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  #11  
Old 09-16-2011, 01:02 PM
concetta27 concetta27 is offline
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Pictures
Ugh
Attached Images
File Type: jpg Sept10 back.jpg (43.5 KB, 18 views)
File Type: jpg Sept10 side.jpg (53.7 KB, 14 views)
File Type: jpg Sept10 front.jpg (55.9 KB, 24 views)
File Type: jpg paper.jpg (41.0 KB, 5 views)
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  #12  
Old 09-16-2011, 01:07 PM
concetta27 concetta27 is offline
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Friday 9.16 Workout F
Warm-up
Foam Rolling-no roller-10 arm crosses
1) Prisoner Squat 15 reps
2) Bird Dog 6 reps per side with a 5-second hold at the top
3) Stability Ball Plank 30 second hold
4) Band Pull 25 reps
Do 6 reps per exercise.
Do each repetition at a 2-0-1 tempo.
No rest between exercises.
Rest 1 minute after each circuit and repeat for a total of 6 circuits.
Use a weight that allows you to do 12 reps for the overhead squat a LIGHT weight.
1) Overhead Squat (6) 20lb BB
2) Squat (6) 20lb BB
3) Military Press (6) 20lb BB
4) Front Squat (6) 20lb BB
5) Row (6) Long bar
6) RDL (6) Long bar
6x
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  #13  
Old 09-20-2011, 02:18 PM
concetta27 concetta27 is offline
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Monday 9.19 Workout A
Warm-up
Arm crosses-10/side-no foam roller
1) Prisoner Squat 15 reps
2) Bird Dog 6 reps per side with a 5-second hold at the top
3) Stability Ball Plank 30 second hold
4) Band Pull 25 reps
1A) Deadlift (6) long bar-20lb/sd
1B) Military Press(6) 30lb BB
3x-60s rest
2A)Pull up
with red band 4,3,3
2B) SB Rollout (10)
3x-60s rest
22 hour fast-which I then completely defeated by eating everything in site. What a jerk!
Workout B
Interval Training
Start with a 5-minute warm-up at a 3/10 intensity level.
Do a 60 second interval at an 8/10 or 9/10 intensity level.
Rest 60 seconds.
Repeat 5 more times for a total of 6 intervals.
Do a 5-minute cool-down.
Bike-L3/L12
Tuesday 9.20 Workout C
Warm-up
Arm crosses-10/side-no foam roller
1) Prisoner Squat 15 reps
2) Bird Dog 6 reps per side with a 5-second hold at the top
3) Stability Ball Plank 30 second hold
4) Band Pull 25 reps
1A) Squat (6) 35lbs DB/ea
1B) Chest Press (6) 35lbs DB/ea
3x-60s rest
2A) DB Row (6/side) 25lb
2B) SB Jackknife (16)
3x-60s rest
1x50 2 arm KB(20kg) swing

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  #14  
Old 09-21-2011, 11:13 AM
concetta27 concetta27 is offline
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Wednesday 9.21 Workout D
Warm-up
Arm crosses-10/side-no foam roller
1) Prisoner Squat 15 reps
2) Bird Dog 6 reps per side with a 5-second hold at the top
3) Stability Ball Plank 30 second hold
4) Band Pull 25 reps
1) Lunge Jumps (6/side)
2) Decline Close-Grip Pushup (16)
3) Bulgarian Split Squat 1&1/2 (6/side)
4) Chin-up (6) w/red band 6,6,6,5
5) Burpee (6)
6) X-Body Mtn Climber (6/sd)
4x-60s rest
1-arm KB(16kg) swings-25/ea
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  #15  
Old 09-21-2011, 12:39 PM
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fitgirl123 fitgirl123 is offline
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Hi there Concetta~ WOW, you go girl! You're doing great! And BTW. Are those your before pics! GOOD GRIEF! you look great!
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My 12th TT Contest
Here My Beachbody website
My Journal
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  #16  
Old 09-22-2011, 01:01 AM
ma ma is offline
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Quote:
Originally Posted by fitgirl123 View Post
Hi there Concetta~ WOW, you go girl! You're doing great! And BTW. Are those your before pics! GOOD GRIEF! you look great!
She always does....
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  #17  
Old 09-22-2011, 05:07 AM
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debz0773 debz0773 is offline
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If I ever need some inspiration to go get my workout done, looking at your thread usually does it for me.. solid.. !! Agreed with before pics.. abs of doom.
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  #18  
Old 09-23-2011, 10:21 AM
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hal1 hal1 is offline
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Quote:
Originally Posted by ma View Post
She always does....
I've gotta second these comments from Ma and Jami. You are so strong and you look great. Under 18% BF sounds like a terrific goal - you look like you are so close already. I measured at 21.8% (was 21% @ end of April) and I'd like to get to 18% myself, so it looks like we're starting in a similar place according to your starting stats.

Thanks so much for your kind words this week. It really has been rough w/ our second dog having to be put down yesterday (after losing the first one unexpectedly on Monday). I definitely appreciate your comforting words.

Have a great weekend!
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  #19  
Old 09-23-2011, 01:30 PM
concetta27 concetta27 is offline
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Thursday 9.22 Workout E
Warm-up
Arm crosses-10/side-no foam roller
1) Prisoner Squat 15 reps
2) Bird Dog 6 reps per side with a 5-second hold at the top
3) Stability Ball Plank 30 second hold
4) Band Pull 25 reps
1A)High Pull (6) 12kg KB
1B) KB Lunge (6/side) 12kg KB/ea
3x-60s rest
2A) Seated Row (10) 65lb
2B) DB Tri Ext (10) 12lbs/ea
3x-60s rest
2 arm KB(24kg) swing-1x50
Friday 9.23 Workout F
Warm-up
Foam Rolling-no roller-10 arm crosses
1) Prisoner Squat 15 reps
2) Bird Dog 6 reps per side with a 5-second hold at the top
3) Stability Ball Plank 30 second hold
4) Band Pull 25 reps
Do 6 reps per exercise.
Do each repetition at a 2-0-1 tempo.
No rest between exercises.
Rest 1 minute after each circuit and repeat for a total of 6 circuits.
Use a weight that allows you to do 12 reps for the overhead squat a LIGHT weight.
1) Overhead Squat (6) 25lb BB
2) Squat (6) 25lb BB
3) Military Press (6) 25lb BB
4) Front Squat (6) 25lb BB
5) Row (6) Long bar
6) RDL (6) Long bar
6x
1 arm KB(20kg) swing-20/ea
X-body mountain climber-20/sd
Driving to Maine(8-10hrs) tomorrow, drivng back Monday. Have a good weekend all.
Have been doing my 50 push ups everyday. Should be fun at rest stops...
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  #20  
Old 09-23-2011, 05:54 PM
ma ma is offline
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Your workouts blow me away Concetta....

Hope the leaves have turned colour, such an amazing sight....Enjoy the trip..

Cheers
Ma
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