new lifting routine for sept

are you needing a new lifting routine for sept? if so let me know. I've worked up a new one but it's all abs, back, chest, arms as my leg is still messed up and my PT/trainer has me only doing their leg stuff....

Kate

clarification

just wanted to clarify the core workout for Monday...
for planks you are doing 3 sets 20 seconds to a min each...I looked at it today and thought it could be read 3 sets 20 reps 20 sec. to 1 min each and thought...holy smokes!!! plus with that tri/bicep workout before it your arms and shoulders would surly collapse!
Happy lifting!!!! and please let me know how it's going!
Kate :)

Lifting for August

A new routine as requested! Each week Wednesdays lower body is going to change so check up weekly for changes.

Monday-triceps, biceps, core

Triceps
medicine ball overhead extension 3 sets 10-12 reps
flip grip kickback 3 sets 10-12 reps
triceps pushups 3 sets 10-12 reps
lying triceps dumbell extension 3 sets 10-12 reps
chair dip 3 sets 10-12 reps

biceps
using a 20 to 40 lb. bar (whatever you are lifting at to push to slight fatigue)

10 reps with a wide grip
10 shoulder width
10 natural
10 4" beyond shoulder
10 2" beyond shoulder
10 shoulder width
6-10 narrow (grip 4" apart)

Core
side plank w/ twist 3 sets to fatigue
plank 3 sets 20 reps (hold for 20 sec. ideally 1 min.)
superwoman 3 sets 20 reps
bird dog 3 sets 10-12 per side hold for at least 10 sec.
bridge 3 sets 20 reps

Wednesday-lower body week 1
All squat workout

standard squat 2 sets 10-15 first set 8-10 second set rest 45-60 sec btwn sets
squat 2" wider 1 set 8-10 reps rest 60 sec
squat 4" wider """""""""
squat 6" wider """"""""
squat 8" wider """""""
squat 10" wider """"""""

abs
pull down machine crunch 3 sets 15 reps
medicine ball russian twist 3 sets each side 15 reps
weighted ball crunch 3 sets 15 reps (use the stability ball and cable machine with the rope attachment. You will be pulling the cable from behind you as you crunch up so you will start out extended on the ball with elbows in the air holding the rope and crunch up so that elbows are pointing forward.)

Friday-shoulders, chest, back, abs

shoulders
seated dumbell press 3 sets 8 reps go heavy
ez bar up right row 3 sets 8-10 reps
cable lateral 2/to failure dropset

chest
cable crossover 1-3 sets 8-10 reps
flat bench press 3 sets 8-10 reps
incline flye 3 sets (35 degree angle) 8-10 reps
incline barbell press 3 sets (35 degree angle) 8-10 reps

back
seated row 3 sets 10 reps
wide grip pull down 3 sets 10 reps
narrow grip pull down 3 sets 10 reps

abs
twisting bench crunch
reverse crunch
knee tuck or v-up
do 15, 12, 10

okie dokie...if you have any questions email me. I can elaborate on a move if it's unclear. Please keep me posted on how it's going and make sure you are getting the appropriate pre workout and post work out snack. Remember to eat clean!!!! or you won't see the results you really want to see!!!!

Kate :) Happy Lifting!!!!!

checking in!

Just checking in...searching for feedback... how's it going? How are you feeling? Any questions? Anything you need help with?

Kate :)

my lifting workout for the next 4-6 wks

Monday-Chest, shoulders, triceps
chest
benchpress 3 sets 6-8 reps (adding some weight)
fly 3 sets, 10-12 reps (lighter)

Shoulders
standing shoulder press
vertical press
lateral press
all done consecutivly 3 sets 10-12 reps each. So this means do all three and that's the first set...then do them again and that's set two...(hope that makes sense)..but you are still doing 10-12 reps of each exercise. I have no brain now that I've had kids.
Reverse flye 3 sets 10-12 reps

Triceps
dips 4 sets 6 reps
rope pressdown 3 sets 10-12 reps
skull crushers 3 sets 10-12 reps

Abs
3 sets 10-12 reps of each
vertical scissors
cable kneeling rope crunch
reverse trunk twist
v-up stability ball pass
double crunch
hanging leg raise w/captain's chair

Wednesday-Quads, Hams, Glutes
45 degree single leg press 3 sets 8-12 reps
squats """"
lunges """"
plie """"
stiff legged dead lift """"
lying hamstring curl """"
cable kickback """"

abs
3 sets reps 15, 12, 10
twisting bench crunch
toes to ceiling
reverse crunch
bench v-up

Friday-back/biceps
3 sets 8-12 reps each
back
wide grip pulldown
bent over rows
one arm row

biceps
standing bicep curls
with a bar (20lbs, 30lbs where ever you're at)
wide grip 10 reps
shoulder width 10 reps
natural grip 8-10
4" beyond shoulder witdh 8-10 reps
2" beyond shoulder width 6-10
shoulder width 6-10
narrow grip 4" apart 6-10 reps

calves
seated calf raise 3 sets 8-10 reps

Abs
3 sets 15, 12, 10
captains chair
decline reverse crunch
medicine ball decline crunch
scissor crunch
bench v-up
stability ball hip thrust
v-sit medicine ball twist

If you can't find info on any of these let me know. I'm going to try and get erik to take some pictures of me doing some for you.
If you are interested in doing the workouts I'm doing I'll keep posting these if you are liking them. If you have a spot you wanna hit let me know and I can work out a routine just for you. :)

how many calories can I eat each day and still lose weight?

A: These easy steps can help you pinpoint that:

1. Estimate what your body burns through normal processes and activities. To do this, multiply your current weight in pounds by 8 and add 200. Answer: __.

2. Figure out how many calories you burn through exercise (No idea? Find out at www.healthcalculators.org). Answer: ___.

3. Add line 1 to line 2. Total calories per day: ___. That's how many calories you need to keep the scale right where it is.

4. To lose a pound a week (that's a good, healthy goal), you need to either cut 500 calories a day or increase your physical activity by 500 calories a day -- or do a combination of the two. So subtract 500 (or less, if you're going to burn more with exercise) from your "total calories a day" number and go by that.

Just remember that subtracting calories doesn't mean subtracting flavor! For instance, put soups and vegetables into meals that previously contained meat -- you'll scrimp on calories but splurge on deliciousness. Similarly, swapping sweet, sensational fruit for sticky traditional desserts leaves you satisfied rather than foraging for more later.

Got this nice bit of info. from the RealAge website. If you don't know about RealAge it's pretty cool. Do the RealAge test and check it out!!!!

cheater cheater pumpkin eater!!!!!

okay...so I think you should cheat...with your food that is. Cheat within moderation. It's okay to have a little something now and then...geez...you just never know what can happen in life and there are some things you just shouldn't miss out on...especially if it's worth it to you! Just keep in mind what you are doing and be aware of it and don't cheat everyday or you defeat the purpose.
That's my 2cents for today...Kate :)