Let's just call it "Kimsquit"

[kimsquit]

Originally Posted by Tifflex

Have a great weekend Chris.

done and done

thanks Tiff!


today's Chest & Shoulders



Shoulder rehab with Db (per side):
15 x 10 reps
20 x 8
20 x 8

Rear Delts on the Pec Deck:
105 x 10 reps
145 x 8
195 x 8
235 x 6
235 x 6
235 x 6
235 x 6

Incline Db Presses (per side):
40 x 12 reps
50 x 8
60 x 8
70 x 8
80 x 8
90 x 8
100 x 8
100 x 8
100 x 8

Pec Deck:
225 x 10 reps
275 x 8
275 x 8
275 x 8

Standing lateral Plate Raises (per side):
45 x 8 reps
45 x 8
45 x 8
(surprised myself)

[kimsquit]

Today's Leg Day

BB Squats (Oly bar weight not included):
bar x 10 reps
50 x 10
90 x 8
90 x 8
140 x 8
140 x 8
180 x 3
180 x 4
140 x 7
140 x 3
(I thought I'd try two plates a side: bad decision as it really aggravated my discs)

Seated plate-loaded Leg Press
180 x 8 reps
270 x 8
360 x 8
450 x 8
540 x 8
540 x 8
540 x 8

Standing one-leg Calf Raises (per side):
90 x 8 reps
105 x 8
105 x 8
105 x 8

Seated Calf Raises:
225 x 10 reps
225 x 10
225 x 10
225 x 10

[ms_mac]

Just out of curiosity - are you doing any cardio?

[kimsquit]

Originally Posted by ms_mac

Just out of curiosity - are you doing any cardio?

you betcha

30 minutes of LISS after chest & arm days

15 minutes of LISS and 15 minutes of yoga after leg & back days


hope you didn't have any trouble with all that rain last week!

[Fiend_73]

Originally Posted by ms_mac

Just out of curiosity - are you doing any cardio?

Looks like mountain climbing judging by his chest day pic!

[kimsquit]

Originally Posted by Fiend_73

Looks like mountain climbing judging by his chest day pic!

Rogers and Hammerstein said it best




Today's Arm Day

2-hand Underhand Cable Tricep Pulldowns:
Underhand Cable Pulldowns:
100 x 10 reps
120 x 8
140 x 8
160 x 10
160 x 10
160 x 10
160 x 10

Weighted Dips:
25 x 8 reps
45 x 8
90 x 8
135 x 6
135 x 6
135 x 6

Seated plate-loaded Tricep Presses:
90 x 8 reps
180 x 8
180 x 8

Seated DB Curls
35 x 8 reps
40 x 8
45 x 8
50 x 8
50 x 8
50 x 8

[stayfit2008]

How do you like those rear delt exercise on the pec deck?

[kimsquit]

Originally Posted by stayfit2008

How do you like those rear delt exercise on the pec deck?

meh...they're okay. Rear delts are tough to isolate and I find this works more effectively than incline prone with Dbs




Today's Back Day

Weighted Pull-ups:
bodyweight x 8 reps
+25lbs x 8
+45 x 8
+70 x 4
+90 x 3
+90 x 2 weak pullups are weak


Seated Hammer-grip Pulldowns:
100 x 10 reps
130 x 8
160 x 8
190 x 8
190 x 8
190 x 8

BB Shrugs (oly bar weight not included):
180 x 10 reps
270 x 8
360 x 6
410 x 3
410 x 2

out of town all next week - will post as time/opportunity permit

[kimsquit]

back in the saddle after a week away with a work project...

today's Chest & Shoulders



Shoulder rehab with Db (per side):
15 x 10 reps
15 x 10
20 x 8

Rear Delts on the Pec Deck:
105 x 10 reps
145 x 8
195 x 8
235 x 6
235 x 6
235 x 6
235 x 6

Incline Db Presses (per side):
40 x 12 reps
50 x 8
60 x 8
70 x 8
80 x 8
90 x 8

Pec Deck:
275 x 8 reps
275 x 8
275 x 8
275 x 8

Standing lateral Plate Raises (per side):
35 x 8 reps
35 x 8
35 x 8

[kimsquit]

Today's Leg Day

BB Squats (Oly bar weight not included):
bar x 10 reps
50 x 10
90 x 8
90 x 8
90 x 8
90 x 8

Seated plate-loaded Leg Press
360 x 8 reps
360 x 8
360 x 8
360 x 8

Standing one-leg Calf Raises (per side):
90 x 8 reps
105 x 8
105 x 8
105 x 8

Seated Calf Raises:
180 x 8 reps
225 x 8
225 x 8
225 x 8

[ectoBgone]

Welcome back.

Any good caving lately?

[kimsquit]

Originally Posted by ectoBgone

Welcome back. Any good caving lately?

thanks! not in the last two weeks but I have a 3-day caving weekend coming up soon - including a 200' rappell straight down




Today's (lightweight) Arm Day

2-hand Underhand Cable Tricep Pulldowns:
Underhand Cable Pulldowns:
100 x 10 reps
120 x 8
140 x 8
160 x 10
160 x 10
160 x 10
160 x 10

Weighted Dips:
25 x 8 reps
45 x 8
90 x 8
135 x 6
135 x 6
135 x 6

Seated plate-loaded Tricep Presses:
180 x 8 reps
270 x 8
270 x 8

Seated DB Curls
35 x 8 reps
40 x 8
45 x 8
50 x 6
50 x 6
50 x 6

[Tifflex]

Hi Chris.

Did your fat loss accelerate when you primarily used protein shakes?

[kimsquit]

Originally Posted by Tifflex

Hi Chris.

Did your fat loss accelerate when you primarily used protein shakes?

nope...but the 3 ECA stacks a day sure did the trick

I'd break into a sweat just getting out of bed in the morning!

[Tifflex]

Originally Posted by kimsquit

nope...but the 3 ECA stacks a day sure did the trick

I'd break into a sweat just getting out of bed in the morning!

Lol; thank you.

[kimm4]

Looks great in here, subbed!

[kimsquit]

Originally Posted by Tifflex

Lol; thank you.

anything for you, hotstuff

Originally Posted by kimm4

Looks great in here, subbed!

Hi kimm and welcome to the longest-running journal on o35 nothing exciting happens in here but you're welcome to follow my accellerating decrepitude





Today's (weak-ass) Back Day

Weighted Pull-ups:
bodyweight x 8 reps
+25lbs x 8
+45 x 7
+70 x 4
+90 x 2
45 x 7
bw x 12


Seated Hammer-grip Cable Rows:
150 x 10 reps
180 x 8
210 x 8
210 x 8
210 x 8

BB Shrugs (oly bar weight not included):
180 x 10 reps
270 x 8
270 x 8
270 x 8

[jocularric]

I saw this young woman and thought of you.

[kimsquit]

Originally Posted by jocularric

I saw this young woman and thought of you.

hiya ric! welcome back!

did you think of me enough to give her my number? didja? huh? didja???




today's Chest & Shoulders



Shoulder rehab with Db (per side):
15 x 10 reps
20 x 8
20 x 8

Rear Delts on the Pec Deck:
115 x 10 reps
145 x 8
175 x 8
205 x 8
235 x 6
235 x 7
235 x 7

Seated Universal shoulder presses:
100 x 10 reps
140 x 8
180 x 8
200 x 8 = stack
200 x 8
200 x 8

Incline Db Presses (per side):
50 x 12 reps
60 x 8
70 x 8
80 x 8
90 x 8
100 x 8 > even after all these years, it's still disheartening how quickly the strength fades


Incline BB Presses (oly bar weight not included):
bar x 10 reps
50 x 8
90 x 8
90 x 8
90 x 8
(these BB presses aren't too bad on my shoulder as long as i keep it light)

[Flynn]

Originally Posted by kimsquit

(these BB presses aren't too bad on my shoulder as long as i keep it light)

We're just going to have to treat you like an ole horse and take you out back and shot you. It's been nice .

[Tifflex]

Hi Chris!

[kimsquit]

Originally Posted by Flynntastic

We're just going to have to treat you like an ole horse and take you out back and shot you. It's been nice .

what?? I was expecting to be put out to stud!!

Originally Posted by hawtness

Hi Chris!

hey sexy mama!



Today's Leg Day

BB Squats (Oly bar weight not included):
bar x 10 reps
50 x 10
90 x 8
90 x 8
90 x 8
90 x 8
90 x 8
90 x 8
90 x 8
90 x 8

Seated plate-loaded Leg Press
360 x 8 reps
450 x 8
540 x 8
630 x 8

Standing one-leg Calf Raises (per side):
105 x 8 reps
105 x 8
105 x 8
105 x 8

Seated Calf Raises:
225 x 8 reps
225 x 8
225 x 8
225 x 8

[Flynn]

Originally Posted by kimsquit

what?? I was expecting to be put out to stud!!

I'm sure there's an old nag or two where we could arrange a hook-you . Speaking of, I think I'm the one that should be put of to pasture. The jury is still out on whether I will do a pro show before it is all over. Btw, you still headed to Vegas?

[Tifflex]

Originally Posted by Flynn

I'm sure there's an old nag or two where we could arrange a hook-you . Speaking of, I think I'm the one that should be put of to pasture. The jury is still out on whether I will do a pro show before it is all over. Btw, you still headed to Vegas?

Flynn: How the heck are you? I spent time yesterday watching "Inside the Life" videos featuring you and Tommy.

Chris: You are so good for a girl's ego.

[Flynn]

Originally Posted by Tifflex

Flynn: How the heck are you? I spent time yesterday watching "Inside the Life" videos featuring you and Tommy.

Recovery is progressing smoothly and the doc thinks I'm farther along than anticipated. I haven't watch the series in quite a while. Interesting fact: I lost the 'Open' pro card by 1 point. Layne just recently told me, nearly two years later. Actually, I'm glad he didn't tell me - still think it was Tommy's show to win or lose.

[Tifflex]

Originally Posted by Flynn

Recovery is progressing smoothly and the doc thinks I'm farther along than anticipated. I haven't watch the series in quite a while. Interesting fact: I lost the 'Open' pro card by 1 point. Layne just recently told me, nearly two years later. Actually, I'm glad he didn't tell me - still think it was Tommy's show to win or lose.

I'm happy to hear recovery is progressing smoothly!

Wow, one point is so very close. Both of you were the best looking competitors on the stage. Thanks for the inspiration.

[justtryn]

Boo!

[kimsquit]

Originally Posted by Flynn

I'm sure there's an old nag or two where we could arrange a hook-you . Speaking of, I think I'm the one that should be put of to pasture. The jury is still out on whether I will do a pro show before it is all over. Btw, you still headed to Vegas?

hi D!

sadly, it was no to as Vegas, so I missed my opportunity to meet Mary Anne and Josie

Originally Posted by Tifflex

Chris: You are so good for a girl's ego.

I think you need glasses

Originally Posted by justtryn

Boo!

my man Mark!



Last Wednesday's Arm Day

2-hand Underhand Cable Tricep Pulldowns:
Underhand Cable Pulldowns:
100 x 10 reps
120 x 8
140 x 8
160 x 10
160 x 10
160 x 10
160 x 10

Weighted Dips:
25 x 8 reps
45 x 8
90 x 8
135 x 6
135 x 6
135 x 6
bw x 20


Seated DB Curls
35 x 8 reps
40 x 8
45 x 8
55 x 6
55 x 6

took Thursday off to drive North for a weekend of caving...

[Hibiscus09]

Happy Monday sweetie! Hope you have a great week!

[justtryn]

Originally Posted by kimsquit

took Thursday off to drive North for a weekend of caving...

Find some good caves?

My weekend consisted of chopping wood for my dad and cleaning out an RV that he gave us. Now there's a good time!