It's a woMAN's GAME DAY too! (Sponsored)

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  1. Piston you wear panties??? interesting...

    Lacey, workout looks good. Monday's can be tough after a couple of days off... you'll kill next time!


  2. Quote Originally Posted by DangerLace View Post
    Alright don't get your panties in a bunch Piston lol here it is, sorry it's late.

    Monday, Shoulder/Abs

    DB Shoulder Press: 10x 12, 12, 12
    DB Side Laterals: 8x 10, 8, 8
    Pull Ups: 6, 5, 6
    Wide Grip Lat Pull Downs: 57.5x 12, 10, 8

    Bent over Rows (between all sets): 12x 10, 15x 10 (each arm)

    Lying Leg Raise: 2 sets, 15 reps
    Swiss Ball Crunches: 2 sets, 25 reps, 12 lbs ball
    Decline Crunches: 2 sets, 25 reps


    Wasn't feeling so into it today for some reason, I think it has to do with lack of sleep or not getting good sleep the last few days, I'm mentally and physically tired. But I pushed through and got a good workout on, took some stress out on weights and got it done. Hopefully Wednesday will be better for me and I can get an even better leg workout in.

    You had me at panties!! Lol

    Sleep is the most underrated of all tools in your arsenal. I've learned this greatly as my years add up. You have to recover to grow. Stims can only carry you so far and then you start going backwards.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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  3. Quote Originally Posted by DangerLace View Post
    I had a hairline fracture in my right knee from soccer.. Doesn't sound like much but I tell ya it was painful and from my knee not getting the physical therapy that it needed it never got its full strength back which is leading me to believe that it never healed right..
    hairline fractures can be so annoying, and it's one of those injuries that can linger in some respects. if strength has been an issue with it it's possible it never healed fully, but not much to do about it now. I've had fractures, breaks, tears, and I don't care what people say, you can get it to 99% but never get that 1% back :/ oh well. at least you've been crushing it lately
    MAN Sports Online Lead Rep and Sales
    http://www.nutraplanet.com/product/man/pure-pf3-free-fermented-leucine-limited-time.html
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  4. Quote Originally Posted by allnatural923 View Post
    hairline fractures can be so annoying, and it's one of those injuries that can linger in some respects. if strength has been an issue with it it's possible it never healed fully, but not much to do about it now. I've had fractures, breaks, tears, and I don't care what people say, you can get it to 99% but never get that 1% back :/ oh well. at least you've been crushing it lately
    Yes I agree 100% with everything that you said! You never can get it back to 100% eve if it heals all the way it will never be the same again!
    -DangerLace-
  5. Wednesday Legs/Back


    So, gonna go ahead and get this on here before I forget again! Haha today was a hell of a lot better then Monday, Was in a Great mood and didn't feel as tired or exhausted as I did on Monday, GameDay as always made my mood that much better, and helped me push through my workout.. Def seeing improvements in strength as well.. here ya go!

    Legs/Back

    Leg Press: 230x 10, 10, 10
    Leg Extensions: 60x 12, 12, 12
    Calf Raise: 80x 10, 10, 10
    Knee Flexion: 50x 12, 12, 12

    Back Extensions: 90x 12, 100x 12, 12

    Okay so no I didn't do as much as i usually do, but that's due in part to the little training session that I had today with a trainer at my gym, Because I wasn't to sure what else I could do to work my Back I asked for a little help, He taught me a few things that I could start doing to work different parts of my back including a few that I will start doing every week, such as Dumbbell Dead lifts ad seated cable rows, also he worked with me on my form with Squats and told me that I shouldn't use the machine that we have because it limits your motions, so I will take his advice and start doing Free Weight Squats next week, He showed me a few other things as well, such as instead of adding weight to the bar just use it as is and do squats to help tone and loosen my hips, also using a bar while doing lunges to help improve the butt and strengthen my hamstrings as well, which as you guys know I need to work on big time! I did get a few reps in while with the trainer, just didn't log them in my book, so I'm not slacking I promise!! lol

    Alright I think that's long enough for today, will be updating again on Friday as always, Please feel free to give me what ever advise that you have.
    Thanks Guys!!
    -DangerLace-
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  6. Nice update Lacey, and sounds like you got allot of great advice from the trainer, especially when it comes to free weight squats.

  7. Quote Originally Posted by wasme View Post
    Nice update Lacey, and sounds like you got allot of great advice from the trainer, especially when it comes to free weight squats.
    Thank you, and yes I really did. He knew his stuff and took a look through my log book and told me I had a pretty solid routine!
    -DangerLace-

  8. I like how you're not afraid to ask for help. Lotta people have egos in the gym and injuries that hurt more than their pride because of it. Keep up the good work!
    BOARD TYRANT | TEAM GET DIESEL | GETDIESEL.COM
    FeFiFo.com support
    DIESEL TEST = Underground Kings of Test elevation!


  9. Quote Originally Posted by Piston Honda View Post
    I like how you're not afraid to ask for help. Lotta people have egos in the gym and injuries that hurt more than their pride because of it. Keep up the good work!

    This, and the above comment as well (which didn't make it in the multiquote apparently).

    Free weights are exponentially better than machines given you have proper form! Barbell lunges and even squats without any weight (initially, to get the motion/sitting back in the heels/high rep stuff) are brutal once you make the leap full time. Gameday should actually help with these perfect in that the aided pump from the GPLC and GMS + the increased focus will tagteam to give you a better mind-muscle control/focus to fully engage all muscles of the movement. -- That seemed a bit longwinded? Lol hope you keep enjoying GD though, sounds like you're setting yourself up for some nice lean mass gains.
    GENOMYX ~ Where Evolution Begins
    Neddo ~ Forum Representative
    http://www.nutraplanet.com/manufacturer/genomyx/

  10. Quote Originally Posted by neddo View Post

    This, and the above comment as well (which didn't make it in the multiquote apparently).

    Free weights are exponentially better than machines given you have proper form! Barbell lunges and even squats without any weight (initially, to get the motion/sitting back in the heels/high rep stuff) are brutal once you make the leap full time. Gameday should actually help with these perfect in that the aided pump from the GPLC and GMS + the increased focus will tagteam to give you a better mind-muscle control/focus to fully engage all muscles of the movement. -- That seemed a bit longwinded? Lol hope you keep enjoying GD though, sounds like you're setting yourself up for some nice lean mass gains.
    Yeah sounds good though! And I agree GD will really help me through this, damn I don't know what I'm gonna do when I'm out of it!! Haha
    -DangerLace-

  11. Quote Originally Posted by DangerLace View Post
    Yeah sounds good though! And I agree GD will really help me through this, damn I don't know what I'm gonna do when I'm out of it!! Haha
    Well, I'm thinking if you keep up with progress pics, you just might get more!!!! Just kidding... have a great workout Friday.

  12. Quote Originally Posted by wasme View Post

    Well, I'm thinking if you keep up with progress pics, you just might get more!!!! Just kidding... have a great workout Friday.
    Lol I would believe it actually and you guys know ill be posting more
    -DangerLace-

  13. So before I go to the gym I want to see if I can get a bit of a discussion going here.. I have a new goal, and I need to at least see results in a month.. If not be where I want to be.. Here's what's up:

    I got a new job for a restaurant that will be opening in my town in July.. Catch is I'm gonna be recruiting other hot girls to work there as well starting June 3rd.. Requirements for the job are that you have a hot ass body, which obviously I have cause I was first hired.. Anyway with that said I want and need to tone my mid section, I have a lot of trouble losing the weight I have and my pudge in my stomach along with my thighs, I hate them lol I know a lot of men think thick thighs are sexy, and ill agree to an extent, I need to tone up big time!!

    Now here's where the problems start, I don't have the money to stick to an 1800 cal diet or anywhere even close to it, lets just say other then some pb&j sandwiches and a protein bar here and there all I'm eating is ramen, so I need an effective way that works fast to cut the belly fat, and tone my abs.. I know running will be good as long as I start again and keep to it.. So here's my questions..

    How much cardio do you think I should do in order to meet my goal?

    Is there anything else that I could do to help cut quick and get tone?

    Look forward to your answers!
    -DangerLace-

  14. Hitt cardio gets my vote...sprints, prowlers, even jump rope. Ramen?? I would rather just eat plain jasmine rice.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  15. Try circuit training. I leaned up quite a bit a couple years ago doing 3 days a week of 35 minutes weight training and two days cardio in between. You could pair upper body exercises immediately followed by lower body exercises. Or you could work out top-down or bottom-up; legs followed by abs, bench, arms, etc. Keep rest periods short and watch the sweat and fat melt off!

    Oh, as for this restaurant, pics or it didn't happen!
    BOARD TYRANT | TEAM GET DIESEL | GETDIESEL.COM
    FeFiFo.com support
    DIESEL TEST = Underground Kings of Test elevation!


  16. Quote Originally Posted by DangerLace View Post
    So before I go to the gym I want to see if I can get a bit of a discussion going here.. I have a new goal, and I need to at least see results in a month.. If not be where I want to be.. Here's what's up:

    I got a new job for a restaurant that will be opening in my town in July.. Catch is I'm gonna be recruiting other hot girls to work there as well starting June 3rd.. Requirements for the job are that you have a hot ass body, which obviously I have cause I was first hired.. Anyway with that said I want and need to tone my mid section, I have a lot of trouble losing the weight I have and my pudge in my stomach along with my thighs, I hate them lol I know a lot of men think thick thighs are sexy, and ill agree to an extent, I need to tone up big time!!

    Now here's where the problems start, I don't have the money to stick to an 1800 cal diet or anywhere even close to it, lets just say other then some pb&j sandwiches and a protein bar here and there all I'm eating is ramen, so I need an effective way that works fast to cut the belly fat, and tone my abs.. I know running will be good as long as I start again and keep to it.. So here's my questions..

    How much cardio do you think I should do in order to meet my goal?

    Is there anything else that I could do to help cut quick and get tone?

    Look forward to your answers!
    You could try a protein sparing modified fast (psmf) type diet. It's pretty extreme and cannot be maintained for long but for a month it should be ok. Other than that HIIT, circuits, drop sets, caloric deficit etc etc all the normal stuff

  17. Quote Originally Posted by Piston Honda View Post
    Try circuit training. I leaned up quite a bit a couple years ago doing 3 days a week of 35 minutes weight training and two days cardio in between. You could pair upper body exercises immediately followed by lower body exercises. Or you could work out top-down or bottom-up; legs followed by abs, bench, arms, etc. Keep rest periods short and watch the sweat and fat melt off!

    Oh, as for this restaurant, pics or it didn't happen!
    Lol look up Twin Peaks Restaurant and you'll get an idea
    -DangerLace-

  18. Quote Originally Posted by DangerLace View Post
    Lol look up Twin Peaks Restaurant and you'll get an idea
    Oh, I've got ideas all right...yowza!
    BOARD TYRANT | TEAM GET DIESEL | GETDIESEL.COM
    FeFiFo.com support
    DIESEL TEST = Underground Kings of Test elevation!


  19. Name:  twin-peaks-pt2-500-23.jpg
Views: 62
Size:  137.2 KB
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  20. Very short rest periods between sets, and HIIT training.. Are you not able to take in protein powder? And would you consider an ECA stack?

  21. Just googled it... good god! When you start can you post a pic of you in your 'uniform' lol

  22. Quote Originally Posted by DangerLace View Post
    So before I go to the gym I want to see if I can get a bit of a discussion going here.. I have a new goal, and I need to at least see results in a month.. If not be where I want to be.. Here's what's up:

    I got a new job for a restaurant that will be opening in my town in July.. Catch is I'm gonna be recruiting other hot girls to work there as well starting June 3rd.. Requirements for the job are that you have a hot ass body, which obviously I have cause I was first hired.. Anyway with that said I want and need to tone my mid section, I have a lot of trouble losing the weight I have and my pudge in my stomach along with my thighs, I hate them lol I know a lot of men think thick thighs are sexy, and ill agree to an extent, I need to tone up big time!!

    Now here's where the problems start, I don't have the money to stick to an 1800 cal diet or anywhere even close to it, lets just say other then some pb&j sandwiches and a protein bar here and there all I'm eating is ramen, so I need an effective way that works fast to cut the belly fat, and tone my abs.. I know running will be good as long as I start again and keep to it.. So here's my questions..

    How much cardio do you think I should do in order to meet my goal?

    Is there anything else that I could do to help cut quick and get tone?

    Look forward to your answers!
    keep sodium low (ramen), fasted cardio is great. dont do the same kind of cardio every day either. change it up.

    jump rope, HIIT, swimming
    Performance Labs Product Specialist


  23. Quote Originally Posted by DangerLace View Post
    Lol look up Twin Peaks Restaurant and you'll get an idea
    bone daddy's is the new twin peaks like twin peaks was the new hooters
    Performance Labs Product Specialist


  24. Quote Originally Posted by wasme View Post
    Just googled it... good god! When you start can you post a pic of you in your 'uniform' lol
    Yes I will just for you guys enjoyment
    -DangerLace-

  25. Quote Originally Posted by wasme View Post
    Very short rest periods between sets, and HIIT training.. Are you not able to take in protein powder? And would you consider an ECA stack?
    No I can't afford it :/
    -DangerLace-

  26. I'm not going to even attempt fostering false hopes.

    Your diet will dictate progress more than anything you could possibly do exercise wise. "Abs are made in the kitchen" only exemplifies my point, and moreso applicable to your situation. and Ramen is chock full of absolutely nothing beneficial for your goal :/

    That said, HIIT and ECYa are paramount with respects to fat loss - but if you're in too hard a caloric deficit you will be murdering muscle and your metabolic system.
    GENOMYX ~ Where Evolution Begins
    Neddo ~ Forum Representative
    http://www.nutraplanet.com/manufacturer/genomyx/

  27. Quote Originally Posted by neddo View Post
    I'm not going to even attempt fostering false hopes.

    Your diet will dictate progress more than anything you could possibly do exercise wise. "Abs are made in the kitchen" only exemplifies my point, and moreso applicable to your situation. and Ramen is chock full of absolutely nothing beneficial for your goal :/

    That said, HIIT and ECYa are paramount with respects to fat loss - but if you're in too hard a caloric deficit you will be murdering muscle and your metabolic system.
    agreed
    Performance Labs Product Specialist


  28. Quote Originally Posted by neddo View Post
    I'm not going to even attempt fostering false hopes.

    Your diet will dictate progress more than anything you could possibly do exercise wise. "Abs are made in the kitchen" only exemplifies my point, and moreso applicable to your situation. and Ramen is chock full of absolutely nothing beneficial for your goal :/

    That said, HIIT and ECYa are paramount with respects to fat loss - but if you're in too hard a caloric deficit you will be murdering muscle and your metabolic system.
    Yeah I kinda figured that.. When I was with DD he helped me stick to y diet but he was also supplying all the food.. And that's when I saw the most improvement.. Here lately I haven't seen much change, only in strength.. Also when I start this job making $10 an hour and woking as much as I want I'll be able to eat right and get back on an 1800 cal diet along with buying protein powder too
    -DangerLace-

  29. Quote Originally Posted by DangerLace View Post
    Yeah I kinda figured that.. When I was with DD he helped me stick to y diet but he was also supplying all the food.. And that's when I saw the most improvement.. Here lately I haven't seen much change, only in strength.. Also when I start this job making $10 an hour and woking as much as I want I'll be able to eat right and get back on an 1800 cal diet along with buying protein powder too
    if you need help with supplements while on a budget, Forskolin-95 is cheap and very effective.
    Performance Labs Product Specialist


  30. Quote Originally Posted by R1balla View Post

    if you need help with supplements while on a budget, Forskolin-95 is cheap and very effective.
    Until I start that new job I can't afford anything extra.. I know it's sh*ty
    -DangerLace-
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