beautifullyambitious’s BodyBl

Upper Body Day! : )

Location: Helemano

Start Time: 6:19 AM - End Time: 7: 10 AM

Today I decided to try yet another new thing (I am getting pretty good at switching up the workouts)… I decided back to back sets with different exercises…

Reverse Floor Crunches: [reps] 15

Side Floor Crunches: [reps per side] 15

Pushups: [reps] 10 (Thats it for today’s upper body workout but the one later in the week focuses on pushups)

Lat Pulldown Machine (I think thats what it is called…): [weight/reps] 50/10, 50/10, 50/10

Seated  Cable Pull (again not too sure on the actual name of this device…): [weight/reps] 50/10,60/10, 60/10

Cable Tricep Bar Pulldown (now we are getting creative with the names…thats what I am talking about!): [weight/reps] 50/10, 60/10, 60/9

Overhead Ropes (works upper back): [weight/reps] 50/10, 50/10

Doubled up chest-consists of banging out 1 full set of dumbbell pec flys then 1 full set of dumbbell chest presses then rest: [weight reps each exercise and set] 1) 12/10, 12/10 2) 12/10, 12/10, 3) 12/10, 12/10 (This created complete exhaustion of my chest muscles…and giving that I already feel it…I will be wicked sore tomorrow!!!)

Single Dumbbell Tricep Extension (I hate these!): [weight/reps per side] 10/8, 12/3, 10/6(finished out set #2) 10/7

Standing Barbelll Bicep Curl (with tempo of 2 up- 2 down…keeping muscles continually working):  [weight/reps] 30/8, 30/8, 30/8

Bicep Curl with Forearm Twist (If you are cuious just ask- I was feeling creative today…): [weight/reps] 12/10, 12/10, 12/8

Barbell Military Press: [weight/reps] 25/10,25/10, 25/8

Combo Shoulders… Front and Side Dumbbell Raises: [weight/reps per exercise] 8/6, 8/5

 MAXED out it all ftoday! Good job to me… : )

Lower Body

Helemano Gym

Floor Crunch: [reps] 10

Side Floor Crunch: [reps] 10

Reverse Floor Crunch: [reps] 10

Pelvis Tilt w/ Weight Plate: [weight/reps] 25/10, 25/10, 25/10

Deadlifts with Barbell: [weight/reps] 60/10, 60/10 (I think my body is too use to these- maybe I’ll stop with them for a couple of weeks then jump back into them…)

Walking Dumbbell Lunges: [weight/reps per side] 15/10, 15/10, 15/10

Smith Machine Squats with Heels Raised: [weight/reps] 125/10, 125/10, 125/10

Barbell Lunges: [weight/reps per side] 40/10, 40/10 (no more lunges at this point…my body will not cooperate!)

Hack Squat Machine: [Weight/reps] Bar+70/8, Bar+70/8, Bar+70/8 (This is my new fav machine….)

Back Ext w/ Weight Plate: [weight/reps] 45/10, 45/10, 45/8 (MAXED!)

Quad Nautilus Machine: [weight/reps]: 70/8, 70/8, 70/8

Hamstring Nautilus Machine: [weight/reps] 55/10, 55/8, 55/7 (MAXED on the Hamstrings…)

Wide leg press (kinda like a ballerina) [weight/reps] 230/10, 230/10, 230/8 (MAXED…)

Calf Raises on Leg Press Machine (these work better then the calf raise machine…): 180/15, 180/15, 180/12

Outer Thigh Machine… (I know we are getting pretty high tech here right?): 110/30 (and we are done with the whole damn workout… legs are maxed!)

That’s it….pretty good one today in closing I will say I am lucky if I can walk tomorrow…

Lower Body

Helemano Gym

Floor Crunch: [reps] 10

Side Floor Crunch: [reps] 10

Reverse Floor Crunch: [reps] 10

Pelvis Tilt w/ Weight Plate: [weight/reps] 25/10, 25/10, 25/10

Deadlifts with Barbell: [weight/reps] 60/10, 60/10 (I think my body is too use to these- maybe I’ll stop with them for a couple of weeks then jump back into them…)

Walking Dumbbell Lunges: [weight/reps per side] 15/10, 15/10, 15/10

Smith Machine Squats with Heels Raised: [weight/reps] 125/10, 125/10, 125/10

Barbell Lunges: [weight/reps per side] 40/10, 40/10 (no more lunges at this point…my body will not cooperate!)

Hack Squat Machine: [Weight/reps] Bar+70/8, Bar+70/8, Bar+70/8 (This is my new fav machine….)

Back Ext w/ Weight Plate: [weight/reps] 45/10, 45/10, 45/8 (MAXED!)

Quad Nautilus Machine: [weight/reps]: 70/8, 70/8, 70/8

Hamstring Nautilus Machine: [weight/reps] 55/10, 55/8, 55/7 (MAXED on the Hamstrings…)

Wide leg press (kinda like a ballerina) [weight/reps] 230/10, 230/10, 230/8 (MAXED…)

Calf Raises on Leg Press Machine (these work better then the calf raise machine…): 180/15, 180/15, 180/12

Outer Thigh Machine… (I know we are getting pretty high tech here right?): 110/30 (and we are done with the whole damn workout… legs are maxed!)

That’s it….pretty good one today in closing I will say I am lucky if I can walk tomorrow…

4/15/07

Joy of joys…its cardio day

First let me say I HATE and I do mean HATE cardio machines… with the exception of the treadmill which can be tolerated because I can run really fast on it.. Needless to say cardio days are ones that I groan and grunt about.

With knowing that let me say this… my goal is to switch my cardio days to dyas outside- then maybe I would enjoy them more… the goal…hike for cardio…

SO today consisted of 30 minutes of pure boredom on the elliptical machine.

That’s it…that’s all …and thank God because I am quite sore!

Upper Body

Location: Schofield Gym

Pushups in between some sets: [reps] 10, 8, 4, (It is official I need to do more pushups more frequently…I am sucking…)

Bench Ab Knee Ups in between sets: [reps] 10, 10, 10, 10 (I am a little better here then the whole pushup idea but doing pushups and these in between sets gets my heart pumping and I believe creates for fat loss)

Dumbbell Pec Flys (lying down): [weight/reps] 15/10, 15/10, 15/10

Bent Over Flat Back Double Dumbbell Rows (Could I add anymore of a description here?!?!) 20/10, 20/10, 20/10

Bodyweight Bench Dips: [reps] 12, 10, 9, 10 (I have decided I LOVE THESE!!! My arms are sooooo sore!!!)

Dumbbell Standing Military Press: [weight/reps] 15/7, 10/3 (finished 1^st set), 10/10, 10/10

Overhead Dumbbell Tricep Extension: [weight/reps] 25/8, 30/7, 30/4 (MAXED!)

Bent Over Dumbbell Lateral Raise: [weight/reps] 10/5, 5/5/ (finished 1^st set), 5/10, 5/9

Weight Plate Wide Arm Circles (I can explain…really!): [weight/reps per side both front and back] 2.5/10, 2.5/10, 2.5/10

Overhead Cable Ropes: [weight/reps] 50/10, 50/10, 50/10

Ball Crunches: [reps] 10, 10, 10

This workout has made me soooooooooooooooooo sore!!!!

Lower Body

Location: Schofield Gym

Floor Crunches: [reps] 10

Barbell Flat Back Deadlifts: [weight/reps] 60/10, 60/10, 60/10

Barbell Forward Lunges: [weight/reps per side] 40/8, 40/7, 40/6

Bulgarian Lunges w/ dumbbells: [weight/reps per side] 20,8, 20/8, 15/10

Squats on Smith Machine w/ heels raised: [weight/reps] 140/5, 140/6, 130/8, 130/6

Quad Nautilus Machine: [weight/reps] 90/8, 100/7, 100/6

Back Extension w/ weight plate: [weight/reps] 45/10, 45/10, 45/8

Calf Raises on Leg Press Machine: [weight/reps] 150/12, 150/10, 150/10

1 leg Squat on Leg Press Machine: [weigh/reps per side] 130/8, 130/8, 130/8

Wide Leg Squat on Leg Press Machine: [weight/reps per side] 150/10, 150/10, 150/10

Ran out of time to finish workout!!!

Ran 5 miles again today!!! Woohoo… 42 minutes!!! : ) Not at a steady pace but rather climbing MPR every minute then dropping again… Cant wait to do it again next week!!!!

Upper Body- Schofield Gym

Push ups to failure (regular-good form push ups): [reps] 10, 10 - I have officially doubled since the last time….1 arm push up here I come!!! : )

Dumbell Pec Flys @ Incline Bench: [weight/reps] 20/8, 15/10, 15/10 (Ideal weight is 18 lbs -but the gym didnt have 18 lb dumbells)

Bent Over Flat Back Dumbell Rows: [weight/reps] 20/10, 20/10, 20/10

Bench Dips (legs all the way extended) to failure: [reps] 12, 12, 7

Dumbell Military Press: [weight/reps] 15/7, 10/3 (finished out 1st set), 10/10, 10/10

Double Dumbell Bicep Curl (standing): [weight/reps] 15/10, 15/10, 15/10

Overhead Tricep Extension w/ Dumbell:[weight/reps] 25/9, 25/8, 20/10

Bench Ab Kickups (I can explain this one- I tend to make up names for diff things ha ha ha): [reps] 15, 12, 10

Bent OVer Lateral Raises w/ Dumbells: [weight/reps] 10/8, 10/6, 5/4 (finished out set), 5/10

Ball Crunches (I am convinced these are the most effective ab exercises!): [reps] 25, 25, 25

THat would be it… still sore from the other workouts!

Lower Body Workout - Schofield Gym (MUCH MUCH older equipment!!!)

Floor Crunch: [reps] 10

Reverse Floor Crunch: [reps] 10

Side Floor Crunches: [reps per side] 10

Pelvis Tilt w/ Weight Plate: [weight/reps] 25/10, 25/10, 25/10

Flat Back Deadlifts w/ Barbell: [weight/reps] 55(warm up weight)/10, 70/8, 70/8 (Upped from 60 lb barbell)

Smith Machine Lunges (leaning forward- another one borrowed from buffmother.com): [weight/reps per side] 70/8, 70/8, 70/8

Barbell Walking Low Lunges: [weight/reps per side] 35/10, 35/10, 35/10

Smith Squat heels raised: [weight/reps] 140/8, 140/7, 120/8, 120/8 (Upped to 140- maxed and finished out at 120- did an extra set!)

Squats with Free Standing Bar + Weight Plates: [weight + bars/reps] Bar+50/8

Quad Nautilis Machine: [weight/reps] 90/8, 100/8, 100/7

1 Leg Squat on Nautilis Leg Press Machine: [weight/reps per side] 110/6 (MAXED legs)

Calf Raises on Nautilis Leg Press Machine: [weight/reps] 150/12, 150/12, 150/12

Wide leg Squats on Nautilis Leg Press Machine: [weight/reps] 150/8, 150/8, 150/8

Outer thigh Nautilis Machine (hip abductor?): [weight/reps] 100/12, 100/12, 100/12, 100/12

Back Extension with Weight Plate: [weight/reps] 45/10, 45/10, 45/10

That would be it…maxed out all done…ready to sit and not move!!!!

Today was a day of rest..which I am learning is something important in making leaps and bounds in my progress with training. Although I have heard it a million times I finally get that when I rest is when I recover and when my new muscles form…. hmmm what a concept eh?