Futures_Lady's Journal

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Today's Workout 9/12/05

Today's Workout 9/12/05

Vert. BP:
40x12
60x5
75x1
115x10, 4, 3
80x12 (+static)

**STRETCH/FLEX**

Naut. SP:
30x10
40x5
68x8, 3, 1
45x ? neg. secs.

**STRETCH/FLEX**

Rolling Tri. Ext.:
5x10
10x5
L-15x10, 4, 3, 2
R-15x10, 4, 3, 2
*superset bench dips: bwt x 12?

**STRETCH/FLEX**

Crunches:
bwt x25x3 (3 sec. hold at the top)
*20 sec. vacum hold after each set

HIIT Cardio: (on Elliptical)
WU-5 min.
HIIT-4 min. total
Cool down-3 min.

Wow, I am beat. What a workout though. I am still recovering from my leg workout a few days ago, so the cardio sucked. :bawling:
 
Sorry if these sound like really dumb questions, but...

What is Vert. BP, and a rolling tri ext? Keep in mind that my gym has basic equipment. I come from a pretty small place compared to a lot of you, so we've got nothing fancy :D

And Nautilus is just the brand name of the machine? Is that right? So would the shoulder press , etc , be much different than any other? I'm just curious, thanks.
 
Vertical bench press...is it a machine? I'm having a hard time with that one..lol..I think my brain is depleted at the moment :D
 
Yep. A bench press machine that you site upright on. Well it sort of tilts back but for the most part it's just sitting up. Here is a pic to help. Not the same one but you get the idea.

bigfit_1858_20377792
 
lol...ok, gotcha future...if you had called it a chest press I would have know. See, told ya I'm depleted :D It was the "vertical" that confused me....I'm a dork!!!
 
Today's Workout 9/14/05

Today's Workout 9/14/05

Naut. Pullover:
40x15
60x5
100x12
90x10
65x18

Compound Rows:
40x15
65x6
80x1
125x10, 6, 5
100x15

**STRETCH**

Naut. OAPC:
20x10
30x1
L-50x7, 4, 2
R-50x7, 4, 2
L-45x8, 4, 2
R-45x7, 4, 2

**STRETCH**

Pinwheels:
L-20x9, 4, 3
R-20x10, 5, 4
L-15x14
R-15x15

Cardio: (HIIT on Elliptical)
WU: 5min.
HIIT: 4min.
CD: 3 min.
 
Very nice session! Talk about kick ass!!! :ownedd: :woo: :elephant: :party:
 
Future...did you ever send that over to me ???....I haven't recieved anything ..
 
Today's Workout 9/20/05

Today's Workout 9/20/05

Vert. BP:
40x12
60x5
75x1
115x9, 5, 2
81x13

Lateral Raises:
5x10
10x10
10x8
*10x14
(*= DB shoulder press)

Rolling Tri. Ext.:
5x10
10x5
L-15x13, 7, 4, 3
R-15x13, 7, 4, 3
L-10x15
R-10x15
**superset bench dips: bwt x 18

Crunches:
bwt x25x5 (2 count hold at top, 30 sec. rest between sets)

HIIT Cardio: (on Elliptical)
WU-5 min.
HIIT-5 min.
CD-4 min.

I was very unhappy with the lateral raises. I haven't done them in forever it seems, so I thought I might do a little better, but no. And I didn't go up with my vertical bp either. I did go up on the tricep ext. though. :headbange
 
Yeah, I dont get much of a carryover from shoulder pressing to laterals. For me I need to do laterals to get stronger with them...and honestly its my favorite exercise for delts.
 
Don't get discouraged with the laterals..

I always seem to make great progress with them . then I just hit a wall where any atempt at increasing the weight only causes severe deterioration in form..

when that happens, I drop the weight down significantly and do the laterals with super strict form...for very high reps....again until I stop making progress...then I go back to heavier weight , lower reps with slightly less strict form..and it almost always help me to bust the plataue..
 
Today's Workout 9/22/05

Today's Workout 9/22/05

Compound Rows:
40x15
65x6
80x1
127x12, 8, 5
100x13

Naut. Pullover:
40x15
60x5
100x10
90x12
65x14

**STRETCH**

Spider Curls(cables):
15x10
L-20x8
R-20x8
L-25x6
R-25x6

Pinwheels:
L-20x11, 6, 5
R-20x12, 7, 6
L-15x13
R-15x14

Crunches:
bwt x25x2 (3 sec. hold at top)

HIIT Cardio:
WU-5 min.
HIIT-5 min.
CD-3 min.

A pretty good workout overall. The spider curls were a new exercise for me, so those felt a little awkward. But like I said, a good workout. :)
 
How do you like the HIIT cardio as opposed to the conventional "fat burn zone" style ?
 
No kidding! It's annoying but she has a good trainer so what can I say? Seriously, she is very driven when she lifts. She puts all the effort and then some to get things done.
 
S1K said:
How do you like the HIIT cardio as opposed to the conventional "fat burn zone" style ?
Click to expand...

Well it is alot harder than the norm., but I don't think I've been doing it long enough to say whether or not it works better or the same. I sure do feel like I'm going to pass out afterwards though. So it must be working. ;)
 
Matt76 said:
dang u are looking stronger than future keep up the good work:)
Click to expand...

Thanks, but I am not stronger than him, probably pretty close though. ;) I am just healthier than him at the moment....but not by too much. :)
 
Today's Workout 9/23/05

Today's Workout 9/23/05

Naut. LP:
50x10
70x5
120x1
240x7
220x7
150x16
(wall squat done immediately after LP)

Ham. Curls:
40x10
60x6
85x13
80x11
75x14

Low Pulley Kickbacks:
15x15
20x10
25x8

Naut. CE:
70x15
110x6
235x13
210x11
170x17

HIIT Cardio:
WU-5 min.
HIIT-5 min.
CD-3 min.

Let me just say that MY BACK SUCKS! On my first exercise, the LP, during my 2nd hard set, 220lbs., my back felt like it was going to explode. I felt alot of painful pressure in my lower back. It is so ANNOYING! It seems like I can go for a few weeks and it doesn't bother much at all, meaning not anymore than the usual. And then all of a sudden something like this happens. The rest of my workout was pretty good though. The low pulley kickbacks were ok. I have done them before, but it's been awhile. Since my back was bothering me, I did raise my leg up very much. And yes, I still managed to do cardio after all of this. :headbange
 
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