TweetTook the whole weekend off and lay in bed most of the time with a little light housework mixed in.

Mighty Monday:

Took it easy on weight but changed hand position and truly worked the muscles in different ways without involving my lower back. A bit sore but manageable.

Chest, Back

StepMill 5 min
Hypers 12x1
Spider Walks
HS Incline Plated press 25’s x20x3
Pull Overs 25x20x3
DB Shrugs 10x20x3 I was able to isolate my upper back and shoulders and leave my lower back out of it.
Fly machine Chest 40x20x3
Rear Delt 25x20x3
Lie down Crunch bench 20x3
Roller Work

TweetHave you ever tried doing seated db shrugs with the bench just a notch below vertical? This will support the torso and take all the stabilizers out so you can focus on just shrugging. It also stops people from doing a calf raise to assist the movement.


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Originally Posted by chemicallyengineered

Have you ever tried doing seated db shrugs with the bench just a notch below vertical? This will support the torso and take all the stabilizers out so you can focus on just shrugging. It also stops people from doing a calf raise to assist the movement.


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Hmm: no, good idea. That would really help me take lower back stress out. Thanks for the help. Doing that tomorrow on my shoulder and chest day. I'm so excited!!! Thanks so much chemicallyengineered. Love seeing you on my thread and still want to train with you one day.

TweetBack to work Tuesday:
Quads/Tri’s

5 min StepMill warm-up
Leg extensions 25x60x3 (10 lower, 10Upper, 10 full range)
Tricep counterweight machine 70lbs counterweight x20x3
Hack 25x20, 50x12x2
Lie Down ab bench 20x3
Roller Work
Single leg extensions 30x20xeach leg
Overhead cable Tri’s 20lb. x16, 25x12x2

TweetI was looking through your older posts and I saw db pullovers on chest day. Have you ever done them on an incline bench? I feel it helps isolate the chest more to do them on an incline versus a flat bench. Also if you wanted to isolate more back and do them on back day you could use a decline bench. Just some things to try to shake it up for you.


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TweetThankful Thursday:

So happy to be back on my routine. Taking care of 3 kids 3yrs. old and under for 5 days totally wrecked my schedule and my back. I do have a bit more sympathy for my daughter and the sad state of her body. Got Graston Therapy on my back yesterday and feel like a new woman today.

Thank every one of you who come on my thread and encourage me to be better. Your help keeps me going.

Chest and Shoulders

Hypers 12x3


Bench Press 45x20x3
Pullovers 25x20x3
Seated Dumbbell shrugs 25x12x3
Fly Machin 40, 55, 70x12 ea.
Reverse pec deck 25, 40, 55x12 ea.
Slant board 20x2 chest to the ceiling no rolling over
Roller work
Decline Bench 45x12x3
Seated cable pull-downs 60, 70, 80x12 ea.
Machine Chest press 79x12x3

Back to eating fish so the bikini will look OK.

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Originally Posted by chemicallyengineered

I was looking through your older posts and I saw db pullovers on chest day. Have you ever done them on an incline bench? I feel it helps isolate the chest more to do them on an incline versus a flat bench. Also if you wanted to isolate more back and do them on back day you could use a decline bench. Just some things to try to shake it up for you.


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No, I have not but I will try it on Monday. Totally want a more defined back so adding that decline too. You are going to get me so healthy and muscled I'll feel 10 years younger. How is your training getting along? We have a comp here April 15. When do you get back on stage? I want to come see you.

TweetFriday:

Just plain sick to my stomach today by the time I got to the abductions dizziness set in. On top of that my scale broke, ughh.

Quads/Tri’s

5 min StepMill warm-up
Leg extensions 40x60x3 (10 lower, 10Upper, 10 full range)
Tricep machine 70x20x3
Hack 0x5 full range to the stops, 5 lower half, twice = 1 set, x3 sets
Lie Down ab bench 5x20x3
Roller Work
Single leg extensions 30, 40, 50x12each leg, 3 leg positions, 3 sec holds 3 sec descents
Seated Tri extention machine 20, 25, 30x12 ea. Arm, 3 sec holds 3 sec descents
Abductions 60x20x1, abduction squats 150x20x2

TweetSuper Saturday:

Much better today, yay. Just had to watch a silly movie and sleep off some of the crap that happened this week. Being careful with my back and shoulder but not hindering my progress.

Biceps/ Hams

StepMill 5 min warm up
Seated leg curl 40x60x3, (10 upper, 10 lower, 10 full range)
Preacher pad 25x30x1, 25x12x2
Dead lift 50x12x3
HS Seated Ab 0x12x3
Roller work
Kneeling ham machine 30x12x3
HS Seated DB Bi’s 25lb. plate x12x3
Lying leg curl machine 40x6, 30x12x3

TweetMarvelous Monday:

Felt strong and focusses in the gym today so that was a great start. Went out to shoot my new gun and that was interesting, it shoots a bit low but I will adjust with practice. Hit a bottle and something exploded, it was cool but shocking... then i got a slide bite. Just had my support hand in the wrong place. More practice.... my son is urging me to get my carry license. Shot my LADY and that gun is the best fit for me but way to heavy for my purse and rarely wear heavy enough clothes to conceal that on my body. I'm gon'na be the most dangerous Grandma in the nation eventually.

Chest, Back

StepMill 5 min
Hypers 12x3
Incline bench press 45x12x3, reg, wide narrow grips
Decline Pull Overs 25x12x3 this was a lot harder than I thought it would be.
Seated DB Shrugs 15x12x3
Fly machine Chest 40x16, 85x8, 100x5
Rear Delt 25x16, 70x13, 85x6 have been underestimating my strength on this
Lie down Crunch bench 20x3
Roller Work, killed my back today
Incline bench DB flys 10x12x3 palms down; again very hard
WG lat pull 75, 85x12 ea, 100x7
Chest press machine 25x12x3

TweetI like seeing the variations yiu included. Stick with them for a few weeks and see how you like them. You should feel sore in different spots tomorrow. Let me know how you feel.


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Tweetstill looking pretty lean to me