hyperRealGurl
Well-known member
Awsome gurl!!!!!!!!!!
Blossom's Action Plan
- Thread starter islandblossom
- Start date
hyperRealGurl
Well-known member
Quote:
heck yea!!!! not thats what im talking about!!!!........ u look slim and sexy gurl
Originally Posted by islandblossom 
So my trainer gave me this sheet that outlines the type of workouts I should do at the gym when I'm not with him. This past weekend I worked on my legs, chest, and shoulders. Here's a quick glance of that I did: chest press shoulder press lateral raise seated flys dips tricep kickbacks When I worked out my legs I didn't fatigue my muscles as much I wanted too - no soreness whatsoever. booo! i like feeling sore because then i know that i did the workout correctly. we'll see tomorrow if my shoulders hurt a lil'. i swear they were burning at the gym. btw, here's the fiance and i. 
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heck yea!!!! not thats what im talking about!!!!........ u look slim and sexy gurl
islandblossom
Well-known member
thanks sweety! that made my day. lol.
islandblossom
Well-known member
Workout 9/13/06
Warm up: 30 minutes on bike / level 3 - 7
Back
1. Pull-up (Assisted)
Set 1: 65 lbs / 8 reps
Set 2: 70 lbs / 10 reps
Set 3: 80 lbs / 10 reps
Set 4: 80 lbs / 10 reps
2. Close grip pull down
Set 1: 30 lbs / 15 reps
Set 2: 30 lbs / 15 reps
Set 3: 30 lbs / 15 reps
Set 4: 30 lbs / 15 reps
3. Bent Row
Set 1: 30 lbs/ 15 reps
Set 2: 30 lbs/ 15 reps
Set 3: 30 lbs/ 15 reps
Set 4: 30 lbs/ 15 reps
4. Low Row
Set 1: 10 lbs / 12 reps
Set 2: 10 lbs / 13 reps
Set 3: 10 lbs / 15 reps
5. Pull Overs
Set 1: 50 lbs / 15 reps
Set 2: 50 lbs / 15 reps
Set 3: 50 lbs / 15 reps
6. Lower Back Extensions
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 18 reps
Warm up: 30 minutes on bike / level 3 - 7
Back
1. Pull-up (Assisted)
Set 1: 65 lbs / 8 reps
Set 2: 70 lbs / 10 reps
Set 3: 80 lbs / 10 reps
Set 4: 80 lbs / 10 reps
2. Close grip pull down
Set 1: 30 lbs / 15 reps
Set 2: 30 lbs / 15 reps
Set 3: 30 lbs / 15 reps
Set 4: 30 lbs / 15 reps
3. Bent Row
Set 1: 30 lbs/ 15 reps
Set 2: 30 lbs/ 15 reps
Set 3: 30 lbs/ 15 reps
Set 4: 30 lbs/ 15 reps
4. Low Row
Set 1: 10 lbs / 12 reps
Set 2: 10 lbs / 13 reps
Set 3: 10 lbs / 15 reps
5. Pull Overs
Set 1: 50 lbs / 15 reps
Set 2: 50 lbs / 15 reps
Set 3: 50 lbs / 15 reps
6. Lower Back Extensions
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 18 reps
islandblossom
Well-known member
i think it's the fact that my personal trainer always pushes me that keeps my motivation up...
now i don't know if i could ever push myself by myself, hahaha, jk.
i have company cocktail party to attend tonight so be sure to stay tuned for new pics. ;P
now i don't know if i could ever push myself by myself, hahaha, jk.
i have company cocktail party to attend tonight so be sure to stay tuned for new pics. ;P
islandblossom
Well-known member
Yesterday we had an offic cocktail party. Here are some pics...
islandblossom
Well-known member
Hi Everyone!
I just got done walking the 5K for the AIDS Walk. We finished in 1 hour and 36 minutes.
I can't believe how much a 5k can wear out your legs! We took a lonnnnggg nap when we got home.
I just got done walking the 5K for the AIDS Walk. We finished in 1 hour and 36 minutes.
I can't believe how much a 5k can wear out your legs! We took a lonnnnggg nap when we got home.
hyperRealGurl
Well-known member
wow thats awsome to hear!!!!!!!!!!
kaliraksha
Well-known member
You look amazing in that dress =)
islandblossom
Well-known member
Thanks! I got it from Macy's. It was such a hit that night, I loved the fit too.
Other than that, I haven't been working out for the past 2 wks because I started getting chest pains.
It felt like a 20lb weight was just sitting on top of my chest. I got checked by my doctor (ekg, blood test, and chest x-rays) and she said that everything looked "normal" and recommeded that I got to a cardiologist.... 
But the next available time slot at the cardiologist isn't until Dec.
So lately I've just been taking it easy and haven't been working out. Either I've developed a lot of muscle from the 5k and my workout sesion with my trainer on 9/29/06 or I got fat bc I think I'm back to my original weight! gasp!~ I don't feel flabby so I'm hoping it's just muscle.
I'm going back to the gym on Wednesday to start all over again.
Other than that, I haven't been working out for the past 2 wks because I started getting chest pains.
But the next available time slot at the cardiologist isn't until Dec.
So lately I've just been taking it easy and haven't been working out. Either I've developed a lot of muscle from the 5k and my workout sesion with my trainer on 9/29/06 or I got fat bc I think I'm back to my original weight! gasp!~ I don't feel flabby so I'm hoping it's just muscle.
I'm going back to the gym on Wednesday to start all over again.
islandblossom
Well-known member
I haven't been here for a while and I apologize. I really did get off track. I'll post tomorrow's workout here later on today.
Today's Menu:
b: oatmeal
l: chicken garden salad
s: pear w/ vanilla lf yogurt
s: 1 cup of spaghetti (i got hungry!) ('
Today's Menu:
b: oatmeal
l: chicken garden salad
s: pear w/ vanilla lf yogurt
s: 1 cup of spaghetti (i got hungry!) ('
islandblossom
Well-known member
B: cup of coffee & an apple
L: potroast (homemade)
S: grande peppermint mocha w/ nf milk and no whip (about 300 cals)
Plan for tonight: walk on the treadmill for 45 minutes
Tomorrow attend a workout class at the gym and bump up my cardio.
I haven't been working out for the past wk bc i've been sick.
L: potroast (homemade)
S: grande peppermint mocha w/ nf milk and no whip (about 300 cals)
Plan for tonight: walk on the treadmill for 45 minutes
Tomorrow attend a workout class at the gym and bump up my cardio.
I haven't been working out for the past wk bc i've been sick.
islandblossom
Well-known member
I'm still a bit sick but this is pretty much what I did yesterday...
45 mins cardio; burned about 200 cals... it's so hard to workout when you're sick because you can't really breathe normally when you're congested
worked on abs, used the roman chair to do 3 sets of lower back extensions, 20 reps
then 3 sets, 20 reps of obliques
finished with ten minutes on the stair climber
tomorrow i see my trainer and hopefully i'll be able to get back to speed. wish me luck!~
45 mins cardio; burned about 200 cals... it's so hard to workout when you're sick because you can't really breathe normally when you're congested
worked on abs, used the roman chair to do 3 sets of lower back extensions, 20 reps
then 3 sets, 20 reps of obliques
finished with ten minutes on the stair climber
tomorrow i see my trainer and hopefully i'll be able to get back to speed. wish me luck!~
islandblossom
Well-known member
Pre and Post Turkey Workout
Thursday, Nov. 22
Cardio: 15 min. bike
Concentration: Legs
1) Smith Squats
Set 1: 95 lbs/ 12 reps
Set 2: 95 lbs/ 12 reps
Set 3: 115 lbs/ 12 reps
2) Smith Lunge
Set 1: 12 reps
Set 2: 10 lbs/ 12 reps
Set 3: 20 lbs/ 12 reps
3) Straight Leg Deadlifts
1: 30/12
2: 30/15
3: 30/15
4) Leg Curls
1: 55/15
2: 70/15
3: 70/15
5) Knee Raises
1: 40/15
2: 40/15
3: 40/15
Saturday, Nov. 25
Cardio: Treadmill 15 mins & Crossramp 15 mins
Concentration: Lower Back, Chest, Shoulders, & Abs
1) Crunches w/ medicine ball
1: 10/25
2: 10/25
3: 10/25
2) Planks, 3 reps of 50 seconds
3) Lower Back Extensions, 3 reps of 20
4) Chest
1: 30/12
2: 40/12
3: 45/15
4: 50/15
5) Shoulder press
1: 20/12
2: 20/12
3: 20/12
6) Lateral Raise
1: 20/12
2: 20/12
3: 20/12
I migh focus on legs tomorrow since I have Monday off too.
Thursday, Nov. 22
Cardio: 15 min. bike
Concentration: Legs
1) Smith Squats
Set 1: 95 lbs/ 12 reps
Set 2: 95 lbs/ 12 reps
Set 3: 115 lbs/ 12 reps
2) Smith Lunge
Set 1: 12 reps
Set 2: 10 lbs/ 12 reps
Set 3: 20 lbs/ 12 reps
3) Straight Leg Deadlifts
1: 30/12
2: 30/15
3: 30/15
4) Leg Curls
1: 55/15
2: 70/15
3: 70/15
5) Knee Raises
1: 40/15
2: 40/15
3: 40/15
Saturday, Nov. 25
Cardio: Treadmill 15 mins & Crossramp 15 mins
Concentration: Lower Back, Chest, Shoulders, & Abs
1) Crunches w/ medicine ball
1: 10/25
2: 10/25
3: 10/25
2) Planks, 3 reps of 50 seconds
3) Lower Back Extensions, 3 reps of 20
4) Chest
1: 30/12
2: 40/12
3: 45/15
4: 50/15
5) Shoulder press
1: 20/12
2: 20/12
3: 20/12
6) Lateral Raise
1: 20/12
2: 20/12
3: 20/12
islandblossom
Well-known member
I'm back!!!!!! And I'm going to start logging my workouts too!
Monday:
45 min cardio on crossramp
Wednesday:
30 min. workout with trainer
- lower back extensions
- pull ups
- dips
- lateral raises
- push-ups
- row
Thursday
- 30 mins on treadmill
I've been AWOL i know, but i'm slowly getting back into it.
P.S. check out my online store! http://islandblossom.etsy.com
Monday:
45 min cardio on crossramp
Wednesday:
30 min. workout with trainer
- lower back extensions
- pull ups
- dips
- lateral raises
- push-ups
- row
Thursday
- 30 mins on treadmill
I've been AWOL i know, but i'm slowly getting back into it.
P.S. check out my online store! http://islandblossom.etsy.com
islandblossom
Well-known member
Plans for the week:
- walk to the mall during lunch at least twice
- do cardio 2x/wk
- meet with trainer
These are my goals for the week... baby steps.
- walk to the mall during lunch at least twice
- do cardio 2x/wk
- meet with trainer
These are my goals for the week... baby steps.
islandblossom
Well-known member
Okay I'm back for gooooood! Work has been keeping me busy, in fact, I wasn't going to the gym for a while because i had so many things to catch up on: work, school, etc. and surprise surprise, in a month I lost 8lbs! What?!? It's probably muscle but wow, how dramatic. It's probably because I opted to stop going out to lunch all the time and cut back on my Starbucks addiction. Wow!
Hope all are doing well.
Hope all are doing well.
