KICKASS, 2012 ed.

[securekey]

Welcome back CF Looking forward to the progress.

[cactusflower]

SHOULDERS

This was a tough workout!

SIngle set

Shoulder Press

10x15
15x12
15x8
10x8

Super Set

Lat Raise
5x15
5x12
5x8

EZ bar upright row
bar+10x15
bar+10x12
bar+2.5x8x2

Giant Set

EZ bar underhand press
barx15
barx12
bar+2.5x8

1,1,2, front raise (right front raise, left front raise, then both together = 1 rep)
5x15
5x12
5x8

rear delt raise (delts were on fire...loved it!!)
2.5x15
2.5x12
5x8

I skipped the super set of db shrugs and db scap trap

Super set

Sagi Six way (I did some fantasizing here...6 Sagi's?!?! OMFG!!!) - HA!

(delt raises in 6 moves equals 1 rep)

starting point hands down by sides with weights in hands
1. raise to sides (airplane)
2. to front
3. raise up to above head
4. bring back down in front
5. back out to sides (airplane)
6. raise down to starting point
****these 6 moves are 1 rep!!****
I did these with 2.5lbs/side x12 and x8


tuck and roll (abs)
x15x2
lie on back on bench, tuck legs in, roll legs up (butt off bench)

This was a really good workout and had the sweat dripping off me again!

Oh as per my Sagi 6 way comment earlier...this is Sagi:

He's also pretty funny in the wprkout vides. He's Israeli and his accent makes him funnier I think

[cactusflower]

I took yesterday off and woke up this morning with a major TWEAK/PAIN in my low back on the right side. I can't bend forward, I have to watch how I get up etc tec. I was outside reading last night and I'm thinking I twisted a wrong way on the bench ...grrr.

Today was to be legs...instead I did plain ol boring walking on the TM for a little while (30 min).

Happy B-day Canada!

[securekey]

I took yesterday off and woke up this morning with a major TWEAK/PAIN in my low back on the right side. I can't bend forward, I have to watch how I get up etc tec. I was outside reading last night and I'm thinking I twisted a wrong way on the bench ...grrr.

Today was to be legs...instead I did plain ol boring walking on the TM for a little while (30 min).

Happy B-day Canada!

Nothing wrong with walking on the TM for 30min... better to be safe when easing back into things. Hopefully you feel better today.

[cactusflower]

Nothing wrong with walking on the TM for 30min... better to be safe when easing back into things. Hopefully you feel better today.

It did resolve my back issue! Or at least it helped. I also did a lot of massaging with a tennis ball and foam roller.

LEGS!!!!

Yes, it's been about a week. I've made some adjustments to my diet - rather big ones and I have been struggling with those. The gym just seemed so far off my mind and that I didn't feel like going.... :|

Single set

Sumo squat
7.5x15
10x12
10x8
7.5x8

Super Set

Alt. lunge

10x15
5x12
5x8

Step-up (on bench) to reverse lunge

5x15
BWx12
BWx8
I have this thought of me falling off the bench because of instability and really hurting myself...safety first!

Giant Set

Parallell Squat (I think this is where I tweaked my back last time b/c I felt it again this workout)

10x15
BWx12
BWx8 (went to BW b/c of the tweak in my back...)

Bulgarian Squat

BWx15
BWx12
BWx8 (BW again b/c I didn't want to aggravate my tweak)

Good Mornings

20x15
20x12
20x8

Giant Set

Single leg Calf Raise
10x30 sec x2

Double leg calf raise
10x30 secx2

ABS
in and out for time 30 seconds x 2

Great workout considering I had NO DESIRE to go. I've given up sugar...this is day 2...I had a headache plus period cramps....2 advil got me through my workout.

Handful of almonds PWO and home to have lettuce wraps... yum!!!!

Now i'm going outside to read b/c my headache is back...grrrrrrr.

Have a fab Saturday !!!!

[securekey]

It did resolve my back issue! Or at least it helped. I also did a lot of massaging with a tennis ball and foam roller.

Those tennis balls and foam rollers are like torture at times.... but they make things feel so much better :P

Great workout considering I had NO DESIRE to go.

Now i'm going outside to read b/c my headache is back...grrrrrrr.

Hopefully your body will adjust to the new diet soon... I am the same way during the first few days of a cut. Looks like a solid session.. good job.

[cactusflower]

Those tennis balls and foam rollers are like torture at times.... but they make things feel so much better :P



Hopefully your body will adjust to the new diet soon... I am the same way during the first few days of a cut. Looks like a solid session.. good job.

Thank you so much! I have to say I was proud of myself for making myself go and doing the step-ups on the bench. Last time (first time with this w/o I didn't use the bench I just stepped my foot up in the air b/c I was nervous of falling).

I know what you mean about torture devices...but they do work!!!

I'm going to do cardio later (depending on a download, which will keep me company) or chest and tris....

[cactusflower]

BACK & BI's!!!!

single set

BB deadlift - these kill my back...I hate them!
20x15
30x12
30x8
20x8

SUper set

DB pullover
15x15
17.5x12
17.5x8
15x8

Pull up
assisted with a lot of weight!!
10x3

Giant Set

EZ bar row

20x15
20x12
20x8

1 arm row

22.5x15
22.5x12
17.5x8

reverse fly

5x15
5x12
5x8

seated bicep curl (curl together)

10x15
15x12
15x8
10x8

1,1,2 Hammer Curl

5x15
10x12
10x8

Neutral EZ bar curl

barx15
barx12
20x8
barx8

ABS
Airplane Cobra

I then proceeded to do 45 min cardio on bike My bum was numb...lol

Great workout today, loved it!

[HoosierHardGain]

The training is looking great, CF!

[cactusflower]

save the date: Nov 22 2014

[securekey]

I then proceeded to do 45 min cardio on bike My bum was numb...lol

lol

Great workout today, loved it!

It's nice when it all comes together. Looks like a solid day.

save the date: Nov 22 2014

Hmmm.... what is this?

[cactusflower]

lol



It's nice when it all comes together. Looks like a solid day.



Hmmm.... what is this?

2014 IDFA WORLD CHAMPIONSHIPS & PRO UNIVERSE - NOVEMBER 22 .... it's not entirely 100% though. That's is what I am aiming for and shooting for and striving for and working my ass off for! I have wanted to compete FOREVER but the money always gets in the way....I think I have found a good way to do it on the "cheap".

[securekey]

2014 IDFA WORLD CHAMPIONSHIPS & PRO UNIVERSE - NOVEMBER 22 .... it's not entirely 100% though. That's is what I am aiming for and shooting for and striving for and working my ass off for! I have wanted to compete FOREVER but the money always gets in the way....I think I have found a good way to do it on the "cheap".

Excellent... I think it would be a phenomenal experience to compete. It would certainly provide a different level of motivation.

[cactusflower]

Excellent... I think it would be a phenomenal experience to compete. It would certainly provide a different level of motivation.

Most definitely! I have wanted to compete since 2005!!! Fear has always stopped me. I always had an excuse not to follow through. In the last little while, I have been facing my fears...it's very liberating! This is a dream of mine - I didn't think I had dreams but I do!. This is going to talk a lot of work on my part (i've got a lot of fat to lose in 4 months) but it can be done - i've seen it. So with that it's buckle down time!!

I completely forgot to post yesterdays workout!

Delts & Tris

Seated DB press
10x15x4

Bent over lat raise
5x15x2
2.5x15x1

Rope Pushdown
20x15x3

Skullcrucher with EZ bar
EZ bar + 2.5/side x15x3

Lat Raise (Machine)
20x15x2

DB Lat Raise
5x15x3

ABS
weighted crunches (5lbs) x20x3

Roman Chair leg Raises x15x4

My abs are super sore today

Today is Cardio only. I'm playing tennis this aft

[securekey]

Most definitely! I have wanted to compete since 2005!!!
This is going to talk a lot of work on my part (i've got a lot of fat to lose in 4 months) but it can be done - i've seen it. So with that it's buckle down time!!

Anything can be done... I am looking forward to following along. How was the weekend training?

[cactusflower]

Anything can be done... I am looking forward to following along. How was the weekend training?

Weekend training was good. Yesterday was my day off of everything. Back at it today..WOOT WOOT! I have a workout to post too!

[pastorpritch]

Awesome to see the consistency, keep it up and great going !

[Lou1se]

I'm loving your new workouts CF!!!

Good for you for having the guts to chase your dreams.

You can do it

[aesthetics4444]

Most definitely! I have wanted to compete since 2005!!! Fear has always stopped me. I always had an excuse not to follow through. In the last little while, I have been facing my fears...it's very liberating! This is a dream of mine - I didn't think I had dreams but I do!. This is going to talk a lot of work on my part (i've got a lot of fat to lose in 4 months) but it can be done - i've seen it. So with that it's buckle down time!!

I completely forgot to post yesterdays workout!

Delts & Tris

Seated DB press
10x15x4

Bent over lat raise
5x15x2
2.5x15x1

Rope Pushdown
20x15x3

Skullcrucher with EZ bar
EZ bar + 2.5/side x15x3

Lat Raise (Machine)
20x15x2

DB Lat Raise
5x15x3

ABS
weighted crunches (5lbs) x20x3

Roman Chair leg Raises x15x4

My abs are super sore today

Today is Cardio only. I'm playing tennis this aft

keep going

[cactusflower]

Awesome to see the consistency, keep it up and great going !

Thank you!!!

I'm loving your new workouts CF!!!

Good for you for having the guts to chase your dreams.

You can do it

Louise!!!!!!! I'm so happy you came by. It's scary but energizing and i'm definitely pushing/testing myself. I'm training with someone once a week for now but he's overseeing my diet and workouts...I will NOT allow myself to bail out this time. I have so many other times.

Workouts, truth be told yesterday I didn't do one. It was just a crap day all around.

Today I did legs. We've decided legs are now 2x a week *gulp* I ended my leg workout with 5 min om the step mill.

Leg press - wide
I hate leg press with a passion...was testing the weight...
25x15
35x15
45x15

Walking weighted lunged (30 steps)
10x30x2
5x10x1

Standing leg curl
30x15x2
35x15

BB Squat (ATG)
20x15x3

Good Mornings
20x2x15
30x15

Super set

leg extension
I seriously cannot remember the weight ... lol

20 reps 3 sets


seated ham curl
I seriously cannot remember the weight ... lol

20 reps 3 sets

[HoosierHardGain]

Woot! Good work today, CF!!! Glad you are energized

[securekey]

BB Squat (ATG)
20x15x3

ATG squats are awesome. Looks like a solid leg day.

[cactusflower]

Woot! Good work today, CF!!! Glad you are energized

OH yeah! Thanks!

ATG squats are awesome. Looks like a solid leg day.

By butt the next day was soooo sore lol. It was so weird because it was like I just worked butt....my legs were a bit tired but it was AAAAALLL butt....i found it amusing lol


I have ot be honest guys, this last week was a write off. Diet was off, workouts off basically everything off! Back on it this week though.

[securekey]

By butt the next day was soooo sore lol. It was so weird because it was like I just worked butt....my legs were a bit tired but it was AAAAALLL butt....i found it amusing lol

lol... when I first started doing ATG it hit me the same way. It's amazing how that little extra depth hits things so differently.

[ArchAngel'73]

I'm shooting for the position of applying your Dream Tan.
(I need a goal CF )

Make sure you're ready and don't **** up your diet again!

[cactusflower]

lol... when I first started doing ATG it hit me the same way. It's amazing how that little extra depth hits things so differently.

I did legs again yesterday ... might have been the squats but I could really feel my butt burning doing the stepmill (you know the stair thing...looks like an escalator but you have to actually climb the stairs!)

I'm shooting for the position of applying your Dream Tan.
(I need a goal CF )

Make sure you're ready and don't **** up your diet again!

You must seriously hate me....I didn't call you...and your birthday!!! Happy Belated Birrthday! Am I the worst friend or what?! I'm sorry!

Dream Team applicator position is yours! I've been wondering who was going to help me with that. Now I know Diet is tough...it's so bland...blah. Anyway, if you don't mind, I'm going to send you a copy of it and I'd be curious what your thoughts are and even possibly suggestions.

Will post my leg workout soon....it was actually kinda fun! Who would have thought I'd LIKE leg day? I hate doing legs!

[cactusflower]

Legs!!!!!

Yesterday was legs. Something must be going on with the weather or water because I'm starting to like my leg workouts!


Sumo squat

10x15
10x12
10x8
bwx8

Super set

Alt lunges

10x15
bwx12
bwx8

step-up to reverse lunge (I really like these)

5x15
bwx12 (my legs were really tired and my balance was off...I didn't want to fall and crack my head open!)
bwx8

Giant set

BB squat (ATG baby!!)
20x15
20x12
20x8

Bulgarian Squat

5x15
bwx12
bwx8

Good Mornings

20x15
my lower back was starting to bother me so I skipped a set and switched to seated ham curl instead
Seated Ham Curl
70x8

Standing calf raise

70x:30 sec x2

Stepmill for 8 min

2min frontwards
2 min sideways left
2 min sideways right
2 min frontwards
(im not doing backwards b/c i'm afraid of falling!)

[cactusflower]

FASTED WORKOUT - WOOT WOOT!!!


Shoulders and tris

Seated DB press
10x15x4

Bent over Lateral
5x15 x3

lat raise
10x15x1
8x15x2

lat raise machine
20x15x2

machine shoulder press
20x15x3

machine press down
60x15x2
50x15x1

Skull crusher
barx15x3

tri ext with rope
20x15x3

Then I proceeded to do my 40 min cardio and ended with 2 rounds of HIIT:

20 sec on, 10 sec rest

squat jumps
BW squats
Plank jacks
Mountain Ccimbers

the end.

[securekey]

Then I proceeded to do my 40 min cardio and ended with 2 rounds of HIIT:

Awesome... sounds like you are nailing it this week.

I think your secret weapon on stage will be that big smile.. love that avi.

[cactusflower]

Awesome... sounds like you are nailing it this week.

I think your secret weapon on stage will be that big smile.. love that avi.

Awwwww thanks!

I'm givin'er this week!!! Tomorrow is Legs!!!! (i trian legs 2x a week now)