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Nelly
08-08-2005, 08:10 AM
Well its been about 2 years since I last posted. Well I'm back! Going to be starting WBB#1 with a some modifications! I'm not that strong so my weights will be low....Soon I'll be up there!! :evillaugh

Height: 5'9"
Weight: 252ish
BF - 33%-35%

Goal - Lose the BF (The Keg) and try and get a 4-6 pack!!

Day 1

Chest

Dumbell Bench Press - 2X6-8 reps
Dumbell Flyes - 2X6-8 reps
Dips - 2X6-8 reps

Back

Deadlifts - 2X6-8 reps
Barbell Rows - 2X6-8 reps
Shrugs - 1X10-12 reps

Cardio

Day 2

Cardio

Day 3

Legs

Squats - 2X6-8 reps
Hack Squats - 2X6-8 reps
Leg Curls - 2X6-8 reps
Straight Legged Deadlifts - 2X6-8 reps
Standing Calf Raises - 4X10-12 reps

Abs

Crunches - 4X8-10 reps

Cardio

Day 4

Cardio

Day 5

Shoulders

Seated Dumbell Press - 3X6-8 reps
Standing Lateral Raises - 3X6-8 reps

Triceps

Cable Pushdowns - 2X6-8
Kickbacks - 2X6-8

Biceps

Barbell Curls 2X6-8
Hammer Curls 1X6-8

Cardio

Day 6

Cardio (Maybe)

Day 7

Cardio (Maybe)

Nelly
08-08-2005, 01:24 PM
Warmup

6 minutes - Cross-trainer - Level 2 - Manual

Workout

Dumbell Bench Press - 25/8 - 40/8
Machine Flyes - 60/8 - 75/8
Deadlifts - N/A/8 - 20/8
Cable Seated Rows - 60/8 - 80-8
Front Pulldowns - 60/8 - 70/8
Dumbell Shrugs - 50/12
Dips (Machine) {Helper} - 130/8 - 120/8

Cardio

Cross-trainer - 30 minutes
Fat Burn mode
466 calories burned
4.03 distance

Note: I know Dips should have came after my flyes but both Dips were busy and I didn't really feel comfortable making a fool out of myself. In the end I just went for it and I went to machine that could help me. 130 is a lot of help but have to start somewhere.

Feels good to get back to the gym and start training again :evillaugh

Nelly
08-09-2005, 10:49 AM
Cardio

Program: Fat Burn
32 minutes - Cross-trainer
537 Calories burned
4.64 Distance

Nelly
08-10-2005, 09:06 PM
Legs

Squats - 30/8 - 90/8
Leg Press - 180/8 - 220/8
Leg Curls (Each leg) - 25/8 - 30/8
Straight Leg Deadlifts - 50/8 - 60/8
Seated Calf Raises - 90/10 - 115/10 - 125/10 - 135/10
Crunches - 0/10 - 0/10 - 0/10 - 0/10

Cardio

Cross-Trainer
Program: Fat Burn
32 minutes
518 Calories
4.49 Distance

dissipate
08-11-2005, 12:38 AM
good luck with losing the bodyfat and getting your 6 pack :)

Nelly
08-12-2005, 07:42 AM
good luck with losing the bodyfat and getting your 6 pack :)


Thanks for the encouragement dissipate. Taking it one day at a time.

Nelly
08-12-2005, 07:44 AM
Cardio

Program: Fat Burn
42 minutes - Cross-trainer
683 Calories burned
5.91 Distance

Nelly
08-12-2005, 11:27 AM
Shoulders/Triceps/Biceps

Machine Shoulder Press - 40/8 - 55/8
Seated Dumbell Press - 20/8 - 30/8
Standing Lateral Raises - 10/8 - 20/12
Tricep Cable Pushdowns - 30/8 - 60/8
Kickbacks - 20/8 - 25/8
Preacher Curls - 30/8 - 50/8
Hammer Curls - 20/8 - 30/8

Cardio

Cross-Trainer
Program: Fat Burn
32 minutes
551 Calories
4.77 Distance

Nelly
08-17-2005, 10:02 AM
I tried WBB1 and to me it didn't seem that i even went to the gym. I have a new program

Day A

{SUPERSET}
Dumbell Incline Bench Press - 3-5 sets - 10 reps
Incline Flyes - 3-5 sets - 10 reps

{SUPERSET}
Chinups - 3-5 Sets - 10 reps
Seated Cable Curls

{SUPERSET}
Preacher Curls
Hammer Curls

Cardio

Day B

Squats - 3-5 sets - 10 reps
The lift (I forget the name of it..you satrt as if you are performing a deadlift - you bring it up to your waist...then to your shoulder and then straight up)
Seated Calve Raises

{SUPERSET}
Skull Crushers - 3-5 sets - 10 reps
Close Grip Presses - 3-5 sets - 10 reps
Kick backs - 3-5 sets - 10 reps

Crunches - 3-5 sets - 10-15 reps

Cardio

I'll do A/B 2-3 times a week..depending cause i work 12 hour shift work..so it will vary.

Nelly
08-17-2005, 02:24 PM
Superset
Dumbell Incline Bench Press - 20/10 - 25/10 - 30/10
Incline Flyes - 20/10 - 20/10 - 20/10

Superset
Chinups - +150/10 - +160/10 - +160/10 (Arms were dead tired)
Seated Cable Rows - 50/10 - 60/10 - 70/10

Superset
Preacher Curls - 30/10 - 40/10 - 50 - 10
Concentation Curls - 20/10 - (20/4-10/6) - 15/10

Cardio

Cross- Trainer
20 minutes
357 Calories burned
3.09 Distance

Nelly
08-17-2005, 02:33 PM
Squats - 50/10 - 60/10 - 70/10 - 80/10

The Lift - n/a/10 - n/a/10 - 10/10

Seated Calve Raises - 45/10 - 80/10 - 105/10

Superset
Skull Crushers - 30/10 - 30/10 - 30/10
Close Grip Presses - 30/10 - 30/10 - 30/10
Kickbacks - 20/10 - 20/10 - 20/10

Abs - Didn't get them in - Will start Abs on Thursday!!!

Cardio

Cross-Trainer
Fat Burn Program
20 minutes
316 Calories burned
2.73 Distance Burned

Nelly
08-17-2005, 02:35 PM
Superset
Dumbell Incline Bench Press - 20/10 - 25/10 - 30/10
Incline Flyes - 20/10 - 25/10 - 25/10

Superset
Chinups - +170/10 - +165/10 - +160/10
Seated Cable Rows - 50/10 - 60/10 - 75/10

Superset
Preacher Curls - 30/10 - 40/10 - 50/10
Hammer Curls - 20/10 - 20/10 - 20/10

Cardio

Cross-Trainer
Fat Burn Program
20 minutes
333 Calories burned
2.88 Distance

Nelly
08-18-2005, 10:15 AM
Squats - 50/10 - 60/10 - 70/10 - 80/10

The Lift - n/a/10 - 10/10 - 10/10

Seated Calve Raises - 45/10 - 80/10 - 105/10

Superset
Skull Crushers - 30/10 - 30/10 - 30/10
Close Grip Presses - 30/10 - 30/10 - 30/10
Kickbacks - 20/10 - 20/10 - 20/10

Crunches - n/a/15 - n/a/15 - n/a/15 - n/a/15

Cardio

Cross-Trainer
Fat Burn Program
20 minutes
352 Calories burned
3.05 Distance Burned

Nelly
08-22-2005, 10:25 AM
Superset
Dumbell Incline Bench Press - 20/10 - 25/10 - 30/10
Incline Flyes - 20/10 - 25/10 - 30/10

Superset
Chinups - +165/10 - +160/10 - +150/10
Seated Cable Rows - 50/10 - 65/10 - 80/10

Superset
Preacher Curls - 30/10 - 40/10 - 50/10
Hammer Curls - 20/10 - 25/10 - 25/10

Cardio

Cross-Trainer
Fat Burn Program
20 minutes
300 Calories burned
2.59 Distance

Nelly
08-23-2005, 11:36 AM
Workout

Squats - 50/10 - 70/10 - 80/10 - 100/10

The Lift - n/a/10 - 10/10 - 20/10

Seated Calf Raises - 45/10 - 80/10 - 115/10 - Cramps in my calves

Superset
Skull Crushers - 30/10 - 30/10 - 40/10
Close Grip Presses - 30/10 - 30/10 - 40/10
Kickbacks - 20/10 - 20/10 - 20/10

Crunches - n/a/20 - n/a/20 - n/a/20 - n/a/20 - n/a/20

Cardio

Cross-Trainer
Fat Burn Program
20 minutes
298 Calories burned
2.57 Distance Burned

I started yawning at the gym today after my sqauts, but I lifted more..strange but I'll take it :D

Nelly
08-24-2005, 07:57 PM
Cardio

Cross-Trainer
Fat Burn Program
30 minutes
512 Calories burned
4.43 Distance Burned

Nelly
08-26-2005, 05:14 AM
Superset
Dumbell Incline Bench Press - 20/10 - 25/10 - 30/10
Incline Flyes - 20/10 - 25/10 - 30/10

Superset
Chinups - +165/10 - +160/10 - +150/10
Seated Cable Rows - 50/10 - 65/10 - 80/10

Superset
Preacher Curls - 30/10 - 40/10 - 50/10
Hammer Curls - 20/10 - 25/10 - 25/10

Cardio
Cross-Trainer
Fat Burn Program
20 minutes
350 Calories burned
3.03 Distance

Focused70
08-26-2005, 08:14 AM
You have dumbbell kickbacks in your routine?

And no shoulder work?

Please tell me I'm seeing things. :eek:

Nelly
08-26-2005, 08:39 AM
You have dumbbell kickbacks in your routine?

And no shoulder work?

Please tell me I'm seeing things. :eek:


Hey SobaAddict70, Shoulders are in Day B. I was callling it the lift before, but I found out today that its called Clean and Press.

Kickbacks are in my Superset. I'm going to be taking out Close Grip Presses and adding Tri Pushdowns. I find I'm getting nothing out of the Close Grip Presses.

Nelly
08-26-2005, 08:45 AM
Workout

Squats - 60/10 - 80/10 - 100/10 - 120/10

Clean and Press - n/a/10 - 10/10 - 15/10 - Went down 5 in last set - (Proper Form)

Seated Calf Raises - 45/10 - 80/10 - 100/10 - Went down 10 in last set - No Cramps in my calves

Superset
Skull Crushers - 30/10 - 30/10 - 40/10
Close Grip Presses - 30/10 - 30/10 - 40/10
Kickbacks - 20/10 - 20/10 - 20/10

Crunches - n/a/20 - n/a/20 - n/a/20 - n/a/20 - n/a/20

Cardio

Cross-Trainer
Fat Burn Program
20 minutes
329 Calories burned
2.85 Distance Burned

Nelly
08-28-2005, 12:01 PM
Cardio

Cross-Trainer
Fat Burn Program
35 minutes
570 Calories burned
4.93 Distance

Nelly
08-29-2005, 08:32 PM
Superset
Dumbell Incline Bench Press - 20/10 - 25/10 - 30/10
Incline Flyes - 20/10 - 25/10 - 25/10

Superset
Chinups - +160/10 - +155/10 - +145/10
Seated Cable Rows - 50/10 - 70/10 - 90/10

Superset
Preacher Curls - 30/10 - 40/10 - 50/10
Hammer Curls - 20/10 - 25/10 - <30/10 (4-3-3)>

Cardio
Cross-Trainer
Fat Burn Program
25 minutes
409 Calories burned
3.54 Distance

Nelly
08-31-2005, 07:14 AM
Workout

Squats - 60/10 - 100/10 - 130/10

Clean and Press - n/a/10 - 5/10 - 10/10

Seated Calf Raises - 45/10 - 90/10 - 105/10

Superset
Skull Crushers - 30/10 - 30/10 - 40/10
Close Grip Presses - 30/10 - 30/10 - 40/10
Kickbacks - 20/10 - 20/10 - 25/10

Crunches - n/a/20 - n/a/20 - n/a/20 - n/a/20 - n/a/20

Cardio

Cross-Trainer
Fat Burn Program
25 minutes
419 Calories burned
3.62 Distance

Nelly
08-31-2005, 09:01 AM
Cardio

Cross-Trainer
Fat Burn Program
40 minutes
649 Calories burned
5.62 Distance

Nelly
09-01-2005, 10:58 AM
Superset
Dumbell Incline Bench Press - 20/10 - 25/10 - 30/10
Incline Flyes - 20/10 - 25/10 - 30/10

Superset
Chinups - +160/10 - +155/10 - +145/10
Seated Cable Rows - 50/10 - 70/10 - 95/10

Superset
Preacher Curls - 30/10 - 40/10 - 50/10
Hammer Curls - 20/10 - 25/10 - 25/10

Cardio
Cross-Trainer
Fat Burn Program
25 minutes
413 Calories burned
3.57 Distance

Nelly
09-06-2005, 09:24 AM
Squats - 60/10 - 100/10 - 130/10

Clean and Press - n/a/10 - 5/10 - 10/10

Seated Calf Raises - 45/10 - 90/10 - 100/10

Superset
Skull Crushers - 30/10 - 40/10 - 40/10
Close Grip Presses - 30/10 - 40/10 - 40/10
Kickbacks - 20/10 - 20/10 - 20/10

Crunches - n/a/20 - n/a/20 - n/a/20 - n/a/20 - n/a/20

Cardio

Cross-Trainer
Fat Burn Program
25 minutes
409 Calories burned
3.54 Distance

Nelly
09-06-2005, 09:29 AM
Superset
Dumbell Flat Bench Press - 20/10 - 25/10 - 30/10
Flat Bench Flyes - 20/10 - 25/10 - 30/10

Superset
Chinups - +160/10 - +155/10 - +145/10
Seated Cable Rows - 50/10 - 70/10 - 95/10

Superset
Preacher Curls - 30/10 - 40/10 - 50/10
Hammer Curls - 20/10 - 25/10 - 25/10

Cardio
Cross-Trainer
Fat Burn Program
25 minutes
412 Calories burned
3.56 Distance

Nelly
09-06-2005, 01:10 PM
Squats - 60/10 - 100/10 - 130/10

Clean and Press - n/a/10 - 5/10 - 10/10

Seated Calf Raises - 45/10 - 90/10 - 100/10

Superset
Skull Crushers - 30/10 - 40/10 - 40/10
Close Grip Presses - 30/10 - 40/10 - 40/10
Kickbacks - 20/10 - 20/10 - 20/10

Crunches - n/a/20 - n/a/20 - n/a/20 - n/a/20 - n/a/20

No Cardio

Nelly
09-09-2005, 10:43 AM
Cardio

Cross-Trainer
Fat Burn Program
40 minutes
693 Calories burned
6.00 Distance

Nelly
09-09-2005, 10:46 AM
Superset
Dumbell Incline Bench Press - 20/10 - 25/10 - 30/10
Dumbell Incline Bench Flyes - 20/10 - 25/10 - 30/10

Superset
Chinups - +160/10 - +150/10 - +140/10
Seated Cable Rows - 50/10 - 70/10 - 90/10

Superset
Preacher Curls - 30/10 - 40/10 - 50/10
Hammer Curls - 20/10 - 25/10 - 25/10

No Cardio

Nelly
09-15-2005, 08:52 PM
Squats - 60/10 - 100/10 - 130/10

Clean and Press - n/a/10 - 5/10 - 10/10

Seated Calf Raises - 45/10 - 90/10 - 100/10

Superset
Skull Crushers - 40/10 - 40/10 - 40/10
Close Grip Presses - 40/10 - 40/10 - 40/10
Kickbacks - 20/10 - 20/10 - 20/10

Crunches - n/a/20 - n/a/20 - n/a/20 - n/a/20 - n/a/20

No Cardio

Nelly
09-15-2005, 08:54 PM
Cardio

Cross-Trainer
Fat Burn Program
45 minutes
790 Calories burned
6.84 Distance

Nelly
09-15-2005, 09:00 PM
Superset
Dumbell Incline Bench Press - 20/10 - 25/10 - 30/10
Dumbell Incline Bench Flyes - 20/10 - 25/10 - 30/10

Superset
Chinups - +160/10 - +150/10 - +140/10
Seated Cable Rows - 50/10 - 70/10 - 90/10

Superset
Preacher Curls - 30/10 - 40/10 - 50/10
Hammer Curls - 20/10 - 25/10 - 25/10

No Cardio

Nelly
09-15-2005, 09:03 PM
Squats - 60/10 - 100/10 - 130/10

Clean and Press - n/a/10 - 5/10 - 10/10

Seated Calf Raises - 45/10 - 90/10 - 100/10

Superset
Skull Crushers - 50/10 - 50/10 - 50/10
Close Grip Presses - 50/10 - 50/10 - 50/10
Kickbacks - 20/10 - 20/10 - 20/10

Crunches - n/a/20 - n/a/20 - n/a/20 - n/a/20 - n/a/20

No Cardio

Nelly
09-15-2005, 09:08 PM
Superset
Dumbell Incline Bench Press - 20/10 - 25/10 - 30/10
Dumbell Incline Bench Flyes - 20/10 - 25/10 - 30/10

Superset
Chinups - +160/10 - +150/10 - +140/10
Seated Cable Rows - 55/10 - 70/10 - 90/10

Superset
Preacher Curls - 30/10 - 40/10 - 50/10
Hammer Curls - 20/10 - 25/10 - 25/10

Cardio

Cross Trainer
Fat Burn Program
25 Minutes
437 Calories Burned
3.78 Distance