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 Sandra's Journal

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sandra

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Age : 48
Location : Philadelphia PA

PostSubject: Re: Sandra's Journal   Thu Feb 02, 2012 3:15 pm

I meant to write and have since corrected Standing bent over dumbbell rows. Not sure what to call it it's basically a bent over row but I'm not supported with my leg on a bench.

I haven't used straps in so long and I probably won't unless I start to seriously go up in weight and chalks a good idea also. I haven't used chalk in a long time either. BTW that pictures pretty creepy. Where did you get it?
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sandra

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PostSubject: Re: Sandra's Journal   Thu Feb 02, 2012 3:15 pm

Feb 2, 2011 shoulders biceps

Super set
Dumbbell shoulder press
20lbs x 15
30 x 12
40 x 10
45 x 10
50 attempted but could only do two and it was a hard two. I could have asked for a spotter but I was done

Preacher curl
Bar + 10lbs x 15
Bar + 20 x 15
Bar + 30 x 15
bar + 40 x 12
Bar + 50 x 10
Bar + 60 x 2

Superset
Barbell press
60lbs x 10
70 x 8
80 x 4

Alternating dumbbell curls
25lbs x 10
30 x 10
35 x 10

Superset
Upright rows
50lbs x 10
60 x 10
70 x 6

Incline hammer curl
20lbs x 10
25 x10 x 2
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Pete
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PostSubject: Re: Sandra's Journal   Fri Feb 03, 2012 3:13 am

Ahh, I see so you are doing a one arm bent over dumbbell row, with the non-working arm either supporting on the opposite knee or not being used. If you aren't supporting with non-working arm it's as much a core exercise as a back one (haa haaa you could call it a 'bent over core row') as you'd be really working the anti-rotators (Stuart McGill would be happy with you).
I just used google to find the picture as there is a bit about homunculus idea out there. I think I first heard about it from a training DVD, Brett Jones I think or maybe Gray Cook, I'm sure it was an FMS-type DVD (Functional Movement Screen).
Yes, I know the FMS is being questioned right now with a few research studies questioning it's validity, but I still use a version of it as part of an assessment (I do also use weighted movement-something the FMS misses out, stuff like old injuries is still my number 1 predictor etc etc, so it's not used exactly as advertised). I also don't use it to gauge injury prevention at all either. I mainly use it simply to spot overall symmetry (important in general population & symmetrical sports athletes - so you never get symmetry in say a tennis player, but you can get close with a swimmer for example) & my thoughts are that it will aid in longevity in the sport if you improve basic movement, so if you couldn't do the overhead squat with a stick, then you could later, you've got to be better...right? The same goes for stabilising the core in the push-up position, or doing a lunge or hurdle step etc....it may not be a great predictor of injury as that relates to too many factors, but if can improve movement it 'could' keep you at the activity you love a little longer - I'm not saying I won't switch if a better tool comes along, but for now, even with the nay-sayers, I'm sticking with it until I can find a better tool to replace it.
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PostSubject: Re: Sandra's Journal   Fri Feb 03, 2012 5:35 am

Normally today is a rest day and since this is my last day of vacation (I go back to school on Monday) I woke up early to tweak my resume. And sitting here on the computer I am starting to get motivated to do legs. So I may just head out to the gym in a few. I'll let you know what happens Very Happy
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PostSubject: Re: Sandra's Journal   Fri Feb 03, 2012 3:50 pm

Legs Feb 3, 2011
So I did make it to the gym after all. And was motivated to do some leg training. Legs used to be so easy for me to train and train hard, but as I get older it gets harder and not just physically but mentally as well.

First up, Zercher Squats and I haven't done these since January 17th

Zercher squats
Warm up Bar x 10 x 2 biceps hurt from yesterday which makes it kind of a challenge to hold the bar
60lbs x 10 reps
90lbs x 10
130lbs x 10

Music: AC/DC's You Shook Me All Night remix and Thunder Struck

Squats
90lbs x 10 reps
130lbs x 8 reps
150 x 6 reps
170 x 5 reps
Traps hurt from yesterday's training.
Music: Cameo's Word Up, Disturbed's Striken, & Blake Shelton & Trace Adkins Hillbilly Bone

Low, low squats below parallel sitting and pausing. Haven't done those in years and wanted to see what it felt like. Of course I used to do this with a lot more weight
90lbs x 2 x 3 sets
Music: John Mellencamp - Paper and fire, and The Village People - Go West

Leg press
90lbs x 10
180 x 10
270 x 10
360 x 10
450 x 5
Music: Janell Monae -Tight rope, Def Leppard - Pour Some Sugar on Me

Superset

Straight leg dead lift
90lbs x 10 reps
110lbs x 10 x 2

Leg Extensions
70 x 10
80 x 10
90 x 10
100 x 10
120 x 10
Music: Disturbed -Animal, Snap - The power, Judas Priest -Breaking the Law, Robert Rudolph and the Family Band- Ain't Nothing Wrong With That
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Pete
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PostSubject: Re: Sandra's Journal   Sat Feb 04, 2012 4:11 am

One day when you are wanting a real challenge to the norm you're going to have to try a "50's day". This is pretty tough, but you can make it easier or harder by your weight choices. First you need music, you have to play only hits from the 1950's, that's important! (ok it's not, but it gets you knowing something weird is happening). Next you pick out any exercises, make the workout as hard or as easy as you like, but the rule is you HAVE to do 50 reps of each exercise, not in one set, that would make the weight too light, but in as many sets as it takes. The last time I did this was last summer (I'm using memory, not my log book, so bear with me). I did squats for sure, deadlift (or possibly single leg deadlift in which case 50 each leg!), shoulder press with a pair of wheels on a 2" thick barball (I have a pair of wheels with tires on that have an attachment so you can fit them to a barbell to them) (these things in fact the standard 1" hole ones ARE mine in that photo as I asked for the first set to be made! Yep, I train with standard, not Olympic plates at home), KB snatches (not too hard to 50 anyway I know) & a few other bits & bobs like abs, calves, bis & tris I think I might have done something stupid like a gripper or similar right at the end (not a heavy one maybe a CoC trainer or #1?). Basically I did a whole body with one exercise knee dominant, hip dominant a push, a pull (can't remember the upper body pull off-hand?), & a bit of other stuff just because I could & it was a challenge day. I picked a weight for the movements that I could do about 10-12 reps, rested as little as I could, just went banging them out. After the squat & deadlift a break is ok Very Happy but start the next once you are nearly, but not quite recovered for the last. This is simply a 'fun' event, or for a day you want a challenge or a change from the normal...expect some soreness the next day as it's different from the usual. Finally the goal is to do the 50 in as few sets as possible (&/or as quickly as possible) using good form - no 'bobs' in place of squats, or cheat curls, pick a weight you can have a chance at maintaining decent form on & remember doing stuff like standing pressing or similar after a squat & deadlift (100 reps total!) it is going to be down somewhat, so tend to go lighter than your 10 rep max on stuff like that!
How hard is this....if you've done the 20 reps squat 'supersquat' routine, it isn't quite as hard as that once you've done it for a few weeks (what is the supersquat routine: pick a weight you can squat for 10 reps max, then do 20 using a form of rest/pause, but the bar has to stay on your back, next session add 5 pounds & repeat, 3 x a week - I'm not sure I could do THAT routine again!)...I didn't puke doing 50's day, I did come close a couple of times & had to sit down for a bit - it's a mental test as much as a physical this one, especially the start if you are stupid enough to back to back squat & deads. You can't do it properly without 50's music mind you Laughing
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sandra

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PostSubject: Re: Sandra's Journal   Mon Feb 06, 2012 4:05 pm

Pete I'm way ahead of you. I've done whole workouts with 30, reps, 50, even 100 reps. It's brutal. Mostly did these before a bodybuilding competition and I have also introduce this type of training to my clients from time to time.
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PostSubject: Re: Sandra's Journal   Mon Feb 06, 2012 4:07 pm

So school started back today and one thing I am looking forward to is getting back to eating the way I like. I do so much better with food when there is structure in my life. So starting today I am also going to also post what I eat. Very Happy

Workout Chest & Triceps Very Happy
Chest
Hammer strength incline chest press
25lbs each x 20 reps
45lbs x 15
55 x 13
65 x 8

Incline dumbbell
50lbs x 10reps
60lbs x 4 that sucked
55lbs x 10

Dumbbell bench
55lbs x 10 reps
60 x 10
65 x 6

Pec deck
70 x 12
80 x 10
90 x 10
100 x 10

Seated overhead dumbbell extentions
40lbs x 10 reps
45 x 10
50 x 10

Seated one arm overhead ext
15lbs x 12 reps
20 x 12
25 x 6

Triceps
V push downs
90 x 10
100 x 10 x 2
110 x 10
120 x 6

One are push downs
30 X 10
40 x 10 x 2

Food
First of all I did not get off to a good start today. My dog Rocky got sick last night from something and kept me up for a good chunk of the night. So I woke up showered and packed breakfast and lunch and headed off to school. During my first class I started to get hungry and so grabbed the bag of mini carrots that I brought (this is so not my usual breakfast. Any way here my food:

Morning meal aka breakfast baby carrots 425g (15oz)
Lunch Clementines 12
Pre workout 1 pint blueberries & 2 large bananas smoothie
Post workout and dinner 1 banana, salad with 142 grams mixed greens: 1 pint grape tomatos, one avocado and juice from a lemon.
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Pete
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PostSubject: Re: Sandra's Journal   Tue Feb 07, 2012 3:44 am

Wow you don't eat a great deal. I'm a calorie-burning machine - I think (without actually workout the calories in detail) that my breakfast has more calories than your day!

Break fast for Pete today:

Morning seeds (normally I have 2 tablespoons of flax seed in a 'milk' which varies along with a teaspoon of MSM, teaspoon of cissus quadrangularis- using the last of that up as it can cause a false positive if you drug-test, so after this lot it's out of here - which is annoying as it is an awesome plant to take -here's a bit about it if you're interested - damn those stupid drug-tests in sports!), but at the moment I'm using this pre-ground stuff that has flax, some other seeds, goji in (birthday prezzie Very Happy ), it's ok, but I'm used to flax.

Smoothie
50cc scoop of hemp protein
tea spoon of spirulina
tea spoon of chorella
tea spoon of moringa
half tea spoon of wheatgrass powder (too cold to grow my own right now, when I do I grow spelt grass & juice)
1/4 teaspoon kelp
teaspoon brewers yeast
teaspoon turmeric
chopped fresh ginger
frozen mixed berries (about a handful)
filled up with with various salad greens (this time they are organic 'peppery' mix of greens but I vary as available)
mixed with whichever 'milk' I have in at the time (today is hemp, but I use soya, oat or whatever)

2 slices of spelt bread toast, today I felt like some variety so I cut them in half & had each half had a different topping, so I had organic peanut butter, yeast extract, this spread based on (orang-utan friendly) palm oil, & tahini

today I had porridge with some vine fruit & goji berries, a few walnuts, 2 Brazil nuts & a banana added, when it's warmer I move to muesli (I often still add walnuts & Brazil nuts)

That was my breakfast experience, the smoothie rotates proteins with hemp, rice & pea taking turns each day, as I said usually it's fresh ground flax, but apart from that this is the brekkie I'm eating pretty much everyday, but I need a LOT of calories to add a single pound of mass, so it's a battle, me Vs the plate to add weight.
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sandra

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Location : Philadelphia PA

PostSubject: Re: Sandra's Journal   Mon Feb 13, 2012 7:56 pm

My eating has been way off since moving to Philadelphia and starting school but I realize I just don't have the activity to support the eating more food. It will be interesting to see what happens as the temperature gets warmer and I spend more time outside and less time in class. Very Happy
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sandra

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PostSubject: Re: Sandra's Journal   Mon Feb 13, 2012 7:57 pm

I am just now getting around to adding this workout
February 7th Back Day

Bent over row
60lbs x 12
70lbs x 10
80 x 10
85 x 5

T Bar
55 x 12
70 x 12
90 x 10
110 x 6

Super set

Reverse shrugs
40lb bar x 12
60 x 12
80 x 12
90 x 10
110 x 8

Seated row
90 x 12
100 x 12 x 2 forgot to change the weight
110 x 12
120 x 10

Super set
Hammer strength plate loaded row
90 x 12
180 x10
200 x 10

Close grip pull down
100 x 12
120 x 10 this one was hard
120 x 8
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sandra

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PostSubject: Re: Sandra's Journal   Mon Feb 13, 2012 8:02 pm

Chest and triceps today after an unplanned 5 day break
Incline bench
bar x12
80 x 12
100 x 10
110 x 8

Incline dumbbell bench
40 x 12
50 x 10
55 x 10
60 x 5

Barbell bench
130 x 8 x 2

Pec machine
80 x 12
90 x 10
100 x 10

Hammer strength bench
90 x 10
90 x 8
100 x 10

Seated overhead dumbbell extensions
40 x 10
50 x 10
55 x 10

V push downs.
90 x 10
100 x 10
110 x 7
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sandra

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PostSubject: Re: Sandra's Journal   Fri Feb 17, 2012 1:44 pm

Back day February 14

Super set
Hammer strength plate loaded row
90lbs x 12
140 x 12
180 x 12
200 x 10

Seated row
90 x 12
100 x 12
110 x 12
120 x 10

Superset
Db row
55lbs x 12
65 x 12
75 x 12
85 x 8

T bar
45 x 12
70 x 10
90 x 8

V Bar pull down
90 x 12
100 x 12
110 x 12
120 x 10
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sandra

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PostSubject: Re: Sandra's Journal   Fri Feb 17, 2012 1:51 pm

Feb 16 shoulders and biceps

Hammer strength Iso- lateral shoulder press
45lbs on each side x 10 x 2
55 x 8

Barbell standing shoulder press
Bar x 12
60 x 10
70 x 8

Upright rows
60 x 10
70 x 10
80 x 4

Barbell shrugs
130 x 15
180 x 10

Superset

Barbell curls
40 x 10
50 x 10
60 x 10
70

Dumbbell side raises
10 x 15
15 x 12
20 x 10

Preacher bench dumbbell curl
20 x 12
25 x 10
30 x 10

Reverse preacher bench curl
20 x 15 x 2
30 x 15

Dumbbell hammer curl
25 x 10
30 x 10
35 x 10

Cable curl
55 x 12
65 x 12
75 x 10
85 x 10
95 x 10
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PostSubject: Re: Sandra's Journal   Fri Feb 17, 2012 1:53 pm

Leg day feb 17
Warm up
Front squat
Bar x 10 x 2

Squat
90 x 10 x 2
130 x 10
150 x 8
180 x 3

Super set
Leg press
90 x 10
180 x 10
270 x 10
360 x 10

Straight leg dead lift
90 x 10
110 x 10
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PostSubject: Re: Sandra's Journal   Fri Feb 17, 2012 2:49 pm

It's been good keeping up with your workouts this week. I'm just recovering from the worst illness I've had in maybe a decade! I suppose everything has an up side & after the disorientation wore off a bit it gave me a chance to watch the new 6 DVD Functional Strength Coach (FSC) 4 set (over 10 hours of lecture & practical stuff). It was interesting stuff, if you follow Mike Boyle & his FSC series, this didn't have the big marketing idea of "The death of the squat" that was in FSC 3 (just google it, I'm sure it must be out there if you've not seen it before - the whole bilateral squatting is dead, long live single leg squats idea). This one had a few ideas I'd not thought of . I won't go into it all here as I thought I'd do a blog post covering it. My training philosophy is fairly similar to Mike Boyle's I suppose. The only main difference is I use a little ab flexion at times, he doesn't & a few exercises choices. I think the guy is probably brighter than me in many ways & certainly has does know a thing or 2, if you've not seen his stuff before, it's certainly interesting even if you don't agree with all of it.
Anyway, I should be back to training by the weekend, my eating is slowly coming back (I couldn't eat for a couple of days!). So, I'm looking forward to that!
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PostSubject: Re: Sandra's Journal   Fri Mar 02, 2012 4:17 pm

Chest and Shoulders Feb 28
Back to gym after an unexpected break, my car broke down

Superset

Incline db bench
35lbs x 12
40 x 12
50 x 10
55 x 6

Hammer strength bench
90lbs x 10
90 x 8
90 x 9

Dumbbell bench
50lbs x 10
55 x 10
60 x 9
65 x 4

Decline dumbbell bench
50lbs x 10
55 x 10
60 x 7

Pec dec
90 x 10
100 x 10 x 2

Shoulders
Barbell standing shoulder press
40lb bar x 15
60 x 10
80 x 2
70 x 8

Upright rows
60 x 10
70 x 10
80 x 4

Dumbbell shoulder press
30lbs x 12
35 x 10
45 x 2 grabbed by mistake
40 x 8

Side raises
15 x 12
20 x 10 x 2
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PostSubject: Re: Sandra's Journal   Fri Mar 02, 2012 4:18 pm

March 1 Back
Seated row
90 x 12
100 x 12
110 x 12
120 x 12
130 x 10

Reverse pec deck
50 x 12
60 x 12
70 x 10

T bar
45 lbs x 12
70 x 10
80 x 10
90 x 10

Dumbbell row
60lbs x 10
70lbs x 10
80 x 8
85 x 6

Barbell row
40 x 12
90 x 10
110 x 10
130 x 5

Shrugs
90lbs x 15
110 x 15
130 x 15
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PostSubject: Re: Sandra's Journal   Fri Mar 02, 2012 4:19 pm

Biked 2.68 Miles to the gym and on the way home biked 7.58 miles

Biceps and Triceps
Barbell curl
40lbs bar x 12
50 x 12
60 x 10
70 x 8

Preacher curl
20 x 10
40 x 10
50 x 10
55 x 4

Reverse preacher curl
10lbs x 15
20 x 10 x 2

Superset
Dumbbell over head extensions
35 x 10
40 x 12
45 x 10
50 x 10
55 x 8

Alternating curls
20 x 12
25 x 12
30 x 10
35 x 6

Lying tricep extensions
15lbs x 20
20 x 15
25 x 10

V push downs
70 x 15
80 x 12
90 x 10

Cable curls
60 x 12
70 x 12
80 x 12

Push downs
80 x 12
90 x 10
100 x 10
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PostSubject: Re: Sandra's Journal   Wed Mar 07, 2012 6:13 pm

Today I biked over 8 miles today including biking to the gym and the weather was great, 60 degrees in Philly

Today's workout was Chest and Shoulders

Incline dumbbell bench
35lbs x 12
40 x 10
45 x 10
50 x 10
55 x 10
60 x 4

Dumbbell bench
55lbs x 10
60x 10
65 x 6

Dumbell flyes
25lbs x 12
30 x 12
35 x 10
40 x 6

Decline bench
90lbs x 12
130 x 6
130 x 5

Side raises
15lbs x 10
20 x 10 x 2

Dumbbell shoulder press
30lbs x 12
35 x 10
40 x 10

Upright row
40lbs x 10
50 x 10
60 x 10

One are side raise
15lbs x 10
20 x 10
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PostSubject: Re: Sandra's Journal   Thu Mar 08, 2012 4:43 am

You lucky so & so that's warm - we are still only approaching 50F (I needed to convert that as we use Celsius in the UK - well some older people still use F but most of us don't understand it - to us 0 is freezing & 100 is boiling - yes we are simple folk Very Happy )
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PostSubject: Re: Sandra's Journal   Thu Mar 08, 2012 6:04 am

I love it and I have total spring fever and I am saying by by to winter Very Happy
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PostSubject: Re: Sandra's Journal   Fri Mar 09, 2012 8:53 pm

Today biked about 13.29 miles today, just getting around town.

March 9th

Today was Back day

Barbell row
40lbs x 15
60 x 15
80 x 12
90 x 10
110 x 10

Dumbbell row
55lbs x 10
65 x 10
70 x 10
75 x 10

T bar
45lbs x 15
70 x 10
90 x 10
100 x 7

V pulls down
80 x 12
90 x 12
100 x 12
110 x 12
120 x 10

Wide grip pull down
90 x 10
100 x 10
110 x 10
120 x 7

Barbell shrugs
90lbs x 15
130 x 15
150 x 10
170 x 10

Dumbbell shrugs
50lbs x 15
55 x 12
60 x 10
65 x 10
70 x 10
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PostSubject: Re: Sandra's Journal   Wed Mar 14, 2012 6:57 pm

March 13 Biceps and Triceps
Biked 6.19 miles to and from the gym

Barbell curl
Bar x 12
60lbs x 10
70 x 10
80 x 3

Superset
Bench dips
10 x 5 sets

Preacher curl - not sure how much the bar weighs it's a light if someone knows let me know
20lbs x 12
30 x 12
40 x 10
50 x 10

Superset
Alternating hammer curls
25lbs x 10
30 x 10
35 x 10
40 x 10
45 x 8

Bench dips
10 reps x 6 sets

Seated over head extensions
40lbs x 10
45 x 10
50 x 10

V push downs
70 x 10
80 x 10
90 x 10
100 x 10
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PostSubject: Re: Sandra's Journal   Wed Mar 14, 2012 7:00 pm

Biked 6.13 miles to and from the gym
March 14 chest and Shoulder
Bench
Bar x 12
90lbs x 12
130 x 8
150 x 1

Dumbbell bench
50lbs x 10
55 x 10
60 x 10

Incline bench
80lbs x 10
90 x 10
110 x 6

Incline flyes
25lbs x 10
30 x 10
35 x 10

Side raises
15lbs x 10 x 2
20 x 10

Superset
Pushups
10 reps x 4 sets

Barbell standing Shoulder press
40lbs x 10
60 x 10
70 x 5

Super set
Upright rows
50lbs x 10
60 x 10
70 x 6

Push ups
10 set x 6
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