June competition preparation..

[Thandie]

this tread is awesome. everytime i feel off, this is one of the threads i read. always find an idea of where and how to go about getting back on track again.

Awesome, Ebony!

I hope I can continue getting you back on track when you feel off. We're here to encourage one another and if I can do that for anyone, I'm doing my job..

 

[*ebony*]

Awesome, Ebony!

I hope I can continue getting you back on track when you feel off. We're here to encourage one another and if I can do that for anyone, I'm doing my job..

your awesome.

keep posting so us newbies can keep learning.

 

[Thandie]

Ok, so y'al know I started DC program. I'm just beginning to get the hang of it, but I really loving it. Short and sweet..

Here is what I did today. I'm logging it as OneBreath has. I find it easy to follow.

Movement: EZ Bar Curl
Scheme: 20-20 RP
Previous: 35x20
Current: 45x20

Movement: Hammer Curl
Scheme: 15-20 RP
Previous: 15x15
Current: 17.5x20

Movement: Reverse Grip Pulldown
Scheme: 18-20 RP
Previous: 75x18
Current: 85x19

Movement: Dead Lifts
Scheme: 15- 1 min or more.
Previous: 80x15
Current: 90x20

Walked on the treadmill at 3.5 at a 13% incline.
Love it!!

 

[ironwings]

You had some good jumps in weight! Are you consistently going up in weight before you hit the maximum RP? Awesome on the deadlifts - you went up 10lbs and managed to squeeze out 10 more than before!!!

I am planning to do DC with traz in January so this will be a great learning tool for me. I can't wait to see your progress. Are you also following the protein and calorie guidelines?

Glad you like the treadmill - I bet it was tough after those deads!

 

[Thandie]

You had some good jumps in weight! Are you consistently going up in weight before you hit the maximum RP? Awesome on the deadlifts - you went up 10lbs and managed to squeeze out 10 more than before!!!

I am planning to do DC with traz in January so this will be a great learning tool for me. I can't wait to see your progress. Are you also following the protein and calorie guidelines?

Glad you like the treadmill - I bet it was tough after those deads!

The reason for the jump in weight is b/c I was being very careful at first, but could have done more. As I get more comfortable with it, I'm able to increase the weight more readily. Initially, I wasn't pushing the reps either, but I'm getting the hang uf it.

No, I'm not following the protein as I'm supposed to and that's because I'm not looking to get that big. I compete in figure, so I want to keep my small feminine size. I see some of the girls being a lot bigger, but I don't like the look. I compete for myself first. I increased my protein up 25g, but that's it.
Great you'll be working with the alc. Is that in person or online?
I wish I had a partner to train with. One as dedicated as I am anyway.

It was tough doing the treadmill, but very rewarding. I did it today again. I think I'm hooked! Thanks!

 

[Thandie]

My strenght training is for the most part Monday, Wednesday and Friday.

Today Calves and abs.

30 minutes on the treadmill at 3.3 at a 13% incline. I slacked from yesterday, but went out last night and got up tired. Bad, real bad! I had fun though. This is the only time I can splurge before I get close to comp. Sarting December, I sart getting very focus.

 

[ironwings]

The reason for the jump in weight is b/c I was being very careful at first, but could have done more. As I get more comfortable with it, I'm able to increase the weight more readily. Initially, I wasn't pushing the reps either, but I'm getting the hang uf it.

No, I'm not following the protein as I'm supposed to and that's because I'm not looking to get that big. I compete in figure, so I want to keep my small feminine size. I see some of the girls being a lot bigger, but I don't like the look. I compete for myself first. I increased my protein up 25g, but that's it.
Great you'll be working with the alc. Is that in person or online?
I wish I had a partner to train with. One as dedicated as I am anyway.

It was tough doing the treadmill, but very rewarding. I did it today again. I think I'm hooked! Thanks!

Good stuff Thandie, I'll be watching this to learn! I know what you mean about weight - I saw onebreath go through the same thing and I keep asking him - "how do you know what weight?" I would feel like I was wasting a workout. I have to change my mentality to be effective on DC. I'm working on it!

Traz and I just agreed to do DC at the same time. We both love high volume workouts and are a little shy about giving this a go. He'll start a thread to track our progress in January - he keeps teasing me like he is going to kick my butt. Yeah, right. He hasn't seen me work! heehee- Luckily though I have onebreath who can show me the ropes. I don't get to train with him often but I will certainly make sure he has my back my first couple of workouts! I am so glad I can learn from you too! Thanks for leading the way - I'm watching Tat's too! I am forever grateful!!!

 

[Thandie]

Good stuff Thandie, I'll be watching this to learn! I know what you mean about weight - I saw onebreath go through the same thing and I keep asking him - "how do you know what weight?" I would feel like I was wasting a workout. I have to change my mentality to be effective on DC. I'm working on it!

Traz and I just agreed to do DC at the same time. We both love high volume workouts and are a little shy about giving this a go. He'll start a thread to track our progress in January - he keeps teasing me like he is going to kick my butt. Yeah, right. He hasn't seen me work! heehee- Luckily though I have onebreath who can show me the ropes. I don't get to train with him often but I will certainly make sure he has my back my first couple of workouts! I am so glad I can learn from you too! Thanks for leading the way - I'm watching Tat's too! I am forever grateful!!!

I'm definitely not an expert on DC. I have a guy from Michigan who is helping me. He's been doing that for over 2 years I belive and gained 40 lbs of muscles. He's massive at 6'3". Anyway we speak everyday and he has to tell me exactly what to do. My advise is not to jump on very heavy weight right away, even if it feels you wasted a few workouts as I felt I did. You'll know how much weight in a couple of weeks.

In terms of protein, if you're looking to get MUCH bigger, I'd increase it substantially (hopefully not 400g), but if you want to get a bit bigger, the you increase accordingly. That's what will determine how big you'll get.

I'm glad you can learn from me as I'm learning from you as well..

 

[ironwings]

I'm definitely not an expert on DC. I have a guy from Michigan who is helping me. He's been doing that for over 2 years I belive and gained 40 lbs of muscles. He's massive at 6'3". Anyway we speak everyday and he has to tell me exactly what to do. My advise is not to jump on very heavy weight right away, even if it feels you wasted a few workouts as I felt I did. You'll know how much weight in a couple of weeks.

In terms of protein, if you're looking to get MUCH bigger, I'd increase it substantially (hopefully not 400g), but if you want to get a bit bigger, the you increase accordingly. That's what will determine how big you'll get.

I'm glad you can learn from me as I'm learning from you as well..

Good stuff. DC really is relearning isn't it? I am excited to learn new strategies and push my body. Yeah, no bigger for me either. I spent most of last year bulking up and gaining muscle and that has helped me tremendously but for now, I like my size (well, biceps could be a little bigger - LOL). More than anything I am coming to the realization I need to lose more bodyfat. I fought it for a while because "you know what" were dwindling and I like lifting the heavy weights! I have great muscle, now I'm working on seeing it I'm thinking 15% would be a good place to be and stay for a bit.

 

[Thandie]

Today Icame in not too strong for whatever reason, I couldn't finish my DB press.

Movement: Seated Machine Press
Scheme: 18-20 RP
Previous: 60x18
Current: 70x17

Movement: Seated DB Press
Scheme: 18-20
Previous: 25x18
Current: 27.5x15 (Here I started with 27.5, realized it was too heavy and went back down to 25, finishing with 17 reps. Sucked!)

Movement: Smith Close Grip Bench
Scheme: 18-20
Previous: 55x18
Current: 60x20

Movement: Smith Squat
Scheme: 30-1 min
Previous: 105x30
Current: 115x33

Finished with 30 minutes treadmill at 3.3 at a 13% incline. Tried to increase it 3.5 or 14% incline, but was very hard. I'll work up to it.

Wiil post again on Monday. I'll be out of town so I'll miss my next workout on Friday, Dang!

 

[OneBreath]

I feel your pain. But hey, you progressed well on the others. I get really excited when i go up in lbs and then still beat the previous reps too.

 

[Thandie]

I flew to Indiana on thursday and trained with a couple of people who knows how to push those weights.
I learned as a result that I'm a lot stronger then I thought I was.
I did sumo dead lift, where I normally go up to 80lbs with 10 reps, I did 135lbs, 15 reps.

Movements: Barbell curls
Scheme: 20-20
Previous: 40x20
Current:42.5x23

Movement: 1 set towel curl
Scheme: 15-20
Previous: 40x15
Current: 40x18

Movement: Pulldown
Scheme: 18-20
Previous: 42.5x18
Current: 75x22

Movement: Rack pull
Scheme: 15-1 min
Previous: 105x15
Current: 135x19

Cardio: ellyptical, 30 minutes.

 

[Thandie]

Today I encountered that in some cases I make tremendous progress in terms of weight increase, while in other I'm still at the same weight and don't exactly know why..

Movement: Incline BB
Scheme: 18-20
Previous: 75x18
Current: 75x17

Movement: Smith Military Press
Scheme: 18-20
Previous: 75x18
Current: 75x12

Movement: Smith Reverse Grip Bench
Scheme: 20-20
Previous: 65x20
Current: 65x25

Movement: Leg Press
Scheme: 30- 1min
Previous: 295x30
Current: 350x33

30 minute on treadmill at 3.3 at a 13% incline.

 

[OneBreath]

Yes! I got your message. I experience the same thing with my smaller lifts. bicepts, forearms, sometimes chest and shoulders all seem to inch along or stagnate while back and legs are flying up.

I've read this question before on the doggpound. There are mixed feelings. Some say to just keep at it. others suggest changing movements. For instance, if you can't seem to progress on DB shoulder press, switch to smythe or a hammer press.

I do think in the end progress will be a function of higher calories and rest. Since you are going slightly over maintenance you should expect some progress. If you were dieting down then i would expect stagnation. Actually stagnation would be optimal in that situation. Just holding on to your current numbers would be great.

 

[Thandie]

Yes! I got your message. I experience the same thing with my smaller lifts. bicepts, forearms, sometimes chest and shoulders all seem to inch along or stagnate while back and legs are flying up.

I've read this question before on the doggpound. There are mixed feelings. Some say to just keep at it. others suggest changing movements. For instance, if you can't seem to progress on DB shoulder press, switch to smythe or a hammer press.

I do think in the end progress will be a function of higher calories and rest. Since you are going slightly over maintenance you should expect some progress. If you were dieting down then i would expect stagnation. Actually stagnation would be optimal in that situation. Just holding on to your current numbers would be great.

I realized that as a result of going light in the past (15lbs at the most for shoulder and 35lbs at the most for chest) is challenging for me to go heavier. I just have to work harder as a result. I'm glad I'm doing DC, because if it wasn't for this, I wouldn't have noticed that.
Thanks, OB!

 

[Thandie]

I was feeling my stregth back again...thank goodness!
Somehow I was more focus.

Movement: Machine Curl
Scheme: 20-20
Previous: 50-20
Current: 50-24

Movement: Lying Rope Curl
Scheme: 15-20
Previous: 30x15
Current: 35x15

Movement: T-Bar Handle Pulldown
Scheme: 15-1min
Previous: 85x18
Current: 85x20

Movement: T-Bar Row
Scheme: 30- 1min
Previous: 40x30
Current: 40x36

Cardio: 30 minute treadmill at 3.3 at a 13% incline

 

[Thandie]

I had great strenthg this morning.

Movement: Incline Smith Press
Scheme: 18-20
Previous: 70x18
Current: 75x15

Movement: Seated Military Press
Scheme: 18-20
Previous: 50x18
Current: 50x22

Movement: Dips Machine
Scheme: 30-20
Previous: -40x30
Current: Unassisted x 25

Movement: Hack squat
Scheme: 30-1 min
Previous: 115x30
Current: 175x30

Cardio: 30 minutes in the ellyptical..
I cant walk..

 

[Tatyana]

Fantastic improvements on the lifts.

You haven't put on a lot of fat since you have finished prep. Have you increased you calories much or changed your diet much?

 

[Thandie]

Fantastic improvements on the lifts.

You haven't put on a lot of fat since you have finished prep. Have you increased you calories much or changed your diet much?

Yes, getting stronger,thank you, but I suspect I was stronger then I thought I was, I was just not pushing hard enough.

I went up 30g protein, 50g of carbs, and 5-10 of fat. At this rate I gain about 1.5-2lbs per month.
I never gained too much bf off season. I make sure I don't by eating clean all year round. I also don't have a problem with binging, but sometimes I go a little nuts on dates. When I do go crazy, however that means I have 10 dates, which is an additional 100g of carbs. I don't let the food control me; I control the food.

That said, I have gained more bf on my abs then I'd like to; you just can't see it on that picture, which is why I'm trying to post it on the page so is more clear, but have been unsuccessful.

 

[Thandie]

I was looking forward to todays workout and it turned out as good as I expected...

Movement: EZ Curl
Scheme: 20-20
Previous: 45x20
Current: 47.5x15

Movement: Hammer Curl
Scheme: 20-20
Previous: 17.5x20
Current: 20x18

Movement: Reverse Grip Pull Down
Scheme: 18-20
Previous: 75x18
Current: 80x18

Movement: Dead lifts
Scheme: 15-1min
Previous: 90x18
Current: 90x20 (could have gone heavier, but was a bit worried about my lower back)

25 minute cardio on the treadmill. Only went up to 12% incline at 3.2, then had to go..

I'm going to try an experiment. Once I reach the weight I want, I'll change my movements and increase the reps. I have 5 months to comp and I dont want to wait to the last minute to start shaping. I feel these movents wont work once I get close. We'll see!

 

[Tatyana]

Yes, getting stronger,thank you, but I suspect I was stronger then I thought I was, I was just not pushing hard enough.

I went up 30g protein, 50g of carbs, and 5-10 of fat. At this rate I gain about 1.5-2lbs per month.
I never gained too much bf off season. I make sure I don't by eating clean all year round. I also don't have a problem with binging, but sometimes I go a little nuts on dates. When I do go crazy, however that means I have 10 dates, which is an additional 100g of carbs. I don't let the food control me; I control the food.

That said, I have gained more bf on my abs then I'd like to; you just can't see it on that picture, which is why I'm trying to post it on the page so is more clear, but have been unsuccessful.

That is one of the most important BBing breakthroughs you will ever have.

You are going to be really amazed at the difference that is going to make.

That is awesome how you are with food.

I let myself have diet breaks, and I will say 'Ok you can eat what you want and as much as you want for a week'.

I think that I had a harder time this year as my diet was so low fat for so long. That really doesn't suit my body at all.

I really like dates as well, but I think one of my fav cheats is dried figs stuffed with organic cocoa powder or cacoa nibs.

 

[Thandie]

That is one of the most important BBing breakthroughs you will ever have.

You are going to be really amazed at the difference that is going to make.

That is awesome how you are with food.

I let myself have diet breaks, and I will say 'Ok you can eat what you want and as much as you want for a week'.

I think that I had a harder time this year as my diet was so low fat for so long. That really doesn't suit my body at all.

I really like dates as well, but I think one of my fav cheats is dried figs stuffed with organic cocoa powder or cacoa nibs.

It is making a difference already with my lifts.

It is dangerous to say "I can have anything I want for a week" because us humans don't know control and that is playing with fire. Once we get a taste of something, we don't want to let it go.
Having a low fat diet is also a recipe for dissaster because at some point, we start craving all types of foods and go on binging. I never go low fat, but never go high fat either. That way I don't have the very highs or very lows of dieting.
Stuffed figs sounds good. Now I'm down to 1 or 2 dates. No more 10 dates as I had a few times because I feel awful after eating them. Soooo not worth it..

 

[Thandie]

I was entertaining at home last night and thought I was going to have no energy from the lack of sleep, but I went in to the gym alert and strong.

Movement: Barbell Curls
Scheme: 20-20
Previous: 42.5x23
Current: 45x18

Movement: Towel Curl
Scheme: 15-20
Previous: 40x18
Current: 45x15

Movement: Close grip Pulldown
Scheme: 18-20
Previous: 75x22
Current: 100x18

Movement: Rack Pull
Scheme: 15-1min
Previous: 135x19
Current: 155x12

Cardio: 30 minutes ellyptical.

Next week I'll start a different workout.

 

[OneBreath]

I was entertaining at home last night and thought I was going to have no energy from the lack of sleep, but I went in to the gym alert and strong.

Movement: Barbell Curls
Scheme: 20-20
Previous: 42.5x23
Current: 45x18

Movement: Towel Curl
Scheme: 15-20
Previous: 40x18
Current: 45x15

Movement: Close grip Pulldown
Scheme: 18-20
Previous: 75x22
Current: 100x18

Movement: Rack Pull
Scheme: 15-1min
Previous: 135x19
Current: 155x12

Cardio: 30 minutes ellyptical.

Next week I'll start a different workout.

Nice progress there! Its strange how sometimes when you expect the least you get the most. I've had those days walking into the gym feeling groggy and not wanting to be there then somehow i turn into an animal and hit PRs. Weird.

 

[Thandie]

Thank you OneBreath!
Today was one of those days. I thought I had more strentgh then I actually had. Oh well!

As mentioned last week, today I started a new workout. I felt since I have 5 months to comp I didn't want to change things too much, so this is what I'm doing. I'll stii increase my weight as I go..

Bic/Tric

Barbell Curls: 3 warm up sets As many as I want.
3 Work sets 10, 8, 25
Close Grip Push-ups: 3 Warm up sets As many as I want.
3 Work sets To Failure.
Prone Grip EZ BB Curl: 3 Work sets 15, 20, 25
Superset
BB Curl: 3 Work sets 15, 20, 25

DB Skull crusher: 3 Work sets 15, 12, 10
Dropset
DB Skull crusher 3 Work sets 15, 12, 10

30 minute cardio on treadmill 3.2 at 12% incline.

 

[Thandie]

LEGS:

Exercise Sets Rep Counts

5 warm up sets as many as you want
Squat 2 work sets 95 pounds as mnay times as you can squat it. Be safe. Use safety bars!

Leg Extension 3 work sets 30, 40, 50

Leg Press 3 work sets 10 reps, drop weight 15 reps, back up to original weight for 8 more
Yo-Yo Set Be safe here!

Stationary Lunge 2 work sets 10 steps each leg, step forward and recover backwards.
superset
Iso-Lateral Prone Leg Curl 2 work sets 20, 20 (each leg)

Cardio: 30 minutes treadmill 3.2 at 12% incline.

 

[Thandie]

The last two days blew chunks for me... I didn't eat much on Wednesday and didn't go to the gym. Hubbie and I went out for dinner and while I ate really well I had 3 martinis. Yesterday I had a very difficult day emotionally. Didn't eat much. I dragged my ass to the gym for a piss-poor pathetic excuse for legs workout:

5 sets Seated Leg Press
3 sets one legged bent over hamstring curls

And called it a day... then went home and had 2 glasses of wine in the dark, alone, talked with my hubby a bit when he got in, ate 2 pieces of my home-made gingerbread/pumpkin bread, took an ambien and passed out a little after 9PM.

But I am not going to beat myself up over it. I did the best I could and feel more empowered today because I AM doing stuff that I need to do in order to keep ME going and try to get my girls to safety.

I don't know if I will just hit the pool for 30 minutes today or do upper body pushing muscles and 20 minutes in the pool. Either way I gotta eat something and hit the gym in a coupla few.

The only thing to do when going through hell, is to keep on going!

I feel terrible you're going through that because I know too well how it feels to be depressed. No, don't beat yourself up. At least you made it to the gym, which is great. I hope you made it today as well. I saw your post from my blackberry, but couldn't reply till I got to a PC (sometimes my iphone, but not while I'm walking)
Don't let this get to you. You can win this, I know you can.
When you have those feelings of depression and don't feel like working out. Try doing it anyway. The more you fight it, the better it gets. You won't be that good at fighting it initially. It's like a muscle you have to make strong. The more you fight it, the more you win. You're right, if you are going through hell, just keep on going. Don't stop.

I hope you did go to the gym and feel better. My thoughts are with you..

 

[Black Boxster]

....., but I suspect I was stronger then I thought I was, I was just not pushing hard enough.

Thandie that was a great "light bulb" momement!! I've done it myself..and I see it with my wife when we train..for example...I forgot my previous training log, as I had just started a new one, and forgot how much weight I had been doing on Hammer Strength incline press...When I went home and checked my journal...I had improved by 50lbs!...Would I have even tried that if my journal was right in front of me??? I doubt it...

Last night, I tricked my wife...she was doing Hammer strength High rows...last week she did 110lb for 17 reps..( 2-45's and 2-10)...this week...I was trying to trick her..she sat down..I loaded up the bar...45 each side, but slipped on a 25 per side instead of the 10lb plate....guess what...she did 16 reps...and was disappinted that she was weaker this week....I had her come around the back and had her count the weight.....rest of her workout was kick ass because of going heavier on that movement!

I think most of us fall short in our limits...we need to bring it everytime we walk into the gym!


Your doing a great job...great log...Love keeping up with your training!

 

[Thandie]

Thandie that was a great "light bulb" momement!! I've done it myself..and I see it with my wife when we train..for example...I forgot my previous training log, as I had just started a new one, and forgot how much weight I had been doing on Hammer Strength incline press...When I went home and checked my journal...I had improved by 50lbs!...Would I have even tried that if my journal was right in front of me??? I doubt it...

Last night, I tricked my wife...she was doing Hammer strength High rows...last week she did 110lb for 17 reps..( 2-45's and 2-10)...this week...I was trying to trick her..she sat down..I loaded up the bar...45 each side, but slipped on a 25 per side instead of the 10lb plate....guess what...she did 16 reps...and was disappinted that she was weaker this week....I had her come around the back and had her count the weight.....rest of her workout was kick ass because of going heavier on that movement!

I think most of us fall short in our limits...we need to bring it everytime we walk into the gym!


Your doing a great job...great log...Love keeping up with your training!

Thank you BB!
Yeap, I can't train without my log now, for the same reason.
It's awesome you both train together and that you can push her to the next level.
Keep up the good work!

 

[Black Boxster]

Any updates???? How about a link to some of those great new AVI pics!!!!..that was a nice please

 

[Thandie]

Any updates???? How about a link to some of those great new AVI pics!!!!..that was a nice please

I've been pretty busy and neglected to update, but here I am.
BB, I have a website, but I don't have all my modelling work there. You'll see a lot of my shots as I change them.

Your wife is very pretty! Is she going to post at EF?

Today, didn't have much strength. I hate it when that happens and there's nothing I can do. I tried to push myself as much as I could, but it seems the effort was minimum. Another day!


Legs
Week 2
Exercise Sets Rep Counts

5 warm up sets 85, 105, 105, 105, 125
Squat 2 work sets 135 lbs as mnay times as you can squat it. Be safe. Use safety bars!

Leg Extension 3 work sets 60x15, 80x20, 105x10

Leg Press 3 work sets 270x10, drop to 180x15, back up 270x8 (without stopping.
Yo-Yo Set Be safe here!

Stationary Lunge 2 work sets 40x10 steps each leg, step forward and recover backwards.
superset
Iso-Lateral Prone Leg Curl 2 work sets 25x15, 25x15 (each leg)

Abs.
NO cardio today.

 

[Black Boxster]

Your wife is very pretty! Is she going to post at EF?

^^^^^^^^^
LOL...That's my 17yr old daughter Alexandrea in my AVI ..... that was from her last home game of Football cheereleading this year........My Wife will love the idea that you thin she is that young!! I'm still trying to convince my wife to join EF, I think it will be a great help to her

 

[Thandie]

Wednesday
Abs and Calves
Exercise Sets Rep Counts
ABS:

Hanging Leg Raises 4 work sets 20, 20, 20, 20 Add weight now. Use a DB, holding it with your feet
monsterset
Cable Crunches 4 work sets 15, 15, 15, 15 Use a twist. So crunch down to left, down to right, straight down.
monsterset That’s one rep. This is going to BURN
Frog Kicks 4 work sets 25, 25, 25, 25

Plank 4 work sets Hold for as long as you can!

CALVES:

Smith Machine Calf Raise 4 work sets 105x15, 125x12, 125x12, 130x10
superset
Seated Calf Raise 4 work sets 45x15, 45x15, 45x15, 45x15

Leg Press Calf Raise 4 work sets 150x20, 150x20, 150x20, 150x20

Standing Calf Raise 3 work sets 65x30, 65x30, 65x30

Treadmill 3.2 at 11% incline.

Damn! I'M SOOOOOOO SORE...

 

[Black Boxster]

Holy Shit!...that is ALOT of Calve work! I've never done that many sets...do you recommend that can of volume all the time????

 

[Thandie]

Holy Shit!...that is ALOT of Calve work! I've never done that many sets...do you recommend that can of volume all the time????

Calves are a genetic thing, but you can build them to some degree. If you squat going down to the grown and have pretty decent calves, you don't even need to do them. I have thin calves and I'm trying to build these suckers. So far they're getting there. I only do calves once a week.

 

[Thandie]

Week 2, Chest/Shoulders
Exercise Rep Counts
1-2 warmups as many as you want, but the first work set will warm you up nicely
Flat DB Press 3 work sets 35x15, 30x12, 20x20
monsterset
Incline DB Press 3 work sets 20x20, 20x12, 20x15
monsterset
Db Side Laterals 3 work sets 12x20, 12x20, 12x20
monsterset
Pushups 3 work sets "guy" pushups to failure, then drop to "girl" pushups to failure (HOLY SHIT!)

DB Side Laterals 4 work sets Sets of 15 reps. Ascending in weight. 5 pound jumps. Go until failure.
run-the-rack

Midpoints: 3 work sets 30x15, 30x15, 25x12

Ellyptical machine 30 minutes.

 

[ironwings]

Week 2, Chest/Shoulders
Exercise Rep Counts
1-2 warmups as many as you want, but the first work set will warm you up nicely
Flat DB Press 3 work sets 35x15, 30x12, 20x20
monsterset
Incline DB Press 3 work sets 20x20, 20x12, 20x15
monsterset
Db Side Laterals 3 work sets 12x20, 12x20, 12x20
monsterset
Pushups 3 work sets "guy" pushups to failure, then drop to "girl" pushups to failure (HOLY SHIT!)

DB Side Laterals 4 work sets Sets of 15 reps. Ascending in weight. 5 pound jumps. Go until failure.
run-the-rack

Midpoints: 3 work sets 30x15, 30x15, 25x12

Ellyptical machine 30 minutes.

Looking good Thandie! Your competition is in June again this year?

 

[Thandie]

Looking good Thandie! Your competition is in June again this year?

Thanks IW!

My first competition is at the end of April. I'll probably do about 3 or 4. I have to see how long I can diet. I only did 3 this year with no problems, but by the 4th I was done and I needed time off. Listening to my body is number one..

 

[ironwings]

Thanks IW!

My first competition is at the end of April. I'll probably do about 3 or 4. I have to see how long I can diet. I only did 3 this year with no problems, but by the 4th I was done and I needed time off. Listening to my body is number one..

Can't wait! I love your dedication and consistency! Your workouts are looking great...

 

[Thandie]

Can't wait! I love your dedication and consistency! Your workouts are looking great...

Thanks IW!

 

[Thandie]

Week 2, Back-Traps
Exercise Rep Counts
One-Arm DB Row 3 warm up sets as many as you want
4 work sets 35x12, 35x12, 35x12, 35x12 (each arm)

Wide Grip Cable Row 2 warm up sets as many as you want
4 work sets 60x15, 65x15, 75x10, 85x5

2 warm up sets as many as you want
Bent-Over Barbell Row 3 work sets 60x15, 60x15, 60x15
superset
Sumo Deads 3 work sets 115x15, 115x15, 115x15

Barbell Shrug 4 work sets 90x20, 85x20, 90x15, 100x10

Cardio: Ellyptical machine 20 minutes. I was very tired today and that was all I could do..

 

[ironwings]

I was very tired today and that was all I could do.

Know how you feel. I was up at 2:30 this morning and couldn't sleep. Cardio this morning was painful! Your strength is looking great!

 

[Thandie]

I was very tired today and that was all I could do.

Know how you feel. I was up at 2:30 this morning and couldn't sleep. Cardio this morning was painful! Your strength is looking great!

IW, I appreciate you saying my strength is looking great because I thought my strength was lacking and was very upset about. Sometimes others bring us back to reality. Thanks!

 

[Thandie]

Week 1, Legs
Exercise Sets Rep Counts

Squats 4 warm up sets As many as you would like
4 work sets 115x10, 135x8, 155x5, 160x5

Hack Squat 4 work sets 115x20, 135x15, 155x12, 15510 (couldn't make it to 155lbs today)
superset
Leg Curl 4 work sets 50x12, 50x15, 60x10, 65x8

Leg Press 4 work sets 240x12, 330x15, 420x10, 420x8 (couldn't make it to 470 lbs, dang!)
superset
Leg Extension 4 work sets 50x15, 60x15, 60x15, 60x15

The gym was absolutely iced cold as they turn the heat off at night, so 5:45am was unbearable to workout.
Couldnt do any cardio, just wanted to go home and jump in a hot shower..

 

[Thandie]

Week 1, Chest/Shoulders/Triceps
Exercise Sets Rep Counts
3 warm up sets whatever you want. Keep the reps high.
Flat DB Press 4 work sets 32.5x10, 35x5, 35x5, 35x5

2 warm up sets as many as you want
Incline DB 4 work sets 30x12, 30x12, 30x12, 30x12
superset
Cable Fly 4 work sets 15x15, 20x12, 15x10, 15x8. Was toast, couldn't go any higher.

DB Lateral Raise 3 work sets 12x15, 15x10, 17.5x5
monsterset
Pushups 3 work sets 15, 15, 15 OUCH!
monsterset
Seated dip w/45lb plate on my lap. 4 work sets 12, 15, 10
monsterset. Needed time to breath..
DB upright rows 4 work sets 15x15, 20x15, 20x15

Mid points 3 work sets 27.5x12, 30x12, 30x12

Cardio: 30 minute treadmill at 3.2 at a 11% inclibe.

 

[Thandie]

Just testing I can post a picture. Finally!
This was taken November 9th. Building stage..

 

[mommalu]

What are mid points?
I know what you mean by the gym being cold. Mine is so cold I have to were 2 shirts(one being a long sleeve shirt.
You're awesome!!

 

[Thandie]

What are mid points?
I know what you mean by the gym being cold. Mine is so cold I have to were 2 shirts(one being a long sleeve shirt.
You're awesome!!

You're not too bad yourself, Mommalu!
Thank you for helping me posting pics!

Ok, Midpoints: The same as doing side lateral, but this time you take very heavy weights, like 30lbs DB. Let your arms hang without bending. Attempt to do a side lateral with the straigth arms. However, you wont be able to because of the weight being too heavy. You'll be able to move your arms just a few inches out and back. This will help give the round peak at the top center of your delts. Perfect delts!
Ackward exercise, but your shoulders will love it.
Let me know if you didn't gett this..

 

[ironwings]

Just testing I can post a picture. Finally!
This was taken November 9th. Building stage..

You look great Thandie!!

 

[Thandie]

You look great Thandie!!

Well, I've added about 2 more lbs. and I feel soft and fat like a cow. I've increased my macros to 150p, 250-300c, 35f.
I'll take more pics this weekend and hopefully I wont be frightened! Lol!
I'll post those as well..

 

[mommalu]

I agree~ You look fantastic!! Great Job!!
How do you know when to increase/decrease your macro's?

 

[mommalu]

I agree~ You look fantastic!! Great Job!!
How does one know when to increase/decrease their macro's?

 

[Thandie]

I agree~ You look fantastic!! Great Job!!
How does one know when to increase/decrease their macro's?

I increased my macros because I'm looking to gain a couple lbs of muscles. But it's tricky. It's a question of manipulating the pro, carbs and fat. So, I've been manipulating them at the high end for a few months. Because my metabolism is so fast as a result of eating like this, I am now able to eat this much food and still look good, which is awesome. Well, I should say not terrible. I will continue this for another month or so, then lower the carbs a bit first and go from there.

 

[Thandie]

Week 1, Back
Exercise Sets Rep Counts
2 warm up sets whatever you want. Keep the reps high.
Sumo Deadlift 5 work sets 115x10, 135x10, 145x5, 145x5, 150x2 (The problem at this point is barely bring it up. But once I get it, I'm fine)God, it felt heavy tiday..

Chin ups (wide & narrow grip) 3 work sets -50x12, -60x10, -60x8, -70x6
superset
Stright-Arm Cable Pulldown 3 work sets 30x15, 30x15, 40x12, 40x12

Barbell Shrugs 4 work sets 95x10 drop 10, 95x12 drop 12, 100x8 drop 8, 5 drop 100x5
drop set
Standing DB Shrugs 4 work sets 35x15, 35x25, 25x25, 35x25

Preacher curl 3 work sets 50x10, 60x8, 60x6
dropset
Standing DB curl 3 work sets 20x6, 20x8, 17.510

Cardio: 30 minute treadmill at 3.1 at a 10% incline.
My legs were hurting today. They're still very sore from monday.

My weight is 110lbs. I'll post some picture sometime this weekend.

 

[ironwings]

Well, I've added about 2 more lbs. and I feel soft and fat like a cow. I've increased my macros to 150p, 250-300c, 35f.
I'll take more pics this weekend and hopefully I wont be frightened! Lol!
I'll post those as well..

Those macros look great. You get most of your carbs from veggies, right?

 

[Thandie]

Those macros look great. You get most of your carbs from veggies, right?

I don't recommend this to anyone, but most of my carbs come from Yams, oatmeal and brown rice. You'd have to have a pretty fast metabolism to do it. I also love oats and yams and have a LOT of it.
It's best to have mostly fibrous veggies. I like a small variety of vegetables and they don't fill me up. I also love all that fiber. Fibrous vegetables, I have in the evenings. I'd never touch all the starchy vegetables at night.

 

[ironwings]

ditto....well, I don't particularly like oats - if I have them I blend them in my shakes. I definitely can't do that many carbs but I think it is awesome that you can! Only dark greens for me at night! I'm looking to add brown rice back into my diet during the day. I got away from it for a bit because I just can't seem to eat it without my black beans (lived in Central America for awhile and LOVE the food). I plan to do some this week for a couple of my meals and add the beans to my eggs so that I get those too! I'm a picky eater so I really have to get creative so that I don't get burnt out on "good" food!

I have felt terrible the last couple days that I have been off. I can't wait to start again in the morning! BTW - I have your sweet potato muffin recipe and hope to make some this weekend to have!! Many thanks...

 

[Thandie]

ditto....well, I don't particularly like oats - if I have them I blend them in my shakes. I definitely can't do that many carbs but I think it is awesome that you can! Only dark greens for me at night! I'm looking to add brown rice back into my diet during the day. I got away from it for a bit because I just can't seem to eat it without my black beans (lived in Central America for awhile and LOVE the food). I plan to do some this week for a couple of my meals and add the beans to my eggs so that I get those too! I'm a picky eater so I really have to get creative so that I don't get burnt out on "good" food!

I have felt terrible the last couple days that I have been off. I can't wait to start again in the morning! BTW - I have your sweet potato muffin recipe and hope to make some this weekend to have!! Many thanks...

I know how you feel. I grew up eating rice & blk beans and it was very difficult to give it up. No, don't eat them together. Beans with chichen & rice with chicken. I'll give you a recipe for oatmeal tomorrow and see if you'll like it. Combining certain foods makes a difference.

 

[ironwings]

I know how you feel. I grew up eating rice & blk beans and it was very difficult to give it up. No, don't eat them together. Beans with chichen & rice with chicken. I'll give you a recipe for oatmeal tomorrow and see if you'll like it. Combining certain foods makes a difference.

Thanks Thandie - poor OneBreath has tried everything with me. I just don't like the texture of oatmeal. I have found a granola though that only has less than 1g sugar and about the same macros as oatmeal. I eat that with sugar free soy milk every once in a while. I'll try your recipe and let you know! I need the majority of my carbs at the beginning of the day so that I have sustained energy with my clients during the day and night. Oatmeal is the perfect food but I just can't get it down unless it is ground in my shakes - and I don't even like that but I can tolerate it.

Definitely no beans and rice! Oh my. I put beans and pico de gallo with everything else though. It has been about 2 years since I've had the two together. It is just crazy how your body changes as you age. I used to be able to eat cereal, beans and rice, pasta and still look tight as could be. That was only 2 years ago. Forget it now.

I'll watch for the recipe!

 

[Thandie]

Ok, these are my progress pictures. I've added about 7 lbs here. I have about 5 more to go, but I was thinking on putting the brakes. I'm not fun of the fluffy look and don't feel like myself. However, I like how my legs and back are coming along. We'll see!
BTW, the pictures are kind of fuzzy, but is better then non.

 

[mommalu]

DAMN~ You look GREAT!!!
You give me such motivation.

 

[Thandie]

Thanks, Mommalu! But, notice the chubby/fluffy abs. I'll get better, however..

Correction: I've put on 9 lbs, therefore I'm 113 lbs. I'll stop here and stay here for at least a week and hit it very hard. Then, I'll start going down in weight, very slooowly..
This is a new routine I started today.


Week 1, Legs
Exercise Sets Rep Counts
4 warm up sets Keep the reps high (15-20 range and be progressive with the weight). Don't cut the warmups short!

Squats: 4 work sets 105x10, 115x8, 135x6, 155x4


Sumo DB Squat: 2 warm ups 90x10- 80x10- 90x6. Heavy-Light-Heavy
YO-YO SETS 3 work sets So, set of 10, drop weight, do 10 more, then back to original
weight for 6 more. This will be very hard.

Leg Extension: 2 work sets 75x10-60x10 -75x6. Heavy-Light-Heavy
superset
So, set of 10, drop weight, do 10 more, then back to original
Leg Curl: 2 work sets 50x10, 40x10, 50x6 weight for 6 more. This will be very hard.

Straight leg Deas lifts: 2 work sets 95x12, 100x12, 100x10

Cardio: 30 minutes on the ellyptical machine.

I'm so sore I can barely walk. My calves, glutes, hams and quads are screaming and throbbing. It's painful to go up and down stairs. It's all good!!

 

[Black Boxster]

Thanks, Mommalu! But, notice the chubby/fluffy abs. I'll get better, however..

Thandie if you call that Chubby, you need glasses!! First thing I noticed is the tear drops on your quads look more developed, also out shoulders look fuller, along with better width on your Lats......Great job!!!!!!!!!

 

[Thandie]

Thandie if you call that Chubby, you need glasses!! First thing I noticed is the tear drops on your quads look more developed, also out shoulders look fuller, along with better width on your Lats......Great job!!!!!!!!!

I'm a crazy perfectionist. Well, my abs are chubby. It drives me crazy, but that's part of the deal.
Thank you! I've noticed my back and legs are filling up nicely, but if you noticed shoulders as well, that's great. Can't wait to see what it will look like once I get rid of some body fat.

 

[Thandie]

Week 1, Chest/Shoulders/Triceps
Exercise Sets Rep Counts
3 warm up sets whatever you want. Keep the reps high.
Decline DB Press 4 work sets 25x10, 27.5x8, 30x6, 32.5x4

2 warm up sets
Incline DB Fly 4 work sets 15x15, 20x12, 20x10, 20x8
superset
Incline DB Press 4 work sets 20x15, 25x12, 30x10, 30x8

Seated DB Military Press 3 work sets 15x15, 20x10, 20x10
superset
DB Lateral Raise 3 work sets 12x10, 15x8, 15x6

Seated dips with a med. ball on my lap) 4 work sets 25x15, 25x12, 25x12, 35x8

Overhead Cable Triceps Extension (rope) 4 work sets 20x8, 30x10, 25x12, 25x15

Cardio: 30 minutes on treadmill at 3.1 at a 11% incline.

 

[Thandie]

Week 1, Back
Exercise Sets Rep Counts
Chin ups (wide & narrow) -60x12, -60x15, -60x12

3 warm up sets whatever you want. Keep the reps high.
T-Bar Row 3 work sets 25x10, 30x8, 40x6

Seated Cable Row 3 work sets 75x10-60x10-75x6. Heavy-Light-Heavy
YO-YO SETS So set of 10, drop weight, do 10 more, then back to original
weight for 6 more. This will be very hard.

Lat Pulldown 3 work sets 85x10-55x10-85x6. Heavy-Light-Heavy
YO-YO SETS So set of 10, drop weight, do 10 more, then back to original
weight for 6 more. This will be very hard.

Seated DB Shrugs 3 work sets 35'sdbx25, 35x25, 35x25

Sumo Deadlift 3 work sets 85x15, 145x12, 145x12

Cardio: 30 minutes treadmill at 3.2 at 11% incline.

 

[Thandie]

Week 2, Legs
Exercise Sets Rep Counts

2 warm up sets
Leg Press 3 work sets 240x20, 330x20, 470x12
superset
Hack Squat 3 work sets 95x20, 115x15, 115x15

Walking Lunge 3 work sets 20's DBx20, 20x20, 20x20
monsterset
Leg Extension 3 work sets 60x20, 60x20, 60x20
monsterset
Leg Press 3 work sets 420x20, 420x20, 470x12


Ham/Glute Raise 3 work sets 50x15, 50x15, 50x15


Cardio: 30 minutes on treadmill at 3.2 at an 11% incline
My legs are shot. I could barely walk out of the gym.

 

[Thandie]

Week 2, Chest/Shoulders
Exercise Rep Counts
2 warm ups sets
Incline DB Press 3 work sets 25x15, 30x12, 25x15
Superset
Cable Decline Fly 3 work sets 20x15, 30x10, 20x15

Incline DB Press 3 work sets 30x10, 32.5x10, 30x10

Pushups 3 work sets failure (as many as it takes)
monsterset
DB Military Press (Bradfords) 3 work sets 25x15, 30x12, 30x12
monsterset
DB Lateral 3 work sets 12x15, 12x15, 12x15
monsterset
Mid points 3 work sets 25x15, 30x15, 25x20

Cardio: treadmil at 3.2 at an 11% incline. I'm loving this for cardio.

 

[ironwings]

Are you doing 30 minutes after each weight session? Any other cardio or do you wait until closer to comp time?

Glad your liking the treadmill - I'm hooked.

 

[Thandie]

Are you doing 30 minutes after each weight session? Any other cardio or do you wait until closer to comp time?

Glad your liking the treadmill - I'm hooked.

Yes, only 30 minutes after each weight session. I'm doing this to ensure my bf wont get out of hand. I will do more cardio when I'm closer to comp.

Yea! Thank you for posting the treadmill cardio. I'm also hooked!

 

[mommalu]

Do you do any HIIT?
I love the treadmill and also the stairclimber.

 

[Thandie]

Do you do any HIIT?
I love the treadmill and also the stairclimber.

No, I don't do HIIT. Just manual. I feel is best to burn fat at a low pace, but consistently. Now, something else might work best for other people. I dislike cardio to beging with, so the fact I found something I like and I don't have to kill myself doing it is great. Besides comes comp time, I'll have to do cardio more frequently, but I still do it at a good pace.
I also never do an hour of cardio. If I need to do more, I'll split it into 2 sessions. The max I do in 1 session is 35 minutes.

 

[mommalu]

when is your next comp?
I showed your picture to my hubby and he said...No way is she 52.
I'm waiting for the day when I can stand there and look like that(I have along way to go) Simply awesome!!

 

[Thandie]

when is your next comp?
I showed your picture to my hubby and he said...No way is she 52.
I'm waiting for the day when I can stand there and look like that(I have along way to go) Simply awesome!!

You're going to look amazing, I won't doubt that! you're very consistent.


Week 2, Back-Traps
Exercise Rep Counts
Bent-Over Row (Barbell) 2 warm up sets as many as you want
4 work sets 55x15, 64x12, 65x15, 65x15
Chin-ups wide & narrow grip 3 work sets 50x15, 50x12, 50x12

Seated Cable Row 2 warm up sets as many as you want
4 work sets 70x15, 55x20, 80x15, 65x15

2 warm up sets as many as you want
DB Pullover 4 work sets 30x12, 30x12, 35x10, 35x10
superset
Standing rope cable row 4 work sets 30x15, 30x15, 42.515, 50x15

Barbell Shrug 4 work sets 95x20, 115x20, 135x15, 95x20
superset
DB Shrug 4 work sets 35x20, 35x20, 35x20, 35x10

Cardio: 30 minutes treadmil at 3.2 at an 11% incline.

 

[Thandie]

Mommalu, I just noticed I never answered your question.
My fist comp of 2009 will be April 25th. Unless, of course I'm not on schedule in terms of cutting, but I should be.


Friday 26th
Week 2, Arms
Exercise Rep Counts
Barbell Curl 2 warm up sets as many as you want. Keep the reps high.
3 work sets 40x10, 50x8, 50x6

Skullcrusher (EZ Curl Bar) 2 warm up sets as many as you want
monsterset 3 work sets 35x10, 45x8, 45x6
Cable Curl 3 work sets 30x15, 30x20, 30x20
monsterset
Dips on 2 benches with 20lb med. ball on my lap 3 work sets 15, 15, 15
monsterset
Cable Curl (Rope) 3 work sets 30x15, 40x12, 40x10

Cable Triceps Extension (V-grip) 3 work sets 30x15, 40x12, 40x10

Cardio: 25 minutes on Treadmill at 3.2 at 9% incline.
An injure I had at the beginning of the year on both elbows is sort of coming back. I'm going for physical therapy, but I was really feeling it with these exercises. Besides, I have been very tired. I think it's time to take a few days off which I will do from New years day.

 

[Thandie]

Week 1, Back

New workout.
Exercise Sets Rep Counts
Chin-up Wide grip 3 work sets 60x15, 70x15, 76x12
Superset
3 warm up sets whatever you want. Keep the reps high.
T-Bar Row 3 work sets 70x10,80x8,70x15

One Arm DB Row 3 work sets 35x10, 40x8, 45x6


V-Bar Pull-Down 3 work sets 85x12-55x12-85x6. Heavy-Light-Heavy
YO-YO SETS So set of 10, drop weight, do 10 more, then back to original
weight for 6 more. This will be very hard.

Seated DB Shrugs 3 work sets 35x25, 35x30, 35x25

Sumo Deadlift 3 work sets 95x15, 115x15, 135x12

Cardio: 25 minutes on treadmil at 3.0 at a 10% incline.
I'm looking forward to taking a couple of days ogg this week. Prov thrusday and the weekend.

 

[Thandie]

Week 1, Legs
Exercise Sets Rep Counts
as many as you want Keep the reps high (15-20 range and be progressive with the weight). Don't cut the warmups short!
Squats 4 work sets 115x10,135x8,155x6,115x15


Leg Press 2 warm up sets 15-20 reps
"add-a-plate" 2 work sets Start with one plate a side. 15 reps. Add a plate to each side. 15 more, keep doing that until you can't twitch anymore. That’s one set. Only rest is the time it takes you to load the weight. I went up to 4 plates on each side.

Leg Extension 4 work sets 45x20, 60x15, 90x15, 100x10

Leg Curl 2 work sets 40x20, 50x10

Butt blaster 2 work sets 59x15, 50x15

Abs
No cardio.

 

[mommalu]

what are butt blasters?
And when you do squats, are you using the smith machine or a free barbell with the weights?

 

[Thandie]

what are butt blasters?
And when you do squats, are you using the smith machine or a free barbell with the weights?

Butt blaster is a michine designed to work your glutes.
I've seen two kinds. One, you lay doggie style, there's a plate located behind you at your feet. You basically push out, extending your leg (one leg at a time)if you can envision this.

the other is the same, but standing, leaning forward slightly. I'll try to get a pic and post it.

I use both smith and free bar for squatting. However I'm most comfortable whith the smith when going heavy.

 

[mommalu]

this is what they have at my gym.
Glute : Life Fitness : Commercial
Is this the same as you're referring too?

 

[Thandie]

this is what they have at my gym.
Glute : Life Fitness : Commercial
Is this the same as you're referring too?

yes, that's another version of it. I love doing that when doing legs.

 

[Thandie]

Week 2, Arms
Exercise Rep Counts
Barbell Curl 3 warm up sets as many as you want. Keep the reps high.
3 work sets 25x15, 30x15, 40x8

Skullcrusher (EZ Curl Bar) 3 warm up sets as many as you want
3 work sets 25x15, 35x15, 40x8

Standing DB Curl 3 work sets Sets of 8 reps. Start light and make 5 pound jumps until you can't move.
"run-the-rack" I started with (7.5 DB, 10, 12.5, 15, 17.5, 20) and wet up to 20lbs

Seated dips with a 35lb plate on lap. 3 work sets 30, 30, 30

Cable Curl (Rope) 3 work sets 20x15, 30x12, 40x10
superset
Cable Triceps Extension (V-grip) 3 work sets 20x15, 30x12, 30x10

Cardio: treadmill at 3.00 at an 11% incline. I'm not really working hard here, just want to keep my heart rate going.
I'll be working harder by February.

 

[Thandie]

Week 2, Legs
Exercise Sets Rep Counts

2 warm up sets 150x20, 150x20
Leg Press 3 work sets 240x20, 330x20, 420x20
superset
Leg Extension 3 work sets 70x10, 70x15, 60x20

Walking Lunge 2 work sets Do these until you can't stand up. If it takes more than 80 lunges, use weight. Used 20# on each side.

Leg Curl 3 work sets 50x12, 60x10, 60x10

Butt blaster 3 work sets 40x15, 50x15, 60x12

Cardio: Treadmill at 3.2 at an 11% incline.
I am so sore!!! Why do I bother saying that. I'm always in pain; 24/7

 

[mommalu]

Great Job!! I'm going to try those butt blasters on Wednesday as it's MY leg day
Could you/would you please post your meals for us to see. I'm always looking for new and exciting things to try(is there such a thing when you eat clean??)

 

[Thandie]

Great Job!! I'm going to try those butt blasters on Wednesday as it's MY leg day
Could you/would you please post your meals for us to see. I'm always looking for new and exciting things to try(is there such a thing when you eat clean??)

I will post some of my meals. You're not going to find anything exciting. Pretty boring, but that's how I like to eat. Remember, you crave what you normally eat. I eat the same thing everyday from meal #1 to #4, and don't want to even think of changing it. I love oatmeal, egg whites, yams. Can't get enough
I'm going to yet another nutrition school where I'm learning how to curve the urge of eating sweets, among other things. Having sweet potato is one way. And it works..

 

[Thandie]

Week 2, Chest/Shoulders
Exercise Rep Counts
3 warm ups sets
Flat Barbell Press 3 work sets 70x10, 85x8, 65x15
superset
Cable Fly 3 work sets failure (as many as it takes) 20x failure

Decline Fly 3 work sets 20x20, 25x10, 30x10
superset
Pushups 3 work sets failure (as many as it takes)

DB Side Laterals 4 work sets Sets of 8 reps. Ascending in weight. 5 pound jumps. Go until failure.
run-the-rack
Mid-points 3 work sets 25x15, 30x12, 30x12

DB shoulder press 3 work sets 20x15, 20x15, 20x15

Cardio: 30 minutes on treadmill at 3.3 at a 12% incline.

Here are my meals of the today.

Meal #1 3 scrambled egg whites.
1/3(uncooked) cup oatmeal
1 large cup of green tea with cloves and stevia.

#2 Protein shake with glutamine, fruit of life, CLA, etc...
#3 2.5 oz of chicken with a salad and 1/2 cup of brown rice.
#4 2.5 oz of organic yams.
#5 Same as 3, but 1/3 of brown rice.
Large green tea.
#6 Same as 4.
#7 3 3/4 oz of baked chilean sea bass.
3 oz Broccoli with garlic.
#8 Casein protein drink.

Sometimes I have organic raspberries or strawberries around 8 pm.

Dinner always changes, but I love Chilean sea bass.
I'm very particular with my food. As I mentioned before, I have 90% organic food. Don't eat processed, with the occasional dessert.
The food is basically made with lemon juice, garlic, some salt and herbs if required such as cornish hen, which I love roasted with garlic and herbs. I eat very clean. I also don't cook, but have someone who does and makes things exactly as I ask. I guess you can call me hardcore.

Are you bored yet?
I know, but that's how I like to eat. When going to a restaurant, I drive them a bit crazy.

Like MkM, I've been eating some of the samethings for years. Like otameal, I've been eating that for breakfast for so long I can't remember when I didn't. I think in the 80's.

Now you know more about me then you cared to, ha!

 

[Thandie]

Week 1 Back

Exercise Sets Reps
Sumo deadlifts 5 warm up sets 15 to 20 reps.
3 work sets 145x5, 155x5, 165x4 (tried to go up to 175; darn, couldn't get up the ground.

Close-grip lat pull downs 3 warm sets. 15 reps each.
3 work sets 70x15, 70x15, 85x12
Superset

Sumo deadlifts (NO Typo) 3 work sets 115x15, 115x15, 115x15

Seated cable row 2 warm up set
3 work sets 45x10 add 10lbs, 55x10 add 10, 75x10 (that's one set)

Cardio: Treadmill 3.3 at 12% incline. Ouch!

 

[ironwings]

Week 1 Back

Exercise Sets Reps
Sumo deadlifts 5 warm up sets 15 to 20 reps.
3 work sets 145x5, 155x5, 165x4 (tried to go up to 175; darn, couldn't get up the ground.

Close-grip lat pull downs 3 warm sets. 15 reps each.
3 work sets 70x15, 70x15, 85x12
Superset

Sumo deadlifts (NO Typo) 3 work sets 115x15, 115x15, 115x15

Seated cable row 2 warm up set
3 work sets 45x10 add 10lbs, 55x10 add 10, 75x10 (that's one set)

Cardio: Treadmill 3.3 at 12% incline. Ouch!

You will get it - even if once off the ground! And those cable rows are looking pretty heavy there missy.

 

[Thandie]

Yes IW, I cant wait to do sumos at 200lbs. But, first I need to make it to 175, lol!

Week #2 - DAY 4: ARMS
Exercise Set counts Rep counts

BARBELL CURL 2 WARM UP SETS WARM UP REP COUNT OPTIONAL. 4 WORK SETS 50x8, 40x10, 45x10, 40x12
DB SKULLCRUSHER 2 warm up sets
4 work sets 45x8, 45x10, 45x10, 35x12

STANDING CABLE CURL (EZ BAR)2 WARM UP SETS
4 WORK SETS 40x8, 30x10, 30x10, 30x12
MONSTER SETS

STANDING TRICEPS EXTENSION (CABLE)2 warm up sets
4 work sets 30x8, 30x10, 30x10, 35x12

STANDING DB HAMMER CURLS 2 WARM UP SETS
4 WORK SETS 20x8, 17.5x10, 17.5x10, 15x12

Mid points 4 work sets 25x12, 30x12, 30x12, 25x12

Cardio: Treadmill at 3.2 at 12% incline

 

[Thandie]

Sumos are my *squat* of choice. I haven't done sumo deads in ages... nearly forgot about those.

Hmmmmmmmmmmmmmmmmmmm

You should try them. If you do DB sumos it will work your quads, inner thighs and glutes. If you do sumos with a bar, it works your lower back, glutes and quads. Love it!!

 

[Thandie]

I will give a go this week. I can't do traditional deads anymore as it puts way too much strain on my lowerback. There are many movements I will not do anymore because I can feel the weight crushing my spine. As my bones are already in a stage just before osteoperosis, the last thing I need is to do damage.

If I feel comfortable doing the sumo deads I will DEFINITELY make them a part of my regular routine.

I believe they are also referred to as Romanian Dead Lifts. Am I correct?

Romanian dead lift can be with one foot on a bench behind you, but I've seen people calling romanian sumo, similar to this one as well.
This is the sumo deadlift I'm referring to with a bar.

YouTube - Sumo Dead Lift instruction

 

[Thandie]

Week #1 - Day 1: Legs

Exercise Set counts Rep counts
Sumo squats: 5 warm up sets 15-20 reps
5 Work sets 12, 10, 8, 6, 6

Leg press: 3 warm up set
Superset 3 work sets 12, 10, 8, 6, 6

Lying leg curl 2 warm up sets 15-20 reps
Run the rack 2 work sets 10 reps, add weigh; 10 reps, add weight. Keep going till failure.

Leg extension 3 warm up sets 15-20 reps.
3 work sets 12, 12, 10

Cardio: 30 minutes on Ellyptical machine.

 

[Thandie]

Chest and shoulders this morning.
30 minutes cardio.

Caught a cold and don't feel like posting workouts. I feel cranky and have very little energy.

 

[Thandie]

Take it a bit easier so you can recover. Try a product called occicillium. I swear to you, it works.

I've forgotten about that. I'm sending someone to get it. Thank you BkM!

 

[ironwings]

hang in there!

 

[mommalu]

Hope you're feeling better.

 

[Thandie]

Thank you! You guys are the best!!

I'm feeling better today and of course went and workout.
SUMO DEADLIFTS 5 WARM UP SETS 15-20 REPS FOR WARMUP SETS
3 WORK SETS 145x5, 165x6, 170x5(OR 4) YEAH, IMADE IT TO 170 lbs!!!

CLOSE-GRIP LAT PULLDOWNS 3 WARMUP SETS 15-20 FOR WARM UP SETS
SUPER SETS 3 WORK SETS 55x15, 70x12, 85x12 Superset

SUMO DEADLIFTS NO WARMUPS HERE
NOT A TYPO! 3 WORK SETS 115x15, 115x15, 115x15

SEATED CABLE ROW 2 WARM UP SETS 15 REPS FOR WARMUP SETS
ASCENDING SETS 3 WORK SETS 10-10, 12-12, 15-10. SO 10 REPS, ADD
WEIGHT THEN 10 MORE. ECT.

Cardio: Treadmill 25 minutes 3.2 at 12% incline.

 

[ironwings]

Thank you! You guys are the best!!

I'm feeling better today and of course went and workout.
SUMO DEADLIFTS 5 WARM UP SETS 15-20 REPS FOR WARMUP SETS
3 WORK SETS 145x5, 165x6, 170x5(OR 4) YEAH, IMADE IT TO 170 lbs!!!

CLOSE-GRIP LAT PULLDOWNS 3 WARMUP SETS 15-20 FOR WARM UP SETS
SUPER SETS 3 WORK SETS 55x15, 70x12, 85x12 Superset

SUMO DEADLIFTS NO WARMUPS HERE
NOT A TYPO! 3 WORK SETS 115x15, 115x15, 115x15

SEATED CABLE ROW 2 WARM UP SETS 15 REPS FOR WARMUP SETS
ASCENDING SETS 3 WORK SETS 10-10, 12-12, 15-10. SO 10 REPS, ADD
WEIGHT THEN 10 MORE. ECT.

Cardio: Treadmill 25 minutes 3.2 at 12% incline.

So glad you are back at it and feeling better!

 

[*ebony*]

Thandie how many grams of fish oil do you take daily? EPA/DHA?

 

[Thandie]

Thandie how many grams of fish oil do you take daily? EPA/DHA?

I take 360mg EPA
and 240 mg DHA. Take it consistently every night/day because fish oil has to build up. Some people make the mistake of not taking it when they have salmon.