Rebecca's Journal

[Rebecca95833]

Decided to start posting Journal. This was a short week, so am condencing workout into three days.
Did good cardio over the break: Friday Spin class, Saturday one hour good cardio endurance workout (crosstrainer/row), Monday Spin, Tuesday, one hour endurance workout. Will do boot camp Sat. AM (weather has cancelled last two weeks)

Wednesday: Chest/Biceps
Cardio 35 mins/ 20 Crosstrainer/15 upright bike.
-pushup on grips: 15 X 3
Hammer Strength Incline Press (pyramid) 12/10/8/8 30#/40#/50#/55#
Hammer Strength Bench Press (pyramid) (same)
Incline D/B press: Alternate + together 12/12 30# x 3
Pec Dec 15 50# x 3
Cable crossovers (pyramid) 20/15/12/10 45#/50#/55#/60#
Biceps:
Cable curl drop set (modified): 10/10/10/5 60#/55#/50#/60# x 4
(compound set) D/B curl alternate + together + small bar curl 12/12/12 20#/50# x 3
Abs: (giant set) hanging leg full+small+decline leg lift+reverse crunch: 20/20/20/20 x 5

Diet Good today, exactly as planned, only 5 hours sleep (needed more).

Thursday: Legs
no cardio, 15 min light warmup on upright bike.
Warm up leg extensions 2 sets of 50 at 50#.
Leg Curl drop set (modified) 10/10/10/5 70#/60#/50#/70# x 3
SLDL toes on 35# plates. 12 50# bar x 4
Smith Machine Leg Press (pyramid). 12/12/10/10 180#/270#/360#/430# (good exercise, haven't done it in a while.)
Walking Lunge with 50# bar. Basketball court, right leg forward up and back/left leg forward up and back x 3 (bout killed me).
Side lunge with olympic bar, 20 reps 85# x 3
Abs giant set: laying cable crunch feet on ball + 30#/hanging leg raise 40/40 x 5.

Diet was good, extra bowl of granola before workout (leg day, ha ha!).

Good sleep - 7 solid hours. stiff this AM, but not much soreness yet, but know I'll start to feel glutes about 2PM.

[Rebecca95833]

I spoke too soon, it's only about 11 AM, and it's already getting difficult to mosey.

[Robert]

laugh

[Rebecca95833]

Friday workout...combined Shoulders with Back/triceps because of short week.

pull ups, parallel grip: 10 X 4
Smith pull ups 10 x 4
Seated row drops set (modified) 10/10/10 90#/80#/90# x 3
Superset: DB laterals + bent over row 15/15 20#/50# x 3
Superset: Narrow grip pulldowns + Cable upright row 12/12 90#/60# x 3
Cable front raise 15 40# x 3
Triceps:
Drop Set (modified) pressdowns 10/10/10/5 70#/65#/60#/70# x 3
Compound set: rope press downs 30 reps 50# + seated dips 20 reps x 3
Hyper Extensions 12 10# x 4
No abs....boot camp tomorrow.

Good workout, but felt light.
Food: Felt hungry today, sign of not enough carbs, ditched the salad for lunch and had bean burrito (no cheese). Tuna steaks, snow peas, wild rice for dinner. Will probably have some late carbs to get through 1-1/2 hour boot camp tomorrow.

[ErgoGal]

Rebecca,

Your workouts look excruciating (ouch). You are a super-stud. You have way more endurance than I do. I could NEVER make it through a Spinning class :-/

How many sets do you shoot for per body part?

How do you choose your rep schemes?

-EG

[Rebecca95833]

EG, I usually cycle three weeks heavy, then three weeks volume. The workouts I have been posting are two weeks into a volume cycle. It doesn't matter whether I'm working heavy or volume, I usually aim for about 15 sets for the compound exercises and about 10 for the isolation ones. When I'm working heavy the sets are a lot shorter, between 6 and 10 reps for each set. When I working volume (@ about 75%), then I mix up the exercises and do a lot of compound and sometimes giants sets, and much higher reps.

This way of cycling seems to work for me. I feel like I'm keeping my endurance up, and not loosing strength. But if you watch these posts you'll see that I never do the same routine twice, I'm always mixing it up. Also, I'm getting ready for competition in April, and am concentrating on building lats and hams a bit more, so there will be an emphasis in the routines to work those areas....you'll note all the pull ups on Friday.

[Rebecca95833]

Light Boot Camp. The weather was cold and damp and only 6 of us showed up. But it was really nice to be outdoors for a little while. Did 2 miles on the track, did 14 sets of bleacher runs, some plyometrics and a good group stretch. We quit half an hour early, which is probably a good thing, as my legs are still tired from Thursday (I usually work legs on Tuesday, so boot camp isn't a problem).

Stuck to diet today, but it was hard. I'm going to have to do some adjusting for the additional endurance cardio I've added. I've had the real empty hungries. Kids had pizza last night, but I resisted, and made soup out of the lft over wild rice and some chicken and veggies. Not bad, but it was a real act of discipline.

Plan to going to gym today and work some circuit cardio, or catch a spin class, if there is one. That means that I'm going to have to get off my butt here soon and do some laundry or housework or something, Ick! Will probably throw in some calves and abs.

[Rebecca95833]

Sunday did a moderate cardio workout: 30 mins crosstrainer, 20 mins on upright bike, and 15 on rowing machine. It was a good thing to do, finally got the soreness worked out of my glutes. Didn't do a hard cardio, someone had turned off the damned ceiling fans in the cardio area, and I was into a groove before I figured that out.

Chest/Biceps today, will be good to be back on regular schedule. Since J isn't working out with me anymore, I will have more flexibility in workout days. I'm thinking of going to a mon/tues thurs/fri split. It's kind of a toss up. I'm pretty used to working weights four days in a row and having Friday off to get rested for boot camp, but I may have better shoulder workout if I take Wednesday off. Have to try it. Mostly I'm just used to the way I'm doing things, it also gives me Friday for a good cardio workout. Just thinking out loud.

[Rebecca95833]

Decided to stick with four days in a row, for this week at least, still working volume. Next week will switch back to heavier weights, then will evaluate.
Warm up, upright bike 35 mins, moderate intensity, two sets 8 pull ups, cable L external and internal flies.

Chest/biceps....got for the pump!!!! LOL

D/B flat press (warm up 20#) 15 reps 35# x 4
D/B Incline Press (same)
Incline bench press 15 reps 85# x 4
Cable Cross Overs 20 Reps 40# x 4

Biceps:
small bar curl with rubber band 15 30# bar/green band x 4
Modified drop set cable curl 10/10/5 (slow) 40#/30#/50# x 4
One arm cable curl 15 reps 25# x 4

Abs:
Giant set: roman chair leg raise/decline leg raise/decline reverse crunch 15/15/15 x 5

Meals on track. Slept good last two nights (could be because spouse is out of town, and he's far enough away that I can't hear him snoring?) :)

[Rebecca95833]

Tuesday Legs:
No cardio, warm up 15 mins. treadmill.

Double Pyramid Sets: Leg Extensions 12/10/8/8/10/12 60#/70#/80#/80#/70#/60# x 3 sets

Leg Curl: Ditto

Leg Press deep press (how low can you go? With my chest, very low!) 12x45# 12x 55# 10 x 65# 10 x 75#

Smith Mach. step up lunges: 12 right/12 left 25# x 3
Smith Mach. step up alternate lunges: 12x 35# 12x45# 12x55#
12x65#

Walking lunges (no weight) 6 times around basketball court.

Seated calves each leg 20 right/20 left 45# x 5
Calf raise 100 @ 40# (screaming!!!)

Abs: feet on ball laying cable crunch 25x5 40#
On ball crunches 500.

Must go early to do decent cardio today. Friday have promised Blood Bank a donation, so will not be able to do cardio.

Diet was as planned, still fighting the hungries, don't know if it's diet or weather, but I'd bet it's weather....(comfort food required)!

[Rebecca95833]

Shoulders/Triceps:

30 min cross trainer, intense:
Cable L Flies

Seated rotating D/B shoulder presses: 15 x 3 25#
DB lateral drop set: 10/10/10 x 4 20#/15#/10#
Superset Cable front raise/cable upright row/cable front raise: 12/12/12 x 4 35#/55#/35#
Cable rope rear delt flies/DB rear delt flies: 15/15 x 4 55#/10#

Triceps:
compound set:DB flat bench french extensions/skulls: 12/12 x 4 12#/40#
Double pyramid sets press downs: 10/8/6/6/8/10 x 4 50#/55#/60#/60#/55#/50#
Rope Pressdowns: 40 x 4 40#

DB side extensions 20 x 5 20#
Side crunches 20 x 5

Diet was right on today.

[MsFit]

Looking good Rebecca, good variety. :)
MsFit

[Rebecca95833]

Thanks MsFit. Mixing it up a bit, testing new workout partner. She builds muscle good, and has a good body to begin with, but won't push it much (it seems she is afraid of getting a big butt!) Ha!

Didn't get my full cardio in yesterday, the cardio room is overflowing with New Years Resolutions, fat and sweat....I'm sorry, the view just gets to me. Had this mid-aged gentlemen in front of me last night, 60 lbs over weight (being kind, he had at least three different rings between pits and butt), dressed in wife beater and short-short jersey running shorts. He was huffing and puffing and beating the **** out of treadmill....why don't they start out moderately!!!!

The weather here today is outstanding, so I'm planning on getting the skates out, and doing some outdoor cardio. Will see by my journal post later how I follow through with my good intensions.

[Rebecca95833]

Back and miscellaneous:

pull ups 5 x 5
Seated row modified pyramid: 10/10/5 x 3 80#/70#/90#
Body Master Row: 10 narrow/10 wide x 3 80#
Lat Pull Down pyramid set: 12/10/8/6 x 4 60#/70#/80#/90#
Cable pull down + cable row: 15/15 x 3 70#/80#

SLDL 12 x 4 85#
Side Lunges 20 x 3 85#
Cable Glute Extensions 30 x 4 30#

Decline crunches/decine reverse crunches/decline oblique crunches 20/20/20 x 5

30 mins treadmill (not what I wanted, but got pressed for time).

Rest tomorrow.

[MsFit]

Originally posted by Rebecca95833
Thanks MsFit. Mixing it up a bit, testing new workout partner. She builds muscle good, and has a good body to begin with, but won't push it much (it seems she is afraid of getting a big butt!) Ha!


So the new partner is working out? She can keep up? Have you heard from the old one?
MsFit

[Rebecca95833]

She isn't as reliable or as motivated as my long-time partner, sometimes she's there, sometimes not. She has the stamina, just hasn't been working with any significant weight. I don't think she'll turn into a permanent partner, because I think she is doing this to please her boyfriend, and that will only last for so long, but it's alright for now. I'm kind of enjoying mentoring her a little bit. Haven't been able to get hold of my old partner. She has changed her phone number, and isn't talking to anyone at the gym. My daughter goes to the same college, so I'm hoping she can talk to her, maybe find out what's going on, and at least get another number. I keep hoping she will call.

[Rebecca95833]

Good Boot Camp yesterday (Saturday). Got there early so was able to get two miles in before stairs. Ran two laps of bleacher stairs. then did some plyometrics...boy that's hard. Did 10 50 yard sprints, and I was running good today.

Diet was higher in carbs today, but donated a pint of blood Friday, and did boot camp, figured I needed the boost.

Have a things-to-do list a mile long, but will get in an hour of cardio this afternoon.

[Rebecca95833]

Sunday went running with my daughter. She thinks my glutes and inner thighs need work before competition. (Geeze, why do kids feel it's their privlege to offer up their constructive comments). She made me run up and down hills. Calves were tight today.

Workout Chest & Biceps
25 min intense cardio on cross trainer.
Cable internal/external L Flies
3/5 chins

Chest:
DB Flat Bench alternate presses pyramid 12/10/8/6 30#/35#/40#/45#
ditto incline bench
Hammer Incline Press 12 alternate/12 together x 3 35#
Pec Dec Modified Drop Set: 10/10/5 60#/50#/60#
Cable Crossovers: 15 x 4 45#

Biceps:
Compound set: Small bar curls + DB curls 15/15 x 3 40#/15#
Preacher modified Drops set 10/10/5 x 3 50#/40#/50#

Abs: Hanging leg raise to chest + decline leg raise 20/20 x 5

Did some posing practice today....god I need work....someone lend me some grace.

[Rebecca95833]

Tuesday: Legs
warmup
20 min crosstrainer
3 x 50 leg extensions 40#

Leg curls drop set: 10/10/10 x 3 70#/60#/50#
SLDL drop set 10/10/10 x 3 60#/50#/40#
One leg presses: 12/12 x 4 110#
Walking lunges+squats 3 laps basketball court 10 lunges every corner 50#
Step up on box 40 x 3 20#
Smith Machine Alternate Step up lunges 20 x 3 50#
Calves: Standing 100 x 1 50#

Abs: Decline crunches with 10#+big ball crunches 30/50

[Rebecca95833]

Wednesday, had a great workout. It didn't start out that way, I went home expecting to get about 20 min power nap, but telemarketers had different ideas. Had arranged to meet another girl to workout, she was a no-show, but I spent a real good 45 mins on the crosstrainer while waiting for her; this made all the difference, as I was pumped. Working out alone gave me the opportunity to really go for the burn, I worked the entire routine with very little rest time between.

Shoulders:
BodyMaster Military Press 10/wide/10narrow x 3 60#
Upright row drop set with small bars 10/10/10 x 3 60#/50#/40#
DB lateral drop set: 10/10/10 x 3 15#/12#/10#
Cable front raise drop set: 10/10/10 x 3 35#/30#/25#
Rear delt cable rope fly 15 x 3 50#

Triceps:
Giant set: Cable French ext/reverse pressdowns/pressdowns 12/12/12 x 3 45#/50#/55#
Compound: Rope French Ext+Rope Pressdowns 15/15 x 3 45#/50#
One arm tricep cable extensions: 3 sets to failure 25#

Abs: decline oblique crunches+decline hyper bench crunches 15/15 x 5

By the time I completed the final tricep extension, I had a difficult time getting across to my hand to let go. I thought I was going to have to find someone to feed me last night...the thought of lifting a fork was more than I could contemplate early on.

[Rebecca95833]

Got behind, luckily this isn't the only place I write down my workouts.

Catching up:
Thursday Back:

40 mins cardio
Chins 10 x 4
Seated Row Pyramid 12/10/8/8 90#/100/110/120
Dead Lifts Pyramid 12/10/8/8 95#/115/135/135
Latt Pull Downs Wide Grip pyramid 12/10/8/8 80#/90/100/110
Compound Standing Cable pulldown+standing cable row 15/15x3
70#/80

Cable Glute + cable hip extensions 10/10 x 3 25#
Hyper extensions 40 x 3

Friday - rest

Saturday 1-1/2 hour boot camp

Monday:
Run 45 mins in the AM
Chest/biceps in the afternoon

Flat Bench press pyramid 12/10/8/8 95#/115/125/135
Incline Bench (same)
HammerStrength Incline press 12 alternate/12 together x 3 #50
Crossovers 15 x 5 45#

Biceps:
Cable preacher curls 15/12/10/8 40#/45/50/55
Cable curl drop set 10/10/10 x 3 55#/50/45

Abs: Decline leg raise 15 x 5
Hangling leg raise + decline reverse crunch 15/15 x 5

[Rebecca95833]

Tuesday legs (a killer)

Leg extensions 50 x 2 50#
Leg Curl pyramids 15/12/10/8 60#/70/80/90
Seated Leg Curl pyramids 15/12/10/8 70#/80/90/100
SLDL heels elevated: 12 x 4 50#
Step on box + 1/2 squats 40/20 15# DB each hand
Walking Lung: Basketball court lap 1 w/50# lap 2 w/60#, lap 3 w/70#.
Leg Press 100 x 3 90# (not fun)
Seated Calves 50 x 5 25#

Decline crunch 100
Cable crunch 20 x 3 40#

[Nicole]

How's the training and dieting going?

What kinds of things are you eating anyway?? Just curious.

Keep up the good work! I can't believe how you kill yourself in the gym!