you read Chris's (Kimsquit) journal? He had some interesting information about the stepmill, heart rate and anaerobic threshold that you might want to look at.

Have a great weekend!

Thanks for the tip Elise. I will check out Chris's journal. Have a good weekend!

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Saturday's Workout
Cardio
Abs

Daimozz

06-09-2007, 05:21 AM

Hi Penney, I started out doing 30 mins on the Stepmill at level 3 I think. I slowly increased time/levels and now I try to incorporate speed intervals. I think it took my about a month or so to get up to 45 mins. Love the Stepmill:).

when i wasn't doing running and biking stepper was my favourite cardio.....then i added in hiit training to it then it was killer i was about 30-36 minutes on it....... generally 30 min hiit 6 minute cool down........ 45 min is very impressive for hiit

HoosierHardGain

06-11-2007, 07:56 AM

Hey Tiffy...hope the weekend went well!

ChocoChick

06-11-2007, 08:11 AM

Morning, Tiffany!

Tifflex

06-12-2007, 09:29 AM

when i wasn't doing running and biking stepper was my favourite cardio.....then i added in hiit training to it then it was killer i was about 30-36 minutes on it....... generally 30 min hiit 6 minute cool down........ 45 min is very impressive for hiit

Thanks Andy. I like the Stepmill as it really gets my heart rate going.

Hey Tiffy...hope the weekend went well!

Hiya Hoos! The weekend was good..a little hot but nice.

Morning, Tiffany!

Morning Elise!
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Tuesday's Workout: Legs/Abs
Squats: 20x95, 15x125, 10x135, 8x145
SLDL: 2x10x125, 12x125
Leg Ext (single): 12x50, 10x60, 8x65
Kneeling leg curl: 2x8x50, 6x55
Walking lunges: 20 steps @ 30lb DBs, 20 steps @ BW
Roman chair leg raises: 3x15
Ab crunch: 1x15, 1x10 @10lb, 1x8 @10lb--first time I've done weighted ab crunches.
Planks 2@30 secs

IdahoViking

06-12-2007, 09:36 AM

Thanks Andy. I like the Stepmill as it really gets my heart rate going.

Hiya Hoos! The weekend was good..a little hot but nice.

Morning Elise!
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Tuesday's Workout: Legs/Abs
Squats: 20x95, 15x125, 10x135, 8x145
SLDL: 2x10x125, 12x125
Leg Ext (single): 12x50, 10x60, 8x65
Kneeling leg curl: 2x8x50, 6x55
Walking lunges: 20 steps @ 30lb DBs, 20 steps @ BW
Roman chair leg raises: 3x15
Ab crunch: 1x15, 1x10 @10lb, 1x8 @10lb--first time I've done weighted ab crunches.
Planks 2@30 secsCrap, if I tried to do that many squats I think I would have a coronary!! How do you people do high rep work on large muscle groups. I'm sucking wind just thinking about it!

btw - good morning thinton!

Tifflex

06-12-2007, 09:39 AM

Crap, if I tried to do that many squats I think I would have a coronary!! How do you people do high rep work on large muscle groups. I'm sucking wind just thinking about it!

btw - good morning thinton!

Hiya Ted. Trust me I was sucking wind while squatting. I like using high reps for my legs. I don't need cardio afterwards that's for sure.:)

orca

06-12-2007, 10:55 AM

Original Poster

06-12-2007, 06:58 PM

Hey Tiff, just stopping by to say hi !

IdahoViking

06-13-2007, 06:01 AM

Hello! Is anybody home?

G'morning Tiffany. :D

HoosierHardGain

06-13-2007, 06:29 AM

Good morning, Tiffy! Your squats are awesome. I don't think I do that many reps in a whole month!

Tifflex

06-13-2007, 06:42 AM

[QUOTE=IdahoViking;50739091]Crap, if I tried to do that many squats I think I would have a coronary!! How do you people do high rep work on large muscle groups. I'm sucking wind just thinking about it!

[QUOTE]

x2

Brutal workout. Nice job!
Thanks Kevin. I have a love hate relationship with legs.

Hey Tiff, just stopping by to say hi !
Hi Pete, nice to have you stop by!

Hello! Is anybody home?

G'morning Tiffany. :D
Hiya Ted, how are you?

Good morning, Tiffy! Your squats are awesome. I don't think I do that many reps in a whole month!

Thanks Hoos. I just go in and blast them.

IronIc

06-13-2007, 07:38 AM

Tifflex

06-13-2007, 09:12 AM

Hi Tiffany! Nice legs workout.

I'm one of those weird people who LIKES leg days ;) I'm beginning to like upper body days more. Cardio ... hmmmm .... well that's tolerable ;)

Have a nice day! :)

~Penney

Hi Penney...nothing beats a great pair of legs..:)
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Wednesday's Workout: Shoulders/Tris/Cardio
Arnold press: 15x15, 12x15, 10x17.5, 8x20--wasn't sure about weight since I haven't done these in well over a year.
--supersetted w/rear dealts (db)
15x15, 12x15, 8x17.5, 6x20

Incline lateral raises: 12x12.5, 12x10, 12x10--lowered weight as these were very tough to complete.
DB OH extension: 10x30, 8x35, 6x40
Rope Pushdown: 10x20, 8x20, 6x20, 12x12.5--tris were fried.

Cardio: 22 min stepmill

joed

06-13-2007, 11:04 AM

Nice lookin' WO. Fried tris, do they come breaded?

jocularric

06-14-2007, 03:20 AM

Milady Tiffany good morrow to thee. Thy smile 'tis as refreshing as 'tis beautiful. But I be afeared I doth not know which I doth enjoy more--thy smile or the tellings of thy quest. Thou hast wielded iron and steel with most excellent precision. Wondrous well Milady!

StlBarbie

06-14-2007, 06:48 AM

Hi Penney...nothing beats a great pair of legs..:)
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Wednesday's Workout: Shoulders/Tris/Cardio
Arnold press: 15x15, 12x15, 10x17.5, 8x20--wasn't sure about weight since I haven't done these in well over a year.
--supersetted w/rear dealts (db)
15x15, 12x15, 8x17.5, 6x20

Incline lateral raises: 12x12.5, 12x10, 12x10--lowered weight as these were very tough to complete.
DB OH extension: 10x30, 8x35, 6x40
Rope Pushdown: 10x20, 8x20, 6x20, 12x12.5--tris were fried.

Cardio: 22 min stepmill

GREAT JOB TIFFANY!! :)
OW to the Arnold Presses .. they are always tough ..
and what a job you did on your tris ... NO JIGGLE FOR YOU!!!! :p

Have a great day woman ...
what is on the agenda?

IdahoViking

06-14-2007, 07:10 AM

I still don't see how you can do that many squats! Last night I did a total of 28 reps (spread out over 4 sets); and I was sucking wind big time after the first set of 10 alone.

I think I have a long ways to go, it really gives me an appreciation of where your conditioning is at!

Great work!

HoosierHardGain

06-14-2007, 07:14 AM

Ya know Tiffy, you really should provide us with a photo of these awesome legs.

IdahoViking

06-14-2007, 07:15 AM

Ya know Tiffy, you really should provide us with a photo of these awesome legs.
I second that motion!!

Tifflex

06-14-2007, 08:54 AM

Nice lookin' WO. Fried tris, do they come breaded?
With marinara sauce..yum. How are you Joe?

Milady Tiffany good morrow to thee. Thy smile 'tis as refreshing as 'tis beautiful. But I be afeared I doth not know which I doth enjoy more--thy smile or the tellings of thy quest. Thou hast wielded iron and steel with most excellent precision. Wondrous well Milady!
Nice to have you around again Rick!

GREAT JOB TIFFANY!! :)
OW to the Arnold Presses .. they are always tough ..
and what a job you did on your tris ... NO JIGGLE FOR YOU!!!! :p

Have a great day woman ...
what is on the agenda?
Hi superwoman! Today is chest/back and whatever I missed this week. I'm definitely working on the no more jiggle..have a good day!

I still don't see how you can do that many squats! Last night I did a total of 28 reps (spread out over 4 sets); and I was sucking wind big time after the first set of 10 alone.

I think I have a long ways to go, it really gives me an appreciation of where your conditioning is at!

Great work!
Thank you Ted. I'm a recovering cardio addict so I have the capacity.:)

Ya know Tiffy, you really should provide us with a photo of these awesome legs.

I second that motion!!

I agree guys...not sure how awesome they are tho:). I will try to update pics soon...it's too hot for a sweater..:)

Tifflex

06-14-2007, 09:03 AM

Thursday's Workout: Chest/Back/Bis/lil cardio
Incline Bench: 15x75, 10x85, 5x95, 5x100 increase in weight
Flat Bench: 2x8x95, 8x100-increase in reps
Pec Deck: 15x40, 10x70, 8x75, 6x80
Fixed Pull Down: 15x55, 12x70, 10x85, 8x100, 6x105
Seated rows: 15x55, 12X70, 10x85, 8x100, 6x105
Preacher curl: 10x60, 8x70, 6x75PR
Hammer curl (seated): 10x20, 8x22.5, 8x25 increase in wt. I decided to do seated hammers because I felt like I've been using momentum when standing.
Hupers: 20xbw, 2x12x25 plate

Cardio: 10 min elliptical warmup, 15 min stepmill post workout

I felt full of energy and very strong in the gym today. I could have stayed all day but I've got to pay the bills. Have a great day everyone!

orca

06-14-2007, 09:29 AM

I felt full of energy and very strong in the gym today. I could have stayed all day but I've got to pay the bills. Have a great day everyone!

I love that feeling! :D I felt the same way Tuesday morning. Nice looking workout. Have a greeat Thursday.

mom24boys

06-14-2007, 09:55 AM

WOW look at all those increase...awesome WO Tiff.

HoosierHardGain

06-14-2007, 09:58 AM

Awesome workout, Thinton! Don't ya love those days when you have all the energy in the world?

BigBT

06-14-2007, 05:33 PM

Great increases today, Tiffany! I like the fact that you are disciplined enough to do your flat bench second. I love my flat bench too much to do that. You are going to see some nice gains because of it.

Tifflex

06-15-2007, 04:04 AM

I love that feeling! :D I felt the same way Tuesday morning. Nice looking workout. Have a greeat Thursday.
Hi Andy!

WOW look at all those increase...awesome WO Tiff.
Thanks a lot Lisa.

Awesome workout, Thinton! Don't ya love those days when you have all the energy in the world?
I love those days, Hoos. Today is the opposite as I got less than four hours of sleep. At least it's Friday!

Great increases today, Tiffany! I like the fact that you are disciplined enough to do your flat bench second. I love my flat bench too much to do that. You are going to see some nice gains because of it.
Thanks Brian. I am a rule follower by nature, if I agree with it that is. I like the fact that I am increasing almost weekly with my bench press. My goals were to maintain my LBM but much to my surprise I am gaining lean mass. Have a great day!

jocularric

06-15-2007, 05:58 AM

Nicely done Milady Tiffany and congratulations on thy PR. Merry!

Tifflex

06-15-2007, 10:45 AM

Nicely done Milady Tiffany and congratulations on thy PR. Merry!

TGIF Rick! Thanks for the congrats.
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Friday's Workout: Cardio/Abs
Cardio: 35 min Stepmill
Pelvic tilt: 3x20
Bicycles: 3x20
Vacuum: 2@45 sec
Planks: 2@45 sec

I have back and trap doms today...yes! I really hit the back hard yesterday and fully expected some soreness. I do not perform exercises that directly target the traps; however, I suspect the other movements indirectly hit my traps.

I hope everyone has a great weekend! TGIF!

ChocoChick

06-15-2007, 10:57 AM

I felt full of energy and very strong in the gym today. I could have stayed all day but I've got to pay the bills. Have a great day everyone!

That's a great feeling, isn't it? The full of energy one, not the bill paying one!

Have a great weekend.

Tifflex

06-16-2007, 07:54 AM

That's a great feeling, isn't it? The full of energy one, not the bill paying one!

Have a great weekend.

Thanks Elise!
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Saturday's workout: Cardio
25 min elliptical
35 min stepmill

tatdawg

06-17-2007, 05:51 AM

i hope you are having a great weekend. looks like a sunny day today here.

IronIc

06-17-2007, 09:02 AM

Hi Tiffany! Great workouts there ... you're doing some heavy lifting! Awesome :)

Have a wonderful Sunday! :)

StlBarbie

06-18-2007, 07:57 AM

HAPPY MONDAY TIFFANY!! :)

Strength is awesome woman .. on EVERYTHING!!
Great job on the planks, as well as hitting the cardio!!!

You will have to post up some progress pics soon ..
You have to looking amazing with all of your hard work!!! :)

Tifflex

06-18-2007, 10:00 AM

i hope you are having a great weekend. looks like a sunny day today here.

Hiya Tat, it's good to hear and see you. I am enjoying this hot weather.

Hi Tiffany! Great workouts there ... you're doing some heavy lifting! Awesome :)

Have a wonderful Sunday! :)
Thanks Penney, how are you?

HAPPY MONDAY TIFFANY!! :)

Strength is awesome woman .. on EVERYTHING!!
Great job on the planks, as well as hitting the cardio!!!

You will have to post up some progress pics soon ..
You have to looking amazing with all of your hard work!!! :)

Hello my idol:)! Thanks for the kudos. I will be taking more pics soon so I can compare when I first started lifting consistently. I am amazed that I am getting stronger each week.
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Monday's Workout: Chest/Back/Cardio
Incline BB Bench: 10x85, 2x6x95
Flat BB Bench: 10x95, 2x6x105 (+5lbs)
DB Fly: 10x20, 2x8x25
DB Bench w/rotation: 10x30, 8x35, 7x35 (failure)--added this to finish off the chest.
WG Pulldown: 10x90, 8x105, 6x110
Seated Rows: 2x8x70, 8x75
Hypers: 3x12 holding 25lb plate

Cardio: 30 stepmill (10 pre, 20 post)

I will visit other journals later today. Have a good one!

Daimozz

06-18-2007, 05:43 PM

nice chest workout heavy load keep up the hard work

mom24boys

06-18-2007, 06:14 PM

*waves* hi Tiff...nice WO.

Tifflex

06-19-2007, 07:41 AM

nice chest workout heavy load keep up the hard work
Thanks Andy. I enjoy going heavy. I just have to make sure I mix it up a little and not go heavy all the time.

*waves* hi Tiff...nice WO.

Hi Lisa, thank you!

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Tuesday's workout

I only slept 3-4 hours last night and every intention of not getting up early to workout. I smelled the coffee brewing and felt like I would be cheating myself if I didn't get up and make an effort. I wanted to work legs but didn't have the nutrients I needed to get me through the workout. I worked arms and abs instead.

V Bar pushdown: 20x12.5, 10x20, 8x27.5, 6x35
OH Extension: 12x30, 8x35, 8x35
BB skullcrusher: 10x25, 2x8x35..grow tris!
BB curl: 10x35, 8x45, 4x50 (utter failure:), 10x35
Hammer curl: 10x20, 8x22.5, 6x22.5
Alternating db curl: 20x15--just because
Decline bench sit up: 1x20, 2x15 holding 10lb plate
Bicycles: 3x20

Cardio: (15 elliptical, 5 stepmill)

IdahoViking

06-19-2007, 08:22 AM

Nice workout. Must be something in the air - I had trouble sleeping last night too.

orca

06-19-2007, 09:15 AM

Hey Tiff, That's one heck of a workout for only 3 hours sleep. I would have rolled over and caught some more zzzzzzzz's. Great job! Happy Tuesday!

ChocoChick

06-19-2007, 09:32 AM

Hi Tiffany. When are we going to see these pics you keep mentioning? I can see from your wo's that you have made a ton of progress. :)

Tifflex

06-19-2007, 01:02 PM

Nice workout. Must be something in the air - I had trouble sleeping last night too.

I hope that I don't have a repeat Ted. I am a walking zombie today. I can't believe I used to consistently get 3-4 hours in my 20's..

Hey Tiff, That's one heck of a workout for only 3 hours sleep. I would have rolled over and caught some more zzzzzzzz's. Great job! Happy Tuesday!
Thanks Kevin and Happy Tuesday to you!

Hi Tiffany. When are we going to see these pics you keep mentioning? I can see from your wo's that you have made a ton of progress. :)
Hi Elise. I know I should post pics and get feedback. I'm terribly shy and my worst critic. I know I will get nothing but encouragement here :). I will figure out how to post and get some up soon.

Tifflex

06-19-2007, 01:08 PM

flywheel99

06-19-2007, 03:46 PM

I only slept 3-4 hours last night and every intention of not getting up early to workout. I smelled the coffee brewing and felt like I would be cheating myself if I didn't get up and make an effort. I wanted to work legs but didn't have the nutrients I needed to get me through the workout.

you do your weight training with coffee also? i thought i was the only one!

IronIc

06-19-2007, 03:55 PM

Good evening Tiffany!

Great workout for only 3 hours sleep. If it was me I would have had trouble, lol. I must have sleep! :)

I also agree concerning pics ... must have new pics! :D I know you look great :)

The recipe sounds yummy! :p

Have a great evening! :)

StartinOver-68

06-19-2007, 04:05 PM

I found this recipe last year on one of the Fittv shows. It's a fruit/cottage cheese mix and is very, very good IMO. I am unsure of the exact caloric intake. I changed the recipe to fit my needs.

1/2 cup strawberries
1/4 cup blueberries
1 peach (I use 2)
1/2 cup cottage cheese (I use 1 cup)
Honey (taste only)

Hi Tiffany, I eat cottage cheese with peaches nearly every night for a snack before bedtime. It is a good slow digesting protein. I've never tried it with tart fruit though, my taste buds require a sweeter fruit.

HoosierHardGain

06-20-2007, 06:37 AM

you do your weight training with coffee also? i thought i was the only one!

I saw someone carrying a Starbucks cup around with them at the gym yesterday....made me do a double take.

Good Morning, Tiffy!

Tifflex

06-20-2007, 08:36 AM

you do your weight training with coffee also? i thought i was the only one!

Hi flywheel! I'm not coordinated enough to have coffee while I work out. I like to have it an hour before my workout.

Good evening Tiffany!

Great workout for only 3 hours sleep. If it was me I would have had trouble, lol. I must have sleep! :)

I also agree concerning pics ... must have new pics! :D I know you look great :)

The recipe sounds yummy! :p

Have a great evening! :)

Thanks Penney!

Hi Tiffany, I eat cottage cheese with peaches nearly every night for a snack before bedtime. It is a good slow digesting protein. I've never tried it with tart fruit though, my taste buds require a sweeter fruit.

SO, I love fresh eastern peaches. I am getting accustomed to cc so the fruit helps a lot.

I saw someone carrying a Starbucks cup around with them at the gym yesterday....made me do a double take.

Good Morning, Tiffy!

Hiya Hoos. I'm too cheap for Starbucks..I get my coffee from Tiffany's:).

IdahoViking

06-20-2007, 08:38 AM

Howdy!

Tifflex

06-20-2007, 08:53 AM

Wednesday's Workout: Legs

I put a smiley next my workout today because I felt it was one of my better ones. I felt strong and was able to do legs after one meal which is unusual. Maybe getting enough sleep isn't overrated:).

Squats: 20x95, 15x125, 12x145, 8x155PR
SLDL: 12x95, 10x125, 8x125--my grip gives out before my legs.
Leg Ext: 20x90, 15x110, 10x130 PR
Lying Leg curl: 15x60, 12x65, 10x75PR
Walking lunges: 20 steps w/30lbs, 20 steps w/35lbs

Have a great day everyone!

HoosierHardGain

06-20-2007, 08:57 AM

Hiya Hoos. I'm too cheap for Starbucks..I get my coffee from Tiffany's:).

Is that like Breakfast At Tiffany's? (couldn't resist)

Tifflex

06-20-2007, 09:07 AM

Howdy!
Hi Ted, how are you?

Is that like Breakfast At Tiffany's? (couldn't resist)

But of course Hoos!:)

IdahoViking

06-20-2007, 09:25 AM

Hi Ted, how are you?

I'm busy as all get out, but other than that - I'm fine.

How's life been treating you lately?

joed

06-20-2007, 09:45 AM

Good looking leg day there with 3 PR's. I agree that sleep really is all that it's cracked up to be.

Tifflex

06-20-2007, 02:38 PM

I'm busy as all get out, but other than that - I'm fine.

How's life been treating you lately?

I couldn't be better Ted, life is good.

Good looking leg day there with 3 PR's. I agree that sleep really is all that it's cracked up to be.

Hiya joe. I am working on getting more of it.

I have a question that I forgot to post earlier today. I have recently incorporated pelvic tilts and decline crunches for my abs. I have noticed quad soreness the day after doing these exercises. Should I be feeling soreness in my quads? What am I doing wrong? Thx

IronIc

06-20-2007, 03:01 PM

Great legs workout Tiffany!

Grip is becoming a problem too, with the heavier weights ... I have been thinking about purchasing a gripper trainer to increase strength in my hands.

IdahoViking

06-20-2007, 07:01 PM

I saw someone carrying a Starbucks cup around with them at the gym yesterday....made me do a double take.

Good Morning, Tiffy!
The doctor told me to try and cut down to 1-2 mugs of coffee/day; so this weekend I bought myself a 6 cup coffee mug. :D

ChocoChick

06-20-2007, 07:34 PM

Hi Tiffany, I eat cottage cheese with peaches nearly every night for a snack before bedtime. It is a good slow digesting protein. I've never tried it with tart fruit though, my taste buds require a sweeter fruit.

I eat cottage cheese with mango. Yummy. :)

Hi Tiffany!

Cottage cheese seems to be the talk of the day -- I am in seeing it in everyone's journal lately.

StlBarbie

06-20-2007, 08:14 PM

Tifflex

06-21-2007, 06:17 PM

Great legs workout Tiffany!

Grip is becoming a problem too, with the heavier weights ... I have been thinking about purchasing a gripper trainer to increase strength in my hands.

Thanks Penney. I used to be only able to comfortably grip 95lbs. I think grip strength is like any other strengh..lift heavy and it will increase.

The doctor told me to try and cut down to 1-2 mugs of coffee/day; so this weekend I bought myself a 6 cup coffee mug. :D

Smart guy! I tried to stop my 2 cup a day habit but figured I've got to have one vice.

I eat cottage cheese with mango. Yummy. :)

Hi Tiffany!

Cottage cheese seems to be the talk of the day -- I am in seeing it in everyone's journal lately.

Mango sounds really good. I love it with fresh peaches.

TIFFANY ... WOW ... a :) WO for SURE!!!!!!
Look at all the PRS!!! SQUAT, LEG EXTENSION, and CURLS .. WAY TO GO!! :)

Thanks Barb.
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Today was cardio only. I walked the dog a few times today and walked to lunch at work. I think I got in 50-60 minutes total.

DouglassDoubles

06-22-2007, 06:00 AM

Goodmorning Tiff!! Missed ya while I was gone :D How have you been?

joed

06-22-2007, 05:04 PM

...I have a question that I forgot to post earlier today. I have recently incorporated pelvic tilts and decline crunches for my abs. I have noticed quad soreness the day after doing these exercises. Should I be feeling soreness in my quads? What am I doing wrong? Thx

I think the pelvic tilt is supposed to engage the top of your thigh muscles, & to a lesser extent the crunches do too; in the link below you can see the guy's thigh muscles contracting. So IMO you're probably not doing anything wrong tiff. The soreness will pass once you've done them for awhile.

http://www.shapefit.com/abs-exercises-decline-crunches.html

dartol

06-23-2007, 01:51 PM

Hi Tiffany!

I have been way behind, trying to catch up with everyone. Your workouts ROCK girl! I can't wait to see those pictures, get 'em up! :)

I eat cottage cheese just about every night. It is high in casein protein, which digests over about 7 hours unlike whey which is about 4. Here is a recipe for you:

4 Oz Reduced Fat Cottage Cheese
2 packets Splenda
1 teaspoon vanilla extract

or cottage cheese, protein powder, and a little milk to be able to mix it into a pudding. Syntrax Matrix 5.0 Cookies and Cream is really pretty good with this, and contains protein from different sources.

Darren

jocularric

06-23-2007, 09:39 PM

Hi Tiffany. I hope you're having a wonderful weekend. Any workouts in your plans? Nice job on Wednesday's workout!

When I do pelvic tilts I feel them mostly in my glutes. Now every time I do them I'm going to be looking to see if I feel them in my quads too. :D Your quad soreness probably came from your decline crunches. Unless you begin your crunches with a pelvic tilt and hold it you're going to involve your hip flexors in the movement.

ChocoChick

06-23-2007, 09:43 PM

I feel pelvic tilts in the hammies and glutes mostly. Ditto for the abdominal bridge.

Hope you are having a good weekend!

Tifflex

06-24-2007, 07:19 AM

Goodmorning Tiff!! Missed ya while I was gone :D How have you been?
Hi Jen, glad to hear from you. I've been doing very well, how about you?

I think the pelvic tilt is supposed to engage the top of your thigh muscles, & to a lesser extent the crunches do too; in the link below you can see the guy's thigh muscles contracting. So IMO you're probably not doing anything wrong tiff. The soreness will pass once you've done them for awhile.

http://www.shapefit.com/abs-exercises-decline-crunches.html
Thanks for the explanation and link joe.

Hi Tiffany!

I have been way behind, trying to catch up with everyone. Your workouts ROCK girl! I can't wait to see those pictures, get 'em up! :)

I eat cottage cheese just about every night. It is high in casein protein, which digests over about 7 hours unlike whey which is about 4. Here is a recipe for you:

4 Oz Reduced Fat Cottage Cheese
2 packets Splenda
1 teaspoon vanilla extract

or cottage cheese, protein powder, and a little milk to be able to mix it into a pudding. Syntrax Matrix 5.0 Cookies and Cream is really pretty good with this, and contains protein from different sources.

Darren

Hi Darren! Thanks for the compliment and the great cottage cheese recipe. I used to dislike cc but my taste buds have adapted.

Hi Tiffany. I hope you're having a wonderful weekend. Any workouts in your plans? Nice job on Wednesday's workout!

When I do pelvic tilts I feel them mostly in my glutes. Now every time I do them I'm going to be looking to see if I feel them in my quads too. :D Your quad soreness probably came from your decline crunches. Unless you begin your crunches with a pelvic tilt and hold it you're going to involve your hip flexors in the movement.

Hi Ric, happy Sunday! I'm changing my routine a bit and forced myself to rest for a few days.

I feel pelvic tilts in the hammies and glutes mostly. Ditto for the abdominal bridge.

Hope you are having a good weekend!

Thanks Elise. It's funny, my quads were sore for several days. It's interesting to see how different muscles come into play.

ChocoChick

06-24-2007, 08:09 AM

Morning, Tifffany!

IronIc

06-24-2007, 08:11 AM

Hi Tiffany! :)

Tifflex

06-25-2007, 01:04 PM

Morning, Tifffany!

Happy Monday Elise!

Hi Tiffany! :)

Hi Penney!
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Monday's Workout: Chest/Shoulders/Abs/Cardio
Flat DB Press: 8x35, 10x35, 10x35
--supersetted w/Flat DB flye: 3x8x22.5
Seated DB Press: 2x8x30, 7x30--failure on rep 7
DB Front raises: 3x10x12.5
DB Side Laterals: 10x12.5, 2x8x12.5
DB Rear Laterals: 3x6x17.5
--the above was supersetted
Hanging Leg Raises: 4x15

Cardio: 30 min walk

HoosierHardGain

06-25-2007, 01:06 PM

Monday's Workout: Chest/Shoulders/Abs/Cardio
Flat DB Press: 8x35, 10x35, 10x35
--supersetted w/Flat DB flye: 3x8x22.5
Seated DB Press: 2x8x30, 7x30--failure on rep 7
DB Front raises: 3x10x12.5
DB Side Laterals: 10x12.5, 2x8x12.5
DB Rear Laterals: 3x6x17.5
--the above was supersetted
Hanging Leg Raises: 4x15

Cardio: 30 min walk

Very nice workout, Tiffy!

How'd the weekend go?

IdahoViking

06-25-2007, 01:51 PM

Happy Monday Tiffany! :D

Tifflex

06-25-2007, 03:51 PM

Very nice workout, Tiffy!

How'd the weekend go?

Thanks, Hoos! The weekend was nice even though the weather was terribly hot!

Happy Monday Tiffany! :D

Hi Ted, thanks...not sure if I like those two words together.:)

Hibiscus09

06-25-2007, 03:54 PM

Nice workout, Tiffany! :) Sorry it's hot. It was pretty warm at Kiawah, but now that I'm back in Columbia I know it's going to be just like Hell. :p There's no breeze here at all.

ChocoChick

06-25-2007, 03:57 PM

Happy Monday Elise!

Isn't "happy Monday" an oxymoron? :confused:

Hi Tiffany!

Tifflex

06-25-2007, 04:03 PM

Isn't "happy Monday" an oxymoron? :confused:

Hi Tiffany!

LOL! Less than four hours to go.

ChocoChick

06-25-2007, 06:46 PM

LOL! Less than four hours to go.

Funny, I always thought Georgia was on EST... :confused: You posted at just after 7pm so wouldn't there be 5 hours left to go? :p

See? That's what Monday will do to you!

IronIc

06-25-2007, 06:53 PM

Tifflex

06-26-2007, 06:51 PM

Nice workout, Tiffany! :) Sorry it's hot. It was pretty warm at Kiawah, but now that I'm back in Columbia I know it's going to be just like Hell. :p There's no breeze here at all.

Hi Diane, I guess we just have to deal with this summer. My cheats might be frozen drinks instead of a meal:).

Funny, I always thought Georgia was on EST... :confused: You posted at just after 7pm so wouldn't there be 5 hours left to go? :p

See? That's what Monday will do to you!

LOL! I'm going to say I was rushing to end Monday...yeah that's it.:)

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Tuesday's Workout
I blew off my workout tonight and did cardio only. I walked the dog for 45 minutes and did light yard work. Tomorrow is another day.

Tifflex

06-26-2007, 06:52 PM

Great workout Tiffany! :)

We're all still waiting on the pics! ;)

Hi Penney!

mom24boys

06-26-2007, 06:54 PM

LOL....hi Tiffany

joed

06-26-2007, 07:27 PM

A 45 mins walk counts too ya know, 'specially if the dog's a puller.

HoosierHardGain

06-27-2007, 11:37 AM

Howdy Tiffy!

We want those leg pics!

orca

06-27-2007, 11:46 AM

Hey Tiff! How's things going?

Nice workout on Monday! Nothing wrong with a long walk and some yardio! The heat is really depressing and can drag me down....and you live in the sweltering south....uhg! Today's another day...keep up the great work!

ChocoChick

06-27-2007, 12:32 PM

Hi Tiffany!

jocularric

07-01-2007, 02:19 AM

Isn't "happy Monday" an oxymoron? :confused:
Oh heck no! Mondays ARE my Fridays! I like Mondays! It's Thursdays that suck. :p

Hi Tiffany. I hope you're having a great weekend.

IronIc

07-01-2007, 01:30 PM

Hi Tiffany! :)

Tifflex

07-01-2007, 01:45 PM

LOL....hi Tiffany

Hi Lisa

A 45 mins walk counts too ya know, 'specially if the dog's a puller.

My little one is not a puller but enjoys walking. She's a little Chihuahua mix.

Howdy Tiffy!

We want those leg pics!
Hi Hoos, I know I am way behind on pics.

Hey Tiff! How's things going?

Nice workout on Monday! Nothing wrong with a long walk and some yardio! The heat is really depressing and can drag me down....and you live in the sweltering south....uhg! Today's another day...keep up the great work!
Thanks a lot. It's very hot but it's part of living in the deep South:).

Tifflex

07-01-2007, 01:47 PM

Hi Tiffany!
Hi Elise! Nice new avi.

Oh heck no! Mondays ARE my Fridays! I like Mondays! It's Thursdays that suck. :p

Hi Tiffany. I hope you're having a great weekend.
Thanks Ric, I hope your weekend is going well.

Hi Tiffany! :)
Hi Penney, how are you?

HoosierHardGain

07-01-2007, 01:59 PM

Hi Hoos, I know I am way behind on pics.

That makes 2 of us :)

Tifflex

07-01-2007, 02:10 PM

I lost my DSL connection for a few days, so I wasn't able to update my journal or visit other journals.

Here are my workout updates:
Wednesday's Workout: Back/Abs/Cardio
WG Pulldowns: 15x40, 10x70, 10x85, 2x6x100
Rev. Narrow Grip Pulldowns: 10x70, 10x85, 2x6x100
One Arm DB Row: 4x10x35
Decline crunches: 1x10, 1x20, 2x15
Cardio: 30 min elliptical

Thursday's Workout: Arms/Cardio
V-bar pushdown: 12x27.5, 3x10x35
Kickback: 3x15x10
BB curl: 3x10x45
Hammer curl: 3x8x20
Cardio: 30 min elliptical

Saturday's Workout: Legs/Abs/Cardio
Seated Leg Press: 20x90, 20x110, 10x170, 2x10x200
*Leg Ext: 10x115, 10x70, 10x40--Triple drop sets
*Leg Curl: 10x65, 10x40, 10x20--Triple drop sets
Seated calf raises: 3x10x20
Knee Raises: 3x15
Cardio: 20 min elliptical

I hope everyone has a great weekend!

Hibiscus09

07-01-2007, 03:28 PM

Nice workouts, Penney! My leggies burned reading "triple drop sets." :eek: :D

Tifflex

07-01-2007, 05:11 PM

Nice workouts, Penney! My leggies burned reading "triple drop sets." :eek: :D

Hi Diane. I'd never done triple drop sets for legs. 20lb curls felt like 100lbs. Have a good one!

BigBT

07-01-2007, 06:18 PM

Awesome strength once again, Tiffany! The workouts look solid.

Tifflex

07-02-2007, 06:39 PM

Awesome strength once again, Tiffany! The workouts look solid.
Thanks a lot Brian.
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Monday's Workout: Chest/Abs/Cardio
Today's focus was on increasing reps and/or adding poundage.

Flat DB Press: 15x25, 5x40, 2x6x40 (+5lbs)
--superset w/DB Fly:13x17.5, 10x22.5, 8x22.5, 10x22.5
DB Press: 8x30, 10x30, 9x30(failure)
Front raises: 3x8x15 (+2.5lbs)
Side raises: 3x10x12.5 (+2 reps)
Rear Delts: 3x6x17.5

Abs: Decline crunches 3x20

Cardio: 30 treadmill 10% incline

IronIc

07-02-2007, 07:42 PM

Hi Tiffany! Awesome numbers on your presses :D

IdahoViking

07-02-2007, 08:10 PM

Howdy Tiffany :D

HoosierHardGain

07-03-2007, 06:14 AM

Morning, Tiffy

DouglassDoubles

07-03-2007, 06:16 AM

Hey there Tiff!! Long time no 'post' from me. Sorry about that. WOW!! Lookin' good girlfriend :D Keep up the hard work!

IdahoViking

07-03-2007, 06:30 AM

Has Tiffany abandoned us?

Tifflex

07-03-2007, 03:53 PM

Hi Tiffany! Awesome numbers on your presses :D
Thanks Penney.

Howdy Tiffany :D
Hiya Tedd!

Morning, Tiffy
Evening Hoos!

Hey there Tiff!! Long time no 'post' from me. Sorry about that. WOW!! Lookin' good girlfriend :D Keep up the hard work!

No need to apologize Jenn, I understand:).

Has Tiffany abandoned us?
NEVER:).

I started a new job last week and don't have internet access during the day. I hope that will change soon as I am going through bb.com withdrawal.

Tifflex

07-03-2007, 03:56 PM

Tuesday's Workout
Today was cardio only--45 min dog walk.

I will be out of town visiting family for the rest of the week. My home town is so pretty small but I was happy to hear that it now has a gym. I will check it out Thursday.

I hope everyone has a safe Fourth of July holiday!

orca

07-03-2007, 04:45 PM

Hey Tiff, Congrats on the new job! Enjoy the time back in the home town and Happy 4th!

joed

07-03-2007, 09:29 PM

Hiya tiff, gonna be doing any baking back home? Enjoy the holiday.

HoosierHardGain

07-05-2007, 06:58 AM

Hey Tiffy. Hope the holiday found you safe!

Tifflex

07-11-2007, 06:40 PM

Hey Tiff, Congrats on the new job! Enjoy the time back in the home town and Happy 4th!

Thanks!

Hiya tiff, gonna be doing any baking back home? Enjoy the holiday.

Hiya Joe, no baking. I did make a good spaghetti meat sauce. My mom is a great baker so we had so many goodies.

Hey Tiffy. Hope the holiday found you safe!

Thanks Hoos.
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I was unable to work out while out of town. The local gym was closed for the holiday. I did a lot of walking/running and bodyweight exercises.

Wednesday's Workout: Chest/Cardio/Abs
Flat Bench DB: 12x30, 2x6x40, 8x40--+2reps
--superset Flat Fly: 4x8x22.5

DB Press: 3x8x30--(down 2 reps)--these felt very hard tonight.

The following were supersetted:
Front Raises: 3x10x15
Side Raises: 2x6x15, 10x12.5
Rear Delts: 8x17.5, 6x17.5, 8x17.5

Decline Crunches: 4x15

Cardio: 20 min elliptical

dartol

07-11-2007, 07:07 PM

Hi Tiffany, welcome back! :)

Darren

IronIc

07-11-2007, 07:23 PM

Hi Tiffany! Glad to see you back.

It sounds like you had a nice vacation/holiday. :)

HoosierHardGain

07-12-2007, 07:27 AM

Hey Tiffy! I was just getting ready to send the National Guard out to find you! Glad all is well :)

Tifflex

07-14-2007, 09:12 AM

Hi Tiffany, welcome back! :)

Darren
Thanks Darren!

Hi Tiffany! Glad to see you back.

It sounds like you had a nice vacation/holiday. :)

Hiya Penney! I spent quality time with my family in Mississippi. It's always good to see my family but my diet didn't hold up, so I had to hurry back to Georgia.:).

Hey Tiffy! I was just getting ready to send the National Guard out to find you! Glad all is well :)
Thanks Hoos. If the guards are cute, please send them my way:).

Tifflex

07-14-2007, 09:28 AM

I don't have a lot of time to post during the week, so I will catch up on other journals on Sat/Sun. This week I had to juggle my workouts to fit my new work schedule. I will pick up legs/abs tomorrow to make sure I've worked out all body parts.

Friday: Cardio only
30 walk with dog
30 walk on treadmill

Saturday: Back/Arms/Abs/Cardio
Wide Grip Pulldown: 12x70, 6x100, 10x85 (decrease in wt from last time)
Rev Narrow Grip: 12x70, 6x85, 8x85 (decrease in wt)
1 arm row: 3x6x40 (+5lbs)
Vbar pushdown: 3x6x40 (+5lbs), 6x35-added one more set to finish off tris.
Kickback: 3x20x8 (+5lbs)
BB curl: 3x6x50 (+5lbs) last rep forced
--supersetted w/H Curls: 3x10x20
Roman chair leg lifts: 4x15
Crunches: 2x8

Cardio: 30 min elliptical level 6

Tifflex

07-15-2007, 08:28 AM

Sunday's Workout: Legs/Abs/Cardio
Seated Leg Press: 10x190, 10x210, 10x230, 10x250 (+10lbs)
Leg Extension: (triple drop sets) 2x10x120, 1x8x120; 2x8x75, 1x10x75; 2x10x45, 1x8x45 (+5lbs)
Leg Curl: (triple drop sets) 2x8x70, 1x6x70; 2x8x45, 1x6x45; 2x8x25, 1x6x25 (+5lbs)
Seated Calf Raises: 3x10x30 (+5lbs) (need to really increase weight here)
Hanging Leg Raises: 1x6, 2x10; lowered reps to focus on strict form.
Cardio: 10 min pre/5 min post

I expect to be sore today from this workout. I like doing my version of triple drop sets but they are tough.

I hope everyone has a great Sunday!

IronIc

07-15-2007, 09:49 AM

120 lbs on the leg extension ... wooohooo! *ouch*

I am sure there will be soreness, Tiffany ;) That is a great workout.

jocularric

07-16-2007, 12:51 AM

I don't have a lot of time to post during the week, so I will catch up on other journals on Sat/Sun. This week I had to juggle my workouts to fit my new work schedule.
Fie upon work! I doth hate that earning a living doth oft times interfere with the living. I pray thy week be grand and glorious Milady--thy wielding 'tis indeed such.

orca

07-16-2007, 05:14 AM

Hey Tiff, Happy Monday! Awesome leg work there! Tripple drop sets! Very strong!

HoosierHardGain

07-16-2007, 07:00 AM

Man you have a strong set of legs! Great job, Tiffy!

StlBarbie

07-16-2007, 08:10 AM

WOWZA Tiffany ... a HUGE ^5 TO THE WO!!! :)
Awesome job ... SO HOW ARE YOU FEELING TODAY??? :eek:

IdahoViking

07-16-2007, 08:22 AM

TGIM Tiffany! :D

Tifflex

07-16-2007, 06:14 PM

120 lbs on the leg extension ... wooohooo! *ouch*

I am sure there will be soreness, Tiffany ;) That is a great workout.

Thanks Penney. The quads are sore today.

Fie upon work! I doth hate that earning a living doth oft times interfere with the living. I pray thy week be grand and glorious Milady--thy wielding 'tis indeed such.

Thanks Ric. My dream job is to own profitable gyms so I could combine the two:).

Hey Tiff, Happy Monday! Awesome leg work there! Tripple drop sets! Very strong!
I think I am going to keep these in my routine for next few weeks.

Man you have a strong set of legs! Great job, Tiffy!

Thanks Hoos!

WOWZA Tiffany ... a HUGE ^5 TO THE WO!!! :)
Awesome job ... SO HOW ARE YOU FEELING TODAY??? :eek:

Hi Barb, how are you feeling? Thanks for dropping by. I am feeling pretty good today. The quads are very sore today while the hamstrings are a little tight. It used to be the other way around.

TGIM Tiffany! :D
Monday's suck! How are you Ted?:)
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Today was an active recovery day. I did 1.5 hours of yard work followed by a 30 min dog walk. My legs appreciated my kindness.

Have a good week everyone!

StlBarbie

07-17-2007, 06:28 AM

AH .. yard work and dog walking ... AWESOME ACTIVE RECOVERY!!! :)

What is on today's agenda Tiffany?

HoosierHardGain

07-17-2007, 07:15 AM

We demand leg pics!

IdahoViking

07-17-2007, 07:39 AM

We demand leg pics!

^^^ What he said!

IronIc

07-17-2007, 08:46 AM

Happy Tuesday, strong legs Tiffany! :D

IdahoViking

07-17-2007, 08:48 AM

Happy Tuesday, strong legs Tiffany! :DSo she says, but the truth will be in the pictures. :p

Tifflex

07-21-2007, 04:00 AM

Good Morning, everyone!

Here are my updates from this week.

Wednesday: 2 mile run
Thursday: 2 mile run
Friday: Weights

Legs/Abs/Cardio
Seated Leg press: 15x190, 12x210, 10x250, 10x270, 10x290
Triple Dropsets:
*Leg Ext: 3x10 reps (120, 75, 45#); 6x120
*Leg Curl: 3x8 reps (70,45,25#)

Seated Calf raises: 3x10x50
Hanging Leg Raises: 3x10

Cardio: 20 dog walk, 12 min elliptical

My workouts are off this week since I've only been able to go to the gym once. I decided to work legs as I had plenty of energy to fuel the workout. I will work other body parts Sat and Sun.

Happy Weekending everyone!

jocularric

07-21-2007, 04:56 AM

Good morning and Happy Saturday! Well I think you've done a great job on your legs. Drop sets! :eek: Wow! How are your legs feeling now?

dartol

07-21-2007, 10:36 AM

So she says, but the truth will be in the pictures. :p

I agree, we're waiting Tiffany! :D

Darren

joed

07-21-2007, 10:50 AM

Tough lookin' leg wo tiff, have a good, though sore, wkend.

IronIc

07-21-2007, 06:03 PM

Hi Tiffany! Great legs day, and awesome cardio. I admire anyone who runs :)

I agree w/IV - pics are in order! :)

Tifflex

07-23-2007, 06:32 AM

Good morning and Happy Saturday! Well I think you've done a great job on your legs. Drop sets! :eek: Wow! How are your legs feeling now?

Hi Ric, It's Monday and the legs are back to normal. I am going to keep the drop sets in for maybe 3-4 weeks and then return to BB squats. I am pleased with my leg workouts.

I agree, we're waiting Tiffany! :D

Darren
Hi Darren..I know:(.

Tough lookin' leg wo tiff, have a good, though sore, wkend.
Hi Joe, thanks!

Hi Tiffany! Great legs day, and awesome cardio. I admire anyone who runs :)

I agree w/IV - pics are in order! :)

Hiya Penney, I've got to get pics up so I can back up my leg stories:). I have always admired runners and wanted to be a runner. So at 250 lbs I started running very slowly on my treadmill. Since then I have run a couple of 5ks and plan to do more this year. I would like to run a marathon after I hit my target weight goal. I may have to rethink that goal because I don't want to sacrifice my hard earned muscles.

IronIc

07-23-2007, 06:40 AM

Hiya Penney, I've got to get pics up so I can back up my leg stories:). I have always admired runners and wanted to be a runner. So at 250 lbs I started running very slowly on my treadmill. Since then I have run a couple of 5ks and plan to do more this year. I would like to run a marathon after I hit my target weight goal.

Sweet! I tried running on the treadmill back in January when I was at about 210 or so. My knees said NO :(

Good luck on your running! You're very lucky if being up to 250 lbs at one time did not effect your knees :)

What is your target bodyweight, Tiffany? I am looking forward to your running updates :)

IronIc

07-23-2007, 06:43 AM

I may have to rethink that goal because I don't want to sacrifice my hard earned muscles.

I just saw this after my first reply, lol.

If you like running, maybe get into sprinting? That is more muscle-saving (at least according to my VERY limited knowledge on these things ;) )

But, a marathon is an incredible accomplishment for anyone. Good luck in whatever you choose to do.

HoosierHardGain

07-23-2007, 07:33 AM

Howdy, Tiffy!

mom24boys

07-23-2007, 07:34 AM

*waves* hi Tiff

Tifflex

07-24-2007, 05:14 AM

Sweet! I tried running on the treadmill back in January when I was at about 210 or so. My knees said NO :(

Good luck on your running! You're very lucky if being up to 250 lbs at one time did not effect your knees :)

What is your target bodyweight, Tiffany? I am looking forward to your running updates :)

I was doing more walking at 250lbs than running. I felt the strain in my entire body then..:). I "think" I want to weigh 165-170 if I can hold onto my muscle mass. I've been that weight before but was a lot fatter so I am unsure how I will look. I will use the mirror to assess my progress and tweak as needed.

I just saw this after my first reply, lol.

If you like running, maybe get into sprinting? That is more muscle-saving (at least according to my VERY limited knowledge on these things ;) )

But, a marathon is an incredible accomplishment for anyone. Good luck in whatever you choose to do.

I'm doing a variation of HIIT for my shorter runs. As I add mileage I will drop HIIT until I'm accustomed to the added distance. I will continue with my shorter races like 5-10ks and work my way to longer races.

Howdy, Tiffy!
Hi Hoos!

*waves* hi Tiff

Hi Lisa, how are you?
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Monday's Workout: cardio
The weather is mild for Atlanta so the dog and I went for a late night 30 min walk around the neighborhood. I think I went to sleep before she did..lol.

Happy Tuesday!

StlBarbie

07-24-2007, 06:49 AM

Let me join the chant for PICS!!!!!!!!! :D

Looking great in here Tiffany!!! :)

IdahoViking

07-24-2007, 07:07 AM

G'morning Tiffany!

Tifflex

07-24-2007, 06:44 PM

Let me join the chant for PICS!!!!!!!!! :D

Looking great in here Tiffany!!! :)

Thanks Barb! Glad to hear you're feeling well enough to work out.

G'morning Tiffany!

Hi Ted!
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Tuesday's Workout: Chest/Shoulders/Abs/Cardio
Flat DB Bench: 12x30, 3x6x40(+1 rep)
--superset w/DB Fly: 2x10x30, 7x30-failure (wanted to get 10 reps but failed at 7 on last set)

The following exercises were supersetted:
Front Raises: 3x6X17.5(+2.5lbs)
Side Raises: 3x6x15(+2.5lbs)
Rear Delts: 3x8x17.5(got rep goal)

Abs: Decline crunches 3x20

Cardio: 20 min dog walk, 15 min jog outside

Overall, I was very satisfied with my workout today. I had enough energy tonight to complete the workout with a little left in the tank.

IronIc

07-24-2007, 06:53 PM

Nice workout Tiff! :) Supersets are a killa!

Tifflex

07-25-2007, 07:56 PM

Nice workout Tiff! :) Supersets are a killa!

Thanks Penney. I enjoy supersets as they really get my heart rate up and also shorten my workout. I was able to complete the chest/ab workout in about 30 minutes.
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Wednesday's Workout: Cardio
30 min dog walk
30 min walk/run

ChocoChick

07-25-2007, 08:12 PM

What? We're still waiting for pics here?

HoosierHardGain

07-26-2007, 07:42 AM

What? We're still waiting for pics here?

and waiting...and waiting...and waiting...

IronIc

07-26-2007, 08:37 AM

What? We're still waiting for pics here?

and waiting...and waiting...and waiting...

... and waiting! :D

IdahoViking

07-26-2007, 08:47 AM

... and waiting! :D
^^^^
What he said!

Tifflex

07-26-2007, 10:20 AM

What? We're still waiting for pics here?
+

and waiting...and waiting...and waiting...
+

... and waiting! :D
+

^^^^
What he said!

I know, I suck:(. I will work on pics this weekend. I've got some old ones but would like to add a couple new shots for comparison. Thanks for not letting me get away with not posting pics...damnit..lol.
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Thursday's Workout: Back/Arms/Abs/Cardio

WG pulldown: 12x70, 6x100, 10x85, 10x90 (each rep slow and controlled)
Narrow rev grip pulldown: 12x70, 3x8x85
1 arm row: 3x8x40 (+2 reps)
Vbar pressdown: 2x10x40 (+4 reps), 8x40(+2 reps)--I am so happy strength is improving on this exercise.

Kickback: 3x10x17.5 (lowered wt to increase reps from last time)
BB curl: 3x6x50 (+1 rep)
Hammer Curl: 3x6x22.5 (+2.5lbs)
Roman chair knee raises: 3x10--didn't feel like any more:).

Cardio:
Pre: 30 min dog walk, Post: 15 min boring exercise bike ride

I added arms to my workout today because I had a little extra time. I need to make up my poor ab exercises tonight.

HoosierHardGain

07-26-2007, 10:38 AM

^^^^
What he said!

Pssst...Ted...Ironic is a she.

mom24boys

07-26-2007, 10:45 AM

Trust me Tiff they will never stop..even after ya post em :p

but I wanna see tooo :D

dbx

07-26-2007, 12:20 PM

I will work on pics this weekend. I've got some old ones but would like to add a couple new shots for comparison. Thanks for not letting me get away with not posting pics...damnit..lol.

Looks like I checked in at a good time. But perhaps a few days early :) :cool:

dartol

07-26-2007, 12:37 PM

+
I will work on pics this weekend. I've got some old ones but would like to add a couple new shots for comparison. Thanks for not letting me get away with not posting pics...damnit..lol.

Darn right! And I will be checking back in this weekend... LOL ;)

Darren

IronIc

07-26-2007, 04:35 PM

^^^^
What he said!

He? He? He?!?

I didn't know my muscles were so .... manly! ;)

From now on it's front shots in my avatar! :eek:

StlBarbie

07-28-2007, 06:47 AM

SO looking forward to seeing your progress pics Tiffany ....
I am NO DOUBT they will reflect ALL THE HARD WORK and DEDICATION you have put in!!! :)

HAPPY WEEKENDING!!
What is on the agenda?

dartol

07-28-2007, 11:57 AM

Darn right! And I will be checking back in this weekend... LOL ;)

Darren

Humm... well, I guess the weekend is not over yet... ;)

Darren

ChocoChick

07-28-2007, 12:06 PM

Humm... well, I guess the weekend is not over yet... ;)

Darren

I guess not....

<waits patiently>

Tifflex

07-28-2007, 07:09 PM

I haven't forgotten to post pics..my photographer is coming over tomorrow to lend me a hand. My self timer pics are too dark to post.

Today was cardio only day. I walked the dog, ran 3.1 miles and walked 1 mile.

I hope everyone is having a great weekend!

StlBarbie

07-29-2007, 08:22 AM

**tap tap** ............. :D

Have a great Sunday Tiffany!!! :)

IronIc

07-29-2007, 08:32 AM

Hi Tiffany! The pressure's on now! :D

I hope you have a wonderful Sunday :)

Tifflex

07-29-2007, 10:24 AM

**tap tap** ............. :D

Have a great Sunday Tiffany!!! :)
Hi Barb, thanks for the reminder...lol.

Hi Tiffany! The pressure's on now! :D

I hope you have a wonderful Sunday :)
Thank you Penney today is a great day! I feel the pressure.
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Sunday's Workout: Legs/Abs/Cardio

Today must have been leg day at the gym. I actually had to wait to use machines on a Sunday morning. I should have done bb squats because the racks were left untouched..lol.

I felt like I was going to lose my breakfast a couple of times today but thankfully it stayed with me. I normally do legs with more meals but needed to get this workout in today.

Here is what I did:
Pre workout: 30 min dog walk, 10 min elliptical-waiting for machines.

Seated Leg Press: 12x200, 10x220, 10x240, 10x260 (lowered wt from last time..quads were screaming and I felt a little sick).

Leg Extension (drop sets): 3x8 @125, 80 & 50 lbs (increased 5 lbs from last time).

Kneeling leg curls: 8x50, 8x55, 6x60
SS with leg lifts: 2x15, 1x20

Walking lunges: 1x10 steps holding 30's, 2x8 steps holding 35's. After my first set I almost lost it and went home but knew I need to finish.

Seated Calf raises: 10x50, 2x12x50

Abs:
Roman chair leg raises: 3x12
Ab crunch bench: 3x12
Planks: 30 sec, 25 sec, 30 sec

That's it!!

Tifflex

07-30-2007, 05:07 PM

I hope everyone had a good Monday..:)

Monday's Workout: Chest/Cardio

Flat DB Press: 2x12x25, 3x6x40 (I've been at this weight and rep range for three weeks. I will continue using 40's until I can get to 10 reps with good form.

SS Flat Fly: 3x6x25 (+2.5lbs)
DB Press: 2x10x30, 8x30 (+1rep)
Front Raises: 3x8x17.5 (+2reps)
Side Raises: 6x17.5, 5x17.5, 12x10 (I jumped around wt wise on this exercise. I wanted to use 15s but they were nowhere to be found:(.

Cardio: 15 min elliptical, 20 min dog walk

Hibiscus09

07-30-2007, 06:02 PM

Nice workouts, Tiffany!! :)

StlBarbie

07-31-2007, 06:35 AM

WOW Tiffany .. I just love coming in here ..
you always get me SO MOTIVATED!!! :)

I hate flat benching ... my lack of progress on this lift NEVER fails to p me off!!! :eek: ........... :p

Have a great Tuesday!!! :)

orca

07-31-2007, 06:48 AM

Nice job on the workouts Tiff! Hope you have a great day!

mom24boys

07-31-2007, 06:53 AM

Great Job Tiff..have a great Tuesday

joed

07-31-2007, 11:34 AM

What mom said...

dartol

07-31-2007, 01:09 PM

Workouts are lookin good Tiffany! Hope ya have a great day! :)

Darren

Tifflex

07-31-2007, 05:05 PM

Nice workouts, Tiffany!! :)

Thank you Diane!

WOW Tiffany .. I just love coming in here ..
you always get me SO MOTIVATED!!! :)

I hate flat benching ... my lack of progress on this lift NEVER fails to p me off!!! :eek: ........... :p

Have a great Tuesday!!! :)

Hiya Barb. I'm doing the best I can with my workouts. I have to be consistent with the diet.

Nice job on the workouts Tiff! Hope you have a great day!
Thanks Kevin. I like your new avi!

Great Job Tiff..have a great Tuesday
Thank you Lisa! How many more days of freedom do you have?

What mom said...

Hiya Joe, thank you!

Workouts are lookin good Tiffany! Hope ya have a great day! :)

Darren
Thanks Darren

Tifflex

07-31-2007, 05:12 PM

Tuesday's Workout: Back/Cardio
I love to work my back and couldn't wait to get to the gym today.

WG Pulldown: 12x70, 3x6x100 (slow and controlled)
SS Narrow Grip Pulldown:12x70, 3x6x90
1 arm DB row: 3x10x40 (+2 reps ea set..last 2-3 reps were tough)
Hyperextensions: bwx20, 2x15 holding 25lb plate

Cardio: pre-10 min stepmill, post 20 min elliptical and 20 min dog walk.

I hope to get to other journals later tonight or tomorrow morning..have a good evening!

ChocoChick

07-31-2007, 06:49 PM

Hey! Where are the pics you promised?

Tifflex

08-01-2007, 05:18 AM

Hey! Where are the pics you promised?

Hiya Elise. I didn't think anyone would notice...:). I have them ready..just need to post when I make the time.

ChocoChick

08-01-2007, 05:21 AM

Hiya Elise. I didn't think anyone would notice...:). I have them ready..just need to post when I make the time.

Didn't think anyone would notice? Yeesh - how you underestimate us! :D

HoosierHardGain

08-01-2007, 07:55 AM

Hiya Elise. I didn't think anyone would notice...:). I have them ready..just need to post when I make the time.

Post...Post...Post...Post. The people demand it!

Tifflex

08-01-2007, 06:48 PM

Post...Post...Post...Post. The people demand it!

Hiya Hoos:)
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Wednesday's workout: Cardio
40 min dog walk
20 min run/walk

My back is pretty sore today which is kind of nice as I rarely get DOMS in my back.

dartol

08-01-2007, 07:17 PM

I keep checkin back for the pictures... LOL
You know we are going to continue to hound you until you post now, right? LOL
:)

Darren

StlBarbie

08-02-2007, 06:37 AM

I keep checking back for pics too!!!!!!!!!! :D

WAVES TIFFANY!!! :)

Tifflex

08-02-2007, 06:45 PM

I keep checkin back for the pictures... LOL
You know we are going to continue to hound you until you post now, right? LOL
:)

Darren

Now I know:)

I keep checking back for pics too!!!!!!!!!! :D

WAVES TIFFANY!!! :)
Hiya Barb. I will get them up soon. Had some camera issues and haven't had time to post them.
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Thursday's Workout: Arms/Abs/Cardio
Pre workout: 20 min stepmill

BB curl: 10x45, 2x8x50, 6x50 (wanted to get to 8 but was at failure on 6 reps)
Hammer curl: 3x8x22.5
Vbar pressdown: 3x8x40, 6x35
Dips: 3x10
Hanging knee raises: 3x10

Post workout: 10 min elliptical, 20 min dog walk

I normally work triceps first but chose to work biceps first because I didn't want to waste time waiting for the pressdown.

I maintained weight and reps from last week. I am struggling with increasing the weight on the pressdown. I may need to try something different...suggestions??

ChocoChick

08-02-2007, 07:23 PM

BB curl: 10x45, 2x8x50, 6x50 (wanted to get to 8 but was at failure on 6 reps)
Hammer curl: 3x8x22.5
Vbar pressdown: 3x8x40, 6x35
Dips: 3x10
Hanging knee raises: 3x10

Post workout: 10 min elliptical, 20 min dog walk

I normally work triceps first but chose to work biceps first because I didn't want to waste time waiting for the pressdown.

I maintained weight and reps from last week. I am struggling with increasing the weight on the pressdown. I may need to try something different...suggestions??

Are those the two exercises you always do for triceps? I would love off the pushdowns for a bit and try some overhead extensions as it doesn't look at though you're hitting the triceps from this angle at all and you may need to develop this before you can progress on the pushdowns.

Other thoughts: I think close grip bench press is a great strength movement for triceps. Also, do you vary your pushdowns? I like using the rope and then I extend my wrists outward at the bottom of the movement. Sometimes I use the straight bar with a reverse grip, too.

Tifflex

08-03-2007, 04:28 AM

Are those the two exercises you always do for triceps? I would love off the pushdowns for a bit and try some overhead extensions as it doesn't look at though you're hitting the triceps from this angle at all and you may need to develop this before you can progress on the pushdowns.

Other thoughts: I think close grip bench press is a great strength movement for triceps. Also, do you vary your pushdowns? I like using the rope and then I extend my wrists outward at the bottom of the movement. Sometimes I use the straight bar with a reverse grip, too.

Good Morning Elise,
For the last 4-6 weeks I've been using the pushdowns, kickbacks and dips for my triceps. I will back off the pushdown, or use variation, and incorporate your other tips. Thank you!

ChocoChick

08-03-2007, 05:17 AM

Are those the two exercises you always do for triceps? I would love off the pushdowns for a bit and try some overhead extensions as it doesn't look at though you're hitting the triceps from this angle at all and you may need to develop this before you can progress on the pushdowns.

It's a little disturbing to me that I not only wrote "love off the pushdowns" but that I can't imagine what word I meant to write! :eek:

Kickbacks are more of a finishing move, and dips will hit chest as much as triceps depending onyour angle (stay perpendicular to the floor for the most tricep involvement). Do you ever do bench dips? Those are great!

dartol

08-03-2007, 06:24 AM

It's a little disturbing to me that I not only wrote "love off the pushdowns" but that I can't imagine what word I meant to write! :eek:

'leave' off perhaps? LOL

Humm, I probably need another angle on my triceps too... will look at that.

Happy Friday!

Darren

IdahoViking

08-03-2007, 06:51 AM

G'morning Tiffany! :D

StlBarbie

08-03-2007, 06:55 AM

BENCH DIPS are EVIL!! :eek: .............. :p

Have a great weekend Tiffany ...
anything fun on the agenda?

dartol

08-03-2007, 09:45 AM

anything fun on the agenda?

Like *cough*pictures*cough* perhaps... LOL

Darren

joed

08-03-2007, 11:23 PM

I get tired just looking at your wo's. Have a wonderful wkend tiff. Baking anything interesting or is it too hot?

jocularric

08-03-2007, 11:36 PM

Are those the two exercises you always do for triceps? I would love off the pushdowns for a bit and try some overhead extensions as it doesn't look at though you're hitting the triceps from this angle at all and you may need to develop this before you can progress on the pushdowns.

Other thoughts: I think close grip bench press is a great strength movement for triceps. Also, do you vary your pushdowns? I like using the rope and then I extend my wrists outward at the bottom of the movement. Sometimes I use the straight bar with a reverse grip, too.
Hi Tiffany!

I also like doing some type of overhead triceps extensions. Those exercises are better for hitting the long head of the triceps.

Tifflex

08-05-2007, 09:33 AM

Hi Tiffany!

I also like doing some type of overhead triceps extensions. Those exercises are better for hitting the long head of the triceps.

Thank you Ric! I will add these back to my routine.
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Saturday: Rest

Sunday: Legs/Abs/Cardio

Seated Leg Press
12x215, 10x230, 10x250, 10x270, 8x290 [inc weight from last wk]

Leg Extension (drop sets)
3x10x125, 3x10x80, 3x10x50 [+2 reps ea set]

Lying Leg Curl (drop sets)
3x10x70, 3x10x45, 3x10x25 [+2 reps ea set]

Seated Calf Raises
8x60, 2x10x60 [+10lbs]

Declines
3x20

Cardio
25 min dog walk, 35 min elliptical

Have a good day!

Tifflex

08-05-2007, 09:40 AM

It's a little disturbing to me that I not only wrote "love off the pushdowns" but that I can't imagine what word I meant to write! :eek:

Kickbacks are more of a finishing move, and dips will hit chest as much as triceps depending onyour angle (stay perpendicular to the floor for the most tricep involvement). Do you ever do bench dips? Those are great!

What's more disturbing is that I fully understood it. I've never done bench dips. I will look those up and try it. Thanks again for the tips!

'leave' off perhaps? LOL

Humm, I probably need another angle on my triceps too... will look at that.

Happy Friday!

Darren

Thank you Darren!

G'morning Tiffany! :D
Hiya Tedd

BENCH DIPS are EVIL!! :eek: .............. :p

Have a great weekend Tiffany ...
anything fun on the agenda?

Hi Barb! I had family in town so we went to a couple of Braves' games.

Like *cough*pictures*cough* perhaps... LOL

Darren
:)

I get tired just looking at your wo's. Have a wonderful wkend tiff. Baking anything interesting or is it too hot?

Hi Joe! I am going to make shrimp creole today. I am a little tired of chicken and turkey so I will be eating shrimp this week.

ChocoChick

08-05-2007, 11:31 AM

Another pictureless weekend...

Tifflex

08-05-2007, 02:48 PM

Okay folks, here are some pics from my less than stellar digital camera.

I believe these were take June 25. My baby Lexie is in the second picture:).

Tifflex

08-05-2007, 02:49 PM

Another pictureless weekend...

You were too early!:)

ChocoChick

08-05-2007, 06:33 PM

But I'm back.

June 25th? What is this, a time delay? Biceps and calves are looking good, Tiffany. I bet they look even better now. You know, 1 1/2 months later. :rolleyes:

dartol

08-05-2007, 07:22 PM

Woohoo pictures! We finally get to see those strong legs! :)
And check out that bicep! :)

Now the best part is to take pictures every month or so and look at them side by side with your old ones in the same poses. It is really cool to be able to see progress like that.

I was doing that, before my work slowed my progress down (look at my bodyspace progress pictures to see them). I think it is a great way to keep motivated. I need to start taking pictures again. Measurements are great for that too, Bodyspace has a great measurement tracking system.

Darren

Tifflex

08-06-2007, 04:51 AM

But I'm back.

June 25th? What is this, a time delay? Biceps and calves are looking good, Tiffany. I bet they look even better now. You know, 1 1/2 months later. :rolleyes:

LOL! Thanks Elise. I was taking pics monthly but have become slack about it lately. Even though the scale doesn't reflect it, I am seeing results. I will take more pics to see the changes.

Woohoo pictures! We finally get to see those strong legs! :)
And check out that bicep! :)

Now the best part is to take pictures every month or so and look at them side by side with your old ones in the same poses. It is really cool to be able to see progress like that.

I was doing that, before my work slowed my progress down (look at my bodyspace progress pictures to see them). I think it is a great way to keep motivated. I need to start taking pictures again. Measurements are great for that too, Bodyspace has a great measurement tracking system.

Darren

Hi Darren! I want to get back into the habit of taking pictures as they are very motivating. Thanks for the kind words and Bodyspace recommendations.

Have a great Monday!

Tifflex

08-06-2007, 06:18 AM

Good Morning all--

I gave my body a break from cutting and really enjoyed it...too much. For the last few months my caloric intake has been at or above maintenance. During this time I ate cleanly 70-80% of the time and indulged in summer treats. My lifts in the gym have been amazing and my energy level has been through the roof. My clothes fit well and I see more definition.

I still have a lot of fat to lose to see the what I've built. I stepped on the scale on July 27 and it read 194.6:(. I didn't panic and immediately cut calories but I cleaned up the diet and lost 2.2 lbs in a week.

My new goals are to be at 160 lbs while lowering my bodyfat to 15%. I reserve the right to change if I like what I see in the mirror:). Currently, I am 192.2 lbs with a 25% bodyfat (per Omron). I am making the end date of this cut December 28 which would give me a loss of 1.3 lbs a week. I want to preserve as much muscle as possible.

Diet
Initially, I will be aiming for ~1810 calories per day @5 meals with a 40/35/25 split. I will use calorie cycling to keep my body guessing and will make adjustments when necessary.

Here is a sample week:
Sunday: 1806
Monday: 1715
Tuesday: 1644
Wednesday: 1916
Thursday: 1648
Friday: 1983
Saturday: 1960

Training
I am in the sixth week of my current routine so I will continue until I get bored.

Cardio
I will be doing some form of steady state cardio daily. My doggie enjoys her walks and I am happy to oblige. We normally walk 20-30 minutes each day. I will also be doing some form of cardio after weight training.

I think I've covered everything. If anyone has suggestions or questions, please feel free to post. Thanks for your input!

StlBarbie

08-06-2007, 06:48 AM

dartol

08-06-2007, 10:44 AM

My new goals are to be at 160 lbs while lowering my bodyfat to 15%. I reserve the right to change if I like what I see in the mirror:). Currently, I am 192.2 lbs with a 25% bodyfat (per Omron). I am making the end date of this cut December 28 which would give me a loss of 1.3 lbs a week. I want to preserve as much muscle as possible.

1.3 lb/week sounds perfect! And that is a great plan to get there. I need to make a plan like this myself. Excellent Tiffany!

Darren

IronIc

08-06-2007, 11:02 AM

Tifflex

08-06-2007, 06:49 PM

WAVES TIFFANY!!! :)

Nothing quite like a woman with a plan .... :)
I like the way you reserve the right to edit ..... :p

WHOOHOO at your pics!!
WOW .. looking at your legs it is easy to see how you are hitting such awesome numbers .... WAY TO GO!!!

I agree ... the mirror is just a great way to judge progress .....
that and the way your clothes fit .. speak volumes!!!

Have a great week!!! :)

Thanks Barb! I have to give myself some wiggle room. My mind is ready to do whatever it takes on this cut.

1.3 lb/week sounds perfect! And that is a great plan to get there. I need to make a plan like this myself. Excellent Tiffany!

Darren
Thanks Darren. I am a planner and I feel better when I have it written down, etc.

.
.
.
Monday's workout: Cardio
20 min dog walk and 25 min treadmill with 10% incline. Legs are very sore today so I am took it easy and walked to stretch the hamstrings.

Diet was clean but I didn't get enough protein. I had ~1646 calories with the following macro split 27/35/38 (p/c/f). The fat came mostly from almonds/eggs/lean protein.

Tifflex

08-06-2007, 06:51 PM

Hi Tiffany! I love the pics! You look great.

We're about the same height and weight. I sure wish my arms would have definition like yours. My arms are just flabceps! :rolleyes:

I can see the strong legs, too.

The doggie is cute! :)

Progress pics are indeed golden. They are the best indicator of your progress :)

Thanks Penney. We are about the same height and weight..wannna cut:)? You are doing great work in the gym and with nutrition so those arms won't have a choice!

ChocoChick

08-06-2007, 07:06 PM

Tifflex

08-06-2007, 07:12 PM

dbx

08-06-2007, 07:23 PM

My only comment is that rather than aiming for percentages, figure out how many grams of each macro you need. Personally, I would hold protein and fats steady and manipulate carbs to hit the calories you want.

Great advice, imho. It kills me to see so many people caught up with ratios. They are very general, and in most cases, are simply a byproduct of math after you've figured out what you need in terms of grams. Depending on your goal, your "accidental ratios" will often come out close to what you hear other people talking about....but again...it's smarter to derive them after the fact, not the other way around.

Ready for that 5k? :)