Orgasm While You Exercise


Yes I orgasm, during the “Captain’s Chair Knee Raises.’  They are great for your lower and upper abs, as well as your obliques, if you maintain a twisting motion as well.  I do them at a slow place, and by 15-20 I am near a very small orgasm.  Feels great, and modivates you to do more work for your hard to reach, lower abs. ;D  Sometimes crossing my ankles helps too.

I even asked my girl, who is an instructor, if it is possible to obtain an orgasm during concentration in Bikram.

“I’d be a millionaire, if I could sell that class!”

xoxo

Kristie

New Super Set Routine. Sexy Legs and Glutes


I didn’t finish this routine because I hurt my knee.  Something minor perhaps from muscle imbalances in my body.

30 mins high intensity cardio level 15/10 interval ellipticals

30 mins low intensity cardio bicycles

Leg 5 power  sets + burn out

Squats. (bar)
Bar x 20
10 lbs x18
20 lbs x 15
50 lbs x 12
70 lbs x 10 + bar (burnout)
Lunges

Bar x 20
10 lbs x18
20 lbs x 15
50 lbs x 12
70 lbs x 10 + bar (burnout)

Leg press

180 lbs x20

190 lbs x18

200 lbs x 15

210 lbs x 12

220 lbs x 10 + 180 lbs burn out

Leg extension + curls (Circuit)

30 lbs x 20
40 lbs x 18
50 lbs x 15
60 lbs x 12
70 lbs x 10 + burnout 30 lbs

Dead lifts (hams)

20 lbs x 20
30 lbs x 18
40 lbs x 15
50 lbs x 12
60 lbs x 10 + burn out 20 lbs

1 legged squats
5 sets of 20 per leg

1 legged ham curls
5 sets of 20 burn out light weight (10 lbs)

Stair jump ups (explosives)
5 sets of 20

Standing Calf Lifts

160 lbs x 20
170 lbs x 18
180 lbs x 15
190 lbs x 12
200 lbs x 10 + 150 lbs burn out

Butt lifts: 25 lbs plate on pelvis
5 sets of 20
slow 1-2 count, isolate 3, down 4-5 count. Repeat

Leg adduction + abduction ( ladies don’t want big thighs so stick to light )
5 sets of 20 @ 30/40 lbs
slow 1-2 count, isolate 3, down 4-5 count. Repeat

Leg aerobics

5×20 side leg lifts + pumps + sweeps circuit

5×20 downward facing leg lifts + glute lifts

10 min yoga stretches

Back and Shoulders Routine. Transitioning to Power Lifting.


I am starting to lift heavier now.  So here is my heavy 3 set 12 reps routine for now.  When this gets easier, I’ll bump up to 3 sets of 15.  Then eventually 5 sets.  Until I can raise the weight to 3 sets of 10 at a heavier weight and so on.  The goal is to be maxed out at 5 sets of 15.

Warm up Pull ups 8×3
Rows 60 lbs 12×3
Lat pull downs 70 lbs 12×3
Shoulder freeweights warm up
Side raises + front raises + shoulder press + flys circuit
10 lbs 12×3
Russian dead lifts  40 lbs 12×3
Wide grip pull downs 70 lbs 12×3
Shoulder press 30  lbs 12×3
Rear delt flys 30 lbs 12×3

My Workout 2:2: Legs


Please refer to my first leg workout, 2.

I warmed up with my bikram yoga stretches

Elipticals Interval Setting
30 mins
(1st interval) Level 5 Ramp, Resistance 1
(2nd interval) Level 10 Ramp, Resistance 8

Bicycles Interval Setting
15 mins
(Interval 1) Resistance 8
(Interval 2) Resistance 4

Squats
20 Reps, 10 lbs plate + bar (45 lbs)
12 Reps, 25 lbs
8 Reps, 35 lbs
20 Reps, 10 lbs (burn out, fast pace)

I added Lunges AND Sumo Squats to the routine.

Lunges
20 Reps, 10 lbs plate + bar (45 lbs)
15 Reps, 25 lbs
10 Reps, 35 lbs
20 Reps, 10 lbs burn out (face pace)

Sumo Squats

20 Reps, 15 lbs free weight
15  Reps, 20 lbs
10 Reps, 25 lbs
20 Reps, 15 lbs (burn out, fast paced)

Leg Press Machine

20 Reps, 160 lbs
15 Reps, 180 lbs
10 Reps, 200 lbs
20 Reps, 140 lbs (burn out fast paced)

Leg Curl\Leg E-xtensions
20 Reps, 40 lbs
15  Reps, 50 lbs
10 Reps, 60 lbs
20 Reps, 30 lbs toes forward, inward and outward on hamstring exercise (20 each)

Stretch your hamstrings good because they should be nice and tight now

Good mornings
20 Reps, 30 lbs
15 Reps, 40 lbs
10 Reps, 50 lbs

Seated calf extensions instead of standing.  This focuses more on calves.
80 lbs 20 straight, pointed out, pointed in,
100 lbs 15 ”  ”  ”

Hip adduction  abduction
30 lbs (slow 4 count negatives)
3 sets of 20
Coming back in, my legs are shaky and I get really tired by the second set.  This is a great exercise to improve on.

I added Butt lifts also.
25 lb plate
squeeze knees inwards when lifting
3 sets 20 reps

Tri lift, press, and sweeps
3 sets 20

Glute lifts straight n bent knee
4 sets 20

 

What I want my ass to look like. LOL!

xoxo

Kristie

My Work Out: Workout 1:2 Back and Shoulders


This is similar to my other work out, workout 1.  Except I cut out the push ups and pull ups and added Russian Dead Lifts.  I forget to do pull ups at the beginning and I really think it’s ineffective if you do it at the end. 

I started with 30 mins of intense level 10 cardio

She has a perfect back. 

Row/Lat Pull Down Circuit Style

40 lbs -20
50 lbs -15
60 lbs – 10
30 lbs burn out (about 20)

total weight: 2,750 previous total weight: 3,360

I did 5 sets my first time because I was flirting with how much I was capable of lifting.  this time  I only did 3 sets, so next time I will aim to lift higher thant 2,750

Shoulder Warm Ups: Side Raises, Front Raises, Butterflies, Shoulder Press, Circles (20)
5 lbs Free Weight
3 sets of 10

Total Weight: 660  Total Previous Weight: 300

Shoulder Press Machine

20 reps at 20 lbs
15 reps at 30 lbs
10 reps at 40 lbs
burn out at 10 lbs (about 15)

Total Weight: 1400 Previous Total Weight: 1,460

again my previous weight was more, that’s because I did more sets.
Refer to my first routine.

Standing Rows, clean, double press

15 at 20 lbs
10 at 30 lbs
3 at 40 lbs (40 lbs got a little heavy)

Total Weight:  720 Previous Total Weight:  720

Hopefully I will build up to 40 lbs sets.

Fly Rear Delt Machine

20 reps at 20 lbs
12 reps at 30 lbs
8 reps at 40 lbs
burn out at 10 (appx. 20)

Total Weight: 1280 Previous Total Weight: 1240

Wide Grip Pull Downs

20 reps at 30 lbs
15 reps at 40 lbs
12 reps at 50 lbs
10 reps at 60 lbs
burn out at 30 lbs (appx 20)

total weight: 3000 previous total weight: 2710

Russian Dead Lifts

12 reps with the bar (about 40) 
10 reps with 10 lbs
8 reps with 25 lbs
Burn out with bar  (10)

total weight:  1900