SO EXCITED! papers are alllll done :D which means i get to hit up the gym again :D:D

went yesterday and realized I sucked. Think i maybe went too hard on cardio because when i was lifting i felt dizzyish which doesn't happen to me like ever at the gym, so i took 'er easy (and yet am still hurtin this morning)

A:
Lunges: 1x8 - 20, 2x6 - 20 (each leg)
Dips: 1x8, 1x6, 1x3 - 70 assist
Back Extension: 3x8 - 15
Dumbbell bench press: 3x8 - 35 (Had to use the free motion machine cuz the benches were all being used)
Calves (seated, machine): 3x8 - 200
Military Press: 3x6 - 30
Abs: ----
HIIT: 12 mins

wasnt the best day ever, but im glad to be hitting the gym again :)

congrats on getting the papers done...now you can get back to what really matters.... ;)

hey jess. well the wya you do calf raises with free weights is simple. you can get more of a stretch if you take your shoes off and do it, but just in case you arent comfortbale just leave your shoes on


first you go to the squat rack and use that bar. load the bar with whatever weight you feel comfortable with. get the bar off the rack like you are going to squat it and make sure your feet are close together. i usually do super sets but it is soley up to you. first i do 10 regular calf raises and immefiatly after i make my toes stick out while my heels touch. almost like duck feet i guess. and after that you make your toes touch with yoru heels pointing away. i dont know if you get that but thats wht i do and i do 3 sets of that super set. if ou need more info let me know and ill take some pics of the positions of the feet

Congrats on getting the papers done...now get to the gym :)

B
Chinup: 3x6 - 60 (assist)
Goblet Squat: 3x8 - 15... think i'm doing them funny, i'm not sure.
Rows: 3x8 - 50
Abs: 3x15
13 mins HIIT

watch this...and then...watch yourself :)

http://www.bodybuilding.net/training...john-9582.html

wicked! thanks :D

Friday

A:
Lunges: 3x8 - 20 (each leg)
Dips: 3x8 - 70 assist
Back Extension: 3x8 - 15
Dumbbell bench press: 3x8 - 30... getting easier so i think i can step it up next time :D
Calves (seated, machine): 3x8 - 210
Military Press: 3x8 - 30... wasn't the best form ever... gunna work on that!
Abs: 3x15
HIIT: 14 mins

make that bench your bitch :) are you using dumbbells for military press too...or barbell?

i use dumbbells and barbells, our barbells go up by 10lbs, so when im on the inbetween stages, i use dumbbells but when i hit the 10lbs mark i use barbells.

my gym is really based on machines so it's kinda sucka free-weight wise

ETA: lmao @ making it my bitch... i'll be like :WEIGHT~13: grrrrr.