Scorp's movin' in log.......

[ScorpioGirl]

Your front squats looked great.

I will glad go and support you guys! I want to see Josh in a speedo.

Thank ya! I'm def feelin' the quads today!

Ha ha! I think Josh is going to be there to support his girls! lol You won't get lucky enough for that one!!!!!! lol

Oh yeah!!! You're gonna do awesome!

Thank you......I'm gonna' try!

 

[ScorpioGirl]

Mon. 10-23-06

Diet

*made a big batch of eggs yesterday...18 whites, 6 yolks and added....

m1: Scrambled eggs (above), beef tenderloin steak, veggies

m2: albacore steak w/a little lite mayo
m3: eggs - as above
PWO: 65-70g waxy maize (YUMMMMMM CHALK!!! lol)
m4: ON protien shake

Training - legs / bis / forearms

*My first day of DC - had a little help from a couple of you...thank you! I think I under estimated my weights the first go round, so I'll need to increase those. Also, I didn't feel like my 2 leg exercises hit hammies enough, so I added a widowmaker for those. I'll start with sldl next leg day. I also did 2 exercises for forearms because I didn't feel the first one really.......I know, I know....stick to the program....Just trying to get into the groove.....

all rp and stretches as instructed by DC.....

front squat
warmup w/std bar for 15
95x9, 95x7, 95x5

sumo hack
warmup 90x15
180x9, 180x8, 180x6

lying leg curls - widowmaker
40x21, 40x11, 40x8

seated calf press - good lord my calves need work!!!
warmup no weight for 15
90x6, 70x7, 70x5

pinwheels
warmup 15x15
25x8, 25x6, 25x5

reverse cable curl
20x9, 20x7, 20x5

bb wrist curl (not intended to be a widowmaker, just worked out that way. I'll change it up.)
20x25, 20x20, 20x15



well.....there it is!

 

[ScorpioGirl]

Tues. 10-24-06

*Feeling quads today

Diet

m1: albacore steak w/a little lite mayo, few raw veggies
m2: anpb - didn't get much down. Took a Lipodrene and it KILLED my appetite

 

[Future]

Nice job!

There are some exercises that I really have to add an isolation exercise with the compound movement. I did very well with that after my surgery.

I like forward to seeing what you can do. I do think you should get a belt just to see how that helps your back out.

Rest up! I stayed home today and slept after work. Gotta move out this week.

 

[ScorpioGirl]

Tues. 10-24-06

*Feeling quads today

Diet

m1: albacore steak w/a little lite mayo, few raw veggies
m2: anpb - didn't get much down. Took a Lipodrene and it KILLED my appetite
m3: baby carrots, lc yogurt
snack: couple hands full of corn chex out of the box
m4: eggs (mostly whites) w/mushrooms & onions
***G-baby was here - no time for more food.......

Training

30 min steady tread max incline

 

[ScorpioGirl]

Nice job!

There are some exercises that I really have to add an isolation exercise with the compound movement. I did very well with that after my surgery.

I like forward to seeing what you can do. I do think you should get a belt just to see how that helps your back out.

Rest up! I stayed home today and slept after work. Gotta move out this week.

Yuk....moving! Well, I'm sure it's a GOOD MOVE!

 

[IslandGirl]

Awesome job on your first DC workout!!! Woohoo!!!

How did you like the stretches??

 

[ScorpioGirl]

Awesome job on your first DC workout!!! Woohoo!!!

How did you like the stretches??

Well, I have always stretched after training just not for a minute! lol So I LIKE!!!!!! I didn't think the sumo's hit my glutes like I usually do, but OMG my butt hurts! Between the glutes and quads I can barely walk today!

Feels AWESOME

 

[ScorpioGirl]

Wed. 10-25-06

Diet

m1: lean steak (tastes like ASS!!!!!! lol), granny smith apple
*steak went in the trash....just can't choke it down. I have another one at home that I'll be returning to the store! lol
m2: scrambled eggs (mostly whites) w/mushrooms & onion

 

[ScorpioGirl]

Wed. 10-25-06

Diet

m1: lean steak (tastes like ASS!!!!!! lol), granny smith apple
*steak went in the trash....just can't choke it down. I have another one at home that I'll be returning to the store! lol
m2: scrambled eggs (mostly whites) w/mushrooms & onion

m3: oops...don't remember
PWO: 65-70g waxy maize
m4: ON Pro Complex protein shake
m5: salad w/veggies, egg whites

Training

decline bench
warmup 95x9
105 - 7 4, 3

db press - widowmaker
30's for 16

LF shoulder press
warmup 20x10
30 - 9
35 - 4,3

side lateral raise - widowmaker
10's for 16

skull crushers w/EZ curl bar
warmup 20x15
50 - 7, 4, 3

dips (between 2 benches, feet up)
bodyweight x 18

t-bar row
warmup - 35x12
80 - 7, 4, 3

assisted pull ups - widowmaker
45# assist for 16

shrugs on smythe
warmup - 90x12
110 - 8, 7, 5

 

[ScorpioGirl]

Thurs. 10-26-06

Diet

m1: ON Pro Complex protein shake
m2: albacore steak, raw baby carrots
m3: salad (not much protein, but I'll make up for it later)

 

[Future]

How did the session feel? You can always scale back the sets when you do the same bodyparts twice in a week as well.

 

[joshbarnett]

just want to let everyone know how much scorpiogirl loves the stretching portion of DC training lol

 

[ScorpioGirl]

How did the session feel? You can always scale back the sets when you do the same bodyparts twice in a week as well.

Uhhh yah.....still got the DOMS from MONDAY!!!! lol

just want to let everyone know how much scorpiogirl loves the stretching portion of DC training lol

HA! Hate trying to stretch chest after db press. My wrists aren't strong enough {YET} to keep holding the dbs. Don't like hanging to stretch lats either. :chee;y-sm

 

[ScorpioGirl]

Thurs. 10-26-06

Diet

m1: ON Pro Complex protein shake
m2: albacore steak, raw baby carrots
m3: salad (not much protein, but I'll make up for it later)

m4: protein shake
snack: popcorn

Training

30 min steady tread - max incline
15 min stationary bike

 

[ScorpioGirl]

FRIDAY!!!!!! 10-27-06

Diet

m1: ON Pro Complex protein shake - once again....upset stomach
m2: romaine, albacore steak, raw baby carrots

 

[ScorpioGirl]

FRIDAY!!!!!! 10-27-06

Diet

m1: ON Pro Complex protein shake - once again....upset stomach
m2: romaine, albacore steak, raw baby carrots

m3: anpb, raw sunflower seeds
PWO: waxy maize
m4: south beach pep pizza
m5: beef tenderloin filet, steamed asparagus
m6: anpb mixed w/cool whip free .... little sweet tooth going on there

Training

sldl
warmup: 45x15
170 x 6, 5, 5 (straight sets)

front squat
warmup: 45x10
105 x 6, 6, 6

hack squat - widowmaker
90x20

concentration curls
warmup: 10x10
25 x 6, 3, 3

reverse bb curl
35x7, 45x7, 45x7

 

[ScorpioGirl]

Sat. 10-28-06

The Mr. & I will be going to meet some friends for drinks and maybe dinner tonight. I really want to do the costume thing but I'm not sure what I want to "BE" yet! lol Going shopping for costumes after I leave work. Can't wait to get the Mr. all dressed up. He would make a good line backer. He's 'bout as wide as he is tall! lol

Diet

m1: chic breast, raw baby carrots

 

[Future]

Friday's session looks really good. Nice job. We'll be there tonight as well. Call me if things change.

 

[ScorpioGirl]

I invited you and S, but I don't think you've read it yet. Are you dressing up? I really don't want to mess with the whole costume thing but I don't know if Jackie will let me get away with that! lol