It's a woMAN's GAME DAY too! (Sponsored)
- Thread starter DangerLace
- Start date
Piston Honda
Well-known member
Working on those gams then getting them some sun...sounds like a great plan!
BTW, I think I urged you to do some hammy exercises...you're welcome! lol
BTW, I think I urged you to do some hammy exercises...you're welcome! lol
allnatural923
Well-known member
awesome leg workout, and really good squat numbers. glad Game Day is treating you well
what kind of knee injury did you have?
what kind of knee injury did you have?
DangerLace
Member
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..
DangerLace
Member
Alright had a great workout today and even worked on my form with bench presses.. And actually did an arm workout that I had totally forgot about!!
Barbell Bench Press: 55x 12, 8, 8
Standing Cable Flyes: 5(each arm)x 12, 12, 12
Push Ups: 2 sets, 15 reps
Bicep Curls: 10x 12, 12, 12
Dumbbell Cross Jabs: 10x 12, 12, 12 (each arm)
Rope Pull Downs: 17.5x 12, 12, 12
Pull ups: 5, 4, 4
Today was great, had some extra motivation on top of my GameDay cause I had a guy friend with me who helped me with my form.. He will actually most likely end up getting me into more cardio as well cause he's a huge cardio freak. Felt a great burn today and will no doubt be sore as crap tomorrow! Which is why I switched my chest days to Friday so my body has the whole weekend to recover. GameDay as always was awesome today, no post workout glitters and didn't take any away from my strength while doing my workout
can't wait for another week on this stuff!!!
Hope everyone has a good weekend and stay tuned for Monday!!
Barbell Bench Press: 55x 12, 8, 8
Standing Cable Flyes: 5(each arm)x 12, 12, 12
Push Ups: 2 sets, 15 reps
Bicep Curls: 10x 12, 12, 12
Dumbbell Cross Jabs: 10x 12, 12, 12 (each arm)
Rope Pull Downs: 17.5x 12, 12, 12
Pull ups: 5, 4, 4
Today was great, had some extra motivation on top of my GameDay cause I had a guy friend with me who helped me with my form.. He will actually most likely end up getting me into more cardio as well cause he's a huge cardio freak. Felt a great burn today and will no doubt be sore as crap tomorrow! Which is why I switched my chest days to Friday so my body has the whole weekend to recover. GameDay as always was awesome today, no post workout glitters and didn't take any away from my strength while doing my workout
can't wait for another week on this stuff!!! Hope everyone has a good weekend and stay tuned for Monday!!
Piston Honda
Well-known member
Thanks for the update Lacey, have a great weekend!
Piston Honda
Well-known member
Greedily asking for the Monday lowdown!
DangerLace
Member
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.
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.
Piston Honda
Well-known member
Panties? Has commando not even been considered? Sorry to hear today wasn't quite as you expected; Mondays stink!
AZMIDLYF
Legend
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.
allnatural923
Well-known member
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
DangerLace
Member
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
Member
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!!
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
Member
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!
Piston Honda
Well-known member
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!
neddo
Member
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.
DangerLace
Member
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
wasme
Legend
Well, I'm thinking if you keep up with progress pics, you just might get more!!!! Just kidding... have a great workout Friday.
DangerLace
Member
DangerLace
Member
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!
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!
Piston Honda
Well-known member
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!
Oh, as for this restaurant, pics or it didn't happen!
Lukef2000
Well-known member
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
DangerLace
Member
Piston Honda
Well-known member
Lol look up Twin Peaks Restaurant and you'll get an idea
Oh, I've got ideas all right...yowza!
R1balla
Board Sponsor
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
R1balla
Board Sponsor
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
DangerLace
Member
DangerLace
Member
No I can't afford it :/
neddo
Member
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.
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.
R1balla
Board Sponsor
agreed
DangerLace
Member
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
R1balla
Board Sponsor
if you need help with supplements while on a budget, Forskolin-95 is cheap and very effective.
DangerLace
Member
Until I start that new job I can't afford anything extra.. I know it's sh*ty
R1balla
Board Sponsor
DangerLace
Member
Wow I'm de-motivated as F*** now.. Ill post my workout later.. Guys kinda crushed my spirits..
Piston Honda
Well-known member
What kind of foods do you like? Tuna, chicken, etc? Sometimes those "club" stores offer good deals on club packs of chicken and stuff; priced cheap per pound as long as you buy 5-10 lb packages. I think you're on the right track for losing weight and toning up as long as you keep working the big groups like legs, chest, back with compound movements. Incorporate cardio 1-2 days a week or even for 10-15 minutes after a weight session and you'll probably be where you want to be.
Don't give up!
wasme
Legend
Just keep working hard! You are already making great progress.. as Piston said..don't give up!
DangerLace
Member
Ok wtf am I supposed to do with that..?
DangerLace
Member
I didn't like the fact that I feel like I let my sponsor down.. He may not know it but he's kinda a role model to me.. I take what he says seriously.. Kinda sucked hearing what he had to say.. I'm gonna keep going so hopefully ill get my results.
Lukef2000
Well-known member
Read it. It's a diet that although is rather unhealthy it's very effective at extreme rapid weight loss. It's not maintainable for very long but it will shed fat more than any other short term diet.
DangerLace
Member
Ok I read it but I have one question.. How am I gonna do that? I would have to go to a doctor to determine how long and what I need to to, and doctors are gonna go by weight and would probably recommend that I stay away from this diet because I am not over weight or even close, I understand just basically fasting on nothing but protein but that too gets expensive, so It wouldn't happen till later next month, it seems like a solid plan and like it would work as long as it was used in the correct way and in short periods of time, I don't want to harm my body by taking away all the carbs, and cals that I would be getting from other foods as well, along with sugar and other stuff that is really needed to help your body grow and recover. You get me?
