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IslandGirl's Dynamite Comes in Small Packages

Island_Girl

Island_Girl

IFBB Pro Physique
Platinum
That's me! I'm all of 5' 2" and when I am competing in Bodybuilding, I stand on stage a ripped 105-108 lbs.

I am about 10 days out from the National's stage in Atlanta, but I am going to be competing on the Figure stage this time. I am sitting at about 115-116 lbs. so it's quite a shock for me being at this weight as I enter the homestretch next week. But Figure is not about being ripped, hard and shredded. Our plan is to come in with a beautiful shape and balance, pretty lines and just the right amount of leaness.

I really didn't have much time to prep for this show as I just decided about 2 weeks ago that I was going to compete. I've been trying to stay in pretty good shape and my diet was not really off during the time before I made the decision so it was easy to transition from not competing and then competing and only having 3 weeks to really prep for this show.

My mindset has not changed much since my decision, but things have magnified a bit with increase cardio and ramped the training up a bit with focus on my legs to sculpt them into a pretty shape and then also having to take some foods out of my diet. That sucked! lol

I'll be writing out my workouts and laying out what I eat.


Thanks for peeking in!
 
Training: I love training heavy and intense. I don't know how to not train hard. lol I've done DC training for a couple of years and then earlier this year I gave FST-7 a shot. I did a cycle of that. I am thinking of going back to DC after this show. Right now I am doing more of a traditional type of workout throwing in some rest/pause and sometimes some 7's (FST-7).

Today was suppose to be a rest day from lifting and was going to hit the tracks, but we had a couple errands to do and before we knew it the sun was setting. So no track work. We hit the gym and did legs again, but lighter leg day.

Bench Step-ups // Superset // Walking Lunges:
20#/ 15 each leg //SS// 80 steps each leg ----X3

Cable Kickbacks for glutes:
25/20
30/20
35/15

Butt Blaster:
40/15 X 3

Cardio was Am fasted for 45 mins. Pm for 30 mins.


Nutrition: My diet has been pretty simple. I carb cycle so I have higher carbs on my training days and lower carbs on non-training days.

Today was suppose to be a non-training day, but I ended up going to the gym and training so I missed one of my carb meals, but that's ok.

This is how today went...

Meal 1- Chicken egg white omelet with veggies, bowl of oatmeal and 1T peanut butter

Meal 2- Chicken and spinach salad

Meal 3- Lean beef chili and green beans

--post workout: bowl of frosted flakes w/ ff milk

Meal 4- Seared ahi tuna, rice and spinach salad

Meal 5- Coffee whey shake


I was eating 6 meals and got that bumped down to 5.
 
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:) damn girl I never knew you were so short! great log woman!
 
Island_Girl said:
That's me! I'm all of 5' 2" and when I am competing in Bodybuilding, I stand on stage a ripped 105-108 lbs.

I am about 10 days out from the National's stage in Atlanta, but I am going to be competing on the Figure stage this time. I am sitting at about 115-116 lbs. so it's quite a shock for me being at this weight as I enter the homestretch next week. But Figure is not about being ripped, hard and shredded. Our plan is to come in with a beautiful shape and balance, pretty lines and just the right amount of leaness.

I really didn't have much time to prep for this show as I just decided about 2 weeks ago that I was going to compete. I've been trying to stay in pretty good shape and my diet was not really off during the time before I made the decision so it was easy to transition from not competing and then competing and only having 3 weeks to really prep for this show.

My mindset has not changed much since my decision, but things have magnified a bit with increase cardio and ramped the training up a bit with focus on my legs to sculpt them into a pretty shape and then also having to take some foods out of my diet. That sucked! lol

I'll be writing out my workouts and laying out what I eat.


Thanks for peeking in!
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Is it at the Civic Center? I'm in Atlanta. That's where the O's were held back in the mid 90's. Attended the '93 at the tender age of 9.
 
Congrats and good luck on your competition! Thanks for keeping a log - I love to see what others are doing! :)
 
RottenWillow said:
Is it at the Civic Center? I'm in Atlanta. That's where the O's were held back in the mid 90's. Attended the '93 at the tender age of 9.
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omg! We have to meet then!

It's going to be at the Hyatt Regency on Peachtree in the Centennial Ballroom. NPC NATIONALS


Wow that is cool! You attended the O in '93 at 9 yrs of age. I've never been to one yet. I want to go! One of these days I will.
 
Awesome, I'm subscribed.
So, uh, you did 80 walking lunges on each leg, x 3 ?
wow
*dumbstruck*
 
Good job on getting the log up! Mine will up soon. I'm excited for you competing at Nationals!! Will be following along! :)
 
trex74 said:
Awesome, I'm subscribed.
So, uh, you did 80 walking lunges on each leg, x 3 ?
wow
*dumbstruck*
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Yeah!

Yeah, I walked across my gym floor and walked back. Did this 3x, supersetting with bench step ups. This was KILLER!
 
Roxy722 said:
Good job on getting the log up! Mine will up soon. I'm excited for you competing at Nationals!! Will be following along! :)
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Thanks! I'll be looking for yours to come up soon. ;)

I'm excited. I'm just going to have fun. When I take this too seriously is when I get let down on placing and dissappointment. Our guy is also competing. He has a great chance of turning Pro in the welterweight class.
 
Island_Girl said:
Yeah!

Yeah, I walked across my gym floor and walked back. Did this 3x, supersetting with bench step ups. This was KILLER!
Click to expand...

I am immediately setting a new goal- to do at least 100 walking lunges, I'll do 2 x 50 for now. Way to inspire me!
 
trex74 said:
I am immediately setting a new goal- to do at least 100 walking lunges, I'll do 2 x 50 for now. Way to inspire me!
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Nice!!!

Another version that is killer also is doing a "double pump" lunge. I lunge out, go down, come back up, go down again and come back up. While you are doing the double pump, make sure you squeeze the glutes. Advanced is adding weights to your lunges.
 
jeeebus....walking lunges are the final frontier of hardcore. Summer '09 when I was jacked like hell on 1T-Tren I was doing them up and down my driveway with 135lbs. The pain was spectacular.
 
Good luck on your comp. I am just 150 miles from there so if things work out right i'll be there!
When you have time shoot me a pm the time and date so i can mark my calendar
 
RottenWillow said:
jeeebus....walking lunges are the final frontier of hardcore. Summer '09 when I was jacked like hell on 1T-Tren I was doing them up and down my driveway with 135lbs. The pain was spectacular.
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*looking for the "not worthy" smiley* but this will do-->:dance2: You are my Hero!!!
 
RADAR said:
Good luck on your comp. I am just 150 miles from there so if things work out right i'll be there!
When you have time shoot me a pm the time and date so i can mark my calendar
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Thank you Radar! Here is a link for the contest:
NPC NATIONALS , but it is next weekend. Fri night pre-j is mens bb'ing and bikini (woot. lol) and Sat morn pre-j is women's bb'ing and figure. I'll pm you as well. Would be cool to meet you!
 
Thurs. 10/8

9 days to go.

I got another meal added into my plan. Actually just a whey shake, but it's better than nothing. So back on 6 meals a day.


Am cardio 45 mins

*chicken egg white omelet w/ veggies and bowl of oatmeal
*chicken and spinach salad
*whey shake
*lean beef chili, rice and asparagus

train
Pm cardio 30 mins

*bowl of captn crunch cereal w/ ff milk
*seared ahi tuna, rice and spinach salad
*coffee shake


Trained Shoulders/Triceps and Abs

Shoulders-

Seated DB Presses:
25/15
35/12
40/10
45/6

DB Laterals:
17.5/20
20/12
20/12

HammerStrength Press:
60/15
60/10 drop set 50/6 drop set 30/8

DB Bend Over Rear Delts:
17.5/15
20/12
20/12

Triceps-

DB Kickbacks:
20/15
25/12
25/12

EZ Pushdowns:
60/15
70/10
75/8

Abs-100 reps
 
I noticed you did your presses before the laterals
I'll try that next time.
Looks like a great w/o:)
 
trex74 said:
I noticed you did your presses before the laterals
I'll try that next time.
Looks like a great w/o:)
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Yeah I like to be fresh for the heavy movements so I try to tackle then first and then do laterals, front raises, rear delt at the end.
 
Fri. 10/9

8 days and counting...

Weight was 114.8 lbs. Very happy with this. I was looking at being about 113 going into the last week so all is going well.

I found a couple samples of N2KTS and I was beyond thrilled! I thought I had taken them all. What a day to find it. I was really feeling a bit sluggish tonight before leaving for the gym. I drank this about 20 minutes before getting into the gym and once I was there. I was ready to train. Amazing pumps and vascularity all over my arms. Loved it! Trained Back tonight. We were also suppose to train biceps, but it was late and I still needed to get a session in of cardio and I figured....Figure competitors don't need biceps so what will one day of not training it do. It's cool.

Cardio is becoming a struggle. Ugh! But I'm pushing hard to get through it.


Am cardio 45 mins

*chicken egg white omelet with veggies, bowl of oats and 1T peanut butter
*steak and veggies
*whey shake
*bison sirloin, rice and asparagus

--train
Pm cardio 30 mins

*frosted flakes w/ ff milk
*seared ahi tuna, rice and salad
*coffee shake


Back--

Wide Grip Pulldowns:
60/20
80/15
110/12
130/12
140/10

Low Pulley Rows:
80/20
100/12
110/10

DB Rows:
60/12
70/8

Life Fitness Row Machine:
75/12 X2

Back extension machine:
90/20
97.5/20
 
Sat. 10/9

Today was a rest day from lifting. I just had one more cardio session to do this Am for 45 mins.

We had our last posing class tonight. We have a local show coming up on Oct. 23. NPC Natural Colorado. We have about 6 clients competing. Should be fun.

I got a cheat meal tonight! We went and had sushi. YUM! YUM!
 
mmmm sushi! Gotta love it!

You`ll have to keep us posted on how your clients do. It must be exciting to watch people you`ve helped get up there!
 
Roxy722 said:
mmmm sushi! Gotta love it!

You`ll have to keep us posted on how your clients do. It must be exciting to watch people you`ve helped get up there!
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I will. Yes, I love how the girls transform and blossom from inside out. Like a butterfly coming out of it's cocoon and watching them live a brand new life.
 
Today was a cold and rainy day in Colorado. Fall is here.

We hit the tracks after the Broncos played. Ran some stairs, lunges across the field, sprints and the sled push. I pushed a little too hard on the sled ...I ended up feeling sick. Like wanting to up-chuck. Yuck!

After tracks, came home and got ready to go to Saltgrass Steak house to celebrate a friends birthday. Had some seared ahi, dry filet no oil, no butter, dry salad and dry sweet potato.


I am on the H-O-M-E-S-T-R-E-T-C-H!!! Leaving for Atlanta on Thurs.

Kind of busy this week preparing stuff, cooking and getting things packed. I'm cooking ALL my food and going to freeze it and pack in my suitcase. I already bought my junk food for backstage. Pedi and Mani is high on the list. Preparing skin for spray tanning.

Tomorrow and Tuesday is full body workout. No major training anymore. All done until after my show. Cardio tomorrow Am and Pm and Am on Tues. and depending how I am looking if I will be doing cardio Pm on Tues. We shall see.
 
Island_Girl said:
Today was a cold and rainy day in Colorado. Fall is here.

We hit the tracks after the Broncos played. Ran some stairs, lunges across the field, sprints and the sled push. I pushed a little too hard on the sled ...I ended up feeling sick. Like wanting to up-chuck. Yuck!

After tracks, came home and got ready to go to Saltgrass Steak house to celebrate a friends birthday. Had some seared ahi, dry filet no oil, no butter, dry salad and dry sweet potato.


I am on the H-O-M-E-S-T-R-E-T-C-H!!! Leaving for Atlanta on Thurs.

Kind of busy this week preparing stuff, cooking and getting things packed. I'm cooking ALL my food and going to freeze it and pack in my suitcase. I already bought my junk food for backstage. Pedi and Mani is high on the list. Preparing skin for spray tanning.

Tomorrow and Tuesday is full body workout. No major training anymore. All done until after my show. Cardio tomorrow Am and Pm and Am on Tues. and depending how I am looking if I will be doing cardio Pm on Tues. We shall see.
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Keep it going. You`re almost there. I`m excited for you. :)
 
Best wishes at nationals I love seeing diffrent peak weeks. Also great to see how people handle post contest looking forward to seeing more of this log :)
 
superqt4u2nv said:
Best wishes at nationals I love seeing diffrent peak weeks. Also great to see how people handle post contest looking forward to seeing more of this log :)
Click to expand...

Thank you!

Yeah, peak week has always been different for me. Also depending if I'm doing bb'ing or figure. With figure it's more relaxed and I'm basically just doing what I have been doing. No water deplete, sodium load, no diuretics, ....kind of boring. haha. But it is what it is. BB'ing is fun cuz' you can kind of see where you can take your body to. I like that challenge.
 
Tues. 10/12

Cardio Am and Pm today. The pm one sucked. I thought I was gonna be ova and done with cardio after my am session, but hubby had me doing it tonight too. Did my 2nd full body workout today. Did some posing after cardio and I could hardly walk in my hoochie shoes. haha. My legs were shaking. It's also been very achy and I attribute the achiness that to all this cardio I'm doing. I'm glad I'm done with cardio for this week. Give my legs a rest. No more training either. Wow! Kind of nice.

Was hoping to have already cooked all my food for Atlanta, but I need to do that tomorrow. I'm taking chicken, bison sirloin, seared ahi, asparagus, spinach, oatmeal, peanut butter. Probably will buy a jar of pb when I get there. Along with spinach too.

Getting super excited. We also have a guy competing in the welterweight class. He has won the USA's 2 years in a row as a welter so we're hoping this is his year to win his Pro card. That would be amazing! His name is Luis Santa.

Foods for today:

Meal 1- protein pancakes (yum!)
Meal 2- chicken and spinach salad
Meal 3- protein shake
Meal 4- bison sirloin, rice and asparagus
Meal 5- frosted flakes w/ ff milk
Meal 6- seared ahi tuna, rice and spinach salad
Meal 7- protein shake and 1T pb
 
Gotta love the hoochie shoes. lol Have a great day! Will be following this weekend for you and your client..that's awesome!
 
Have an awesome show, I'm really excited for you!!:)
 
OMFG I somehow completely forgot about the Nationals! It was like 15 miles from my house. Jeebus. Turned out it conflicted with an auto race down in Savannah I've had tickets to for like 4 months and was focused on that instead.

Yeah, how'd you do, woman? Let's hear it!
 
trex74 said:
Have an awesome show, I'm really excited for you!!:)
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Roxy722 said:
I'm dying to hear how your show went?? Hope you had a great time!! :)
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RottenWillow said:
OMFG I somehow completely forgot about the Nationals! It was like 15 miles from my house. Jeebus. Turned out it conflicted with an auto race down in Savannah I've had tickets to for like 4 months and was focused on that instead.

Yeah, how'd you do, woman? Let's hear it!
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needtogetaas said:
and she has a cool accent
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sbt2082 said:
indeed she does!
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Thanks trex, roxy and willow. I had a blast even though my package wasn't what the judges wanted that night. It's cool. I'm ok with it. I am looking towards next year already.

LOL need2. Do you know we talked over an hour? hahaha

Hey Shan!
 
yeah well i am not sure the judges will EVER KNOW what they are looking for when it comes to figure....

lol need2 is very easy to chit chat with for a whole hour!! ;)
 
sbt2082 said:
yeah well i am not sure the judges will EVER KNOW what they are looking for when it comes to figure....

lol need2 is very easy to chit chat with for a whole hour!! ;)
Click to expand...

LOL...I have to agree with ya on the judging part and figure. It sure seems to vary. At the show I was at this last weekend, the differences between the winners of figure short, medium and tall were quite apparent. Usually the physiques seems somewhat similar. I'll post a pic if I can find one. You just never know....

Regardless...Tracy I think you looked amazing and it must be such a cool experience to be on a stage at that level. :)
 
Roxy722 said:
LOL...I have to agree with ya on the judging part and figure. It sure seems to vary. At the show I was at this last weekend, the differences between the winners of figure short, medium and tall were quite apparent. Usually the physiques seems somewhat similar. I'll post a pic if I can find one. You just never know....

Regardless...Tracy I think you looked amazing and it must be such a cool experience to be on a stage at that level. :)
Click to expand...

Very true ladies.

and Thank you roxy!
 
I'll be updating my log. I'm back in the gym. 2nd week. So far since contest, 2.5 weeks only a 8 lb. gain. Back on a semi-clean eating plan and throwing in some cardio here and there. I really like being lean and not gaining all that weight. Although I just love food too. haha And not always the clean foods.
 
Island_Girl said:
I'll be updating my log. I'm back in the gym. 2nd week. So far since contest, 2.5 weeks only a 8 lb. gain. Back on a semi-clean eating plan and throwing in some cardio here and there. I really like being lean and not gaining all that weight. Although I just love food too. haha And not always the clean foods.
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That's not a bad gain at all. Good job!! I've been following your food porn thread on facebook...pretty awesome stuff. :)
 
Roxy722 said:
That's not a bad gain at all. Good job!! I've been following your food porn thread on facebook...pretty awesome stuff. :)
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LOL I love my food porn! Can you believe that person that deleted my hubby off her fb. Too funny some people. I mean really now! lmao
 
No training today. My son had a band concert and then after we met a bikini girl to practice some posing at the gym.
 
*dusting off journal*

I am back!

Life has been so crazy busy! We just got done with our last show of the season here in Co. My husband and I, run and coordinate all of NPC judging here in Colorado under the guidance of our NPC chairperson. It's a lot of work, but we love it. We are one of the few states that actually have quite a bit of shows every year. About 10 every year which is amazing!

Now I can breath and enjoy the rest of the year. Whatever time is left. I'm still amazed that Thanksgiving is only 9 days away and holy macro, Christmas is only 39 days away. Wow! How the heck did that happen? lol

Training is going well. Just started a new training program. The one Roxy was doing. Max OT. First day down and I loved it so far. I'll get back in here later and write out my 1st training day.
 
Island_Girl said:
*dusting off journal*

I am back!

Life has been so crazy busy! We just got done with our last show of the season here in Co. My husband and I, run and coordinate all of NPC judging here in Colorado under the guidance of our NPC chairperson. It's a lot of work, but we love it. We are one of the few states that actually have quite a bit of shows every year. About 10 every year which is amazing!

Now I can breath and enjoy the rest of the year. Whatever time is left. I'm still amazed that Thanksgiving is only 9 days away and holy macro, Christmas is only 39 days away. Wow! How the heck did that happen? lol

Training is going well. Just started a new training program. The one Roxy was doing. Max OT. First day down and I loved it so far. I'll get back in here later and write out my 1st training day.
Click to expand...

Hey...so cool you're gonna try Max Ot!! Despite those few things I mentioned that were "annoying" I did like it and set new PR's on most lifts. I don't think there's any reason why you couldn't keep the same exercises for a few weeks rather then change it up all the time. I think the training principles they talk about are sound.

39 days till Christmas?? OMG! I've been in denial! lol

Keep up the good work...definitely following along. I'm off to dust off my log too! ;)
 
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Looking forward to reading it!! :)
 
Roxy722 said:
Hey...so cool you're gonna try Max Ot!! Despite those few things I mentioned that were "annoying" I did like it and set new PR's on most lifts. I don't think there's any reason why you couldn't keep the same exercises for a few weeks rather then change it up all the time. I think the training principles they talk about are sound.

39 days till Christmas?? OMG! I've been in denial! lol

Keep up the good work...definitely following along. I'm off to dust off my log too! ;)
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Roxy. I was thinking the same thing about the exercises. I was also wondering if you ever switched up an exercise? For example, I cannot do the skull crushers due to elbow tendonitis so I switched out that exercise and did something similar that doesn't hurt my tendonitis.

Also for back. I could never feel the good mornings like others have, so I was going to switch it out and do rack deads instead. Hmmm.....what are your thoughts?
 
So yesterday I started a new training routine. Max OT. I'm modifying it to fit my schedule and also some exercises that I am not able to do due to tendonitis. I hate doing that on a new routine, but sometimes you gotta do what you gotta do. I am liking the concept of this training. First day went well. Guess I was trying to find my baseline. Did pretty good.

Monday, Nov. 15.

Pm/30 mins cardio


Shoulders and Tricep--

Shoulders-

Smith Presses to Front: (4-6 reps)
75/6
80/6
85/4

Seated DB Press: (4-6 reps)
40/6
45/5

Standing DB laterals: (6-8 reps)
22.5/10
25/8

BB Shrugs: (4-6 reps)
225/6
225/6

Upright Rows: (4-6 reps)
60/8
65/6

Triceps-

EZ Cable Pushdowns: (6 reps)
90/8
100/4 (too heavy)

Rope Overhead Extensions: (4-6 reps)
70/6
70/6

DB Kickbacks: (6 reps)
27.5/6
 
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Today I was suppose to train, but some things came up so I won't be able to train till Thurs. Looking forward to Max OT/Back day! Woohoo!

Did cardio Am/45 mins and Pm/30 mins.
 
Island_Girl said:
Roxy. I was thinking the same thing about the exercises. I was also wondering if you ever switched up an exercise? For example, I cannot do the skull crushers due to elbow tendonitis so I switched out that exercise and did something similar that doesn't hurt my tendonitis.

Also for back. I could never feel the good mornings like others have, so I was going to switch it out and do rack deads instead. Hmmm.....what are your thoughts?
Click to expand...

I did that on a couple. I decided it would be okay because the whole program changes exercises almost weekly so subbing in one or two different ones shouldn't be a big deal. It seems like it's more about the warm up sets and pushing the max weight for the rest that is more important then the specific exercise. I know what you mean though...a new program and you want to do it as specified. I think it's okay though. :)
 
Roxy722 said:
I did that on a couple. I decided it would be okay because the whole program changes exercises almost weekly so subbing in one or two different ones shouldn't be a big deal. It seems like it's more about the warm up sets and pushing the max weight for the rest that is more important then the specific exercise. I know what you mean though...a new program and you want to do it as specified. I think it's okay though. :)
Click to expand...

Awesome! Thanks for agreeing and for the confirmation. lol! That makes me feel better hearing this.

So what program are you trying out?
 
Island_Girl said:
So yesterday I started a new training routine. Max OT. I'm modifying it to fit my schedule and also some exercises that I am not able to do due to tendonitis. I hate doing that on a new routine, but sometimes you gotta do what you gotta do. I am liking the concept of this training. First day went well. Guess I was trying to find my baseline. Did pretty good.

Monday, Nov. 15.

Pm/30 mins cardio


Shoulders and Tricep--

Shoulders-

Smith Presses to Front: (4-6 reps)
75/6
80/6
85/4

Seated DB Press: (4-6 reps)
40/6
45/5

Standing DB laterals: (6-8 reps)
22.5/10
25/8

BB Shrugs: (4-6 reps)
225/6
225/6

Upright Rows: (4-6 reps)
60/8
65/6

Triceps-

EZ Cable Pushdowns: (6 reps)
90/8
100/4 (too heavy)

Rope Overhead Extensions: (4-6 reps)
70/6
70/6

DB Kickbacks: (6 reps)
27.5/6
Click to expand...


I saw this and looked back at an old workout (about a year ago) and it was very similar.

Smith to front--55/8, 65/5, 55/8
Seated DB--30's/10, 35's/6
Standing DB laterals--15's/12, 15's/11
BB Shrugs--150/12, 150/12
Bentover Reverse DB Flyes--15,s/10, 12's/14

Just thought it was interesting. I didn't do triceps, and I use lighter weights (impressive with the shoulders girlie).

Rebecca D
 
Rebecca D said:
I saw this and looked back at an old workout (about a year ago) and it was very similar.

Smith to front--55/8, 65/5, 55/8
Seated DB--30's/10, 35's/6
Standing DB laterals--15's/12, 15's/11
BB Shrugs--150/12, 150/12
Bentover Reverse DB Flyes--15,s/10, 12's/14

Just thought it was interesting. I didn't do triceps, and I use lighter weights (impressive with the shoulders girlie).

Rebecca D
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Oh wow! That is almost exactly the same! hahaha. Too funny! Love it.

So how far back do you have log books for? I have books going wayyyyyy back! Like over 15 years. lmao. I like looking at them on ocassion and seeing how far I have progressed in both numbers and physique. Cool.
 
Last nights workout:

Thurs. 11/19

Am cardio 45 mins. and Pm cardio 30 mins.

2nd day of Max OT. I really like it so far. I like that I'm only striving for 4-6 reps on most exercises, which at first is kind of weird because I'm so used to 8-12 reps. But I'm getting used to it real quick. Also kind of agree about the part where when you get onto your 2nd exercise why are you doing "warm-up" sets when you are already warmed up. Just get into your heavy set.


Back/Biceps

Back-

Pulldowns to front: (3 set/ 4-6 reps)
140/6 (could do more)
150/5 (I could barely get weight/bar down to start. haha)
150/5

Seated Cable Rows w/ D attachments: (2 sets/ 4-6 reps)
130/6
150/4

Rack Deads: (2 sets/ 4-6 reps)
225/6
315/3 (too big of jump)

*(suppose to do Hyper-extensions, but usually after that I can barely walk so I decided to do them at the end of biceps)

Biceps-

Curl Bar: (2 sets/ 4-6 reps)
60/6
70/4

DB Curls: (2 sets/ 4-6 reps)
25/6 (could do more)
30/6 (felt good)

High Cable Curls/2 arms: (1 set/ 6 reps)
40/8

*Hyper-extensions/weighted: (2 sets/ 4-6 reps)
BW+25#/ 10
BW+35#/ 6
 
Island_Girl said:
Last nights workout:

Thurs. 11/19

Am cardio 45 mins. and Pm cardio 30 mins.

2nd day of Max OT. I really like it so far. I like that I'm only striving for 4-6 reps on most exercises, which at first is kind of weird because I'm so used to 8-12 reps. But I'm getting used to it real quick. Also kind of agree about the part where when you get onto your 2nd exercise why are you doing "warm-up" sets when you are already warmed up. Just get into your heavy set.


Back/Biceps

Back-

Pulldowns to front: (3 set/ 4-6 reps)
140/6 (could do more)
150/5 (I could barely get weight/bar down to start. haha)
150/5

Seated Cable Rows w/ D attachments: (2 sets/ 4-6 reps)
130/6
150/4

Rack Deads: (2 sets/ 4-6 reps)
225/6
315/3 (too big of jump)

*(suppose to do Hyper-extensions, but usually after that I can barely walk so I decided to do them at the end of biceps)

Biceps-

Curl Bar: (2 sets/ 4-6 reps)
60/6
70/4

DB Curls: (2 sets/ 4-6 reps)
25/6 (could do more)
30/6 (felt good)

High Cable Curls/2 arms: (1 set/ 6 reps)
40/8

*Hyper-extensions/weighted: (2 sets/ 4-6 reps)
BW+25#/ 10
BW+35#/ 6
Click to expand...

Awesome workout! I love reading it too because I know exactly what you're doing! :) Great numbers. I'm the same with the hypers...I feel it for a few days after.
 
Island_Girl said:
Oh wow! That is almost exactly the same! hahaha. Too funny! Love it.

So how far back do you have log books for? I have books going wayyyyyy back! Like over 15 years. lmao. I like looking at them on ocassion and seeing how far I have progressed in both numbers and physique. Cool.
Click to expand...

I'm not especially great at keeping log books consitently, but I do keep old workouts on file. I date them and save them on the computer. If I see a picture of me from two or three years ago that looks good I might pull up that workout and give it another go. I usually do a workout for 6-8 weeks and then switch it up.

Rebecca D
 
Rebecca D said:
I'm not especially great at keeping log books consitently, but I do keep old workouts on file. I date them and save them on the computer. If I see a picture of me from two or three years ago that looks good I might pull up that workout and give it another go. I usually do a workout for 6-8 weeks and then switch it up.

Rebecca D
Click to expand...

I think 6-8 weeks is a great time frame to stay on a workout plan. And then taking a week off is essential as well. Our bodies really need that break from hitting it so hard and so consistently.
 
Friday, 11/20

Am cardio 45 mins. Last session for the week.

Great leg day. Before I got in the gym, I was studying my plan for my first Max OT leg training. I realize that I am only doing ONE exercise for hamstrings. Hmmm...interesting. We shall see how this goes I said to myself.

Ooooo, I swear, if your intensity levels are HIGH and you are in the zone. This workout will challenge you! Had an excellent training session!

Legs-

Quads-

Smith Squats: (3 sets/ 4-6 reps)
(don't know counter weight so these are just weights added onto bar)
210/6
210/6
215/5

Leg Press: (2 sets/ 4-6 reps)
360/6
450/5

Hammies-

DB SLDL: (2 sets/ 6 reps)
60/6 (light)
70/6 (light)

Calves-

Standing Hoist Calf Machine: (2 sets/ 6-8 reps)
220/8
240/8 (light)

Hoist Rotary Calf: (2 sets/ 6-8 reps)
240/8
308/8
 
Wow you're working in quite a low rep range now, IG. Is this part of periodization plan to prime you for responding better to higher reps, ala HST?
 
RottenWillow said:
Wow you're working in quite a low rep range now, IG. Is this part of periodization plan to prime you for responding better to higher reps, ala HST?
Click to expand...

Hey! I am actually following the training program called Max OT. His theory is 4 to 6 reps is the "ideal" rep scheme for building muscle. It allows maximum muscle fiber overload and maximum muscle fiber recruitment. There is more info here. AST Sports Science - High-Performance Sports Nutrition Supplements

It is a little different, but I'm adapting pretty well. We shall see how this goes.
 
Mon. 11/22

My husband and I started The Love Dare journey bible study, based off of the movie: Fireproof. Today was Day 2. Day 1 was Patience. Day 2 is Kindness.

Pm cardio 30 mins (1st)


MaxOT-2nd week:

Shoulders/ Traps and Triceps--

Shoulders-

Smith Presses: (just weights) (3 set/ 4-6 reps)
80/6
85/6
90/4 (Last time 85/4)

Seated DB Press: (2 sets/ 4-6 reps)
40/6
45/6 (Last time: 45/5)

DB Side Laterals: (2 sets/ 6-8 reps)
25/10
27.5/7 (Last time:25/8)

BB Shrugs: (2 sets/ 4-6 reps)
235/6
255/6 (Last time: 225/6)

EZ Upright Rows: (2 sets/ 4-6 reps)
70/8
75/6 (Last time: 65/6)

Triceps-

EZ Pushdowns: (2 sets/ 6 reps)
95/6
105/6 (Last time: 100/4)

Rope Overhead Extensions: (2 sets/ 4-6 reps)
75/6 (cables were stuck. changed for next set)
80/6 (Last time: 70/6)

DB Kickbacks: (1 set/ 6 reps)
27.5/6 (Last time: same. Tried to hold db up longer at the top)
 
Wow!! amazing progress- you are so strong!
 
Tues. 11/23

Am cardio/45 mins and Pm cardio/30 mins.

Day 3 of Love Dare. Love is not selfish.

Great training day in gym.


Back and Biceps--

Back-

Lat Pulldowns to front: (3 sets/ 4-6 reps)
150/6
160/5
162.5/4 (added 2.5 lb plate to stack) (Last time:150/5)

Seated Cable Rows: (2 sets/ 4-6 reps)
140/6
150/6 (I tweaked my lower back on the right side on my last rep. Ouch. Not too bad, but I couldn't do rack deads so I did DB Rows instead) (Last time: 150/4)

DB Rows:
60/8
75/6

Biceps-

Curl Bar: (2 sets/ 4-6 reps)
70/6
75/5 (Last time 70/4)

DB Curl: (2 sets/ 4-6 reps)
30/6 (forearm tendonitis started acting up so I did one set of DB Curls and instead did 2 sets of cable high curls on next exercise) (Last time 30/6)

High Cable Curls) 1 set/ 6 reps
45/8 (light)
50/6 (Last time: 40/8)

Hyperextensions (I do these last because I can barely walk afterwards. I need a cane. lol) (2 sets/ 4-6 reps)
BW+35#/6
BW+45#/6 (Last time: BW+35#/6)
 
Roxy722 said:
Sweet numbers! So impressive! :) Hope the back feels better.
Click to expand...

Awww thanks! Back is feeling a tiny bit better. I still feel something when I move a certain way, but overall good. Glad it didn't turn out to be worst than what it is. I hate being out of the gym due to injury. I want to dictate when I take a break. lol
 
Wed. 11/25

Day 4 of The Love Dare journey. Love is thoughtful.

Awesome leg training. Got to the gym late so didn't have time to do calves. Boo! :(

Legs--

Quads-

Smith Squats: (3 sets/ 4-6 reps)
(don't know counter weight so this is just weights added onto bar)
220/6
230/6
235/5 (Last time: 215/5)

Leg Press: (2 sets/ 4-6 reps)
450/6
590/4 (Last time: 450/5)

Hammies-

DB SLDL:
70/6
75/6 (Last time: 70/6)
 
Fri. 11/26--Day after Thanksgiving

Hope everyone had a wonderful turkey day! We stayed home with just 4 of us and had a lovely gobble day. I didn't go too overboard on food. Just enough to satisfy my tummy. I did have 2 pieces of pie though. Hubby bought a cherry (my fav) and a pumpkin pie. The kids got into the pie first and when I got to it almost half of the cherry was gone. The pumpkin was untouched. So as not to hurt hubby's feeling, I also had a piece of pumpkin.

We were suppose to train tonight, but we decided to stay home and have a family movie night with added of pizza and tiramisu. We watched "Fireproof" which is actually based off of the bible study my hubby and I are doing. ~The Love Dare journey~ I bawled my eyes out. It was awesome. LOL

Trying to find that perfect balance in our family life. Still finding time to train, but also not forgetting family time is so important.

Hope everyone had an awesome turkey day and have a wonderful weekend!

Looking forward in hitting the weights on Monday.
 
Island_Girl said:
Fri. 11/26--Day after Thanksgiving

Hope everyone had a wonderful turkey day! We stayed home with just 4 of us and had a lovely gobble day. I didn't go too overboard on food. Just enough to satisfy my tummy. I did have 2 pieces of pie though. Hubby bought a cherry (my fav) and a pumpkin pie. The kids got into the pie first and when I got to it almost half of the cherry was gone. The pumpkin was untouched. So as not to hurt hubby's feeling, I also had a piece of pumpkin.

We were suppose to train tonight, but we decided to stay home and have a family movie night with added of pizza and tiramisu. We watched "Fireproof" which is actually based off of the bible study my hubby and I are doing. ~The Love Dare journey~ I bawled my eyes out. It was awesome. LOL

Trying to find that perfect balance in our family life. Still finding time to train, but also not forgetting family time is so important.

Hope everyone had an awesome turkey day and have a wonderful weekend!

Looking forward in hitting the weights on Monday.
Click to expand...

I think you made the right choice! Those are the moments that kids will remember and taking the time with family is so important. Totally agree!! I struggle to find that balance too and I know in the bigger picture, the family moments are the ones that will count! :)
 
Roxy722 said:
I think you made the right choice! Those are the moments that kids will remember and taking the time with family is so important. Totally agree!! I struggle to find that balance too and I know in the bigger picture, the family moments are the ones that will count! :)
Click to expand...

Yes I think so too! Thank you roxy!
 
Mon. 11/30

Day 9 of Love Dare: Love makes good impressions

Elbow/forearm tendonitis is flared up so took it easy on triceps tonight.

Cardio: PM/30 min

Shoulders/Triceps/Calves (missed calves at last workout)

Shoulders-

Seated DB Press: (3 sets/ 4-6 reps)(last 2 Max OT shoulder workout this exercise was done 2nd)
45/6
50/6
50/5 (Last time 45/6)

Smith Presses: (2 sets/ 4-6 reps) (this is only total weight on bar. don't know counter weight)
80/6
90/5 (Last time 90/4)

DB Side Laterals: (2 sets/ 4-6 reps)
27.5/10
30/7 (Last time 27.5/7)

Triceps-

Rope Overhead extentions: (3 sets/ 4-6 reps)
80/6
85/6
90/3 (Last time 80/6)

EZ bar Pushdowns: (3 sets/ 4-6 reps)
105/5 (hand placement on bar too close)
105/6
105/6 (Last time 105/6)

DB Kickbacks: (1 set/ 4-6 reps)
27.5/6 (Last time 27.5/6)

Calves-

Standing Calf Raises: (2 sets/ 6-8 reps)
240/8
260/8

Cybex Rotary Calf: (2 sets/ 6-8 reps)
190/10
230/8
 
Tues. 11/30

Day 10 of Love Dare. Love is unconditional.

Hmmm...not sure what is going on. I've been experiencing some major body aches. Mostly in my arms. Kind of feels like aches and pains of a cold coming on. My body may be telling me something. Needing more rest time from the gym maybe??? Tomorrow we are taking off. We shall see how I'm feeling on Thurs.

So bicep workout was affected a bit. I am so stubborn and push through the pain until I think I have pushed too far. One weakness of mines.


Back/Traps/Biceps and Abs--

Back-

Pull-ups (I did R/P on these instead of Max OT)
10+8+8=26RP

T-Bar Rows: (2 sets/ 4-6 reps) (bar in corner)
90/6
100/6

V-Bar Pulldowns: (2 sets/ 4-6 reps)
110/6
130/6

Seated Cable Rows: (1 set 4-6 reps)
155/3 (cable was stuck on both cable rows. :() (Last time 150/6)

BB Shrugs: (2 sets/ 4-6 reps)
245/6
250/5 (Last time 245/6)

Biceps-

EZ Curl Bar: (2 sets/ 4-6 reps)
75/3 (body was aching. just did warm ups and 1 working set)

Hammer Curls: (2 sets/ 4-6 reps)
(didn't do these since forearms tendonitis was acting up)

DB Curls: (2 sets 4-6 reps)
30/6 (did only 1 set. DONE!)

Abs--
 
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Reactions: ceo
Bodies are so great at letting us know where things are at!

Great workout...nice numbers on the shrugs.

What does R/P mean??
 
Island_Girl said:
Tues. 11/30

Day 10 of Love Dare. Love is unconditional.

Hmmm...not sure what is going on. I've been experiencing some major body aches. Mostly in my arms. Kind of feels like aches and pains of a cold coming on. My body may be telling me something. Needing more rest time from the gym maybe??? Tomorrow we are taking off. We shall see how I'm feeling on Thurs.

So bicep workout was affected a bit. I am so stubborn and push through the pain until I think I have pushed too far. One weakness of mines.


Back/Traps/Biceps and Abs--

Back-

Pull-ups (I did R/P on these instead of Max OT)
10+8+8=26RP

T-Bar Rows: (2 sets/ 4-6 reps) (bar in corner)
90/6
100/6

V-Bar Pulldowns: (2 sets/ 4-6 reps)
110/6
130/6

Seated Cable Rows: (1 set 4-6 reps)
155/3 (cable was stuck on both cable rows. :() (Last time 150/6)

BB Shrugs: (2 sets/ 4-6 reps)
245/6
250/5 (Last time 245/6)

Biceps-

EZ Curl Bar: (2 sets/ 4-6 reps)
75/3 (body was aching. just did warm ups and 1 working set)

Hammer Curls: (2 sets/ 4-6 reps)
(didn't do these since forearms tendonitis was acting up)

DB Curls: (2 sets 4-6 reps)
30/6 (did only 1 set. DONE!)

Abs--
Click to expand...

Damn IG you pull some heavy weight in the upper body movements.
 
I would also like to remind everyone that this is a forum for serious discussion ,we do not tolerate any antics,if you wish to do that stuff then go over to chat where your nonsense will be more welcomed!
 
Last edited by a moderator:
Aloha Island_Girl! Log is looking great! Nice work. You should have your husband, ParadiseCup introduce himself too, now that he's registered here. :)
 
RADAR said:
I would also like to remind everyone that this is a forum for serious discussion ,we do not tolerate any antics,if you wish to do that stuff then go over to chat where your nonsense will be more welcomed!
Click to expand...



Roxy722 said:
Thanks for posting this! I noticed it was his first post...and hopefully the last with those types of comments. ;)
Click to expand...

lol What did my husband do NOW? lol
 
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