Recent Posts by slecompte
366 posts found
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Apr 14, 2008
slecompte
366 posts
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Topic: Pet Peeve Announcement LOL! Now I'm trying to remember if I used those wonderful terms in previous emails?!;)
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Apr 14, 2008
slecompte
366 posts
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Topic: Blood Type Refeeds???? Don't feel bad Sean I don't know mine either. Thought I was alone;)
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Jan 19, 2008
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;) Friday's Training;) Had to take shoulders off today that I'd planned on. They're still killing me so I'm not gonna risk reinjury, Got a good cardio session in!Cardio: Eliptical: max incline..40 mins..pace 155-160...520 cals legs felt like dead weight this morning! got better after 15 mins |
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Jan 19, 2008
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;) Thursday's Training:) Heavy Week..Bis and Hams SS#1: DB Hammers: 8/30/30/30/30 lbs...20/6/6/6/6 reps BB Deads: 25/100/100/100/100 lbs...20/6/6/6/6 reps SS#2: DB Curls(arms out to side)..: 5 sets...30 lb db's..6 reps Alt Standing ham curls: 5 sets...110 lbs...6 reps SS#3: Cable bar curls: 4 sets...120 lbs...5 reps Leg Press: 300/320/320/320 lbs...5 reps per set Wasn't feeling my strongest today but still feel good about what was accomplished..was a real struggle today..body just worn! Pre workout Cardio: Outside walking @ track: 3 miles..w/mom...45 mins..moderate pace |
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Jan 17, 2008
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;) Wednesday's Training;) Cardio: Off Heavy week...Back/Tris/Abs SS#1: Seated Rows: 30/135/135/150/150 lbs...20/8/8/5/5 reps Cable Pressdowns: 30/110/110/130/130 lbs...20/8/8/5/5 reps SS#2: Straight arm pressdowns: 5 sets...5 reps...110 lbs Bent over cable ext: 110/120/120/120/120 lbs...5 reps per set SS#3: Bench Alt DB Rows: 45 lb db's...5 sets...6/5/5/5/5 reps Seated O.H. DB Press: 5 sets...6 reps...50 lb db Abwork: Reg crunch w/ 16 lb med ball, Obl. crossovers on bench, reverse crunch on bench....all performed 2 sets of 25 reps per exercise All I can say about the last two nights for work is just pure insanity. Nonstop and somewhat overwhelming for sure. I wish I could've multiplied myself last night for sure. People just kept coming in, wanting to eat in the lounge, I had to make sure to greet those who sat at the bar and get there orders, place food orders, get the server window(meaning to make the orders the servers ring up for the whole restaurant..they tap on the window and I go a runnin;) ) Besides closing out tickets, making my rounds to clean off tables and check on those that sit at the couches in the lounge as well and setting up the tables and couch areas when they order there (putting place mats down, bringing small plates for oil, olive oils and bread for the guest as they either drink or brows the menu) . A constant flow of people till 10:45 from 5:45 is when the madness began..so I was running all night. Needless to say I've missed my planned meals both nights..but last night took the cake..I had a meal before going in at 2:30pm yesterday and didn't get a thing till I got home this morning at 12:15am..Yep almost 10 hrs! I debated to just go to bed and not worry since I had the massive gap of no food. But I had mad hunger pains! So I had a salad and called it a night..less than 900 cals yesteday and only 1000 cals the night before with the crazy nights of work. I hate not being able to get my meals in! Oh well what can you do? So after the crowd left last night..I had to stay and clean and restock (normal closing stuff)..got out of the restaurant at 12am. I was whopped. I feel like a truck hit me today ..feeling my shoulders big time from the past days of training for some reason..which isn't nice cause I planned to do shoulders for part of my training today..may have to skip since they're hurting. Hope ya'll have a great day everyone..sorry for the novel of a type up there;) |
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Jan 17, 2008
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;) Shellie: Hey girl. I'm doing much better, finally back to myself;) How have you been? Thanks for the great comment!
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Jan 15, 2008
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;) Tues. workout Monday: Off..see everyone I did let my body rest for a day;) Trying to kick my caffiene habit and it gave me major headaches yesterday..got to catch up with some much needed zzzz's:) Today's Training...Heavy week...Quads and Chest Inc. DB lunges: 8/45/45/45/45/45/45 lb db's...20/8/8/8/8/8/8 reps Cable crossovers: 6 sets...80 lbs(each side)...5 reps per set Seated leg ext: 6 sets...170 lbs...5 reps per set Flye Mach: 6 sets....140 lbs...5 reps per set Leg Press(quad foot position)..: 320/320/300/300/300/300 lbs..5 reps per set Chest press mach(machine itself weighs a ton)...: 6 sets...80 lbs...5 reps per set Postworkout Cardio: Eliptical: 30 mins..max incline...stride average 160*165...420 cals |
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Jan 14, 2008
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;) Sunday's Cardio Ok ok..I know I posted an extra session for yesterday..well I stuck with that trend for today..and had a nice little ab session too. Cardio: Eliptical: max incline...stride average 155-160...30 mins...420 cals Abwork: 50 reps of medicine ball crunches/obl.crunches/lower ab scissors |
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Jan 14, 2008
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;) Sleeplifter: Don't be so hard on yourself..no comment about the mcgriddle;)
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Jan 12, 2008
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;) Saturday's Cardio Did a little extra today for cardio..just lagniappe really got my planned sessions in for the week but got my Mom to go to the track with me and walk. Cardio: 2.5-3 miles...40 mins...slower pace than what I usually do to adjust to my Mom's pace..still a nice session;) Beautiful day! |
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Jan 12, 2008
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;) Friday's Training;) A.M. Training...High rep week...Super sets...Quads and Abs SS1: Inc. DB Lunges: 1 set warm up lunging without weights...20 reps 4 sets...25 reps per set...25 lb db's Crunches/w medicine ball: 4 sets...16 lb ball...25 reps per set SS2: Leg Ext: 4 sets...20 reps...60 lbs Obl crunches: 4 sets....25 reps each set SS3: Leg Press: 4 sets...150 lbs...20 reps each set Flutterkicks: 4 sets...30 reps each set PM Cardio: Eliptical: 40 mins..max incline...pedal speed 165/180 average Got my hair cut again today..shortest it's been since I was nine years old. I got a cut similar to Katie Holmes just not with the bangs..look like a new woman |
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Jan 10, 2008
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;) Thursday am cardio and abs eliptical: 30 mins tread: 10 mins max incline Abs: med ball crunches: 16 lbs..50 reps obl crunches ab roller: 50 reps each side reverse crunch: 50 reps PM...Thursday's Training:) High rep week..Supersets..Shoulders/Tris/Chest...OMG! More difficult this week for this I think due to being tired I didn't perform at my 100% but I did my best at what my body allowed..I planned for 5 sets but no way was that going to happen without sacrificing form. Very happy with the workout today..sweat pouring! SS1: Cable crossovers: 50/40/40/40 lbs (each side)...25 reps each set Cable Pressdowns: 4 sets...60 lbs...25 reps each Seated Milt Press DB: 20/15/15/15 lb db's...25 reps each set (these killed today) SS2: Inc. DB Press: 4 sets...15 lbs...25 reps each set DB Kickbacks on bench: 4 sets...15 lb db....20 reps each set Alt Front DB Raises: 4 sets...15 lb db's....25 reps each set SS3: Flye Machine: 4 sets...70 lbs...20 reps each set Seated DB Ext: 35/30/30/30 lb db...20 rep each set DB Laterals: 4 sets...15 lb db's...20 reps each set |
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Jan 10, 2008
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;) Pam: Thanks so much girl. I'm definitely better today than yesterday. Hope you have a great day. Looks like I'm on the mend;)
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Jan 10, 2008
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;) Wednesday's Cardio Well I didn't think I'd get any cardio in after how bad I felt when I woke up today..I felt worse from getting the shot and taking the meds. I napped before I went to work at 3pm. Tried to sleep off the nausea. Guess the combo of meds. Felt better towards this evening. Sinus still a mess and can't stop sneezing..that was attractive for the customers tonight. Well I got off at 10:30 which is an early night for me at the restaurant. So I got back took my pups out and started some food for my last meal..while it cooked I put in my Tae Bo tape and got my cardio in! I'm so happy!! Cardio: Tae Bo...40 mins |
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Jan 10, 2008
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;) Sleeplifter: I hear ya. I wish I'd have gone to the doc as soon as I started feeling bad two weeks ago. Thought I could herbal and over the counter remedy it..but that did nothing. So hopefully the shot and meds will knock it out;)
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Jan 9, 2008
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;) So I bit the bullet and went to the doctor today after training to get a shot and meds for this sinus crap I've been battling the past few weeks. I got a shot and two antibiotics and was told to rest and not get overheated..I said " Oh no" ..That effects my training;) My friend who's a nurse at the office told the doc you don't know who you're talking to. Meaning that I'm hardheaded and don't listen..she said she's going to check in on me to see if I'm training Today's Training: Tuesday...high rep week...Hams and Abs Cardio: Off SS1: BB Deads: 5 sets...60 lbs...20 reps Crunches w/ DB: 5 sets..15 lbs...20 reps SS2: Leg press: 4 sets...150 lbs...20 reps Ob. ankle reaches: 4 sets...25 reps SS3: Cable kickbacks w/ ankle straps: 3 sets...40 lbs...20 reps each leg Lower ab scissors(grab behind calves)..: 3 sets...25 reps |
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Jan 9, 2008
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;) Hey Funda, Thanks so much! Still on the mend with sinus fun. Went to the doctor today so hopefully it'll knock out infection;) Other than that things are great, better and better in the gym regardless of health. Same here girl! I can't wait! |
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Jan 8, 2008
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;) Monday's Training Cardio: Off..no time today! High Rep Week...Supersets..Back and Bis SS1: Row Machine: 5 sets...25 reps..75 lbs Cable Curls (each side)..: 40/30/30/30/30 lbs...20 reps SS2: DB Bench Rows: 5 sets...20 reps..20 lb db Seated Alt. DB Curls: 5 sets...20 reps..15 lb db's SS3: Straight arm pulldowns: 5 sets...20 reps...50 lbs Standing DB curls arm turned out: 5 sets..20 reps..15 lb db's My left forearm was tightening up so bad through this today..had to break for my alt db's big time..forearm still sore..feels strained..I think I did that yesterday with the 50 lb db's for inc. lunges |
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Jan 7, 2008
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;) Sunday's Workout Quads and Abs SS1: Inc. DB lunges: 20/5/5/5/5/5 reps...10/50/50/50/50/50 lb db's (Had to keep pausing to put the db's down cause I was losing my grip..needed straps) Floor crunch w/ db: 6 sets...20 reps...15 lb db SS2: Leg ext: 6 sets...6 reps...160 lbs Flutterkicks: 6 sets...25 reps SS3: Leg Press: 5 sets...5 reps...320 lbs Obl. crunches side to side reach: 5 sets...25 reps |
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Jan 6, 2008
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;) Jen: Thanks so much girl! I try my best;) Have a great weekend!!
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Jan 5, 2008
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;) Sat. workout!!! Heavy week..supersets..shoulders and abs SS1: Front Pulls: warm up w/ db's..8/6/6/6/6/6 reps...30 lb dbs x 1/100/100/100/100/100 lbs (started doing pulls w/ db's..was irritating my old shoulder injury so I switched to Cable pulls) Hanging Abs: 5 sets...20/15/15/15/15 reps. SS2: Alt DB Front raises: 5 sets...6 reps...30 lb db's Obl. crunches: 5 sets...20 reps SS3: Seated Milt. DB Press: 5 sets...6 reps...30 lb db's Weighted Crunches: 5 sets...20 reps...15 lb db Postworkout Cardio: Stairmill/Tread/Stepper/Eliptical...all max levels/max incline...10 mins each machine...total cardio: 40 mins |
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Jan 5, 2008
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;) Pam: Wow..thank you, what a great compliment! To be grouped with such great ladies as Mary and Jen is a huge honor! I understand how it is to have that fire barely burning..you'll get your spark..glad I can be a source of inspiration to you! That made my day girl..thanks! Take care;)
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Jan 5, 2008
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;) Thursday: Off I felt so under the weather yesterday..wasn't myself at all..I took three naps through the day and went to bed early last night and slept almost 11 hrs! WFT? My body obviously wanted me to just rest and so I did and the pay off today with the outcome of my workout was very very evident of how rest helps so much!! Friday's Training...heavy week...chest/bis/hams Triset 1: Cable Crossovers: 20/80/80/80/80/80 lbs (each side)...20/5/5/5/5/5 reps DB Hammers: 8/30/30/30/30/30 lb db's...15/5/5/5/5/5 reps BB Deads: 30/100/100/100/100/100 lbs...20/6/6/6/6/6 reps Triset 2: Inc. DB Press: 5 sets...6 reps...30 lb db's Standing DB curls arms out: 5 sets...6 reps...30 lb db's Alt Standing Ham Curls: 100/110/110/110/110 lbs (each leg)...6 reps per set Triset 3: Flye Machine: 5 sets...5 reps...140 lbs Cable Bar Curls: 5 sets...5 reps...120 lbs Leg Press: 5 sets...5 reps...320 lbs Postworkout Cardio: Eliptical: 30 mins...pedal stride 170...440 cals |
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Jan 3, 2008
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;) Tuesday: OFF
Wednesday's Training;) Didn't feel like training but once I got there I'm glad I did! Heavy Week...Supersets...Back and Tris SS1:Str.arm pulldowns: 30/110/110/110/110 lbs...20/6/6/6/6 reps Cable bar pressdowns: 40/110/110/110/120 lbs...20/6/6/6/4 reps SS2: Seated Row Mach: 135/135/135/135/150 lbs...6/6/6/6/4 reps Bent cable ext: 110 lbs...5 sets...6 reps SS3: DB Rows on bench: 45 lb db...5 sets...6 reps Seated DB OH Ext: 45 lb db....5 sets...8 reps Cardio off: No time today..  Worked: 3pm-11:30pm |
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Jan 1, 2008
slecompte
366 posts
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Topic: Funda's ENDO Journey Awesome motivation Funda...have a great session! Your mindset is everything..sounds like you're ready for battle my dear! I hope ya'll have a great time at camp ...wish I could be there but there's always next year and I'll be there for the comp in August!! Have a great day girl;)
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Jan 1, 2008
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;) Recap of the last week: Friday: I took off today. Got up early to get my training in but felt horrible. Stayed in and rested before having to go out of town to pick up my dear friend who we're having a baby shower for Sunday;) so tomorrow will be on for some nice training. I hope a day of rest helped to recharge a bit to finish up this week of training with a bang. Sat..chest and tris..sun-hams and back..cardio both days. Hope each day brings better health. Saturday: Saturday's Training: Back and Tris Can't find my training log book..think I left it @ the gym yesterday..so I'll try my best to remember my numbers Row Mach: 5 sets...75 lbs...20-25 reps Seated DB Ext: 5 sets...35 lbs...20 reps Cable OH Lat pulls: 60/50/50/50 lbs...20 reps Cable bar pressdowns: 4 sets...25 reps...60 lbs DB Bench Rows: 4 sets...20 lb db's...20 reps DB Bench Kickbacks: 4 sets...15 lb db's...20 reps Didn't do cardio today..felt horrible..just used my strength to get my training in...rested the rest of the evening..and had my cheat meal for the week. Watched the UFC fights with my love Sunday: |
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Dec 27, 2007
slecompte
366 posts
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Topic: Off-Season Body Dysmorphia! Great points everyone! I too understand the exact feelings mentioned by both the ladies and guys here. It's so true how we can let this lifestyle start to control us. The rewiring comment opened my eyes for sure..it's funny how the cooler packing and the foods we eat are the norm in our world and it doesn't phase us that others look and say: " OMG..what are you eating..that's crazy!" I get that all the time..and I just think to myself : " They just don't get it " It's nice to discuss this with those that do get it! Others not living this lifestyle will give there opinions of how we should be and shouldn't be but I take into consideration what my fellow peeps here say way more than any outside sources that have never lived this life. Thank you everyone for your input here..it is great to know we aren't alone!
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Dec 27, 2007
slecompte
366 posts
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Topic: Funda's ENDO Journey Great workout girl. I understand how you feel about not liking what the mirror shows and how clothes fit..I'm right there with you on that one. The thread of offseason body image is so right on target! Congrats on the job!! I know that's a huge relief..and yes it does cause stress and alot of people eat out of stress or will get side tracked and not pay attention to macros as much as they would when life is on the up and up. So don't worry girlie..I understand and I know many others do. You're not alone! Keep up the great work girl..you're frickin strong woman!!!
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Dec 27, 2007
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;) Thursday's Training:) Well I'm surprised at what I accomplished today while battling low energy and lack of rest due to being in pain with this sinus infection..but thank you diet rock star Thursday's Training..high reps...Quads and Calves..supersets Inc. Db Alt lunges: 10/20/20/20/20/25 lb db's...15/25/25/25/25/20 reps Hack calves: 70 lbs...20 reps...5 sets Leg Press: 5 sets....120 lbs...20 reps per set Press calves: same as above...toes out Leg Ext: 80/70/70/70/70 lbs...20 reps per set Struggled on these had to pause after 10-12 reps and then finish set Seated Calve raise: Attempted these..lady just mopped floor and made the floors slick by machine..bottom of my shoes wet..and when I was lifting the weights on my first set my left foot slipped of and over extended my ankle..so I only did not even a full set on these..not worth the risk of injury..ankle is fine thank god! Post workout cardio: Eliptical/Stepper Combo: 10 mins on elipt max incline..jumped to stepper for level 9 work for 10 mins...then jumped back on elipt. for 10 mins..max incline more resistance for first 5 mins then lightened and sped up..burned some cals with this today!! Total cardio work: 30mins..HIIT..sweat was pouring!! |
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Dec 27, 2007
slecompte
366 posts
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Topic: Sumer's Better Late Than Never Training Journal;)
Wednesday's News and Night of Work;)
Well got word from Joe that I'm changing macros up to lean out more so we'll see what the next few weeks bring with the scale.. Not bad, just going back to the macros around the time of my comp prep when I was my leanest and lightest..I felt great on those macros, will still have a weekly cheat meal day..which for me means low fat popcorn and sugar free jello in my shakes or something like that..no crazy stuff I know..Crazyness |