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Training is going awesome!! Lots of clean eats and heavy lifting for now since we are just in maintenance mode!
The show front is still up in the air... all depends on lil ones lol if ya know what I mean
IslandGirl's Dynamite Comes in Small Packages
- Thread starter Island_Girl
- Start date
Training is going awesome!! Lots of clean eats and heavy lifting for now since we are just in maintenance mode!
The show front is still up in the air... all depends on lil ones lol if ya know what I mean
Training is going awesome!! Lots of clean eats and heavy lifting for now since we are just in maintenance mode!
The show front is still up in the air... all depends on lil ones lol if ya know what I mean
Oh yes! I know what you mean!
Fri. 1/28
Pm cardio
Legs are still sore from Wed. workout.
Killed Back tonight, so-so on Bi's. Did the best that I could with biceps as I was experiencing some slight pain in the elbow and forearm (tendonitis). Did awesome on rack deads, but lost grip on my last working set even though I had on straps and chalk. Got 5 reps and was trying for 6.
Tomorrow night going to Ling and Louie's for dinner with a bunch of friends. Looking forward to that.
Back and Biceps
Rack Chins: (11-20RP)
TT: BW+35#/20RP LT: BW+25#/23RP
~Hanging Stretch: 75 secs.
Rack Deads: (6-8SS) and (3-4SS) (Widowmaker 20SS)
TT: 315/8SS and 335/5SS LT: 315/6SS and 325/4SS
~Widow-Low Cable Rows: TT: 110/20SS LT: 105/20SS
~Stretch: 80 secs.
EZ Curls: (11-20RP)
TT: 65/19RP LT: 60/21RP
~Stretch: 60 secs.
Pm cardio
Legs are still sore from Wed. workout.
Killed Back tonight, so-so on Bi's. Did the best that I could with biceps as I was experiencing some slight pain in the elbow and forearm (tendonitis). Did awesome on rack deads, but lost grip on my last working set even though I had on straps and chalk. Got 5 reps and was trying for 6.
Tomorrow night going to Ling and Louie's for dinner with a bunch of friends. Looking forward to that.
Back and Biceps
Rack Chins: (11-20RP)
TT: BW+35#/20RP LT: BW+25#/23RP
~Hanging Stretch: 75 secs.
Rack Deads: (6-8SS) and (3-4SS) (Widowmaker 20SS)
TT: 315/8SS and 335/5SS LT: 315/6SS and 325/4SS
~Widow-Low Cable Rows: TT: 110/20SS LT: 105/20SS
~Stretch: 80 secs.
EZ Curls: (11-20RP)
TT: 65/19RP LT: 60/21RP
~Stretch: 60 secs.
Thank you Rachel!
Mon. 1/31
Omg. January is almost over. Wow! That went by quick!
Excited to hit the gym after a 2-day break.
On my widowmaker for db laterals, I decided to lessen the weight and try to get 25 reps. Last widow I got 25# for 20 reps, but I don't think my tendonitis can handle 30# laterals so to be on the safe side I figure go lighter and squeeze out 25 solid reps.
Shoulders, Triceps and Abs
H/S Iso Lateral Press: (11-20RP) (Widowmaker 20SS)
TT: 100/24RP LT: 90/21RP
~Widow-DB Side Laterals: TT: 20/25SS LT: 25/20SS
~DB Shrugs: 75/15SS (just threw this in there)
~Stretch: 65 secs.
Smith Close-Grip: (11-20RP) (not counting bar weight)
TT: 70/26RP LT: 60/22RP
~Stretch: 75 secs.
Abs- 125 reps
Omg. January is almost over. Wow! That went by quick!
Excited to hit the gym after a 2-day break.
On my widowmaker for db laterals, I decided to lessen the weight and try to get 25 reps. Last widow I got 25# for 20 reps, but I don't think my tendonitis can handle 30# laterals so to be on the safe side I figure go lighter and squeeze out 25 solid reps.
Shoulders, Triceps and Abs
H/S Iso Lateral Press: (11-20RP) (Widowmaker 20SS)
TT: 100/24RP LT: 90/21RP
~Widow-DB Side Laterals: TT: 20/25SS LT: 25/20SS
~DB Shrugs: 75/15SS (just threw this in there)
~Stretch: 65 secs.
Smith Close-Grip: (11-20RP) (not counting bar weight)
TT: 70/26RP LT: 60/22RP
~Stretch: 75 secs.
Abs- 125 reps
Last edited:
I had a few people ask me what my abbreviations meant.
SS= Straight Set
R/P= Rest/Pause
TT= This time weight
LT= Last time weight (what I'm trying to beat)
There are certain exercises that Dante recommends us doing on a straight set and not rest/pause. It's more for safety issue.
Rest/Pause means, basically it is 3 mini-sets within one big set with the same weight. You rest about 15 seconds inbetween each mini-set. You total up your reps of all 3 and that would be your total "rest/pause."
I don't log down my warm-up sets. Only my "working set" which is what I try to beat every time I do whatever exercise it is. I do about 2-3 warm-up sets depending how much is needed.
SS= Straight Set
R/P= Rest/Pause
TT= This time weight
LT= Last time weight (what I'm trying to beat)
There are certain exercises that Dante recommends us doing on a straight set and not rest/pause. It's more for safety issue.
Rest/Pause means, basically it is 3 mini-sets within one big set with the same weight. You rest about 15 seconds inbetween each mini-set. You total up your reps of all 3 and that would be your total "rest/pause."
I don't log down my warm-up sets. Only my "working set" which is what I try to beat every time I do whatever exercise it is. I do about 2-3 warm-up sets depending how much is needed.
Thank you!!!
I just got thru all of this.
All I can say is this.
DAM GURL YOU NO PUSSY CAT YOU A LIONESS!!
Awsome log and Awsome work outs!
hahahahahaha. Made me spit my h20 on keyboard. LOL
Thank you! Roar-ness!
Tues. 2/2
Am cardio
Leg day today and I was so excited to get in and KILL the logbook! I am so motivated for some reason. I have such a huge passion for training! I am a lucky girl that my husband also shares this passion with me. I think life would be too complicated if he didn't.
My exercises were DB SLDL's for hammies and Leg Presses for quads. Last time I got 90lb. db's for only 7 reps. So this time I did the same weight and got out 8 reps. The difficult part of this set for me is walking out with the db's once I wrap them. I would say 2 steps to get into position so the db's don't hit anything when I'm doing my set. That takes a lot of energy from me. LOL
For leg presses, I was contemplating whether I was gonna stack on 9 plates. I told myself I would decide after my warm-ups sets to see how I was feeling. But after my sldl set, I already knew I was not gonna be able to get the 9 plates. Legs were wobbly already. So next time I will try it.
Legs and Calves
DB SLDL: (8-10SS) (Widowmaker 20SS)
TT: 90/8SS LT: 90/7SS
~Widow-Seated Leg Curl: TT: 80/20SS LT: 60/20SS
~Stretch: 75 secs.
Leg Presses: (6-10SS) (Widowmaker 20SS)
TT: 770/8SS LT: 720/10SS
~Widow:TT: 470/20SS LT: 410/30SS
~Stretch: 65 secs.
LF Leg Press/Calf Raises: (RP as much as I can)
TT: 250/30RP LT: 240/31RP
~Stretch: 60 secs.
Am cardio
Leg day today and I was so excited to get in and KILL the logbook! I am so motivated for some reason. I have such a huge passion for training! I am a lucky girl that my husband also shares this passion with me. I think life would be too complicated if he didn't.
My exercises were DB SLDL's for hammies and Leg Presses for quads. Last time I got 90lb. db's for only 7 reps. So this time I did the same weight and got out 8 reps. The difficult part of this set for me is walking out with the db's once I wrap them. I would say 2 steps to get into position so the db's don't hit anything when I'm doing my set. That takes a lot of energy from me. LOL
For leg presses, I was contemplating whether I was gonna stack on 9 plates. I told myself I would decide after my warm-ups sets to see how I was feeling. But after my sldl set, I already knew I was not gonna be able to get the 9 plates. Legs were wobbly already. So next time I will try it.
Legs and Calves
DB SLDL: (8-10SS) (Widowmaker 20SS)
TT: 90/8SS LT: 90/7SS
~Widow-Seated Leg Curl: TT: 80/20SS LT: 60/20SS
~Stretch: 75 secs.
Leg Presses: (6-10SS) (Widowmaker 20SS)
TT: 770/8SS LT: 720/10SS
~Widow:TT: 470/20SS LT: 410/30SS
~Stretch: 65 secs.
LF Leg Press/Calf Raises: (RP as much as I can)
TT: 250/30RP LT: 240/31RP
~Stretch: 60 secs.
Thank you! You need to come in more often. Make me work harder. lol
Meow my ass chika.
You be takin chunks outa rhinos the way you train chika.
Kudos to you sista!
And believe me I plan to.
Fri. 2/4
Pm cardio
Short and sweet workout.
We were on a bogus pulldown machine. The cable got stuck a bit and weight feels heavier than should be. booo!
I'll need to switch out DB Rows next time around. The 90's were super, super challenging and I really do not think I can get 95's. Possibly switch this out with T-bar Rows.
Biceps felt good tonight. So happy. I love it when there is hardly any pain. I'm able to train biceps like what I am capable of.
Back, Biceps and Abs
Wide Grip Pulldowns: (11-20RP)
TT: 150/17RP LT: 140/22RP
~Hanging Stretch: 75 secs.
DB Rows: (10-12SS) (Widowmaker 20SS)
TT: 90/10SS LT: 85/8SS
~Widow: Standing Rope Cable Rows: 100/20SS (first time doing this for widow)
~Stretch: 60 secs.
Nautilus Preacher Curls: (11-20RP)
TT: 60/21RP LT: 55/17RP
~Stretch: 60 secs.
Abs- 150 reps
Pm cardio
Short and sweet workout.
We were on a bogus pulldown machine. The cable got stuck a bit and weight feels heavier than should be. booo!
I'll need to switch out DB Rows next time around. The 90's were super, super challenging and I really do not think I can get 95's. Possibly switch this out with T-bar Rows.
Biceps felt good tonight. So happy. I love it when there is hardly any pain. I'm able to train biceps like what I am capable of.
Back, Biceps and Abs
Wide Grip Pulldowns: (11-20RP)
TT: 150/17RP LT: 140/22RP
~Hanging Stretch: 75 secs.
DB Rows: (10-12SS) (Widowmaker 20SS)
TT: 90/10SS LT: 85/8SS
~Widow: Standing Rope Cable Rows: 100/20SS (first time doing this for widow)
~Stretch: 60 secs.
Nautilus Preacher Curls: (11-20RP)
TT: 60/21RP LT: 55/17RP
~Stretch: 60 secs.
Abs- 150 reps
snuckshine
New member
I wanna be just like you when i grow up.
Hey! Thanks for peeking in!
Looking great as always Island Girl!!
Thanks Roxy! You're doing amazing! Keep it up!
Mon. 2/7
Pm cardio
I was thrilled on the smith presses! I got 45 aside for reps! The last time I did these was on Max OT, but that is low reps so maybe like 6 reps. I believe my max on these for Max OT was 50's on each side so I'm excited to surpass that and get reps for the 100. We shall see next time.
Threw in db bend over rear delt for 3 sets. Unreal pump!
For my shoulder widows, I did front raises with a plate. First time doing these. The pump was outrageous!
Shoulders, Triceps and Abs
Smith Shoulder Press: (11-20RP) (Widowmaker 20SS)
TT: 90/21RP LT: 80/19RP
~DB Bend Over Rear Delt: 27.5/12
~Widow--Front Raises w/ a plate: TT: 25/20SS (first time doing these)
~Stretch: 80 secs.
Tricep Dip Machine: (11-20RP)
TT: 210/23RP LT: 180/25RP
~Stretch: 60 secs.
Abs-150 reps
Pm cardio
I was thrilled on the smith presses! I got 45 aside for reps! The last time I did these was on Max OT, but that is low reps so maybe like 6 reps. I believe my max on these for Max OT was 50's on each side so I'm excited to surpass that and get reps for the 100.
We shall see next time.Threw in db bend over rear delt for 3 sets. Unreal pump!
For my shoulder widows, I did front raises with a plate. First time doing these. The pump was outrageous!
Shoulders, Triceps and Abs
Smith Shoulder Press: (11-20RP) (Widowmaker 20SS)
TT: 90/21RP LT: 80/19RP
~DB Bend Over Rear Delt: 27.5/12
~Widow--Front Raises w/ a plate: TT: 25/20SS (first time doing these)
~Stretch: 80 secs.
Tricep Dip Machine: (11-20RP)
TT: 210/23RP LT: 180/25RP
~Stretch: 60 secs.
Abs-150 reps
I loved it! It was easy on the forearm tendonitis for sure! and MAN! The pump was ahhhhh-mazing! Dang!
Wed. 2/9
Am cardio
Tonight we trained at an "Express" 24 hour fit. We had to go to a music store to pick something up for Brandon's clarinet and there was the express gym right around the corner. We went in to check out what kind of leg equipment they had. They had a good leg press, but no hack squat. So instead we used the free motion squat machine. Good session altogether. Beat the logbook on sumo leg presses!
Legs and Calves
Sumo Leg Press: (10-12SS) (Widowmaker 20SS)
TT: 16 plates 720/10SS LT: 680/10SS
~Widow: TT: 10 plates 450/20SS LT: 410/30SS
~Stretch: 60 secs.
Free Motion Squats: (6-10SS) (Widowmaker 20SS)
TT: 6 plates 270/12SS
~Widow: Leg Extensions: 60/20SS
~Stretch: 60 secs.
Cybex Leg Press/Calf Raises: (RP as much as I can)
TT: 310/28RP
~Stretch: 60 secs.
Am cardio
Tonight we trained at an "Express" 24 hour fit. We had to go to a music store to pick something up for Brandon's clarinet and there was the express gym right around the corner. We went in to check out what kind of leg equipment they had. They had a good leg press, but no hack squat. So instead we used the free motion squat machine. Good session altogether. Beat the logbook on sumo leg presses!
Legs and Calves
Sumo Leg Press: (10-12SS) (Widowmaker 20SS)
TT: 16 plates 720/10SS LT: 680/10SS
~Widow: TT: 10 plates 450/20SS LT: 410/30SS
~Stretch: 60 secs.
Free Motion Squats: (6-10SS) (Widowmaker 20SS)
TT: 6 plates 270/12SS
~Widow: Leg Extensions: 60/20SS
~Stretch: 60 secs.
Cybex Leg Press/Calf Raises: (RP as much as I can)
TT: 310/28RP
~Stretch: 60 secs.
Fri. 2/11
Am and Pm cardio
Trained a client tonight so we took her through a DC workout.
Blew it out the doors on Rack Deads! I should've gone a bit heavier, but I was playing it safe.
Tendonitis felt so unbelieveable! I was telling Cam it feels like I don't have any problem with my forearms and elbows! I'm just floored. Some days they hurt so bad I can't even curl a 5# db. And some days, like today! I can just curl weight and think to myself, dang I should've gone more. hahaha
I think we are gonna hit DC one more week and then take a week cruise ("cruise" is a DC term of taking a break) and then come back and switch up to more of a traditional type of training. Maybe somewhat high volume or something along the lines.
Back and Biceps
Rack Chins: (11-20RP)
TT: BW+37.5# /17RP LT: BW+35# /20RP
Rack Deads: (6-8SS and 3-4SS) (Widowmaker 20SS)
TT: 315/8SS and 340/8SS LT: 315/8SS and 335/5SS
~Widow: Standing Rope Cable Rows: TT: 110/20SS LT: 100/20SS
~Stretch: 60 secs.
EZ Curl Bar: (11-20RP) (Widowmaker 20SS)
TT: 70/21RP LT: 65/19RP
~Widow: Cable High Curls: 25/20SS (first time doing widow on biceps)
~Stretch: 60 secs.
Am and Pm cardio
Trained a client tonight so we took her through a DC workout.
Blew it out the doors on Rack Deads! I should've gone a bit heavier, but I was playing it safe.
Tendonitis felt so unbelieveable! I was telling Cam it feels like I don't have any problem with my forearms and elbows! I'm just floored. Some days they hurt so bad I can't even curl a 5# db. And some days, like today! I can just curl weight and think to myself, dang I should've gone more. hahaha
I think we are gonna hit DC one more week and then take a week cruise ("cruise" is a DC term of taking a break) and then come back and switch up to more of a traditional type of training. Maybe somewhat high volume or something along the lines.
Back and Biceps
Rack Chins: (11-20RP)
TT: BW+37.5# /17RP LT: BW+35# /20RP
Rack Deads: (6-8SS and 3-4SS) (Widowmaker 20SS)
TT: 315/8SS and 340/8SS LT: 315/8SS and 335/5SS
~Widow: Standing Rope Cable Rows: TT: 110/20SS LT: 100/20SS
~Stretch: 60 secs.
EZ Curl Bar: (11-20RP) (Widowmaker 20SS)
TT: 70/21RP LT: 65/19RP
~Widow: Cable High Curls: 25/20SS (first time doing widow on biceps)
~Stretch: 60 secs.
Valentine's Day!!!
Thanks Shannon! ^^^
Leg day comes around fast! Wow!
I was excited though cuz' Leg Presses were up on my rotation and I couldn't wait to try the 9 plates. I tried not to think about it all day because I can literally make myself sick even before I walk into the gym. I did it! 11 reps! Stoked!
I had to switch out my DB SLDL's for BB SLDL. Last time weight was 90lb, DB's and they are way too heavy for me to walk out from the rack to clear myself from hitting it when I go down for my set so I had to nix that exercise and throw in BB's. Not bad for first time.
After gym time Cam and I went out to dinner. And then we went to the mall and did a little bit of shopping. LOL He loved it when we went into Victoria Secrets. He was taking pics of underwear and sending them to Luis. He was trying to find Plus size undies to send to Flex Lewis, but I told Cam I dunno if Vs makes plus sizes??? We walked around the store and didn't find any. Men! HA! Anyways, Luis text'd back and asked if those were edible. hahaha......crack me up.
Ok, so here we go!!!
Legs and Calves
Leg Press: (6-10SS) (Widowmaker 20SS)
TT: 18 plates-810/11SS LT: 770/8SS
~Widow: TT: 500/20SS LT: 470/20SS
~Stretch: 60 secs.
BB SLDL: (10-12SS) (Widowmaker 20SS) (first time doing BB's)
TT: 155/10SS
~Widow: Seated Leg Curl: TT: 90/20SS LT: 80/20SS
~Stretch: 60 secs.
LF Leg Press Calf Raises: (RP as much as I can)
TT: 270/28RP LT: 250/30RP
~Stretch: 60 secs.
Thanks Shannon! ^^^
Leg day comes around fast! Wow!
I was excited though cuz' Leg Presses were up on my rotation and I couldn't wait to try the 9 plates. I tried not to think about it all day because I can literally make myself sick even before I walk into the gym. I did it! 11 reps! Stoked!
I had to switch out my DB SLDL's for BB SLDL. Last time weight was 90lb, DB's and they are way too heavy for me to walk out from the rack to clear myself from hitting it when I go down for my set so I had to nix that exercise and throw in BB's. Not bad for first time.
After gym time Cam and I went out to dinner. And then we went to the mall and did a little bit of shopping. LOL He loved it when we went into Victoria Secrets. He was taking pics of underwear and sending them to Luis.
He was trying to find Plus size undies to send to Flex Lewis, but I told Cam I dunno if Vs makes plus sizes??? We walked around the store and didn't find any. Men! HA! Anyways, Luis text'd back and asked if those were edible. hahaha......crack me up.Ok, so here we go!!!
Legs and Calves
Leg Press: (6-10SS) (Widowmaker 20SS)
TT: 18 plates-810/11SS LT: 770/8SS
~Widow: TT: 500/20SS LT: 470/20SS
~Stretch: 60 secs.
BB SLDL: (10-12SS) (Widowmaker 20SS) (first time doing BB's)
TT: 155/10SS
~Widow: Seated Leg Curl: TT: 90/20SS LT: 80/20SS
~Stretch: 60 secs.
LF Leg Press Calf Raises: (RP as much as I can)
TT: 270/28RP LT: 250/30RP
~Stretch: 60 secs.
Thank you! I'm kind of intense in the gym. Poor hubby! lol
Tues. 1/15
Am and Pm cardio.
We usually don't train on Tues. because my son has baseball practice, but I'm trying to get into the gym at least 4x a week and it seems we've only been making it in 3x the last couple of weeks so I needed to change that quick.
We switched out DB Rows for T-bar Rows. I don't think I can get 95# db's. Dang they are heavy!
Biceps felt good again today! I did a weight (this time and last time) I've never done before because of my tendonitis. So I'm super happy about that!
I got some pretty cool news, but I can't say just yet. Give me a couple of days and then I think I'll be able to share it.
Back, Biceps and Abbies
Wide Grip Pulldowns: (11-20RP)
TT: 160/18RP LL: 150/17RP
~Hanging Stretch: 60 secs.
T-Bar Rows in corner: (10-12SS) (Widowmakers 20SS) (not counting bar)
TT: 3 plates-135/10SS (LT: DB Rows-90/10SS)
~DB Shrugs: 85/10SS
~Widows-Standing Low Cable Rows w/ rope: TT: 120/20SS LT: 110/20SS
~Stretch: 60 secs.
Nautilus Preacher Curls: (11-20RP)
TT: 70/23RP LT: 60/21RP
~Stretch: 60 secs.
Abs-100 reps
Am and Pm cardio.
We usually don't train on Tues. because my son has baseball practice, but I'm trying to get into the gym at least 4x a week and it seems we've only been making it in 3x the last couple of weeks so I needed to change that quick.
We switched out DB Rows for T-bar Rows. I don't think I can get 95# db's. Dang they are heavy!
Biceps felt good again today! I did a weight (this time and last time) I've never done before because of my tendonitis. So I'm super happy about that!
I got some pretty cool news, but I can't say just yet. Give me a couple of days and then I think I'll be able to share it.
Back, Biceps and Abbies
Wide Grip Pulldowns: (11-20RP)
TT: 160/18RP LL: 150/17RP
~Hanging Stretch: 60 secs.
T-Bar Rows in corner: (10-12SS) (Widowmakers 20SS) (not counting bar)
TT: 3 plates-135/10SS (LT: DB Rows-90/10SS)
~DB Shrugs: 85/10SS
~Widows-Standing Low Cable Rows w/ rope: TT: 120/20SS LT: 110/20SS
~Stretch: 60 secs.
Nautilus Preacher Curls: (11-20RP)
TT: 70/23RP LT: 60/21RP
~Stretch: 60 secs.
Abs-100 reps
Congrats on the bicep weight!
News????.... good things come to those who wait??
Thank you! Yes, news is coming soon!!!
I am excited for you girl!!! You are always helpful, and a hard worker, and definitely deserve good things!!
Thanks bunches Shannon!
Wed. 2/16
Am and Pm cardio.
Trained with a client tonight so we re-vamped our training slightly. We threw in a bit more exercises. I didn't mind since that is where we are headed anyways after this week. I'm curious to check out my numbers of when I first started this DC blast to where I ended at. I believe 7 weeks is the shortest blast we've ever done. My body usually can go consistently for 10-12 weeks straight of lifting this way, but I was feeling my body was just ready to take a cruise.
Lovin' the H/S shoulder presses! It just feels good. I have to lower the seat which makes it feel like I'm sitting too low, but I really feel it in the boulders and I still get a great ROM.
Went up on my smith presses! Dang! Love that! I checked my log book and the last time I did 100# on the smith was during Max OT and that was only 5 reps. This was on Dec. 30, '10. I'm stoked! I'm not big at all so to see a 45# plate on each side is crazy to me. LOL
Major pump going on when we hit laterals and front raises and then db bend over rear delts.
Great tri workout too.
Shoulders/ Triceps and Abs
H/S Shoulder Presses: (11-20RP)
TT: 120/20RP LT: 100/24RP
Smith Military Press:
100/10
Super Set DB Side Laterals and DB Front Raises/ 2 sets:
15/15 // 15/15
15/15 // 15/15
DB Bend Over Rear Delts: 2 sets
20/15
20/15
Stretch: 60 secs.
DB Kickbacks:
20/15
25/15
EZ Pushdowns:
70/15
80/12
95/11
Single Arms Pushdowns:
25/12
25/12
Stretch: 60 secs.
Abs: 100 reps
Am and Pm cardio.
Trained with a client tonight so we re-vamped our training slightly. We threw in a bit more exercises. I didn't mind since that is where we are headed anyways after this week. I'm curious to check out my numbers of when I first started this DC blast to where I ended at. I believe 7 weeks is the shortest blast we've ever done. My body usually can go consistently for 10-12 weeks straight of lifting this way, but I was feeling my body was just ready to take a cruise.
Lovin' the H/S shoulder presses! It just feels good. I have to lower the seat which makes it feel like I'm sitting too low, but I really feel it in the boulders and I still get a great ROM.
Went up on my smith presses! Dang! Love that! I checked my log book and the last time I did 100# on the smith was during Max OT and that was only 5 reps. This was on Dec. 30, '10. I'm stoked! I'm not big at all so to see a 45# plate on each side is crazy to me. LOL
Major pump going on when we hit laterals and front raises and then db bend over rear delts.
Great tri workout too.
Shoulders/ Triceps and Abs
H/S Shoulder Presses: (11-20RP)
TT: 120/20RP LT: 100/24RP
Smith Military Press:
100/10
Super Set DB Side Laterals and DB Front Raises/ 2 sets:
15/15 // 15/15
15/15 // 15/15
DB Bend Over Rear Delts: 2 sets
20/15
20/15
Stretch: 60 secs.
DB Kickbacks:
20/15
25/15
EZ Pushdowns:
70/15
80/12
95/11
Single Arms Pushdowns:
25/12
25/12
Stretch: 60 secs.
Abs: 100 reps
Hey all! Sorry, I've been a bit MIA in my journal. Been super busy with every day stuff. I'll be updating my log in a bit. Hope everyone is doing well.
Fri. 2/19
Am and Pm cardio
Last day of my blast for DC tonight. Gonna take a week cruise (DC's terminology for taking a break). Prolly schedule some training with clients. Anyways, we ended our blast with Legs, of all things! Trained a bit different for hammies. Overall great workout. I can barely walk. Legs are so achy!
Tomorrow we are going to an "Engagement Party". Didn't know they still did those things. We also have friends in town so we are meeting up with them for a little bit. So tomorrow is a super busy day for us.
Legs and Calves
Hack Squats: (6-10SS) (Widowmaker 20SS)
TT: 300/8SS LT: 290/8SS
~Widow: LF Leg Extensions: 70/20SS and 75/20SS
~Stretch: 60 secs.
DB Split Squats:
25/15
25/15
Lying Leg Curls: (8's) (slow and controlled)
40/8
50/8
60/8
~Stretch: 60 secs.
LF Leg Press/Calf Raises: (RP as many as I can)
TT: 290/39RP LT: 270/28RP
~Stretch: 60 secs.
Am and Pm cardio
Last day of my blast for DC tonight. Gonna take a week cruise (DC's terminology for taking a break). Prolly schedule some training with clients. Anyways, we ended our blast with Legs, of all things! Trained a bit different for hammies. Overall great workout. I can barely walk. Legs are so achy!
Tomorrow we are going to an "Engagement Party". Didn't know they still did those things. We also have friends in town so we are meeting up with them for a little bit. So tomorrow is a super busy day for us.
Legs and Calves
Hack Squats: (6-10SS) (Widowmaker 20SS)
TT: 300/8SS LT: 290/8SS
~Widow: LF Leg Extensions: 70/20SS and 75/20SS
~Stretch: 60 secs.
DB Split Squats:
25/15
25/15
Lying Leg Curls: (8's) (slow and controlled)
40/8
50/8
60/8
~Stretch: 60 secs.
LF Leg Press/Calf Raises: (RP as many as I can)
TT: 290/39RP LT: 270/28RP
~Stretch: 60 secs.
Mon. 2/22
Pm cardio
We blasted shoulders tonight! Wow! It was amazing. lol The pump we got was crazeeee! Woohoo!
Shoulders, Triceps and Abs
Seated DB Presses:
20/20
30/15
40/12
45/10
Smith Military Presses: (not counting bar)
70/12
100/9
DB Laterals:
20/15
20/15
Front Plate Raises:
35/11
35/12 Drop Set 10/20
Bend Over DB Rear Delt:
20/15
25/15
25/8 drop 15/8 drop 12.5/8 drop 10/8
Rope Pushdowns:
50/15
55/15
60/10
60/8 drop 50/8 drop 40/8 drop 30/8 drop 20/8 drop 5/8
Dip Machine-Pin (standing)
120/15
180/12
225/10
240/10
Abs-150 reps
Pm cardio
We blasted shoulders tonight! Wow! It was amazing. lol The pump we got was crazeeee! Woohoo!
Shoulders, Triceps and Abs
Seated DB Presses:
20/20
30/15
40/12
45/10
Smith Military Presses: (not counting bar)
70/12
100/9
DB Laterals:
20/15
20/15
Front Plate Raises:
35/11
35/12 Drop Set 10/20
Bend Over DB Rear Delt:
20/15
25/15
25/8 drop 15/8 drop 12.5/8 drop 10/8
Rope Pushdowns:
50/15
55/15
60/10
60/8 drop 50/8 drop 40/8 drop 30/8 drop 20/8 drop 5/8
Dip Machine-Pin (standing)
120/15
180/12
225/10
240/10
Abs-150 reps
Wed. 2/23
OKAY....So I know a few of you have been asking what show I was competing in this year. First stop is South Carolina/ The Jr. USAs in Physique. So this week Friday is 12 weeks out. Super excited as this is the first show for Physique. Gonna be interesting.
Back, Biceps and Abs
Lat Pulldowns:
90/15
110/12
130/10
140/10
DB Rows:
60/10
70/10
80/10
H/S Low Row:
70/12
120/10
Smith Bend Over Rows: (not counting bar)
50/12
70/12
70/12
DB Shrugs:
70/15
75/15
80/15
Stretch: 75 secs.
DB Curls:
17.5/15
20/10
25/8
30/8
1 Arm DB Curl:
15/15
20/12
Stretch: 60 secs.
Hyperextensions:
BW/20
+25#/15
+25#/15
Abs- 100 reps
OKAY....So I know a few of you have been asking what show I was competing in this year. First stop is South Carolina/ The Jr. USAs in Physique. So this week Friday is 12 weeks out. Super excited as this is the first show for Physique. Gonna be interesting.
Back, Biceps and Abs
Lat Pulldowns:
90/15
110/12
130/10
140/10
DB Rows:
60/10
70/10
80/10
H/S Low Row:
70/12
120/10
Smith Bend Over Rows: (not counting bar)
50/12
70/12
70/12
DB Shrugs:
70/15
75/15
80/15
Stretch: 75 secs.
DB Curls:
17.5/15
20/10
25/8
30/8
1 Arm DB Curl:
15/15
20/12
Stretch: 60 secs.
Hyperextensions:
BW/20
+25#/15
+25#/15
Abs- 100 reps
Fri. 2/25
Am cardio
Leg day. Wow, I got my bootay kicked! Not looking for any PR's but legs take a lot outta me regardless.
Instead of my poptart for post workout, we went to our fav sushi joint. That was yummy and fun!
So been dieting for almost 4 weeks. Still having 1 cheat a week and poptart post workout. Mon I weighed (dieting for 3) and wasn't happy with the number. Since 3 weeks of dieting, I only lost 1 pound. So discouraging. And I know the scale don't mean squat. My body composition has changed so that is all that matters. Last night I jumped on the scale. WOW! I lost 4 lbs. LOL Nice. That's more like it.
Legs and Calves
Smith Squats: (12-15 reps) (not counting bar weight)
50/15
90/15
140/12
160/12
180/12 (ouch!)
H/S Iso Leg Press: (these kick bootay! note: left leg is weaker than right)
80/20
125/20
170/15 (ouch!)
215/8 (ouch!)
Cybex Leg Extension:
7015
75/12
75/12
75/12 (ouch!)
Naughty machine (adductors):
50/15
70/15 (ouch!)
70/15 (ouch!)
DB Walking Lunges:
20#/30 steps
25#/30 steps (ouch!)
DB SLDL: (stretch out hammies)
30/12
30/12
Cybex Rotary Calf Raises/pin machine:
150/15
190/12
230/12
250/12 (ouch!)
Am cardio
Leg day. Wow, I got my bootay kicked! Not looking for any PR's but legs take a lot outta me regardless.
Instead of my poptart for post workout, we went to our fav sushi joint. That was yummy and fun!
So been dieting for almost 4 weeks. Still having 1 cheat a week and poptart post workout. Mon I weighed (dieting for 3) and wasn't happy with the number. Since 3 weeks of dieting, I only lost 1 pound. So discouraging. And I know the scale don't mean squat. My body composition has changed so that is all that matters. Last night I jumped on the scale. WOW! I lost 4 lbs. LOL Nice. That's more like it.
Legs and Calves
Smith Squats: (12-15 reps) (not counting bar weight)
50/15
90/15
140/12
160/12
180/12 (ouch!)
H/S Iso Leg Press: (these kick bootay! note: left leg is weaker than right)
80/20
125/20
170/15 (ouch!)
215/8 (ouch!)
Cybex Leg Extension:
7015
75/12
75/12
75/12 (ouch!)
Naughty machine (adductors):
50/15
70/15 (ouch!)
70/15 (ouch!)
DB Walking Lunges:
20#/30 steps
25#/30 steps (ouch!)
DB SLDL: (stretch out hammies)
30/12
30/12
Cybex Rotary Calf Raises/pin machine:
150/15
190/12
230/12
250/12 (ouch!)
Sun. 2/27
Had a fun weekend.
Sat night we all met at our friends for UFC. Small group, but we had tons of fun!
Sun we went to church then we went out to lunch at Hacienda's. I was able to have a cheat meal. Nothing big. But satisfying. No dessert. Can you believe me??? haha
Later in the early evening we trained with 2 clients. Killed shoulders. Wow! We worked at a fast pace considering there were 4 peeps. Good stuff! Our first exercise was HammerStrength Shoulder presses. I hit a PR. Wasn't trying for it. But when we got to our 2nd exercise, my shouldes were blasted. They were crying. lol
Then we ended our night at Tokyo Joes for some good clean food. Love it there!
Shoulders
H/S Press:
50/15
80/12
100/12
120/10
140/8 (PR) drop 90/6 drop 50/8
Seated DB Press:
30/12
35/10
40/8
DB Side Laterals //SuperSet// Front Plate Raises:
20/15 //SS// 25# plate/12
20/12 //SS// 25# plate/10
Rear Delt Machine:
60/15
60/15
60/15
Stretch
Had a fun weekend.
Sat night we all met at our friends for UFC. Small group, but we had tons of fun!
Sun we went to church then we went out to lunch at Hacienda's. I was able to have a cheat meal. Nothing big. But satisfying. No dessert. Can you believe me??? haha
Later in the early evening we trained with 2 clients. Killed shoulders. Wow! We worked at a fast pace considering there were 4 peeps. Good stuff! Our first exercise was HammerStrength Shoulder presses. I hit a PR. Wasn't trying for it. But when we got to our 2nd exercise, my shouldes were blasted. They were crying. lol
Then we ended our night at Tokyo Joes for some good clean food. Love it there!
Shoulders
H/S Press:
50/15
80/12
100/12
120/10
140/8 (PR) drop 90/6 drop 50/8
Seated DB Press:
30/12
35/10
40/8
DB Side Laterals //SuperSet// Front Plate Raises:
20/15 //SS// 25# plate/12
20/12 //SS// 25# plate/10
Rear Delt Machine:
60/15
60/15
60/15
Stretch
Mon. 2/28
Am and Pm cardio
Wow! Can you believe tomorrow is March already? HTH! 2 months of the new year went by so quickly.
New split starting next week:
Back/Abs
Shoulders/Hammies/Abs
Arms/Abs
Quads/Calves
It's been awhile since we've combined Arms in one training session. And splitting legs up. We shall see how this goes. Goal is still pretty heavy, but little more volume. Should be a nice change.
Trained with 2 clients tonight. Back day.
Back/Traps and Abs
Wide Pulldowns:
90/15
110/12
120/12
140/10
160/10 drop 110/8 drop 60/15
T-Bar Rows in corner: (got an unbelievable forearm pump that was difficult to get out my last set. Ouch!)
1 plate/15
2 plates/12
3 plates/8
DB Rows: (was only able to get 2 sets. Pump was killer!)
65/15
75/8
LF Row Machine:
60/15
75/12
90/10
DB Shrugs: (grip sucked! major slippage going on. the pump was too much)
70/12
70/12
Low Back Extension:
60/20
75/20
90/20
105/20
120/20 (ouch, ouch and ouch!)
Abs- 125 reps
Am and Pm cardio
Wow! Can you believe tomorrow is March already? HTH! 2 months of the new year went by so quickly.
New split starting next week:
Back/Abs
Shoulders/Hammies/Abs
Arms/Abs
Quads/Calves
It's been awhile since we've combined Arms in one training session. And splitting legs up. We shall see how this goes. Goal is still pretty heavy, but little more volume. Should be a nice change.
Trained with 2 clients tonight. Back day.
Back/Traps and Abs
Wide Pulldowns:
90/15
110/12
120/12
140/10
160/10 drop 110/8 drop 60/15
T-Bar Rows in corner: (got an unbelievable forearm pump that was difficult to get out my last set. Ouch!)
1 plate/15
2 plates/12
3 plates/8
DB Rows: (was only able to get 2 sets. Pump was killer!)
65/15
75/8
LF Row Machine:
60/15
75/12
90/10
DB Shrugs: (grip sucked! major slippage going on. the pump was too much)
70/12
70/12
Low Back Extension:
60/20
75/20
90/20
105/20
120/20 (ouch, ouch and ouch!)
Abs- 125 reps
Ok, I'm all updated. Yeah!
IG you look amazing for 12 weeks out I am postive you are going to do awesome in Physique.
Roxy722
New member
^^agreed! I'm excited to see how you do and how the whole category goes! We'll be cheering for you!
Thank you. I have some ways to go, but I'm super excited about this division. It'll be fun and I finally feel like I have a "home" to compete in. It was so frustrating competing in figure although I wished my body was a fit for it. I love bb'ing, but I can't be competitive at the national level. The very first show. I guess we will see what exact look they want.
Thank you Roxy!!!
and in fact Island Girl has done extremely well in Women's Physique.
As of a few minutes ago "Island Girl" Tracy Bodner is the NPC North American Championships Women's Physique Class A champion.
As of a few minutes ago "Island Girl" Tracy Bodner is the NPC North American Championships Women's Physique Class A champion.
and in fact Island Girl has done extremely well in Women's Physique.
As of a few minutes ago "Island Girl" Tracy Bodner is the NPC North American Championships Women's Physique Class A champion.
That is SO great!! I'm so happy to hear that! She really deserves it!
and in fact Island Girl has done extremely well in Women's Physique.
As of a few minutes ago "Island Girl" Tracy Bodner is the NPC North American Championships Women's Physique Class A champion.
That's awesome!
Belladonna
New member
Congrats Tracy!!Similar threads
