July Strength Challenge - It is for YOU - sign up

[BDawg]

Because of trips at the beginning and end of the month, I'm making my numbers low. I'm going to say 6 gym visits with an hour of weight training each time. This includes warm-up sets, but does not include my stretch time at the end or cardio work.

Same routine as last month.

Day A:
Squat Thrust
Bench Press
Deadlift
Dip
Inclined Weighted Situps
Weighted Hyperextensions

Day B:
Squat Thrust
Military Press
Lat Rows
Pullup (still assisted)
Inclined Weighted Situps
Weighted Hyperextensions

0/360

[ldyj]

1st day. Here's how it went for today's 15 minute commitment:

Using 3 lb. weights, 2 sets of 15 ea:
side bends
biceps curl
hammer curls
shrugs
triceps kick back

25 crunches

[neutronnorman]

Day 1, Thursday, 02,07,2009

Chest:

Bar Bell Bench press:
set1: 75 lb. warm up
set2: 245 lb. 8 reps
set3: 235 lb. 9 reps
set4: 225 lb. 10 reps
set5: 225 lb. 8 reps

60 degree Incline Dumbell fly:
set1: 76.6 lb. 12 reps
set2: 76.6 lb. 15 reps (I dunno', go figure)
fascia stretching: 5 second, the burn was incredible holding the pair of 76.6 lb dumbell in the extreme stretch position of the fly.

Shoulders:

Seated Barbell Military Presses: (pyramid weight up)
set1: 75 lb. 13 reps
set2: 85 lb. 9 reps
set3: 100 lb. 7 reps

Dumbell side lateral raises:
set1: 56.6 lb. 8 reps
set2. 56.6 lb. 7 reps
fascia stretching: 12 seconds each side

Triceps: (Iron tear drop weight plates):

Lying EZ-bar triceps presses (skull crushers to the bridge of my nose):
set1: 75.8 lb. 14 reps (rep speed, medium: 2 sec. up; 4 sec. down)
set2: 75.8 lb. 11 reps (rep speed, slow: 4 sec. up; four sec. down)
Set3: 103.3 lb 8 reps (rep speed, fast: explosive)
DROP Set (as little time as possible to change weight)
73.3 lb. 10 reps (explosive)
fascia stretching: (Holding the bar at the contracted position above the bridge of my nose: 15 seconds)

Total time of workout: 47 minutes

Pre workout meal:
8 fl. oz of espresso, black, no cream or sweetener of any kind (Cafe Bustelo)
Post workout meal:
2000 mg CLA
I scoop whey protein isolate
Cube steak 6.7 oz
Olive Oil 1.33 Tablespoons
Mrs. Dash steak rub
Sprinkle of salt-substitute, Morton's
2 teaspoonful of Cod Liver Oil
Fitina Brand B vitamin and phosphorous supplement
Finest B complex
Multi-vitamin and mineral
Calcium supplement

Calories: 666 (spooky)

Fat: 43 g, 57%
Carb: 3 g, 3%
Protein: 67 g, 40%




This afternoon I will do abs but the results will be posted in July Ab Challenge..
Later, everybody! Have a wonderful day!

Norman

[cafe_et_creme]

30 more mins from me:

Using my 8kg kettlebell my workout goes like this:

5 min skipping
followed by 3 sets of
8 x Turkish getup
10 x (each side) one arm kettlebell row
10 x (each side) one arm press
10 x (each side) between the leg pass
10 x (each side) one arm kettlebell swing
3 min Jogging on the spot
plank pose 30secs (going to aim to hold for 60...in time)

60/500

[Pretty Lady]

I complete 40 min. with my tone and sweat video. It work you out using a toning cores to work out your legs, chest, back, shoulders, arms and abs.

[chinadoll]

The month started during a scheduled break time for me. So far I only have 15/600 but tomorrow is a lifting day.

15/600

[ldyj]

Day 2; 15 minute commitment. Used the equipment at the gym and I'm embarrassed to say I don't know the names of the machines I used. I'll learn them before the end of the month, I promise!! Anyway, I used 4 different machines for lower body and did 2 sets of 15 reps after doing 20 minutes on the treadmill at elevation 7.

[neutronnorman]

Friday, July 3, 2009

I didn't feel like doing squats today, but I'm feeling guilty. I did squats last Tuesday and went pretty heavy, so I feel a bit burned out. But before the day is through, I will do squats, albeit, possibly low weight and high repetitions. So far:

Back:

Non-assisted Pull-ups:
set1: 12 reps
set2: 8 reps
set3: 8 reps
set4: 7 reps
set5: 7 reps
set6: 7 reps

Inverted neutral grip rows:
set1: 6 reps
set2: 7 reps
set3: 7 reps

Biceps:

Barbell Iron Teardrops
set1: 80 lb. 12 reps, speed: medium
set2: 80 lb. 11 reps, speed: super slow
set3: 80 lb. 16 reps, speed: explosive

Forearms:

Barbell wrist curls:
set1: 70 lb. 26 reps
set2: 70 lb. 18 reps
set3: 70 lb. 17 reps

Reverse Barbell wrist curls:
set1: 50 lb. 12 reps
set2: 50 lb. 12 reps
set3: 40 lb. 25 reps.

Total time spent doing this lazy, non motivated, crappy workout: 30 minutes

But I'll hit legs before I go to sleep.....

[neutronnorman]

I suffered an Injury! Yikes!....

I started doing barbell back squats and went this far:
set1: 125 lb. 20 reps
set2: 175 lb. 15 reps
set3: 195 lb. 2 reps then.... My inner thigh muscle made a ripping sound. It felt like a venetian blind being rolled up. I was going to pyramid up to 255 lb. So, I guess I'll rest legs until Tuesday. I will apply electro stimulation to the injured area during the weekend.

I was planning on 4 sets of dead lifts, and a couple of sets of leg extensions and leg curls followed by abs. I'll just take a mini-layoff instead.

[ldyj]

Day 3, 15 minute commitment:

Each 2x15 - 1 lb. weights (I'll work up - hopefully!)
Shoulder lifts
Arm lifts
Military Press
Lateral Rise
Upright Row
Curls
"Muscle Man"
Forward Extensions

Zumba 1 hr.