Finding Radiance

Thanks for the nice comments yesterday about my flashback fat feelings.  It just nice sometimes to admit to these things and know you aren’t alone.  So, I hit the gym for run day today.  I set the treadmill at 5.5 mph and just chugged it out while listening to my player.  I had downloaded Casandra [...]

** Gratuitous pictures of me to follow ** Well, the scale shows nothing lost for the month, and from the before pics only about 3 pounds on the scale, but noticeable body changes. These first shots were taken in the summer, but I had on the same outfit for comparison. The hard workouts are paying [...]

. Back, chest and abs today.Giant set:Incline dumbbell chest press: 3 x 15 10 poundsFlat dumbbell chest fly: 3 x 15 10 poundsPush ups: 3 x 15 (I had to rest to finish all 15 of these by the last set) Giant set:Lying lat fly: 3 x 15 25 poundsDumbbell lat row: 3 x 15 [...]

. Giant sets 1:Dumbbell squats: 3 x 15 10 poundsJump squats: 3 x 15 (these are hard!!!!!)Seated leg extensions: 3 x 15 25 pounds Giant sets 2:Barbell good mornings: 3 x 15 10 poundsLeg curls: 3 x 15 25 poundsStanding leg lifts: 3 x 15 35 pounds Standing calf raise: 3 x 15 10 poundsSeated [...]

. This week focuses on higher reps, lighter weights and giant sets. A giant set is where you go directly from one exercise to another without resting. Then repeat that after your normal set rest. Giant set 1Dumbbell Front Raise: 3 x 15 5 poundsDumbbell Lateral Raise: 3 x 15 5 poundsDumbbell Bent Lateral Raise: [...]

. Forgot to post this yesterday: Chest, back, absDouble drop sets:Dumbbell flat press: 4 x 10 – 18 poundsDumbbell incline press: 3 x 10 – 18 poundsDumbbell incline fly: 3 x 10 – 10 poundsLying Lat fly: 4 x 10 – 25 poundsKneeling one arm lat row: 3 x 10 – 18 poundsSeated lat row: [...]

Today was glutes, calves, quads and hammies:Double drop sets:Step ups: 4 x 10 – 18 pound dumbbellsLeg extensions: 3 x 10 35 poundsCable standing adductor raise: 3 x 10 35 poundsLying prone leg curls: 3 x 10 30 poundsStanding calf raise: 3 x 10 18 pound dumbbellsSeated calf raise: 3 x 10 105 poundsBody weight:Prone [...]

Halfway through the 28 Day Body Shapeover. I am up on the scale, which is frustrating beyond words. I do feel stronger, though – hopefully there will be some changes in inches at the end of the month. This week is back to heavier weights, with double drop sets added. For those of you who [...]

. Feeling kind of blah today. It’s dreary out, so that is probably a good reason why. Chest, back and abs today Super set: Push ups/Lying dumbbell pullover: 3 x 15, 0 pounds/10 poundsSuper set: Dumbbell incline press/ seated lat row: 3 x 15, 8 pounds/30 poundsSuper set: Dumbbell flat fly/ Bent over row: 3x [...]

. Butt, quads, hammies and calves today: Super set – Dumbbell Split-squat lunge/ Barbell Good Morning: 3 x 15 10 pounds/12 poundsSuper set – Dumbbell squat/ Lying Leg Curl: 3 x 15 10 pounds/ 25 poundsSuper set – Standing hip abduction/Seated Hip adduction: 3 x 15 35 pounds/35 pounds One legged calf raise – 3 [...]