dbflgirl takes the plunge... - Page 7

DarkFalcon · 03-22-2007, 10:22 PM

Quote:

Originally Posted by dbflgirl

LOL Game!

Ok, today was horizontal push/pull, like this:

Cybex Press
1x8 @20
4x8 @60

Seated Rows (close grip)
1x8 @45
1x8 @75
3x8 @90

CGBP
1x8 @Bar
1x8 @10 + Bar
3x5 @25+ Bar <---- Last time I did 2 sets of 8 at this weight. Grrrr.

DB Pullovers
1x8 @20
2x8 @25
I stopped because these just felt weird. The working weight was light, but getting the db into position was difficult, so I get the feeling I must be doing something wrong.

Seated Incline Curls
1x8 @15
2x8 @17.5 <---- yay for an increase
1x8 @15

In other news: weight is steady and bodyfat is down 1% from last week.

Can you say muscle up?

**dbflgirl** · 03-23-2007, 06:16 PM

What's muscle up, DF?

Ok, hamstrings today, but it was a short workout because 1) my legs still hurt from Tuesday and 2) I had to meet a friend for breakfast.

Sumo Squats
1x12 @60
3x12 @75

Pullthroughs
1x8 @80
3x8 @90
Damn perverts.

Kneeling Curls - single leg (doh!)
1x8 @40
3x7 @40
This was a big increase over the last time I did these.

Hyperextensions with hold at the top
4x8 W/25lb plate

Over and out.

**davtown** · 03-23-2007, 06:30 PM

Here is a muscle up... essentially a pullup followed by a dip

**bubba g** · 03-23-2007, 06:50 PM

Quote:

Originally Posted by dbflgirl

What's muscle up, DF?

Ok, hamstrings today, but it was a short workout because 1) my legs still hurt from Tuesday and 2) I had to meet a friend for breakfast.

Sumo Squats
1x12 @60
3x12 @75

Pullthroughs
1x8 @80
3x8 @90
Damn perverts.

Kneeling Curls - single leg (doh!)
1x8 @40
3x7 @40
This was a big increase over the last time I did these.

Hyperextensions with hold at the top
4x8 W/25lb plate

Over and out.

great job... keep it up..

RaSP · 03-23-2007, 08:50 PM

Quote:

Originally Posted by NewSpawn

i can't imagine u hobbling

*I* can.....

Sounds like you're doing a good job. I'm DREAMING of a week off and counting the days.. This has been a looooooooong bulk.

*R*

RaSP · 03-23-2007, 08:52 PM

Quote:

Originally Posted by davtown

Here is a muscle up... essentially a pullup followed by a dip

heh. I do those in the pool all the time. Seriously I'm going to try that as soon as I get a chance. Always wanted a good excuse to play on the playground again.

*R*

DarkFalcon · 03-23-2007, 08:59 PM

Quote:

Originally Posted by dbflgirl

What's muscle up, DF?

.

lol..been playing too many games lately. Muscle up like level up. You lowered your bf% while maintaining the same weight which implies an increase in lean muscle therefore muscle up!

Ya OK I'm a geek.

And dav thanks for the video even if it wasn't what I meant.

**dbflgirl** · 03-23-2007, 09:34 PM

Thanks all. DF, I had a feeling you weren't recommending a specific exercise.

Have a great weekend everyone!!

DarkFalcon · 03-23-2007, 09:38 PM

Quote:

Originally Posted by dbflgirl

Thanks all. DF, I had a feeling you weren't recommending a specific exercise.

Have a great weekend everyone!!

You too, have any big plans?

**dbflgirl** · 03-27-2007, 02:34 PM

Ack, this new skin or forum look is clearly not intended for those of us with failing eyesight.

Ok, yesterday's workout was a vertical push/pull and it went like this:

Just as I pulled up to the gym, I remembered that there was a bunch of stuff I was supposed to have posted for my online course last night, so I scrambled through my workout so I could get home and do that.

Pull-ups - wide grip
1x6 @90
2x6 @80

Pulldowns
1x8 @75
3x8 @80

Face pulls
4x8 @70

Triceps Rope Pressdowns
3x8 @50

Seated Triceps Extensions
3x8 @30

Iso-lateral shoulder press
3x7 @60

**dbflgirl** · 03-27-2007, 02:37 PM

Today was quads and it went like this.... so much better than last week.

Box Squat
1x20 @30
1x15 @50
1x10 @60
1x6 @80
1x4 @90
All weights + bar

Hack squat
4x8 @110

Lunges (mix of statis and walking)
3x10 @30 (10 each leg)

Single leg extensions
2x8 @40
1x8 @45

RaSP · 03-27-2007, 07:19 PM

Nice workout!

*R*

GameDayDog · 03-27-2007, 09:48 PM

I'm witcha on that.. I lyke da old skin... I gotta figure out how to change it..

Meanwhyle, those muscle ups and wall climbs will come in handy when u're running from the police...

Peace..~G

**dbflgirl** · 03-29-2007, 02:48 PM

Ok, today was horizontal push/pull. I did ok except that I didn't do the DB pullovers and forgot to come up with a replacement for them, so my wo was a little short.

Cybex Converging Press
4x6 @70
Last time was 4x8 @60 so I was really pleased with this.

Seated Rows
1x6 @105
3x6 @97.5
This was also a nice increase over last time. Another for me.

CGBP
1x5 @25 + bar
1x6 @25 + bar
2x5 @25 + bar
This was better than last time but still not as good as it could be. I can't shake my spooked feeling here and I didn't have anyone to ask to spot me. A here.

Standing Preacher Curls
4x8 @30
This is a big increase over the last time I did these. The seated incline curls I've been doing paid big dividends.

I also did some ab stuff. I tried something that look a little like this, only you do it hanging from the edge of a bench, but it didn't seem to do anything. I felt I could have kept on doing them for hours, so I am sure I wasn't doing something right. Then I did my standard ab stuff, which doesn't seem to do anything either. I need some new ab stuff in my routine. Yes, that's a plea for help!

**A.FreeRadical** · 03-29-2007, 07:41 PM

Quote:

Originally Posted by dbflgirl

... I need some new ab stuff in my routine. Yes, that's a plea for help!

My favorites are:

Stability Ball Crunches. Do these while keeping tension on your abs. If you do this without relaxing your abs, you will really decrease the amount that you would normally do. This is just a short movement exercise. It is not a situp.

Hanging leg raises. Do these starting with your legs hanging strait down, then, without swinging, slowly raise your knees as close to your chest as your can. Hold for a second or two, then slowly lower your legs ending up hanging strait down. The key here is to not swing your body to help you raise your knees.

Cable crunches. With knees on the floor reach up and grab the rope pulls. Sit down on you heals (or close) and bend at the waist (keeping your elbows locked in a bent position) and using your abs pull your head down close to the floor. Use a weight that you can only do 25-50 reps until failure.

All of the above can be done with varius twists or rotations to hit the obliques.

Lie on your back with hands behind your head and knees bent with thighs vertical. Alternate touching the right elbow to your left knee and then touching your left elbow to your right knee. Repeat.

Declined bench medicine ball crunch. Use a 6-10 lb medicine ball on your chest as you do crunches. If this is too easy, use a 1,2,3 approach. 1. With ball to chest, decline and crunch up. 2 With ball extended to your left side, decline and as you crunch up bring the ball extended to your front. 3. With the ball extended to your right side, decline and as you crunch up bring the ball extended to the front. Then repeat.

Most pilates exercises will work the abs as well as other core muscles.

I hope that helps m'lady.

*

JJ_Sungirl · 03-29-2007, 08:18 PM

Hey babe,

It's really hopping in here! You have been working your butt off, so to speak..hehehe The workouts look really strong. Way to go on the increases! So, is it confirmed, are you doing IMPC???? Details, c'mon

DarkFalcon · 03-29-2007, 10:04 PM

By the way if some of you prefer the old IronMass skins you just have to click on usercp..then go into edit options...scroll down to the bottom of the page and you'll see a box where you can choose any of the old skins.

03-23-2007, 06:30 PM	#183
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Here is a muscle up... essentially a pullup followed by a dip __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-27-2007, 02:37 PM	#191
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Quads Today was quads and it went like this.... so much better than last week. Box Squat 1x20 @30 1x15 @50 1x10 @60 1x6 @80 1x4 @90 All weights + bar Hack squat 4x8 @110 Lunges (mix of statis and walking) 3x10 @30 (10 each leg) Single leg extensions 2x8 @40 1x8 @45

03-27-2007, 07:19 PM	#192
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 930 Recipes: 0 Rep Power: 30	Nice workout! R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever... 6'4" @ 201. Finally got back to 500lb deadlift.

03-27-2007, 09:48 PM	#193
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	I'm witcha on that.. I lyke da old skin... I gotta figure out how to change it.. Meanwhyle, those muscle ups and wall climbs will come in handy when u're running from the police... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

03-23-2007, 06:16 PM	#182
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	What's muscle up, DF? Ok, hamstrings today, but it was a short workout because 1) my legs still hurt from Tuesday and 2) I had to meet a friend for breakfast. Sumo Squats 1x12 @60 3x12 @75 Pullthroughs 1x8 @80 3x8 @90 Damn perverts. Kneeling Curls - single leg (doh!) 1x8 @40 3x7 @40 This was a big increase over the last time I did these. Hyperextensions with hold at the top 4x8 W/25lb plate Over and out.

03-23-2007, 09:34 PM	#188
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Thanks all. DF, I had a feeling you weren't recommending a specific exercise. Have a great weekend everyone!!

03-27-2007, 02:34 PM	#190
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Ack, this new skin or forum look is clearly not intended for those of us with failing eyesight. Ok, yesterday's workout was a vertical push/pull and it went like this: Just as I pulled up to the gym, I remembered that there was a bunch of stuff I was supposed to have posted for my online course last night, so I scrambled through my workout so I could get home and do that. Pull-ups - wide grip 1x6 @90 2x6 @80 Pulldowns 1x8 @75 3x8 @80 Face pulls 4x8 @70 Triceps Rope Pressdowns 3x8 @50 Seated Triceps Extensions 3x8 @30 Iso-lateral shoulder press 3x7 @60

03-29-2007, 02:48 PM	#194
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Ok, today was horizontal push/pull. I did ok except that I didn't do the DB pullovers and forgot to come up with a replacement for them, so my wo was a little short. Cybex Converging Press 4x6 @70 Last time was 4x8 @60 so I was really pleased with this. Seated Rows 1x6 @105 3x6 @97.5 This was also a nice increase over last time. Another for me. CGBP 1x5 @25 + bar 1x6 @25 + bar 2x5 @25 + bar This was better than last time but still not as good as it could be. I can't shake my spooked feeling here and I didn't have anyone to ask to spot me. A here. Standing Preacher Curls 4x8 @30 This is a big increase over the last time I did these. The seated incline curls I've been doing paid big dividends. I also did some ab stuff. I tried something that look a little like this, only you do it hanging from the edge of a bench, but it didn't seem to do anything. I felt I could have kept on doing them for hours, so I am sure I wasn't doing something right. Then I did my standard ab stuff, which doesn't seem to do anything either. I need some new ab stuff in my routine. Yes, that's a plea for help!

03-29-2007, 08:18 PM	#196
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Hey babe, It's really hopping in here! You have been working your butt off, so to speak..hehehe The workouts look really strong. Way to go on the increases! So, is it confirmed, are you doing IMPC???? Details, c'mon

03-29-2007, 10:04 PM	#197
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	By the way if some of you prefer the old IronMass skins you just have to click on usercp..then go into edit options...scroll down to the bottom of the page and you'll see a box where you can choose any of the old skins.