Operation 6 pack

[cristi1]

Originally Posted by Young9

way to get after that cardio and suck it up and finish!
Your abs will be poppin out in no time if you stick to the plan and keeo doin ur HIT!
great job today Cristi!
cant argue with results...

Thanks...I hope so

[cristi1]

Originally Posted by baileys423

your first week looked awesome, looks like you did it w/ ease Welcome to the team...i'm still waiting patiently for my program

Thanks! I know its going to get a lot harder...you look amazing...good luck with your goals

[cristi1]

So I am starting week 2...excited about more sets! Was a little tired today but overall I felt it was a good workout...still waiting for my Vasocharge-that should help. Hopefully it will be here tomorrow. Ok so here it is....

Week 2 3 sets 6-10 reps

Back/Chest

Pull-ups (warm up)---These are sooo hard for me
BWX3
BWX3

Deadlift
60X8---did 3 sets of these with ez bar---gym was crowded and I dont feel confident about my form yet to go heavier....I need to watch a video or something

Bent over one arm db row/db bench press
35X8/40X10
35X8/40X10
35X7/50X8

Lat pull down/chest press
90X8/60X8
90X7/60X8
90X8/60X8(barely....)

Seated Cable Row/dips
80X8/10
80X8/10
80X7/10(barely....)

*One arm cable pull down (name???)
75X10
75X10
75X10

*Back extension machine
120X10
120X10
120X12

Ok so 3 sets is def. harder
I am really bummed about the deadlifts...I know I can go heavier. I really need to learn proper form...maybe I could do them on the Smith Machine????

[BillyUrias]

Below are some links that show deadlift form. Hope this helps

http://www.bodybuilding.com/fun/liftrite1.htm

http://www.bodybuilding.com/fun/liftrite2.htm

Cristi, dont be afarid of the guys in the gym. You add that weight and make them pop there eyes out with how much weight your doing. Numbers are looking great, keep up the good work. Pull ups are my weak spot also and I am working on changeing that. Again good numbers.

[baileys423]

I've tried deadlifts on the smith machine...very ackward, can't get a good form but other people may have tried it w/ good success. I surf you tube for different lifting idea's and I've seen where you can do rack pulls w/ the smith machine. I like the free bar though, it works your entire body. I hope this helps

[cristi1]

Originally Posted by BillyUrias

Below are some links that show deadlift form. Hope this helps

http://www.bodybuilding.com/fun/liftrite1.htm

http://www.bodybuilding.com/fun/liftrite2.htm

Cristi, dont be afarid of the guys in the gym. You add that weight and make them pop there eyes out with how much weight your doing. Numbers are looking great, keep up the good work. Pull ups are my weak spot also and I am working on changeing that. Again good numbers.

Thanks so much! I think I feel better...those videos really helped

[cristi1]

Originally Posted by baileys423

I've tried deadlifts on the smith machine...very ackward, can't get a good form but other people may have tried it w/ good success. I surf you tube for different lifting idea's and I've seen where you can do rack pulls w/ the smith machine. I like the free bar though, it works your entire body. I hope this helps

It seemed like it would be ackward to me too...I m going to suck it up and try it with more weight on the free bar next week. Thanks for the advice!

[cristi1]

Week 2

Wednesday-HIIT/abs

Treadmill
5 min warm up (4mph)
15 min intervals (30 sec. at 9mph/ 30 sec. at 4mph) 15 intervals!
15 min LISS (incline 5, 4mph)

Ok... so Im not ready to increase intervals yet...but I will soon (hopefully!). I was a slacker today because its freezing outside and so instead of going to the gym to do abs and cardio like I was suppose to I decided to stay in my nice warm house and do cardio on the treadmill and an abs video (that kicks my a$$ everytime, so it cant be that bad...
Legzzzz tomorrow

[cristi1]

Got my vasocharge and took it before workout today...it seemed to help. I get nervous about taking stuff because I dont like feeling jittery, but this didnt make me feel that way...going to try more next time

Week 2
Thursday: Quads/Hams/Calves
3 sets 6-10 reps

Leg Press/SLDL
140X10/70X10(10lb. increase for SLDL!)
180X8/70X10
180X8/70X10

Lunges on SM/Leg Ext. w/ cable
125X10/45X10
135X8/45X10
135X8/45X10 (Moved up in weight for lunges! Sooo hard...)

Leg Ext./Seated Leg Curl
110X10/80X10
120X10/90X10
120X10/90X10

Seated Calf Raises
60X10
60X10
60X9

Calf raises on leg press - 3 sets each position
90X20 toes in
90X20 toes out
90X20 toes forward (Feel the BURN!)

*Added adductor/abductor machine
90X10/90X10
95X10/95X10
95X10/95X10

*Added some abs....
cable rope crunch/torso twist w/ 8lb. medicine ball
105X20/40
110X20/40
110X20/40
110X20/50

*I felt like it was a pretty good workout...3 sets felt harder but I didnt feel as drained as I normally do...maybe from the Vaso...legs and a$$ are def. killing me this morning though! Today is my day off...def. going to chill

[cristi1]

Ok... so I am really frustrated because I was told to buy calipers for reading my bf and I bought the Accumeasure ones (which are suppose to be really good???). Well, everytime I take my measurements I get a different reading...its usually only off by 1-1.5%, but that makes a big difference! So, I was previously getting my bf read at the gym using the thing you plug your measurements into and hold the metal part w/ your hands(name???), but I was told this isnt very accurate...but it seems more accurate to me then the calipers! How do you guys measure your bf? Am I doing something wrong? Help!

[cristi1]

Week 2

Saturday Bi/Tri/Abs

3 sets 6-10 reps

Chin ups (Warm up)
BWX8
BWX6

Hammer Grip Chin ups (Warm up)
BWX10

DB curl/Cable tricep kickback
20X10/15X10
20X10/15X10
20X10/15X10

Preacher curl/tricep pushdown
45X12/60X10
55X10/60X10
55X10/65X8

Hammer curl w/ rope/overhead tricep press w/ dumbell (name???)
65X12/20X6
65X12/20X6
65X10/20X6

*Dips w/ feet on bench
4 sets of 20 (killer!!!!)

*Cable curl w/ straight bar
45X10
45X10
45X10 (Arms were totally fried after these)

*Abs

side push up on bench(name??)/weighted crunches on ball-10lb.--3 sets
BWX12/50

scissor kicks/torso twist w/ medicine ball-8lb.--3 sets
50/40

[cristi1]

Week 2 3 sets 6-10 reps

Sunday:
Delts/Traps/Mid-Back/Rear Delts


DB side lat(single arm at angle)/Inverted lat raises
12.5X10/7.5X10
12.5X10/7.5X10
12.5x10/7.5X10

Smith Machine press/cable lat raise
65X10/7.5X10
75X10/10X10
75X10/10X10

lat raises/DB shrugs
12.5X10/60X15
10X10/70X12
10X10/70X15

*DB front raises (thumbs out)/Bent over rear delt pulses
10X15/5X20
10X15/5X20
10X15/5X20

*Abs
captains chair--4 sets
BW+5X20

cable rope crunch/V-ups--3 sets
105X20/12

obliques on back ext. machine/ab machine (name??)
90X30(each side)/55X25
95X30(each side)/70X20
95X30(each side)/70X20
95X30(each side)/70X20

[cristi1]

Week 3

Monday-HIIT/abs

Treadmill
5 min warm up (4mph)
15 min intervals (30 sec. at 9mph/ 30 sec. at 4mph) 15 intervals
15 min LISS (incline 5, 4mph)

All I can say is Im glad its over....