| Online Journals Keep an online workout journal so we can all learn and share ideas. Sub forum: Progress Pictures |
Registered Members don't see these ads. Register now it's free!
17-Mar-04, 08:18 AM
|
#1
|
|
Registered User
Join Date: Feb 2004
Location: California
Posts: 1,355
|
SurfinAmy's Workouts
Decided I'll post it once in a while for feedback 
Here's Yesterday
We did chest, shoulders, triceps
Had to pretty much stick to Crossbow since no guys there last night to spot us
Crossbow Benchpress:
1 x 10 x 130
1 x 10 x 150
1 x 8 x 170
1 x 6 x 190
1 x 6 x 220 (With only 1 Power Rod)
Super-Sets With Crossbow Flys & Dumbbell Pushups
Set 1: 1 x 12 x 120 (flys) + 10 DB Pushups
Set 2: 1 x 12 x 140 (flys) + 10 DB Pushups
Set 3: 1x 10 x 140 (flys) + 8 DB Pushups
Extra Set Dumbbell Pushups
1 x 8
Seated Dumbbell Shoulder Press
1 x 10 x 20 (weights are each DB)
1 x 9 x 30
1 x 10 x 30
Crossbow Overhead Shoulder Press
1 x 110 x 10 (w/ Power Rod)
1 x 110 x 8
Shoulder Rotation (Rotator Cuffs)
1 x 10 x 30
1 x 15 x 30
Crossbow Lying Triceps PushDown
1 x 10 x 110
1 x 12 x 110
1 x 12 x 110
Crossbow French Press
1 x 10 x 60
1 x 12 x 60
1 x 10 x 60
Dips
1 x 15 x Bodyweight
1 x 15 x Bodyweight
|
|
|
|
Registered Members don't see these ads. Register now it's free!
|
|
|
|
|
20-Mar-04, 07:52 AM
|
#2
|
|
Registered User
Join Date: Feb 2004
Location: California
Posts: 1,355
|
Friday, March 19
Squats, go very light because of hurt knee
3x10x95
Stiff-leg Dead lifts, 30 lb DB's
1x10x60
2x15x60
Lying Leg Curls
1x10x45
1x12x55
1x12x65
Lunges, 20 lb DB's
2x10x40
Bench Rows
1x12x65
1x12x75
2x12x85
One Arm Rows, 30 lb DB's
3x15x30
We did some other new back exercise on Crossbow, can't remember what it was called, 2 sets
Lying CB pull-downs, (biceps)
1x10x50
2x12x60
Something called "21" I think for biceps w/ cambered bar
1x21x40
Hand off Curls w/ partner, Cambered Bar
Up to 7, Back down to 1, 40 pounds |
|
|
|
|
20-Mar-04, 01:10 PM
|
#3
|
|
Registered User
Join Date: Feb 2004
Age: 25
Posts: 474
|
Great workouts Amy!  |
|
|
|
|
20-Mar-04, 04:03 PM
|
#4
|
|
Registered User
Join Date: Nov 2003
Posts: 70
|
Quote:
|
Originally Posted by SurfinAmy
Decided I'll post it once in a while for feedback
Here's Yesterday
We did chest, shoulders, triceps
Had to pretty much stick to Crossbow since no guys there last night to spot us
Crossbow Benchpress:
1 x 10 x 130
1 x 10 x 150
1 x 8 x 170
1 x 6 x 190
1 x 6 x 220 (With only 1 Power Rod)
Super-Sets With Crossbow Flys & Dumbbell Pushups
Set 1: 1 x 12 x 120 (flys) + 10 DB Pushups
Set 2: 1 x 12 x 140 (flys) + 10 DB Pushups
Set 3: 1x 10 x 140 (flys) + 8 DB Pushups
Extra Set Dumbbell Pushups
1 x 8
Seated Dumbbell Shoulder Press
1 x 10 x 20 (weights are each DB)
1 x 9 x 30
1 x 10 x 30
Crossbow Overhead Shoulder Press
1 x 110 x 10 (w/ Power Rod)
1 x 110 x 8
Shoulder Rotation ( Rotator Cuffs)
1 x 10 x 30
1 x 15 x 30
Crossbow Lying Triceps PushDown
1 x 10 x 110
1 x 12 x 110
1 x 12 x 110
Crossbow French Press
1 x 10 x 60
1 x 12 x 60
1 x 10 x 60
Dips
1 x 15 x Bodyweight
1 x 15 x Bodyweight |
Amy how do you get the guys to spot you. Do you train with a friend.
In the UK the guys all stick with themselves they don't want any weak females barging in. I wish I knew a guy who was into weightlifting, it would spur me on a bit...
What is Crossbow? |
|
|
|
|
21-Mar-04, 09:40 AM
|
#5
|
|
Registered User
Join Date: Feb 2004
Location: California
Posts: 1,355
|
JoGym,
My brother is very into weightlifting with a couple of his friends. I usually work out with his wife. We have been lifting since August, 2003. The guys (he and his friends) work out Monday, Wednesday, Friday. Charlotte and I workout Tuesday, Thursday, Saturday. But my brother is always there with us checking our form and spotting us.
Sometimes we end up working out with his friends on our off days and they spot us if he is not home or has to do something. Or sometimes they come work out with us depending on their schedule needs. It works out good.
We work out in my brother's garage.
A crossbow is sort of like a bowflex.
About guys who don't want weak females around - well, one of my brother's friends likes working out with "the girls" because he has seen some real progress and feels motivated! Also, there's definitely a different energy when men & women work out together....could be a good thing if ego doesn't get in the way!!!
-Amy |
|
|
|
|
21-Mar-04, 09:55 AM
|
#6
|
|
Registered User
Join Date: Feb 2004
Location: California
Posts: 1,355
|
Saturday, March 20th
(we had to work out 2 days in a row because we missed out Thursday night workout, different muscle groups but I was whooped!)
Chest/Shoulders/Triceps
Chest
Bench Press - Free
1x12x95
1x8x105
1x6x120
1x9x120
Cable Crossovers - Crossbow
1x12x90
1x12x110
1x12x110
DB Push Ups
1x10
1x12
1x10
Shoulders
Seated DB Shoulder Press - 20 lb DB's
1x20x40
1x20x40
1x17x40
Standing DB Laterals - 10 lb DB's
1x10x20
1x10x20
Upper Lateral Raises - Crossbow
1x12x40
1x15x50
Triceps
2-Handed DB Extension - 30 lb DB
1x12x30
1x12x30
1x12x30
Did these very slowly - got a nice burn
Lying Tricep Extension - Crossbow
1x12x90
1x15x100
1x12x120
Close-Grip Incline Push-Ups
1x15
1x15
Shoulders - External Rotation for Rotator Cuffs - Crossbow
1x15x30
-Amy |
|
|
|
|
21-Mar-04, 11:28 PM
|
#7
|
|
Registered User
Join Date: Mar 2004
Posts: 4
|
[quote=jogym]Amy how do you get the guys to spot you. Do you train with a friend.
In the UK the guys all stick with themselves they don't want any weak females barging in. I wish I knew a guy who was into weightlifting, it would spur me on a bit...
I don't know about the UK, but in the USA the typical co-ed gym is kind of like a "meat market". I think I am like most other guys. I like women around when working out.
I think some men get self concious. When spotting a woman for exercises, it's hard not to notice the finer parts of a womans body. But it goes both ways...............
I've had a couple of instances myself where an expressive women informed me that they were enjoying the view of my hind quarters and have also noticed women "oogling" me as well when I was working out. 
I can say that I don't like that sexual tension all the time  , but that akwardness fades over time(at least most of the time)
Just ask a man to help spot, most will. Become friends and they'll help you all the time.. 
WL |
|
|
|
|
21-Mar-04, 11:31 PM
|
#8
|
|
Registered User
Join Date: Mar 2004
Posts: 4
|
Quote:
|
Originally Posted by SurfinAmy
Saturday, March 20th
(we had to work out 2 days in a row because we missed out Thursday night workout, different muscle groups but I was whooped!)
Chest/Shoulders/Triceps
Chest
Bench Press - Free
1x12x95
1x8x105
1x6x120
1x9x120
Cable Crossovers - Crossbow
1x12x90
1x12x110
1x12x110
DB Push Ups
1x10
1x12
1x10
Shoulders
Seated DB Shoulder Press - 20 lb DB's
1x20x40
1x20x40
1x17x40
Standing DB Laterals - 10 lb DB's
1x10x20
1x10x20
Upper Lateral Raises - Crossbow
1x12x40
1x15x50
Triceps
2-Handed DB Extension - 30 lb DB
1x12x30
1x12x30
1x12x30
Did these very slowly - got a nice burn
Lying Tricep Extension - Crossbow
1x12x90
1x15x100
1x12x120
Close-Grip Incline Push-Ups
1x15
1x15
Shoulders - External Rotation for Rotator Cuffs - Crossbow
1x15x30
-Amy |
Good routine Amy,
Are you trying to build strength? muscle? tone? bodybuild? train for a sport?--or some or all of the above. |
|
|
|
|
21-Mar-04, 11:40 PM
|
#9
|
|
Registered User
Join Date: Jul 2003
Age: 26
Posts: 406
|
Workouts are looking good Amy, keep up the hard work.
|
|
|
|
|
22-Mar-04, 04:49 AM
|
#10
|
|
Registered User
Join Date: Nov 2003
Posts: 70
|
Quote:
|
Originally Posted by SurfinAmy
Saturday, March 20th
(we had to work out 2 days in a row because we missed out Thursday night workout, different muscle groups but I was whooped!)
Chest/Shoulders/Triceps
Chest
Bench Press - Free
1x12x95
1x8x105
1x6x120
1x9x120
Cable Crossovers - Crossbow
1x12x90
1x12x110
1x12x110
DB Push Ups
1x10
1x12
1x10
Shoulders
Seated DB Shoulder Press - 20 lb DB's
1x20x40
1x20x40
1x17x40
Standing DB Laterals - 10 lb DB's
1x10x20
1x10x20
Upper Lateral Raises - Crossbow
1x12x40
1x15x50
Triceps
2-Handed DB Extension - 30 lb DB
1x12x30
1x12x30
1x12x30
Did these very slowly - got a nice burn
Lying Tricep Extension - Crossbow
1x12x90
1x15x100
1x12x120
Close-Grip Incline Push-Ups
1x15
1x15
Shoulders - External Rotation for Rotator Cuffs - Crossbow
1x15x30
-Amy
|
Wow Amy that's some going. 26+ odd sets in the one night. You must certainly be `whooped' after all this. How long would all this take you? |
|
|
|
|
23-Mar-04, 09:19 AM
|
#11
|
|
Registered User
Join Date: Feb 2004
Location: California
Posts: 1,355
|
Quote:
|
Originally Posted by whitelion
Good routine Amy,
Are you trying to build strength? muscle? tone? bodybuild? train for a sport?--or some or all of the above.
|
Basically just trying to build muscle.
-Amy |
|
|
|
|
23-Mar-04, 09:20 AM
|
#12
|
|
Registered User
Join Date: Feb 2004
Location: California
Posts: 1,355
|
Quote:
|
Originally Posted by jogym
Wow Amy that's some going. 26+ odd sets in the one night. You must certainly be `whooped' after all this. How long would all this take you?
|
I don't know, probably around 1 1/2 hrs. We don't have much rest between.
-Amy |
|
|
|
|
23-Mar-04, 09:25 AM
|
#13
|
|
Registered User
Join Date: Feb 2004
Location: California
Posts: 1,355
|
Yesterday's diet - hard to get snack in between breakfast & lunch
Breakfast
Coffee (phasing out caffeine, most was decaf) w/ skim milk
3 eggs scrambled w/ chopped tomatoes & green onions
Big plate of steamed broccoli
Lunch
Tuna w/ canola mayo, green onions, & feta cheese
Asparagus
Big glass of skim milk
Snack
Almonds & banana
Dinner
2 big cuts from beef rump roast
Brown rice w/ butter
The rest of the broccoli I cooked
Water
Probably about 1 1/2 - 2 gallons |
|
|
|
|
23-Mar-04, 10:58 AM
|
#14
|
|
Registered User
Join Date: Jul 2003
Age: 26
Posts: 406
|
How's the quitting of smoking coming along Amy? Diet is looking good. |
|
|
|
|
24-Mar-04, 06:56 AM
|
#15
|
|
Registered User
Join Date: Feb 2004
Location: California
Posts: 1,355
|
Tuesday, 3/23/04
Back, Legs, Biceps
Squats
1x10x115
1x8x135
1x6x165
1x8x195
1x8x195
Leg Curls
1x12x40
1x12x60
1x15x60
DB Lunges
1x10x20 lb db's
1x10x30 lb db's
Bench Rows
3x10x95
Full Range Lateral PullDowns (Crossbow)
1x12x110
1x12x150
2x15x150
Lying PullDown Curls (Crossbow)
2x12x50
Biceps Annihilation
Kinda Hard to explain - went to failure
|
|
|
|
 |
|
|
Tags
|
alternating db, arm pulldowns, arm row, arm rows, arm workout, assisted chin, assisted dip, assisted pull, assisted pullups, awesome workout, baby steps, bar curl, bar curls, bar rows, barbell row, barbell rows, bell curls, bench press, bench presses, body fat, body weight, breast cancer, brown rice, brussel sprouts, build muscle, build strength, cable cross, cable machine, cable press, cable row, cable rows, calf raise, calf raises, cambered bar, celery sticks, chest muscles, chest press, complex carb, complex carbs, curl machine, dead lift, dead lifts, decline bench, decline bench press, drop weight, dumbbell shoulder, dumbbell shoulder press, dumbell curl, dumbell curls, eat dinner, elliptical machine, energy level, external rotation, fat burn, fat burning, flat bench, food choices, green pepper, green peppers, grip pull, grocery shopping, gym membership, hack squats, half hour, hammer curl, hammer curls, heavy weights, higher rep, holy sh, hyper extensions, incline bb, incline bench, incline bench press, incline bp, incline db, incline fly, incline flys, inner thigh, inner thighs, killer workout, lat pull, lat pulldown, lat raise, late afternoon, lateral raise, lateral raises, leg curl, leg dead, leg extension, leg press, leg workout, lever seated, lift weights, lifting routine, lifting weights, light cardio, light weight, losing body fat, low glycemic, lying leg curl, lying leg curls, lying tricep, lying tricep extension, military press, moving forward, overhead db, play basketball, portion size, portion sizes, pound db, pound gain, processed food, protein shake, quit smoking, rear lat, rear lateral, rear lateral raise, reverse crunch, romanian deadlift, romanian deadlifts, rotator cuffs, row machine, scientific studies, seated cable row, seated cable rows, seated dumbbell, seated leg curl, seated military, seated military press, seated overhead, seated row, shoulder press, sissy squats, skim milk, skull crushers, specific exercise, squat rack, standing calf raise, standing calf raises, standing db, static hold, stay tuned, steamed broccoli, still working, stop working, straight arm, straight bar, super heavy, term goal, tricep ext, tricep extension, tricep pressdown, tricep pressdowns, tricep pushdowns, tricep workout, triceps push, underhand grip, upright row, upright rows, usually eat, water bottle, weight bench, weight lift, weight lifting, weight loss, wheat bread, whey protein, wide grip, wider grip, workout journal, workout partner, workout session  |
|
Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
|
|
|
| Thread Tools |
|
|
| Display Modes |
 Linear Mode
|
Posting Rules
|
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts
HTML code is Off
|
|
|
Sitemap: 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27
All times are GMT -5. The time now is 08:18 PM.
|
