SARAHLIZ171

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Sharon Vanderhorst


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  • v GIANTMICROBE
    Thank you for your comment, but the exercises are "time challenges", meaning you have to do the reps in the shortest time you can.
    1768 days ago
  • v DKINGREN49
    Your very welcome!! So glad to hear you are doing well :)
    I hear you, lifting heavy is such an amazing feeling and I love seeing those new muscles pop! What are you doing for your strength training?
    How is your boyfriend doing? I will definitely keep you both in my thoughts & prayers. how long is there for?
    We are doing good, summer is definitely going by way to fast and it seems like I have not accomplished much but work, getting noah ready to start school, and just the daily activities have been keeping me on the go!
    1785 days ago
  • v DKINGREN49
    ☻/ღ˚ 。* ♥ ˚ ˚✰˚ ˛★* 。 ღ˛ 。* ♥ ˚ ★ *˚ .ღ 。
    /▌*˛˚ღ ˚ ˚Sprinkling a little Spark on your page˚ ✰* ★
    / \ ˚. ★ *˛ ˚♥* ✰。˚ ˚ღ。* ˛˚ ♥ 。✰˚* ˚ ★ღ ˚ 。✰ * ˚

    Sorry I haven't been around lately!! Summer has been a little crazy but definitely enjoying it!! How are you? How is your journey going? Would love to hear what is happening in your world!

    Keep up all the hard work!!!

    Thanks for being such a great friend!

    Have an amazing week & Remember To Exercise or Not to Exercise...What a stupid question.. LOL

    Take care,
    Dawn
    1789 days ago
  • v ARMSPORTS
    Hey Sarahliz,

    So many ways to incorporate a 3 day/week program successfully. Here is a sample, focusing on the squat and bench press:

    Monday

    1. Squats (heavy...6 reps)
    2. Leg curl or reverse ham
    3. Benches (light...12 reps)
    4. Incline presses
    5. Bentover rows
    6. Core exercise

    Wednesday

    1. Deadlifts
    2. Calf raises
    3. Shoulder presses
    4. Arm curls
    5. Arm extensions
    6. Core exercise

    Friday

    1. Squats (light...12 reps)
    2. Benches (heavy...6 reps)
    3. Assisted dips
    4. Assisted chins
    5. Hammer curls
    6. Core exercise

    Good luck! Let me know if you have other questions, always willing to help.

    1789 days ago
  • v ARMSPORTS
    Hey There,

    The program you referenced looks pretty solid. I know you mentioned you don't go to a gym, so how are you able to do all those exercises? You might want to consider a three day per week full body routine with fewer exercises each workout as an alternative. I have found the key for many of my clients that are trying to gain muscle weight is to train harder and smarter but less often. I would suggest maybe 3 sets of 8-12 reps for most exercises, maybe adding a final heavy set of six reps when you are really "feeling it".

    Also, focus on your pre and post workout nutrition because it will be critical to your success. Protein and carbs at each, with your biggest meal within 2 hours after working out. Like I mentioned, this process will take time and consistency. It could well take 2-3 months to put on those solid pounds, but it will be worth it in the end.

    Good luck!
    1790 days ago
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