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  #11  
Old 09-24-2010, 01:00 PM
antoheion antoheion is offline
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Quote:
Originally Posted by concetta27 View Post
Friday 9.24 Workout D
1A) Close-Grip Bench Press (10) long bar-8,10,10
1B) Chin-up w Knee-up (Max) no chin 12,12,12
3x 60s rest
2A) EZ Bar Curl (8) 35lb
2B) Lying EZ Bar Tri Ext (12) 25lb
3x 30s rest
Optional 4x4 Intervals
4 minute warm-up
4x1 min intervals w 1 min off
4 minute cool-down
Versa climber
Hamstrings a bit sore, I'm sure from yesterdays 1-leg SB ham curl. Does it every time.
Great workout, Concetta, how's your nutrition going?
Stay strong,
Ion
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  #12  
Old 09-25-2010, 01:53 AM
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wsarwani wsarwani is offline
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Hi Concetta, just dropping by to say hello and wish you well for the contest.
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  #13  
Old 09-25-2010, 07:54 AM
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good luck concetta, I just saw you made it over to this side...........
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  #14  
Old 09-25-2010, 11:54 AM
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Starbuck1517 Starbuck1517 is offline
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Hi Concetta, great goals for the contest! Your meathead 4x4 workouts look awesome. I am thinking I will try that program next, or last in the contest. Not sure yet! But I have a week and a half left to decide while I finish up DB depletion.
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  #15  
Old 09-25-2010, 01:29 PM
bettywantsabs bettywantsabs is offline
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Hi Concetta,
Just popping in to say Hi! and good luck with the contest. I've been using visualization techniques to help me with my chin ups, there are some great links on my blog. The page specific to that is http://iwantthoseabs.wordpress.com/2...what-you-want/ Good luck!, cheers, Betty
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  #16  
Old 09-27-2010, 10:10 PM
concetta27 concetta27 is offline
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Meathead 4x4 Week 2
Monday 9.27 Workout A
1A) Narrow Stance Squat (10/12/15)DBs(ea)30lbs, 25lbs, 20lbs
1B) Hanging Knee Raise (15)
3x 60s rest
2A) DB Reverse Lunge (12/side) DBs(ea)20lbs
2B) Stability Ball Rollout (15)
3x 60s rest
Optional 4x40 BW Circuit-My version 4x25
3A) Bodyweight Squats (40)-25
3B) Pushups (40)-25
3C) BW Rows + Stick-ups (20/20)-15/15
3D) Mountain Climbers (20/side)
2x 60s rest
Mouth feeling much better. Sticking with softer food for a few more days.
Thanks Ion, Waleed, Rob, Betty, Starbuck for looking in. Appreciate your kind words of encouragement. Betty I will take a look at the link, thanks.

Last edited by concetta27 : 10-04-2010 at 01:37 PM. Reason: correct reverse lunge lbs
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  #17  
Old 09-28-2010, 09:28 PM
concetta27 concetta27 is offline
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Tuesday 9.28 Workout B
1A) Military Press (8) 35lb BB
1B) Wide-Grip BB Row (12) long bar+5lb/sd
3x 60s rest
2A) DB Chest Press (12-15) 25lb DBs 15
2B) V-grip Pullup- machine assisted pull up 50lbs 6,5,6
3x 60s rest
Optional 4x4 Ab Circuit
3A) Stability Ball Plank (45 sec)-60s
3B) X-Body MC (10/side)
3C) SB Jackknife (20)
3D) Side Plank (60 sec/side)
2x 30s rest
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  #18  
Old 09-29-2010, 08:00 AM
concetta27 concetta27 is offline
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Wednesday 9.29 Recovery day
25 minute walk around track, final 10 minutes backwards.
10-Machine assisted(60lbs) chin ups
Bat wings-3x15-30lb DB/ea**
10-Machine assisted(60lbs) pull ups
Will finish 24 hour fast at 2pm.
**Saw this in one of Criag's workouts.
link for batwings: http://www.menshealth.com/men/fitnes...10000013281eac
Should increase lbs and lower reps. Dope.

Last edited by concetta27 : 09-29-2010 at 08:03 AM. Reason: link
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  #19  
Old 09-30-2010, 10:50 AM
concetta27 concetta27 is offline
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Thursday 9.30 Workout C
1A) Deadlift (8) long bar + 7.5lb/sd
1B) DB Lateral Raise (10) 8lb DB ea
3x 60s rest
2A) Barbell Shrug (15) 55lb, 70lb, 90lb
2B) SB 1-Leg Ham Curl (10/side)
3x 60s rest
Optional 4x4 Intervals
4 minute warm-up
15 sec KB Swings 20kg
15 sec recovery
8x
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  #20  
Old 09-30-2010, 07:24 PM
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ksmall1998 ksmall1998 is offline
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Backwards walking, nice addition. There is a guy at the gym that walks backwards and side ways on the treadmill. Never tried it myself

Thanks for the link to the batwings. I like anything to do with back and shoulder work.
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