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La Unica's routine

La Unica

La Unica

Lady Member
Dec 7, 2010
7
0
#1
Tuesday, 7 December 10
Arms & Shoulders
Military Press (dumbbells) 4 x 12 25 lbs
Bicep Curls 4 x 15 20 lbs
Shurgs 3 x 20* 30 lbs
Overhead Extension 4 x 12 30 lbs
Lateral Raises 4 x 15 10 lbs
Front Raises 4 x 15 7.5 lbs
Tricep Pulldowns (cable) 4 x 15 50 lbs
Tricep Kickbacks 4 x 12 15 lbs
Chin Raises 4 x 12* 15 lbs
Tricep Pullups (cable) 4 x 15 50 lbs
Cardio
Ellipical 23 min 2 miles
 
captaincaveman

captaincaveman

TID Board Of Directors
Oct 17, 2010
1,147
220
#2
You gonna post every day? Gook looking routine.
-CC-
 
La Unica

La Unica

Lady Member
Dec 7, 2010
7
0
#3
You gonna post every day? Gook looking routine.
That's the plan


Wednesday, 8 December 10
Cardio 1.5 miles Treadmill 30 minutes (brisk walk)
 
La Unica

La Unica

Lady Member
Dec 7, 2010
7
0
#4
13 Dec 10
Arms and Shoulders

Military press 4 x 25 @ 20

Bicep curls 6 x 20 @ 10

Lateral raises 5 x 20 @ 7.5

Cable pulldown 6 x 50 @ 30

Cable Bicep curls 4 x 12 @ 40

Dumbbell chin pull 4 x 15 @ 10

Overhead extension 4 x 25 @ 12.5

Shrugs 4 x 25 @ 17.5

Abs 4 x 15 @ bw 155

Cardio 2 miles/treadmill 26 min.*

---------

14 Dec 10
Legs*

Squats 4 x 12 @ 140

Plate loaded squat press 4 x 20 @ 135

Leg press 3 x 50 @ 40

Abductor 6 x 50 @ 40

Adductor 6 x 50 @ 55

Cardio
2 miles elliptical 24 minutes
 
Last edited:
P

perico13

Member
Oct 11, 2010
60
1
#5
Hey there maybe a little late but. I'm subbed to see your progress lady.
 
La Unica

La Unica

Lady Member
Dec 7, 2010
7
0
#6
I just registered on this site. View my album of me NOW. Attempting to lean out, hence the high reps. I'm trying to bring/have my iPhone in the gym to list my every move. I'll get better, promise ;)
 
P

perico13

Member
Oct 11, 2010
60
1
#7
I just registered on this site. View my album of me NOW. Attempting to lean out, hence the high reps. I'm trying to bring/have my iPhone in the gym to list my every move. I'll get better, promise ;)
Just checked you out. You look fantastic excited to see what you'll look like in a few weeks. What's your diet look like?
 
Get Some

Get Some

MuscleHead
Sep 9, 2010
3,441
643
#8
Lookin good girl. I know some people don't like advice....but I'll offer up one tidbit that you might consider...dropsets. These done with 2 specific movements twice weekly (not the same muscle group more than once a week) will do more to help lean you out than high reps will. But, that's just my $0.02...if you don't like it, throw it right back :)

I'm here to help if you have any questions. We've also got a board full of Vets here so don't be shy! you're on the right track already I see. Keep up the good work.
 
La Unica

La Unica

Lady Member
Dec 7, 2010
7
0
#9
@ Perico, thank you. I'll start documenting my diet starting next week. It could be better, I must admit.

@ Get Some, BY ALL MEANS, I'll take $2.00 instead of just $0.02! Attempting bb is very new to me still and I'm more than happy to take advice from the Vets -no doubt about it. Any and every tidbit equals one big brown- eyed monster, La Unica, lol. Keep 'em coming, I'm taking notes.

FYI, I know I hadn't been giving my routine info but here is the outline of my week. Have kept it this way since my powerlifting days. Have tweaked a little this month by adding Cardio to lean out but not too much.

Day 1 Arms & Shoulders + 2 mile Cardio/elliptical
Day 2 Legs + 2 mile Cardio/elliptical
Day 3 Cardio/30 minutes treadmill/elliptical
Day 4 Chest & Back + 2 mile Cardio/elliptical
Day 5 Cardio /30 minutes treadmill/elliptical

My routine is open for improvement ;)
 
Last edited:
Get Some

Get Some

MuscleHead
Sep 9, 2010
3,441
643
#10
Do you have any particular areas that are lagging or need improvement? Sometimes one problem area can hold back the rest of your potential. Like I said, looks like you've got some nice legs to squat with (I'll admit, a woman with thick powerful legs does it for me :) ). If you have any questions on specific body part training feel free to ask in this thread or PM me. Nice avatar btw...
 
La Unica

La Unica

Lady Member
Dec 7, 2010
7
0
#11
Hot off the press!
Ok - totally different workout routine.* A friend of mine, who is alo a trainer, have decided to work out togethr.* He's been in the business longer than I have of course.* So I apologize if some of these things I don't name/desribe them correctly.* Whatever they are called, kicked my @$$ LOL!* I have never stepped outside of my own personal routine.* This is what legs look like to him:
*
Decline leg press
315 lbs*x 20
Plyometric jumps/2ft x 10
315 lbs*x 10
Plyometric jumps/2ft x 10
405 lbs*x 10
Plyometric jumps/2ft x 10
495 lbs x 12
Plyometric jumps/2ft x 10
*
Super squat**
135lbs x 10
Over extended lunges x*34 steps @ 10 lbs
315 lbs*x 10
Over extended lunges x 34 steps @ 25 lbs
405 lbs*x 10
Over extended lunges x 34 steps @*35 lbs
*
6 lb Medicine Ball extended lunges x 17 steps (step and bouce, side to side)
6 lb Medicine Ball extended lunges x 17 steps (ball under leg each step)
Stars 3 x 10* (stars:*1 foot on towel and glide on the other foot.* 10 front/10 side/10 back)
--- We did this pattern 3 times
*
*
Leg Ext
85 lbs x 10
100 lbs x 10
115 lbs*x 15
*
Leg Curl
90 lbs x 10
110 lbs x 10
130 lbs x 10
*
Kneeling Leg Curl
40 lbs*x 10 Each Leg
50 lbs x 10
60 lbs x 10
*
Cardio
1 mile/elliptical
*
I was too tired to want to anything else lol
 
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