Tiffany's getting lean in 2008

[flywheel99]

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.


awesome, tiffany. look at the progress with those times! any funny moments from the race? good stories?

weren't you racing against your office staff?

[dartol]

Awesome on the workouts and 5K Tiffany! Way to go! :)

Darren

[Tifflex]

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!

Hi Diane!

Thanks for the offer:). Check your PM.

[Tifflex]

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

LOL at almost losing your pwo bananna! ;)

Oh Penney...I think I saw stars after that last set. I stumbled to a bench and plopped down for a minute. I like bananas as they go down..not the other way.


awesome, tiffany. look at the progress with those times! any funny moments from the race? good stories?

weren't you racing against your office staff?

Hi Jon,
No funny stories..well I almost slipped in the rain.

I was a little concerned at the start of the run as it started to rain. I had not done much road running much less running in the rain. I was afraid of losing my footing and of course I did. I stopped short of falling and believe it or not that helped me ease into the run. I slowed to my pace and finished the race comfortably.

Our office had about 60 total participants and 10 ran the race. I finished in the middle of my office pack so I was happy. In my first race I came in dead last..lol.

Thanks for checking in!

Awesome on the workouts and 5K Tiffany! Way to go! :)

Darren

Hi Darren, thank you! I'm glad you're feeling a little better.
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Friday's macros
Cal--1968
P--174
C--170
F--71

Today will be arms/abs/cardio followed by a little yard work.

Happy Saturday!

[Hibiscus09]

Great workout, Tiffany! You are strong! :)

I'm scared to run through sprinkle residue, so I know I won't be running in the rain although I bet it feels good. :p

Happy Saturday!

Oh -- and I just saw your 5K time -- woohoo! :) Great job! Brian and I are working are way up to that distance and that's about the time we run also. My neighborhood is hilly and one day I'll have to run on flatland to see if I do better. :p

Have a fantastic Saturday!!

[Tifflex]

Great workout, Tiffany! You are strong! :)

I'm scared to run through sprinkle residue, so I know I won't be running in the rain although I bet it feels good. :p

Happy Saturday!

Oh -- and I just saw your 5K time -- woohoo! :) Great job! Brian and I are working are way up to that distance and that's about the time we run also. My neighborhood is hilly and one day I'll have to run on flatland to see if I do better. :p

Have a fantastic Saturday!!

Thanks Diane. I can be a little clumsy at times so I was concerned about running through it. The last thing I wanted was to fall.

I was fortunate enough to run on flat land so I was able to come close to my goal time.

[Tifflex]

Saturday: Arms/Shoulders/Cardio

I'd planned to work arms/abs only but didn't feel like working abs today.

Here is what I did:

BB Curl:
8x40, 8x45, 2x10x45

Hammer Curl:
8x22.5, 2x6x25

CGBP:
3x8x95, 10x95...tris will grow:D!

Vbar Pdown:
12x35, 10x50, 6x57.5, 8x55

Arnold press:
3x10x20...these were tough.

Rev pec for rear delts:
10x55, 8x70, 10x70

20 min elliptical

The weather is great as Fall is in the air. I love this time of year!

I am off to do yard work and then to my hair stylist. I hope everyone has a fantastic Saturday!

[user464444132bbg]

Great going on your leg workout Tiff!! Nice job on the squats and the SLDL's! And congrats on your 5K time! You did an awesome job!

Have a great weekend! :)

[dbx]

I'd planned to work arms/abs only but didn't feel like working abs today.

Gosh, I hope my lax response to you the other day didn't perpetuate this ^ attitude :D



CGBP:
3x8x95, 10x95...tris will grow:D!


The weather is great as Fall is in the air. I love this time of year!


Heck yes, your tris will grow. That's impressive weight for cgbp.

And yeah, isn't this weather great? :) My favorite season of all.

[jgreystoke]

Great progress, Tiffany!

That's really raising the bar for lazy ol' codgers. Damn, I'll have to hit those weights even harder, and........ gulp, cardio.

[IronIc]

Saturday: Arms/Shoulders/Cardio

I'd planned to work arms/abs only but didn't feel like working abs today.

Here is what I did:

BB Curl:
8x40, 8x45, 2x10x45

Hammer Curl:
8x22.5, 2x6x25

CGBP:
3x8x95, 10x95...tris will grow:D!

Vbar Pdown:
12x35, 10x50, 6x57.5, 8x55

Arnold press:
3x10x20...these were tough.

Rev pec for rear delts:
10x55, 8x70, 10x70

20 min elliptical

The weather is great as Fall is in the air. I love this time of year!

I am off to do yard work and then to my hair stylist. I hope everyone has a fantastic Saturday!

Hi Tiff! I love fall, too :D

Great workout! You are strong all around :D

[Tifflex]

Great going on your leg workout Tiff!! Nice job on the squats and the SLDL's! And congrats on your 5K time! You did an awesome job!

Have a great weekend! :)

Thank you Debbie. I am paying the DOMS price for those squats and SLDLs.


Gosh, I hope my lax response to you the other day didn't perpetuate this ^ attitude :D


Heck yes, your tris will grow. That's impressive weight for cgbp.

And yeah, isn't this weather great? :) My favorite season of all.

I love ab work..lol. I like to think I get some ab work with my compound moves but I know I have to work them.

I've only done cgbp twice. I like the movement and believe I can see a lot of improvement with this move. I have to thank Elise for the tip.



Great progress, Tiffany!

That's really raising the bar for lazy ol' codgers. Damn, I'll have to hit those weights even harder, and........ gulp, cardio.

LOL..thanks for visiting jgrey. Your avi looks great so I am sure you're hitting the harder weights.


Hi Tiff! I love fall, too :D

Great workout! You are strong all around :D

Thank you Penney. I am working to improve my triceps strength. It's amazing what the body can accomplish once the mind believes.

[Tifflex]

Sunday: Cardio--active recovery
50 min walk

[ChocoChick]

CGBP:
3x8x95, 10x95...tris will grow:D!

They sure will! That's a lot of weight. :)

[Nikonguy]

Good morning Tiffany. :)

[Tifflex]

They sure will! That's a lot of weight. :)

I have you to thank for adding this exercise to my triceps routine. I felt comfortable with that weight, so i will be adding 5-10lbs next time.


Good morning Tiffany. :)

Morning Ed:)

[IronIc]

Hi Tiff! :D

[Tifflex]

Hi Tiff! :D

Hi Penney!
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30 min walk at lunch today. The walk was hilly and it felt good to stretch the legs. I had the black & blue salad at Quizno's without salad dressing.


Have a great Monday!

[IdahoViking]

Glad to see your still going strong, and congrats on your 5K's.

[Tifflex]

Glad to see your still going strong, and congrats on your 5K's.

Glad to see you back Tedd..we missed you!

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Monday: Abs/light cardio

20 min walk
rev crunches 3x15
crunches 3x15


Macros:
Cal: 1633
P: 115
F: 58
C: 174 (25 fiber)

Calories and protein too low while carbs were too high.

[orca]

Still kickin butt in here Tiff. Great weight workout, then cardio, then some yardio....very impressive.

[Tifflex]

Still kickin butt in here Tiff. Great weight workout, then cardio, then some yardio....very impressive.

Thanks Kevin! I either jump in with both feet or not do it at all.
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Total rest day today.

Tuesday's macros:
Cal--1720
F--64
C--131 (22 fiber)
P--166

[IronIc]

Everybody needs a rest day! :) Nice eats, Tiff :)

[Tifflex]

Everybody needs a rest day! :) Nice eats, Tiff :)

Rest days are good for the soul. I'm finally in a groove with my nutrition. I feel great and am satisfied with my meal choices.
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Wednesday's workout: Back/Abs/Cardio

WG Pulldown:
12x75, 12x85, 10x100, 4x120 (too heavy), 8x105

SS w/Narrow Grip Pulldown:
8x85, 10x85, 10x85, 8x90

DB Rows:
3x8x45, 10x45:D

Low Row:
3x8x85, 10x85

Hypers:
2x15 holding 25lb
1x8 holding 45lb plate..this was tough and I felt every rep in my hamstrings.

Ab crunch:
3x15

20 min elliptical

[BigBT]

Another great workout, Tif. You should be happy about the db rows. That's a lot of weight. And for a weight that is too heavy, a set of four on the pull downs looks good to me. You will build up to 8 reps in no time.

[Nikonguy]

Great workout but.....
DB Rows:
3x8x45, 10x45:D
MY GOODNESS! Tiffany that's awesome!

[orca]

Grat work Tiff. Hypers with 45's...holy cow. I'm with Brian, fantastic job on those wide grip pull downs...next time go for 5@120

[Tifflex]

Another great workout, Tif. You should be happy about the db rows. That's a lot of weight. And for a weight that is too heavy, a set of four on the pull downs looks good to me. You will build up to 8 reps in no time.

+

Great workout but.....
DB Rows:
3x8x45, 10x45:D
MY GOODNESS! Tiffany that's awesome!
+

Grat work Tiff. Hypers with 45's...holy cow. I'm with Brian, fantastic job on those wide grip pull downs...next time go for 5@120
+

Thanks guys! I was a little annoyed that 120 felt sooo heavy because I was able to get 6 reps last time. I then realized that I had a surplus of calories/carbs the day before and the day of that workout. I will take it:).

Kevin, I was testing myself on the 45lb weight. The hardest part was getting the plate into position. I awkwardly wrestled the plate for about 30 seconds and that added to the workout.

Happy Thursday everyone!

[Hibiscus09]

Morning, Tiffany!! Nice workout! I used to do hypers that heavy, but I backed them off because Pam said it would make my waist thick. I kind of like the look it gives me in the spinal erector area of my lower back. I keep wanting to go back to doing them heavier, so I probably won't hold out with the light stuff for very long. :D

Happy Thursday!

[Tifflex]

Morning, Tiffany!! Nice workout! I used to do hypers that heavy, but I backed them off because Pam said it would make my waist thick. I kind of like the look it gives me in the spinal erector area of my lower back. I keep wanting to go back to doing them heavier, so I probably won't hold out with the light stuff for very long. :D

Happy Thursday!

Thanks for the tip Diane. I will alternate every other workout because I don't need the help in making my waist thicker..lol.

[Hibiscus09]

Thanks for the tip Diane. I will alternate every other workout because I don't need the help in making my waist thicker..lol.

You're welcome! I may get shot for saying this, but heavy deads (for back, not hamstrings) definitely thickened my waistline. Shhhhhhhhhhhh. I don't know if you do those or not.

[Tifflex]

You're welcome! I may get shot for saying this, but heavy deads (for back, not hamstrings) definitely thickened my waistline. Shhhhhhhhhhhh. I don't know if you do those or not.

I do heavy SLDL on leg day. I focus on form to make sure I hit the hammies but I still feel the movement in my lower back. Am I okay doing the SLDLs?

[Hibiscus09]

I do heavy SLDL on leg day. I focus on form to make sure I hit the hammies but I still feel the movement in my lower back. Am I okay doing the SLDLs?

I do them pretty heavy. Now, I think nice spinal erectors are pretty and strong looking, but if they get too developed it does thicken the waistline. Pam did have me do SLDLs. I think she was focusing on me maintaining a small waist for my figure competitions which helps with the X look.

I feel the way I do about regular deadlifts for back from personal experience. I used to do them at 225lbs and my waistline kept getting thicker even though I weighed 114lbs at the time and maintained 13% body fat in my 30s. *sniff* :D What happened to that metabolism? :p I cut those babies out and it (over time) went back down.

A lot of people will say don't work obliques for the same reason, but I do. I just don't hit them with weighted exercises.

[Hibiscus09]

One more thing while I'm blabbing away in your journal. I've seen where several people here lately have said they feel SLDLs in their lower back. I'm not sure if that just happens with some people or if it's a form issue. You may be doing them perfectly fine, but just in case -- make sure you are really tossing your butt out behind you and make sure you are keeping your chest up -- it almost feels like you are arching your back throughout most of the movement. Keep the weight over your heels also and there's no need to go down extremely low. I go to about six inches beneath my knees.

[dbx]

I do heavy SLDL on leg day. I focus on form to make sure I hit the hammies but I still feel the movement in my lower back. Am I okay doing the SLDLs?

Since I'm currently limited by my shoulder in how much weight I can lift, I've been doing SLDLs with around 180-220, instead of my old 300#. The funny thing is that I can hit my legs just as effectively with a lot lower weight...by concentrating on the angle of the hips. This also removes some lower back stress, which is common for a lot of folks to feel it in their back when doing heavy weight.

Btw, good morning, Tiffany :)

[Hibiscus09]

Here's a link and the photo of the guy in the bottom shows him with his butt out and chest up as he's heading downward. I think it's good form:

http://www.wannabebig.com/article.php?articleid=117

[dbx]

...... I've seen where several people here lately have said they feel SLDLs in their lower back. I'm not sure if that just happens with some people or if it's a form issue. You may be doing them perfectly fine, but just in case -- make sure you are really tossing your butt out behind you and make sure you are keeping your chest up -- it almost feels like you are arching your back throughout most of the movement. Keep the weight over your heels also and there's no need to go down extremely low. I go to about six inches beneath my knees.

Well put. Still......lots of folks do feel it in their lower back even while keeping good form. If you think about it; if your hips AND back are the pivot point when doing this exercise. If you're bent over and holding any amount of weight, you are putting stress on the pivot point of your body.

[Hibiscus09]

Well put. Still......lots of folks do feel it in their lower back even while keeping good form. If you think about it; if your hips AND back are the pivot point when doing this exercise. If you're bent over and holding any amount of weight, you are putting stress on the pivot point of your body.

I know they do -- that's why I said Tiffany may be doing them perfectly fine.

I'm glad they don't get my lower back as I so love to do them.

Lately, I'm getting crickety old knees and it may be from the running in the hood. I don't usually have knee issues. Old age is a bitch. :D

[Tifflex]

Since I'm currently limited by my shoulder in how much weight I can lift, I've been doing SLDLs with around 180-220, instead of my old 300#. The funny thing is that I can hit my legs just as effectively with a lot lower weight...by concentrating on the angle of the hips. This also removes some lower back stress, which is common for a lot of folks to feel it in their back when doing heavy weight.

Btw, good morning, Tiffany :)

Morning Kevin! I've been increasing weight weekly and have noticed some tightness in my back the next day or so. I will check my form next time or ask one of the competent trainers to take a look.

[Tifflex]

Here's a link and the photo of the guy in the bottom shows him with his butt out and chest up as he's heading downward. I think it's good form:

http://www.wannabebig.com/article.php?articleid=117

Thank you Diane. I am sticking out my chest, locking my knees and arching my back correctly. I don't intentionally stick out my butt. I will print this article and check my form next time. I appreciate the link!

[dbx]

Morning Kevin! I've been increasing weight weekly and have noticed some tightness in my back the next day or so. I will check my form next time or ask one of the competent trainers to take a look.

Very good. Just remember that adding weight on this exercise might not be as "valuable" as it is with others. Well, maybe that's not the right way to put it...but I think you get the idea. As long as you can hit the hammies effectively, don't go crazy trying to move up. I know that for me, moving up became an obsession with SLDLs. I think the heavier weight helped my overall growth/strength, but I'm just saying I can hit my legs very effectively with lower weight...and not risk back injury/stress.

[dbx]

I don't intentionally stick out my butt.

Okay, no smart remarks here :D

Butt seriously....whoops... I mean..but seriously.... ^ that is the key to hitting your hammies just right. I'll bet if you try doing this ^ next time...you will feel it more than ever in your hams.

[joed]

That's a good link hib, thanks. I haven't been to that site before. Morning Tiffany.

[Tifflex]

Okay, no smart remarks here :D

Butt seriously....whoops... I mean..but seriously.... ^ that is the key to hitting your hammies just right. I'll bet if you try doing this ^ next time...you will feel it more than ever in your hams.

Thanks Kevin for keeping my butt in line...funnier in my head.


That's a good link hib, thanks. I haven't been to that site before. Morning Tiffany.
Hi Joe!

[Tifflex]

Friday night madness: Chest/Tris/Abs

Incline BB Press:
12x65, 12x85, 8x95, 3x115, 4x115, 2x135, 15x85

Flat BB Press:
8x95, 2x6x115, 4x120:D

CGBP:
5x105, 8x95, 6x100

Cable cross over:
3x12

I had a trainer check my form on these because I had never done this exercise. He checked my form but I had to graciously listen to why this was not a good exercise for women. It seems that this exercise will make my breasts disappear:eek:...sure thing trainer:rolleyes:.

Vbar Push down:
8x57.5, 2x8x55

OH DB ext:
8x25, 8x30, 12x20

Roman Chair leg lifts:
2x15

I had a great workout tonight. I didn't plan to do so many sets of Incline Press but wanted to push myself a little more. I had a spotter when I pressed the 135. I actually had people stop and watch me too:cool:.

Have a great night everyone!

Edit:

Macros:
Cal--1945
F-73
C--169(21g fiber)
P--156

[dbx]

Wow! 135 on incline press? There are a lot of guys who can't do that! :cool:

Very nice session, Tiffany :)

[Tifflex]

Wow! 135 on incline press? There are a lot of guys who can't do that! :cool:

Very nice session, Tiffany :)

Thanks Kevin. One guy, who has excellent form, offered tips and casually mentioned putting 2 45s on. Of course I was up for the challenge after asking him to spot me. I could not do those without a spot..trust me!

I do think that took a lot out of me as I couldn't do as much on the Flat bench. I am still happy with the results!

[Hibiscus09]

Wow, your chest is strong Tiffany! Woohoo! Stupid trainer. I love doing incline presses. The only thing that made my breasts get smaller is getting super low body fat. :p

I thought I was the only one up this early on a Saturday morning. I have to do a pre-breakfast run. Yuck. :D

Happy Saturday!

[Tifflex]

Wow, your chest is strong Tiffany! Woohoo! Stupid trainer. I love doing incline presses. The only thing that made my breasts get smaller is getting super low body fat. :p

I thought I was the only one up this early on a Saturday morning. I have to do a pre-breakfast run. Yuck. :D

Happy Saturday!

Thanks Diane! I can't sleep past 6 on the weekends and of course I'm online...what is wrong with me:eek:.

I am waiting for the gym to open so I can hit the parts I've missed this week.

Have a great Saturday!

[Free Weight Friedel]

Nice Chest workout Tiffany!! I bet some of the people at the gym stopped to watch you Incline Press 135 lbs!!

[Tifflex]

Nice Chest workout Tiffany!! I bet some of the people at the gym stopped to watch you Incline Press 135 lbs!!

Thank you! I am feeling the 135# today.
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Sat: Shoulders/Bis/Abs/Cardio

I finished the upper body today and added more ab work since I didn't do too much last night.

DB Shoulder Press:
2x10x20, 8x25, 8x30

Seated Side Laterals: (humbling)
3x10x12.5

SS w/rear delt fly:
10x12.5, 8x15, 6x15(too heavy) 6x12.5(finished set)

Front raise: (25lb plate)
2x12, 1x15..I liked doing these with the plate.

DB Upright row:
10x22.5, 8x25, 6x27.5

SS w/Alt DB curl:
10x22.5, 8x25, 6x27.5

Preacher curl (Life Fitness):
2x8x65, 8x60

Decline Crunch:
3x20

SS w/Russian twists:
3x15

Planks:
35 sec, 2x25 sec

Cardio:
25 min walk kept heart rate 115-120 beats.

Believe it or not the cardio was the most challenging today. I enjoy running but knew I needed to keep my heart rate low so I opted to walk. I know it's good for me to take it easy on cardio after weights.

I hope everyone has a great Saturday. I'm off to pick up my 6 year old niece Olivia. We are going to spend the entire day together:D.

[Samraiwise]

http://www.angelfire.com/nb/kazuo/img/hi_tiffany02.gif

[dartol]

Wow! 135 on incline press? There are a lot of guys who can't do that! :cool:

Very nice session, Tiffany :)

Yeah, wow! I can't do that... yet. Well maybe for 2, I should try... :D
As far as making your breasts disappear, I don't see how that would be possible. It should build up the muscle underneath and make them larger if anything. Like Hibby said, that comes from getting leaner. Unfortunately... LOL

Nice work! :D

Darren

[IronIc]

Friday night madness: Chest/Tris/Abs

Incline BB Press:
12x65, 12x85, 8x95, 3x115, 4x115, 2x135, 15x85

Flat BB Press:
8x95, 2x6x115, 4x120

CGBP:
5x105, 8x95, 6x100

Cable cross over:
3x12

I had a trainer check my form on these because I had never done this exercise. He checked my form but I had to graciously listen to why this was not a good exercise for women. It seems that this exercise will make my breasts disappear...sure thing trainer.

Vbar Push down:
8x57.5, 2x8x55

OH DB ext:
8x25, 8x30, 12x20

Roman Chair leg lifts:
2x15

I had a great workout tonight. I didn't plan to do so many sets of Incline Press but wanted to push myself a little more. I had a spotter when I pressed the 135. I actually had people stop and watch me too.

Have a great night everyone!

Edit:

Macros:
Cal--1945
F-73
C--169(21g fiber)
P--156


Thank you! I am feeling the 135# today.
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Sat: Shoulders/Bis/Abs/Cardio

I finished the upper body today and added more ab work since I didn't do too much last night.

DB Shoulder Press:
2x10x20, 8x25, 8x30

Seated Side Laterals: (humbling)
3x10x12.5

SS w/rear delt fly:
10x12.5, 8x15, 6x15(too heavy) 6x12.5(finished set)

Front raise: (25lb plate)
2x12, 1x15..I liked doing these with the plate.

DB Upright row:
10x22.5, 8x25, 6x27.5

SS w/Alt DB curl:
10x22.5, 8x25, 6x27.5

Preacher curl (Life Fitness):
2x8x65, 8x60

Decline Crunch:
3x20

SS w/Russian twists:
3x15

Planks:
35 sec, 2x25 sec

Cardio:
25 min walk kept heart rate 115-120 beats.

Believe it or not the cardio was the most challenging today. I enjoy running but knew I needed to keep my heart rate low so I opted to walk. I know it's good for me to take it easy on cardio after weights.

I hope everyone has a great Saturday. I'm off to pick up my 6 year old niece Olivia. We are going to spend the entire day together:D.

Holy cow! Those are incredible numbers, Tiffany. You da woman! http://i22.photobucket.com/albums/b329/penney777/worship.gif

Especially impressive on the inclines. Those are really tough.

As far as the lateral raises - 12.5# is really a nice weight for this. I just started using 8's :o It does not take alot of weight to work those teeny tiny support muscles in the shoulder area.

LOL on the trainer. If anything, developing chest muscles will make your breasts seem larger and firmer. Like Diane said, it's bf loss that makes boobies shrink ;)

Have fun with your niece today! :)

[Tifflex]

Yeah, wow! I can't do that... yet. Well maybe for 2, I should try... :D
As far as making your breasts disappear, I don't see how that would be possible. It should build up the muscle underneath and make them larger if anything. Like Hibby said, that comes from getting leaner. Unfortunately... LOL

Nice work!

Darren

Thank you Darren!


Holy cow! Those are incredible numbers, Tiffany. You da woman! http://i22.photobucket.com/albums/b329/penney777/worship.gif

Especially impressive on the inclines. Those are really tough.

As far as the lateral raises - 12.5# is really a nice weight for this. I just started using 8's :o It does not take alot of weight to work those teeny tiny support muscles in the shoulder area.

LOL on the trainer. If anything, developing chest muscles will make your breasts seem larger and firmer. Like Diane said, it's bf loss that makes boobies shrink ;)

Have fun with your niece today! :)

Hey Penney!


When he mentioned my breasts disappearing, I rolled my eyes and did the exercise. Smaller breasts are a function of body fat not a chest exercise.

My niece and I are back from the park and now we're watching the Disney channel:rolleyes:.

[Tifflex]

Hi everyone!

Today was light cardio, 35 min dog walk, followed by stretching. My upper back and triceps are sore today. I think it was from the upright rows and cgbp:).

Happy Sunday:D

[jocularric]

Good morning Tiffany. Nice workouts. Have a great day.

[Hibiscus09]

Morning, Tiffany! Have a great Monday! :)

[orca]

Morning Tiffany! Still kickin butt and posting some big numbers on those workouts. Great job. Hope you had a great weekend.

[Tifflex]

Morning, Tiffany! Have a great Monday! :)

Good morning Diane!


Morning Tiffany! Still kickin butt and posting some big numbers on those workouts. Great job. Hope you had a great weekend.

Hi Kevin, I had a great weekend. I spent time with my niece and we had a lot of fun.


Good morning Tiffany. Nice workouts. Have a great day.

Hi Rick! I hope things are going well for you. I miss you.

[Tifflex]

Good morning all--

I am updating my macros from Sat/Sun and listing my 2 wk avg:

Saturday Sunday 2 wk avg

Calories: 2226 1830 1870
Fat: 80 61 74
Protein: 175 116 157
Carbs: 199 175 150

I've been making a concerted effort to eat cleanly for the past two weeks. I have done well with 1 planned cheat meal on Sat or Sun.

I am going to keep my calories at the two week average while lowering my carbs to ~125 g and increasing my protein intake to ~175g. I like the fat gram level and feel satisfied 80% of the time.

I am in control of my nutrition and that feels better than any number on the scale or in the weight room.

Have a wonderful day!

[IronIc]

Good morning all--

I am updating my macros from Sat/Sun and listing my 2 wk avg:

Saturday Sunday 2 wk avg

Calories: 2226 1830 1870
Fat: 80 61 74
Protein: 175 116 157
Carbs: 199 175 150

I've been making a concerted effort to eat cleanly for the past two weeks. I have done well with 1 planned cheat meal on Sat or Sun.

I am going to keep my calories at the two week average while lowering my carbs to ~125 g and increasing my protein intake to ~175g. I like the fat gram level and feel satisfied 80% of the time.

I am in control of my nutrition and that feels better than any number on the scale or in the weight room.

Have a wonderful day!
GJ on the nutrition Tiff! I am "back in the saddle today" and hopefully will stay on it ;)

I decided to trim the carbs a little and up the fat as well. I am shooting for 100-120 g of carbs daily, and 60-80 g of fat. About 150g or so of protein (maybe more; depends)

It is a great feeling to be in control of nutrition. IMO it's by far the most difficult part to master.

Have a nice day! :)

[Tifflex]

GJ on the nutrition Tiff! I am "back in the saddle today" and hopefully will stay on it ;)

I decided to trim the carbs a little and up the fat as well. I am shooting for 100-120 g of carbs daily, and 60-80 g of fat. About 150g or so of protein (maybe more; depends)

It is a great feeling to be in control of nutrition. IMO it's by far the most difficult part to master.

Have a nice day! :)

Hi Penney! I am looking at nutrition as one meal and one day at a time until it's second nature. The hardest part I have is getting in enough protein. Good luck!
.
.
.
Monday's Workout: Legs/Cardio

Today I lowered weights and focused on form. My reps were slow and controlled with close to perfect form.

ATG BB Squats:
15x65, 12x95, 10x115, 8x125

SLDL:
15x95, 10x115, 12x115

Leg Extension:
8x130, 10x130, 8x140, 10x110

Lying Leg Curl:
8x75, 8x80, 6x85, 12x55

Seated Leg Press:
12x190, 20x190

Cardio: 10 mins stepmill 25 min walk

Notes:
Legs felt very heavy on the StepMill so I went home and walked the dog to finish my cardio.

Have a great night!

[Original Poster]

Nice Leg WO and great job on the cardio Tiff !

[flywheel99]

Notes:
Legs felt very heavy on the StepMill so I went home and walked the dog to finish my cardio.


this is what i experience everytime i try to run. "heavy leg" syndrome.

[ChocoChick]

I am in control of my nutrition and that feels better than any number on the scale or in the weight room.

That's the ticket. :)

[ScubaDave]

Great workout Tiffany - always feels good to have those "form" workouts. Can't always go heavy, and there's something that is just as rewarding after one of those.

I'm sure the dog appreciated your presence more than the Step Mill!

[Nikonguy]

Nice leg day Tiffany, that workout would leave me wobbley :eek:

[Hibiscus09]

Great job on the leggies, Tiffany!! :) I've braved the Step Mill after legs occasionally and it is no fun!! :p I usually pick the treadmill after working legs.

[Tifflex]

That's the ticket. :)

I am with it now Elise:).


Great workout Tiffany - always feels good to have those "form" workouts. Can't always go heavy, and there's something that is just as rewarding after one of those.

I'm sure the dog appreciated your presence more than the Step Mill!

Thanks for visiting Dave. My doggie was waiting at the door for me raring to go. I could not get my legs to work on that damn Step Mill.


Nice leg day Tiffany, that workout would leave me wobbley :eek:

Hi Ed, thank you!


Great job on the leggies, Tiffany!! :) I've braved the Step Mill after legs occasionally and it is no fun!! :p I usually pick the treadmill after working legs.

I knew one minute in that I didn't have it but I'm stubborn so I made myself do ten total. Walking was a breeze after that!


Nice Leg WO and great job on the cardio Tiff !

Thanks Pete! Your cardio inspires me to get on the Step Mill whenever it's free.


this is what i experience everytime i try to run. "heavy leg" syndrome.

Hi Jon! It's funny my legs recover quicker from running than leg day.
.
.
Monday's macros:
Cal-2020
F-54
C-226(35f)
P-166

I wasn't too concerned with the higher cals and carbs. I needed both to fuel my leg workouts and for recovery. Carbs were apples, beans, cheerios, brown rice and veggies.

[Samraiwise]

Nice cardio!! http://www.angelfire.com/nb/kazuo/img/sm_sun02.gif

http://www.angelfire.com/nb/kazuo/img/hi_tiffany.gif

Doggie: Wow!?(Why always do I have to pull you along!?)

[orca]

Notes:
Legs felt very heavy on the StepMill so I went home and walked the dog to finish my cardio.



I guess so after that brutal leg workout! Nice job!

[IronIc]

Hi Tiff! It takes a brave soul indeed to climb up the stepmill after legs ;)

[IdahoViking]

Isn't 1870 cal/day a little light for someone as active as you?

[Tifflex]

Nice cardio!! http://www.angelfire.com/nb/kazuo/img/sm_sun02.gif

http://www.angelfire.com/nb/kazuo/img/hi_tiffany.gif

Doggie: Wow!?(Why always do I have to pull you along!?)

I love the image Kaz. She was definitely pulling me along last night.


I guess so after that brutal leg workout! Nice job!

Thank you Kevin.

Hi Tiff! It takes a brave soul indeed to climb up the stepmill after legs ;)

Penny, I was either brave or stupid:)!


Isn't 1870 cal/day a little light for someone as active as you?

Hi Ted, good question. My maintenance level is ~2400. The ~1870 should allow me to lose ~1 lb a week. Other than my workouts and dog walks I am not that active so I use a low activity multiplier.
.
.
.
Tuesday's workout: Chest/Abs/Cardio

Incline BB Press:
10x65, 10x65, 8x95, 5x115

Flat BB Press:
3x6x115, 12x95

Pec Deck:
12x60, 10x70, 20x40

Push Ups:
1x12, 1x10

Declines:
2x15 holding 25lb plate
1x30

Cardio: Pre 35 min dog walk; Post 20 min walk (incline)

I didn't plan to do so much cardio today but DOMS is settling in tonight. My hammies liked the incline walk very much.


Tuesday's Macros
Cal--1898
F-54
P-165
C-192 (19g fiber)

Have a great night everyone!

[ChocoChick]

Hi Tiffany! :)

[Tifflex]

Hi Tiffany! :)

Hi Elise, happy Wednesday!
.
.
.
Today will be an off day from the gym. I will do some form of LI cardio and much needed stretching. I don't stretch as much as I need to and it's catching up with me. Have a great Wednesday all!

[ScubaDave]

Good work yesterday Tiffany, enjoy the day off, and the stretch - I find that always helps with the DOMS.

[IdahoViking]

Stretching is over-rated. I was told that it would help with my DOMS, so I started stretching the truth more and more - it didn't help. :(



Happy Humpday Tiffany. :D

[Hibiscus09]

Hi Tiffany! I stretch between sets and am much less stiff after the fact because of it! :)

Happy Wednesday!

[IronIc]

Happy Wednesday Tiff! Enjoy your off day :)

[ArchAngel'73]

Hi Thinton!:) Great journal you have here!
Congrats on the progress, your weight loss is fantastic.
Enjoy the day!:)

[Tifflex]

Good work yesterday Tiffany, enjoy the day off, and the stretch - I find that always helps with the DOMS.

Thanks Dave. I used to be very flexible and for some unkown reason stopped stretching. My hammies are sore and tight today.


Stretching is over-rated. I was told that it would help with my DOMS, so I started stretching the truth more and more - it didn't help. :(



Happy Humpday Tiffany. :D
LOL Ted! I hope things are going better.



Hi Tiffany! I stretch between sets and am much less stiff after the fact because of it! :)

Happy Wednesday!

Thanks Diane. I stretch a little between sets as needed. I may start to stretch more especially when I work legs.

[Tifflex]

Happy Wednesday Tiff! Enjoy your off day :)

Hi Penney! I am actually feeling a little guilty for some reason. I try to put a rest day or active recovery after every second workout. We will see how it goes.


Hi Thinton!:) Great journal you have here!
Congrats on the progress, your weight loss is fantastic.
Enjoy the day!:)

Hi Brian, thanks for the nice words. When I allow myself to get distracted or discouraged, I pick up 2 30lb dumbells to feel what I've accomplished. I have more to go and will get there. Besides, I have to reveal these sexy muscles I've been building (yes, full of it).:D
.
.
Today is beautiful so I walked up to Peachtree Street to get lunch. I work downtown Atlanta and am within walking distance to a lot of great places to eat. Today's walk took about 30 minutes round trip. My hamstrings got a great stretch too!

[IdahoViking]

Hi Penney! I am actually feeling a little guilty for some reason. I try to put a rest day or active recovery after every second workout. We will see how it goes.



Hi Brian, thanks for the nice words. When I allow myself to get distracted or discouraged, I pick up 2 30lb dumbells to feel what I've accomplished. I have more to go and will get there. Besides, I have to reveal these sexy muscles I've been building (yes, full of it).:D
.
.
Today is beautiful so I walked up to Peachtree Street to get lunch. I work downtown Atlanta and am within walking distance to a lot of great places to eat. Today's walk took about 30 minutes round trip. My hamstrings got a great stretch too!
I'm going to be in Atlanta next month from the 11/11-11/16.

[Tifflex]

I'm going to be in Atlanta next month from the 11/11-11/16.

That's great Ted! Is this for business or pleasure?

[IdahoViking]

That's great Ted! Is this for business or pleasure?
business.

[IronIc]

When I allow myself to get distracted or discouraged, I pick up 2 30lb dumbells to feel what I've accomplished. I have more to go and will get there. Besides, I have to reveal these sexy muscles I've been building (yes, full of it).
That's a nice way to remind yourself how far you have gone. I should pick up 2 40's to remind myself! :)

I used to use cat litter bags as an anology.

My nice muscles are under .... this stuff too ;) We'll get there Tiff! :)

[Hot Rose]

GREAT WOS! Thinton



I am looking at nutrition as one meal and one day at a time until it's second nature. The hardest part I have is getting in enough protein.

Good way to do it Yep protein is the hard part for me too.

[BigBT]

Great looking declines with the plate, Tif. Try them with tossing up a medicine ball and catching it next time. You'll love it!
Very strong incline press too. (as if I expected anything less ;) )

[Tifflex]

business.

Thanks Tedd. If you'll be in the downtown area, PM me.


That's a nice way to remind yourself how far you have gone. I should pick up 2 40's to remind myself! :)

I used to use cat litter bags as an anology.

My nice muscles are under .... this stuff too ;) We'll get there Tiff! :)

Yes we will Penney!

GREAT WOS! Thinton




Good way to do it Yep protein is the hard part for me too.

Hiya Rose! I've found that I have an easy time getting the minimum required protein. I just need to work on increasing it. I'm glad you're a little better.


Great looking declines with the plate, Tif. Try them with tossing up a medicine ball and catching it next time. You'll love it!
Very strong incline press too. (as if I expected anything less ;) )

Hi Brian! I will try the medicine ball next around. I may change my chest workout and do flat bench first. My flat bench press is weaker than my incline and from what I've read that should not be the case:confused:.
.
.
Wednesday's macros
Cal--1841
Fat--60
Carbs--174 (17g fiber)
Protein--159

I woke up this morning at 4:30 and couldn't go back to sleep. So, I walked/ran on the treadmill for 22 minutes while sipping Xtend. Tonight I plan to work Back/Abs and throw in LI cardio. Have a wonderful day folks!

[ScubaDave]

Great way to take advantage of rising early Tiffany! Have a great day.

[orca]

Morning Tiffany!

[IronIc]

Good morning 4:30 am Tiffany! ;)

[flywheel99]

I woke up this morning at 4:30 and couldn't go back to sleep. So, I walked/ran on the treadmill for 22 minutes while sipping Xtend.

i couldn't sleep last night at midnight, so i enjoyed an ice cold canadian brew while reading bb.com journals and listening to some alice in chains tunes.

i think you made better use of your "extra" time.

see ya.

[IdahoViking]

I'll be training at Jack Morton Worldwide, 47 Perimeter Center East - is that downtown?

[Tifflex]

I'll be training at Jack Morton Worldwide, 47 Perimeter Center East - is that downtown?

You're about 20 miles NE of the downtown area. PM me around the time of your visit and maybe we can meet.

[Blacksmith]

Hi Tiffany,
Nice workouts.
Those are some impressive bench numbers.
Keep it up. :)

[IdahoViking]

You're about 20 miles NE of the downtown area. PM me around the time of your visit and maybe we can meet.Will do.

Anything you can tell me about the area I'll be in? Or will I be bored out of my gord?

[HoosierHardGain]

Howdy Tiffy! Looks like your eats are going good! Keep it up.

[ChocoChick]

Will do.

Anything you can tell me about the area I'll be in? Or will I be bored out of my gord?

What part of the body is the gord, exactly? How about a diagram, Tedd? :D


Hi Tiffany! How are you? Workouts are looking good. :)

[IdahoViking]

What part of the body is the gord, exactly? How about a diagram, Tedd? :D
Wow! Love your avatar! :D

I believe the gord is somewhere in the proximity of the brain - but I'm not entirely sure.

[ArchAngel'73]

Hi Brian, thanks for the nice words. When I allow myself to get distracted or discouraged, I pick up 2 30lb dumbells to feel what I've accomplished. I have more to go and will get there. Besides, I have to reveal these sexy muscles I've been building (yes, full of it).:D
.
.
Today is beautiful so I walked up to Peachtree Street to get lunch. I work downtown Atlanta and am within walking distance to a lot of great places to eat. Today's walk took about 30 minutes round trip. My hamstrings got a great stretch too!
Any time!:)
I like the DB picking up idea, good reminder of where you've been and what you've done.
I don't think you're full of it at all! We work hard, and when we have these awesome changes happen, we can't help but to feel proud AND sexy!:)
Sounds like a nice break from work, and a good way to catch some sun and revitalize.
What do you think of the Xtend? (and great job doing the cardio at that hour!)

[Hot Rose]

Wednesday's macros
Cal--1841
Fat--60
Carbs--174 (17g fiber)
Protein--159

I woke up this morning at 4:30 and couldn't go back to sleep. So, I walked/ran on the treadmill for 22 minutes while sipping Xtend. Tonight I plan to work Back/Abs and throw in LI cardio. Have a wonderful day folks!


Great job on your diet Tiffany, heck I wish I had that kind of energy to run at 4:30 in the morning

[Tifflex]

Hi Tiffany,
Nice workouts.
Those are some impressive bench numbers.
Keep it up. :)

Thanks Eric! I appreciate your visit. I am getting better each week so I will take that.

Will do.

Anything you can tell me about the area I'll be in? Or will I be bored out of my gord?

You will be in a good area with lots of activities. Check PM.

Howdy Tiffy! Looks like your eats are going good! Keep it up.

Hiya Hoos, thanks for visiting! I hope you're doing well.

What part of the body is the gord, exactly? How about a diagram, Tedd? :D


Hi Tiffany! How are you? Workouts are looking good. :)
Thanks Elise! Ms Squat:)

[Tifflex]

Any time!:)
I like the DB picking up idea, good reminder of where you've been and what you've done.
I don't think you're full of it at all! We work hard, and when we have these awesome changes happen, we can't help but to feel proud AND sexy!:)
Sounds like a nice break from work, and a good way to catch some sun and revitalize.
What do you think of the Xtend? (and great job doing the cardio at that hour!)

Thanks for being the voice of reason Brian!

I love Xtend. This is the only BCAA product I've tried and I will continue to use it for a while. It seems to help my recovery and fuel my workouts. The taste is fantastic btw. Sometimes I sip on it when I need something sweet to drink. There will be an apple flavor that will be exclusively sold at bb.com.

Are you currently using BCAA?


Great job on your diet Tiffany, heck I wish I had that kind of energy to run at 4:30 in the morning

Hi Rosanne,

I have that kind of energy because I only have to feed and walk my 'child':D. My hat goes off to all good mothers..not enough hours in the day:).

[Tifflex]

Great way to take advantage of rising early Tiffany! Have a great day.
Hi Dave, thank you!

Morning Tiffany!
+

Good morning 4:30 am Tiffany! ;)

Hi Kevin and Penney!

i couldn't sleep last night at midnight, so i enjoyed an ice cold canadian brew while reading bb.com journals and listening to some alice in chains tunes.

i think you made better use of your "extra" time.

see ya.

I have mornings like that Jon so I get up because I know I'm not going back to sleep. I was so hungry all morning following that early AM cardio.

[Tifflex]

Thursday's workout: Back/Abs/Cardio

WG Pulldowns:
2x12x85, 2x10x100, 2x6x110, 12x85

Low Row (Close grip):
3x10x85 (+2reps)

1Arm DB Row:
3x10x45 (+2reps), 6x50:D

Hypers:
3x15x25

Ab crunch:
20x10, 8x20, 1x20 (no wt)

Cardio:
10 min Step Mill, 20 min Treadmill

I felt good tonight in the gym. I kept my rest periods around 45-60 secs and was able to finish the workout quickly. I was proud that my WG pulldowns were done with strict form. I struggled getting the last two reps on the DB Row but I was determined. I rested a bit and went for the 50lb and owned it.

Macros:
Cal--2123
F-78
C--195 (34g fiber)
P--167

Cals were a little high today which I didn't mind. I needed the extra calories to fuel my two cardio sessions and workout.

Have a great night...Friday is almost here!

[joed]

Pleasant dreams tonight Tiff.

[Samraiwise]

....
1Arm DB Row:
3x10x45 (+2reps), 6x50:D

....

I felt good tonight in the gym. I kept my rest periods around 45-60 secs and was able to finish the workout quickly. I was proud that my WG pulldowns were done with strict form. I struggled getting the last two reps on the DB Row but I was determined. I rested a bit and went for the 50lb and owned it.

Nice PULL!

After 10 sets of major compounds, I imagine that's pretty hard!! and Really GOOD!!! Way to GO, lady!!!!

http://www.angelfire.com/nb/kazuo/img/hi_tiffany02.gif

[jocularric]

After 10 sets of major compounds, I imagine that's pretty hard!! and Really GOOD!!! Way to GO, lady!!!!
DITTO!

Great job Tiffany!

[IronIc]

Yee-haw on owning that 50lb DB Tiff :D You rock! :D

[Tifflex]

Nice PULL!

After 10 sets of major compounds, I imagine that's pretty hard!! and Really GOOD!!! Way to GO, lady!!!!

http://www.angelfire.com/nb/kazuo/img/hi_tiffany02.gif
+

DITTO!

Great job Tiffany!
+

Yee-haw on owning that 50lb DB Tiff :D You rock! :D

Thanks guys! I really like working my back and sometimes get carried away.

The 6x50 was actually easier than the 3x10x45. I will stay at this weight for the next few weeks to see if I can do more reps. I remember a few months ago struggling to get 8x30:eek:. Once I can do 10 reps for 3-4 sets, I increase the weight. I like progress.

TGIF:D

[Hibiscus09]

Nice job, Tiffany!! :) Back and legs are my favorite parts to work.

Happy Friday!!

[dbx]

The 6x50 was actually easier than the 3x10x45. I will stay at this weight for the next few weeks to see if I can do more reps.

Remind me when we hook up, not to try anything fresh :eek:

;)

[IdahoViking]

Good morning Tiffany, as always a very impressive workout! Way to go.

[dartol]

Wow Tiffany, excellent work as usual. You rock!
Have a great Friday and weekend!

Darren

[orca]

Originally Posted by thinton
The 6x50 was actually easier than the 3x10x45. I will stay at this weight for the next few weeks to see if I can do more reps.



Posted by DBX

Remind me when we hook up, not to try anything fresh :eek:

;)

you can say that about most of women on this board. Amazingly strong


Great workout Tiffany. Happy Friday and enjoy your weekend.

[flywheel99]

Remind me when we hook up, not to try anything fresh :eek:

;)

make a yellow sticky reminder note for yourself, kevin.

"do not get ass kicked by tiffany. keep hands to myself."

[Hot Rose]

Have a great weekend Tiffany :)

[Tifflex]

Nice job, Tiffany!! :) Back and legs are my favorite parts to work.

Happy Friday!!
I like working legs to Diane but they take so much out of me. My rest periods are much long when working legs.



Good morning Tiffany, as always a very impressive workout! Way to go.

Thank you Tedd!

Wow Tiffany, excellent work as usual. You rock!
Have a great Friday and weekend!

Darren

Thanks Darren! I hope things get better for you!

Have a great weekend Tiffany :)

Hi Rose, how are you?

[Tifflex]

Remind me when we hook up, not to try anything fresh :eek:

;)

LOL! I'd expect you to behave like the gentleman you are :p. Thanks for the laugh!


you can say that about most of women on this board. Amazingly strong


Great workout Tiffany. Happy Friday and enjoy your weekend.
+

make a yellow sticky reminder note for yourself, kevin.

"do not get ass kicked by tiffany. keep hands to myself."

Thanks for the chuckle guys! I actually lost some of my shake reading these comments. There are some amazingly strong women on this board. I think I'm doing okay. I've been lifting since 2003 but got serious in Feb 2007. I put away the pink dumbells, learned compound moves and never looked back.

[Tifflex]

I took a full rest day on Friday. This morning I walked two miles before breakfast. I want to squeeze in an arms workout later today.

I am off to get dolled up, meet a friend for lunch and go shopping. Can a girl ask for more?

Have a great Saturday!

[Samraiwise]

I put away the pink dumbells, learned compound moves and never looked back.
You're my kind of girl. Way to GO, Tiffany!! http://www.angelfire.com/nb/kazuo/img/sm_thumb_up.gif

I am off to get dolled up, meet a friend for lunch and go shopping. Can a girl ask for more?

Have a great Saturday!
Sounds nice!! You too, have a wonderful Saturday!! http://www.angelfire.com/nb/kazuo/img/sm_wavinghand.gif

[dbx]

I am off to get dolled up, meet a friend for lunch and go shopping. Can a girl ask for more?

Have a great Saturday!

Enjoy your day, Tiffany! :)

[flywheel99]

Thanks for the chuckle guys! I actually lost some of my shake reading these comments. There are some amazingly strong women on this board. I think I'm doing okay. I've been lifting since 2003 but got serious in Feb 2007. I put away the pink dumbells, learned compound moves and never looked back.

does this mean that i need to put away my pink dumbbells too?

[IronIc]

Have a fun day, Tiffany! :)

[joed]

Sounds to me like you're having a good wkend so far tiff.

[V-240]

Holy smoke! (/hides baby blue dumbbells)... :eek:

How did I miss this journal all this time? Some seriously strong work going on in here! Subscribed.

Scott :cool:

[Tifflex]

You're my kind of girl. Way to GO, Tiffany!! http://www.angelfire.com/nb/kazuo/img/sm_thumb_up.gif

Sounds nice!! You too, have a wonderful Saturday!! http://www.angelfire.com/nb/kazuo/img/sm_wavinghand.gif
+

Enjoy your day, Tiffany! :)
+

Have a fun day, Tiffany! :)
+

Sounds to me like you're having a good wkend so far tiff.
+

Thanks all!

Holy smoke! (/hides baby blue dumbbells)... :eek:

How did I miss this journal all this time? Some seriously strong work going on in here! Subscribed.

Scott :cool:

Hi Scott! Thanks for visiting!

[Tifflex]

does this mean that i need to put away my pink dumbbells too?

You can pull off the pink Jon:D!

[Tifflex]

Arms/Shoulders/Abs/Cardio

CGBP:
20x65, 2x10x95, 2x4x115..went too heavy.

Decline bench Skullcrushers:
2x10x35, 12x35

This was the first time I'd done skullcrushers on a decline bench. I picked this up from Elise's workout. The next time I should go heavier.

V bar Press down:
10x42.5, 10x47.5

DB shoulder press:
3x10x30

I am so happy that I was able to get 10 reps on all sets. I struggled for a about 4-6 wks with 8 reps.

Seated side laterals:
2x6x15, 12x12.5

Rev pec deck:
12x65, 12x70, 7x75, 20x40

Incline DB curl:
8x17.5, 2x10x17.5

This was the first time I'd done incline curls. My arms were done after this one movement, so I decided not to do any more for biceps.

Abs:
Roman chair knee raises:1x15, 1x15
Roman chair side crunch:1x10, 1x10
Ab crunch: 1x20, 1x15

Cardio:
28 min elliptical

Happy Sunday:D

[IronIc]

Hi Tiff! Strong workout as usual. Happy Sunday! :)

[ScubaDave]

Tiffany -

Great workout, and yeah those incline dumbbell curls can be killers. I do them, but sparingly - I find that not only are they difficult, but they do tend to bother my connecting tissues in my elbow. Keep up the good work - you're workouts are looking real strong.

Dave

[jocularric]

CGBP:
20x65, 2x10x95, 2x4x115..went too heavy.
Too heavy? I don't think so. Low reps can help to improve your strength.
Just look at it as strength training. :D

Have a great day Tiffany!

[Hibiscus09]

Nice job on the workout, Tiffany!

Happy Monday! :)

[orca]

Nice job on the workout Tiffany! Those incline curls are killer....really make burn! Very impressive on those CGBP's.

Have a great day!

[Tifflex]

Hi Tiff! Strong workout as usual. Happy Sunday! :)
Hi Penney!

Tiffany -

Great workout, and yeah those incline dumbbell curls can be killers. I do them, but sparingly - I find that not only are they difficult, but they do tend to bother my connecting tissues in my elbow. Keep up the good work - you're workouts are looking real strong.

Dave

Thanks Dave. My right elbow is a little sore this morning. The incline curls were good to my biceps. I feel the soreness now!

Too heavy? I don't think so. Low reps can help to improve your strength.
Just look at it as strength training. :D

Have a great day Tiffany!

Thanks Ric. I am focusing on improving my triceps which are lagging IMO. I won't worry about the low reps and count it as strength training:).


Nice job on the workout, Tiffany!

Happy Monday! :)
Thanks Diane! Happy Monday to you.


Nice job on the workout Tiffany! Those incline curls are killer....really make burn! Very impressive on those CGBP's.

Have a great day!

Thanks Kevin!

[Tifflex]

I had another one of those early mornings. I woke up at 3:30 and could not go back to sleep. So, I watched Meet the Press and ran two miles on the treadmill. I enjoyed a leisure breakfast and got a load of laundry done too!

I am not sure why my sleep is being interrupted. Nothing has changed in my life and I am physically tired when I go to bed. I won't worry about it unless I see a pattern.

Have a great Monday!

[flywheel99]

I had another one of those early mornings. I woke up at 3:30 and could not go back to sleep. So, I watched Meet the Press and ran two miles on the treadmill.

I am not sure why my sleep is being interrupted. Nothing has changed in my life and I am physically tired when I go to bed.

1) because you love tim russert so much you can't sleep for extended periods of time without seeing his show?

2) your treadmill is SOOOO groovy that you can't wait to get on it each morning?

[ChocoChick]

Great weight on the CGBP, Tiffany! I agree with Rick- some low rep training is a good thing to have in the mix. :)

[Tifflex]

1) because you love tim russert so much you can't sleep for extended periods of time without seeing his show?

2) your treadmill is SOOOO groovy that you can't wait to get on it each morning?

I am opting for number 2 Jon. Although, "MTP" was pretty good with guests Bill Cosby and Dr. Alvin Poussaint.

Great weight on the CGBP, Tiffany! I agree with Rick- some low rep training is a good thing to have in the mix. :)
Thanks Elise. I rarely do <6 reps on most exercises. I feel my triceps tightening so I know there's some growth or fat loss going on. I think the CGBP has shocked them:). I will throw in some low rep work.

[Tifflex]

Good morning all--

I performed 22 min HIIT on the treadmill this morning. I alternated running at 5.5mph with 30 sec sprints at 7.5mph. I was sweating profusely and very hungry after I finished. I was up early enough so I had a tbsp of peanut butter about 30 min before I ran.

I have a lot going on this week after work so I may not get to the gym until Thursday:(. I will continue to do short runs so I am active.

Have a wonderful day all!

[HoosierHardGain]

Good morning all--

I performed 22 min HIIT on the treadmill this morning. I alternated running at 5.5mph with 30 sec sprints at 7.5mph. I was sweating profusely and very hungry after I finished. I was up early enough so I had a tbsp of peanut butter about 30 min before I ran.

I have a lot going on this week after work so I may not get to the gym until Thursday:(. I will continue to do short runs so I am active.

Have a wonderful day all!

Hey Tiffy! Sounds like a great HIIT workout.

[IronIc]

Hi Tiff! Great HIIT session. HIIT really kicks my butt :)

I know how busy days/week can interfere with gym time. Hopefully you can squeeze it in :)

[Hibiscus09]

I had another one of those early mornings. I woke up at 3:30 and could not go back to sleep. So, I watched Meet the Press and ran two miles on the treadmill. I enjoyed a leisure breakfast and got a load of laundry done too!

I am not sure why my sleep is being interrupted. Nothing has changed in my life and I am physically tired when I go to bed. I won't worry about it unless I see a pattern.

Have a great Monday!

I used to watch Meet the Press a lot. I think lately I'm out golfing when it comes on. :p

I'm still working on my laundry fun.

I hate the sleep interruption stuff. Have you taken a break lately? Sometimes I get that way when I've not taken a lifting break in quite a while.


Good morning all--

I performed 22 min HIIT on the treadmill this morning. I alternated running at 5.5mph with 30 sec sprints at 7.5mph. I was sweating profusely and very hungry after I finished. I was up early enough so I had a tbsp of peanut butter about 30 min before I ran.

I have a lot going on this week after work so I may not get to the gym until Thursday:(. I will continue to do short runs so I am active.

Have a wonderful day all!

Ahhh, there's the break you need. LOL I wish I had a treadmill at home. Nice job on the HIIT, Tiffany!

[Tifflex]

I used to watch Meet the Press a lot. I think lately I'm out golfing when it comes on. :p

I'm still working on my laundry fun.

I hate the sleep interruption stuff. Have you taken a break lately? Sometimes I get that way when I've not taken a lifting break in quite a while.


I haven't taken a break from lifting since I started in Feb:eek:.



Ahhh, there's the break you need. LOL I wish I had a treadmill at home. Nice job on the HIIT, Tiffany!

Thanks Diane. I have my treadmill in my bedroom so I have to see it when I get up.

I may need to take a real break especially if my sleep continues to be interrupted. I woke up about 5-6 times last night/this morning and decided to get up at 4:00. My normal wake time is 5-5:15.

When I ran more I'd check my heart rate upon waking to gauge how well I was recovering. If my heart rate was a lot higher than my base, I'd take a rest day or walk. I'm sure the same logic applies to weights. I have to remember to count my the beats when I wake..lol.

[ScubaDave]

Tiffany - great HIIT work on the treadmill. Those devices should be destroyed and banished from the earth forever. But that's just my opinion....:D

[ArchAngel'73]

You are rocking with all the cardio! Great work Tiffany (if I may call you that?).
The incline DB curls are fantastic for biceps, no wonder you called it quits after those. How was the DOMS after those?
Hope your week doesn't get too crazy, and have a great day!:)

[orca]

Good morning Tiffany. Great job on the HIIT.

No break from the weights since Feb! :eek: You need and deserve a break.

[Hot Rose]

Arms/Shoulders/Abs/Cardio

I am so happy that I was able to get 10 reps on all sets. I struggled for a about 4-6 wks with 8 reps.



:D Way to GO :D




Good morning all--

I performed 22 min HIIT on the treadmill this morning. I alternated running at 5.5mph with 30 sec sprints at 7.5mph. I was sweating profusely and very hungry after I finished. !

Wow 7.5 my short legs wont move that fast. Great Job Tiffany

[Samraiwise]

I may need to take a real break especially if my sleep continues to be interrupted. I woke up about 5-6 times last night/this morning and decided to get up at 4:00. My normal wake time is 5-5:15.
I usually woke up about a few times a night myself....never mind, you're still young!! Take care my friend!! http://www.angelfire.com/nb/kazuo/img/sm_sleepy.gif

[Nikonguy]

I had another one of those early mornings. I woke up at 3:30 and could not go back to sleep. So, I watched Meet the Press and ran two miles on the treadmill. I enjoyed a leisure breakfast and got a load of laundry done too!

I am not sure why my sleep is being interrupted. Nothing has changed in my life and I am physically tired when I go to bed. I won't worry about it unless I see a pattern.

Have a great Monday!
Funny you should mention this Tiffany, I had the same thing Tuesday night. In bed asleep by 11 but woke up at 1:45!!!!:eek: and never really got back to a sound sleep. Thank goodness last night I hit the pillow at the same time and slept through till 5:15

Any hoo, have a great day.

[Tifflex]

Tiffany - great HIIT work on the treadmill. Those devices should be destroyed and banished from the earth forever. But that's just my opinion....:D
Dave, you have to learn to love the treadmill and appreciate its qualities:).

I am on my third one and absolutely love this one.
You are rocking with all the cardio! Great work Tiffany (if I may call you that?).
The incline DB curls are fantastic for biceps, no wonder you called it quits after those. How was the DOMS after those?
Hope your week doesn't get too crazy, and have a great day!:)

Hi Brian, all my friends call me Tiffany so please do so!

I think I am going to keep the incline curls in my routine. I like trying new exercises to see how my body responds. I felt the biceps were isolated and I couldn't cheat. I felt the DOMS about 12 hours later:eek:. I love cardio btw:D!


Good morning Tiffany. Great job on the HIIT.

No break from the weights since Feb! :eek: You need and deserve a break.

Hi Kevin! I reallly want to go to the gym tonight and save my week off for Thanksgiving. I will listen to my body and give it what it needs.

[orca]

Hi Kevin! I reallly want to go to the gym tonight and save my week off for Thanksgiving. I will listen to my body and give it what it needs.


You're a machine! :D

Morning Tiffany!

[Tifflex]

:D Way to GO :D

Wow 7.5 my short legs wont move that fast. Great Job Tiffany

Hi Rosanne! I hung on the sides a few times to keep myself on..lol.


I usually woke up about a few times a night myself....never mind, you're still young!! Take care my friend!! http://www.angelfire.com/nb/kazuo/img/sm_sleepy.gif

Hi Kaz! I know I don't get enough quality rest and it's catching up with me. Thankfully, I've slept well the past two nights and feel better.


Funny you should mention this Tiffany, I had the same thing Tuesday night. In bed asleep by 11 but woke up at 1:45!!!!:eek: and never really got back to a sound sleep. Thank goodness last night I hit the pillow at the same time and slept through till 5:15

Any hoo, have a great day.

Hi Ed! I hope you have a great day too!
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Random thoughts:
I haven't been to the gym since Sunday and I feel a little sluggish not quite with it.

My diet has been great and I am very happy about that. I went out to dinner last night to help celebrate a friend's 43rd birthday. I had a sirloin steak, two sides of broccoli and a mixed greens salad. I passed on the drinks, bread and dessert:cool:. I was with a group that I haven't seen in a while and everyone commented on how great I looked...felt good about that.

I've slept well the past two nights so I think I'm on the right track. I am not sure if I am going to the gym tonight.

Have a good day everyone!

[flywheel99]

My diet has been great and I am very happy about that. I went out to dinner last night to help celebrate a friend's 43rd birthday. I had a sirloin steak, two sides of broccoli and a mixed greens salad. I passed on the drinks, bread and dessert:cool:. I was with a group that I haven't seen in a while and everyone commented on how great I looked...felt good about that.


WHOOT!!!

[IronIc]

My diet has been great and I am very happy about that. I went out to dinner last night to help celebrate a friend's 43rd birthday. I had a sirloin steak, two sides of broccoli and a mixed greens salad. I passed on the drinks, bread and dessert:cool:. I was with a group that I haven't seen in a while and everyone commented on how great I looked...felt good about that.

I've slept well the past two nights so I think I'm on the right track. I am not sure if I am going to the gym tonight.

Have a good day everyone!
Woot on passing up the drinks and goodies! I've been having trouble passing that stuff up lately

Compliments are always nice to hear. Talking about appearances ... how 'bout some recent pics? ;)

Having good sleep helps a bunch. I always feel rotten when I haven't had enough sleep.

[ScubaDave]

Tiffany -

That's great that you've been getting your sleep the last couple of days, and congrats on the compliments - those are always so nice to hear.

But you're dedication to this treadmill thing...I don't know...could be early signs of mental illness...:D

[Blacksmith]

Hi Tiffany,
Congrats on eating smart.
I do the same thing when I go out.
Stay away from the breads and sugar and
you will be fine. :)

I see you did some decline skull crushers.
Nice!
They will work all three heads of the triceps.

I will post a vid of them on Monday. :)

[ChocoChick]

I think I am going to keep the incline curls in my routine. I like trying new exercises to see how my body responds. I felt the biceps were isolated and I couldn't cheat. I felt the DOMS about 12 hours later:eek:. I love cardio btw:D!

Aren't the incline curls great? I love them! They totally nail the biceps, imo, and you can't cheat. Very humbling.

[Tifflex]

WHOOT!!!
Thanks Jon..I like the whoot!

Woot on passing up the drinks and goodies! I've been having trouble passing that stuff up lately

Compliments are always nice to hear. Talking about appearances ... how 'bout some recent pics? ;)

Having good sleep helps a bunch. I always feel rotten when I haven't had enough sleep.

It really wasn't that hard passing up the good fattening stuff. I knew what I was going to order before I got there. I think about how much it will take to 'offset' an appetizer or dessert if it's not factored into my macros.

I am taking more pics at the end of the month:).

Tiffany -

That's great that you've been getting your sleep the last couple of days, and congrats on the compliments - those are always so nice to hear.

But you're dedication to this treadmill thing...I don't know...could be early signs of mental illness...:D
Hi Dave!

My name is Tiffany and I am addicted to the treadmill and cardio:).

Hi Tiffany,
Congrats on eating smart.
I do the same thing when I go out.
Stay away from the breads and sugar and
you will be fine. :)

I see you did some decline skull crushers.
Nice!
They will work all three heads of the triceps.

I will post a vid of them on Monday. :)

I liked the decline skull crushers a lot. I actually think my tris are growing!


Aren't the incline curls great? I love them! They totally nail the biceps, imo, and you can't cheat. Very humbling.

Hi Elise! I borrowed this exercise from one of your workouts. I only did that one exercise and felt it immediately. My arms were so pumped!

[Tifflex]

TGIF Baby:D!

I'm on a self-imposed rest from weights until Sunday or Monday. This morning I walked for 30 minutes. I plan to work abs and more walking tonight.

I tried the new Apple flavor Xtend this morning. It tastes like an apple jolly rancher!

Have a great day all!

[dbx]

TGIF Baby:D!

I'm on a self-imposed rest from weights until Sunday or Monday. This morning I walked for 30 minutes. I plan to work abs and more walking tonight.

I tried the new Apple flavor Xtend this morning. It tastes like an apple jolly rancher!

Have a great day all!

I'm doing the same thing (not hitting weights until Monday). Today is a rest day anyway, and I'm starting a project tomorrow that'll easily qualify for exercise :).

So the apple tastes that good, eh? Hmmm....maybe next tub.

Have a great weekend, Tiffany! ;)

[Tifflex]

I'm doing the same thing (not hitting weights until Monday). Today is a rest day anyway, and I'm starting a project tomorrow that'll easily qualify for exercise :).

So the apple tastes that good, eh? Hmmm....maybe next tub.

Have a great weekend, Tiffany! ;)

Apple and the new grape are my new favorites. I ordered two tubs when bb.com ran the Xtend special. The flavors that I requested were backordered so I asked for the new Apple instead.

I hope you have fun with your project. I will venture over to see what you're doing.

[Hibiscus09]

TGIF Baby:D!

I'm on a self-imposed rest from weights until Sunday or Monday. This morning I walked for 30 minutes. I plan to work abs and more walking tonight.

I tried the new Apple flavor Xtend this morning. It tastes like an apple jolly rancher!

Have a great day all!

Yum -- I love Jolly Ranchers! :D It's been a long time since I've had one of those. :p

Enjoy your self-imposed rest, Tiffany, and have a fantastic weekend!

[joed]

I used to buy that candy for my grandkids & they'd eat it by the handfuls. Enjoy your wkend tiff.

[IronIc]

Hi Tiff! Enjoy your weekend.

[Hot Rose]

Hi Rosanne! I hung on the sides a few times to keep myself on..lol.



LOL :D I would have flown off the back of the thing




My diet has been great and I am very happy about that. I went out to dinner last night to help celebrate a friend's 43rd birthday. I had a sirloin steak, two sides of broccoli and a mixed greens salad. I passed on the drinks, bread and dessert:cool:. I was with a group that I haven't seen in a while and everyone commented on how great I looked...felt good about that.

I've slept well the past two nights so I think I'm on the right track. I am not sure if I am going to the gym tonight.

Have a good day everyone!

"passed on the drinks, bread and dessert" GREAT JOB

I bet you are looking great :) and you should feel good

Glad to hear you are sleeping better

Have a Great Week End :D

[ScubaDave]

Have a great weekend rest Tiffany - take care!!

[Samraiwise]

Tiffany~!! Enjoy the rest, you deserve it!! See you next eek....oops, week!! http://www.angelfire.com/nb/kazuo/img/sm_pc_punch.gif

[jocularric]

Enjoy your weekend Tiffany. :D

[dartol]

Hi Tiffany! Have a great restful weekend! :)

Darren

[Tifflex]

Yum -- I love Jolly Ranchers! :D It's been a long time since I've had one of those. :p

Enjoy your self-imposed rest, Tiffany, and have a fantastic weekend!
+

I used to buy that candy for my grandkids & they'd eat it by the handfuls. Enjoy your wkend tiff.
+
I like candy a lot so drinking this makes me think I'm cheating a little.

Hi Tiff! Enjoy your weekend.
+

Have a great weekend rest Tiffany - take care!!
+

Tiffany~!! Enjoy the rest, you deserve it!! See you next eek....oops, week!! http://www.angelfire.com/nb/kazuo/img/sm_pc_punch.gif
+

Enjoy your weekend Tiffany. :D
+

Hi Tiffany! Have a great restful weekend! :)

Darren

Thanks for the weekend well wishes!

[Tifflex]

LOL :D I would have flown off the back of the thing



"passed on the drinks, bread and dessert" GREAT JOB

I bet you are looking great :) and you should feel good

Glad to hear you are sleeping better

Have a Great Week End :D

Thanks Rosanne! It's funny what happens when the body is rested. I hope you have a great weekend!
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Today I did yardio for two hours followed by a 30 min dog walk. I am so ready to go back to the gym. I am well rested and my body feels good.

Have a great Saturday:D!

[Bob45]

Dave, you have to learn to love the treadmill and appreciate its qualities:).


I really like this statement! Hi Tiffany.

[jocularric]

Today I did yardio for two hours followed by a 30 min dog walk. I am so ready to go back to the gym. I am well rested and my body feels good.
Some would call that Active Recovery.

[Tifflex]

I really like this statement! Hi Tiffany.
Hiya Bob!

Some would call that Active Recovery.
Hi Rick. The weather was nice so I took advantage and did some fall clean up. With our current drought I think I only have to cut grass 2-3 more times.
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Back at the gym:D!
Chest/Abs/Cardio

Incline BB Bench Press:
12x75, 8x95, 5x105, 2x6x105

DB Flat Bench: (change from flat bb)
7x40, 8x40, 5x45(very tough), 10x35

SS with Decline Crunch:
3x20

Cable Cross overs: (slow and controlled)
8x15, 2x12x10, 15x10

Push ups:
2x10

SS with Ab crunch:
2x10(with 10lbs), 1x20 (no wt)

Cardio:
28 min elliptical

It felt good getting back to the gym today. I was a little concerned that the inclines felt so heavy today. On my last chest workout I was able to press 115lbs for reps. I did what I could do with great form and moved on to the next exercise.

Have a great Sunday all!

[IronIc]

Hi Tiffany! Why did you switch from BB to DB on the flat bench?

Great workout by the way. Your strength amazes me :)

[Tifflex]

Hi Tiffany! Why did you switch from BB to DB on the flat bench?

Great workout by the way. Your strength amazes me :)

Hi Penney!

I wanted a change to keep my body guessing. My left side really struggled to press the reps. I will try to keep the dbs in my routine for the next 8 weeks. The hardest part is getting them in position!

[IronIc]

Hi Penney!

I wanted a change to keep my body guessing. My left side really struggled to press the reps. I will try to keep the dbs in my routine for the next 8 weeks. The hardest part is getting them in position!
Tiffany, once you get used to the movement I think you'll like the DB presses. I've always loved them. I hope they wind their way into my routine again soon (I do have the incline DB presses now)

[Tifflex]

Tiffany, once you get used to the movement I think you'll like the DB presses. I've always loved them. I hope they wind their way into my routine again soon (I do have the incline DB presses now)

Thanks Penney! I've used them before and liked the movement a lot.

[ChocoChick]

Hey Tiffany. 2x10 on pushups is great! Nice workout. :)

[Tifflex]

Hey Tiffany. 2x10 on pushups is great! Nice workout. :)

Thanks Elise, those pushups were very tough. My heart rate was in the 150's after doing these.

[ScubaDave]

Great workout Tiffany - you are STRONG!!

[jocularric]

Thanks Elise, those pushups were very tough. My heart rate was in the 150's after doing these.
Nice Tiff. I've been thinking of doing pushups again--I just haven't made that commitment yet.

[ArchAngel'73]

Great workout Tiffany! I agree with Penney, you are strong, and like cardio! :eek:
Congrats on your decision to stick with the healthy stuff during your friend's b-day celebration. I envy that will power.
If I ever burn my current journal partner out, I'm asking you next!:D

[Tifflex]

Great workout Tiffany - you are STRONG!!

Thanks Dave. I like being strong:).

Nice Tiff. I've been thinking of doing pushups again--I just haven't made that commitment yet.

I used to struggle with assisted pushups. Now I am rocking out normal pushups and really like them. They're tough but rewarding.

Great workout Tiffany! I agree with Penney, you are strong, and like cardio! :eek:

Guilty as charged Brian! I keep the cardio intensity low and sip on Xtend to ward off the evil muscle snatching spirits.



Congrats on your decision to stick with the healthy stuff during your friend's b-day celebration. I envy that will power.

Thanks Brian. I am frugal too so I have to justify spending over my planned eating out budget..lol.



If I ever burn my current journal partner out, I'm asking you next!:D

I'm honored that you'd think about asking me! Thanks to you I'm psyching myself up to try the 10x10 tonight:eek:.
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I feel great today! My lats and upper chest are a little sore today. I absolutely love working out and I'm loving Monday.

I plan to work legs tonight if I can get in before the 'curlers' take the squat racks.

Have a fantastic Monday:D!

[ChocoChick]

Morning, Tiffany. I tried to rate your thread to help our "problem" but apparently I have already voted. And even though I am a Floridian, they are only letting me vote once. :p

I'll get Robert Wexler on it right away. :D :D :D

[ArchAngel'73]

Morning, Tiffany. I tried to rate your thread to help our "problem" but apparently I have already voted. And even though I am a Floridian, they are only letting me vote once. :p

I'll get Robert Wexler on it right away. :D :D :D
I'm relatively new here, so I bumped a vote your way for 5.
Well deserved!

[Tifflex]

Morning, Tiffany. I tried to rate your thread to help our "problem" but apparently I have already voted. And even though I am a Floridian, they are only letting me vote once. :p

I'll get Robert Wexler on it right away. :D :D :D

Thanks Elise! I lol'd at you contacting Rep. Wexler.


I'm relatively new here, so I bumped a vote your way for 5.
Well deserved!

Thank you Brian! It's a shame that people have nothing else to do with their time than to play on the internet. If they spent more time in the gym they wouldn't have the energy to downgrade journals. Damn 'em all:D!

[jocularric]

It's a shame that people have nothing else to do with their time than to play on the internet. If they spent more time in the gym they wouldn't have the energy to downgrade journals. Damn 'em all:D!
Arrgh! What be this ill wind? Mutiny? Keal-haul the lot of 'em and send 'em to meet Davy Jones. Avast me M'lady fine and fair Cap'n Ric be puttin' a good word for yer. Aye it be five stars to set yer sails to.

[HoosierHardGain]

Morning, Tiffany. I tried to rate your thread to help our "problem" but apparently I have already voted. And even though I am a Floridian, they are only letting me vote once. :p

Could you claim a hanging chad?

[IronIc]

Hey Tiff! :D Pushups are the bomb.

Last summer before Rick and I were in the accident I worked myself up to one unassisted pushup ;) Since my pec muscles were pulled badly in the accident I had to swear them off for a while. Now I can't do that one anymore.

Your post inspired me to try them again! :D

[orca]

Thank you Brian! It's a shame that people have nothing else to do with their time than to play on the internet. If they spent more time in the gym they wouldn't have the energy to downgrade journals. Damn 'em all:D!

You got my vote too!

Morning Tiffany. Hope your weekend was a good one.

Nice workout. You should be feeling it after that one. Hope you enjoyed the weeks rest.

[dartol]

Hi Tiffany!

Pushups and heavy weights definately deserve a 5 star rating! You got it! :)

Darren

[joed]

In addition to everyone else, looks like my 'high 5' put your thread back to where it should be.

[ArchAngel'73]

Good morning Tiffany, did you manage to do legs before the curlers got there?:D
I agree, some people have too much time on their hands if they are down grading journals. I've seen some completely fabricated profiles and journals too, my big question is "Why?". Makes no sense to me.

[Hibiscus09]

Morning, Tiffany! LOL on the downgrading of journals. I had just successfully begged my way back into 5-star land and some dummy came along and took me right back down. :D I was able to 5-star vote yours, but Elise is right -- only one vote per thread. Pooey! I like having lots of votes! :p

Happy Tuesday!

[Tifflex]

Arrgh! What be this ill wind? Mutiny? Keal-haul the lot of 'em and send 'em to meet Davy Jones. Avast me M'lady fine and fair Cap'n Ric be puttin' a good word for yer. Aye it be five stars to set yer sails to.

Thanks Cap'n Ric!

Could you claim a hanging chad?
LOL..it's too early for that Hoos!


Hey Tiff! :D Pushups are the bomb.

Last summer before Rick and I were in the accident I worked myself up to one unassisted pushup ;) Since my pec muscles were pulled badly in the accident I had to swear them off for a while. Now I can't do that one anymore.

Your post inspired me to try them again! :D

Give them a try when you can Penney. I used to despise them but made myself do a few and now I'm a lot better.

You got my vote too!

Morning Tiffany. Hope your weekend was a good one.

Nice workout. You should be feeling it after that one. Hope you enjoyed the weeks rest.

Thanks Kevin! I enjoyed the weekend and the week's rest.


Hi Tiffany!

Pushups and heavy weights definately deserve a 5 star rating! You got it! :)

Darren

LOL Thanks Darren!

In addition to everyone else, looks like my 'high 5' put your thread back to where it should be.

Thanks Joe!

[Tifflex]

Good morning Tiffany, did you manage to do legs before the curlers got there?:D
I agree, some people have too much time on their hands if they are down grading journals. I've seen some completely fabricated profiles and journals too, my big question is "Why?". Makes no sense to me.

I didn't get a chance to workout last night. Work:mad: got in the way so I did cardio instead.

I agree the fabricated profiles/journals are mind boggling...why?

I'm looking forward to legs later.


Morning, Tiffany! LOL on the downgrading of journals. I had just successfully begged my way back into 5-star land and some dummy came along and took me right back down. :D I was able to 5-star vote yours, but Elise is right -- only one vote per thread. Pooey! I like having lots of votes! :p

Happy Tuesday!

Thank you Diane!
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Monday: Cardio

I couldn't make it to the gym for a workout so I did cardio at home. I ran 2 miles and walked the dog for another mile.

Have a good Tuesday all!

[Samraiwise]

Tiffany, I voted for your smiles!!
Somenights I can't sleep and wonder why? http://www.angelfire.com/nb/kazuo/img/sm_sleepless.gif
Then I realize I haven't seen your smile that day!!
After visiting your journal, I can always sleep like a p!!(sorry the language.)

Good night, my friend!!http://www.angelfire.com/nb/kazuo/img/sm_sleeping6.gif

[HoosierHardGain]

I couldn't make it to the gym for a workout so I did cardio at home. I ran 2 miles and walked the dog for another mile.

Have a good Tuesday all!

Great job on the cardio, Tiff!

I'll try and blow some rain your way!

[Tifflex]

Tiffany, I voted for your smiles!!
Somenights I can't sleep and wonder why? http://www.angelfire.com/nb/kazuo/img/sm_sleepless.gif
Then I realize I haven't seen your smile that day!!
After visiting your journal, I can always sleep like a p!!(sorry the language.)

Good night, my friend!!http://www.angelfire.com/nb/kazuo/img/sm_sleeping6.gif
Hi Kaz...flattery will get you every where..:). How are you today?


Great job on the cardio, Tiff!

I'll try and blow some rain your way!

Thanks Hoos!! It's raining now..yay for rain.

[IronIc]

I didn't get a chance to workout last night. Work:mad: got in the way so I did cardio instead.

I agree the fabricated profiles/journals are mind boggling...why?

I'm looking forward to legs later.
Tiff, do you work out in the morning at all? I find when I work out in the am I'm done and I don't miss a workout.

Disregard if you already work out in the morning! ;)

Have a nice night!

[ScubaDave]

Glad you got the cardio in Tiffany. I'm sure the dog like it as well.

I'll give you a vote as well. Same jerk dinged me also, most of us took a hit. Clearly no big deal, but all the same...

Have a great evening!!

[Tifflex]

Tonight I tried 10x10 for legs. This workout was such a mental test. I dug deep and finished.

I only did two exercises and my rest time was 1:30-1:45 between sets.

Here is what I did:

ATG Squats:
15x65, 10x85, 8x10x115

I was okay on the first five sets. I seemed to get stuck on the 7th rep of sets 6-8. I caught my breath, told myself not wimp out and finished the last 3 reps. I changed my rep count, 10,9,8...and that seemed to work to get my mind off of the dreaded 7th rep.

SLDL
9x10x95, 11x95

Surprisingly, these were easy. I had perfect form on each rep and isolated my hammies. I was afraid to add more weight because I knew I wanted to complete 10 sets. On sets 8-10 my right hamstring felt very tight so I stretched it out a little.

I didn't work calves because I didn't have anything left. I limped out of the gym as it rained. I tried to run to my Jeep but my legs betrayed me.

Reflections:
This change was soooo:cool:. I expect to be sore for a few days. I enjoyed the change in my routine and worked my ass off:D.

My preworkout meal was a tbsp of peanut butter and a half cup of grapes. I don't like to eat a lot before legs. This small amount of food and Xtend seemed to be enough to fuel the workout.

It's almost 8:00 and I am enoying a bowl of oatmeal with raisins...heavenly!

Have a great night all!

[Tifflex]

Tiff, do you work out in the morning at all? I find when I work out in the am I'm done and I don't miss a workout.

Disregard if you already work out in the morning! ;)

Have a nice night!

I would love to be able to workout in the morning. I have to leave my house at 6:15 to be at work and it takes me forever to get ready. My commute is terrible:(. The gym opens at 6:00 so it wouldn't work for me at this time.

Thanks for the suggestion!



Glad you got the cardio in Tiffany. I'm sure the dog like it as well.

I'll give you a vote as well. Same jerk dinged me also, most of us took a hit. Clearly no big deal, but all the same...

Have a great evening!!

Thanks Dave! The journal rating is no big deal but it's funny someone would take the time to downgrade...crazy!

[dartol]

Tonight I tried 10x10 for legs.

WOW, now that is a serious workout! Awesome stuff Tiffany! My legs are aching at the thought. LOL

Darren

[IronIc]

Tonight I tried 10x10 for legs. This workout was such a mental test. I dug deep and finished.

I only did two exercises and my rest time was 1:30-1:45 between sets.

Here is what I did:

ATG Squats:
15x65, 10x85, 8x10x115

I was okay on the first five sets. I seemed to get stuck on the 7th rep of sets 6-8. I caught my breath, told myself not wimp out and finished the last 3 reps. I changed my rep count, 10,9,8...and that seemed to work to get my mind off of the dreaded 7th rep.

SLDL
9x10x95, 11x95

Surprisingly, these were easy. I had perfect form on each rep and isolated my hammies. I was afraid to add more weight because I knew I wanted to complete 10 sets. On sets 8-10 my right hamstring felt very tight so I stretched it out a little.

I didn't work calves because I didn't have anything left. I limped out of the gym as it rained. I tried to run to my Jeep but my legs betrayed me.

Reflections:
This change was soooo:cool:. I expect to be sore for a few days. I enjoyed the change in my routine and worked my ass off:D.

My preworkout meal was a tbsp of peanut butter and a half cup of grapes. I don't like to eat a lot before legs. This small amount of food and Xtend seemed to be enough to fuel the workout.

It's almost 8:00 and I am enoying a bowl of oatmeal with raisins...heavenly!

Have a great night all!

Yowza! :eek: I'm suprised you were able to walk even, after that ;)

[IronIc]

I would love to be able to workout in the morning. I have to leave my house at 6:15 to be at work and it takes me forever to get ready. My commute is terrible:(. The gym opens at 6:00 so it wouldn't work for me at this time.

Thanks for the suggestion!

That's too bad Tiffany :( I keep on forgetting how blessed I am, with a 1 mile commute, and the gym is not far out of the way.

I hate having to get up earlier, but it works well for me to work out in the am (at least weights). How long is your commute?

[Tifflex]

WOW, now that is a serious workout! Awesome stuff Tiffany! My legs are aching at the thought. LOL

Darren

Hi Darren. My legs are aching already:eek:. I used a hot/cold shower method to help with recovery but I doubt it will help.


Yowza! :eek: I'm suprised you were able to walk even, after that ;)

I'm either very determined or crazy Penney...lol.

[Tifflex]

That's too bad Tiffany :( I keep on forgetting how blessed I am, with a 1 mile commute, and the gym is not far out of the way.

I hate having to get up earlier, but it works well for me to work out in the am (at least weights). How long is your commute?

Penney, I would give my future first born for a 1 mile commute. Since I've lived in Atlanta, my commute has been 30 mi + one way. I live in the suburbs and my company is a few counties away. I am currently in the market for a position closer to home.

[Bob45]

Nice job on 10 sets of squats!

[BigBT]

Tiffany, that 10 x 10 workout looks great! Anyone who can do 100 reps of squats in a single workout is definately doing something right. I hope your muscles aren't too sore after that one. On the bright side, they won't be as sore after the next one.

[ArchAngel'73]

I am so happy I got to know you recently!:)
Crazy workout, looks familiar!;) LOL
Congrats! isn't that not just a test of the body, but of the mind as well?

I'm gonna tell Elise I just posted in her replacement's journal.:D
Have a great day Tiffany, and take care of them legs today, watch the wobbley walking.

[Nikonguy]

Nice workout Tiffany! Tuesday was leg day here too but yours was amazing! Enjoy your DOMS :p

[flywheel99]

hey tiffany,

you leave the house at what time to get to work???

you're right, GET A NEW JOB CLOSER TO YOUR HOME!

way to get after those legs. (but how are you going to run???)

see ya

[Tifflex]

Nice job on 10 sets of squats!
Thank you Bob!

Tiffany, that 10 x 10 workout looks great! Anyone who can do 100 reps of squats in a single workout is definately doing something right. I hope your muscles aren't too sore after that one. On the bright side, they won't be as sore after the next one.

I had to dig deep after the first five sets. I'm not sure if I will try this again...

I am so happy I got to know you recently!:)
Crazy workout, looks familiar!;) LOL
Congrats! isn't that not just a test of the body, but of the mind as well?

I'm gonna tell Elise I just posted in her replacement's journal.:D
Have a great day Tiffany, and take care of them legs today, watch the wobbley walking.

Thanks Brian! I am living vicariously through Elise by taking on some of the challenges. I could never replace Elise.

I like testing myself and gave myself an A for effort.



Nice workout Tiffany! Tuesday was leg day here too but yours was amazing! Enjoy your DOMS :p

I like getting legs out of the way but last night was a little treat. Have a good day Ed!

hey tiffany,

you leave the house at what time to get to work???

you're right, GET A NEW JOB CLOSER TO YOUR HOME!

way to get after those legs. (but how are you going to run???)

see ya

My commute has always been crazy Jon. I worked for my last company for ten years and for some reason the commute didn't bother me. I changed jobs recently and don't want to put up with the commute anymore. I realize what's important to me and I prefer not to spend 12 hours a day (commute+hrs worked) on work.

Running may have to wait until later in the week:D.
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Good morning everyone!

I slept in a little this morning and only managed to walk a mile. My legs are not that sore; however my quads are swollen. I expect DOMS to rear its head later today or tomorrow. I plan to walk more tonight and throw in some ab work.

Good news, it's raining in Georgia! We're in a severe drought and need all the rain we can get. I'm doing my part by cutting my showers from 7 to 5 minutes...yes I timed myself...lol.

Have a great day all.

[orca]

100 squats....freaking unreal. Great job of breaking through the mental barrier. Good luck with walking the next few days. :D

[IronIc]

Morning Tiff!

Yeah, close to home jobs are nice. I had long commutes for many years 'till I moved here in 2001. I am spoiled! :D

Enjoy your DOMS today ;) I have legs this morning! :eek:

[Tifflex]

Morning Tiff!

Yeah, close to home jobs are nice. I had long commutes for many years 'till I moved here in 2001. I am spoiled! :D

Enjoy your DOMS today ;) I have legs this morning! :eek:

Hiya Penney! I will check in with you to see how your workout went.

100 squats....freaking unreal. Great job of breaking through the mental barrier. Good luck with walking the next few days. :D
LOL..thanks Kevin....walking is ok for now.

[Hibiscus09]

Yay for rain in Georgia! It's really cloudy here also. I hope we get some rain!

I would hate commuting for long periods, Tiffany. Do you listen to books on tape or anything?

[claycat]

Hi Tiffany!

Wow what a work out, that was so great.

Yay for rain in Ga.

[HoosierHardGain]

Hey Tiffy...enjoy the rain!

[Tifflex]

Yay for rain in Georgia! It's really cloudy here also. I hope we get some rain!

I would hate commuting for long periods, Tiffany. Do you listen to books on tape or anything?

I make the most of my time in the car. I talk on the phone--hands-free, listen to radio/books on tape. My biggest problem is staying awake:eek:!


Hi Tiffany!

Wow what a work out, that was so great.

Yay for rain in Ga.

Thanks Claycat! Let's hope the rain continues:).

Hey Tiffy...enjoy the rain!

Hiya Hoos!

[Hot Rose]

So glad you guys are getting rain Tiffany. Now about those squats (100),sometimes it is fun to see how much we can do but please be careful.
I am impressed that you could do that money, and with weights none the less, I dought I could do that with just my BW.

[joed]

You have endurance tiff, that's for sure.

Do you even know where your umbrella is?

[ScubaDave]

Tiffany - way to go!! To get through those squats is a testament to your mental endurance...congratulations.

I don't like to eat much before legs either. Even with just a bowl of oatmeal, I usually pop a Zantac just to help keep things in check.

[ArchAngel'73]

Good morning Tiffany, I hope you have a great day!

[Tifflex]

So glad you guys are getting rain Tiffany. Now about those squats (100),sometimes it is fun to see how much we can do but please be careful.
I am impressed that you could do that money, and with weights none the less, I dought I could do that with just my BW.

Things are looking a little better in GA rose. I never thought I'd be so happy to see rain!

You should try the squats to see how many you can do. It's funny, I wanted to stop at 6-7 reps a few times but I committed to the 10. I also knew I had to report back so I couldn't take the easy road.

Have a great day!


You have endurance tiff, that's for sure.

Do you even know where your umbrella is?

I did have to find my umbrella Joe:).


Tiffany - way to go!! To get through those squats is a testament to your mental endurance...congratulations.

I don't like to eat much before legs either. Even with just a bowl of oatmeal, I usually pop a Zantac just to help keep things in check.

Thanks Dave. I've always been mentally tough and I like to stretch my limits to see what I can do.

I've never taken Zantac. Isn't that a heartburn med? I think I stumbled upon the perfect preworkout meal for legs..pb+fruit.
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I got home last night around 7 did some things around the house and got ready for cardio. I sat down and before I knew it I was asleep. So no cardio yesterday but I got plenty of sleep.

My quads and adductors are very sore today:). I am using a heating pad to help with the soreness.

Today will be back/abs/cardio.

Have a wonderful Thursday!

[Hibiscus09]

Morning, Tiffany! :) Sleep sounds better anyway. :D

Happy Thursday!

[IdahoViking]

G'morning Tiffany! Still raining?

[IronIc]

Hi Tiffany! Here's to more rain.

We had rain here Monday-Wednesday. It was dreary and depressing but we sure needed it.

How's the legs today? Sore? :D

[Tifflex]

Morning, Tiffany! :) Sleep sounds better anyway. :D

Happy Thursday!

Hi Diane! I didn't fret over the missed cardio:).

G'morning Tiffany! Still raining?
Hiya Tedd! The rain stopped but we still need it here.


Hi Tiffany! Here's to more rain.

We had rain here Monday-Wednesday. It was dreary and depressing but we sure needed it.

How's the legs today? Sore? :D

I'll drink to that Penney! The legs are very sore today. How are yours?
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Thursday's workout: Back/Abs/Cardio

I was able to go to the gym early today so I took advantage of that little gift. Here is what I did:

WG Lat Pulldown:
2x15x85, 10x100, 8x110(+2reps), 10x100

WG Pulldown with different attachment:
(I will have to find the name of the attachment:D.)

8x100(too heavy), 2x10x85

Low Row (Close Grip):
3x6x90(+5lbs)

One arm DB Row:
8x50, 6x50, 10x50(+4 reps)

Hypers:
1x15--I could only do one set. My legs were hurting so I went on to something else.

Decline Crunch:
2x25, 1x30

Bicycles:
2x20, 1x25

Cardio:
30 min recumbent bicycle

I added intervals on the bike to break up the monotony and get my legs moving.

[orca]

Hey Tiffany. Excellent workout and now you're all done. Nice.

Have a great Thursday.

[IronIc]

Afternoon Tiff! My legs are very sore today too. I love it! :D

Yay on getting it in this morning.

[Tifflex]

Hey Tiffany. Excellent workout and now you're all done. Nice.

Have a great Thursday.
Thanks Kevin. It feels good to get the workout done!

Afternoon Tiff! My legs are very sore today too. I love it! :D

Yay on getting it in this morning.

Legs DOMS is intense:eek:! I'm walking around like Frankenstein.

[Samraiwise]

Hi Tiffany, good morning!! http://www.angelfire.com/nb/kazuo/img/sm_hi.gif

Congrats on rep and load increase to your back works!!
Also, the glorious 10x10s!!

I am wondering, is 10x10 contagious?
If so shouldn't we keep you away from others? http://www.angelfire.com/nb/kazuo/img/sm_hmm.gif

Have a nice weekend!!http://www.angelfire.com/nb/kazuo/img/kittie01.gif

[Hibiscus09]

Great job on the workout, Tiffany!! :)

You should go to a spinning class. They're a lot of fun! :)

[flywheel99]

Legs DOMS is intense:eek:! I'm walking around like Frankenstein.

video, please???

i think i might be walking like you tomorrow. i did squats and lunges today. and i'm planning on running 6 or 8 miles tomorrow!

[joed]

Enjoy your wkend frankenstein legs.

[ArchAngel'73]

Take care of those legs and try and have a good weekend!:)

[jocularric]

Good morrow M'lady Tiffany. Ah thou art enduring the battle pains of a quest well fought. Wondrous well M'lady. Might this knave be of service unto thee? I wouldst suggest message and an active recovery workout to ease thy pains. Aye, a bit of wielding where thy hefting 'tis reduced by 50% and thy sets be nay not taken to muscular failure.

Godspeed M'lady.

[Tifflex]

Hi Tiffany, good morning!!
Congrats on rep and load increase to your back works!!
Also, the glorious 10x10s!!

I am wondering, is 10x10 contagious?
If so shouldn't we keep you away from others? [img]http://www.angelfire.com/nb/kazuo/img/sm_hmm.gif


Kaz, 10x10 is very contagious:). Thanks for the kudos on the back workout. Have a great weekend!
[QUOTE=Hibiscus09;90431323]Great job on the workout, Tiffany!! :)

You should go to a spinning class. They're a lot of fun! :)

Thanks Diane! I looked at the gym schedule and there is one on Sunday at 11:00. I may go to early church so I can spin...are my priorities messed up:confused:?


video, please???

i think i might be walking like you tomorrow. i did squats and lunges today. and i'm planning on running 6 or 8 miles tomorrow!

LOL! I am not graceful and don't care at this point. The legs are a little better so I am almost normal. Squats+lunges+running=crazy..lol.

Enjoy your wkend frankenstein legs.
Thanks Joe. The leaves will have to wait because I don't see me bending repeatedly today.


Take care of those legs and try and have a good weekend!:)

Thanks Brian! All weekends are good ones.
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This morning I did 30 min incline walk and stretched for about 5 minutes. I am off to get my Jeep serviced. I will check other journals later.

Have a fantastic Saturday!

[dartol]

Hi Tiffany! Maybe you need to repeat the leg torture and dress up like Frankenstein for Halloween! LOL

Hope you have a great weekend!

Darren

[Tifflex]

Good morrow M'lady Tiffany. Ah thou art enduring the battle pains of a quest well fought. Wondrous well M'lady. Might this knave be of service unto thee? I wouldst suggest message and an active recovery workout to ease thy pains. Aye, a bit of wielding where thy hefting 'tis reduced by 50% and thy sets be nay not taken to muscular failure.

Godspeed M'lady.

Good morning Ric! I was thinking about my next leg workout and the best way to proceed. I won't be doing another 10x10 at the same weight but I felt like I needed to do something for recovery. I will keep your suggestion in mind as I plan to work legs again on Monday.

Hi Tiffany! Maybe you need to repeat the leg torture and dress up like Frankenstein for Halloween! LOL

Hope you have a great weekend!

Darren

LOL Darren! I got a lot of strange looks at work yesterday. I just told everyone I was practicing for Halloween...j/k.
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Since I have to wait around the dealer for a few hours, I brought my laptop so I can visit journals.

[Samraiwise]

Thanks Diane! I looked at the gym schedule and there is one on Sunday at 11:00. I may go to early church so I can spin...are my priorities messed up:confused:?Yes they were...she messed mine up too!! http://www.angelfire.com/nb/kazuo/img/sm_star.gif

See you later Tiffany, have a nice Saturday!! I have to run~!! http://www.angelfire.com/nb/kazuo/img/sm_running.gif

[Tifflex]

Yes they were...she messed mine up too!! http://www.angelfire.com/nb/kazuo/img/sm_star.gif

See you later Tiffany, have a nice Saturday!! I have to run~!! http://www.angelfire.com/nb/kazuo/img/sm_running.gif

Hi Kaz!
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Sunday's workout: Chest/Cardio

Today was a lackluster day in the gym. Everything felt heavy and I felt a little 'off'. I finished the workout and added 20 min of HIIT on the elliptical.

Inc BB Press:
2x10x85, 5x105, 6x105, 5+2x105 (failed at 5..reracked and completed 2 more reps).

Flat DB Bench Press:
6x40, 7x40, 2x6x40:(

Flat Flys:
8x20, 10x20, 8x20

Decline DB (new exercise)
15x20, 12x25..will go heavier next time

20 min (HIIT) elliptical level 6

Have a great Sunday all!

[IronIc]

Hi Tiffany! Nice weights and cardio.

10 x 10 sounds soooo intriguing ... I must try it in the future. Pure loving torture! :D