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Sat Feb 17 10:17:03 PST 2007
Fit Status /// View History
With self-discipline most anything is possible
May 23, 2012 11:22am
Motivation Level:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Background
When I Started: May 2003
HOW I STARTED:
I've always had a love for working out. It was my one addiction and I just couldn't get enough, so finally I decided to stop training at home and sign up at the gym. I was a bit intimidated at first but then I fell "more in love"
WHY I LOVE IT:
Knowing you're building a better, leaner, stronger body is one of the best feelings in the world. Nothing can compare to a hard workout; the energy, the pump, the transformation. It's a slow but incredible process.
Helki's Progress & Goals
Progress Photos
Lbs.
2006-11-11, 2008-03-26, 2009-01-08, 2009-12-09, 2011-02-19
124.0, 124.0, 127.0, 126.0, 124.4
TIME UNTIL GOAL:
No Goal
Start:
124 Lbs.
Goal:
No Goal Weight
%
2006-11-12, 2008-03-26, 2009-01-08
14.5, 14.5, 14.5
TIME UNTIL GOAL:
No Goal
Start:
14.5%
Goal:
No Body Fat Goal
Lbs.
2006-11-11, 2008-03-26, 2009-01-08
106.0, 106.0, 108.6
Current LBM:
106.4 Lbs.
Feb 19, 2011
Latest Bodystats
Changed weight from 126Lbs. to 124Lbs.
2Lbs. loss in the last 437 days
Feb 19, 2011
this member has not entered a body fat measurement
Latest Bodystats
Changed weight from 126Lbs. to 124Lbs.
2Lbs. loss in the last 437 days
Feb 19, 2011
this member has not entered weight or body fat goal
Latest Bodystats
Changed weight from 126Lbs. to 124Lbs.
2Lbs. loss in the last 437 days
Feb 19, 2011
Helki's Program
My Workout Program View My Full Workout Program
My Workout Program
Here is a sample of my routine. lbs X reps
Monday: LEGS & ABS / 45 mins Elliptical
Leg Press - 270x15, 360x15, 450x15, 540x12-15, 630x12
S.M. Squats - 90x15* warmup, 140x12, 180x8-10, 270x6-8
S.M. Lunges - 90x12, 90x12, 110x12, 140x10
Leg Extension - 90x15, 115x15, 135x12
Leg Curls - 50x12, 60x10, 70x8
S.M. Stiff-Legged Deadlifts - 50x15, 70x15, 70x15
Standing Calf Raises - 80x20, 80x20, 80x20, 80x20
Donkey Calf Raises - 90x15, 90x15, 90x15
Tuesday: BACK & ABS / 45 mins Elliptical
Cable Row - #10x15, #12x12, #14x12, #16(full rack)x10
Dumbbell One-Arm Row - 40x10, 45x10, 50x10, 60x8
Front Lat Pulldown - 62.5x15, 70x12, 85x10, 100X8
Bent-Over Barbell Row - 70x12, 80x12, 80x12
Hyperextensions - No Weightx15 reps ea.(3-4 sets)
Straight-Arm Lat Pushdown - #5x12, #6x12, #7x10
Wednesday: SHOULDERS & ABS / 45 mins Elliptical
Front Lat Raises: 20x15, 25x12, 30x8-10
Cable Side Lat Raises: #2x15, #2x15, #2x15
Barbell Upright Rows: DROP SETS 40x12 & 30x12, 40x12 & 30x12, 50x12 & 40x10
Cable Bent Over Rear Delt Raises: #2x15, #2x15, #2x15
S.M. Press: 50x12, 70x10, 90x8
Thursday: CHEST & ABS or OFF / 45 mins Elliptical
Bench Press: 50x12* warmup, 70x12, 90x10, 90x10, 110x8
Incline Bench Press: 90x10, 110x8, 110x8
Pullovers: 50x10, 60x10, 60x10
Cable Crossovers: #4x12, #5x10, #5x10
Friday: BICEPS, TRICEPS & ABS / 45 mins Elliptical
Dumbbell Curls: 20x12, 25x10, 30x8, 35x4
Cable Rope Curls: #5x12, #6x12, #8x12
Cable Wide Grip Curls: #5x12, #6x10, #7x8
Preacher Curls: 50x10, 50x10, 70x6
One-Arm Overhead Curls: #2x12, #3x10-12, #4x8-10
Triceps Pushdown (wide): #6x15, #7x15, #8x12
Cable Extensions: #5x15, #6x15, #6x15
Cable One-Arm Extension: #2x20, #3x15, #3x15, #4x15
Dumbbell French Press: 30x15, 35x12, 30x12
Saturday: CIRCUIT TRAIN, ABS or OFF / 30 mins Elliptical & 30 mins Jogging/Power-Walking
Sunday: OFF / 30 mins Elliptical & 90 mins Power-walking
Monday: LEGS & ABS / 45 mins Elliptical
Leg Press - 270x15, 360x15, 450x15, 540x12-15, 630x12
S.M. Squats - 90x15* warmup, 140x12, 180x8-10, 270x6-8
S.M. Lunges - 90x12, 90x12, 110x12, 140x10
Leg Extension - 90x15, 115x15, 135x12
Leg Curls - 50x12, 60x10, 70x8
S.M. Stiff-Legged Deadlifts - 50x15, 70x15, 70x15
Standing Calf Raises - 80x20, 80x20, 80x20, 80x20
Donkey Calf Raises - 90x15, 90x15, 90x15
Tuesday: BACK & ABS / 45 mins Elliptical
Cable Row - #10x15, #12x12, #14x12, #16(full rack)x10
Dumbbell One-Arm Row - 40x10, 45x10, 50x10, 60x8
Front Lat Pulldown - 62.5x15, 70x12, 85x10, 100X8
Bent-Over Barbell Row - 70x12, 80x12, 80x12
Hyperextensions - No Weightx15 reps ea.(3-4 sets)
Straight-Arm Lat Pushdown - #5x12, #6x12, #7x10
Wednesday: SHOULDERS & ABS / 45 mins Elliptical
Front Lat Raises: 20x15, 25x12, 30x8-10
Cable Side Lat Raises: #2x15, #2x15, #2x15
Barbell Upright Rows: DROP SETS 40x12 & 30x12, 40x12 & 30x12, 50x12 & 40x10
Cable Bent Over Rear Delt Raises: #2x15, #2x15, #2x15
S.M. Press: 50x12, 70x10, 90x8
Thursday: CHEST & ABS or OFF / 45 mins Elliptical
Bench Press: 50x12* warmup, 70x12, 90x10, 90x10, 110x8
Incline Bench Press: 90x10, 110x8, 110x8
Pullovers: 50x10, 60x10, 60x10
Cable Crossovers: #4x12, #5x10, #5x10
Friday: BICEPS, TRICEPS & ABS / 45 mins Elliptical
Dumbbell Curls: 20x12, 25x10, 30x8, 35x4
Cable Rope Curls: #5x12, #6x12, #8x12
Cable Wide Grip Curls: #5x12, #6x10, #7x8
Preacher Curls: 50x10, 50x10, 70x6
One-Arm Overhead Curls: #2x12, #3x10-12, #4x8-10
Triceps Pushdown (wide): #6x15, #7x15, #8x12
Cable Extensions: #5x15, #6x15, #6x15
Cable One-Arm Extension: #2x20, #3x15, #3x15, #4x15
Dumbbell French Press: 30x15, 35x12, 30x12
Saturday: CIRCUIT TRAIN, ABS or OFF / 30 mins Elliptical & 30 mins Jogging/Power-Walking
Sunday: OFF / 30 mins Elliptical & 90 mins Power-walking
My Nutrition Program View My Full Nutrition Program
Helki has not added any program information.
My Supplement Program View My Full Supplement Program
Helki has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I stay motivated by setting new goals that I make sure I reach and to want to look good and keep healthy in my older years! My boyfriend is another great motivater, he pushes me through when I feel I can't go any longer, he definitely keeps me on my toes and I am very grateful I can share my love of working out with him.
About Helki
About Me:
My Favorites:
Hobbies
Dancing
Healthy Foods
Poached Salmon with Large Salad & Brown Rice
Lifting Stats:
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Visitor Comments
Leave a Comment
Captain Ahab
Thank you very much for those great words. I envy you in your tropical paradise especially with all the snow we have here. Keep working in that great figure of yours and may all your dreams come true. Stay strong and may God bless.
Feb 19, 2011 2:48pm
fittrainer
Thanks for the add! No problem! Just shoot me a message and let me know! Keep up the great work!
Feb 19, 2011 2:47pm
ridingdirtyrr
U look amazing keep up the hard work it shows best wishes in 09 on achiving all ur goals
Mar 16, 2009 3:56am
rodeo6
how does a man like me get to know a woman like you. i would like to know if you have time hit me. I love the definition and the look. kepp up the great work.God bless
Feb 2, 2009 8:05am
guest
sweetie keep on doing your thing.you are a very brilliant and exquisite lady.
Oct 1, 2008 12:05am
Lesnaron
The black & white pic u did looks absolutely amazing. U r a pretty somebody!
Sep 10, 2008 4:55pm
k-chzzle
Let me know what you think!!!
"Check out the live chat with Lisawannadance and me, http://www.justin.tv/bbcom/162925.
Christine Killik's article about me, http://blog.bodybuilding.com/GlobalGossip
http://blog.bodybuilding.com/k-chzzle
Jul 22, 2008 5:30pm
k-chzzle
Let me know what you think!!!
"Check out the live chat with Lisawannadance and me, http://www.justin.tv/bbcom/162925.
Christine Killik's article about me, http://blog.bodybuilding.com/GlobalGossip
http://blog.bodybuilding.com/k-chzzle
Jul 22, 2008 5:26pm