RE: Sophie's Log
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RE: Sophie's Log - 7/21/2006 12:06:53 PM
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Sophie
Posts: 296
Joined: 6/7/2006
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quote:
ORIGINAL: Lynx100
Judging from photos of your workouts and your physique, I think you would benefit tremendously from doing more cardio.
Youve got a good solid foundation there and a cutting phase will bring out the definition.
I can't lose too much more body fat, I'm on the line as to healthy for my age as it is. Once I get back to college, I'll be doig cardio every morning. I just have to watch it so I don't fall back into aorexic behaviors with cardio and cutting back calories.
Thanks for the suggestion.
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RE: Sophie's Log - 7/21/2006 6:08:53 PM
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Sophie
Posts: 296
Joined: 6/7/2006
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Friday 44 mins
Assisted Dips - 34-8-8-8
Shrugs - 150-8-8-8
Plate loaded row - 30-8 -8-8
Plate loaded chest press - 30-8-8-5
Flys - 10-8-8-8
Curls - 15-8-8-8
Concentration Curls - 20-5-5
Tricep press - 10-8-8-8
Upright Row - 15-8-8-8
Tomorrow is the last workout day in this YMCA. I'm going to miss it. Notl ooking forward to my college gym's atmosphere, though I do miss the facility.
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Sophie
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RE: Sophie's Log - 7/24/2006 8:26:19 PM
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Sophie
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this is my week off from lifting. i did a lot of walking at the county fair and will be going to fair almost every day this week. i am also going to do cardio, maybe jump rope or my cardio glide. i also have ballet DVD's to try out.
will be on and off during the week.
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Sophie
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RE: Sophie's Log - 7/27/2006 4:50:38 PM
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Sophie
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Getting anxious about getting back to the gym now. I am bored out of my mind. It will be interesting to see how much I am able to lift after a week off. I look forward to working out at my college gym. I went to see what all machines we had and it was basically empty. AWESOME!!
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Sophie
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RE: Sophie's Log - 7/31/2006 8:43:00 AM
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Sophie
Posts: 296
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I survived my week off!! Resting has never been one of my strong points. It felt great to get back in the gym. Used my college gym today and since it's summer, it was practically empty. No sounds of weights, no grunts from guys doing deadlifts, nothing. Eerily quiet. I didn't really like it.
Anyway, it was a leg day. It was interesting to say the least. I didn't really lose any strenth. Now I need to work on my cardiovascular system. Cardio is later in the day though.
Monday 50 mins
Glute Kickback - 70-20-20-20
Hamstring Curl - 45-20-20-20
Alt. Leg Press - 110-20-20-20 (more than my body weight!!)
Adductors - 50-20-20-20
Abductors - 50-20-20-20
Cable Calf Raises - 187.5-20-20-20
Vertical Knee Raises NA-20-20-20
Side Bends - 10-20-20-20
I look forward to the upper body workout tomorrow. It should be intersting.
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Sophie
http://angel.catfangz.com
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RE: Sophie's Log - 7/31/2006 10:10:15 AM
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cpl
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Joined: 5/26/2003
From: New York City
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Looks like you've definitely got a well equipped gym there- Keep up the good work!
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RE: Sophie's Log - 8/1/2006 12:46:35 PM
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Sophie
Posts: 296
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Upper body definitely lost some strength. I didn't decrease my weights really, but I struggled more than I did before the week off. It was still a good workout. Changing things up a bit keeps in interesting.
Tuesday 50 mins
Smith Bench Press (including bar)- 35-8 45-8-8
Flys - 10-8-8-8
Rear lat. Pulldown - 37.5-8 50-8-8
Assisted Chin Up - 34-6-6-6
Front/Lateral Raises 5-8-8-8
Curls - 15-8-8-8
Concentration Curls - 20-5-5
Wrist Curls - 15-8 17.5-8-8
Does anyone know if the bar on the Smith machine is actually 45 lbs or if it's counterbalanced so it doesn't really weigh much of anything? I know at one gym I was at, my friend could pick up the bar using two fingers.
Another question, what can I do in order to not strain so much on the lateral and front raises?? I've been doign this exercise forever and I'm still struggling at the end of every set. I haven't increased the weight as I struggle a lot at the end. Suggestions?
< Message edited by Sophie -- 8/2/2006 2:29:55 PM >
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Sophie
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RE: Sophie's Log - 8/2/2006 2:29:35 PM
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Sophie
Posts: 296
Joined: 6/7/2006
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Wednesday 40 mins
Glute Kickback - 70-20-20-20
Hamstring Curl - 45-20-20-20
Alt. Leg Press - 110-20-20-20
Adductors - 50-20-20-20
Abductors - 50-20-20-20
Cable Calf Raises - 187.5-20-20-20
Vertical Knee Raises NA-20-20-20
Side Bends - 10-20-20-20
I looked at the Smith machine today and the bar is 15 lbs so I'll readjust yesterday's stats accordingly.
Next week I am going to start doing my vertical knee raises with ankle weights on. It's getting too easy.
< Message edited by Sophie -- 8/2/2006 2:31:32 PM >
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RE: Sophie's Log - 8/3/2006 6:48:51 PM
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Sophie
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No gym today. We had awful weather here and a possible tornado as well. I'm glad I have dumbbells.
Thursday 50 mins
Bench Press - 15-10-10-10
Flys - 10-8-8-8
Lying Row - 15-10-10-10
Pullover - 10-8-8-8
Front/Lateral Raises 5-8-8-8
Curls - 15-8-8-8
Concentration Curls - 15-10-10
Wrist Curls - 15-10-10-10
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Sophie
http://angel.catfangz.com
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RE: Sophie's Log - 8/6/2006 7:26:51 PM
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Sophie
Posts: 296
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I didn't go to the gym Friday or Saturday. Friday I did do ankle weights, which is kind of lame considering they only weigh 10 lbs each.
Saturday I didn't do anything. I wasn't feeling well.
I really can't wait until college starts so the gym's hours are more condusive to lifting. They are only open from 7-1pm on Friday and 9-noon on Saturday. This makes getting there hard since I do not drive and my aunt gets off at 4 pm.
Grrrrr
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RE: Sophie's Log - 8/8/2006 9:02:22 AM
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Sophie
Posts: 296
Joined: 6/7/2006
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Monday 44 mins
Glute Kickback - 90-15-15-15
Hamstring Curl - 50-15-15-15
Alt. Leg Press - 130-15-15-15
Abductors - 60-15-15-15
Cable Calf Raises - 187.5-15-15-15
Vertical Knee Raises 10-20-20-20 - 5 lbs ankle weights on each ankle
Side Bends - 20-15-15-15
would have posted last night but my motherboard on my PC died. i'm at my college library on my laptop. don't knwo when i will have a computer again.
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Sophie
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RE: Sophie's Log - 8/10/2006 3:01:45 PM
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Sophie
Posts: 296
Joined: 6/7/2006
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still no computer. at public library. hopefully i'll get it tomorrow.
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Sophie
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RE: Sophie's Log - 8/12/2006 2:02:17 PM
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Sophie
Posts: 296
Joined: 6/7/2006
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computer is back, finally. i had to reinstall everything yesterday and today which was a pain.
i'm taking a mini-break from working out. my energy has been super low lately so i'm taking a 3 day break, tomorrow being my third day. i'll start updating again on monday. so glad to be back.
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Sophie
http://angel.catfangz.com
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RE: Sophie's Log - 8/14/2006 3:31:57 PM
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Sophie
Posts: 296
Joined: 6/7/2006
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I'm back, and man did I do a lot of working out today.
I started off my day with about a 15 mile bike ride to go to my high school's band camp for a visit. I stayed there for about three hours and it was looking like rain so I left.
On my way back, 2 miles out, it started raining and one of the band parents and her daughter came back to pick me up. So I only biked 17 miles in all. It took about 2 hours. Not bad for 5 of those being on a US 36 around sharpe turns and hills.
Then, I went back to the gym and lifted for my upper body. There was NO WAY I was going to do legs after all that biking.
Monday 55 mins
Smith Bench Press - 50-10-10-10
Flys - 12.5-8-8-8
Rear lat. Pulldown - 37.5-8-8-8
Assisted Chin Up - 34-6-6-6
Military Press 15-8-8-8
Curls - 12.5-10-10-10
Concentration Curls - 17.5-10-10-10
Wrist Curls - 15-10-10-10
I also did about 20 mins of stretching. I feel much less tired today even with all that exercise than I have on other days with no exercise. There are so many great reasons to work out.
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Sophie
http://angel.catfangz.com
(in reply to Sophie)
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RE: Sophie's Log - 8/15/2006 4:49:44 PM
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Sophie
Posts: 296
Joined: 6/7/2006
Status: offline
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Tuesday 42 mins
Glute Kickback - 90-15-15-15
Hamstring Curl - 50-15-15-15
Leg Extension - 50-15-15-15
Adductors - 60-15-15-15
Abductors - 60-15-15-15
Cable Calf Raises - 187.5-15-15-15
Vertical Knee Raises 10-15-15-15 (used a weight instead of ankle weights. didn't work as well)
Side Bends - 20-15-15-15
Legs weren't sore from biking yesterday, which is good. I'm biking back out to band camp again tomorrow. We'll see how that treats me.
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Sophie
http://angel.catfangz.com
(in reply to Sophie)
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RE: Sophie's Log - 8/17/2006 4:59:18 AM
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Sophie
Posts: 296
Joined: 6/7/2006
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i didn't do anything but sleep yesterday. i was completely exhausted.
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Sophie
http://angel.catfangz.com
(in reply to Sophie)
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RE: Sophie's Log - 8/17/2006 4:39:03 PM
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Sophie
Posts: 296
Joined: 6/7/2006
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didn't get to the gym today. i did get some biking in though.
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Sophie
http://angel.catfangz.com
(in reply to Sophie)
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RE: Sophie's Log - 8/18/2006 4:13:28 PM
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Sophie
Posts: 296
Joined: 6/7/2006
Status: offline
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Monday 48 mins
Smith Bench Press - 50-10-10-10
Flys - 12.5-8-8-8
Rear lat. Pulldown - 37.5-10-10-10
Assisted Chin Up - 34-6-6-6
Military Press 15-8-8-8
Assisted Dip - 34-8-8-8
Curls - 12.5-10-10-10
Concentration Curls - 17.5-10-10-10
Wrist Curls - 15-10-10-10
_____________________________
Sophie
http://angel.catfangz.com
(in reply to Sophie)
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RE: Sophie's Log - 8/22/2006 7:36:12 PM
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Sophie
Posts: 296
Joined: 6/7/2006
Status: offline
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Tuesday 54 mins
Smith Bench Press - 55-8-8-8 (over half my body weight)
DB Flys - 12.5-8-8-8
Rear Lat. Pulldown - 50-8-8-8
Plate Loaded Row - 40-8-8-8
DB Front/Lateral Raises - 5-8-8-8 (can't seem to lift more than 5lbs on this one)
Assisted Dip - 34-8-8-8
DB Curls - 15-8-8-8
DB Concentration Curls - 10-12-12 (working on better form)
DB Reverse Wrist Curls - 5-8-8-8 (is a killer)
_____________________________
Sophie
http://angel.catfangz.com
(in reply to Sophie)
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