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LADYBUG-DR's Photo LADYBUG-DR Posts: 628
4/3/08 12:23 P

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I don't follow a routine. I mix it up each session.
I'm at the gym most days, alternate between weights and cardio.
Weights - Tues, Thurs, Sat
Cardio - Mon, Wed, Sat (favorite cardio workout is the AMT Adaptive Motion Trainer)
What I do for weight trng depends on how busy the gym is, what's available and my mood.
Most days I challenge or push myself to see how heavy a weight and how many reps I can do, aiming at least for 10 reps and then 2-3 sets.
Some days when I'm feeling down and lazy I do light weight but high reps, until I start to feel the burn. Then I'll do 3 sets of the same number reps.

~Whatever it is I do, I really enjoy the weights!


WOW! I really regret that workout
-No one ever-

In life, you either have results or excuses.
COMMIT & SUCCEED!


 current weight: 170.0 
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STEVIEBEE569's Photo STEVIEBEE569 Posts: 11,208
3/28/08 11:16 P

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I really like, even though I've only tried the first 20-min. circuit! I have heard great things about the workout thus far! It is actually on back order in many of the stores. I actually recommended it to my mother and she went online and literally everywhere has it on back order, even amazon.com! I got mine from Best Buy and it was the last one! I am going to do the first circuit for 10 days, the second circuit for the next 10 days, and the last circuit during the last 10 days! However, I am not going to do this consecutively! If you do get it, please let me know how you are going to do the workout!

Stevie

Phil. 4:13 I can do all things through Christ who strengthens me!

No one can do what you are called to do, but you!

Great works are performed not by strength but by perserverance. - Samuel Johnson


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HISARTIST's Photo HISARTIST SparkPoints: (12)
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3/28/08 9:14 P

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Stevie, I'm thinking of getting Jillian's 30 Day Shred...how do you like it??

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


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STEVIEBEE569's Photo STEVIEBEE569 Posts: 11,208
3/27/08 10:47 P

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It's time for me to make changes to my workout! Now, I am incorporating Jari Love's Ripped & Chiseled as well as Jillian Michael's 30-day Shred every other day for my strength training! As for cardio, I am going to continue to incorporate a HIIT workout as well as some running!

Phil. 4:13 I can do all things through Christ who strengthens me!

No one can do what you are called to do, but you!

Great works are performed not by strength but by perserverance. - Samuel Johnson


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TENISWHIZ's Photo TENISWHIZ SparkPoints: (36,881)
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3/18/08 7:05 P

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I like the social aspect of just about everything, including weight lifting. So I lift weights at my local YMCA's, "Muscleflex" classes. For 55 min, we exercise in this order: warm-up, squats, chest, triceps, lunges, back, biceps, shoulders, abs, cooldown. Each muscles is a 4 min. segment of music and the instructor mixes it up with the types of exercises with a weight bar and/or free weights. Sometimes we use a stability ball too.

It's fun and after getting to know the others in the class, it's hard to miss because they'll wonder where you are. I love the accountability!
emoticon





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FITTOFIGHT1974's Photo FITTOFIGHT1974 SparkPoints: (0)
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3/10/08 5:30 P

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As of late, I've been really busy w/ work and school. In order to maximize time within the next 2-weeks before we go to Italy (and earn fitness/nutrition credits) I'm using a circuit training workout from bodybuilding.com. Primarily I chose the routine because I can change the individual exercises, but I appreciate the aerobic element which I dont have to do completely separate as before.

I begin with a 20-min low impact aerobic routine or bike riding. Then I keep a step and jump rope around for the 4-min active rest period between circuits. I can increase how many repeat sets (within the circuit) of exercises/muscles I can do as well as how many circuits overall to do (3-4 optimal)

It's a very flexible program. I enjoy planning for it

www.bodybuilding.com/fun/wotw15.htm

Let's put wings on this crap-crate and FLY!

Jen (TN)
BLC13: EXTREME TEAM
CW: 155// GW: 135


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ZBETASMOM's Photo ZBETASMOM Posts: 2,569
3/9/08 11:00 A

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MYSHOO,
Thanks for the info. I'm still trying to "feel" out what program I want to do so I'll look into this, too.

Melissa

http://www.youtube.com/watch?v=AYJTv85f_Bo

GOALS

170---new running socks
160--New t-shirt-run
150--New hoodie or pants
140--new jeans!
135-new wardrobe!

RACES 2010 Whats left?

April- Alleluhia Glory 5K
May-
Nov-Gasping Gobbler
Nov- 4th Annual NAMI 1/2
marathon



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MYSH000's Photo MYSH000 Posts: 114
3/6/08 3:02 P

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I am doing the body sculpting Bible for Women 14 day workout... It's by the same guys who manage www.bodybuilding.com

I have only done it for one week and I am definitely seeing/feeling more definition in my arms and legs---I have been going over calories so perhaps my results are not optimal.

I like the routines: you do modified compund supersets--- exercises are paired into groups and you do two sets 15-20 reps alternating the exercises in each group.

My only complaint is that I seem to be doing a lot of thigh and calf work- which is good but I feel that I get a lot of exercise in those areas from running and boxing.

For cardio I do boxing classes/sparring and run on the treadmill/stairmaster. Lately it has been less boxing and more treadmill, unfortunately. Boxing is way more fun and a great upper body workout! :) But I can't always fit it into my weird schedule.

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HISARTIST's Photo HISARTIST SparkPoints: (12)
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3/6/08 8:09 A

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Thanks Steph, I'll give that a try.

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


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STEVIEBEE569's Photo STEVIEBEE569 Posts: 11,208
3/5/08 10:35 P

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I have been doing Jari Love's Ripped to the Core for the past 11 workouts. Tomorrow will be workout #12. I am really seeing some results with this workout. I am going to continue this until I reach 20 workouts, then I am going to change to either another Jari Love workout or to Jillian's workout. I am still debating!

Steph

Phil. 4:13 I can do all things through Christ who strengthens me!

No one can do what you are called to do, but you!

Great works are performed not by strength but by perserverance. - Samuel Johnson


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STEVIEBEE569's Photo STEVIEBEE569 Posts: 11,208
3/5/08 10:32 P

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HISARTIST,

Do you have access to a resistence band, because I believe you could place this in a door or something like that and create the lat pulldown affect?

Steph

Phil. 4:13 I can do all things through Christ who strengthens me!

No one can do what you are called to do, but you!

Great works are performed not by strength but by perserverance. - Samuel Johnson


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HISARTIST's Photo HISARTIST SparkPoints: (12)
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3/5/08 12:48 P

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Can someone give me an idea of what I can do for close grip lat pulldowns (or any of the cable machine exercises) if I do not have access to a cable machine in my gym. Thanks.

Edited by: HISARTIST at: 3/5/2008 (12:53)
Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


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SHOOTINGSTAR04's Photo SHOOTINGSTAR04 Posts: 1,610
2/26/08 12:56 P

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I use a push/pull routine called Baby Got Back writen by a woman called Built. I LOVE the routine and it has really transformed me.

Lifting heavy weights, low volume really is key to hanging onto muscle while dieting IMO

Here is the link if anyone is interested. Baby Got back is about 1/2 way down. There is TONS of great info here


builtblog.wikidbody.com/open-source-
fi
tness/


I am in recovery, working on my health, and working on loving myself

" Be comfortable in your genes!"

"If you live life then you become what you are."- DMB


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BAMOM19's Photo BAMOM19 SparkPoints: (68,795)
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2/25/08 6:48 P

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Thanks-good info

Di
"Perfection is not attainable, but if we chase perfection we can catch excellence." - Vince Lombardi

Some people want it to happen, some wish it would happen, others make it happen.
- Michael Jordan


“There are only two options regarding commitment. You're either in or you're out. There's no such thing as life in-between.” Pat Riley


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FITTOFIGHT1974's Photo FITTOFIGHT1974 SparkPoints: (0)
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2/25/08 6:25 P

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I'm sure you guys already know this but I found a great workout database on bodybuilding.com and thats where my current routine comes from. I noticed the slight variation in the workout today and it was a nice change

4-day split (Wed-cardio only) Here's an example of upper body.

Bench press x 8 reps
DB Bench pres x 8-10 reps
Narrow grip lat pulldowns x 8-10 reps
Incline bench pressx 15-20 reps (1-set)
Wide grip lat pulldowns x 15-20 reps (1-set)
Incline DB bicep curl x 8 reps
Dips x 8-10 reps
Close grip preacher curl x 15-20 reps (1-set)
1-arm cable tricep extension x 15-20 reps (1-set)

Bodybuilding.com
Enter Supersite
Left column under 'Supersite' click 'Workouts'
Select 'Workout Database'
Choose frequency, type, split or full and there you go!

The pages are easy to print and/or copy-past to .doc if you want to modify it.

I'll continue this until 21Mar when we leave for Italy.



Let's put wings on this crap-crate and FLY!

Jen (TN)
BLC13: EXTREME TEAM
CW: 155// GW: 135


 current weight: 153.0 
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BAMA_GIRL_36804's Photo BAMA_GIRL_36804 Posts: 130
2/25/08 1:44 A

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I'm pretty much doing a basic upper body / lower body right now, but I really like the push / pull idea and I want some kettle bells too.

Sometimes the days are different but this is basically how it works out:

Monday - Lower body - 1 hour, ss cardio if finished early
Tuesday - HIIT for 40 min, steady state cardio for 20 min
Wednesday - Upper body - 1 hour, ss cardio if finished early
Thursday - rest day
Friday - Lower body - 1 hour, ss cardio if finished early
Saturday - HIIT for 40 min, ss cardio for 20 min
Sunday - rest day

Then I start all over again. The rest days & HIIT days are the same but the lifting days change.

I have dumbbells, and incline bench and a weight machine. I also do some body weight stuff on a mat and do abs 5 days a week.

I do the extra cardio after lifting since I still have a lot of weight to lose. I like to mix up the routine monthly at least and I'm always looking for new exercises to do.

Christina in AL
***


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BAMOM19's Photo BAMOM19 SparkPoints: (68,795)
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2/6/08 11:53 P

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I've had a few folks stop by my page and request this workout. Here's the link to my blog that has the 9 week program. It's titled "Get strong in 9 weeks workout." www.sparkpeople.com/mypage_public_jo
ur
nal.asp?id=BAMOM19


Di
"Perfection is not attainable, but if we chase perfection we can catch excellence." - Vince Lombardi

Some people want it to happen, some wish it would happen, others make it happen.
- Michael Jordan


“There are only two options regarding commitment. You're either in or you're out. There's no such thing as life in-between.” Pat Riley


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BAMOM19's Photo BAMOM19 SparkPoints: (68,795)
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2/6/08 1:50 P

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Hi everyone! I've been a regular reader of Oxygen magazine for almost 2 years now, and while I like their routines, I've found that Muscle & Fitness Women really rocks. I started with their 9 week strengthening program in the fall, and by the end of the 9 weeks I started receiving all kinds of compliments on how cut I was (particularly my shoulders/biceps/chest and back). I'd be happy to share that workout with anyone who would like to have it. It's really heavy lifting and if you can have a spotter it's best, but I increased my strenth by over almost 30% over the course of the program.

Di
"Perfection is not attainable, but if we chase perfection we can catch excellence." - Vince Lombardi

Some people want it to happen, some wish it would happen, others make it happen.
- Michael Jordan


“There are only two options regarding commitment. You're either in or you're out. There's no such thing as life in-between.” Pat Riley


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CHARLIESANGEL5's Photo CHARLIESANGEL5 Posts: 201
2/5/08 9:39 P

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emoticon
I finished up my Push/Pull routine. I tried to follow the routine as written in the Oxygen Magazine. However, one week I would use a weight that I could only lift 3-5 reps and then switch next week to a weight that I could do 10-12 reps (visa vers for the tenure of the routine).

I am noticing a bit of definition in my shoulder/bicep area! emoticon I am totally pumped. I think I will go back to this routine once a quater.

Now,I have moved to my own routing incorporating Oxygen's "Down right SEXY shoulders".

Day 1: Shoulders (Oxygen's routine)/ then
abs/squats/cardio
Day 2: Chest, tris, biceps/Cardio/Abs
Day 3: Back/Bi's/lunges/leg press/abs/cardio

I am also starting to train for my first road race for the end of the summer.
I think the most important thing is to change your routine up every 4-6 weeks and having some variation within those routines (example, choosing a weight for higher or lower reps on different weeks).

I love this thread, it is great to see other peoples routines out there and see what is working for them!


*** Oxygen's Downright Sexy Shoulder routine:
Warm-up
*Reverse fly (the rear delt is my focus)
*Shoulder Press
*Front raise
* "Jennifer Lee's Signature move" (reverse fly into latteral raise, then touch above head (like the end of press)- HOWEVER, I was worried that this would be too hard core for my sensitive shoulder and I modified this with just a latteral shoulder raise.

emoticon

Heather

Live, laugh, love!

Today is the first day of the rest of your life....


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NIECIE67's Photo NIECIE67 Posts: 120
2/4/08 5:56 P

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I have a copy of Jillian Michael's Book "Winning by Losing" (Biggest Loser Trainer for Black Team) and it has weight training plan in the back for 12 weeks and I have written it on index cards. Everyday I take the index card for that day to the gym and then I do cardio after that. As of last week I have lost 3 lbs and many inches. My only regret is I did not measure myself before I started. In one month I have gone from a size 16 to 14. The plan is working for me. however, I get bored easy so I have started to change it up a little. It was a great starter workout for me. So I weight train 4 days a week and cardio 6 days a week.

Niecie

Failure is NOT an Option


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MRYOUNESS's Photo MRYOUNESS SparkPoints: (55,157)
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2/3/08 3:57 P

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Thanks. Before I was doing 6 days of cardio + weights, then I went down to 4 or 5. Now I have cut the duration so I hope this will help. I will check out Oxygen. I decided this week to try the bodyforlife program as I look into other things.



You miss 100% of the chances you never take.


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KUKECRISP Posts: 184
2/3/08 2:50 P

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Oxygen is a womens fitness magazine like MF Hers. the website is http://www.oxygenmag.com

I was doing cardio 6 days a week and mr HR was really to high for maintaining muscle. So I am going to follow the program as closely as I possibly can and when I do extra cardio I'll keep it in the form of a slow "fat burn" walk. 65% so for me 122BPM

Andie
MRYOUNESS's Photo MRYOUNESS SparkPoints: (55,157)
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2/3/08 12:41 A

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I started maintaining my weight in Sept, and wanted to focus more on weight lifting so I started doing some of the strength P90X videos 4x/week(not the yoga or cardio). I didn't follow the program, just used the videos, which are great. However, I felt as though I maxed that out so last week I started generating my own program. I did the push/pull but I really didn't like it. Maybe I was just doing stuff in the wrong order. It seems as though people here think it is great so I am wondering if I was doing something in the wrong order? I work out at home before work (4:30am) so I only use free weights. Any suggestions? I just checked out body for life and was going to try that this week.

Also, a question on cardio....how much is too much if you want to build muscle? I was doing 4-5 days 45 min but was really tired since I did that and weights. Now I just started doing 30 min 4x week and feel much better.

My biggest worry is not gaining back the weight since I have only been maintaining for a few months.

Also, what is Oxygen? Is there a website? I just started getting Muscle & Fitness HERS and love it.


You miss 100% of the chances you never take.


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KUKECRISP Posts: 184
2/2/08 9:21 P

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Noticed the push/pull I'm also doing one from Oxygen (Feb 08 issue starting pg 90) This is the first time I have used a routine like this. I'm looking forward to what they'll have for next month.

Induction phase 1 & 2 wk/ 2 sets/ 12-15 reps
Intensifying phase 3 & 4 wk/ 3 sets/ 8-12 reps

Monday/ Push
dumbbell bench press
dumbbell flye
seated dumbbell press
seated dumbbell lateral raise
dumbbell extension
dumbbell kickback

Tuesday/ cardio
1 hr 65%-75% HR

Wed/ pull
pulldown
dumbbell pullover
barbell row
barbell curl
incline dumbbell curl
bicycle crunch/ or stability ball

Thursday / cardio
1 hr 65%-75% HR

Friday/ lower body
squats
lunges
stiff-legged deadlift
calves

Sat/ active rest and abs (I switched Sat and Sunday because of church)

Sunday Rest

Edited by: KUKECRISP at: 2/2/2008 (21:21)
Andie
FITTOFIGHT1974's Photo FITTOFIGHT1974 SparkPoints: (0)
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1/29/08 10:33 A

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I dont know if I have a set routine but I find myself either wanting to select my weight training choices every morning so I'm more deliberate about what I'm doing or creating a week's worth of exercises. I like the daily because I can flex it to fit my schedule but it takes awhile to think about what I do.

I'm on a push/pull schedule as well for 4-weeks (got it from a current Oxygen mag as well)

I also like to vary the way I do my weight training reps such that I do a regular contract/slow release or slow contract/reg release (3-count) for all 3-sets or just 1-set .. depends on my history for that week.

I usually do a 30-sec rest between reps, 1-min rest between sets and that 1-min is a cardio like step-ups, slow walk/elliptical/recumbent bike or jump rope (or faked) Havent tried the 15-20 min cardio after weight training.

I just enjoy being in the gym and the way I feel. I cant get enough of it, but I cant stay in there all day like when I was younger (and there arent any cute guys to look at either - haha)

Jen




Let's put wings on this crap-crate and FLY!

Jen (TN)
BLC13: EXTREME TEAM
CW: 155// GW: 135


 current weight: 153.0 
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VVDENVER79's Photo VVDENVER79 SparkPoints: (0)
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1/27/08 12:51 A

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I typically do something akin to push/pull, but with varied routines. I also like to do some cardio (15-75 minutes) every day. I have read in a number of fitness magazines that doing 15-30 minutes of cardio after your muscles are fatigued from lifting will boost calorie burn and fat loss. It seems to work for me, but try it for yourselves and see.

Everyone have a fabulous week. Be well, and keep Sparking...

Edited by: VVDENVER79 at: 1/27/2008 (00:51)
"If you want something done, ask a busy person to do it." --Lucille Ball


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STRONGPEPPRMINT's Photo STRONGPEPPRMINT Posts: 17
1/25/08 3:27 P

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My favorite routines are at www.bodyforlife.com. Its a good start for people who are clueless about lifting and need a plan of action. The plan rotates upper/and lower body with cardio six days a week. I've been kinda doing a full body lift and cardio rotation.

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TOOTIE316's Photo TOOTIE316 Posts: 263
1/23/08 9:16 P

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I really enjoy mixing my workouts up weekly/biweekly: push/pull, concentrate on one muscle each workout, even muscle (ex: back/chest, biceps/triceps, etc), upper/lower, and so on. There are some good routines I like in Oxygen that I'll have to try soon.

~ Kristen ~

Just when the caterpillar thought the world was over it became a butterfly.


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BARBIEMOM2's Photo BARBIEMOM2 Posts: 1,260
1/22/08 11:04 A

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For some reason my arms were still sore yesterday from Saturday's workout,I wasnt feeling like my ususal self,so I decided to do a cardio pick-me-up before trying my strength training..then we ran into my daughter's loose tooth incident (per blog)..so as usual (at least once a week) I skip a good strength workout.DARNIT!!!!

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KITCAT5 Posts: 14
1/20/08 4:42 P

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I normally do a 3 day split, power sets. After a hard workout I take a mega whey shake in water, less calories that way and no sugars. I'm trying to get back into clean eating. I find imagery helps me get through my cardio work out, also I load up my mp3 player with great tunes. I work in a retirement home and see first hand the effects of not exercising. I don't want to be one of those ladies unable to lift a plate or glass off the table. I was brought up to believe that exercising/getting into sport wasn't ladylike. NOT!

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SUPERMEL57's Photo SUPERMEL57 Posts: 126
1/17/08 5:45 P

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One of my favourite full-body workout routines came from Men's Health Magazine in 2005 - it's called "Melt Fat Like Magic". It hits all the major muscle groups, and with the free weights and twisting motions, it works all those little stabilizing muscles too. Plus, it only takes about 30 min for those days that you don't have a lot of time but want to get a workout in. Here's the link: (it's a long one)
http://www.menshealth.com/cda/article.do
?site=MensHealth&channel=fitness&categ
ory=workout.plans&conitem=be5a99edbbbd
201099edbbbd2010cfe793cd____&page=1

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BODYNSOIL's Photo BODYNSOIL Posts: 2,110
1/14/08 8:35 P

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Lots and Lots of great helpful info girls.. woohoo Push/pull I think is my goal for February and I need to get a program laid out.. JJ

"Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind." ~ Seuss

"Health Lies in labor, and there is no royal road to it but through toil." -Wendell Phillips

Vt, Zone 4,


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MARGARIRI's Photo MARGARIRI Posts: 93
1/14/08 12:29 P

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I'm doing Muscle and Fitness Hers Lift to Lose workout (January 2008.) It's a three day split.
Chest/Shoulders/Tri
Legs/Abs
Back/Bi
In short, for each exercise you do three sets of 4-6 reps and two sets of 12 - 15 reps. The reasoning is that you build muscle to burn more calories at rest with the heavy weights and burn more calories during the workout with the high rep sets.

As for results, I kind of got a bit off last week with migraines, and that was only my second week, so it's hard to tell. I can say that I did legs yesterday and it killed! I love it.

"When you are slogging through the miles or reps, be glad you have legs on which to run, muscles with which to lift, days with which to LIVE."
-Me
SW: 152 (1/1/08)
GW: 142 (5/15/08)
CW: 136 (8/8/08)
Yep, I'm 6 lbs under my original GW, thanks to clean eating and weight training.
ABRAMSAM's Photo ABRAMSAM Posts: 978
1/14/08 11:32 A

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HI guys!

Gosh - i have tried so many different programs, here are some that i have tried and my brif thoughts...

P90X - Awsome home routine. Made me realize how hard yoga really can be! I loved it and for me, feel like I would rather use it as a supplement to a program than a straight program in itself.

Body For Life - I love the principles of the nutrition because it is simple, doesn't make you count macros and helps teach portion control. I think it is a beginner program that will always be useful for advanced people as well. I got great results with the weight training piece and think it could have been because i really push myself on the burnouts.

Push/Pull - Probably one of my favorites. Makes me think i need to rewrite myself a present routine...

Four day splits - working out each body part once per week is generally considered more advanced/bodybuilder type, but I really enjoy it. I did it previously with a carb cycling diet and had amazing results with strength, but wasn't feeling lean. For gaining stregth, it was great!

Supper Sets - Love em!

Drop Sets - Love em too! but I always tend to need help to take off the weights fast, so i don't do them often since i workout independently.

um...I'll think of more later maybe. I didn't list things like TaeBo, step aerobics, or specific lifts I do - but they tend to be more compound lift whenever possible with isolation for burnouts sometimes.

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LIVINGWITHMS's Photo LIVINGWITHMS Posts: 245
1/8/08 1:31 P

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Hi! I'm new here. I just wanted to take a quick moment & introduce myself - I'm Cami - you can read more about me on my Spark page. I'm currently doing the "Body for Life" program, except I am doing a little more cardio than he says, just because I have some illness issues & I can't jog or run right now, so I walk uphill on the treadmill. Anyway, I'm loving the weight lifting with Body for Life & I've been lifting weights for over 10 years now...I have lost over 100 pounds so far total. I'm also really into boxing - was planning a career actually & then I became sick - oh well, I still enjoy boxing at home...and doing Tae Bo! LOL!

I hope to get to know everyone!!

Kiss a cow, hug a tree, walk a dog, feed watermelon to chickens and tell your loved ones how much you love them...Repeat daily for best results.


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SARAM21's Photo SARAM21 Posts: 78
1/8/08 12:31 P

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I'm currently doing a modified push/pull routine. It looks similar, but I'm doing a full body workout every time. I'm doing it every other day. First day I do all pull -type lifts and the next more push - type workouts. I really enjoy doing it as I feel like I'm getting a full workout every time. I'll try to post it on my spark page later today.

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FOXYLOSE30's Photo FOXYLOSE30 Posts: 11,650
1/7/08 8:09 A

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Thanks for posting I will look into that.

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.

~Plato

walk, walk, walk

BODYNSOIL's Photo BODYNSOIL Posts: 2,110
1/6/08 9:15 A

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Thanks Charlieangel, great info and I think I may switch to push pull next month...

Edited by: BODYNSOIL at: 1/6/2008 (09:15)
"Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind." ~ Seuss

"Health Lies in labor, and there is no royal road to it but through toil." -Wendell Phillips

Vt, Zone 4,


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CHARLIESANGEL5's Photo CHARLIESANGEL5 Posts: 201
1/6/08 8:53 A

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Push/Pull approach: Muscles with similar function are grouped together. emoticon

Pushing: Chest, triceps and shoulders
Pull: Back, Biceps & posterior delts.

This article claims that you will burn off fat (300 cals in one workout) and max your muscle development.

Here it goes:
Push-
*Flat Bench Flye
*Dumbbell incline bench press
*Dumbbell triceps extension
*Arnold Press
*Dumbbell Lateral raise

Pull-
*Dumbbell Curl
*Roman chair-raise
*Chin-up
*Close-grip pulldown
*Supported barbell row

the mag also added a leg work out (not push/pull)
legs:
*Dumbbell Squat
*Barbell split squat
*Barbell side lunge
*Dumbbell side lunge
*seated calf raise

These are 30 min routines and it states in the magazine if you do cardio 3 days a week with this you should start to see results in 2 weeks.

you pick your weights and reps depending on your level fitness and the results you want, for instance:
tighten/tone: lower weights for 15-20 reps
muscle building: heavier weights for 10 reps with 30-60 seconds of rest.
(of course, I am assuming most of you new that part :) ) emoticon


*****information taken from Oxygen Magaize, December 2007 Issue. The article starts on pg. 84 ends pg 91****


Edited by: CHARLIESANGEL5 at: 1/6/2008 (08:56)
Heather

Live, laugh, love!

Today is the first day of the rest of your life....


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BODYNSOIL's Photo BODYNSOIL Posts: 2,110
1/5/08 8:10 P

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I have heard of push/pull and may have done it once with but don't remember the specifics. If you have time could you post them or a link perhaps.. Tnx. JJ

"Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind." ~ Seuss

"Health Lies in labor, and there is no royal road to it but through toil." -Wendell Phillips

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CHARLIESANGEL5's Photo CHARLIESANGEL5 Posts: 201
1/4/08 10:44 P

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Hello All... I thought I would chime in. Today I started a routine.
I am doing the push/pull routine from Oxygen (December 2007 Publication) Magazine. (along with Lowerbody and cardio). Plus I am doing the ladders, and working with the stability ball for my core (oh, and it is great recreational fun with my little boys... I feel like a kid again)!



Heather

Live, laugh, love!

Today is the first day of the rest of your life....


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BIKERCHICK1450's Photo BIKERCHICK1450 Posts: 416
1/3/08 1:08 P

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Hi, hope you are all doing great today!! I did 45 min. cardio about 7am, back home b/c I'm on 7 meals/day for the next two weeks, so had to eat - fortunately the gym is 3 min from home! Going back in a few min. to work with my trainer. Todays torture is: Back/Triceps/Abs. We will go through a circuit twice - assisted pull up, wide grip standing on pad; seated low close grip row, wide lat pulldowns and 50 punches w/3# weights. Second third of first circuit - tricep press downs, tricep cable overhead extensions (on incline facing away from cable, push away and up) and tricep kickback on cable machine, 50 punches w/3# weights, and the third third of circuit one - high wide grip rows (standing up-bend at waist, drawing bar on cable to chest), lower back extension - probably on roman chair, weighted ab machine 10 full, 10 pulse, 10 full. And REPEAT!!! Tomorrow is hamstrings/glutes/calves.

Sherry


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BIKERCHICK1450's Photo BIKERCHICK1450 Posts: 416
1/1/08 5:43 P

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Thanks, and your abs are drop dead amazing, good going....the hard work shows!!! Sherry

Sherry


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BODYNSOIL's Photo BODYNSOIL Posts: 2,110
1/1/08 12:11 P

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Bikerchick you look fantasic and congratulations on everything you have done.. I hope to see you on the boards to share your experience and help keep us on track... JJ

"Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind." ~ Seuss

"Health Lies in labor, and there is no royal road to it but through toil." -Wendell Phillips

Vt, Zone 4,


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BIKERCHICK1450's Photo BIKERCHICK1450 Posts: 416
1/1/08 12:08 A

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Hi Maidens - I haven't posted in so long I can't believe it, I see all new names but the passion still shows!!! I have a trainer and so have my workout generated for me, we workout together always twice/week then I workout on my own 3 other days. When I'm training for a contest (which I've only done once for a show last Oct.) I work with her (her pic is on my page) 4 days/week. I posted some photos from the show in October. I have a ways to go, but considering I didn't start training until I was 60 y/o I did OK. My workouts are kick-butt, she also manages my nutrition as far as how many carbs/protein/fat grams for the day. We lift for about 1.5 to 2 hours each time, I also do at least 45 min. of cardio 5x's/week. I've been slacking a bit for a couple of months, so tomorrow is the beginning of hard-core training for the Emerald Cup in Bellevue WA in April. You all impress me so much, I'll try and do better about posting, but sure do get so much inspiration from reading your posts. Have a fabulous New Year, and we'll be seein' a lot less of you next year!!! (me too). Sherry

Sherry


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SHUTTERFLY's Photo SHUTTERFLY SparkPoints: (0)
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12/23/07 1:13 P

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I had decided to try something different for this last week...not wanting to go to the gym for some reason! So I have been doing an SP generated workout using my workout ball-and let me tell ya, WHAT A WORKOUT!! Perhaps the change will be good for the scale, too; I have not seen any movement but have been getting smaller in some areas.

Valerie

"When I let go of what I am; I become what I might be" Lao Tzu

"Choose well. Your choice is brief, and yet endless."
Goethe

"It does not matter how slowly you go, so long as you do not stop."
Confucius


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ZORBS13's Photo ZORBS13 SparkPoints: (243,678)
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12/21/07 9:38 P

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I also workout with kettlebells but I also do full body exercises like squats, presses, rows, lunges, pushups.

"I'll get there when I get there." - me
Leader of Trail Runners SparkTeam
15x ultramarathon finisher
Mom (b. March 12, 2010)
runningskirtsandmanicures.blogspot.c
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IG: @runningskirtsnmanis


PELAM9235's Photo PELAM9235 Posts: 225
12/21/07 4:34 P

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I have been working out with Kettlebells. I love them. It's fun and different a very nice change from the machine and DB's. Kettlebells are for muscle intergration. I just ordered my own bells so I could work out at home. I went down 1 dress size after 5 weeks. I didn't lose much weight but I am shrinking slowly and getting tone. I use a 8kil and 12kil Bell.


Goal's Update:
BF 20%
Weight 125

March 09 22%
April 09 21%
May 09 20%

www.patsfinallyfit.com


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BODYNSOIL's Photo BODYNSOIL Posts: 2,110
12/18/07 9:42 A

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We have many members who are using workout strategies like P90X or Pyramids. I know a few that are using Ladders or maybe push pull and Kettlebells (that sounds fun). Please stop in and explain the principals of the programs and share your experience with what you have used or are using at the time..

Edited by: BODYNSOIL at: 12/18/2007 (09:45)
"Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind." ~ Seuss

"Health Lies in labor, and there is no royal road to it but through toil." -Wendell Phillips

Vt, Zone 4,


 current weight: 136.0 
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BODYNSOIL's Photo BODYNSOIL Posts: 2,110
12/16/07 6:36 P

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Fun Stuff..

"Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind." ~ Seuss

"Health Lies in labor, and there is no royal road to it but through toil." -Wendell Phillips

Vt, Zone 4,


 current weight: 136.0 
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