Tiffany's getting lean in 2008

[Tifflex]

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? :)
Thanks for visiting Kevin! I agree this is great advice and I will determine grams first. I think I am ready for the 5K. My goal is to finish in 30:00 knocking off a few minutes from last year's 5k. It's scheduled for Saturday at 7:30...thanks for asking!



Good morning, Miss Tiff!
Morning Hoos, how are you?

Great advice from Elise ... :)
Hitting your protein and fat grams ... allows you lots of room for carb manipulations!!! :)

What is on the agenda today?
Thanks for the tip Barb! I plan to work my chest/shoulders/abs tonight with a little cardio thrown in for good measure. I just hope my gym doesn't have your AC problems.

[IronIc]

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!

Tiff, since vacation last week the nutrition has taken a nosedive .. but I'm not concerned because, well, it was vacation and we had a good time.

I am going to start a new nutritional plan on Monday. Higher calories, very high protein, moderate carbs and fats. I think it'll work well. I really think my metabolism needs some fixing! http://i22.photobucket.com/albums/b329/penney777/lol.gif

Also, since I was in that accident on Saturday, I won't be able to work upper body for at least a week :( It sucks, but I must allow my body to heal from that trauma.

I can't wait to hear about your 5k. Runners are awesome! http://i22.photobucket.com/albums/b329/penney777/worship.gif I know that running is certainly not for everyone, but I so admire them :)

Have a great evening! :)

[Tifflex]

Tiff, since vacation last week the nutrition has taken a nosedive .. but I'm not concerned because, well, it was vacation and we had a good time.

I am going to start a new nutritional plan on Monday. Higher calories, very high protein, moderate carbs and fats. I think it'll work well. I really think my metabolism needs some fixing! http://i22.photobucket.com/albums/b329/penney777/lol.gif

Also, since I was in that accident on Saturday, I won't be able to work upper body for at least a week :( It sucks, but I must allow my body to heal from that trauma.

I can't wait to hear about your 5k. Runners are awesome! http://i22.photobucket.com/albums/b329/penney777/worship.gif I know that running is certainly not for everyone, but I so admire them :)

Have a great evening! :)

Good Luck with your new plan Penney. I saw the information that Hibby gave you and it's sound advice. Take care of yourself and come back strong.
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Tuesday: Rest day
Work was crazy yesterday so I skipped the gym and made it a rest day.

Wednesday: Back/Abs/Cardio

WG Pulldown:
12x75, 3x8x100 (+2 grueling reps)

SS w/Rev Narrow Grip Pulldown:
12x75, 3x8x90 (+2 reps)

Low Row:
10x70, 10x75, 8x85 (I went really slow on these.)

One Arm Row:
3x6x45 (+5lbs..last 3 reps were tough)

RC Leg raises: 3x15
Crunches: 2x10

Cardio:
15 min run
15 min elliptical
?? min dog walk after it cools a bit.

My hamstrings are still sore from Sunday. I think I will walk on the treadmill at a steep incline and do more stretching.

Have a great evening all:)!

[dartol]

Wow that is some nice back work there Tiffany! I have to say that since you are using about the weights that I am but you are doing a lot more reps. :)

Darren

[Tifflex]

Wow that is some nice back work there Tiffany! I have to say that since you are using about the weights that I am but you are doing a lot more reps. :)

Darren

Thanks Darren, I am definitely feeling the soreness today.
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Thursday's Workout: Chest/Shoulders/Cardio

I spent half the day thinking it was Wednesday and even posted that in some journals..lol. At least tomorrow is Friday:).

DB Flat Press:
15x25, 12x30, 3x7x40 (+1 rep)

SS w/Flat Bench Fly:
3x7x25 (+1 rep)

DB Shoulder Press:
2x10x30, 9x30 (+1 rep..really wanted the 10th rep but form failed at 9)

Front Raises:
3x12x15

SS w/Lateral Raises:
3x6x15

Reverse Pec Deck:
12x55, 10x70, 8x85 6x70, 6x55, 6x40 burnout

Cardio:
30 min Elliptical
30 min dog walk

[ChocoChick]

Hi Tiffany. :)

[StlBarbie]

HAPPY THURSDAY TIFFANY!!! :D

Don't you find that cardio is such a relief to the leg muscles the day after lifting? OH SO PAINFUL at the start but they feel SO MUCH BETTER when done!!! :)

[IdahoViking]

Looking good Tiffany :D

[Tifflex]

Hi Tiffany. :)

Hi Elise.


HAPPY THURSDAY TIFFANY!!! :D

Don't you find that cardio is such a relief to the leg muscles the day after lifting? OH SO PAINFUL at the start but they feel SO MUCH BETTER when done!!! :)

I finally got the day right Barb! I agree with you about cardio after leg day..a necessary evil.

Looking good Tiffany :D

Hiya Tedd!
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Friday's Workout: Arms/Abs/Cardio
Triceps:
OH Extension: 2x12x25, 3x8x30

Skull crushers: 2x10x35, 2x8x40 (EZ Bar)

Vbar pressdown: 10x42.5, 2x8x50--I did these last in my arm routine. Both of these weights are PRs:). I complained about this number last week and shattered my previous weight.

Biceps:
BB curl: 3x6x55 (+5lbs)..thought I had done 55 last time but it was actually 50.

Alternating DB curl: 10x25, 2x8x30 (+5lbs)

Abs:
Roman chair leg raises--3x10
Ab crunch--3x10
Bicycles--3x10

Cardio:
20 min elliptical
25 min dog walk

I left my log book at home and did what I felt like for arms. I had PRs on almost all of my exercises and unknowingly increased weight on my BB curl..:)

[jocularric]

WhooHoo! Way to go Tiffany! Congratulations on your PR's and increases. Sometimes forgetting your log book is a good thing. ;)

[Tifflex]

WhooHoo! Way to go Tiffany! Congratulations on your PR's and increases. Sometimes forgetting your log book is a good thing. ;)

I think I should leave the log more often Ric. Thanks for the OH extension tip..I really feel my tris today.
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Saturday's workout: LEGS/Cardio

I was supposed to run a 5k this morning but didn't feel like it when I got up this morning. So I decided to 'punish' my legs and boy did I feel good! I got the runner's high while doing legs and loved every minute of it.

ATG Squats: (I haven't done these in about six weeks so I lowered weight and focused on strict form.)
2x15x95, 2x10x115

SLDL:
2x12x95, 10x115

Leg Extension:
8x130, 2x10x130, 8x135 (+10lbs)

Leg Curl:
2x10x80, 8x10--failure (+10lbs)

Smith Lunges:
1x10, 10x10lbs, 10x20lbs

Seated Calf raises:
3x10x70 (+10lbs)

Hyperextensions:
2x10 holding 25lbs, 1x20 bw

Cardio:

20 min dog walk--pre
20 min treadmill 10% incline--post

I also will be doing a few hours of yardwork today. I expect to be sore..:)

Have a great weekend!

[StlBarbie]

I LOVE the runner's HIGH!!! :D
AWESOME job on reaching it during leg day .... obviously, it was one hella of a WO!!!

YOUR LEG EXTENSIONS are :eek:

I would say enjoy your yard work ... but I KNOW better!!! LOL:p

[IronIc]

Hi Tiffany! Great workouts ... holy cow on the leg extensions! :eek: My quads quivered when I saw your stats. Rock on! :D

[joed]

...So I decided to 'punish' my legs and boy did I feel good!...

AHA! The guys were right about you. (Tough looking wo.)

[Tifflex]

I LOVE the runner's HIGH!!! :D
AWESOME job on reaching it during leg day .... obviously, it was one hella of a WO!!!

YOUR LEG EXTENSIONS are :eek:

I would say enjoy your yard work ... but I KNOW better!!! LOL:p

Yard work sucks! I cursed under my breath and asked why do I need a 1/4 acre lawn. I finished and took a long nap because the 100 degree weather zapped me.


Hi Tiffany! Great workouts ... holy cow on the leg extensions! :eek: My quads quivered when I saw your stats. Rock on! :D

Thank you Penney. I am feeling it today that's for sure.

AHA! The guys were right about you. (Tough looking wo.)
What have you heard about me? It's all true my friend.
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My triceps and lower body are very sore. I will do some form of active recovery for the legs today.

[StlBarbie]

I LOVE NAPS!!! :D
Great job in knocking out the yard work Tiffany ... especially in THAT HEAT!! :eek:

[Tifflex]

I LOVE NAPS!!! :D
Great job in knocking out the yard work Tiffany ... especially in THAT HEAT!! :eek:

I love naps too Barb, especially after a tough day in the sun.
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Sunday: Cardio (recovery)
30 min incline walk

I went to a local park and walked a bit. My quads/hamstrings are very sore and I have a little soreness in my calves. I know one shouldn't rely on soreness as an indicator of a good workout but I use the soreness to help me plan my next leg day workout.

Happy Monday everyone:)!

[IdahoViking]

Morning Tiff! :D

[IronIc]

Hi Tiffany! :)

[HoosierHardGain]

*scans the thread for promised pics*

Uh...Tiffy...are you forgetting something?

(hugs...hope all is well)

[dbx]

I was supposed to run a 5k this morning but didn't feel like it when I got up this morning. So I decided to 'punish' my legs and boy did I feel good! I got the runner's high while doing legs and loved every minute of it.

Doesn't get any better than that, eh?

And I'll bet your still feeling those ATG's today! :)

[Tifflex]

Hi Tiffany! :)

Hi Penney, how are you?


Morning Tiff! :D

Hiya Tedd:)

*scans the thread for promised pics*

Uh...Tiffy...are you forgetting something?

(hugs...hope all is well)

Hey Hoos! I posted some pics a few pages back...check 'em out.

Doesn't get any better than that, eh?

And I'll bet your still feeling those ATG's today! :)

Hi Kevin, I am still feeling those ATG's and it's Tuesday night.

[Tifflex]

Monday's Workout: Cardio
40 min walk (incline walk+dog walk). Legs were still very sore from Saturday so I took it easy and walked a lot.

Tuesday's Workout: Back/Abs/Cardio

WG Pulldown
2x10x80, 8x90, 6x90 (lowered wt from last wk..these felt very hard tonight)

SS Narrow grip reverse pulldown
2x6x90, 8x90 (same as last wk)

Low Row
8x85, 2x10x85 (+2 reps)

1 arm row
3x8x45 (+2 reps..I see 10 in the near future:))

Hypers
20xbw, 10x holding 25lb plate, 15x holding 25lb plate

Roman Chair leg lifts
3x15

Ab Crunch (10lb wt)
3x10

Bicycles
3x15

30 min elliptical

Legs are still sore and a little tender. I am ready for them to get better so I can do it again soon!

Have a good one everyone!

[dbx]

Hi Kevin, I am still feeling those ATG's and it's Tuesday night.




Legs are still sore and a little tender. I am ready for them to get better so I can do it again soon!

Yep, 36hrs is my time line and a common one for DOMS....especially squats.

Very nice session tonight :)

[IdahoViking]

Monday's Workout: Cardio
40 min walk (incline walk+dog walk). Legs were still very sore from Saturday so I took it easy and walked a lot.

Tuesday's Workout: Back/Abs/Cardio

WG Pulldown
2x10x80, 8x90, 6x90 (lowered wt from last wk..these felt very hard tonight)

SS Narrow grip reverse pulldown
2x6x90, 8x90 (same as last wk)

Low Row
8x85, 2x10x85 (+2 reps)

1 arm row
3x8x45 (+2 reps..I see 10 in the near future:))

Hypers
20xbw, 10x holding 25lb plate, 15x holding 25lb plate

Roman Chair leg lifts
3x15

Ab Crunch (10lb wt)
3x10

Bicycles
3x15

30 min elliptical

Legs are still sore and a little tender. I am ready for them to get better so I can do it again soon!

Have a good one everyone!
So, are back pictures coming soon?

Nice WO.

[IronIc]

Hi Tiffany! Nice workout.

I've noticed too that when I have severe leg DOMS they stay sore longer than anywhere else. I guess because those muscles are so large?

[dartol]

Hi Tiffany, another nice back workout! :)

Darren

[Tifflex]

Yep, 36hrs is my time line and a common one for DOMS....especially squats.

Very nice session tonight :)

Thanks Kevin. Quads are back to normal but hamstrings are still a little sore.

So, are back pictures coming soon?

Nice WO.
When I shed enough fat to really see the back, I will post back pics Tedd:).

Hi Tiffany! Nice workout.

I've noticed too that when I have severe leg DOMS they stay sore longer than anywhere else. I guess because those muscles are so large?

Hi Penney!

Hi Tiffany, another nice back workout! :)

Darren

Thanks Darren!
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Thursday's Workout: Chest/Abs/Cardio

Incline Press:
12x65, 10x85, 8x85, 10x85, *4x105, *1x135

This was fun today. I had a guy stop and talk to me about my bench press. He told me I could and should be lifting more. He watched my form and offered a few pointers. He also spotted me on my last two sets--see asterick. I will slowly increase as I don't have someone to spot me.

DB Press: (Flat BB benches were taken)
3x8x40

Pec Deck Fly:
10x70, 10x85, 8x90

DB shoulder press:
10x30, 9x30, 7x30 (failure)

Front Raises:
3x8x15

Side Lateral Raises:
3x10x12.5 (lowered wt to work on form)

Rear Delts (reverse pec deck):
2x8x85, 11x70

Declines:
3x20

SS with Ab twists holding med ball:
3x10

Ab crunch machine:
2x10 w/10lbs

Cardio:
45 min (elliptical/stepmill/inc treadmill walk)

That's it folks:).

[dartol]

Another awesome workout Tiffany, you are strong! :)

Darren

[IronIc]

Another awesome workout Tiffany, you are strong! :)

Darren

X2 :D Tiffany, you are amazing!

[BigBT]

Tiff, I looked at your workout and was thinking you were very strong for benching 135, then I realized those were INCLINES!!!! Holy crap, that is some serious power you have. Incredible job.

[user464444132bbg]

Hi Tiffany! My first time in here and I have to say, your workouts ROCK girlfriend!! You are one strong lady!

Chest work was very impressive! :)

[ChocoChick]

Hi Tiffany. Add me to the list of fans who are impressed with your strength and dedication!

[Tifflex]

Another awesome workout Tiffany, you are strong! :)

Darren
+

X2 :D Tiffany, you are amazing!
+

Tiff, I looked at your workout and was thinking you were very strong for benching 135, then I realized those were INCLINES!!!! Holy crap, that is some serious power you have. Incredible job.
+


Hi Tiffany. Add me to the list of fans who are impressed with your strength and dedication!

Okay guys, I am officially blushing now. Thank you for the kind words. It's encouraging to come here and be around like minded folks. I just need to get the diet under control and I will be good to go.

Happy Friday!

[Tifflex]

Hi Tiffany! My first time in here and I have to say, your workouts ROCK girlfriend!! You are one strong lady!

Chest work was very impressive! :)

I like your name user name Debbie:). Thanks for visiting and please drop by any time and chime in. I love lifting heavy!

[Tifflex]

Okay, I have been playing around with macros for the last couple of weeks to see what will work for me. At this point I won't worry about cycling calories or carbs. I want to focus on consistently hitting my macros with good food.

Here is the cutting plan with macros:

Calories:~1720
Carbs: 120g
Protein: 175
Fat: 60

I eat the same foods so I don't need a whole lot of variety in my diet. My carb sources will be oatmeal, raisin bran, brown rice, wheat bread, apples, cherries, peaches, strawberries and bananas--I love fruit. I eat a lot of green veggies such as broccoli, green beans, asparagus and salad greens. My protein sources will be chicken, fish, tuna, egg whites, cottage cheese and protein powder. My fat sources will be almonds, whole eggs and salmon.

Supplements:
Fish Oil 3x a day
Multivitamin
Xtend (love this stuff)

Please let me know if I missed something. Thank you!

[Nikonguy]

How is it I have never posted here??? Looks like you have your macros dialed in Tiffany...good job! :)

[user464444132bbg]

Okay, I have been playing around with macros for the last couple of weeks to see what will work for me. At this point I won't worry about cycling calories or carbs. I want to focus on consistently hitting my macros with good food.

Here is the cutting plan with macros:

Calories:~1720
Carbs: 120g
Protein: 175
Fat: 60

I eat the same foods so I don't need a whole lot of variety in my diet. My carb sources will be oatmeal, raisin bran, brown rice, wheat bread, apples, cherries, peaches, strawberries and bananas--I love fruit. I eat a lot of green veggies such as broccoli, green beans, asparagus and salad greens. My protein sources will be chicken, fish, tuna, egg whites, cottage cheese and protein powder. My fat sources will be almonds, whole eggs and salmon.

Supplements:
Fish Oil 3x a day
Multivitamin
Xtend (love this stuff)

Please let me know if I missed something. Thank you!

Hi Tiffany! Thanks for the welcome! :)

This looks like an awesome plan. I think you will do well with it. Just one thing, and this is just my opinion, but if you count your greens with calories and carbs - don't. It's not necessary. Always count fruits, though.

Your macro breakdown looks great, that's about what I shoot for except right now I'm eating lower then 100 g. for carbs but I'm cycling calories and carbs right now.

Good luck with it!!

[Tifflex]

Hi Tiffany! Thanks for the welcome! :)

This looks like an awesome plan. I think you will do well with it. Just one thing, and this is just my opinion, but if you count your greens with calories and carbs - don't. It's not necessary. Always count fruits, though.

Your macro breakdown looks great, that's about what I shoot for except right now I'm eating lower then 100 g. for carbs but I'm cycling calories and carbs right now.

Good luck with it!!

Thanks for the response Debbie. I will not count the greens toward my calories/carbs but will def count the fruit. It's not fair that you weigh 60 lbs less and are eating similarly:).

[HoosierHardGain]

Hey Tiffy...looking good!

[IronIc]

Hi Tiffany! The diet looks good. With the way you're liftin', you could safely go up to about 2000 cals daily and still lose, unless of course you're already satisfied with 1700-1800 cals a day. I was pretty satisfied with that amount, but found that I wimped out early in the gym.

The macros look very nice! Debbie gave a nice pointer on the veggies.

[Hibiscus09]

Hi Tiffany! Your plan looks good and I agree with Debbie about the fibrous veggies -- no need to count them with your carbs.

I hope it works well for you. If you do start feeling low key, you can always incorporate a higher carb/lower fat day every so often to give you a boost.

[Tifflex]

Hey Tiffy...looking good!
Thank you Hoos!


Hi Tiffany! The diet looks good. With the way you're liftin', you could safely go up to about 2000 cals daily and still lose, unless of course you're already satisfied with 1700-1800 cals a day. I was pretty satisfied with that amount, but found that I wimped out early in the gym.

The macros look very nice! Debbie gave a nice pointer on the veggies.

Thanks for the tip Penney. As I move forward with these macros, I will make adjustments when necessary.


Hi Tiffany! Your plan looks good and I agree with Debbie about the fibrous veggies -- no need to count them with your carbs.

I hope it works well for you. If you do start feeling low key, you can always incorporate a higher carb/lower fat day every so often to give you a boost.

Hi Diane! Thank for the higher carb tip. I can function nicely on about 125 carb grams per day but I wasn't working out as hard as I am now. I will see how this works and tweak.
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Friday's workout: Arms/Cardio
I came so close to missing tonight's workout. I didn't feel 100% and was in a bitchy mood. So I went and attacked the weights so I could feel better..:)

Overhead extension:
3x10x30 (+2reps..headed for 35lb next time)

Skull crushers using EZ bar:
3x10x40 (+2reps. These hurt my wrist so I may need to find an alternative.)

BB curl:
2x6x55, 8x55 (+2 reps)

Alternating DB curls:
3x6x30
I saw my left bicep vein very well when doing these...so cool.

SS with Hammer curls:
8x25, 2x6x25

Straight bar pushdown:
overhand grip: 8x35, 6x40
underhand grip: 6x35

Rope pushdown:
6x27.5

My arms were so tight after that workout. I like how they're coming along.

Cardio:
20 min stepmill preworkout
20 min elliptical postworkout

I felt much better and forgot about my bitchiness...mission accomplished!

I hope everyone has a great weekend!

[IronIc]

LOL! There's nothing like "sweating out" the bitchiness ;)

Have a great night Tiffany!

[dbx]

....I saw my left bicep vein very well when doing these...so cool.

:cool:




...My arms were so tight after that workout. I like how they're coming along.


:cool:



I felt much better and forgot about my bitchiness...mission accomplished!


:eek:

[dartol]

Nice work TIffany! Have a great weekend! :)

Darren

[user464444132bbg]

Overhead extension:
3x10x30 (+2reps..headed for 35lb next time)

Skull crushers using EZ bar:
3x10x40 (+2reps. These hurt my wrist so I may need to find an alternative.)

BB curl:
2x6x55, 8x55 (+2 reps)

Alternating DB curls:
3x6x30
I saw my left bicep vein very well when doing these...so cool.

SS with Hammer curls:
8x25, 2x6x25

Straight bar pushdown:
overhand grip: 8x35, 6x40
underhand grip: 6x35

Rope pushdown:
6x27.5

My arms were so tight after that workout. I like how they're coming along.

Cardio:
20 min stepmill preworkout
20 min elliptical postworkout

I felt much better and forgot about my bitchiness...mission accomplished!

I hope everyone has a great weekend!

Nice workout, Tiffany! Your biceps are very strong. Impressive weights! Glad it worked out your bitchiness. LOL!!

Have a great Sunday! :)

[Nikonguy]

I felt much better and forgot about my bitchiness...mission accomplished!

LOL, ok, now that it's safe in here I'll post. Nice workout Tiffany, you have a great Sunday. :)

[Tifflex]

LOL! There's nothing like "sweating out" the bitchiness ;)

Have a great night Tiffany!


:cool:



:cool:



:eek:


Nice work TIffany! Have a great weekend! :)

Darren


Nice workout, Tiffany! Your biceps are very strong. Impressive weights! Glad it worked out your bitchiness. LOL!!

Have a great Sunday! :)


Thanks everyone! For some reason, I cannot get Elton John's, "The Bitch is Back", out of my head and I rarely listen to his music! lol

At some point today I will work legs and maybe throw in some ab work.

Have a great Sunday!

[Tifflex]

I felt much better and forgot about my bitchiness...mission accomplished!

LOL, ok, now that it's safe in here I'll post. Nice workout Tiffany, you have a great Sunday. :)

Thanks for visiting and please stop by more often!

It's normally pretty safe in here. I had one of those days and thankfully left my frustrations at the gym.

[Tifflex]

Legs/Cardio

I planned to work abs but ran out of time. I will try to work them tonight or later in the week.


BB Squats:
15x105, 10x115, (ATG) 2x8x145 (just below parallel)

SLDL:
10x105, 8x115, 10x115 (I am happy that my grip strength has increased.)

DB Lunges (walking):
2x10 steps ea leg holding 30lb dbs.

Smith machine lunges
1x10x90 (ouch!)

Hyperextensions:
2x12 holding 25lb plate. I slowly raised and paused at the top to feel the glutes working.

Calves:
10x70, 11x70, 12x70 (+2 reps)

Cardio:
5 min elliptical preworkout
25 min (stairmill..felt awkard and elliptical) postworkout

[IronIc]

Those are such great numbers, Tiffany. There's alot of volume there, too. You really inspire me :)

[dbx]

For some reason, I cannot get Elton John's, "The Bitch is Back", out of my head and I rarely listen to his music! lol

I love that song :). I don't hear much these days about our Buckhead resident. I assume he still lives here?

Very nice job on squats today, and congrats in the increase on SLDL's. :)

[Tifflex]

Those are such great numbers, Tiffany. There's alot of volume there, too. You really inspire me :)

Thanks Penney. I actually didn't do two excercises. It took me almost a week to complete recover from my leg workout so I took it 'easy' yesterday.


I love that song :). I don't hear much these days about our Buckhead resident. I assume he still lives here?

Very nice job on squats today, and congrats in the increase on SLDL's. :)
Thanks Kevin. I think Sir Elton still has a place here in Atlanta.
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Glutes and inner thighs are sore today. I am happy to report it's nothing like last week's soreness after leg day.

Today was active recovery so I walked the dog for 30 minutes and walked on the treadmill for another 30 minutes.

Have a great night folks:)

[user464444132bbg]

Hi Tiffany! Nice leg workout yesterday! You have a right to be sore! :D

I'm sportin' some sore hammies as well! LOVE IT!!!

Have a great night!

[dartol]

Hi Tiffany, another awesome leg workout! :)
We can compare soreness tomorrow. LOL

Darren

[Hibiscus09]

Great job on the workout, Tiffany! :)

[ChocoChick]

Hi Tiffany. Strong workouts as always. :)

[Tifflex]

Hi Tiffany! Nice leg workout yesterday! You have a right to be sore! :D

I'm sportin' some sore hammies as well! LOVE IT!!!

Have a great night!

Love the soreness! How are you Debbie?


Hi Tiffany, another awesome leg workout! :)
We can compare soreness tomorrow. LOL

Darren
Thanks Darren.


Great job on the workout, Tiffany! :)

Hi Diane!

Hi Tiffany. Strong workouts as always. :)

Thanks Elise, your sore hammies made me jealous!
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I woke up at 4:00AM and could not go back to sleep. So I did light cardio and abs before work...why do I sleep alone?:)

20 min incline walk
2x20 knee raises
2x20 crunches
2x20 bicycles

If I am still awake I will go to the gym to do upper body. Have a nice day!

[dbx]

Glutes and inner thighs are sore today. I am happy to report it's nothing like last week's soreness after leg day.

Today was active recovery so I walked the dog for 30 minutes and walked on the treadmill for another 30 minutes.

Good morning, Tiffany. I'm experiencing DOMS that I haven't had to deal with in quite some time! I am also going to walk on the treadmill to try to help it along. I had to get up during the night, and I felt like a 99yr old man, hobbling to the bathroom :).

Oh, I got my invitation to the Peachtree City Annual 5K. I doubt I'll be doing it, but...

Have a great day! :)

[IronIc]

Good morning Tiffany :) How are you?

[HoosierHardGain]

Nice workout, Tiffy! You are doing great.

Have a great Tuesday!

[Tifflex]

Good morning, Tiffany. I'm experiencing DOMS that I haven't had to deal with in quite some time! I am also going to walk on the treadmill to try to help it along. I had to get up during the night, and I felt like a 99yr old man, hobbling to the bathroom :).

Oh, I got my invitation to the Peachtree City Annual 5K. I doubt I'll be doing it, but...

Have a great day! :)

You're my hero Kevin! I thought about wussing out tonight but thought of you squatting.


Good morning Tiffany :) How are you?

Hi Penney, I am well thank you.

Nice workout, Tiffy! You are doing great.

Have a great Tuesday!

Thank you Hoos!
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Tuesday PM: No Workout/Cardio
30 min walk..DOMS is almost gone.

Wednesday's Workout: Chest/Back/Cardio

I mixed things up a bit and decided to work chest and back together.

Incline BB Press:
10x75, 10x85, 9x95, 6x105 (+2reps)

BB Flat Press:
8x95, 10x95, 7x105, 5x115(PR)

WG Pulldown:
8x75, 2x8x90

Low Row:
4x6x90

I held the concentric contraction for a slow 2 count and felt every muscle in my back.

One arm DB row:
3x10x45 (+2reps)

These were very tough and I struggled to get the last two reps.

Cardio:
25 min elliptical

I was able to complete this workout + cardio in a little over an hour. My energy was good tonight. I was really focused and visualized myself lifting heavy with good form on all reps.

Have a good evening all!

[user464444132bbg]

Hi Tiffany! Great workout! You are doing some heavy weights with the incline and bench presses.

So do you do cardio every day?

[dbx]

You're my hero Kevin! I thought about wussing out tonight but thought of you squatting.

:o ;)

And congrats on the Bench PR! :)

[IronIc]

Wooohooo! GREAT job on the bench presses http://i22.photobucket.com/albums/b320/bobicefan360/Smilies%20and%20Avis/naruto_clapclap.gif

[Tifflex]

Hi Tiffany! Great workout! You are doing some heavy weights with the incline and bench presses.

So do you do cardio every day?

Thanks Debbie. I do steady state cardio 5-6 days a week anywhere from 20-40 minutes. I sometimes break up the sessions if my legs are sore.


:o ;)

And congrats on the Bench PR! :)

Thanks Kevin. I used bench pressing tips a guy showed my last week to increase my weight.


Wooohooo! GREAT job on the bench presses http://i22.photobucket.com/albums/b320/bobicefan360/Smilies%20and%20Avis/naruto_clapclap.gif

Thank you Penney!

Good morning everyone and Happy Thursday!

[Nikonguy]

Good lookin' workout you've got goin' there Tiff. Have a beautiful day. :)

[IdahoViking]

That's some serious chest and back work!



...and cardio to boot!!

[StlBarbie]

AWESOME BENCHING Tiffany!!! :)
It is so motivating to bop in here!! :)

[Hibiscus09]

Great workout, Tiffany! The strongest I've ever benched is 115lbs, so you're about to smoke me!! :D

[Tifflex]

Good lookin' workout you've got goin' there Tiff. Have a beautiful day. :)
Thank you:)


That's some serious chest and back work!



...and cardio to boot!!
Hi Tedd, thanks a lot!


AWESOME BENCHING Tiffany!!! :)
It is so motivating to bop in here!! :)

That means a lot coming from you Barb. I feel energized when I visit your journal. I love the pics from Ohio btw.

Great workout, Tiffany! The strongest I've ever benched is 115lbs, so you're about to smoke me!! :D

Hiya Diane. I will gladly trade my bench numbers for your body fat%..lol. I will get there.

[dartol]

Hi Tiffany, happy Sunday!

Darren

[IronIc]

Hi Tiffany! :)

[Tifflex]

I made myself take two complete rest days (Fri and Sat). I have to reign myself in as I can get a little carried away with cardio+weights and no full rest days.

Diet has been great so far. I've increased protein and good fats and find that I am not as hungry. I've lost inches from my thighs, quads, left calf and waist while the other measurements are the same. I am so happy to lose from my waist because that's a good indicator of fat loss. I am staying away from the scale until later in the week as my TOM is near and I tend to hold a lot of water...sorry if tmi.

Sunday's workout: Legs/Cardio
Preworkout: 20 min dog walk 7 min on Lifestyle cross trainer

BB Squats ATG:
15x115, 2x10x135, 8x145 (ATG on 4 reps)

SLDL:
2x12x115, 10x125 (+10lbs)

Leg Ext:
3x10x130 (+2 reps)

Lying Leg Curls:
2x8x85, 6x85 (+5lbs)

Today's workout was short and sweet.

Have a good day everyone and enjoy the rest of the weekend!

[Athena]

I made myself take two complete rest days (Fri and Sat). I have to reign myself in as I can get a little carried away with cardio+weights and no full rest days.

Diet has been great so far. I've increased protein and good fats and find that I am not as hungry. I've lost inches from my thighs, quads, left calf and waist while the other measurements are the same. I am so happy to lose from my waist because that's a good indicator of fat loss. I am staying away from the scale until later in the week as my TOM is near and I tend to hold a lot of water...sorry if tmi.

Sunday's workout: Legs/Cardio
Preworkout: 20 min dog walk 7 min on Lifestyle cross trainer

BB Squats ATG:
15x115, 2x10x135, 8x145 (ATG on 4 reps)

SLDL:
2x12x115, 10x125 (+10lbs)

Leg Ext:
3x10x130 (+2 reps)

Lying Leg Curls:
2x8x85, 6x85 (+5lbs)

Today's workout was short and sweet.

Have a good day everyone and enjoy the rest of the weekend!

Good for you on taking the much needed rest! Your numbers look FANTASTIC! Congrats, Tiff! You're making great progress, sweetie!!

:D

[StlBarbie]

WOW TIFFANY ... short and sweet REALLY works with those numbers ... AWESOME!!!!!!!!!! :D

REST DOES A BODY GOOD!!!;)

[jocularric]

Awesome workout Tiffany. Have a great Monday!

[Nikonguy]

Good lookin' workout Tiffany, have a beautiful day. :)

[Hibiscus09]

Nice workout, Tiffany!! Great job on the increases!! :)

Happy Monday!

[Tifflex]

Good for you on taking the much needed rest! Your numbers look FANTASTIC! Congrats, Tiff! You're making great progress, sweetie!!

:D

Thanks for the nice words Athena.


WOW TIFFANY ... short and sweet REALLY works with those numbers ... AWESOME!!!!!!!!!! :D

REST DOES A BODY GOOD!!!;)

Hiya Barb!

Awesome workout Tiffany. Have a great Monday!

Thank you Ric. Good luck in the competition!

Good lookin' workout Tiffany, have a beautiful day. :)

Thank you Ed.

Nice workout, Tiffany!! Great job on the increases!! :)

Happy Monday!

Happy Monday to you Diane!

[Tifflex]

Monday's Workout: Cardio/Abs

15 min dog walk .75 mile
31 min run/walk 2.6 miles

I ran 2 miles at ~11 min per mile and walked the rest at an incline.

Abs:
2x20 mountain climbers
2x20 crunches
2x20 twists

Have a good night.

[joed]

Sweet dreams.

[Nikonguy]

Good morning Sunshine! It's nice to see your smiling face in the morning.......er, um, ...I mean your picture, lol :D

[HoosierHardGain]

Monday's Workout: Cardio/Abs

15 min dog walk .75 mile
31 min run/walk 2.6 miles

I ran 2 miles at ~11 min per mile and walked the rest at an incline.

Abs:
2x20 mountain climbers
2x20 crunches
2x20 twists

Have a good night.

Nice workout, Tiffany! Hope you have a great Tuesday.

[StlBarbie]

Great job on the run Tiffany!!! :)
What are mountain climbers?

[IdahoViking]

Great job on the run Tiffany!!! :)
What are mountain climbers?
I was wondering the same thing?

G'morning Tiffany! :D

[IronIc]

Good morning Beautiful Tiffany! :)

[Tifflex]

Nice workout, Tiffany! Hope you have a great Tuesday.

Thank you Hoos!


Good morning Beautiful Tiffany! :)

Hi Penney, how are you?

[Tifflex]

I was wondering the same thing?

G'morning Tiffany! :D

Good Morning Tedd:)


Great job on the run Tiffany!!! :)
What are mountain climbers?

Hiya Barb!

Mountain climbers--an ab exercise that I used to do when I had a tainer. There may be an official name but this is the name he used. You begin in a push up position and begin to 'climb' using one leg at a time as quickly as you can. It really targets the abs and provides a little cardio benefit.

Happy Tuesday!

[user464444132bbg]

Mountain climbers just sound brutal! :eek:

Hope you're having a wonderful day, Tif!!! :)

[Tifflex]

Mountain climbers just sound brutal! :eek:

Hope you're having a wonderful day, Tif!!! :)

I had a great day Debbie, thank you.
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Tuesday's Workout: Chest/Back/Cardio

Incline BB Press:
8x85, 10x85, 6x105

Flat BB Press:
8x105, 8x105, 6x115 (+1rep)

1-Arm DB Row:
3x6x50 (+5lbs)..yes!

WG Pulldown (Dual Pulley):
10x70, 6x70, 10x60..these were hard tonight

Seated Row:
10x70, 10x70, 3x8x85 (used under hand grip)

Pec Dec:
10x70, 2x8x95

Cardio: 15 min stepmill, 15 min dog walk

Have a good night folks.

[IronIc]

I had a great day Debbie, thank you.
.
.
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Tuesday's Workout: Chest/Back/Cardio

Incline BB Press:
8x85, 10x85, 6x105

Flat BB Press:
8x105, 8x105, 6x115 (+1rep)

1-Arm DB Row:
3x6x50 (+5lbs)..yes!

WG Pulldown (Dual Pulley):
10x70, 6x70, 10x60..these were hard tonight

Seated Row:
10x70, 10x70, 3x8x85 (used under hand grip)

Pec Dec:
10x70, 2x8x95

Cardio: 15 min stepmill, 15 min dog walk

Have a good night folks.

Awesome, impressive!!! :D Especially on the rows!

Have a great night Tiffany :)

[Tifflex]

Sweet dreams.

Thanks Joe and the same to you!


Good morning Sunshine! It's nice to see your smiling face in the morning.......er, um, ...I mean your picture, lol :D

Hi Ed, you make me blush my friend:). Have a good night!

Awesome, impressive!!! :D Especially on the rows!

Have a great night Tiffany :)

Thanks Penney. I think I will be sore later as I feel a little tightness now. Have a great night too!

[StlBarbie]

HELLA FLAT BENCHING Tiffany!!! :D
You are one strong BRICK CHICK!!!!! :)

[Athena]

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.
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Tuesday's Workout: Chest/Back/Cardio


1-Arm DB Row:
3x6x50 (+5lbs)..yes!





Hey, Tiff! This number alone impresses me! You're doing really, really well. Just remember not to swing too much as you start to increase the weights on these. :)

Cheers,
Athena

[Hibiscus09]

Great workout, Tiffany!! Happy Wednesday!! :)

[dbx]

Nice job on the DB rows, and the extra rep on BP, Tiffany! :).

[Tifflex]

HELLA FLAT BENCHING Tiffany!!! :D
You are one strong BRICK CHICK!!!!! :)

Thank you Barb.


Hey, Tiff! This number alone impresses me! You're doing really, really well. Just remember not to swing too much as you start to increase the weights on these. :)

Cheers,
Athena
Thanks Athena. The last 2 reps were very tough and I had to really focus on form. I appreciate the tip!


Great workout, Tiffany!! Happy Wednesday!! :)
Thank you Diane!


Nice job on the DB rows, and the extra rep on BP, Tiffany! :).

Hi Kevin!
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Wednesday's workout: Cardio (active recovery)
20 min dog walk, 31 min run/walk

I received my new running shoes today and worked on breaking them in today, so I walked a lot tonight.

Good night everyone.

[IronIc]

Have fun with the new running shoes, Tiffany :)

Have a nice evening!

[HoosierHardGain]

Hey Tiff...how's our Georgia Peach today?

[Athena]

I received my new running shoes today and worked on breaking them in today, so I walked a lot tonight.





Hey -- what shoes are you running in?

[ChocoChick]

Hi Tiffany. I haven't been here in a while - sorry!

Thise db rows are crazy!

[IronIc]

Morning Ms Tiff! :D

[dbx]

I received my new running shoes today and worked on breaking them in today, so I walked a lot tonight.

What kind did you get!?!? It's amazing how soon we can destroy our "last new ones" and don't notice the performance loss. I got a new pair of Aasics (same as last ones) just a few weeks ago, and they made a huge difference when I ran. I had no idea I had worn the old ones down that badly. I buy em' on-line from East Bay and get em' for around $55 including S&H.

[Tifflex]

Hey Tiff...how's our Georgia Peach today?

Morning Hoos, I am fine. How is the Hoos' household today?


Hey -- what shoes are you running in?

Hi Athena! I bought a pair of the Asics Gel Evolution.


Hi Tiffany. I haven't been here in a while - sorry!

Thise db rows are crazy!

I missed you Elise:). I am feeling soreness from the DB rows. I am very proud of those btw.


Morning Ms Tiff! :D

Hi beautiful:)

[Tifflex]

What kind did you get!?!? It's amazing how soon we can destroy our "last new ones" and don't notice the performance loss. I got a new pair of Aasics (same as last ones) just a few weeks ago, and they made a huge difference when I ran. I had no idea I had worn the old ones down that badly. I buy em' on-line from East Bay and get em' for around $55 including S&H.

Dang, I should have gone on Ebay instead! I forget about Ebay shopping.

I bought a pair of Asics Gel Evolution. I overpronate when I run and these received great ratings from other users. I was running in a pair of New Balance's and they worked well but they weren't cute. I forgot to log when I bought them so i could rotate, etc. I noticed my lower back and right knee would hurt after my runs. I had an aha! moment and realized I needed new shoes.

I like them so far as they meet my needs and are pretty. Thanks for reminding me about Ebay.

[user464444132bbg]

Hi Tiffany! I hate finding a good pair of running shoes. I have Saucony's (sp?) right now and really like them. However, they are way over 6 months old and I know I need a new pair. Waiting on some extra cash which never seems to come my way. :rolleyes:

Have a great day! :)

[dbx]

Dang, I should have gone on Ebay instead! I forget about Ebay shopping.

I bought a pair of Asics Gel Evolution. I overpronate when I run and these received great ratings from other users. I was running in a pair of New Balance's and they worked well but they weren't cute. I forgot to log when I bought them so i could rotate, etc. I noticed my lower back and right knee would hurt after my runs. I had an aha! moment and realized I needed new shoes.

I like them so far as they meet my needs and are pretty. Thanks for reminding me about Ebay.


No, it's actually, East Bay, not EBay :). When my son was running cross country a few years back, he bought shoes from them...and they continue to send a magazine at least twice per month :rolleyes:.

But yeah, that's basically the same shoe I have...with the gel sole. Forget the exact "name" of the shoe. And I chose not to have the pretty ones :p :D

[Tifflex]

Hi Tiffany! I hate finding a good pair of running shoes. I have Saucony's (sp?) right now and really like them. However, they are way over 6 months old and I know I need a new pair. Waiting on some extra cash which never seems to come my way. :rolleyes:

Have a great day! :)
Hi Debbie! Good running shoes are a necessary evil.


No, it's actually, East Bay, not EBay :). When my son was running cross country a few years back, he bought shoes from them...and they continue to send a magazine at least twice per month :rolleyes:.

But yeah, that's basically the same shoe I have...with the gel sole. Forget the exact "name" of the shoe. And I chose not to have the pretty ones :p :D

Hi Kevin,

Thanks for the setting me straight. I checked out the Eastbay site and they have some good stuff out there. I am loving these shoes!

[Tifflex]

Good morning everyone,

Yesterday was a complete rest day and I loved every minute of it. I had a short run this morning, 1.5 miles, before work. I will work shoulders and arms tonight or Sat AM.

Have a super Friday!

[dbx]

I had a short run this morning, 1.5 miles, before work. I will work shoulders and arms tonight or Sat AM.

Have a super Friday!

It's bad when we think of 1.5 miles as a short run :D
But I know, I know!

Hey, I vote you take off the evening and have some fun...or just chill. Save the arms for tomorrow.

Have a great weekend, Tiffany! :)

[Athena]

Hey, Tiff!

Well, my new challenge comes in continue the search for the right running shoe for me...I thought I'd found the right pair, but my podie told me yesterday that I'm not quite there yet....

Oh, well. Good for you on resting!


And also check out www.roadrunnersports.com -- I've been a VIP member there for years. Prices are pretty good, but I know there are some bargain basement sites out there, too...

[joed]

Glad to hear your shoes are working well for you Tiff. I overpronate too & I'm in Brooks Addiction 7 which are perfect for me. It can take so long to find the right pair. Hope you're having a great wkend.

[Tifflex]

It's bad when we think of 1.5 miles as a short run :D
But I know, I know!

Hey, I vote you take off the evening and have some fun...or just chill. Save the arms for tomorrow.

Have a great weekend, Tiffany! :)

Hi Kevin. I look back at my running log and 1.5 miles was a long run years ago! I took your advice and chilled a little. Have a great weekend!

[Tifflex]

Hey, Tiff!

Well, my new challenge comes in continue the search for the right running shoe for me...I thought I'd found the right pair, but my podie told me yesterday that I'm not quite there yet....

Oh, well. Good for you on resting!


And also check out www.roadrunnersports.com -- I've been a VIP member there for years. Prices are pretty good, but I know there are some bargain basement sites out there, too...

Thanks for the website Athena. I hope you're able to find the right pair for you.


Glad to hear your shoes are working well for you Tiff. I overpronate too & I'm in Brooks Addiction 7 which are perfect for me. It can take so long to find the right pair. Hope you're having a great wkend.

Thanks Joe!
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.
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Cardio Fun
I ran 3 miles Friday night and 3.5 miles Saturday morning. I took the dog for a 40 minute walk this morning...I am loving the shoes..:D

I will be going to a friend's cookout today. She asked if I wanted a broccoli burger:). I laughed and said heck no, I will bring my own sides and eat your burger.

I hope everyone has a safe holiday!

[dbx]

Cardio Fun
I ran 3 miles Friday night and 3.5 miles Saturday morning. I took the dog for a 40 minute walk this morning...I am loving the shoes..:D

Aasics rock ;)




I will be going to a friend's cookout today. She asked if I wanted a broccoli burger:). I laughed and said heck no, I will bring my own sides and eat your burger.

Excellent response! :D

Stay safe.

[user464444132bbg]

Have a great time, Tiff! Nice going on the runs!

[IronIc]

Hi Running Queen Tiff! :D Have fun at the cookout today.

Broccoli burger??? eek! ;)

[Tifflex]

Aasics rock ;)



Excellent response! :D

Stay safe.

Thank you Kevin. The burger was great and so was the homemade pound cake.

Have a great time, Tiff! Nice going on the runs!

Thanks Debbie. I really enjoy running and these shoes help tremendously.


Hi Running Queen Tiff! :D Have fun at the cookout today.

Broccoli burger??? eek! ;)

She was teasing about the broccoli burger.

I will be destroying my legs today when the gym opens at 9:00. I've been working in the 6-10 rep range for the past six weeks, so I want to do high rep work today to shake things up a bit.

I realized I didn't work arms/shoulders last week so I might throw in some upper body work if I have anything left.

That's all for now my friends.:)

[dartol]

Hi Tiffany, Happy Labor Day! Hope you have a great workout!

Darren

[Tifflex]

Hi Tiffany, Happy Labor Day! Hope you have a great workout!

Darren

Thank you Darren!

[Hibiscus09]

Happy Labor Day, Tiffany!! :)

Have fun destroying those leggies. :eek: ;)

[Tifflex]

Legs/Abs/Shoulders/Cardio

Today I wanted to shake things up a bit and go for higher reps.

ATG Squats:
12x115, 10x135, 12x135, 10x135

SLDL:
I was too lazy to change plates so I stuck with 135..lol.
9x135, 10x135, 12x135

Leg Extension:
3x12x115

Lying Leg Curl:
12x80, 10x80, 7x80 (failure). I should have lowered weight on the last set.

Standing Calf Raise:
2x25x25, 20x30

Seated calf machine was taken by another member so I went on to shoulders.

DB Shoulder Press:
3x12x25

Front Raises supersetted with Lateral Raises:

Front: 2x15x12.5, 12x12.5
Lateral: 3x10x12.5

Decline crunch:
3x25

Hypers:
BWx15, BWx10

Cardio:
Pre: 35 min dog walk
Post: 20 min bicycle

As I was recovering from a few sets of leg extensions, another member came up to me and asked if I was a powerlifter...me a powerlifter? I smiled and said no and went back to my last set. When I think of powerlifters, I think of ladies on this forum who probably warm up with my heaviest numbers. Nevertheless, I got a good laugh.

I hope everyone has a great day!

[Tifflex]

Happy Labor Day, Tiffany!! :)

Have fun destroying those leggies. :eek: ;)

Thank you Diane. What a great new avi! ^5!

[Hibiscus09]

Legs/Abs/Shoulders/Cardio

Today I wanted to shake things up a bit and go for higher reps.

ATG Squats:
12x115, 10x135, 12x135, 10x135

SLDL:
I was too lazy to change plates so I stuck with 135..lol.
9x135, 10x135, 12x135

Leg Extension:
3x12x115

Lying Leg Curl:
12x80, 10x80, 7x80 (failure). I should have lowered weight on the last set.

Standing Calf Raise:
2x25x25, 20x30

Seated calf machine was taken by another member so I went on to shoulders.

DB Shoulder Press:
3x12x25

Front Raises supersetted with Lateral Raises:

Front: 2x15x12.5, 12x12.5
Lateral: 3x10x12.5

Decline crunch:
3x25

Hypers:
BWx15, BWx10

Cardio:
Pre: 35 min dog walk
Post: 20 min bicycle

As I was recovering from a few sets of leg extensions, another member came up to me and asked if I was a powerlifter...me a powerlifter? I smiled and said no and went back to my last set. When I think of powerlifters, I think of ladies on this forum who probably warm up with my heaviest numbers. Nevertheless, I got a good laugh.

I hope everyone has a great day!

Those are some awesome #s on ass to grass squats, Tiffany! I'd be lucky to be able to do them with the bar!! LOL I don't know how you managed to do shoulders after that leg routine. Great job!! :)

Edit: Thanks about the avi! :)

[IronIc]

Yet another powerful workout for you, Tiffany. LOL on the powerlifting question ... I'm not suprised really :)

Also, those are very nice weights for the front & lateral raises, especially with the volume you are putting on them. Go for it! :D

[Nikonguy]

Good morning Tiffany, fantastic workout!!

[orca]

Awesome workout Tiffany! You killed the legs and shoulders!

[Tifflex]

Yet another powerful workout for you, Tiffany. LOL on the powerlifting question ... I'm not suprised really :)

Also, those are very nice weights for the front & lateral raises, especially with the volume you are putting on them. Go for it! :D

Thanks for the nice words Penney. I don't see myself as a powerlifter. I see myself as someone who enjoys lifting heavy with good form. I am shedding the fat to see what I am working with.


Good morning Tiffany, fantastic workout!!

Thanks Ed!


Awesome workout Tiffany! You killed the legs and shoulders!

Thank you Kevin.
.
.
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DOMs report:D
I hit my calves hard yesterday and they are pretty sore today. I haven't done standing raises in a while. My traps and middle back are a little tight from the increased DL weight.

Question:

At times when I squat, I tend to feel a dull ache in the lateral head of my left tricep. I've changed my hand placement yet I still feel discomfort at times. I also worked shoulders yesterday so I probably aggravated it more. Icing the area helps along with taking a few ibuprofen. How can I prevent this from happening in the future?

[HoosierHardGain]

Hey Sweetie

[user464444132bbg]

Legs/Abs/Shoulders/Cardio

Today I wanted to shake things up a bit and go for higher reps.

ATG Squats:
12x115, 10x135, 12x135, 10x135

SLDL:
I was too lazy to change plates so I stuck with 135..lol.
9x135, 10x135, 12x135

Leg Extension:
3x12x115

Lying Leg Curl:
12x80, 10x80, 7x80 (failure). I should have lowered weight on the last set.

Standing Calf Raise:
2x25x25, 20x30

Seated calf machine was taken by another member so I went on to shoulders.

DB Shoulder Press:
3x12x25

Front Raises supersetted with Lateral Raises:

Front: 2x15x12.5, 12x12.5
Lateral: 3x10x12.5

Decline crunch:
3x25

Hypers:
BWx15, BWx10

Cardio:
Pre: 35 min dog walk
Post: 20 min bicycle

As I was recovering from a few sets of leg extensions, another member came up to me and asked if I was a powerlifter...me a powerlifter? I smiled and said no and went back to my last set. When I think of powerlifters, I think of ladies on this forum who probably warm up with my heaviest numbers. Nevertheless, I got a good laugh.

I hope everyone has a great day!

Wow TIff, that is one hell of a workout. Awesome job on the squats and SLDL's. 135# on SLDL's! :eek: You have some majorly strong legs, girl!

[Tifflex]

Hey Sweetie

Hiya Hoos!

Wow TIff, that is one hell of a workout. Awesome job on the squats and SLDL's. 135# on SLDL's! :eek: You have some majorly strong legs, girl!

Thanks Debbie. This might sound corny but I have no idea how strong I am. I go in and try to beat my numbers from the last workout with good form. I think I want to be able squat and bp my weight. It would be much easier if I lost about 30-40 lbs:). I am slowly shedding the weight/bf while maintaining muscle mass.

Later today will be some form of cardio. It's not as hot today so the dog and I will be walking after I get home.

[IronIc]

This might sound corny but I have no idea how strong I am. I go in and try to beat my numbers from the last workout with good form. I think I want to be able squat and bp my weight. It would be much easier if I lost about 30-40 lbs:). I am slowly shedding the weight/bf while maintaining muscle mass.

I'm with you Tiffany ... I was thinking the same thing regarding myself ... bodyweight would be really tough! :eek: LOL!

I can see you squatting your bw in the not-so-distant future, with the gains you have made.

[Hibiscus09]

Happy Tuesday, Tiffany! :)

[Tifflex]

I'm with you Tiffany ... I was thinking the same thing regarding myself ... bodyweight would be really tough! :eek: LOL!

I can see you squatting your bw in the not-so-distant future, with the gains you have made.

Thanks Penney. I want the bw and squat wt to meet right around 155-160...not too much to ask eh?


Happy Tuesday, Tiffany! :)
Thanks birthday girl. One of my nephews turned 23 today.
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My quads, hammies, calves and traps are sore today. I took the doggie for a 15 minute walk this morning at 5:30. I enjoyed the nice Fall like weather while she enjoyed being out.

I am not sure if I will workout tonight or run 3 miles on the treadmill...decisions, decisions.


Happy hump day!

[Tifflex]

Question:

At times when I squat, I tend to feel a dull ache in the lateral head of my left tricep. I've changed my hand placement yet I still feel discomfort at times. I also worked shoulders yesterday (Monday) so I probably aggravated it more. Icing the area helps along with taking a few ibuprofen. How can I prevent this from happening in the future?

Update: I took a couple of ibuprofen but forgot to ice the area. The 'ache' has gone away. I will see how the area responds when I work chest/tris.

Tiff

[user464444132bbg]

Question:

At times when I squat, I tend to feel a dull ache in the lateral head of my left tricep. I've changed my hand placement yet I still feel discomfort at times. I also worked shoulders yesterday (Monday) so I probably aggravated it more. Icing the area helps along with taking a few ibuprofen. How can I prevent this from happening in the future?

Update: I took a couple of ibuprofen but forgot to ice the area. The 'ache' has gone away. I will see how the area responds when I work chest/tris.

Tiff

I've never heard of this before. Maybe put your arms out wider on your bar?

Glad the ache is gone.

[IronIc]

Thanks Penney. I want the bw and squat wt to meet right around 155-160...not too much to ask eh?


That's kinda my goals too ... but the bw to be around 150 and the squat wt to be twice that! ;) lol

[Hot Rose]

Hi! thinton wow sounds like you are headed in the right direction.
I bet you were sore after that great WO. Hope your tricep gets to feeling better.
Run three miles your hard core I would be doing good if I could walk three :)

[dartol]

This might sound corny but I have no idea how strong I am. I go in and try to beat my numbers from the last workout with good form. I think I want to be able squat and bp my weight. It would be much easier if I lost about 30-40 lbs:).

Hi Tiffany!

looks like you are doing awesome to me. I'd say you are very strong... you squat more than me. LOL

I can match you on SLDLs though! :D

I'd like to be able to do my bodyweight as well... without losing a lot. :)


I am slowly shedding the weight/bf while maintaining muscle mass.
That's the way ya do it, just keep it up! :)

Darren

[Tifflex]

I've never heard of this before. Maybe put your arms out wider on your bar?

Glad the ache is gone.

I will try to go wider next time Debbie. I thought it was very strange..but that sums me up at times:).


That's kinda my goals too ... but the bw to be around 150 and the squat wt to be twice that! ;) lol

I here ya Penney! Bring on the squat.


Hi! thinton wow sounds like you are headed in the right direction.
I bet you were sore after that great WO. Hope your tricep gets to feeling better.
Run three miles your hard core I would be doing good if I could walk three :)

Hi Rose, thanks for visiting and for the nice words.

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I did not get a chance to workout yesterday and tonight is a little iffy:(. I am a little tired and it showed in my run this morning. I ran an uninspired 1.5 miles this morning.

Have a great day everyone!

[Tifflex]

Hi Tiffany!

looks like you are doing awesome to me. I'd say you are very strong... you squat more than me. LOL

I can match you on SLDLs though! :D

I'd like to be able to do my bodyweight as well... without losing a lot. :)


That's the way ya do it, just keep it up! :)

Darren

Hi Darren. I may be stronger than you now but you will be there soon enough. I've seen your squat numbers mister and they are not too shabby.

[Tifflex]

Back/Abs/Cardio

My goals for this workout were to complete high reps (10-15) with good form and to do four sets on some of the exercises.

WG Pull down supersetted with NG underhanded Pull down:
15x55, 2x15x70, 12x85

NG:
10x40, 2x15x70, 9x85

Low Row:
15x70, 12x70, 15x70, 12x75

BB Row:
10x95 (too heavy), 2x8x85..these sucked. I need to review this exercise to make sure I have proper form.

DB Row:
3x10x40, 12x40..these were tough today.

Hypers supersetted with Roman chair leg raises:
3x15xbw, 3x10

Ab crunch:
2x20

Cardio:
20 min bicycle. I could not get my heart rate about 120.

Overall, I am satisified with my this workout.

I will visit other journals later tonight.

Happy Saturday:)

[ChocoChick]

How about replacing one of the rows with a straight-arm pushdown?

[IronIc]

Hi Tiff! :)

[Tifflex]

How about replacing one of the rows with a straight-arm pushdown?

Thanks for the tip Elise. I tried a few this morning and felt them more in my chest than back. I will try these when I work my back again.


Hi Tiff! :)

Hi Penney!
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Cardio fun
35 min step mill (intervals)
15 min elliptical
20 min dog walk

Have a great Sunday folks!

[ChocoChick]

Thanks for the tip Elise. I tried a few this morning and felt them more in my chest than back. I will try these when I work my back again.


Tiffany, just to make sure, this is the exercise I am suggesting: http://www.exrx.net/WeightExercises/LatissimusDorsi/CBStraightArmPulldown.html

[user464444132bbg]

Hi Tif! Nice workouts these last couple of days. Great job!

Hope you had a great weekend! :)

[Tifflex]

Tiffany, just to make sure, this is the exercise I am suggesting: http://www.exrx.net/WeightExercises/LatissimusDorsi/CBStraightArmPulldown.html

I was not doing the exercise correctly..lol. Thanks for the link.


Hi Tif! Nice workouts these last couple of days. Great job!

Hope you had a great weekend! :)

Hi Debbie!

I went to my first bodybuilding/figure contest on Saturday. I found out there was one near me and decided to go to prejudging. It was a great experience and really got me thinking about my goals and making strides to get there. I don't have desires to compete but I can do my best with nutrition which is where I'm lacking.

[ChocoChick]

I went to my first bodybuilding/figure contest on Saturday. I found out there was one near me and decided to go to prejudging. It was a great experience and really got me thinking about my goals and making strides to get there. I don't have desires to compete but I can do my best with nutrition which is where I'm lacking.

This sounds like fun. I really want to do this one day.

That exrx site is pretty good for exercise demonstrations, although in some cases they use form that I am not toally on board with. But it's a good reference.

[Nikonguy]

Good morning Tiffany, keep up the great work. :)

[Tifflex]

This sounds like fun. I really want to do this one day.

That exrx site is pretty good for exercise demonstrations, although in some cases they use form that I am not toally on board with. But it's a good reference.

It was fun Elise. Even though I had no one to support, I had a great time. One bb competitor sat near me and we talked a while. She answered questions about the show and we picked the same girl to when overall figure. I have to check the results to see if we were right.

It was also cool to sit in the audience and see beautiful people with beautiful muscles. I proudly wore my sleeveless shirt and didn't feel out of place at all:D.

I have that site bookmarked now.


Good morning Tiffany, keep up the great work. :)

Thank you Ed, I appreciate the encouragement.
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Monday's cardio:
26 min walk/run

I will either work chest or legs tonight. The students tend to hog the benches on Monday night but the squat racks are always free.

Have a great day..for a Monday.

[orca]

It was also cool to sit in the audience and see beautiful people with beautiful muscles. I proudly wore my sleeveless shirt and didn't feel out of place at all:D.




That's very cool. :D Great job!

[Tifflex]

That's very cool. :D Great job!

Thanks Kevin. I enjoyed myself!
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Monday's workout: Legs/Cardio

For the next four weeks, I plan to go high rep (10+) on all of my exercises. I will slightly decrease weight to get the reps and look to increase weight weekly.

ATG Squats:
20xbar, 15x95, 15x115, 12x125

SLDL:
15x115, 2x12x115..felt a little sick after these.

Leg Curl:
12x75, 10x75, 8x75 (failure)

Leg Press (seated):
2x12x270, 12x290

Leg Extension:
2x12x105, 12x115

Calf Extension:
15x90, 2x15x100

20 min elliptical

[IronIc]

Monday's workout: Legs/Cardio

For the next four weeks, I plan to go high rep (10+) on all of my exercises. I will slightly decrease weight to get the reps and look to increase weight weekly.

ATG Squats:
20xbar, 15x95, 15x115, 12x125

SLDL:
15x115, 2x12x115..felt a little sick after these.

Leg Curl:
12x75, 10x75, 8x75 (failure)

Leg Press (seated):
2x12x270, 12x290

Leg Extension:
2x12x105, 12x115

Calf Extension:
15x90, 2x15x100

20 min elliptical

Great job on the ATG squats, Tiffany! (I go just past parallel :o )

Also, your leg extension weights blow me away. I bet your quads are huge!

Going to the comp sounds like fun.

Have a nice evening! :)

[dbx]

Great workouts I've missed in here, Tiffany! I hope the tricep thing doesn't repeat itself. When I first started squatting (just last year), I always had my hands waaaay out on the bar. And then I read somewhere that it was a common mistake to do this. I now grip the bar maybe approx 6" out from the shoulders. It surprised me that it was more comfortable, and that it also didn't pose any balance issues, which I was apprehensive of.

Those Aasics getting used much? :)

[Nikonguy]

Very strong leg day Tiffany! Kinda puts me to shame. :D

[Tifflex]

Great job on the ATG squats, Tiffany! (I go just past parallel :o )

Also, your leg extension weights blow me away. I bet your quads are huge!

Going to the comp sounds like fun.

Have a nice evening! :)

Thanks Penney! My quads are getting smaller as the fat is melting away..yay:).

I experiment a lot with my legs and found that dropsets helped to increase leg extension weight. I love leg day:D.



Great workouts I've missed in here, Tiffany! I hope the tricep thing doesn't repeat itself. When I first started squatting (just last year), I always had my hands waaaay out on the bar.

Thanks Kevin! I started to feel the ache on my warmup set. I widened my grip just slightly and it made all the difference in the world.


Those Aasics getting used much? :)

I am doing the Kaiser Corporate Challenge at Turner Field, so I have to run a little more to prepare. I am a slow runner, 10-11 min per mile, so my goal is to finish under 33 minutes or beat my coworkers.

Today will be cardio or a rest day. Happy Tuesday!

[Hibiscus09]

Morning, Tiffany! :) Great job on the workouts!

I sometimes get an ache in my bicep/shoulder on the previously injured side when doing squats. I just try to make sure I stretch the areas very well as I assume it's because I'm tight in the area. Maybe your tricep needs some stretching after you warm up.

Happy Tuesday!!

[Tifflex]

Morning, Tiffany! :) Great job on the workouts!

I sometimes get an ache in my bicep/shoulder on the previously injured side when doing squats. I just try to make sure I stretch the areas very well as I assume it's because I'm tight in the area. Maybe your tricep needs some stretching after you warm up.

Happy Tuesday!!

Thanks for the stretching tip Diane.
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Yesterday ended up being a complete rest day. This morning I took the dog for a quick walk/run to burn a few calories and to make her happy. I hope to get in a workout tonight or a 3 mile run.

Happy Wednesday!

[dbx]

I am doing the Kaiser Corporate Challenge at Turner Field, so I have to run a little more to prepare. I am a slow runner, 10-11 min per mile, so my goal is to finish under 33 minutes or beat my coworkers.

That's great! Hey, 11 min miles isn't bad, at all. Lat year, in my first season running, as I prepared for my 5K...I first thought I'd be happy just to finish. As I ran more, I knew I could finish and then I adjusted my goal to be 30mins for 3.1 miles (5K). Then....I had secret high hopes that I could do it at a 9min pace. I ended up running a 8:37 pace for the race. I was absolutely thrilled! Just do the best you can...and you may find theta the adrenaline of the race may push you a bit, too :)

When is the race?

[flywheel99]

I am doing the Kaiser Corporate Challenge at Turner Field, so I have to run a little more to prepare. I am a slow runner, 10-11 min per mile, so my goal is to finish under 33 minutes or beat my coworkers.


good luck with the challenge. beat those darned coworkers!!!

[IronIc]

Thanks Penney! My quads are getting smaller as the fat is melting away..yay:).

I experiment a lot with my legs and found that dropsets helped to increase leg extension weight. I love leg day:D.

LOL! I should have expressed that a little differently - huge quad MUSCLES, teeny-tiny fat! (which is quickly dissipating into the ethers)

I am thinking about using dropsets on alot of my upper body movements. Drop sets really help to blast plateaus.

It's funny ... leg day is my favorite, too. A mixture of anticipation and dread, lol ;)

[Tifflex]

That's great! Hey, 11 min miles isn't bad, at all. Lat year, in my first season running, as I prepared for my 5K...I first thought I'd be happy just to finish. As I ran more, I knew I could finish and then I adjusted my goal to be 30mins for 3.1 miles (5K). Then....I had secret high hopes that I could do it at a 9min pace. I ended up running a 8:37 pace for the race. I was absolutely thrilled! Just do the best you can...and you may find theta the adrenaline of the race may push you a bit, too :)

When is the race?

8:37 is a great pace Kevin. My race is two weeks from Thursday. I'm using the race as another opportunity to network ;).


good luck with the challenge. beat those darned coworkers!!!

Thanks! I will do my best..just can't beat the boss.

LOL! I should have expressed that a little differently - huge quad MUSCLES, teeny-tiny fat! (which is quickly dissipating into the ethers)

I am thinking about using dropsets on alot of my upper body movements. Drop sets really help to blast plateaus.

It's funny ... leg day is my favorite, too. A mixture of anticipation and dread, lol ;)

Your comment was fine Penney. I just want more definition NOW.

Another funny thing about leg day is the DOMS. Normally, I have the most soreness in my hamstrings. This time around the DOMS is very minimal.

[joed]

...I'm using the race as another opportunity to network...

Um, 'scuse me tiff, you're gonna run a race to get to know people? Seems to me there are lots of easier ways, like making someone a sweet potato pie, coffee at Starbucks or wherever, barbeque on the deck with cold drinks, etc., etc. Ah, it's a new world I guess.

[Tifflex]

Um, 'scuse me tiff, you're gonna run a race to get to know people? Seems to me there are lots of easier ways, like making someone a sweet potato pie, coffee at Starbucks or wherever, barbeque on the deck with cold drinks, etc., etc. Ah, it's a new world I guess.

Hi Joe! I agree there are lots of easier ways to network. I am currently underemployed and take every opportunity to network. I don't want to leave any stone unturned.

[Tifflex]

Good morning everyone!

I didn't think I would get a chance to workout Wednesday so I ran 3 miles (2 miles treadmill and 1 mile road). I need to do more road running to get myself acclimated.

I went to the gym an hour later and worked chest and abs.

Incline BPress:
15x65, 12x85, 10x85, 6x95, 7x95

Flat BPress:
2x10x95, 2x8x95

I was so pissed off because my weak @$$ tris gave out a lot quicker than my chest. I felt like I cheated my chest. I will whip those suckers into shape no matter what.

Flat Fly:
4x10x22.5

I failed at rep 8 so I held the weight at the top of the movement and pushed out two more.

Decline crunch:
3x25


Stomach Vacuum:
3 @ 30 sec

10 min stepmill

[Tifflex]

Cardio:

20 min dog walk
40 min run

DOMS has settled in for my chest, back and shoulders. The first few minutes of the run were tough because my chest hurt:eek:.

The run was great! I ran on the treadmill with a 2% incline at speeds of 5.5-6.0.

Have a great night.

[Tifflex]

TGIF!

AM Cardio:
22 min walk

Quads are a little achy this morning from the run last night. My chest is sore to the touch <insert joke>;). I didn't think I had a great workout on Wednesday but the soreness lets me know those muscles were hit nicely.

Tonight I will either rest or work arms as my shoulders are too sore to work.

I hope everyone has a great Friday...TGIF again!

[Athena]

Hey Tiff!

Love the workouts this week, and love the fact that you pushed out two more reps at the upper range even after your tris gave out the other day!

I'll be the first to congratulate you on using the race to network -- you should network anywhere, anytime, anyhow for every reason. You know what you're doing, sweetie! (And yes, beat the coworkers graciously, but let the boss win by a few seconds and make it seem like, GOSH, you were really working your hardest there!) :D

Thanks for stopping by my journal, too. I'm trying so hard not to feel sorry for myself...trying to keep myself busy with cardio and at least doing something for my upper body. I'll keep stopping by here for the inspiration! This will be where I come to set my goals when I'm finally healthy again! :)

Cheers, hon! Have a great weekend!

~Athi

[HoosierHardGain]

Howdy, Tiffy! Nice job on the exercising!

[IronIc]

Hi Tiff! Kicka$$ workouts there! :D

[Hibiscus09]

DOMS has settled in for my chest, back and shoulders. The first few minutes of the run were tough because my chest hurt:eek:.



I can relate. I thought I was having a heart attack this morning and then I remembered I had worked chest. :p

Great workouts, Tiffany!!!

Happy weekend! :)

[dartol]

Hi Tiffany, have a great weekend! :)

Darren

[BigBT]

Hey, Tiff. Nice looking numbers on the workouts, as usual ;)
What are you doing for your tris? I hit a plateau a while back on my bench and tris were the problem for me too. Once I added back CGBPs to my tri routine I was able to push through it. Hope you find the exercise that works for you!

[joed]

WO's look good missy. Have a wonderful wkend.

[Tifflex]

Hi Tiffany, have a great weekend! :)

Darren
+

WO's look good missy. Have a wonderful wkend.

Thanks guys! I hope you have a great weekend too! It's supposed to be very nice today.

[Tifflex]

Hey, Tiff. Nice looking numbers on the workouts, as usual ;)
What are you doing for your tris? I hit a plateau a while back on my bench and tris were the problem for me too. Once I added back CGBPs to my tri routine I was able to push through it. Hope you find the exercise that works for you!

Hi Brian! I had never done CGBPs until last night. I had been using DB OH extensions, Vbar pushdowns, dips and kickbacks. Elise and Joc recommended CGBPs as a mass builder. Have a great day!

[Tifflex]

Howdy, Tiffy! Nice job on the exercising!

Hiya Hoos! Thanks.


Hi Tiff! Kicka$$ workouts there! :D

Thanks Penney. I like kicking my own ass..so gratifying:). Have a good one!


I can relate. I thought I was having a heart attack this morning and then I remembered I had worked chest. :p

Great workouts, Tiffany!!!

Happy weekend! :)

Happy weekend to you Diane. Your workouts have been looking great! My dog likes to lay her head on my chest while I am on my laptop. It felt like she weighed 100 lbs as my chest screamed from the pressure.

[Tifflex]

Hey Tiff!

Love the workouts this week, and love the fact that you pushed out two more reps at the upper range even after your tris gave out the other day!

Thanks! I know they're weak so I am doing what I can to shock them into growth.



I'll be the first to congratulate you on using the race to network -- you should network anywhere, anytime, anyhow for every reason. You know what you're doing, sweetie! (And yes, beat the coworkers graciously, but let the boss win by a few seconds and make it seem like, GOSH, you were really working your hardest there!) :D

I am using every opportunity to network. People either can help or know someone who can. I have nothing to lose and I am overcoming my shyness.

I will do my best in the race but and keep the boss in sight.



Thanks for stopping by my journal, too. I'm trying so hard not to feel sorry for myself...trying to keep myself busy with cardio and at least doing something for my upper body. I'll keep stopping by here for the inspiration! This will be where I come to set my goals when I'm finally healthy again! :)

Cheers, hon! Have a great weekend!

~Athi

Hang in there please! I hope the shoulder heals quickly and you can get back to your amazing workouts. At least there's running:).

[Tifflex]

Friday's workout: Arms

CGBP: 2x15x65, 2x10x85

This was the first time I've done this exercise. I was cautious with weight and kept the reps high. The first set hurt because my chest was still sore. I thought 48 hours would have been enough time to heal. Thankfully, I forgot about the soreness and pressed on...pun intended.

DB Overhead extension:
2x12x25, 10x25

Rope pushdowns:
3x10..kid like wt

Kickbacks: (used these as a finisher)
3x10x15

Straight bar curls:
10x45, 10x45, 6x45 (failure)

SS with Hammer curls:
8x25, 10x22.5

Overall I was pleased with this workout. My arms felt so tight throughout the workout and it took very little to fatigue my bis after working the tris.

I am waiting for the gym to open so I can work shoulders/abs.

Happy Saturday!

[Tifflex]

Saturday Workout: Shoulders/Traps/Abs/Cardio

DB Press:
2x15x20, 2x12x25

Front Raises:
3x12x15

SS w/ Lateral Raises:
8x12.5, 10x12.5, 8x12.5

Upright rows:
10x40, 10x45, 13x45

SS w/DB Shrugs:
20x20, 15x20, 20x20 (ouch)

Roman chair leg lifts:
1x15, 2x20, 3x15

Ab crunch:
10x10lb plate, 2x8x20lbs

Planks:
3@30 sec

Cardio: 20 min dog walk

I realized after I left that I did nothing for rear delts...lol.

[Hibiscus09]

Great workouts, Tiffany!! :)

I hope you have a fantastic weekend!

[flywheel99]

Cardio: 20 min dog walk

our Lab gets ticked when we don't take her for walks after we come back from a run. she pouts!

keep going strong tiffany!

[Tifflex]

our Lab gets ticked when we don't take her for walks after we come back from a run. she pouts!

keep going strong tiffany!

Hi Jon!

I have a Chihuahua mix and she loves her walks too. Her walks are not much of a workout compared to your lab.
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I took my niece to the county fair yesterday. We were there for 3 hours and did all of the festive fair stuff. The coolest part was being able to run around with my niece and easily fit in the rides with her.

My body is pretty tired and sore so I will take it easy after my run.

Have a great Sunday!

[dartol]

I took my niece to the county fair yesterday. We were there for 3 hours and did all of the festive fair stuff. The coolest part was being able to run around with my niece and easily fit in the rides with her.

My body is pretty tired and sore so I will take it easy after my run.

Have a great Sunday!

Hope that did not include cotton candy, corn dogs, and/or deep fried Twinkies! LOL

Glad you had fun Tiffany! Hope your runs goes well and you have a great relaxing Sunday! :)

Darren

[Tifflex]

Hope that did not include cotton candy, corn dogs, and/or deep fried Twinkies! LOL

Glad you had fun Tiffany! Hope your runs goes well and you have a great relaxing Sunday! :)

Darren

Hi Darren!

I did have a few 'bites' of cotton candy and felt the sugar rush immediately. I ended up with nachos, grilled chicken, roasted corn and bottled water. I planned for this to be my cheat meal and enjoyed every bite..except the cotton candy.
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I completed a 30 min run and walked the dog for 20 min. The weather is absolutely beautiful!

Have a great day!

[dartol]

Haha well cool then! :)

Yeah when you are not used to eating sugar it really hits you when you have some again. A friend of mine had a great example of that from when he was in Special Forces. He said they went out for a couple of weeks on survival traing where they had to eat only what they caught or gathered. At the end of the exercise, they brought in food trucks with candy, cokes, etc... He said that guys were passing out left and right from the sugar since their bodies had adjusted to not having it all the time already! LOL

Darren

[IronIc]

Hi Tiffany! :) How are you?

[Tifflex]

Haha well cool then! :)

Yeah when you are not used to eating sugar it really hits you when you have some again. A friend of mine had a great example of that from when he was in Special Forces. He said they went out for a couple of weeks on survival traing where they had to eat only what they caught or gathered. At the end of the exercise, they brought in food trucks with candy, cokes, etc... He said that guys were passing out left and right from the sugar since their bodies had adjusted to not having it all the time already! LOL

Darren

I was picturing the guys passing out as I read that story. They survived the wilderness but sugar was their kryptonite...lol. Thanks for sharing Darren.


Hi Tiffany! :) How are you?

Hi Penney, I am wonderful! How are you?
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Question: Weighted Abs

I've strengthened my abs through heavy compound movements and very little direct ab work. When doing direct ab work, I rarely get abdominal soreness or feel like I really worked them. Last week I added weight to the ab crunch machine and lowered the reps. The next day I experienced soreness and I felt like I really worked them. I know soreness is not an indication of improvement but I finally felt something.

I carry most of my fat in the midsection and I thought doing weighted abs would make my waist appear larger than it really is. Am I correct? I know it's all about the diet but if I am making the muscle grow wouldn't the fat become more pronounced? :confused:Help!:confused:

[IronIc]

IQuestion: Weighted Abs

I've strengthened my abs through heavy compound movements and very little direct ab work. When doing direct ab work, I rarely get abdominal soreness or feel like I really worked them. Last week I added weight to the ab crunch machine and lowered the reps. The next day I experienced soreness and I felt like I really worked them. I know soreness is not an indication of improvement but I finally felt something.

I carry most of my fat in the midsection and I thought doing weighted abs would make my waist appear larger than it really is. Am I correct? I know it's all about the diet but if I am making the muscle grow wouldn't the fat become more pronounced? :confused:Help!:confused:
I like weighted ab work. I have not done it in a while, but in my experience it actually tightened my ab area.

But it's true that diet is 90% of it. ***sigh*** :o

[Tifflex]

This morning I only had time for a quick 20 minute run before work.

Today is supposed to be legs but I don't think I packed enough food to fuel a hard leg workout. I may work upper body instead or venture out at lunch to buy more carbs.

Have a great day Tuesday!

[user464444132bbg]

Question: Weighted Abs

I've strengthened my abs through heavy compound movements and very little direct ab work. When doing direct ab work, I rarely get abdominal soreness or feel like I really worked them. Last week I added weight to the ab crunch machine and lowered the reps. The next day I experienced soreness and I felt like I really worked them. I know soreness is not an indication of improvement but I finally felt something.

I carry most of my fat in the midsection and I thought doing weighted abs would make my waist appear larger than it really is. Am I correct? I know it's all about the diet but if I am making the muscle grow wouldn't the fat become more pronounced? :confused:Help!:confused:

Weighted ab work can make the waist thicker if you do too much of it. Try alternating weighted ab work with regular ab work and see how that goes. I know when I do side bends with weights in my hands my abs get "boxy" and I don't like that look. If I use a med ball I'm usually good as well but don't use it too often.

Hope you have a great day, Tiff! :) Sorry I haven't visted much lately.

[Tifflex]

I like weighted ab work. I have not done it in a while, but in my experience it actually tightened my ab area.

But it's true that diet is 90% of it. ***sigh*** :o

Hi Penney! Thanks for sharing your experience with weighted ab work.


Weighted ab work can make the waist thicker if you do too much of it. Try alternating weighted ab work with regular ab work and see how that goes. I know when I do side bends with weights in my hands my abs get "boxy" and I don't like that look. If I use a med ball I'm usually good as well but don't use it too often.

Hope you have a great day, Tiff! :) Sorry I haven't visted much lately.

Thanks Debbie for the response. I will be doing weighted abs a few times a month and assess. I currently work abs 2x a week so I can add weights every other week.

No need to apologize for not visiting..you're here now:).

[Hot Rose]

Thinton it is great that your abs are so strong it takes adding weight in order for you to feel them, wish I had the same problem. :) Great job on you WOs

[IronIc]

Hi Tiffany! :)

[orca]

Eat up and get that leg workout in! :D

Your leg workouts are always amazing!

[joed]

Yo Tiff, since it's after midnight where you are, let me be the first to wish you a happy, um, wednesday (or whatever they call it).

[HoosierHardGain]

Happy Wednesday, Tiffy

[flywheel99]

This morning I only had time for a quick 20 minute run before work.


20 minutes isn't bad, tiffany.

Are your coworkers getting intimidated yet?

when's the big race?

[dbx]

20 minutes isn't bad, tiffany.

I hope not, cause that's all I did today, too! :)

Hi Tiffany! So, yeah...when is the big race?

[Hibiscus09]

Hi Tiffany! :) Happy Wednesday!

I do some weighted ab work and some unweighted ab work. You should experiment and see what works best for you. The only thing that ever made my waistline thicken somewhat -- and it took a while and pretty heavy lifting -- were deadlifts. Of course, they also have their advantages. :p

I will say that when I was doing heavy deads and heavy squats, I had pretty abs when lean without needing to do much ab work.

[Tifflex]

Hi Tiffany! :)
Hi Penney!


Eat up and get that leg workout in! :D

Your leg workouts are always amazing!

Hi Kevin. I had a change of plans last night and was unable to work out. So, I moved legs and decided to work chest tonight.


Yo Tiff, since it's after midnight where you are, let me be the first to wish you a happy, um, wednesday (or whatever they call it).

That's sweet of you Joe. Happy Wednesday to you :wink:.


Happy Wednesday, Tiffy

Hiya Hoos!

[Tifflex]

20 minutes isn't bad, tiffany.

Are your coworkers getting intimidated yet?

when's the big race?

They better be intimidated..:). I have yet to find a coworker on my floor who's running the race. I am running with a buddy who works in HR so I know there will be at least two of us. The boss has to go out of town.


I hope not, cause that's all I did today, too! :)

Hi Tiffany! So, yeah...when is the big race?

Hi Kevin.

The big race is next Thursday at 7:00.

Hi Tiffany! :) Happy Wednesday!

I do some weighted ab work and some unweighted ab work. You should experiment and see what works best for you. The only thing that ever made my waistline thicken somewhat -- and it took a while and pretty heavy lifting -- were deadlifts. Of course, they also have their advantages. :p

I will say that when I was doing heavy deads and heavy squats, I had pretty abs when lean without needing to do much ab work.

Thanks for sharing your experiences Diane. I decided to try them a few times a month and see how they work for me. I'm aiming for pretty abs too!
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Wednesday's workout: Chest/Abs


Incline BB Press:
12x75, 8x95, 8x95, 8x95 (+2 reps last time)

Flat BB Press:
8x105, 8x105, 9x105 (+1 rep last time)

Fly machine:
10x70, 8x70, 8x70 (first time using machine)

Decline crunches:
1x20, 1x35, 1x20..nice burn.

Cardio:
10 min elliptical, 15 min dog walk

I wasn't too thrilled with this workout. I was happy that my triceps didn't get as fatigued as last time. I widened the grip a little and noticed the difference.

Tomorrow is another day.

[Nikonguy]

Well your workout looks good to me :) Have a Thrilling Thursday Tiffany!

[orca]

Looks like a nice workout to me too! Increases on both the flat and incline bench presses. :D Way to go Tiff!

[Tifflex]

Well your workout looks good to me :) Have a Thrilling Thursday Tiffany!

Thanks Ed!


Looks like a nice workout to me too! Increases on both the flat and incline bench presses. :D Way to go Tiff!

Thank you Kevin! I will take the increases and be happy..:).
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Cardio fun
25 min dog walk
40 min incline treadmill walk

[flywheel99]

hey Tiffany!

what's the next run look like?

have a great friday.

[orca]

Happy Friday Tiff? Any good plans for the weekend?

[IronIc]

Hi Tiff! TGIF :)

[Hot Rose]

Have a Great Weekend Thinton :)

[ChocoChick]

Hi Tiffany! Anything exciting planned for the weekend?

[Hibiscus09]

I hope you have a great weekend, Tiffany!! :)

[joed]

What hibby said.

[Tifflex]

Happy Friday Tiff? Any good plans for the weekend?
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Have a Great Weekend Thinton :)
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Hi Tiffany! Anything exciting planned for the weekend?
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I hope you have a great weekend, Tiffany!! :)
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What hibby said.

Thanks for the weekend well wishes:). I plan to workout today or tomorrow and run each day. I have to do some much needed yard work as well..at least it will be cool outside.

My sister and I are going shopping so that should be fun.

Have a great weekend!

[Tifflex]

hey Tiffany!

what's the next run look like?

have a great friday.

Hi Jon. I will run for an hour today and 45 minutes tomorrow. I want to get in the habit of running for miles instead of time so I can accurately gauge whether I am getting better.

I am ready for my race!


Hi Tiff! TGIF :)

Hiya Penney!

[dartol]

Hi Tiffany, have a great weekend! :)

Darren

[joed]

...I am ready for my race!...

Good. GOOD! Pick up any really interesting things, like shoes, on your shopping trip with sis?

[Tifflex]

Hi Tiffany, have a great weekend! :)

Darren

Thanks Darren!

Good. GOOD! Pick up any really interesting things, like shoes, on your shopping trip with sis?

Hi Joe!

We bought a few things to pretty up my fall wardrobe. My sister is my personal shopper and I go along for the ride. Have a great day Joe!
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Sunday's workout: Back/Cardio

WG Pulldown:
15x70, 10x85, 10x100, 6x120:D

SS w/Narrow Grip Pulldown:
10x85, 10x85, 6x100:D

Low Row (CG handle):
3x8x85

DB Row:
8x40, 10x40, 6x45:D


Seated Row (added this exercise to try out the machine):
10x70, 10x85 (underhand grip)

Hyperextension:
2x15 holding 25lb, 20xbw

Cardio: 30 min elliptical

I was very pleased today with my back workout. I was focused and each rep was controlled. I rested 60-90 sec between sets and was able to finish the workout and cardio in an hour.

Happy Sunday!!!:)

[DouglassDoubles]

TIFF!!!! I am sooo sorry it took me this long to find your journal. WOW! Nice workouts :D It's so good to read your entries. I've missed you! *BIG HUG*

[Tifflex]

TIFF!!!! I am sooo sorry it took me this long to find your journal. WOW! Nice workouts :D It's so good to read your entries. I've missed you! *BIG HUG*

Welcome back Jen! I've missed you too:).
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Monday and Tuesday were light cardio days.
Monday: 1.5 mile LI walk
Tuesday: 45 min LI walk

Wednesday will be more light cardio and chest/abs after work. Once my race is over I will cut back on cardio.

Have a great night!

[Nikonguy]

Sweet dreams Tiffany, have a Wild Wednesday. :D

[IronIc]

Hi Tiff! Happy Hump Day ;)

[user464444132bbg]

Hi Tiffany! Hope you are enjoying your day! :)

[orca]

Morning Tiffany.

[ChocoChick]

Hi Tiffany! How are you doing?

[Tifflex]

Sweet dreams Tiffany, have a Wild Wednesday. :D
Thank you Ed!


Hi Tiff! Happy Hump Day ;)

Hi Penney!

Hi Tiffany! Hope you are enjoying your day! :)

Hi Debbie!


Morning Tiffany.

Morning Kevin.

Hi Tiffany! How are you doing?

Hi Elise! I am tired, cranky and hungry, how are you?

[Tifflex]

Good morning all--

I missed my chest workout last night so I am a little pissed about that. I did a favor for a friend and it took longer than I planned. By the time I was done, it was 10:00 and bed time:). I will make up the workout some time this week.

Yesterday I took a 30 minute walk followed by a 20 min jog.

Tonight is my 5k and I am ready for it.

I will visit other journals later today or tomorrow.

Have a great day!

[user464444132bbg]

Good luck on your 5K! I'm sure you will smoke them! :)

[Hot Rose]

Good luck on the run I know you will do GREAT :D

[Tifflex]

Good luck on your 5K! I'm sure you will smoke them! :)
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Good luck on the run I know you will do GREAT :D

Thank you ladies! I will do my best to reach my goal time (33:00) while having some fun.

[IronIc]

GL on your run today Tiff! :D

[Tifflex]

Okay, I have been really slacking in this important area. I know nutrition is 80% of the battle and I am sick of losing it. I am getting SERIOUS now..:).

I will begin posting my macros to keep me on track.

Here are today's macros:

Cals--1793
Protein:213
Carbs:101
Fat:63

[flywheel99]

Tonight is my 5k and I am ready for it.

tear it up tiffany! good luck tonight.

[dbx]

Tonight is my 5k and I am ready for it.

I'm excited for you, Tiffany! I suspect we'll hear great things when you return! As long as you give it what you have in you ;)

[IronIc]

Okay, I have been really slacking in this important area. I know nutrition is 80% of the battle and I am sick of losing it. I am getting SERIOUS now..:).

I will begin posting my macros to keep me on track.

Here are today's macros:

Cals--1793
Protein:213
Carbs:101
Fat:63

Wow! Great job on the cals and macros Tiff :D

[Tifflex]

tear it up tiffany! good luck tonight.
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I'm excited for you, Tiffany! I suspect we'll hear great things when you return! As long as you give it what you have in you ;)

Hi guys! I finished the race and I am very happy! I finished at 33:45 which is :45 above my goal. I am pleased with my effort and the pace of the run. I'd done 95% of my runs on the treadmill so I was a little concerned about runnning outside.

Tonight's race was my third 5K. I finished the first at at 45:30, the second one at 36:30 and tonight was 33:45. I like that I am improving with each one. It helps that I am a lot lighter too.

I am going to socialize a little bit, eat and try to go get to the gym before it closes.

[Tifflex]

Wow! Great job on the cals and macros Tiff :D

Thank you Penney!

I got a call from my nephew who plays basketball for the University of West Alabama. He needs to lose 10 lbs and wanted a fat loss program. I was honored and convicted at the same time. I have to get this in line to reach my goals.

[dbx]

Tiffany!!! Who loves ya, baby? :D Congratulations!!! That is AWESOME!!! If you keep cutting time off your 5Ks....we'll be seeing you do the Peachtree Road Race next! :D

I know you're feeling good about yourself, as you should be. I am so damn happy for you! ;)

[Tifflex]

Tiffany!!! Who loves ya, baby? :D Congratulations!!! That is AWESOME!!! If you keep cutting time off your 5Ks....we'll be seeing you do the Peachtree Road Race next! :D

I know you're feeling good about yourself, as you should be. I am so damn happy for you! ;)

Thanks a lot Kevin. Kudos from you mean a lot to me! I remember not so long ago I couldn't walk a mile much less run one. I am feeling very good about myself:cool:!

I can finally see myself doing the Peachtree next year.
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I was able to get in a workout tonight. My positive feelings about my run fueled my chest workout tonight.

Here is what I did:

Incline BB Press
15x65, 10x85, 10x95, 7x105

Flat BB Press
10x95, 10x105, 6x115, *8x115

I was spotted on the last set. The guy didn't assist me too much and let me push through the last few reps.

Pec Deck
2x8x85, drop set--6 reps @ 70/55/40/25

Push ups (real ones:))
1x15, 1x12

Decline crunches
1x20, 1x10 holding 25lb, 1x25

This was one of my better workouts. Even after running 3.1 miles, I had enough energy and strength to get through the workout. I took about a minute between sets and completed the workout in 32 minutes.

Have a great night all!

[Bob45]

Ran over 3 miles and got that good workout in. Sounds great to me. I see you are getting close to your goal of 165 that I read in the first page. Down from 250. You are doing great!

[joed]

Terrific time in the 5K Tiff. We're proud of you

[orca]

Way to go on that 5K. Very nice time. Very impressive workout too, especially after a 3 mile run.

Have a great weekend.

[Tifflex]

Ran over 3 miles and got that good workout in. Sounds great to me. I see you are getting close to your goal of 165 that I read in the first page. Down from 250. You are doing great!

Thanks for visiting Bob and stop by any time! I am slowly reaching my goals and then set new ones.


Terrific time in the 5K Tiff. We're proud of you

You are so sweet Joe, thanks!


Way to go on that 5K. Very nice time. Very impressive workout too, especially after a 3 mile run.

Have a great weekend.

Thanks Kevin. I hope you have a great weekend too!
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TGIF baby:)!

I feel pretty good this morning. My quads are a little sore from the run and DOMS is beginning to settle in my chest area.

Today will be active recovery/rest day unless I get a wild hair and make it to the gym after work.

Have a great day everyone!:D

[vanessa40]

Hi Tiffany,
Great job on the 5k...and Wow..on the incline and flat BB presses...

[Tifflex]

Hi Tiffany,
Great job on the 5k...and Wow..on the incline and flat BB presses...

Thank you Vanessa. The pecs are beginning to get sore now.

[Hibiscus09]

I hope you have a great weekend, Tiffany! :) I forgot to tell you that Britt and I are going to Atlanta this weekend (Sunday) to look at wedding dresses at Lenox Square. I'll PM you where we're going to dinner if you'd like to join us! :)

Happy weekend!

[Tifflex]

Friday's workout: Legs!

Since I was focusing on preparing for my 5K, I had not worked legs in almost ten days:eek:.

Tonight was another good workout. I recovered well enough from the run to go heavy.

ATG BB Squats:
2x12x95, 8x125, 6x135, 7x135

SLDL:
10x115, 10x135, 6x145PR--close to losing my pwo banana.

Smith BB Lunges:
3x10 each leg @ 50lb

Leg Ext:
10x115, 10x135, 6x145PR

Leg Curls:
10x70, 8x80, 6x85PR

Seated Calves:
3x12x50

I took 1:30-2:00 min rest between sets. The workout was completed in less than an hour and I left all I had at the gym. I shuffled out of the gym with a smile on my face.

I will take the dog on a stroll later tonight.

[IronIc]

Holy Cow! :eek: You are so strong, Tiffany :D

LOL at almost losing your pwo bananna! ;)