Lunges!

So we have Lunges today. Obviously I warmed up to get to this lift you are about to see in the video.

A couple of things..the first video I think I went a little deeper but the view was somewhat limited. So I had to do it again. That sucked because I had no intentions of doing 2 sets with 205 lbs on my back for lunges.

The 2nd set hmm, couldve gone a little deeper I think but my hams were tight near the origin so I didnt want to risk it. It felt good but a mental thing. Next week for sure I will go deeper.

What's so funny is that EVERYBODY wants to know how a 139 lb female with those little legs can do so much weight on a lunge! I wonder that too sometimes... :)

Here are the videos. ENJOY!

Set #5: 205 lbs x 3 reps



Set #6: 205 lbs x 3 reps




Mach 3

Chest/Back April 3, 2010

Workouts have been going really well. We're all seeing strength gaines each week. My workout partners have the same goals except 2 want fat loss and 1 wants to gain weight. Me? I just want to keep my strength goin up as long as possible, no weight gain and Im sportin 140 lbs bodyweight and 7-9% bodyfat. That's usually a year round maintenance so I'm good!

So it was a late night the night before this workout so needless to say I look TIRED in the face but it actually turned out to be a really good workout.

Let's get busy!


DB Bench Press with 100# DBs for 4 reps. This was my last set. Started with a couple warm ups, a few sets at 75's, 85's, 95's and went to:



Next lift-under the bar...Decline Bench 225 x 6 reps on last set:



We finished up with some specialized push ups and moved on to Weighted PULL UPS again! Last set 1 x 4 - 80 lb DB



And ending our workout with Heavy Bent Over Rows 8 reps at 175#




And that was it. We did some ab work but that's top secret right now..Sorry lol!

Mach 3

Leg Day Workout March 31, 2010

First up we started with Power Cleans 4 x 3 reps @ 155#...



We followed up with squats and our newest attendee to join our workouts is Matt, is demonstrating today. He previously was only able to squat 135# but only just below a 1/4 squat. That aint flyin here..So after some form work and adjustments he's up to 205# for reps and going much deeper so that's pretty cool! He started a little over a month ago and can only meet every other week bc of his job. Just think where he might be if....



We then moved onto Good Mornings for a heavy lift (yep that's me) doin 155# for 3 reps..tho I will be honest that was heavy for me that day and so prolly shouldve gone a tad lighter...




We then did a finisher with Cable Good Mornings and Cable Front Squats and off to abs..



I am at the point in time to keep stuff nice and SHORT! I'll get back to posting articles soon!

Mach 3