Wednesday's workouts

Tuesday was an off day. Just  mowing the lawn but that probably the hardest cardio workout I do all week. Wednesday - Back Day 12:45 pm to 2:15 pm @ Power Shack Gym warm up 20 min (walking, stretching and abs) Power Cleans Partial Deadlifts from just below knees 1 Arm DB Rows Long Pulley Rows Wide Grip Pulldowns Diesel Shrugs supersetted with DB Shrugs Sidebends w 100# DB @ home 2:30 to 3 pm walk 30 minutes outside (just to get some sun) 8:30 pm @ work Gym walk treadmill 30 min, up to level 8, up to 3.4 mph 1.6 miles

 The Secret:

1. Show up
2. Work Hard
3. Repeat

What the hell happenned? I look away for a minute and you are all gone. Pre-Lift Cardio Warm Up -- 5 minutes Circuits: ABDOMINALS Crunch Twists - 15 Knee to Chest Crunches - 15 Side-Ups - 10 LOWER BACK Hyperextensions III - 10 Hyperextensions I - 20 THIGHS Squats 12 CHEST Barbell Bench Press 10 BACK Wide-Grip Front Pulldowns 10 SHOULDERS Seated Barbell Front Press 10 TRAPEZIUS Barbell Upright Rows 10 TRICEPS Cable Pushdowns 10 THIGHS Leg Extensions 10 BICEPS Standing Barbell Curls 10 THIGHS Lying Leg Curls 10 Squats 12 CHEST Barbell Bench Press 10 BACK Wide-Grip Front Pulldowns 10 SHOULDERS Seated Barbell Front Press 10 TRAPEZIUS Barbell Upright Rows 10 TRICEPS Cable Pushdowns 10 THIGHS Leg Extensions 10 BICEPS Standing Barbell Curls 10 THIGHS Lying Leg Curls 10  :smokin:Mike

Hey Mike! You found us. I just figured Ca burned up or they went off the power grid for awhile. They updated the site and grouped it all together. I like the text editor a lot better but could still use a spell checker. Good workout Mike. Kicking A$$ Bro. Go to that link I posted on here about the women's training...they're doing a circuit that would kill me. It's long bu****ch the whole thing.

I was like, WTF? I stumbled across this and saw your pretty face.

Thanks Mike.

I exfoliate. Glad you found us. I took me awhile to figure out exactly where I was. Guys are like that I guess, we hate to ask for directions.

WoW!!!  You guys are kicking A$$!! Makes me look like a real wimp. O.K., here goes.   Wednesday Workout. Legs 5 Mins. warm up stretches. 20 Mins. elipitical, lever 9, 3.4mph 10 Mins. eliptical, level 10, 3.2mph (I'm working on this.) 50 Sitting leg squats, 80 Lbs. 60 Leg curls, 45 Lbs 60 Leg extensions, 45 Lbs 50 each, inner thigh and outter thigh resistance, 75 Lbs each. Friday, core and back work.

Good job Sallie!

 

I love eliptical machines!

 

Mike

Good job Sallie!

You're kicking A$$ too. Can we say A$$ on here? If we could  say A$$ I would say you would be kicking it.

There are no wimps on here! Just doers! "Do it because others won't." Earl

Finally I found you....Yesterday ended up being an off day for me also headed right now to take my dog out and do some lifting...been home lately since it's nice out. Michelle

Does your dog lift? That would be cool, little doggie dumbbells.