My weighted lunge walk journey towardss sexy legs!

[terracotta]

No that doesn't cover every muscle. Why were you warming up with 3# for bench press?? Why not use 15# dbs to warm up? You should be warming up with approximately 60% of the weight you will use, and then approx. 80% in the next set.

If you want a higher volume program, you can do a full body program like
http://terracotta2.googlepages.com/fullbodysplit1

[Sylvo]

Hey there ULG,

Not an expert here by any means, but Terra is right. What you have written out there does not cover all of the muscle groups. I suggest you use that link she provided above. I just started the Body For Life program and I'm really pleased with it. There's a really great layout too where you can pick exercises and just fill in the amount. Best advice is to plan it out ahead of time that way you're not fumbling when it comes time for the w/o. The split routines I like because they concentrate more on upper body one day and lower body another while having cardio days in between.

[UglyLegsGirl]

I like that workout terra

Should that be done as - - Day 1 - Woorkout 1, Day 2- Workout 2, Day 3- Workout 1 ???


Also sylvo, is this what is called the Body for life program? Or is it smething else

Thanks
BR
RIa

[UglyLegsGirl]

Thanks Terra, I didnt Knw i waas supposed to warm up with 60 % weight,

I ll do that next time!

[Sylvo]

Originally Posted by UglyLegsGirl

Also sylvo, is this what is called the Body for life program? Or is it smething else

Yep yep check it out here. Got it from Terra's page.

http://www.bodyforlife.com/exercise/weighttraining.asp

[terracotta]

Originally Posted by UglyLegsGirl

I like that workout terra

Should that be done as - - Day 1 - Woorkout 1, Day 2- Workout 2, Day 3- Workout 1 ???


Also sylvo, is this what is called the Body for life program? Or is it smething else

Thanks
BR
RIa

Yeah, and the body for life program is good as well, so if you want to try that, that's fine.

[UglyLegsGirl]

I was out of station so i never got a chance to post my workouts

conventional deadlifts- 1 set 45 lbs, 3 sets 55 lbs

incline bench press, db- 1 set 5 lbs, 4 sets 10 lbs
leg curls- 5 sets
standing calf raises- 5 sets of 45 lbs
side lateral raises - 5 sets of 5 lbs


My thighs were sore for two days, because of the deadlifts, but they are fine noow, so I think I can get back at work

[UglyLegsGirl]

09.05.06

Todays Workout:

Warm up: Bench Press with db 2 sets @ 5 lb and 10 lb respectively

Bench Press on the rack: 45 lb (olympic bar) : 5 sets of 6 reps each

Incline abs with 10 lbs weight- 5 sets of 10 lb each

Assisted Chin Dips: 3 sets @ 120 lbs of 4 reps

Calf raises- 5 sets at 45 lbs on each side of the bar- ie 90 lbs

Leg curls: 30 lbs, 5 sets 9 reps

Squat machine (culdnt get a hold of a free rack squat)- 5 sets of 70 lbs total 9 reps each

cardio: 20 minutes

Do you guys think that if I do the assisted sets in squats and bench press, it will do leess goood to me than the non assisted version
by assited i mean, the rack where the bar is attached to the rack and you dont apply much force to bring it down just to lift it up

thanks

[UglyLegsGirl]

any feedback on my workoutt

[terracotta]

you mean the smith machine where the bar moves up and down? Doing free squats and other free weights builds your stabilizer muscles and helps prevent injury.. it is very important to build your abs and lower back and this is done best with free weight squats and deadlifts. Doing free weight exercises also helps you build your muscles so that they work together and not as individual units.

[specialkay]

Hey there, I think your on your way with the free weights. If your not already doing it you should be hitting your max rep by 6-8 reps if you want to build shapely muscles. To figure this out you can piramid up in weight on any given exercise and if for that given weight you do more that 8 reps bump up the weight. Then the next workout look back at your log book to see what your max was and start at that weight. Otherwise, keep up the good work.

BTW - The Smith Machine works well for targeting muscles such as sumo squats, lunges, one-leg lunges, it's also great for seated BB press. I like it for that because I can lift heavier without needing a spot.

Good luck!

[UglyLegsGirl]

Guys I am back with hjournalling

i was out of station and no internet accesss

So today was stairs 45 minutes

[UglyLegsGirl]

12.28.06
1 hour of cardio
5 sets of squats at 90 lbs

12.29.06
1 hour of cardio in the form of spinning followed by

5 sets of squats @ 90 lbs
5 sets of Rowing
3 sets of ab crunches
2 sets of chin ups
3 sets of deltoid curls

I try to do squats everyday, because leg is my area of concentration. does anyone see any drawbacks to this, or should I keep doing this

thanks!

HAPPY NEW YEAR EVERYONE and may all your goals come true in the new year, Keep at it, you know you can do it!

[nacersusaf]

Originally Posted by UglyLegsGirl

12.28.06
1 hour of cardio
5 sets of squats at 90 lbs

12.29.06
1 hour of cardio in the form of spinning followed by

5 sets of squats @ 90 lbs
5 sets of Rowing
3 sets of ab crunches
2 sets of chin ups
3 sets of deltoid curls

I try to do squats everyday, because leg is my area of concentration. does anyone see any drawbacks to this, or should I keep doing this

thanks!

HAPPY NEW YEAR EVERYONE and may all your goals come true in the new year, Keep at it, you know you can do it!

What are deltoid curls? I've never heard that term before...

Also, it doesn't look like your workouts are very, um, balanced... Are you using one of Terra's routines, or did you give that up?

[UglyLegsGirl]

But I was so busy I couldnt excuse myself to find time to keep dedicated to workout

But now I am out of any options, I have to do this no matter what
So at 5:30 am in the morning

Horizontal Push/pull; Quad Dominant Legs

squats
db bench press
cable rows
walking lunges
calf press on leg press machine
db rear delt raises

I followed these exactly from terras website
I forgot to note down the weights, I will do that tommorow

then in the evening at 6 pm:
I swam 30 laps freestyle

ate clean all day and drank enough water
I feel very good about resisting on eating taco bell
I came home from swimming and had brown rice and lentils (curry) and a small banana and guacamole and a couple chips (i know bad)

[terracotta]

welcome back!

[UglyLegsGirl]

Originally Posted by terracotta

welcome back!

Thanks Terra

Today:
9:00 am -

conventional deadlifts ( 2 sets of the olympic bar in sets of 10)
lat pulldown ( 2 sets of 10 with a weight of 50 lbs)
incline bench press ( set1- 5 lbs, set 2- 10 lbs)
leg curls- ( 2 sets of 10 in 50 lbs)
side lateral raises ( set 1- 5 lbs, set 2- 10 lb and 10 reps each)
Hamstring Curls- ( 2 sets - 35 lbs 10 reps each)
Incline Abs- ( set 1 - 20 reps, set 2- 15 reps)

Then I had post workout protein ( 2 scoops of whey protein) and a banana and now I need to eat somehting AsAP because it is 12:30 and I havent had anything since,

hope fully I ll pul my self to swim in the evening and then come back and work on my lab report!

I have no water with me today, but I m trying to drink tap water here and there, i am usually out the entire day, so I have to carry a lot of food along with me
thanks for reading! )

[UglyLegsGirl]

Abs on the ball- 10 reps , 3 sets
Assisted squats- 10 reps, 5 sets
Compound Row- 8-10 reps, 5 sets
Bench Press- 4-5 reps, 3 sets (120 lbs)
lateral pulldown- 10 reps, 3 sets

Good day overall, but diet sucked,
tommorow, I will be swimming in the morning and then study all day and then Do weights at night and then come home and drink protein shake!

[UglyLegsGirl]

since some days, no one replies, I stop posting. but I think I ll keep at it,regardless, because it helps me stay on track better.

Today
10 minutes stair
10 minutes elliptical

DeadLifts- 5 x 10 sets @ 120,120,125,125,125
Push Ups on the Ball- 1 set
Abs on the Ball- 1 Set
Squats - 3 x 10 sets @ 120,120,120
Calves- 3 x 10 sets @ 120, 120,120
Leg Abduction- 1 set @ 50
Leg adduction- 1 set @ 30
hamstring curls- 1 set @ 50
leg extension- 1 set @ 50

I am on the fat burner Hydroxy Hardcore (pre workout. It makes me extremely hungry and I can feel the energy in my body.
3 scoops of protein shake right after workout.


My diet is not too good though. I have to be more efficient with carrying more food around in school and stuff. my backpack already weighs a lot, but I try to take as much food.

[Mango]

I noticed the change in your journal's name. Much improved.

[UglyLegsGirl]

Originally Posted by TricepGirl

I noticed the change in your journal's name. Much improved.

Thanks,

I would like to point out that, I did lose a lot of dimpled fat from my thighs. And making more progress with those deadlifts and squats. Love lifting now, cardio is a little hard to do, but I know I cant skip it, so I just suck it up and do it anyway/.


Can I ask the moderator to change my user name? It would be nice if I could do that.

Amidst school and all day spent in the library, I just dont think I m eating enough. Although whatever I am eating is very clean. Because I know that candy and churros, pizza and chipotle will only add to the cellulite in my butt lol.....

thanks for reading and have a good night ya ll
`~Ria

[Mango]

Apparently, SOME mods can change your name.

[UglyLegsGirl]

Originally Posted by TricepGirl

Apparently, SOME mods can change your name.

haha, i will have to figure out how to do that, i juts dont want to creeate a new account, because I ll lose the prior info

anyways, i need to get myself OFF BB now and get ready for tommorows workout, i m excited!

nite ya llllllll

[UglyLegsGirl]

I did cardio 30 mins elliptical today. and very happy about eating absolutely clean and not budging into going to PF Chang tonite with my friends... and also got some studying done......

My hamstrings are still sore from the deadlifts yesterday. Happpens everytime I do deadlifts, literally..
TOmmorow is Back/Bicep Day.,.
PS: I am not a fan of cardio...but I guess gotta do what I gotta do?

[UglyLegsGirl]

I think I am going to start posting my workouts on bodyspace, I dont know???

ANyways today, '

Cable Rows: 5 sets of 10 @ 60 lbs
ASsisted Pullups: 5 sets of 10 @120 lbs
Bicep curls: 5 sets of 10, each hand..

30 minutes cardio..

GOod diet today as well!

lol this is the work out from 04-14-07, dont know what i was thinking when I wrote the above date lolllllll