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TKO
09-07-2006, 04:37 PM
Ahhh, I finally figures out how to start my own thread!!!! Hello to all, and have a great day! Great back day short girl and yobrickwall. :nod:

YoBrickWall
09-07-2006, 06:22 PM
hi there TKO..yeah it was awesome..tell chris not to spend all the money at the strip club before you get out there

YBW

Pup
09-07-2006, 06:29 PM
You know...perhaps you should come up with a different journal title...unless of course you only plan to train back ;)

BTW...if y'all are getting together before you head out, please let me know, I'll make sure i stop by.

YoBrickWall
09-07-2006, 06:54 PM
yo pup- suppose to be saturday night at loggers.... i think she meant to say great A55 workout ya think

YBW

TKO
09-08-2006, 02:20 PM
The title is fixed...I think!!! Now that I know what the hell it's for. Yeah, I am going to loggers on Sat. bout 9 or 10pm. It'll be fun I hope! All are welcome/expected:hump:

TKO
09-08-2006, 03:03 PM
I am such an azz! I thought I was writing in the same journal,but I started another. I tried to rename this one Wyoming Sweetpea, but you have to be smarter than the computer...lol

TKO
09-08-2006, 03:30 PM
Ok... When I get out to my new home I need to get back into it. I am going to write in here where I was at with my max on my lifts so ya'll can hold me responsible too!!!

Bench 150x1
Squat 205x2
Preacher 65x2 (spot on 2nd rep)
Bi-cable curl 70x2
Tri rope 90x6
Lat pull 140x4
Seat row 120x 6
Tri over head press 45x4
Hanging dips bodyweightx15
BB shrugs 135x10
DB shrugs 35x6
Trap raise 95x4
Bent over row 115x6
Back fly 80x2 ( barely get 2nd )
Butterfly 100x 6
Incline dumbell fly 30x6
Flat dumbell press 55x4
Incline bench 105x4
( don't do decline)
Cable cross overs 60x 8
Reverse cable crossovers 35x 8
Skull crushers 35x 6
Flat dumbell tri ext 15x 10
Leg extension 190x 15
Ham(leg) curl 120x8
Lunges ( no weights) 4 sets 50 reps
Cardio high Ellip 35min 600cal, Tread run 3-6 mi 300-600cal, bike 15-20 min 200 cal.
I live to overtrain...lol

This is just so I know where I need to get back to. I was doing this workout with YBW, Shortgirl, and lilGreg though, so we will see if I can find someone in Wyoming to motivate me like you guys do!!!
For all of you judging my lifts- yes I really do this weight, and no I don't look as awsome as I should from doing all this. This was also my training for another BB show in OCT. that I am not doing now cause I am moving...Which is why I am not lifting that heavy anymore ( for now)
Peace out!!

[/COLOR][/COLOR]

JustinF
09-08-2006, 03:32 PM
You're all set. I re-named your journal and got rid of the other one.
Good luck with your goals.

TKO
09-08-2006, 03:34 PM
You're all set. I re-named your journal and got rid of the other one.
Good luck with your goals.
You da man...man!!!
Thank you very much

shortgirl
09-08-2006, 06:10 PM
Hey Girl! Yeah I'm Pretty Sore Today, Ecspecially Now. Just Got Back Bout Half An Hour Ago From Doing Full Body Workout. First One For Me. I Loved It!!!! I Think We're Doing It Again Tomorrow Morning, You Gonna Come In? I'll Probably Get There Around 9:00 (so I Can Sleep In A Little). I Can't Imagine How I'm Gonna Feel Tomorrow!!!! Awesome Cardio For You Today, I Wish I Had Your Ambition. Well If I Don't See Ya Tomorrow Morning Maybe I'll See You Tomorrow Night. Have A Great Night!!!

YoBrickWall
09-08-2006, 06:34 PM
Geez i dont understand why yo bith are sore...shortgirl youll have no choice about seeing me tomorrow i gotta work.. be ready to have your A55 kicked again

YBW

TKO
09-09-2006, 12:54 PM
See you all 2nite @ Loggers hopefully!!!
Alrighty... I think I'll be able to make it in sunday. I am packing up the trailer @10am, so I should be done or able to stop 4 awhile @ 2pm to work chest!!!

TKO
11-07-2006, 01:14 PM
Alrighty... Here I go! I am going to try to keep up on putting my workouts in here. Somedays suck; somedays are great

Monday

Walk 1 mile
Teach aqua aerobics 1 hr

Lat pulldown
70x12
90x12
110x10
120x8

1 arm row
20x12
25x10
30x10
35x8

pull ups
6
6
8
7

cutting it short-felt yucky... need to eat!

TKO
11-07-2006, 01:17 PM
Tuesday

Teach cardio step aerobics 1 hr

leg extension
90x15
105x12
120x10

Seat ham curl
75x15
90x12
105x10

hip adductor
50x15
60x20
80x12

hip abductor
50x15
60x12
70x10

pull ups palms facing
8
10
8

Pup
11-07-2006, 01:25 PM
Good to see you posting Alex...how are things out there?

TKO
11-21-2006, 01:45 AM
I freakin love it out here! I am trying to keep up on posting but it's hard having to go tto the library to do it!

Monday( not too much today...headache)

Aqua aerobics for warm up 45min

Flat dumbell press
20x15
25x15
30x12
35x10
40x8
45x5
50x2

Incline fly
17.5x15
20x15
25x12
30x10

Cable cross
20x20
30x15
40x12
30x15

Abs & Glutes class-20min
Plie ball/ wall squats
90* ball/wall squats
heel digs on ball
tons of abs!

Cycle class (tough tough tough!!!)
60 min hard core!

Not much lifting but a great day none the less:clap:

TKO
11-21-2006, 11:50 PM
Tuesday
man I sure didn't lift much yesterday, but boy do I feel it!

Elliptical
38 min./ 3mi./500 cal

Shoulders
military press
35x15
35x15
35x15
40x12

upright rows
35x15
45x12
55x10
65x7

I dunno what these are called
90* rotator cuff to front and up
5x15
5x15
7.5x15
7.5x15

shoulder fly next three exercises were superset together
10x10x3

front raise
10x10x3

shoulder press
10x10x3

end w/ front plate raise
25x10
25x10
25x8

teach step class 60min.
good day...not good weight, but I am sore -n- feelin great!

TKO
11-25-2006, 10:28 PM
Wednesday SUCKED!
I feel like crap

Back

Wide grip pull down
75x15
90x12
105x8

pull ups
B.W.x8,15,15

hanging incline body pulls

B.W. x8,8,8,6

Good mornings

30x15,15,15,15

1 arm row

30x15
35x12
40x10
45x8

dumbell trap raise

20x15,15,15,15

TKO
11-25-2006, 10:28 PM
Thursday


EAT LOTS OF FOOD!!!

Friday

RECOVER!

TKO
11-25-2006, 10:31 PM
Saturday

Work 12 hr shift with 1 hr break

highstepper machine
30 min/300cal

leg curl
120x15
135x12
150x10


ham curl
50x15
65x12
80x10

leg press ( computerized machine)
3 sets
total weight
pos. 1450
neg.1750
reps 12,12,12

Pup
11-26-2006, 06:23 AM
Training sessions are looking wicked, you still trying to pack on some size for your next show?

mickyjune26
11-26-2006, 08:52 AM
Good workouts. Are you going to be doing some squats or deads soon?

TKO
11-28-2006, 01:08 AM
Training sessions are looking wicked, you still trying to pack on some size for your next show?

Yes, but the machines are different out here so it's taking sometime to get my lifting routine solid. They have ? automatic machines ??? out here with the regular ones that I've been testing out. You do a test set and extend full range till it's uncomfortable, and it sets your weight for you with poitive and negetive. Not sure how I feel about it, but it's not bad yet! With the holiday weekend I slept so much the last couple days I feel like a slug.

TKO
11-28-2006, 01:11 AM
Good workouts. Are you going to be doing some squats or deads soon?

I don't like to do regular deads cause it hurts my back real bad, so I either do them light or I like stiff leg better. It's the angle or something cause stiffs feel great. I also just moved and just found a workout partner I can trust enough to do squats with so yes... I will be squatting this week for the first time in 2 months!

TKO
11-28-2006, 01:12 AM
Sunday and Monday

Babysit 3 kids...4yrs,2yrs,4mo. :cry: 11am til 12 am both days:help:

That's gotta count for something...lol

Pup
11-28-2006, 05:39 AM
Sunday and Monday

Babysit 3 kids...4yrs,2yrs,4mo. :cry: 11am til 12 am both days:help:

That's gotta count for something...lol

Mental preparation...for what, i have no idea...but that's the best i could come up with :ninja:

TKO
11-28-2006, 11:52 PM
Tuesday

Elliptical 45 min. 625 cal

Chest

Flat Bench
45x25
65x12
85x10
95x6
115x2
125x2

Incline Bench
45x12
55x8
65x8
75x8
85x4
45x20

Decline bench
55x15
85x8,10

Incline fly
17.5x15
20x12
22.5x8
25x8

Tricep dips
B.W. x 6,6

Teach step aerobics
60 min.

I feel good, but I have got to stop the icecream!!!:bash:

8.8
11-29-2006, 01:49 AM
did i read in here that you compete in bodybuilding? i thought i was the only girl bodybuilder on this forum. how many times have you competed? whens your next show?

Pup
11-29-2006, 08:11 AM
Mmmm...ice cream

...training looks on point Alex, nice job.

TKO
11-29-2006, 10:49 PM
did i read in here that you compete in bodybuilding? i thought i was the only girl bodybuilder on this forum. how many times have you competed? whens your next show?

I just competed m first time in May. It was a small show, but I won 1st in novice and 2nd in open. I didn't look as good as I wanted, but I have this addiction to ice cream that hinders my diet. I trained for 5 mo. to lean out and I lost 23lbs, but I needed to lose like 30-35... I am trying now to pack some size on for my next show, but I just moved here to Wyoming; there isn't much info on shows. I think I'll get some size on and take a look at show times in January. Maybe plan for May if I can find one close... How about you? Is that your pic? You look great! We need to keep talking if poss.!!!

TKO
11-29-2006, 11:00 PM
Wednesday

9am cardio- Boot camp class 60 min
run 2mi.+ on track

Teach Aqua aerobics 3-4pm

Arms/ Shoulders

Seated dumbell curls
15x15
15x15
17.5x10

O.H. tricep extension
20x20
25x15
30x15

Upright row
20x15
30x15
40x12

Standing hammer curls
15x15
17.5x10
17.5x10

Tricep kickback
10x15,15,15

Reverse dumbell curl
7.5x12,12,12

Seated Tricep dip (machine)
90x12
105x12
120x10

Preacher curl ( machine)
25x15
30x12
35x12

Shoulder fly ( machine)
30x12
40x12
40x15

Tricep hammer press (machine)
30x15
40x12
40x15
I love this machine!

Abs ( all different ways)
100reps

Abs & glutes class 30 min.
(gliding lunges, step side squats w/ leg drag, crunches)

Teach cardio circuit class
lifting exercise for 1 min.
cardio drill 1 min.
total 60 min.

stretch!

Great day!

Eat ice cream! (ok maybe not so great now)lol

8.8
11-29-2006, 11:00 PM
I just competed m first time in May. It was a small show, but I won 1st in novice and 2nd in open. I didn't look as good as I wanted, but I have this addiction to ice cream that hinders my diet. I trained for 5 mo. to lean out and I lost 23lbs, but I needed to lose like 30-35... I am trying now to pack some size on for my next show, but I just moved here to Wyoming; there isn't much info on shows. I think I'll get some size on and take a look at show times in January. Maybe plan for May if I can find one close... How about you? Is that your pic? You look great! We need to keep talking if poss.!!!



thats awesome congrats on your firts win!!! i think it goes to say most people dont look as good as they want at their first show i know i didn't either- no way you had ice cream while cutting??? i barely ate any carbs on mine but i cut kinda quick next time ill be cutting for longer. i did my first show im september i only cut for 14 weeks and lost 25 pounds i as well will need to lose more the next time around(i've put on sooo much weight since my show) i got second in the mid weight division we didnt have novice division or anything. yep thats me in my avi! thank you- yep we definaly nee dot keep in touch

what did you weigh in at?

TKO
11-29-2006, 11:02 PM
Mmmm...ice cream

...training looks on point Alex, nice job.
Mmmmmmmm.... is right! Mint chocolat chip w/ hard chocolate shell topping!

Thank you. I am trying.

8.8
11-29-2006, 11:02 PM
Wednesday

9am cardio- Boot camp class 60 min
run 2mi.+ on track

Teach Aqua aerobics 3-4pm

Arms/ Shoulders

Seated dumbell curls
15x15
15x15
17.5x10

O.H. tricep extension
20x20
25x15
30x15

Upright row
20x15
30x15
40x12

Standing hammer curls
15x15
17.5x10
17.5x10

Tricep kickback
10x15,15,15

Reverse dumbell curl
7.5x12,12,12

Seated Tricep dip (machine)
90x12
105x12
120x10

Preacher curl ( machine)
25x15
30x12
35x12

Shoulder fly ( machine)
30x12
40x12
40x15

Tricep hammer press (machine)
30x15
40x12
40x15
I love this machine!

Abs ( all different ways)
100reps

Abs & glutes class 30 min.
(gliding lunges, step side squats w/ leg drag, crunches)

Teach cardio circuit class
lifting exercise for 1 min.
cardio drill 1 min.
total 60 min.

stretch!

Great day!

Eat ice cream! (ok maybe not so great now)lol




wow that a lot of cardio!!!


you deserve ice cream after that!!!

TKO
11-29-2006, 11:08 PM
I teach aerobics ( obviously) but I still have to workout. I really do have to do that much though cause my set point for cardio is sooooo high. Back home I was known as the cardio Queen, but if I don't do it I gain.
I weighed in at 137-just under 5'9". I am 151 right now, but feel awsome. I won't mess up next time. I hold weight in my bottom half easy!
I was real strict for the first 4 months, but I was working 70-80 hours a week and taking 12 credits at school. I lost my weight quick at first... adn started to cheat right after! Sucked but whatever!

8.8
11-29-2006, 11:25 PM
yea if thats whats your bodys used to make sense for sure aahh i weighed in at 138 haha so close but im only 5'6 - wow you were able to keep it off pretty damn good im at 175 right now - you must still be pretty lean


you live and learn right? that what i like to say

KevinStarke
11-29-2006, 11:27 PM
Wow i'm really impressed with your strength and muscle endurance, and congrats on your first win.

8.8
11-29-2006, 11:33 PM
Mmmmmmmm.... is right! Mint chocolat chip w/ hard chocolate shell topping!

Thank you. I am trying.

ooo mint chocolate chip is the best but i like it with peanutbutter(natty of course)

KevinStarke
11-29-2006, 11:35 PM
Vanilla Ice Cream > All other ON 100% Whey flavors..

TKO
11-29-2006, 11:36 PM
Thanks Kevin... I am still not up to par though with the move here and all, so Ihope to get there soon.

8.8 I look "normal" right now... not lean. I am putting on size though and feel great. I don't wanna put this on the record right now, but I need to hold myself responsible for my ice cream action

H- <5'9"
W-151 ish
B.F w/ digital calipers (not exactly correct, but it's all I have
Left arm 14in. 4mm
Belly at the biggest part 32in 17mm
smallest part 28in 6mm
Right thigh @knee 14mm
@6in up 27mm
B.F w/ my calipers 15.3-19.9
I need to quit the ice cream !!!

TKO
11-29-2006, 11:46 PM
My true favorite is a seasonal one by ben& jerry's called oatmeal cookie crunch... It's cinnamon ice cream with chunks of chocolate and chunks of oatmeal cookie...Mmmmmmmmmmmmmmmmmm Mmmmmmmm Mmmmmm!

KevinStarke
11-29-2006, 11:48 PM
Cherry Garcia's where its at.

8.8
11-29-2006, 11:49 PM
hahaha well no need to cut i completely right now- maybe just cut back if your really goin at it w/ the ice cream

8.8
11-29-2006, 11:50 PM
my fav ben and jerry is half baked- brownie and cookie dough chunks with vanilla and chocolate ice cream



this is becoming an ice cream thread lol

TKO
11-29-2006, 11:53 PM
See it 's not just the ice cream... It's that damn shell topping too!!! I use a whole bottle in like 2 bowls of icecream & the ice cream 1/2 gallon only lasts 3 bowls. I have a serious addiction to anything carb... Maybe that's the real reason for my cardio abilities...lol
I need to stop!

TKO
11-29-2006, 11:55 PM
my fav ben and jerry is half baked- brownie and cookie dough chunks with vanilla and chocolate ice cream



this is becoming an ice cream thread lol
Your right... totally:offtopic:

It is, but gotta find motivation to lift somewhere... If I was in perfect condition I probably wouldn't do as much ...lol
Jk

KevinStarke
11-30-2006, 12:00 AM
Half baked is pretty damn good too, I lived in Burlington, VT for a little while with my buddies so i've tried em all. Nothin wrong with a little ice cream every now and then girls, only live so long.

TKO
12-01-2006, 12:01 AM
Thank the heavens....Amen... Hallalu- never mind..lol They are all pretty good!

TKO
12-01-2006, 12:05 AM
Thursday

Day full of drama :-(

I didn't have time to lift

Elliptical 40min, 3 mi. 600 cal

Teach step - noone showed so I took boot camp class instead.
Boot camp 60 min.
walking pushups-30
frog hops-50
bicep curls-22lbs x25,25,25,25
Jump squats-30,30,30,30
Jump rope 10 min.
Laps around track-10
wall squats-5min.
abs-10 min.

feel good, but wish I coulda lifted today!

Pup
12-01-2006, 06:31 AM
Ben and Jerry's half-baked for the win!

8.8
12-01-2006, 08:54 PM
Thursday

Day full of drama :-(

I didn't have time to lift

Elliptical 40min, 3 mi. 600 cal

Teach step - noone showed so I took boot camp class instead.
Boot camp 60 min.
walking pushups-30
frog hops-50
bicep curls-22lbs x25,25,25,25
Jump squats-30,30,30,30
Jump rope 10 min.
Laps around track-10
wall squats-5min.
abs-10 min.

feel good, but wish I coulda lifted today!


get it in tomrrow!

TKO
12-02-2006, 12:39 AM
And so I did!!!

Friday

Legs (light) (heavy next week)

Elliptical 35min. 2.6mi. 500cal

Barbell squat
45x15
95x12
115x10
125x8

Leg ext.
90x15
105x15
120x15

Ham curl
75x15
90x15
105x15

Hip adductor
60x15
70x15
80x15

Hip Abdductor
60x15
70x15
70x15

Leg press calve raises
90x25,25,25

Leg ext (computerized machine)
3 sets @12 reps ea.
total weight
1- pos.1554 neg.1700
2-pos.1760 neg.2020
3-pos.3520 neg.4040

back extensions- 12,12,12
weighted ab machine-12,12,12

I might be off my ice cream kick now:-) pray for me...lol

TKO
12-03-2006, 01:38 PM
Saturday- bartend 10am-10pm
=tired!

Sunday-off

KevinStarke
12-03-2006, 02:53 PM
Wow real strong squatting, great leg work all around nice session.

hardgainer169
12-03-2006, 07:00 PM
Hey TKO where in WY do you live? I'm going to UW here in Laramie.

YoBrickWall
12-03-2006, 07:11 PM
yo girl..got yo email and sent one back..nice logo under yo name

YBW

8.8
12-04-2006, 05:38 PM
good job gettin that leg day in !! squats baby!!! gotta love em!

TKO
12-05-2006, 10:19 PM
Hey TKO where in WY do you live? I'm going to UW here in Laramie.

I just moved here to Casper! I love it.

TKO
12-05-2006, 10:24 PM
Monday

Host 10-2pm

Elliptical
60min.-4.5mi.-850cal

Leg day again

Barbell squat
45x15
95x12
115x10
135x8
165x3

Leg exten
105x15
120x12
135x12

Ham curl
90x15
105x15
120x12

Leg press calf raise
90x25
180x25,25,25,25

Stiff legged dead lift
50x15
60x15
70x15
80x14 (fail)

(starting to feel sick to my stomach)

lunges
10x15,15,15

Light leg press
180x25,25,25

Run on treadmill
1mi.-10min-125cal

goin home to eat!

TKO
12-05-2006, 10:30 PM
Tuesday

Elliptical
25min.-2.75mi.-375 cal

Tricep press down
27.5x15
32.5x15,15
37.5x15

cable curl w/ bent w bar
27.5x12,12,12

skull crushers
30x15
40x10,10,10

supersetw/ narrow press
30x15
40x10,10,10

Preacher curl
35x12
45x10,10

Tricep press arm exten. (machine)
40x12,12,12,12

Preacher curl (machine)
40x12,12,12,12

seated dumbell bi curl
15x15
17.5x12
20x10
25x6

O.H. tri exten.
30x15
35x10
40x6(fail)

bicep cable curl (one handle in ea. hand)
30x15
40x8
50x4
60x2(fail)

Teach step aerobics 60min.

TKO
12-05-2006, 10:31 PM
good job gettin that leg day in !! squats baby!!! gotta love em!

I do I do I do!!!:strong:

hardgainer169
12-05-2006, 11:24 PM
I just moved here to Casper! I love it.

Sweet! we go thru on the way to visit folks in Sheridan. We'll honk next time we pass thru:hello:

Nice Progress btw

Pup
12-06-2006, 08:46 AM
Nice work Alex, mega volume!

TKO
12-06-2006, 11:25 PM
Thank you-thank you...

Wednesday

Hostess 10-2pm

Treadmill warmup
1mi.jog-10min.-125cal

Teach aqua aerobics 3-4pm

Light chest day(not alotta time)

Warm up on flat bench
45x25

Push ups w/ chains hanging off smith bar+ball under toes
B.W. x12,12,12,8(fail)

Incline bench
75x6
65x12,12,12
(arms are too sore from yesterday to go heavy...I'm pissed!)

Decline on smith
65x12
85x10
95x8
65x12

Go to abs & Glutes class
30min.

Teach Cardio Circuit 60 min.
1min.cardio drill
1min. strength exercise

cardio-jump rope,plyojacks,mountain climbers,high knees,jump squats over BOSU,skier lunges

Strength-lunges,tricepdips,pushups on BOSU, shoulder press (front & military), leg bridge on BOSU

feel good, but sore!

8.8
12-07-2006, 10:31 AM
oooo im lovin the push ups- now thats some core work right there if ive ever seen it!

TKO
12-07-2006, 10:21 PM
YOu ain't a kiddin... My first real time doin those + I love em!

TKO
12-07-2006, 10:33 PM
Thursday

12:00 Teach morning Cardio Circuit-45min.
w/ walking lunges w/ ab rotation, O.H tricep exten.,bicep curl while balancing seated on BOSU, chest fly w/ band,rev. bi curl w/ band, kicks to bag.

1pm Treadmill 15 min. 1.25mi.-150cal
1:15 elliptical 18 min.-1.35mi.-250 cal
1:35 HIgh stepper 13min.-res@12-1535strides-150cal

eat lunch-turkey burger w/ salad

4:00 lift shoulders

dumbell fly
8x10
10x10
12x10
15x10

dumbell press
10x25
12.5x20
15x15
20x12

military press
50x10x4

dumbell trap shrug
20x15
25x15
30x15
35x12

front dumbell press
10x15
12.5x12
15x15
20x8

front plate raise
10x15
25x10,10,10

trap raise
30x15x4

90*rotator cuff rotation
7.5x12
10x7(fail)
10x10
10x10

Rear delt rope pull
40x15
50x15
60x12
70x10

lateral raise (machine)
30x12
35x10
20x18 (fail)

Run 1 mi on tread @5:15pm
10min.-125cal

Boot camp class
60min- 3 mi on track
pushups galore (like 100 spread out)
bunch of other stuff

I am tired! Long day

8.8
12-08-2006, 07:36 PM
happy friday!!!!! yea for the weekend!!

YoBrickWall
12-08-2006, 07:41 PM
good workout girl.. are you planning any shows out there or gonna try to do one back here?

YBW

shortgirl
12-08-2006, 08:05 PM
Hey girl, sounds like your doing awesome!! Keep up the good work, you put us WB girls to shame with all your training! Guess we have to work with what we got, for now. Take care

TKO
12-09-2006, 10:41 PM
good workout girl.. are you planning any shows out there or gonna try to do one back here?

YBW

The closest shows I can find are in Colorado, so I will go there if I can get my diet back on track. I won't even write it down right now-that's how bad!:whip:

TKO
12-09-2006, 10:42 PM
Hey girl, sounds like your doing awesome!! Keep up the good work, you put us WB girls to shame with all your training! Guess we have to work with what we got, for now. Take care

That's just it... I have sooo much to workout with out here. THere are so many nice people, and such nice equipment!!! I really love it out here so far! Take care though, and don't quit ! Look at larry, Perfect example of it's not what you have - it's what you do with it!

YoBrickWall
12-10-2006, 04:16 PM
good workout girl.. maybe this summer if i can get someone to come out there we can hit yo gym for a couple of days..

YBW

KevinStarke
12-10-2006, 06:43 PM
Strong sessions lately keep it up.

Pup
12-11-2006, 07:50 AM
Training is solid Alex, we'll have to talk shop on your diet, i've been researching a few ideas that incorporate full-blown cheat days, perhaps its something you could use to your advantage.

TKO
12-12-2006, 11:06 PM
Training is solid Alex, we'll have to talk shop on your diet, i've been researching a few ideas that incorporate full-blown cheat days, perhaps its something you could use to your advantage.

I am always open to new ideas... It's not like I can screw up any worse than I am right now...lol:bang:

TKO
12-12-2006, 11:08 PM
good workout girl.. maybe this summer if i can get someone to come out there we can hit yo gym for a couple of days..

YBW

That would be great!!! You'd love it out here... Plus, ya'll would blow the pants off everyone out here! They don't workout here like we do!:evillaugh

TKO
12-12-2006, 11:09 PM
Strong sessions lately keep it up.

Thank you... I am trying!

TKO
12-12-2006, 11:15 PM
Monday

Not a damn thing...

Hostess 10-2pm

Went to take a quick nap before lifting-after work
I slept til 6pm!
Damn me ( but it felt really good!)


Tuesday

Hostess 10-2pm

Elliptical 20min-250cal

Lift (light leg day)

Squat
45x15
95x12
115x10
135x8

Plie squat
45x15x3

Leg exten.
90x15
105x15
120x15

Ham curl
90x15
105x15
120x15

Hip adductor
60x15
70x15
80x15

Hip abductor
70x15
80x15
90x15

Leg press calve raise
90x25x3

Stiff legged dead lift
50x15x3

Box lunges
B.Wx15x3

Leg press
270x20x3

Treadmill
jog .5 mi (knees hurt me right now!)

Teach step class
60 min.
good class

Bob
12-13-2006, 06:04 AM
Looking strong TKO!!
And don't worry about Monday.. rest is good.. it's when we grow!!

Keep lifting heavy, eating right and resting enough...
BTW.. How is Wyoming? I've always wanted to go there? You & your husband live anywhere near Yellowstone?

YoBrickWall
12-13-2006, 06:38 AM
Slacker Babe... our christmas party is this weekend and guess who is our waitress? Wanda.

YBW

TKO
12-14-2006, 10:58 PM
Thanks bear! I hope that it's the right stuff growing...lol
I do love it here in WY... Just sumthin bout it!
I live about 3-4 hours away from yellowstone in Casper!

YBW- I can't belive it... How was she? Wait, you prob don't remember (drink a lot?)

TKO
12-14-2006, 11:04 PM
Wednesday

Tread run 25min.-2.5mi.-300cal@10:30am
Hostess 11-2
Teach aqua class 3-4 pm

Light chest day (not much time w/ teaching)

Incline bench 45x12
65x10
75x8
85x6
95x2

Flat bench
65x10
95x6
105x3
115x1

dips (for chest)
B.W.x 8,8,8,8

D.B press on ball
20x12
30x10
40x4

Teach circuit 60min.

KevinStarke
12-14-2006, 11:04 PM
Awesome squats.

TKO
12-14-2006, 11:20 PM
Thursday

Teach circuit @12:00 for 45min. consisting of:
strength- front squats, seated row, tricep exten, walking pushups on BOSU, dumbell lunge w/ one leg on ball
cardio- ride bike, alternating kicks to side & front, jump squats over BOSU, toe taps on BOSU, plyo jump jacks aka superstars

Treadmill @ 1pm
run 2mi walk 1mi. 40min.- 350cal

Arms

Barbell curl
30x15
45x10
55x8
55x6

Skull crushers (superset w/ narrow press)
30X15
40X12
50X10
60X6

Narrow press
30x15
40x12
50x10
60x6

Preacher curl
25x20
35x12
45x8
25x15 w/ wider grip than first 3 sets

Tricep cable press down w/ vbar
50x25
60x20
70x15
90x10

Seated dumbell curl (superset w/ O.H d.b press)
15x15
17.5x12
20x10
25x6

O.H dumbell press
25x15
30x12
35x8
35x8

Teach step class @5:30pm
60min

TKO
12-14-2006, 11:25 PM
Awesome squats.

Thank you, but actually I am really disappointed w/ my lifts out here still.
I was up to 205 on my squat back home, but everything is heavier out here!:mad:

TKO
12-14-2006, 11:31 PM
Update for myself on weight -n- stuff!

<150 lbs.
mm w/ my digital calipers

left arm @ 7
belly @ small point 11
" @ not small point 18
left thigh @ knee 13
" " @ middle 31

Arms 14" R & L
Calves same as arms
Thighs- need to lean out?????????!!!!!!!!! Gotta figure out how-besides running (my knees are killing me!)
belly @ small 27-28
" @ waistband 30-32 (depends on if i's before or after I drink anything-obviously)

I am feeling really good right now- if I can only keep going through the season into next year!

YoBrickWall
12-15-2006, 08:26 AM
looks like yo arm have gotten smaller..im gonna have to come out there and kick yo butt

YBW

TKO
12-17-2006, 08:21 PM
Yeh well, I was slacking for about 2 months w/ the move -n- stress and stuff! They got weaker too, but I guess it gives me something to work on.
p.s. at least the measurments were when I was not pumped! I'll do em when I am pumped this week and let cha know!

TKO
12-17-2006, 08:22 PM
I was off all weekend- gone to x-mas party in the mountains! It was sooo much fun, and I wasn't bad w/ my eating nor did I drink!

8.8
12-17-2006, 10:27 PM
ooo christmas party in the mountains sounds like tons of fun!!!! good job on the good eating and no drinking -hard to do i know

TKO
12-19-2006, 08:39 PM
Tuesday

Hostess 10-2

elliptical 30min.- 2.6mi.-500cal

Back

lat pull
87.5x12
100x10
112.5x8
87.5x12

pullups
8,6,6,8

pull backs (machine)???
70x12x4

back fly
40x15
45x12
50x10
55x8

1 arm d.b.row
25x15
30x12
35x10
40x8

run on track
1.5mi-175cal-12min

teach step class
60min.

KevinStarke
12-19-2006, 08:47 PM
Solid workout, and a 60 minute step class after to boot. Great effort all around.

Pup
12-20-2006, 10:35 AM
Nice session! No drinking eh, you are stronger than I.

TKO
12-21-2006, 10:31 PM
Ya, but I don't really like it;so it's not hard for me... but the cheesecake- now that's my struggle!!!

TKO
12-21-2006, 10:33 PM
Solid workout, and a 60 minute step class after to boot. Great effort all around.

Thanks- I am trying to get back where I was in May, and I think when I get there I'll surpass it if all goes well. I am doing so many different activities with teaching classes -n- trying to keep up on my own stuff I hope it works!:nod:

TKO
12-21-2006, 10:37 PM
Wednesday

most all cardio cause I got stuck in a meeting when I was suposed to be lifting!

elliptical
56min.-3.7mi-700cal

high stepper
16min-1939steps-200cal

teach cardio circuit class
60min
teach aqua aerobics
45min

TKO
12-21-2006, 10:42 PM
Thursday

Elliptical
26min-1.6mi-300cal

Teach cardio circuit
45min

Arms

tricep rope pull down
50x15
60x12
70x6
50x15
90x3

YBW's secret weapon
25x10
35x15
50x12
60x12
70x8

O.H. tricep rope exten.
60x12
50x12,15,10

Bicep cable curl
30x15
40x10
50x8,6

O.H. dumbell press
25x15
30x10
35x8
40x6

light dumbell curl
15x12x4

teach step class
60min

8.8
12-21-2006, 11:12 PM
so what exaclty is ybw's secret wepon???????

TKO
01-03-2007, 02:50 PM
so what exaclty is ybw's secret wepon???????

put the ez bar on a cable on the bottom- sit down with a flat bench over your lap -n- curl... I am sure there is another name for it, but I dunno what it is!

Pup
01-03-2007, 04:44 PM
Good work Alex...hope you had a nice holiday :)

8.8
01-03-2007, 11:25 PM
put the ez bar on a cable on the bottom- sit down with a flat bench over your lap -n- curl... I am sure there is another name for it, but I dunno what it is!

i gotcha- hey call things whatever you want


where you been???

TKO
01-09-2007, 04:08 PM
I don't have access to a computer right now cause I just moved into a apartment... I have to go to the library to use one, and I have been working a lot this last bit. I will be back to normal come monday i hope!

TKO
01-16-2007, 03:03 PM
Monday

Elliptical 100cal
High Stepper 150cal

Flat bench
45x25
65x12
85x10
95x8

w/ barbell shrugs
60x15
70x15
80x15
90x15

Incline dumbell press
20x15
25x12
30x10
35x10

w/ Dumbell shrugs
25x15
30x12
35x10
35x10

O.H. dumbell shoulder press
15x15
17.5x12
20x10
22.5x10

w/ bent over row
60x15x4

lat pull
67.5x10
75x10
87.5x10

w/ trap raise
45x10x3

Abs & glutes class 30 min.
teach cardio circuit 60 min.

TKO
01-16-2007, 03:06 PM
So I am having problems with my knees and I found out why... My Glut. med. is not engaging properly for some reason, and It's putting more strain on my satorious which is pulling on my kness & putting more stress on another muscle between my gastro. & fibula!!! Fun stuff! At least I don't have to have surgery or anything serious, but I just need to figure out why my butt muscle won't work...lol

YoBrickWall
01-16-2007, 07:55 PM
So I am having problems with my knees and I found out why......lol

hmm way to much info

hey what page did you say those nekked pics was on?

gym been slow here..weve double our mebers but they havent started coming it yet.. chris still working the same job?

YBW

TKO
01-18-2007, 02:18 PM
hmm way to much info

hey what page did you say those nekked pics was on?

gym been slow here..weve double our mebers but they havent started coming it yet.. chris still working the same job?

YBW

Ha ha ha! Check out 8.8 profile on page one! She looks great... Chris is still in Wamsutter & loving it for whatever reason. We have gotten some crazy snow though & it's making life very interesting!

TKO
01-18-2007, 02:19 PM
Pilates class 45 min.
Cardio circuit 45 min.

Bob
01-18-2007, 04:03 PM
Pilates?? Cardio??? Is this getSkinnyFat.com? lol
TKO, I hope that cardio was HITT style... have you read built's new article??
http://www.wannabebig.com/article.php?articleid=292

TKO
01-23-2007, 03:44 PM
Pilates?? Cardio??? Is this getSkinnyFat.com? lol
TKO, I hope that cardio was HITT style... have you read built's new article??
http://www.wannabebig.com/article.php?articleid=292

I am a little confused... :confused: What were you trying to accomplish by writing that in my journal??? I did read the article, and it's great; but 1- I love to do cardio... it makes me feel great... and 2- I teach aerobics at a private club so even if I didn't love it- it's my job!:omg:

YoBrickWall
01-23-2007, 08:00 PM
even if I didn't love it- it's my job[/QUOTE]

you go girl..dont mess with her..she a black belt and a dam good one too.

is the plate class where you learn to hold the plates properly and not drop them on yo feet? you know what im talking about too,haha

YBW

TKO
01-30-2007, 05:28 PM
even if I didn't love it- it's my job

you go girl..dont mess with her..she a black belt and a dam good one too.

is the plate class where you learn to hold the plates properly and not drop them on yo feet? you know what im talking about too,haha

YBW[/QUOTE]

Yeh...lol It's such a great class- I don't sweat, but my muscles are quivering when I am done.

TKO
01-30-2007, 05:34 PM
Monday

Ellip 600cal
Tread run 2 mi. 250cal

Bench(light)
45x25 (warm up)
65x15
85x12
95x6

w/ Lat pull down
75x15
87.5x12
100x8

Military press
40x10x3

w/ Bent over row
40x15x4

Incline dumbell press
25x15
27.5x12
30x10x2

w/ Barbell shrug
40x15x3

1 Arm row
30x10x3

w/ dumbell shrug
20x10x3

Abs & glutes class
15min. abs
15 min. glutes

Cardio circuit
60 min.

TKO
02-12-2007, 02:49 PM
Went to a fitness camp in Colorado this past weekend... Oh My Goodness... It was so fun and I learned sooo much.