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Thread: Work-Out Schedule, and menus

  1. #1
    Senior Member PhatyPants's Avatar
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    Work-Out Schedule, and menus

    Hey,
    I just wanted to pass my workout schedule out to anyone who was interested.
    Some of you may have made that resolution to loose the extra lbs or just to tone up, but dont really know what to do in the gym.
    Also, I stumbled upon this as well, its a place where you can pick your daily caloric intake, and download daily menus that will meet your needs. It also has a calorie calculator to help you determine your daily intake.

    http://www.yourselffitness.com/commi...eat-right.aspx

    Ok, so what the hell do I know?!
    Im an gym addicted junkie that has worked with the best of the best for training and nutrition. Kim Oddo for one, www.bodybyo.com who taught me how to sculpt a lean hard body.
    Just a few extras to help anyone out.

    Happy New Years!
    Phaty Pants~

    WE ALL DESERVE TO LOOK OUR BEST!

    Monday

    Chin Ups (15, 15,15)*reps
    T-Bar Rows (15,12,10)
    Lat Bar Front Pull Down (15,12,10)
    Dumbbell pull-overs (15,12,10)
    Dumbbell reverse flys (15,15,15)
    Hip Lift (30,30,30)
    Medicine Ball Reach Crunch (30,30,30)

    Tuesday
    Seated Hamtractor (15,12,10)
    Machine Full Knee Flexion (15,15,15)
    45 Degree Leg Sled Press (18,15,12)
    Stability Ball Squats (20,20,20)
    Machine Full Knee Extension (15,15,15)
    Machine Straight Leg Heel Raise (25,25,25)
    Machine Bent Leg Heel Raise (12,12,12)

    Wednesday
    No Weights
    30 Minutes of Cardio (I prefer the stair climber or the elliptical)

    Thursday
    Barbell Over Head Press (15,12,10)
    Dumbbell Over Head Press (15,15,15)
    Dumbbell Side Raise (15,12,10)
    Dumbbell Reverse Flye (12,12,12)
    Barbell Bicep Curl (15,12,10)
    Preacher Bench Curl Bar Arm Curl (12,12,12)
    Torso Curl (30,30,30)
    Three Way Torso Curl (30,30,30)

    Friday

    Barbell Bench Press (15,12,10)
    45 Degree Cable Flye (15,12,10)
    30 Degree Dumbbell Chest Press (12,12,12)
    Curl Bar Push Down (15,12,10)
    Dumbbell Press-up (15,15,15)
    Machine Bent Leg Heel Raise (15,15,15)
    Machine Straight Leg Heal Raise (12,12,12)

    • Cardio 6 days a week

  2. #2
    God/dess leilanicandy's Avatar
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    Default Re: Work-Out Schedule, and menus

    your dog look so fimilar
    If you want the present to be differant from the past, study the past.
    Baruch Spindza

    It is what it is, not what you want it to become, that's important -- at least for now. Today, remember that things worth having are worth waiting for!
    The Stars

    Minds are like parachutes: They only function when open.
    Thomas Dewar

    Dont throw away the old bucket until you know whether the new one holds water.
    Swedish Proverb

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    God/dess
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    Default Re: Work-Out Schedule, and menus

    I love the menu site! Thanks!

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    Senior Member Green Apple's Avatar
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    Default Re: Work-Out Schedule, and menus

    Great sites, thanks!
    Never look down on anyone, unless you are helping them up!

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    Default Re: Work-Out Schedule, and menus

    Damn thats a tough workout schedule. Do you do that one b/c it looks likes it works though. Im still trying for those perfect abs. I like the menus they looks pretty easy to make.
    you live like an ivy vine
    you can only survive by clinging onto trees
    that's your flaw
    put down some roots so you can stand on your own
    -Kenpachi



  6. #6
    Senior Member PhatyPants's Avatar
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    Default Re: Work-Out Schedule, and menus

    Hey ladies!
    I'm so glad some you like the menus. Its really easy, for me, to prepare my food the night before, that way I'm not stuck hungry in the middle of my day.

    Being prepared is the only way to sucess and a tight body.

    As far as the workout goes, that is what I do. (there is a picture of me in the coming out section).
    Its tough to sort out at first, but it only take about 45 mintues to get through the weight part. The cardio can be done in the morning or in the evening. Really whenever you have the time.
    I'm about to invest in a inexpensive elliptical trainer (100.00 at Target) so that I can get it out of the way in the morning.

    Good luck!

    Phaty Pants

    Ps. I'm not sure why my doggie looks so familiar!? You look like we live pretty far from each other.
    Anywho, hes a good boy!

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    Default Re: Work-Out Schedule, and menus

    ^^ only $100!!!! wow thats cheap!! I had no idea. Thanks for that info...I love the eliptical its wonderful for my bad knees.
    you live like an ivy vine
    you can only survive by clinging onto trees
    that's your flaw
    put down some roots so you can stand on your own
    -Kenpachi



  8. #8
    Senior Member PhatyPants's Avatar
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    Default Re: Work-Out Schedule, and menus

    Seriously GIRL!
    I found one for 88.00 at walmart, there obviously not the top of the line machines, but it will get the job done.
    I have several friends in the fitness industry, who swear by them.

  9. #9
    Member itsbecca's Avatar
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    Default Re: Work-Out Schedule, and menus

    I also found out the kraftfoods.com has a similar way of setting up menus by daily caloric intake, for some extra choices.

    How come you do the extra leg excercises on friday? Because otherwise it looks like you alternate upper/lower body.

  10. #10
    Senior Member PhatyPants's Avatar
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    Default Re: Work-Out Schedule, and menus

    Hi Itsbecca,

    During the week I work on my hamstrings, glutes and quads. Friday, I work my calves, I do this becuase my hammy, glute and quad workout is so exhausting.
    It just gives me a good way to break things up, so I can recover quickly.

    Hope that answered your question.
    Sincerley,
    Phaty Pants

  11. #11
    God/dess Bunny's Avatar
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    Default Re: Work-Out Schedule, and menus

    I wish they had one with more foods that didn't have to be prepared, like options for take-out. I am often not home during the day and very busy at night and rushed in the morning and can't prepare lunch or even heat it up. I also HATE cooking and preparing food. I do it some (more than I used to) but that is a real problem for me. I'm ramping up my fitness plan this year and making a better effort to eat better. I started with a trainer last year and got some results but not enough and I started slacking on how much I do pilates so I need to get back to that regularly too.

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