Cherry Red

Your Arms Feel Like Home

Arms and Back

Vertical Chest 3 sets of 12 at 60 lbs. 

Compound Row 3 sets of 12 at 60 lbs.

Weight Assist Dips 3 sets of 10 at 70 lbs.

Lat Pull 3 sets of 12 at 45 lbs.

Seated Cable Row 3 sets of 12 at 45 lbs.

Back Extensions 3 sets of 10

Then Repeated

Vertical Chest 3 sets of 12 at 60 lbs. 

Compound Row 3 sets of 12 at 60 lbs.

Weight Assist Dips 3 sets of 10 at 70 lbs.

Lat Pull 3 sets of 12 at 45 lbs.

Seated Cable Row 3 sets of 12 at 45 lbs.

Back Extensions 3 sets of 10

Then Stretching on the mat 

followed by a strawberry protein shake. Yum!

Then and Now.

5-7-12 Im happy with my results, though this is not the end of my journey. Its a life long commitment to stay healthy. But with that said, Im moving on from here and starting a new mission. Ive reached my physical goals, its time to start a new one! 

5-17-11 There was a point in time when I hid from the camera, even with all of the world wide networking I did to promote myself. I no longer have to hide or "control" my media. This is me. All of me and I am going to continue my transformation, and ladies, there is no reason why you cant do it too!!! 

10-29-10 Excuse me while I take center stage and tell you about my measurements at the gym. Since I started at CTP on 5/10/10, Ive lost 15.75" from my body. 11 of those inches Ive lost in the past 4 weeks. Of the 8 body parts measured, my greatest loss was my AB Girth (navel) at 6.5" I am just getting started people, and you can do it too! I am only 10 pounds away from having lost 100 pounds! 

Working on this flat white girl butt

1 Mile of stairs

3 sets of 12 back extensions 

3 sets of 12 leg presses at 120 lbs.

Abduction 3 sets of 15 at 65 lbs. 

Adduction 3 sets of 15 at 50 lbs

Leg Extensions 3 sets of 10 at 50 lbs.

Seated Leg Curls 3 sets of 10 at 50 lbs. 

Lunges and kettle ball swings 4 sets of 15

Resistance Training

Compound Row 3 sets of 10 reps at 60 lbs.

Abduction 3 sets of 20 reps at 65 lbs.

Adduction 3 sets of 20 reps at 35 lbs.

Vertical Chest Row 3 sets of 10 reps at 50 lbs.

Triceps Press 3 sets of 5 reps at 60 lbs.

Leg Extensions 3 sets of 10 reps at 50 lbs.

Seated Leg Curls 3 sets of 10 reps at 50 lbs.

Chin Assist 3 sets of 5 reps at 130 lbs.

Weight Assist Dips 3 sets of 5 reps at 70 lbs.

Back extensions 6 sets of 10

Leg Press 3 sets of 20 reps at 120 lbs.

Then:

I mile of high resistance intervals 

Monday

Abduction 3 sets of 20 at 65 lbs.

Adduction 3 sets of 20 at 35 lbs.

Compound Row 3 sets of 12 at 50 lbs.

Vertical Chest 3 sets of 12 at 60 lbs.

Abduction 3 sets of 20 at 65 lbs.

Adduction 3 sets of 20 at 35 lbs.

Back extensions 3 sets of 15

Then:

4 miles of high resistance cardio

Then:

Stretching on the mat

Push Yourself!

The only one stopping you from reaching yours goals,

 is you. 

Your body is a living cell,

 you CAN change it!

Fantastic! (from yesterday's March for Women's Rights in Madison, WI.)

Saturday.

Compound Row 3 sets of 12 at 50 lbs.

Abduction 9 sets of 12 at 50 lbs

Adduction 9 sets of 12 at 35 lbs.

Vertical Chest 3 sets of 12 at 60 lbs.

Then:

3 miles of high resistance cardio,

because the guy next to me was hot

and got off when I hit mile three

so my inspiration was gone. 

What can I say?

Then:

Stretching on the mat

Save Yourself.

Weights Before Cardio

Compound Row 3 sets of 12 at 50 lbs.

Abduction 3 sets of 12 at 50 lbs

Adduction 3 sets of 12 at 35 lbs.

Vertical Chest 3 sets of 12 at 60 lbs.

Triceps Press 3 sets of 12 at 70 lbs.

Then:

4 miles of cardio

Then:

Stretching on the mat

Come On Muscle Memory!

An hour of cardio 

(I know I should do cardio last,

 but really today should have been just cardio...

but then I saw the hot guys and just had to go do more)

Then:

Compound Row 3 sets of 10 at 50 lbs.

Abduction 3 sets of 10 at 50 lbs

Adduction 3 sets of 10 at 35 lbs.

Vertical Chest 3 sets of 10 at 50 lbs.

Triceps Press 3 sets of 10 at 60 lbs.

Then:

Compound Row 3 sets of 12 at 50 lbs.

Abduction 3 sets of 12 at 50 lbs

Adduction 3 sets of 12 at 35 lbs.

Vertical Chest 3 sets of 12 at 50 lbs.

Triceps Press 3 sets of 12 at 60 lbs.

Then:

Stretching on the mat. 

The Transformation Continues

 1 mile of cardio

Hip abduction 3 sets of 10 reps

Hip adduction 3 sets of 10 reps

Vertical chest 3 sets of 10 reps

Compound row 3 sets of 10 reps

1 mile of cardio

Hip abduction 3 sets of 10 reps

Hip adduction 3 sets of 10 reps

Vertical chest 3 sets of 10 reps

Compound row 3 sets of 10 reps

1 mile of cardio

then stretching on the mat while checking out the men.

That Moment When You Realize You Reached A Goal

I made heads turn today.

Just walking though the gym in normal cloths

with my cameras hidden in my purse.

Nothing flashy, tight, or revealing on or about me.

Just me.

And that felt fantastic!

"I want to make heads turn in public again some day." ~A. Delight 2009

Its time to set anther goal.

Live, Laugh and Love.

Some things in life truly are free

and my friendship is one of them.

~A.Delight

Give of yourself and ask for nothing in return.