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real name
Autumn
age
25
gender
Female
location
Anchorage, AK, US
gym
occupation
Full Time Student, Mom and Wife
Overall Goal
///
Transform My Body
I want to build lean muscle and feel great physically!
Progress & Goals
BEFORE
Apr 9, 2009
CURRENT
Jun 8, 2009
-- Lbs.
LEAN BODY MASS
-- Lbs.
BODY FAT
CURRENT WEIGHT
120
Lbs.
May 1, 2009
CURRENT BODY FAT
--
%
PROGRESS HISTORY
Lbs.
2009-03-02,2009-04-02,2009-05-01
118,119,120
Aug 01, 2009
125 Lbs.
%
Lbs.
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
1. Start off my warming up by doing various stretches and 5 mins of cardio to get my blood flowing.
2. I work my lower body on Tuesdays and Sundays; upper body on Thursdays. I have been slacking on the extra (4th day) or cardio and abs.
3. Lower Body:
*Lunges with 2 8lb barbells; 4 sets of 12.
*Leg Extensions @ 35 lbs; 4 sets of 12.
*Calf Raises on Machine @ 45 lbs; 4 sets of 12.
*Squats on Smith Machine (I'm not comfortable doing them as freeweights yet) @ 60 lbs; 4 sets of 12.
I took out the seated leg press because I figured I was already doing squats and lunges for my quads.
Upper Body:
*Palms Down Wrist Curls with 15lb barbell; 4 sets of of 12.
*Underhanded Lateral Pulldowns @ 40 lbs; 4 sets of 12.
*Front Dumbell Raises @ 16lbs; 4 sets of 12.
*Shoulder Shrugs w/ 15lb barbell; 4 sets of 12.
*Tricep Dips on Machine @ 14 lbs; 4 sets of 12.
4. I proceed with 20 mins of cardio be it the treadmill (Uphill level at about 8) or elliptical. My average HR is about 150-175.
5. I finish off with a 5 minute cool down which consists of stretching.
For me, since I am beginning, this is what works for me. I am trying to get familiar with all the different exercises so when it comes time for me to switch my routine up I can do so.
2. I work my lower body on Tuesdays and Sundays; upper body on Thursdays. I have been slacking on the extra (4th day) or cardio and abs.
3. Lower Body:
*Lunges with 2 8lb barbells; 4 sets of 12.
*Leg Extensions @ 35 lbs; 4 sets of 12.
*Calf Raises on Machine @ 45 lbs; 4 sets of 12.
*Squats on Smith Machine (I'm not comfortable doing them as freeweights yet) @ 60 lbs; 4 sets of 12.
I took out the seated leg press because I figured I was already doing squats and lunges for my quads.
Upper Body:
*Palms Down Wrist Curls with 15lb barbell; 4 sets of of 12.
*Underhanded Lateral Pulldowns @ 40 lbs; 4 sets of 12.
*Front Dumbell Raises @ 16lbs; 4 sets of 12.
*Shoulder Shrugs w/ 15lb barbell; 4 sets of 12.
*Tricep Dips on Machine @ 14 lbs; 4 sets of 12.
4. I proceed with 20 mins of cardio be it the treadmill (Uphill level at about 8) or elliptical. My average HR is about 150-175.
5. I finish off with a 5 minute cool down which consists of stretching.
For me, since I am beginning, this is what works for me. I am trying to get familiar with all the different exercises so when it comes time for me to switch my routine up I can do so.
My Nutrition Program View My Full Nutrition Program
Bsteaks3 has not added any program information.
My Supplement Program View My Full Supplement Program
Bsteaks3 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I stay motivated by being patient and by seeing the changes in my body.
Visitor Comments
Leave a Comment
Sillybubba
Missing you BS3. Please keep your fitness goals so that you can have that lean muscle and feel great.
May 11, 2011 1:38pm
fhdrama
Thanks for the add! To Find Balance, Motivation, Nutritional info. I've learned some cool stuff from some people. Enjoy the rest of your weekend.
Mar 20, 2011 1:03pm
BUILT2LAST69
hey, how are you, you are very attractive, how is your training going?
Mar 18, 2011 10:53pm
gneal
I try to eat better but I don't beat myself up if I have a slice of pizza or mexican food once in a while. Life is too short not to enjoy the things you lke. I just don't over indulge and keep my portions under control.
Good luck,
Greg
PS: You have some cute pics in there, keep up the hard work, you look awesome!!
Mar 18, 2011 1:48pm
Sillybubba
It's a big help. If you're looking for assistance with commitment it will do the trick. Mine is at http://forum.bodybuilding.com/showthread.php?t=131910793
I'm an oldie (35 and up forum). :)
Let me know if you decide to make one.
Mar 16, 2011 12:30pm
Sillybubba
Motivation begins to feed itself. Keep pushing forward. Do you have a workout journal?
Mar 16, 2011 8:53am
KyleDreher
hey lookin good.......oh, its bout 3 hours east of u....pretty much out in the middle of nowhere, lol
Dec 24, 2010 1:03am
