THE OFFICIAL VNA EXERCIZE & FITNESS DEPARTMENT...

[WalterB]

No, but I can imagine running away

[hotjulie]

If anyone is following what I've been doing for workouts the last 4 weeks, week 5 takes a total change. By now you know which muscles you like to work out and what ones you don't! So now it's time to pick up the intensity. Weight training intensity is lifting until you reach positive failure without crossing the line and begin to throw the weight around! Proper form will keep you from injury! If your not sure how to do it giggle it online and everything is there, don't just guess.

Day #1 and #5
Flat Bench Press 2 sets 15-20
Incline dumbbell flyes 2 sets 12-15
Front pull-downs 2 sets 12-15
Low-pully rows 2 sets 15-20
Dumbbell Presses 2 sets 15-20
Dumbbell side raises 2 sets 12-15
Barbell curls 4 sets 12-15
Tri-cept push-downs 4 sets 15-20
Leg Presses 2 sets 15-20
Extentions 2 sets 12-15
Lying leg curls 3 sets 12-15
Hyperextentions 2 sets 15-20
Leg-press raises 4 sets 15-20
Crunches 2 sets 15-20
Lying leg raises 2 sets 15-20
Dumbbell wrist curls 3 sets 15-20

Day #3

Incline pench press 2 sets 12-15
Flat dumbbell flyes 2 sets 15-20
Front pull-downs 2 sets 15-20
Low-pully rows 2 sets 15-20
Barbell presses behind neck 2 set 12-15
Bent-over side raises 2 sets 15-20
Incline curls 4 sets 15-20
Lying french presses 4 sets 15-20
Extentions 2 sets 15-20
Back squats 2 sets 12-15
Lying leg curls 3 sets 15-20
Hyperextensions 2 sets 12-15
Standing calf raises 2 sets 15-20
Seated calf raises 2 sets 15-20
Lying leg raises 2 sets 12-15
Scissors 2 sets 12-15
Barbell wrist curls 3 sets 12-15

Cardio days #2, #4, #6, #7
70-75% pulse rate 20-25 minutes

[WalterB]

No way I could keep up with all that, (Hey, I'm an OLD fart! ) but I do enjoy reading this, and it does give me ideas for the limited work I do do.

[st1fler]

umm thats a lot of sets for one workout, around 40 lol

[hotjulie]

Stiffy what you couldn't handle it I do it I know it's a lot but it's also focused on all the muscles so your not killing yourself. I also think I said in the beginning to keep the weights low, so you should be able to do this in about a hour and 15 minutes.

[LauraJebAndSue]

Julie,
Stiffy needs to work out more on "Cunnilingus" and maybe Walt should develop the work out program and you "Test the results?"

Also, please teach Stiffy how to "Pump Pussy" and less iron!!! Stiffy needs to get OUT of the gym and away from PC and actually talk with Real Ladies!!

Laura & Sue

[st1fler]

Today I went to the supplement store and bought some protein powder /multivitamin. The store is called reflex, and there is one about 5min from my house BUT I went the extra 20-25minutes to a different one so I could talk to this girl I know haha. There you go trio, I talked to the ladies. I walked in and there were 3 girls with amazing bodies in TNA pants, I was in heaven.

[hotjulie]

Week 6 is just taking week 5 and changing the days so day 3 last week is now day 1 and 5 and days 1 and 5 of last week is day 3 this week. The cardio stays the same, mix up the cardio use the bike or run, climb stairs just get your heart rate up! I mix it up when I count my reps too just for something differant I count by 10's or a,b,c's or backwards it's all good! If your keeping a log don't get discouraged if you don't see big changes focus on what you want to achive! Damn I want to look like Vicky but I know that ain't going to happen, so I go for the best me!

[stickyvicky]

From the pics I've seen you look awesome! I wanna look like you! I did good this week, I skied a few days, hiked a little, and ran 5 miles one day. On friday night I met HRL in Helen, GA and ran a 5K race with her. She came in first and I came in third (in our age group, 40-45 F) We slept over, so Saturday, she ran another race, one I didn't feel like I was ready for, a 17K or 10.5 mile race all uphill. From the bottom of a mountain to the top. The most I've ever run at once so far is 5 miles, so it was beyond me. Instead I went back and ran the same 5K again, (they had it twice, once at night and once at noon, when it was warmer), this time I came in first in my age group! Woo hooo! Made my day! So I came home with 2 prizes...... ,y times were 29:06 and 28:39 so at least I'm in the low nine's now. My next goal is a flat nine, ie get it down to 27 min for 3 miles. It was all to benefit HABITAT FOR HUMANITY.

Don't laugh Aussie Steve, I know you can do it in 20 min, I don't know if I'll ever get there! If you would have been with us this weekend you would have won 2nd place overall, the winner was 18 min... I've been to races where the winner is 15 min, usually it's some 20 year old guy.

HRL did amazing in her race, just a little over 2 hours, and it was all uphill, think she's gonna post a graph of the grade later...

I did go to the gym today, and yes Stiffy I did weights today.... I'm gonna run tomorrow....

[hotjulie]

That's awesome Vicky I do a 13 minute mile. I don't put a lot of effort into it so it's ok!

[LauraJebAndSue]

Walt

We should have a VNA "Cunnilingus" work out contest for all of us that do not run or lift any weights other than dildos!

Kinky Laura & Sue

PS Bad jebby is working out and running to look like Stiffy and be as big as Rockkerr!

[Steinar]

The only thing I seem to work out these days are mrs. Righty.....

[st1fler]

lol I'm on a bodybuilding website and I posted some update pictures and someone said "You are definitely ripped. I would not expect that body if I just saw your face and you were wearing a sweater." STORY OF MY FREAKIN LIFE.

Like I swear everyone at my work thinks im a twig cuz I always have a sweatshirt on or a loose collared shirt.

[stickyvicky]

So wear tighter clothes?

[st1fler]

I dont own any spandex sorry ;) even with a tigher shirt I just generally just look small, my arms aren't that big so thats part of it. Oh well, I can use it to my advantage, go to the beach with a shirt on take it off and BAM.

Haven't worked out since monday! I guess it's kinda good to take a break :P damn school!

[st1fler]

[st1fler]

I was gettin mad at my friend for not lifting enough weight on friday haha. Squatting 95 pounds gimme a break lol

[stickyvicky]

There's nothing wrong with 95 lbs, I only squat 50, everyone's gotta start somewhere... don't push him Stiffy, if he get's hemroids trying to keep up with you - he's gonna kill you! lol...

[st1fler]

50 is just the bar? lol (well 45) I know he can lift more than that, he says he can squat 225. The thing that makes me mad is he goes to the gym for 2-3hours sometimes its a waste of time. 20-30 min cardio then 20-30 of stretching, then his workout and more cardio after and stretching, WAY too long. I always tell him that lol. He won't do the exercise unless its exactly perfect form and nobody uses perfect form ALL the time.

how mcuh did u squat when u had that problem...LOL

[stickyvicky]

No I meant the bar with 50 lbs on it (ie a 25# on each end), I used to do a 45 lb weight on each end (ie the bar plus 90) before, when I worked out all the time, but I got away from it with all the knee surgeries... I'll get back to that soon enough...

I'm no expert, and I'm sure Julie could tell you better than me, but I think form is hugely important. That's how you don't get hurt. Don't use weights heavier than you can handle, and keep your form. People throw their backs out all the time because they are trying to impress others with how much they can lift. It's not about ego. It's about doing it right.