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2014 Go hard or stay yo a$$ home fitness thread

 
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CherryBlossom View Drop Down
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Post Options Post Options   Thanks (1) Thanks(1)   Quote CherryBlossom Quote  Post ReplyReply Direct Link To This Post Posted: Mar 10 2014 at 12:38pm
LOLmore for diane:

some info that afro gave me a while back, I still had the page bookmarkedEmbarrassed

Originally posted by afrokock afrokock wrote:

so this is what your training split is going to be like below, 

ive added A and B to the days youworkout. that way you are not repeating teh same workout in a week. so when you do legs twice in a week, you workout legs in two different ways, one way maybe more volume less weight and the other way could be low volume more weight or different movements, that way you are not getting bored and you keep stimulating your muscles in different ways 

The Classic 3 Day Upper/Lower Split
Week 1

Monday: Upper Body Workout (A)
Tuesday: off 
Wednesday: Lower Body Workout (A)
Thursday: off 
Friday: Upper Body Workout (B)
Saturday: off 
Sunday: off 
Week 2

Monday: Lower Body Workout (B)
Tuesday: off 
Wednesday: Upper Body Workout (A)
Thursday: off 
Friday: Lower Body Workout (A)
Saturday: off 
Sunday: off
Originally posted by afrokock afrokock wrote:

dpyes, you keep rotating pretty much untill you get to a point where you feel you can start doing dedicated body part workouts (if you want to) or feel liek you need to progress a bit more.

i'll post the lower body splits in a bit 

here is an example of upper body workouts outs 



upper body A

push ups 

barbell bent over rows (standard grip)

dumbell rows 

standing upright dumbell or barbell rows

bench or chair dips

barbell curls 

upper body B 

divebombers 

diamond push ups 



bent over dumbell rows (or heavy pants as they are called on p90x)

dumbell row in press up position 

seated dumbell shoulder press 

seated lateral raises 

barbell curls

seated overhead tricep extension

Originally posted by afrokock afrokock wrote:

lower body A (focus on quads)

squats front sqauts or back squats

walking barbell or or dumbell lunges

dumbell squats (dumbells to your sides) 

dumbell step ups 

good mornings 

seated calf raises standing dumbell calf raises 

box jumps/wall sits 

legs workout b (glutes and hamstrings) 

walking wide step lunges 

stiff leg dead lifts

dumbell sumo squats

donkey kickbacks 

side leg raise 

bent over/donkey calf raises
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CherryBlossom View Drop Down
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Post Options Post Options   Thanks (3) Thanks(3)   Quote CherryBlossom Quote  Post ReplyReply Direct Link To This Post Posted: Mar 10 2014 at 4:50pm

allthickwomen:

Dolly Castro

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Post Options Post Options   Thanks (0) Thanks(0)   Quote goodm3 Quote  Post ReplyReply Direct Link To This Post Posted: Mar 10 2014 at 6:00pm
If anyone is looking for a quick snack..I HIGHLY recommend the  Quest Protien bars. i carry them in my pursue so I don't get caught slipping. lol.... 

My favorite is the cookies and cream. 

I purchase mine at GNC. 

You can also put them in the oven to make cookies as well. 

I LIVE for these bars....
http://www.questproteinbar.com/

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Post Options Post Options   Thanks (0) Thanks(0)   Quote EPITOME Quote  Post ReplyReply Direct Link To This Post Posted: Mar 10 2014 at 6:10pm
10/31

3.4 mile run w/my LS
I was slow and she pushed me.

Literally though almost as soon as I left my house to meet her, my period started and while driving there, the cramps started. My body is trying to betray me.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Wildfire Quote  Post ReplyReply Direct Link To This Post Posted: Mar 10 2014 at 6:41pm
Originally posted by Princess Grace Princess Grace wrote:

Originally posted by femmefatale85 femmefatale85 wrote:

im not losing weight and i haven't had my period in 3 months lol...not pregnant, but apparently im stressed -_-

i need my body to ignore stress so i can see some more progress...my doctor prescribed yoga, i only like hot yoga tho, otherwise i'll fall asleep :(


Try a Pilates class.Smile


is your period usually regular? doc told me recently when my period disappeared for 45 days that stress/lack of sleep can cause that. i didnt believe him. but apparently its true
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femmefatale85 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote femmefatale85 Quote  Post ReplyReply Direct Link To This Post Posted: Mar 10 2014 at 10:10pm
Originally posted by Wildfire Wildfire wrote:

Originally posted by Princess Grace Princess Grace wrote:

Originally posted by femmefatale85 femmefatale85 wrote:

im not losing weight and i haven't had my period in 3 months lol...not pregnant, but apparently im stressed -_-

i need my body to ignore stress so i can see some more progress...my doctor prescribed yoga, i only like hot yoga tho, otherwise i'll fall asleep :(


Try a Pilates class.Smile


is your period usually regular? doc told me recently when my period disappeared for 45 days that stress/lack of sleep can cause that. i didnt believe him. but apparently its true


most of my life it hasn't been regular because i was an athlete, but when i got on implanon maybe 2 years ago, it became regular

it's definitely stress

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femmefatale85 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote femmefatale85 Quote  Post ReplyReply Direct Link To This Post Posted: Mar 10 2014 at 10:20pm
did a treadmill interval workout today


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Post Options Post Options   Thanks (0) Thanks(0)   Quote mangachan Quote  Post ReplyReply Direct Link To This Post Posted: Mar 10 2014 at 10:40pm
I started working out this past Saturday.  I didn't get through that workout.  I'm SOOOO out of shape.Cry

I did my upper body today...dumbbell flies, dips, pushups.

I'm doing my lower body tomorrow.  I wish I had my brother's weight set to work with.  I feel some type of way not having real weights to do squats and deadlifts with.

Does anyone here lift heavy?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote atexaschick Quote  Post ReplyReply Direct Link To This Post Posted: Mar 10 2014 at 10:42pm
I need help with meal ideas...I feel like I eat the same thing everyday which isn't helping increase my calories to help gain weight. Is there a thread with different meal ideas? Does anyone have meal ideas so I can start planning m weekly meals and incorporating this into my calorie count?
 
 
current weight 125
goal weight: 140-145 (toned)
 
 
Also has anyone else tried those quest bars, they seem good. I think I will go buy a few samples
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Post Options Post Options   Thanks (0) Thanks(0)   Quote afrokock Quote  Post ReplyReply Direct Link To This Post Posted: Mar 11 2014 at 1:26am
Good idea to know what you roughly eating in a day
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