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June competition preparation..
- Thread starter Thandie
- Start date
Take 1 and let it build up slowly. Just be consistent and take it every night.
I've decided to start on my thread again sine I'm close to competition.
I am currently 110 lbs, however I should've been 109 by now. I know, you're saying is only 1 lb, but like I've said in the past, this is like a science project. Besides I'm doing this naturally and at 52 is not as easy as it seems. But is doable!!
SUMO DEADLIFTS 5 WARMUPS PROGRESSIVE WEIGHT ON THE WARMUPS. SETS
3 WORK SETS OF 15.
WORK SETS: 10, 15, 20. BE SAFE!
SEATED CABLE ROW 2 WARMUPS 20 REPS ON THE WARMUPS.
SUPERSET WITH BELOW
5 WORK SETS 25, 20, 15, 10, 10 ON THE WORK SETS.
CLOSE GRIP LAT PULLDOWN 3 WARMUPS PROGRESSIVE WARMUPS AGAIN
4 SETS 6, 10, 15, 20 REPS FOR WORK SETS.
EZ CURL BARBELL W/PRONE GRIP 2 WARMUP SETS LIGHT WEIGHT ON THE WARMUPS
3 WORK SETS SETS OF 15, 12, 10 ON THE WORK SETS
SEATED ALTERNATING DB CURL 2 WARMUP SETS LIGHT WARMUPS AGAIN
4 WORK SETS 10, 8, 6, 4 FOR WORK SETS
Didn't have time to do cardio, so I decided to take the time to stretch. I have an injury on both my elbows (tendonitis) and tomorrow I'm getting a cortizone shot on my lombard. NOT happy about that.
I am currently 110 lbs, however I should've been 109 by now. I know, you're saying is only 1 lb, but like I've said in the past, this is like a science project. Besides I'm doing this naturally and at 52 is not as easy as it seems. But is doable!!
SUMO DEADLIFTS 5 WARMUPS PROGRESSIVE WEIGHT ON THE WARMUPS. SETS
3 WORK SETS OF 15.
WORK SETS: 10, 15, 20. BE SAFE!
SEATED CABLE ROW 2 WARMUPS 20 REPS ON THE WARMUPS.
SUPERSET WITH BELOW
5 WORK SETS 25, 20, 15, 10, 10 ON THE WORK SETS.
CLOSE GRIP LAT PULLDOWN 3 WARMUPS PROGRESSIVE WARMUPS AGAIN
4 SETS 6, 10, 15, 20 REPS FOR WORK SETS.
EZ CURL BARBELL W/PRONE GRIP 2 WARMUP SETS LIGHT WEIGHT ON THE WARMUPS
3 WORK SETS SETS OF 15, 12, 10 ON THE WORK SETS
SEATED ALTERNATING DB CURL 2 WARMUP SETS LIGHT WARMUPS AGAIN
4 WORK SETS 10, 8, 6, 4 FOR WORK SETS
Didn't have time to do cardio, so I decided to take the time to stretch. I have an injury on both my elbows (tendonitis) and tomorrow I'm getting a cortizone shot on my lombard. NOT happy about that.
Week 2- Day 1
LEG PRESS 3 WARM UP SETS 15-20 REPS ON WARMUP SETS
SUPER SET 3 WORK SETS 20, 40, 40 REPS ON WORK SETS
FRONT SQUAT 2 WARMUPS 20 REPS FOR WARMUPS
DROP SETS 3 WORK SETS 25 REPS DROP WEIGHT AND DO 10 MORE
FOR THE WORK SETS
LEG EXTENSION 1 WARM UP SET WARMUPS: 20 REPS
2 WORK SETS WORK SET #1: 20 REPS
WORK SET #2: 30 REPS
WALKING LUNGE 2 SETS GO UNTIL YOU CAN'T STAND UP ANYMORE NO WEIGHT (I used 20 lbs DB)...JUST INTENSITY IS KEY HERE...GIVE EVERYTHING YOU HAVE! THEN DO IT AGAIN!
Cardio: 30 minutes treadmill, 3.2 at 11% incline.
LEG PRESS 3 WARM UP SETS 15-20 REPS ON WARMUP SETS
SUPER SET 3 WORK SETS 20, 40, 40 REPS ON WORK SETS
FRONT SQUAT 2 WARMUPS 20 REPS FOR WARMUPS
DROP SETS 3 WORK SETS 25 REPS DROP WEIGHT AND DO 10 MORE
FOR THE WORK SETS
LEG EXTENSION 1 WARM UP SET WARMUPS: 20 REPS
2 WORK SETS WORK SET #1: 20 REPS
WORK SET #2: 30 REPS
WALKING LUNGE 2 SETS GO UNTIL YOU CAN'T STAND UP ANYMORE NO WEIGHT (I used 20 lbs DB)...JUST INTENSITY IS KEY HERE...GIVE EVERYTHING YOU HAVE! THEN DO IT AGAIN!
Cardio: 30 minutes treadmill, 3.2 at 11% incline.
i did some jumping lunges yesterday to failer. i had to sit down for a minute afterword cause my legs were so wobbly....and it burned so much!!lol
Awesome, Ebony!
Good job!!
I've been slacking. Have been insanely busy..
Till later!
mommalu
New member
i did some jumping lunges yesterday to failer. i had to sit down for a minute afterword cause my legs were so wobbly....and it burned so much!!lol
These kick my A**!! I know what you mean my wobbly legs
