BlondeAmazon road to comp

[BlondeAmazon]

heeeeey flippin Awesome workout :D
quick question - can you be my bodyguard :cool:
keep it flowin :)

thanks- I really didnt think it was that tough a workout- but my back is stretchy sore today:)

[BlondeAmazon]

Shoulders:

OH Smith Press to front:
4X30X25

Seated Laterals:
4X20X15

Shrugs on Hammer Strength:
4X115X15

Standing Front Laterals:
4X25X15 per side

Seated Cross Cable:
4X80X15

Reverse PecDeck:
4X80X20

Hammer Strength OH Press:
4X45(per side)X15

Smith OH Press to behind head:
4X20X15

[BlondeAmazon]

Was tired from being out a bit later than usual last night- but pulled out a pretty good leg workout:)

Legs:

Sumo Squats on Risers with DB:
5X60X25

Superset with Walking Lunges with BB:
5X70X30

Smith Squats feet forward:
5X110X15

Leg Press:
2X360X15
2X270X20
2X180X30

Superset with Calves on Leg Press:
2X360X15
2X270X20
2X180X30

Hacks:
5X90X20 (10 toes out- 10 toes straight)

Prone Leg Curls:
4X50X15

[BlondeAmazon]

Chest:

High Incline Smith Bench:
2X70X25
2X90X15
2X100X10
2X50X30

Incline Cable Flys:
3X15X15

sitting up:
3X15X10

Low incline DB Press:
2X55X8
2X50X10

superset with pushups:
4X10

Cable Flys seated in nautilus machine:
4X45X30

Tricep Cable press OH:
3X50X25

Tricep Press reverse Grip:
3X50X15

Close Grip Bench on Smith:
3X60X25

[BlondeAmazon]

Back:

Wide Grip Pulldowns:
2X85X20
2X105X15
2X125X10
2X105X15
2X85X20

Narrow Grip Seated Cable Rows:
5X135X12

T Bar Rows with back supported:
4X55X15

One Arm Cable rows:
4X45X15

Straight Bar Pressdowns:
4X45X25

[BlondeAmazon]

Arm Day with the Girls:

Preacher Curls:
4X40X20

21's with BB:
3X50X21

Smith Machine Drag:
4X40X12

Lay on Ground Cable Curls with Straight Bar:
4X65X15

Reverse Grip Tricep Press:
4X50X15

superset with OH close grip Tricep Press:
4X50X15

OH DB Tricep Press:
4X50X10

Tricep Pressdowns with Rope:
4X25X20

[BlondeAmazon]

Legs with my girls-- poor things not used to these types of workouts-But they are hanging in there!

Squats on Smith:
2X60X25 wide
2X80X20 wide
2X100X15 Wide
2X100X15 close
2X80X20 close
2x60X25 close

One leg lunges back leg hiked up on bench:
4X30X12

Hacks:
4X100X20 10 wide 10 close

little fast circuit:
Prone Hams
4X50X15

Glute Busters:
4X150X15 per leg

Abductors leaning forward:
4X220X25

Drop Sets on Leg Press:
2 sets
270X10
180X15
90X20

Off to the Golden Corral for buffet! I have never seen such tiny women eat so much food- amazing-

[Tifflex]

Legs with my girls-- poor things not used to these types of workouts-But they are hanging in there!

Squats on Smith:
2X60X25 wide
2X80X20 wide
2X100X15 Wide
2X100X15 close
2X80X20 close
2x60X25 close

One leg lunges back leg hiked up on bench:
4X30X12

Hacks:
4X100X20 10 wide 10 close

little fast circuit:
Prone Hams
4X50X15

Glute Busters:
4X150X15 per leg

Abductors leaning forward:
4X220X25

Drop Sets on Leg Press:
2 sets
270X10
180X15
90X20

Off to the Golden Corral for buffet! I have never seen such tiny women eat so much food- amazing-


Your leg workout looks brutal; good job!

Enjoy the buffet:D.

[BlondeAmazon]

Chest:

Incline Bench on smith:
7X50X25

superset with

Cable Modified flys:
7X35X15

Flat Bench DB press:
4X50X10

Flat Bench DB Flys:
4X25X15

Decline Press on hammer Strength:
4X60 per sideX20

push ups:
4X10

superset with tricep dips:
4X15

Tricep Kickbacks on cables:
4X35X20

[BlondeAmazon]

Back:

Wide Grip Pulldowns:
2X90X20
2X100X15
2X120X10

Reverse Grip Pulldowns:
2X120X10
2X100X15
2X90X20

Seated Narrow Grip Cable Rows:
4X135X15

Bent Over Rows with BB:
4X95X15

Rope to chest:
4X65X25

Straight bar pressdowns:
4X50X25

One Arm DB Row:
4X55X10

Biceps:
Hammer Curls with DB:
20X10 full rom
20X10 bottom half
20X10 top half

Bent arm press weight up:
20X40-- shoulder and bicep gave out at 39

DB Curls:
20X10 full rom
20X10 bottom half
20X10 top half

Hammer Curls with DB:
10X10 full rom
10X10 bottom half
10X10 top half

Bent arm press weight up:
10X40--

DB Curls:
10X10 full rom
10X10 bottom half
10X10 top half

20 min eliptical and 30 min stepmill- down 7 lbs!

[Buffycat3]

Yet another fantastic workout!
I love reading each of your posts! :)

Congratulations on the 7lb decrease!
What is your diet like now?

[BlondeAmazon]

Yet another fantastic workout!
I love reading each of your posts! :)

Congratulations on the 7lb decrease!
What is your diet like now?


Your so sweet thank you- was down 7.2 this am! All that stepmill is kickin my ass.

Diet is oats and protein every am as usual- egg whites and veggies and chicken for breakfast- then a subway six inch if i work around 11 then sweet tater and steak and veggie for pre workout- maybe an apple - after training- which is WAY more intense now that I am working with the girls every day- I never do arms or train 5 days in a row- but am doing that now- plus more cardio- AND walking every morning for 45 min with the pooch. Anyway- after training a shake then a huge spinach salad and chicken or edamame around 8. I am trying to be in bed no later than 10 each night.

Being new to Florida its hard but I am making friends- My FATHER keeps cooking these big soups and stews and thinks I should eat up. lordy--- but he cooks full fat with the chicken skins and stuff- We are also starting a new business- looking for the property right now- hoping to be up and running by April- So its been easier to keep my mind busy and not get distracted with personal stuff. Looks like I will be leaving the training career and starting a new career in 2010. So many changes........

[freebirdmac]

A new career?! Are you ready to leave training? Excited about doing something different?

[BlondeAmazon]

A new career?! Are you ready to leave training? Excited about doing something different?

Yea when I was young I trained and showed dogs, have been a dog groomer and worked in vets offices as an assistant. My father and I are opening a "doggy day spa" of sorts- People can bring their pets in and learn how to bathe and care for them- everything will be set up- an attendant on duty, plus pick up and delivery, in house grooming, some training, and overnight "hotel" accommodations for animals whose parents are gone. No kenneling- full rooms for the critters. We already looked into high end organic food products, soups for the dogs, specialty items. I am excited to be around the atmosphere. Very uplifting and happy. I will continue to TRAIN myself of course- work with a few people on the side- do my photos and videos- but this is a huge project. We already locked in a name- YappyTimeUSA.. LOL
PLUS! we are getting a new yellow lab puppy to grow up in the spa. Dad is going to write childrens books about her adventures and I will take care of her- Brandy can help raise her but looks like I am going to have a real dog for the first time in um- 8 years? Should be fun.

[BlondeAmazon]

Shoulders:

OH Smith Press to front:
30X30- 10 full/10half/10full
30X25- 10 full/10half/5full
30X20- 10 full/10half

25X30- 10 full/10half/10full
25X25- 10 full/10half/5full
25X20- 10 full/10half

20X30- 10 full/10half/10full
20X25- 10 full/10half/5full
20X20- 10 full/10half

To rear:
4X20X20

Standing Laterals:
4X20X15-- wayup- to lateral- to up to down

Pitcher Pours:
4X20X10

Incline Front raises with BB:
4X30X12

Standing reverse cable flys:
4X20X20

OH Press on Cybex sitting backwards:
4X50X20

Side Cable Laterals individual:
2X20X10 front
2X20X10 back

[freebirdmac]

Yea when I was young I trained and showed dogs, have been a dog groomer and worked in vets offices as an assistant. My father and I are opening a "doggy day spa" of sorts- People can bring their pets in and learn how to bathe and care for them- everything will be set up- an attendant on duty, plus pick up and delivery, in house grooming, some training, and overnight "hotel" accommodations for animals whose parents are gone. No kenneling- full rooms for the critters. We already looked into high end organic food products, soups for the dogs, specialty items. I am excited to be around the atmosphere. Very uplifting and happy. I will continue to TRAIN myself of course- work with a few people on the side- do my photos and videos- but this is a huge project. We already locked in a name- YappyTimeUSA.. LOL
PLUS! we are getting a new yellow lab puppy to grow up in the spa. Dad is going to write childrens books about her adventures and I will take care of her- Brandy can help raise her but looks like I am going to have a real dog for the first time in um- 8 years? Should be fun.

That is so cool! I like the idea of a self service dog bath area. Kind of like a car wash for dogs! I definitely like doggy hotels over kennels.

My daughter works in a vet's office, mostly kennel duty for now. She loves working with animals but has yet to really decide on a career. We've got 4 cats and a rabbit right now. I'll get a dog when I retire and have time for one.

[Buffycat3]

Yea when I was young I trained and showed dogs, have been a dog groomer and worked in vets offices as an assistant. My father and I are opening a "doggy day spa" of sorts- People can bring their pets in and learn how to bathe and care for them- everything will be set up- an attendant on duty, plus pick up and delivery, in house grooming, some training, and overnight "hotel" accommodations for animals whose parents are gone. No kenneling- full rooms for the critters. We already looked into high end organic food products, soups for the dogs, specialty items. I am excited to be around the atmosphere. Very uplifting and happy. I will continue to TRAIN myself of course- work with a few people on the side- do my photos and videos- but this is a huge project. We already locked in a name- YappyTimeUSA.. LOL
PLUS! we are getting a new yellow lab puppy to grow up in the spa. Dad is going to write childrens books about her adventures and I will take care of her- Brandy can help raise her but looks like I am going to have a real dog for the first time in um- 8 years? Should be fun.


Oh Wow! How exciting for you!
..and what a GREAT business to be in.:)
I am Such a Big animal lover...I can understand you wanting this type of career.
My daughter is looking into a college (in 2yrs) to become an Vet Tech/Assistant.

When do you think you will have your business up and running ( I am sure it takes quite a bit of time for all the things you need done)

And good for you in continuing to Train your self and some others while keeping a business!
You are a SUPER inspiration!!


I wish you and your Father Much Luck and Much Fun with YappyTimeUSA!!

[BlondeAmazon]

Oh Wow! How exciting for you!
..and what a GREAT business to be in.:)
I am Such a Big animal lover...I can understand you wanting this type of career.
My daughter is looking into a college (in 2yrs) to become an Vet Tech/Assistant.

When do you think you will have your business up and running ( I am sure it takes quite a bit of time for all the things you need done)

And good for you in continuing to Train your self and some others while keeping a business!
You are a SUPER inspiration!!


I wish you and your Father Much Luck and Much Fun with YappyTimeUSA!!

We are hoping to be up in operation by April/May? I hope it all goes through as planned.


That is so cool! I like the idea of a self service dog bath area. Kind of like a car wash for dogs! I definitely like doggy hotels over kennels.

My daughter works in a vet's office, mostly kennel duty for now. She loves working with animals but has yet to really decide on a career. We've got 4 cats and a rabbit right now. I'll get a dog when I retire and have time for one.'

LOL- yea I have 2 long haired cats and Brandy is in the house- lordy its a day to day job with hair..

[blsmith]

Hope you don't mind another supporter, Maria! You look fantastic, and reading just a portion of your blog, you seem like a very genuine person. Would love to follow your progress and feed off your motivation and inspiration.

[BlondeAmazon]

Hope you don't mind another supporter, Maria! You look fantastic, and reading just a portion of your blog, you seem like a very genuine person. Would love to follow your progress and feed off your motivation and inspiration.


Very kind of you thank you- I enjoy what I do and believe strongly in the "Pay it Forward" mentality. Each of our days is a blessing- if we can help or make one persons day better- we have achieved great success. :)

[BlondeAmazon]

Leg Day--

Sumo Squats on risers with DB:
6X60X20

superset with Walking Lunges:
6X80X30

SLDL:
4X135X15

Hacks:
4X100X30 15 wide 15 close

Leg Press:
4X140X50 25 wide 25 close

Calves on Leg Press:
4X140X20

Extensions:
4X60X20

[Tifflex]

Leg Day--

Sumo Squats on risers with DB:
6X60X20

superset with Walking Lunges:
6X80X30

SLDL:
4X135X15

Hacks:
4X100X30 15 wide 15 close

Leg Press:
4X140X50 25 wide 25 close

Calves on Leg Press:
4X140X20

Extensions:
4X60X20

Good work Maria! You should be sore tomorrow:D.

[BlondeAmazon]

Good work Maria! You should be sore tomorrow:D.

lol- my training partner has to go to a dance party for Christmas- i feel sorry for her

[BuckSpin]

lol- my training partner has to go to a dance party for Christmas- i feel sorry for her

That is so evil.....LOL

[BlondeAmazon]

That is so evil.....LOL

LOL! She and I did our walk this am and she is still sore- She had to have a few drinks on Sat night to dance- then danced for 3 hours and REALLY wiped out her legs.. LOL!

[blsmith]

Very kind of you thank you- I enjoy what I do and believe strongly in the "Pay it Forward" mentality. Each of our days is a blessing- if we can help or make one persons day better- we have achieved great success. :)

More people should have that mentality. The only negativity I exude is with myself LOL well not as much anymore. Working on that.

Sounds like things are going great for you! Have a great day Maria! :)

[BlondeAmazon]

Chest:

Incline DB Press:
2X50X5 one arm each then 5 both arms
2X45X6 one arm each then 6 both arms
2X40X7 one arm each then 7 both arms

Incline BB Press:
4X105X15 half reps and 10 full reps

PecDeck:
4X135X12

Incline Smith:
4X60X25

Incline DB Flys:
4X30X15

Shoulder:
Hammer Strength Shoulder OH Press:(weight per side)
30X15
30X15
10X15

above 3 sets-- ouchhhhhhhhh
(with the holidays have to throw a bit of shoulders in today and tomorrow)

[Buffycat3]

hummm, the one arm incline db press is something I never considered/thought of.
:) interesting, in the sense of isolation-intensity :D

[BlondeAmazon]

hummm, the one arm incline db press is something I never considered/thought of.
:) interesting, in the sense of isolation-intensity :D

ive had shoulder issues and this exercise really helps me isolate and stabilize my shoulders while working my chest-- I enjoy it as an occasional exercise :)

[BlondeAmazon]

Back:

Wide Grip Pulldowns:
2X100X15
2X110X15
120X15
100X20

Narrow Grip Pulldowns seated reverse:
2X120X8
2X110X8

One Arm Cable Rows:
4X50X15 per arm

Low Row on hammer strength:
3X50 per side X25

Seated Cable Rows Narrow Grip:
3X135X15

Seated Cable Rows Wide Grip:
3X120X15

Reverse PecDeck:
4X85X15

Seated Laterals:
4X15X25

out to pizza with da gang

[BlondeAmazon]

Leg Day:

Smith Squats:
4X70X25 wide
4X70X25 close

Hacks:
4X100X25 - 10 wide 10 close and 5 on tip toes

Leg Press one leg:
3X100X15 per leg

Leg Press Both legs:
3X150X50 - 25 toes out 25 toes straight

Seated Calves:
4X180X15

Prone hams:
4X50X20

Smith Lunges:
4X50X15 per leg

[Buffycat3]

Merry Christmas!!

[BlondeAmazon]

Merry Christmas!!

amen sista!

[BlondeAmazon]

I weighed in at 208 this am- and tonight I am probably 225.. good Lord. I love my friends but omigod they eat... BUT- sat down and discussed my diet with the guy who is going to help bring me into the Southern States and a few shows this spring??? Awesome! No one has ever explained it to me like that. After today especially I am almost excited to start my diet in late March... :) Be well tonight people and remember the many blessings that we have even when times are tough...

[BuckSpin]

I weighed in at 208 this am- and tonight I am probably 225.. good Lord. I love my friends but omigod they eat... BUT- sat down and discussed my diet with the guy who is going to help bring me into the Southern States and a few shows this spring??? Awesome! No one has ever explained it to me like that. After today especially I am almost excited to start my diet in late March... :) Be well tonight people and remember the many blessings that we have even when times are tough...

The South is not a place to be when trying to behave in the kitchen......LOL

[Buffycat3]

I weighed in at 208 this am- and tonight I am probably 225.. good Lord. I love my friends but omigod they eat... BUT- sat down and discussed my diet with the guy who is going to help bring me into the Southern States and a few shows this spring??? Awesome! No one has ever explained it to me like that. After today especially I am almost excited to start my diet in late March... :)

Ugh..I know what you mean about the weight gain from just one day of celebration. :D
..happy you had fun with your friends!

How excited I am for you to have someone with the know-how of dieting...and bring you to the stage.
...not many people (like me) get the great chance of having someone like that to help.
Best Of Luck!!


Be well tonight people and remember the many blessings that we have even when times are tough...True This!! :)

[BlondeAmazon]

Ugh..I know what you mean about the weight gain from just one day of celebration. :D
..happy you had fun with your friends!

How excited I am for you to have someone with the know-how of dieting...and bring you to the stage.
...not many people (like me) get the great chance of having someone like that to help.
Best Of Luck!!

True This!! :)

Seriously- He has a notebook- pages for me to copy- the foods to choose from, charts and everything. It will make it so much easier- no guesswork- AND he will help me week to week. If I can bring my legs in??? Holy mama I know I will kick butt. :D

I'm finally not full today- actually ate- LOL- went and did 90 min insane cardio- plus hour walk with pooch this am. Heading to grill salmon and see a movie this afternoon in Sarasota. Just have to stay away from popcorn ... :)

[BlondeAmazon]

Chest:

Smith Incline:
2X40X30
2X60X25
2X70X20
2X90X15
2X110X10
60X30

Incline DB Flys:
4X30X15

PecDeck:
4X150X10

Decline Press on Hammer (wt per side):
4X35X25

Cable Flys:
4X80X20

took my hour walk this am but am tired from staying up too late and having a couple glasses wine with dinner-so I didnt do my stepmill.--- totally worth it though;)

[blsmith]

That is a heck of a lot of volume! Very nice workout Maria! :)

[BlondeAmazon]

That is a heck of a lot of volume! Very nice workout Maria! :)

well thanks- Actually felt sorta blah and lazy yesterday-- LOL-- looking forward to tonight- hopefully back in the game.

[Tifflex]

Seriously- He has a notebook- pages for me to copy- the foods to choose from, charts and everything. It will make it so much easier- no guesswork- AND he will help me week to week. If I can bring my legs in??? Holy mama I know I will kick butt. :D

I'm finally not full today- actually ate- LOL- went and did 90 min insane cardio- plus hour walk with pooch this am. Heading to grill salmon and see a movie this afternoon in Sarasota. Just have to stay away from popcorn ... :)

I'm excited for you Maria! Having a good coach in your corner can make a huge difference. I look forward to you kicking butt:D.

Enjoy the movie!

[BlondeAmazon]

I'm excited for you Maria! Having a good coach in your corner can make a huge difference. I look forward to you kicking butt:D.

Enjoy the movie!

I CANT WAIT!!!! he is assessing my food now- seeing what i chow on on a daily basis- He is DETERMINED to bring in my legs... Im excited-now--- ask me how i feel in May....

tonight Back: -- felt strong tonight- :)

Wide Grip Pulldowns:
6X100X115

to back:
6X75X25

Straight Bar Pressdown:
4X50X25

Seated row Narrow Grip:
2X150X12
2X165X12

Bent Over BB Rows:
4X95X15

Rope to chest:
4X70X25

Pullovers on Cybex:
4X110X15

One Arm DB Rows:
4X65X10

60 min walk this am
30 min stepmill tonight

[BlondeAmazon]

Leg Day:

Extensions:
2X50X15
2X45X15
2X40X15

Sumo Squats on Risers:
6X65X25

superset with walking lunges with BB:
6X80X30

Extensions drop sets:

3 sets of below:
85X15
60X15
45X15

Hacks:
4X100X25
10 wide, 10 close, 5 toes

SLDL with Cables:
4X70X15

Hip Flexor on extension machine:
3X50X15 per leg

[BlondeAmazon]

Shoulders:

Smith to front OH Press;
3X30X15
3X40X15
3X60X15

to rear:
3X40X15
3X30X15
3X20X15

Lay on chest on incline front and side laterals:
4X10X10 front and 10 side

Standing front and side laterals:
4X25X15 to front 10 to sides

Reverse Pec Decks:
4X85X15

Seated side laterals:
4X10X35

Seated Cross Cable rows:
4X50X25

hour walk in am
30 in stepmill


went out to pizza AND wings-- (get my diet tomorrow night) but the grease was too much for my tummy (haven't had wings in 18 years) and anyway- didn't stay down long... blek

[BuckSpin]

went out to pizza AND wings-- (get my diet tomorrow night) but the grease was too much for my tummy (haven't had wings in 18 years) and anyway- didn't stay down long... blek

Well, at least now you know. I used to live 5 minutes from the ORIGINAL of this place:

http://www.quakersteakandlube.com/main.html

Tuesday night AYCE. I used to be able to down 60 no problem....

[BlondeAmazon]

Well, at least now you know. I used to live 5 minutes from the ORIGINAL of this place:

http://www.quakersteakandlube.com/main.html

Tuesday night AYCE. I used to be able to down 60 no problem....

omigod--- well wings is one thing I will not miss- dont think i will really miss pizza either... Ed gives me my food plan tonight- He wants to play with it to see what I respond to as I really have never followed a specific plan. Sorta been seat of my pants as no one has ever really taught me this stuff- the goal is to finally bring my legs in-- If we can manage that??? Well- I will post pics then do naked cartwheels in my street :)

Happy New Year to all!

[blsmith]

Happy New Year, Maria! 2010 will be your year! :)

[BuckSpin]

he goal is to finally bring my legs in-- If we can manage that??? Well- I will post pics then do naked cartwheels in my street :)

*gazillion replies race thru his cerebral cortex*

Nahhh, I got nuthin'....

[Buffycat3]

omigod--- well wings is one thing I will not miss- dont think i will really miss pizza either... Ed gives me my food plan tonight- He wants to play with it to see what I respond to as I really have never followed a specific plan. Sorta been seat of my pants as no one has ever really taught me this stuff- the goal is to finally bring my legs in-- If we can manage that??? Well- I will post pics then do naked cartwheels in my street :)

Happy New Year to all!

Fist off...Happy New Year to You!!

Wings and Pizza I have not had in a loooong time....I would prolly be like you and barf it back up. ugh! lol
I stick to a diet like Jillian Michael's quote you have. :D

How wonderful you are starting the year off with Ed and a new food plan!
Great stuff will come to you...Legs, Diet, Training, Comp, Cartwheels.....I just know it!

It'll be great watching you go thru it all :)

[BlondeAmazon]

Arms with Ed: (omigod)

Biceps:
EZ bar Curls:
2X25X25
35X25
45X25
55X15
65X15
90X10
100X10
110X10
35X30

DB Concentration curls two arms at a time:
25X20
30X15
35X15
40X10
25X30

Cable Curls:
50X12
60X12
70X12
50X15

Hammer Curls DB:
25X15
30X10
35X10
40X10

Triceps:
Skull Crushers:
40X20
50X20
60X15
30X30

superset with close grip press:
40X20
50X20
60X15
30X30

Tricep Rope:
(i honestly dont know the weight he kept putting it on)
6 sets of 20ish

DB Kickbacks:
4X25X10

ow ow ow ow ow

Happy New Year Everyone...

[Tifflex]

Arms with Ed: (omigod)

Biceps:
EZ bar Curls:
2X25X25
35X25
45X25
55X15
65X15
90X10
100X10
110X10
35X30

DB Concentration curls two arms at a time:
25X20
30X15
35X15
40X10
25X30

Cable Curls:
50X12
60X12
70X12
50X15

Hammer Curls DB:
25X15
30X10
35X10
40X10

Triceps:
Skull Crushers:
40X20
50X20
60X15
30X30

superset with close grip press:
40X20
50X20
60X15
30X30

Tricep Rope:
(i honestly dont know the weight he kept putting it on)
6 sets of 20ish

DB Kickbacks:
4X25X10

ow ow ow ow ow

Happy New Year Everyone...

I can only think of one word after reading this workout: OUCH!

Happy New Year!

[vanessa40]

Happy New Year
I'm not sure if i have ever posted in your journal but i love to read your workouts
You are very motivating..
Pizza and wings..now that is a meal

[BlondeAmazon]

Happy New Year
I'm not sure if i have ever posted in your journal but i love to read your workouts
You are very motivating..
Pizza and wings..now that is a meal

WOW! Thank you SO much for saying hello! There are days I think that I am just writing this to simply write it and have thought about stopping... It is so nice that you said hello- It re motivates me! Happy New Year!




I can only think of one word after reading this workout: OUCH!

Happy New Year!

LOL- my arms are still swollen today!!! ouchiesssss!!!

Hugs to you guys!!!

[ever1964]

Well, let me jump in here to encourage you to keep posting. You are in fact, very motivating. You do excellent work and it shows. The volume of your workouts is impressive as well. Keep up the good work along with everything else you have going on in your life.

[BlondeAmazon]

Well, let me jump in here to encourage you to keep posting. You are in fact, very motivating. You do excellent work and it shows. The volume of your workouts is impressive as well. Keep up the good work along with everything else you have going on in your life.


thank you so much-- I am feeling excited about starting my show prep and frustrated at where I am right now. Training is great- and going better and better but I HAVE to get a handle on the food stuff. Starting this new business, changing jobs, my new life in Florida, all have taken tolls on my focus. I dont really believe in NY resolutions, but I am using it as a benchmark to simply refocus my life and leave behind the "stuff" and worry that holds me back. The training partners I have are fun and helpful with motivating me to get into the gym consistently. I thank God for my new friends every day. Will see what the 2010 show season brings this year! Remind me of this post in 6 months when I am whining about the diet! LOL!

Many Blessings!

[BlondeAmazon]

Chest:

Incline Bench on Smith:
4X70X25

Flat Bench Flys with Cables:
4X15X15

seated Flys with CAbles:
4X15X10

Incline DB Flys:
4X30X12

Flat Bench on Hammer Strength (weight per side)
4X50X20 short reps

Decline Bench on Hammer Strength (weight per side)
4X40X20

[blsmith]

Great start to 2010. Happy sunday, Maria!

[ever1964]

Chest:

Incline Bench on Smith:
4X70X25

Flat Bench Flys with Cables:
4X15X15

seated Flys with CAbles:
4X15X10

Incline DB Flys:
4X30X12

Flat Bench on Hammer Strength (weight per side)
4X50X20 short reps

Decline Bench on Hammer Strength (weight per side)
4X40X20

Very solid chest workout. I am sure you experienced an awesome pump with that volume. I like how you reserved the stronger exercises for the end. I did some cable work this weekend and am thinking I will incorporate more.

[BlondeAmazon]

Very solid chest workout. I am sure you experienced an awesome pump with that volume. I like how you reserved the stronger exercises for the end. I did some cable work this weekend and am thinking I will incorporate more.

for a girl---- (LOL) my chest is pretty strong and I have good endurance- but my shoulder and back cant take the heavy weights. Very difficult for me to get sore from chest- even when I was training with Randy in NJ I rarely got sore and he killed me. Today starts my diet regime and consistent eating every 2.15 hours. I am hoping to see a steady change now and leaning in my abs (would love to see them again!!!) and waist. Would like to start understanding how my body responds to the foods I am eating and I am SO excited to have a week to week coach working with me:) :) :) :) :)

[BlondeAmazon]

Great start to 2010. Happy sunday, Maria!

thank you Sweetie!! You too! Best wishes and may all your goals and dreams come true in 2010! Many blessings to you and your family! Maria

[BlondeAmazon]

Back Day:

Wide Grip Pulldowns:
4X120X15

Cable Pullovers"
4X50X10 full ROM and 10 Half ROM

Rope to Chest:
4X55X20

Bent over BB Rows:
4X115X15

Low Row on Hammer Strength (wt per side)
4X50X15 slow

Seated Cable Row Narrow grip:
3X150X12

Seated Cable Row Wide Grip:
3X135X12

One Arm DB Rows:
4X60X10

Bicep Curls BB:
3 sets 40 lbs 21's

Bicep High Cable Curls:
3X15X20

30 min stepmill

STARTED NEW DIET TODAY!!!
weighed in at 212 this am--- will weigh in each week on Friday morning:) Diet will change each week..GOAL?? Bring in LEGS (finally) by June
Thank you ED!

[ever1964]

Back Day:

Wide Grip Pulldowns:
4X120X15

Cable Pullovers"
4X50X10 full ROM and 10 Half ROM

Rope to Chest:
4X55X20

Bent over BB Rows:
4X115X15

Low Row on Hammer Strength (wt per side)
4X50X15 slow

Seated Cable Row Narrow grip:
3X150X12

Seated Cable Row Wide Grip:
3X135X12

One Arm DB Rows:
4X60X10

Bicep Curls BB:
3 sets 40 lbs 21's

Bicep High Cable Curls:
3X15X20

30 min stepmill

STARTED NEW DIET TODAY!!!
weighed in at 212 this am--- will weigh in each week on Friday morning:) Diet will change each week..GOAL?? Bring in LEGS (finally) by June
Thank you ED!

All I can say is, WOW! This workout is a monster mix of power and volume. These numbers are very impressive. Moving this kind of weight and a diet change should yield the results you are looking for.

[BlondeAmazon]

All I can say is, WOW! This workout is a monster mix of power and volume. These numbers are very impressive. Moving this kind of weight and a diet change should yield the results you are looking for.

wow- well thank you- am a bit sore in the lats today- it went pretty quick - yesterdays workout- Now today? I have done some brutal leg workouts- but damn- a friend of mine suggested this- holy cow!

Smith Squats:
3X80X25 wide
3X80X25 close

120 walking lunges no weight- (circled the gym)

Hacks:
3X180X10 wide
3X180X10 close

120 walking lunges no weight

Leg Press:
3X360X10 wide
3X270X10 close

120 walking lunges no weight

Prone Ham Curls:
4X55X20

120 walking lunges no weight

Standing Calf Raises:
4X150X20

was going to do some cardio but discovered some buttface stole my phone- so had to go take care of that-- sheesh-- least they left my car keys:D

[Buffycat3]

*jaw drops* What a Leg Workout! Wow! Good for you, and good for your friend suggesting it.

Wut? Stole your phone??
Good Lord!

...did ya get him?

[BlondeAmazon]

*jaw drops* What a Leg Workout! Wow! Good for you, and good for your friend suggesting it.

Wut? Stole your phone??
Good Lord!

...did ya get him?

LOL It was a killer workout- the girls did great! Nah- didnt get him- I guess he just needed it more than i did!!! My new one is already on the way.

[ever1964]

LOL It was a killer workout- the girls did great! Nah- didnt get him- I guess he just needed it more than i did!!! My new one is already on the way.

That was a killer alright. You keep that up and those legs will definitely get where you want them. Somebody is either an idiot, or has huge stones to steal your phone. You should have called it before you cancelled it to see if they would answer.

[BlondeAmazon]

That was a killer alright. You keep that up and those legs will definitely get where you want them. Somebody is either an idiot, or has huge stones to steal your phone. You should have called it before you cancelled it to see if they would answer.
We tried that! They shut it off immediately- eh- I got a new one already- my BUTT IS SO SORE!!!

Shoulder Day:

Smith OH Press:
2X40X15
2X60X10
2X80X5
behind head:
2X60X10
2X40X15

upright Rows with BB:
3X50X12

Bent Over Laterals:
3X40X15

Front Cable Raises with Straight Bar:
4X30X15

OH Cybex Press seated backwards:
4X55X15

Seated Cross Cable Rows:
4X50X25

Hammer Strength OH Drop Sets (wt per side)
40X15
30X15
20X20

3 sets of above- varied reps- omigod--

30 min eliptical

[ever1964]

We tried that! They shut it off immediately- eh- I got a new one already- my BUTT IS SO SORE!!!

Shoulder Day:

Smith OH Press:
2X40X15
2X60X10
2X80X5
behind head:
2X60X10
2X40X15

upright Rows with BB:
3X50X12

Bent Over Laterals:
3X40X15

Front Cable Raises with Straight Bar:
4X30X15

OH Cybex Press seated backwards:
4X55X15

Seated Cross Cable Rows:
4X50X25

Hammer Strength OH Drop Sets (wt per side)
40X15
30X15
20X20

3 sets of above- varied reps- omigod--

30 min eliptical

Nice work again. I have shoulders and triceps in the morning. Gotta get some sleep to be ready!!

[BlondeAmazon]

Biceps:

Preacher Curls:
2X25X25
2X35X20
2X45X15
2X55X10
25X40

Hammer Curls with DB:
4X35X12

Cable Curls:
4X50X10 - one arm at a time

Rope Curls:
4X45X20

Concentration Curls with DB:
4X35X10

Triceps:

Close Grip Bench on Smith:
2X70X25
2X80X25

Ezbar press reverse grip--incline bench backed up to cable:
4X50X15

super with OH press
4X50X15

Rope Press Downs:
2X35X40

[BuckSpin]

Awesome new avi!

[Tifflex]

Awesome new avi!

X2; beautiful avatar Maria!

[BlondeAmazon]

So- I was in Miami today for the first time for a photo shoot thingy- and decided to check out La Fit down there- omigod- what a MESS!!! It was laid out like South Plainfield but what a freaking mess.. sheesh but I got a weenie chest workout in- my eyes were all bloodshot from being so tired- LOL

Chest:

Incline Smith Press:
2X70X25
2X60X25

Flat Bench DB PRess:
4X55X10

Flat Bench DB Flys:
4X30X12

Iso Wide Hammer (wt per side)
4X45X12

PecDeck:
4X130X10

on knees cable flys:
4X50X15

Decline Hammer Strength: (wt per side)
4X30X20

drove home and stopped at Golden Corral for my one cheat meal- whew- I am FULL! Ill be good now again till next Sunday- :)

[BlondeAmazon]

Ok- so my eyes were not red cause I was tired they ARE red due to a cold or infection.. PEACHYYYYYYYYY- So- not feeling so hot- stayed home yesterday but tried for a back workout today- sorta sucked really..

Wide Grip Pulldowns:
2X100X15
2X115X15
2X130X10
200X20

behind neck:
2X100X20
2X85X20

Narrow Grip Seated Rows:
4X150X12

Rope to chest:
4X55X25

Straight Bar Pressdown:
4X45X25

I need soup- but its not in my diet- ugh- so im going home to plop...

[blsmith]

A lot of that going on. I am in the same boat. Get some rest Maria.

[Buffycat3]

Sorry you're sick.
Usually if you're 'craving' something to eat...esp when sick, it's a good thing eat it.
However in your case, um, You're very dedicated :D

[BlondeAmazon]

Sorry you're sick.
Usually if you're 'craving' something to eat...esp when sick, it's a good thing eat it.
However in your case, um, You're very dedicated :D

I wish I had someone just to bring me soup- but when i get up to cook- its veggies and steak or chicken- good yes- but not soup. :(


A lot of that going on. I am in the same boat. Get some rest Maria.

ugh- i dont see doing legs tomorrow.. Thank you for the nice thoughts :)

[ever1964]

Sorry you are feeling bad! I hope you recover and can get back full speed in the gym soon.

[BlondeAmazon]

i have Pink Eye! Went to doc today- 2-3 days away from gym cause I am too contagious. dammit jim! I am blaming Barb for being in New Jersey! My workout partner gone and my body revolted...

[Buffycat3]

Oh Crap! So Sorry! :(
I had conjunctivits (pink eye) before....um, a couple times :rolleyes:
Make sure you use the medicine exactly as directed...or it could reoccur.

[BlondeAmazon]

Thanks everyone! It sucks major!

[ever1964]

Thanks everyone! It sucks major!

So, how are you feeling tonight?

[BlondeAmazon]

So, how are you feeling tonight?

LOL! I look like a pirate. I have to wear a patch and meds outside all day- Will hit the gym again Monday I hope. The patch and bandage should help keep crap outta it and medicine in it! What a pain in my pattoty .

[blsmith]

Just a small bump on the road to greatness. :) Have a great weekend Maria!

[BuckSpin]

LOL! I look like a pirate.

VRGBzvofpeI

[BlondeAmazon]

AHAHAHAHAHAHAHAHAHAHA BUCK!! You are a penis-- FUNNY!! But still---LOL

[BuckSpin]

AHAHAHAHAHAHAHAHAHAHA BUCK!! You are a penis-- FUNNY!! But still---LOL

<<<<< *spews monitor with badly needed morning coffee* LOL!

And there are 4 more of those!

[BlondeAmazon]

lol- well im feeling better- interviewing and making dog biscuits today- should be back to normal by monday. eye is clearing up finally....

[ever1964]

You hitting the gym tomorrow? That case of "Pirate Eye" can only hold up for so long you know. :)

[BlondeAmazon]

You hitting the gym tomorrow? That case of "Pirate Eye" can only hold up for so long you know. :)

Definitely, heading in this afternoon for chest with girls. Eye still isnt healed all the way up- but its a bit better- time to get back to work.

[Tifflex]

I'm glad you're better!

[BlondeAmazon]

Thank you for all the well wishes- eye is still swollen but doesnt hurt- Thank you God....Felt GREAT to be back in gym

Back:
Wide Grip Pulldowns:
2X100X20
2X115X15
2X130X10
100X25

Behind Head:
4X85X25

Narrow Grip Seated Cable Rows:
4X150X12

Straight Bar Pressdowns:
4X50X25

Rope to Chest:
4X55X20

One Arm DB Rows:
4X65X10

Hammer Strength Low Row: (wt per side)
4X50X25

High Row Hammer Strength: (wt per side)
4X80X15

Biceps:
Preacher Curls:
4X50X15

Cable Curls individual arm:
4X50X10

30 min eliptical

[BlondeAmazon]

Chest Day:

Incline Smith:
4X70X25

Incline Smith:
4X100X10 slow negatives

Flat Bench DB PRess:
4X55X12

Flat Bench DB Flys:
4X30X15

Cable Flys:
4X25X20

Decline Hammer Strength:9wt per side)
4X70X15

PecDeck:
4X130X10

superset:
4X10 pushups

triceps:

Pressdowns:
4X200X20

Cable Kickbacks:
4X40X15

35 min eliptical

[freebirdmac]

Whew! I'd hate to see your workouts when you're trying to gain mass! :eek:

[BlondeAmazon]

Whew! I'd hate to see your workouts when you're trying to gain mass! :eek:

LOL- i am so glad I am really past that heavy stuff:)

[BlondeAmazon]

Arm Day:

Close Grip Bench decline on smith:
2X50X25
2X70X20
2X90X15
2X110X10
60X40

Reverse Grip Cable pressdowns:
4X45X15
superset
overhand close grip Cable Pressdowns:
4X45X15

Rope Cable Pressdowns:
4X50X10

Standing Cable Overhead Press with Rope:
4X25X12

Bicep:
Preacher Curls:
4X75X10

Hammer Curls with DB:
4X30X15

Concentrations Curls with DB:
4X30X10

Cable drop set - 21
35X21
30X21
25X21

45 min eliptical

[ever1964]

Looking strong in here. Glad to see you are back hitting it strong.

[BlondeAmazon]

Looking strong in here. Glad to see you are back hitting it strong.

Yes Sir!!!

Leg Day:

Sumo Squats on platforms with DB:
6X60X20

Superset with Walking Lunges:
6X90X30

Smith Squats close:
4X90X20

SLDL:
4X145X15

Hacks:
4X100X20-- 10 wide 10 close

Leg Press:
2 sets drops:
200X20
150X15
100X15
50X20

Extensions Negs:
4X50X15

Seated Calves:
4X90X20

40 min bike

[BlondeAmazon]

Well that leg workout about killed all of us so we were draggin a bit tonight--

Shoulders:

Smith OH Press:
6X50X15

to rear:
4X30X20

Seated Laterals:
4X15X30

Standing DB Laterals to above head- squeeze knuckles together and lift shoulders- OUCH
4XX15

Shrugs with BB:
4X135X15

Seated Cross Cable for rear delts:
4X60X25 slow

Seated Reverse Hammer Strength OH press:(wt per side)
4X50X15

Drop Sets-- 2 sets:- Hammer Strength OH Press (wt per side)
40X15
30X15
20X15
10X15

sonofabitch-- our asses hurt every time anyone sat down-- LOL-

20 min eliptical- home- hot bath- glass wine- Thank you God... i would give my right arm for a good butt rub right about now---

Hot Yoga in am!! after my walk

PS-- down to 205 from 217 on NYE!!! Thank you Ed for my DIET!!!

[Buffycat3]

Wow...what a super day of training! Way to go!!
You got me inspired for my leg workout tomorrow!

Congrats on your weight loss..Whoo!


I read your post about Greek Yogurt....I am now interested in it. I'll have to check it out.
( if I can find it in my grocery store....do you think Walmart sells it? )

[ever1964]

Nice workouts. Congrats on the weight loss. Diet plus all of that volume in the workouts is paying off in results. I was suffering from sore legs and rear today too from legs on Wednesday. Wrenched my back during my back routine tonight. Heating pad to come. Have a great weekend.

[BlondeAmazon]

Wow...what a super day of training! Way to go!!
You got me inspired for my leg workout tomorrow!

Congrats on your weight loss..Whoo!


I read your post about Greek Yogurt....I am now interested in it. I'll have to check it out.
( if I can find it in my grocery store....do you think Walmart sells it? )

The Wallmart Superstore sells it!! I always get the plain nonfat and add the splenda and the frozen blueberries- but you can get fruit in it- just more sugar- GREAT stuff!!!


Nice workouts. Congrats on the weight loss. Diet plus all of that volume in the workouts is paying off in results. I was suffering from sore legs and rear today too from legs on Wednesday. Wrenched my back during my back routine tonight. Heating pad to come. Have a great weekend.

omigod the hot bath helped me- glass of wine- would still like that butt rub but I guess I will have to wait for that.. LOL! Have a WONDERFUL weekend! I am going to hot yoga in am then to see Avatar in 3d and go to Sushi!! YAY! Then off to the beach on Sunday-- Shop is opening soon so I am taking advantage of my free time.

[BlondeAmazon]

Had a great hot Yoga class on Saturday- although the instructor hates me- he just isnt a fan of bodybuilders AT ALL! LOL! Hes one of those men who has stick arms and stick legs and a gut with a speedo and ass crack... sigh... BUT- i will continue to go as long as he isnt too nasty to me because it really helps me with overall development.

Chest day today:

Cable Flys:
2X35X20
2X45X15
35X20

Smith Chest Press Incline:
2X70X15
2X90X15
2X100X10
2X110X7
50X25

Flat Bench DB Press:
4X55X12

PecDeck One arm at time cross over center slow and hold:
3X115X10
PecDeck reg:
3X135X10

Decline Hammer Strength (wt perside)
4X40X15

wow- thats it- LOL- was late getting in and worked out solo so only hung in there an hour- no cardio tonight.

[ever1964]

Had a great hot Yoga class on Saturday- although the instructor hates me- he just isnt a fan of bodybuilders AT ALL! LOL! Hes one of those men who has stick arms and stick legs and a gut with a speedo and ass crack... sigh... BUT- i will continue to go as long as he isnt too nasty to me because it really helps me with overall development.

Chest day today:

Cable Flys:
2X35X20
2X45X15
35X20

Smith Chest Press Incline:
2X70X15
2X90X15
2X100X10
2X110X7
50X25

Flat Bench DB Press:
4X55X12

PecDeck One arm at time cross over center slow and hold:
3X115X10
PecDeck reg:
3X135X10

Decline Hammer Strength (wt perside)
4X40X15

wow- thats it- LOL- was late getting in and worked out solo so only hung in there an hour- no cardio tonight.

That workout was serious weight plus volume. Nice job. The instructor, that is called jealousy, envy, or maybe fear. :)

[BlondeAmazon]

That workout was serious weight plus volume. Nice job. The instructor, that is called jealousy, envy, or maybe fear. :)

Thanky!

Back Day:

Seated Rows Narrow Grip:
2X135X15
2X150X12
2X165X10
2X150X12
2X135X15

Wide Grip Pulldowns:
4X110X15

Reverse Grip Pulldowns:
4X90X20

Rope To Chest:
4X55X20

Straight Bar Pressdowns:
4X45X25

Pulldowns on Hammer Strength(wt per side)
4X75X10

Pullovers on Cybex:
4X95X15

Close Grip Pulldowns:
4X135X8

One Arm DB Rows:
4X60X10

Bicep Curls on Cybex:
4X65X20

30 min stepmill- whew =- pooped

[Buffycat3]

Had a great hot Yoga class on Saturday- although the instructor hates me- he just isnt a fan of bodybuilders AT ALL! LOL! Hes one of those men who has stick arms and stick legs and a gut with a speedo and ass crack... sigh... BUT- i will continue to go as long as he isnt too nasty to me because it really helps me with overall development.

OYE! You poor thing, heh!
The things to go through in order to achieve....lol



Chest day today:

Cable Flys:
2X35X20
2X45X15
35X20

Smith Chest Press Incline:
2X70X15
2X90X15
2X100X10
2X110X7
50X25

Flat Bench DB Press:
4X55X12

PecDeck One arm at time cross over center slow and hold:
3X115X10
PecDeck reg:
3X135X10

Decline Hammer Strength (wt perside)
4X40X15

wow- thats it- LOL- was late getting in and worked out solo so only hung in there an hour- no cardio tonight.

An hour of strength! Way to go...solo! ;)

[BlondeAmazon]

OYE! You poor thing, heh!
The things to go through in order to achieve....lol



An hour of strength! Way to go...solo! ;)

i was tired so solo was ok- I love the girls- there are actually FIVE of us on most days- LOL- the gym calls us Team Muscle- LOL!

[BlondeAmazon]

Found out today my schedule will change and I have to go back to morning workouts solo. My new business demands my attention all afternoon and evening. :( Happy about the biz-- but will miss my girls..

Leg Day:

Squats on Smith:
6X110X30 15 wide 15 close

Leg Press:
3X270X15 wide
3X270X15 close
3X180X20 deep slow pulses wide
3X180X20 deep slow pulse close

Hacks:
3X180X10 wide
3X180X10 close

Prone Hams:
3X75X15

Extensions:
3X70X15

Abductors:
3X175X25

Adductors:
3X175X25

Smith One Leg Lunges back leg hiked up on bench:
3X30X10

Smith Lunges front leg up on riser:
3X50X10

no cardio-- ugh

[BlondeAmazon]

Does helping unload then shelving alone- 6000 lbs of pet food constitute a workout? Cause it sure feels like it... and my legs are sore as hell... - Will be back in the groove by Monday .

[ever1964]

Does helping unload then shelving alone- 6000 lbs of pet food constitute a workout? Cause it sure feels like it... and my legs are sore as hell... - Will be back in the groove by Monday .

It definitely qualifies as work. There has to be some cardio value there too. Obviously, the squatting was beneficial to the legs. Just remember too, the profits from every pound moved, in muscle training and $$$.

[BlondeAmazon]

It definitely qualifies as work. There has to be some cardio value there too. Obviously, the squatting was beneficial to the legs. Just remember too, the profits from every pound moved, in muscle training and $$$.

Omigod I am soooooooooooooo tired. I know that owning and running my own business eventually will be so totally worth it. But the set up part of it is brutal. 10-14 hour days are killin me- gotta work tomorrow again probably only about 6 hours- LOL- then finalizing Mon and Tues and OPEN WED!!! We already have appointments!

[BuckSpin]

Does helping unload then shelving alone- 6000 lbs of pet food constitute a workout? Cause it sure feels like it... and my legs are sore as hell... - Will be back in the groove by Monday .

I don't think you could find that one on an online calorie calculator, but heck yeah that counts! I know when I shovel snow, for me, its about 600 cals/hour.

[Tifflex]

Omigod I am soooooooooooooo tired. I know that owning and running my own business eventually will be so totally worth it. But the set up part of it is brutal. 10-14 hour days are killin me- gotta work tomorrow again probably only about 6 hours- LOL- then finalizing Mon and Tues and OPEN WED!!! We already have appointments!

Congratulations!

[Buffycat3]

Greatness!
You buisness will be successful...I just know it!
Have Fun!

[BlondeAmazon]

Thank you guys- i must say I am looking forward to hitting the gym again tomorrow morning- Also- without all the girls I will go through my workouts much faster and can tailor my workouts a bit more toward myself rather than the smaller women- I will miss having a partner but it will be fine- Thank you all for the kind wishes and support!!!

[BlondeAmazon]

YAY! Back to work and hitting mornings alone- takes much less time by myself.

Chest:

Smith Incline Press:
2X50X25
2X70X15
2X90X10
50X20

Flat Bench Cable Flys:
4X15X15

seated Flys:
4X15X10

Flat Bench DB Press:
4X55X10

Incline DB Fly:
4X25X15

Decline Hammer Strength Press: (wt per side)
4X90X12

PecDeck:
4X130X10


30 min stepmill

[blsmith]

Seems like you prefer working alone! Great workout! Keep it up Maria! :D

[BlondeAmazon]

Seems like you prefer working alone! Great workout! Keep it up Maria! :D

No- its not that I prefer alone- I enjoy the company of my workout buddies- but I DO get through the workout in half the time which is great for the mornings;)

[ever1964]

Nice workout. You getting psyched about the opening?

[freebirdmac]

Sounds like everything is going great! Best of luck on the business! I hope it takes off fast :)

[BlondeAmazon]

Thank you all for the good wishes- I have never owned a retail shop like this and to be surrounded by pet people hopefully will be a bit more cheery than training people.LOL! I am excited to start my new career although wow- I sure am working alot- work, train, sleep, eat-- that is IT in my life at this time.. whew..


LEG DAY!!!
today by myself I tried something a bit different and took even my crazy leg workouts up a notch... I am slowing down my reps and trying to go as deep as possible with each exercise. This workout took me about 90 min.
here we go

Squats on Smith:
3X90X20 wide
3X90X20 close

superset with Walking Lunges with BB:
6X40X30

Hacks:
3X180X10 wide
3X180X10 close

superset with Walking Lunges with BB:
6X60X30

Leg Press:
3X320X10 wide
3X320X10 close

superset with Walking Lunges with BB:
6x80X30

Calves on Leg Press:
6X320X15

omigodddddd this is the first time I felt pukey in a long time--- whew-

[BlondeAmazon]

It was extremely hard for me to focus on my workout this am due to shop opening. I am trying to not micromanage my staff and trust them AND my father.. LOL! Since I work till 8pm I will get there by 9 and we should be good.. patience is tough for me..

Back:
Wide Grip Pulldowns:
2X85X15
2X115X10
2X100X12

to rear:
2X85X20
2X75X20

Straight Bar Pressdowns:
3X45X20

Close Grip Pulldowns:
3X135X10

Seated Narrow Grip Rows:
3X50X15

Seated REAL wide grip Rows:
3X90X20

Hammer Strength Pulldowns: wt per side
4X55X15

One Arm DB Rows:
4X60X10

[ever1964]

So, how goes it at the shop? Hopefully you are busy, busy.

[BlondeAmazon]

So, how goes it at the shop? Hopefully you are busy, busy.

holy crappo- yea been a zoo-- but we are settling in nicely and once the inventory is into the POS system I think we will be set- already planning on expanding into the next office and knocking down a wall!! Having alot of fun but am tired.

Shoulders:
OH Press on Smith:
2X20X15
2X30X15
2X40X15

Front and Side Standing Laterals with DB:
4X20X15 to front and 10 to sides

Seated Cross Cable Rows:
4X50X20

Hammer STrength OH Press:
4X60(per side)X10

Reverse PecDeck:
4X85X20

[BlondeAmazon]

Chest:

Incline on Smith:
2X50X25
2X70X25
2X50X25

Flat Bench DB Press:
4X55X10

Flat Bench DB Fly:
4X30X15

Decline Hammer Strength(perside)
4X70X15

PecDeck:
4X130X10

Standing Cable Flys:
4X30X15

30 min stepmill

started 2nd phase of diet- shooting to drop 10 lbs in 4 weeks-

[blsmith]

Superwoman is in the house.... entrepreneur, mom, Amazon goddess, it never ends. :D

Seriously though Maria, sound like things are going great for you! I wish you all the best in all you do! :)

[BlondeAmazon]

Superwoman is in the house.... entrepreneur, mom, Amazon goddess, it never ends. :D

Seriously though Maria, sound like things are going great for you! I wish you all the best in all you do! :)

awwwwwwwww well sheesh- thank you. I am excited about the focus of my life right now- Wish I had a great person to share it all with but perhaps in time. I have wonderful friends here that I spend alot of time with and I am very excited for Brittany to get here next week. If my other niece would get out of the hospital and get well that would be great. But I pray for her every day..

Today is Back Day:

Fixed Pulldown:
2X70X15
2X85X15
2X100X15
2X115X15
2X130X12
2X150X10
85X25

Seated Narrow Grip Row:
4X1150X12

Rope To Chest:
4X50X25

Reverse PecDeck:
4X100X15

One Arm DB Rows:
4X60X10

30 min eliptical

[blsmith]

awwwwwwwww well sheesh- thank you. I am excited about the focus of my life right now- Wish I had a great person to share it all with but perhaps in time. I have wonderful friends here that I spend alot of time with and I am very excited for Brittany to get here next week. If my other niece would get out of the hospital and get well that would be great. But I pray for her every day..

I am sure that he (or she) will come along. Your focus is on more important things but trust me, when the time comes and you are ready, it will come! :)


Today is Back Day:

Fixed Pulldown:
2X70X15
2X85X15
2X100X15
2X115X15
2X130X12
2X150X10
85X25

Seated Narrow Grip Row:
4X1150X12

Rope To Chest:
4X50X25

Reverse PecDeck:
4X100X15

One Arm DB Rows:
4X60X10

30 min eliptical

Very nice back work out! That will definitely bring out your back nicely! :)

[BlondeAmazon]

Leg Day:

Lap around the gym walking lunges with 40lbs on back- about 140 lunges

Leg Press:
3X320X10 wide
3X320X10 close

Lap around the gym walking lunges with 40lbs on back- about 140 lunges

Hacks:
3X180X10 wide
3X180X10 close

Lap around the gym walking lunges with 40lbs on back- about 140 lunges

Smith Squats:
3X50X25 wide
3X50X25 close

Lap around the gym walking lunges with 40lbs on back- about 140 lunges

SLDL:
4X135X15

Lap around the gym walking lunges with 40lbs on back- about 140 lunges

Standing Calves:
4X150X15

[blsmith]

Leg Day:

Lap around the gym walking lunges with 40lbs on back- about 140 lunges

Smith Squats:
3X70X25 wide
3X70X25 close

Lap around the gym walking lunges with 40lbs on back- about 140 lunges

Hacks:
3X180X10 wide
3X180X10 close

Lap around the gym walking lunges with 40lbs on back- about 140 lunges

Leg Press:
3X320X10 wide
3X320X10 close

Lap around the gym walking lunges with 40lbs on back- about 140 lunges

SLDL:
4X135X15

Lap around the gym walking lunges with 40lbs on back- about 140 lunges

Standing Calves:
4X150X15

Holy lunges batman!!! :eek: That is hardcore! Awesome workout Maria! :D

[ever1964]

Hey Maria. Great to see you are still hitting it hard with everything else you have going on. I guess it's that Amazon coming out in force. Nice workouts. Keep on keeping on!

I agree on those lunges, and lunges, and lunges, and lunges. Lucky a truckload of pooch eats didn't arrive on the day after that.

[BlondeAmazon]

Holy lunges batman!!! :eek: That is hardcore! Awesome workout Maria! :D

LOl- i had to edit a bit because I wrote the workout before I did it- couldn't get to the squat machine at first- that last set of lunges about did me in...





Hey Maria. Great to see you are still hitting it hard with everything else you have going on. I guess it's that Amazon coming out in force. Nice workouts. Keep on keeping on!

I agree on those lunges, and lunges, and lunges, and lunges. Lucky a truckload of pooch eats didn't arrive on the day after that.

actually-- we get a shipment today-- but not 6000 lbs:D

IM DOWN TO 202.6!!!!!!!!!!!!! W00t!!!

[BlondeAmazon]

omigodddddddddddddddd- my quads-- i cant move--- help- ive fallen and I cant get up.... oh damn---LOL

[Tifflex]

omigodddddddddddddddd- my quads-- i cant move--- help- ive fallen and I cant get up.... oh damn---LOL

LOL! Do you need a Hoveround?

AFrkChdVC-g

[BlondeAmazon]

LOL! Do you need a Hoveround?

AFrkChdVC-g

AHAHAHAHAHAHA!!! I am at the shop brushing and grooming all the fussy dogs-- lordy-- squating up and down-- yikes- a hoveround might actually help!!!

[ever1964]

omigodddddddddddddddd- my quads-- i cant move--- help- ive fallen and I cant get up.... oh damn---LOL

Honestly! You cannot act as if you did not expect this after 1237 lunges, right???

[BlondeAmazon]

Honestly! You cannot act as if you did not expect this after 1237 lunges, right???

I didnt do THAT many-- sheesh- it was um.. 700 i think...

Abs:
Hanging Leg Raises:
4X10 to right
4X10 to left

Weighted pulldowns with Rope:
4X60X25


Biceps:
Hammer Strength Curls:
40X20
50X20
60X20
70X15
80X15
90X12
100X12
60X20

Incline Bench DB Hammer Curls:
4X25X12 slow slow slow slow

Incline Bench DB wrists and elbows up curls:
4X15X15 slow slow slow slow-- yes Ed- ok Ed- going slow

High Cable Curls:
4X25X15

25 min on Eliptical

Had my cheat at my friends house- homemade Italian and desserts-- sheesh-- back to diet tomorrow:)

wanna break 200 this week!

[Rasc170]

........you had me at blonde amazon

[BlondeAmazon]

........you had me at blonde amazon

pfttttttttttt LOL! Thank you?

[user94984100999]

I didnt do THAT many-- sheesh- it was um.. 700 i think...

Abs:
Hanging Leg Raises:
4X10 to right
4X10 to left

Weighted pulldowns with Rope:
4X60X25


Biceps:
Hammer Strength Curls:
40X20
50X20
60X20
70X15
80X15
90X12
100X12
60X20

Incline Bench DB Hammer Curls:
4X25X12 slow slow slow slow

Incline Bench DB wrists and elbows up curls:
4X15X15 slow slow slow slow-- yes Ed- ok Ed- going slow

High Cable Curls:
4X25X15

25 min on Eliptical

Had my cheat at my friends house- homemade Italian and desserts-- sheesh-- back to diet tomorrow:)

wanna break 200 this week!really a great session!!!!

[ever1964]

Nice workout. Italian is an excellent cheat meal.

[BlondeAmazon]

Thank you guys:)

I guess the gym and bars are where all the single people hang out on VD cause it was pretty quiet tonight. Did half ass workout- very tired- went home and took hot bath and a sleep aid- gonna crash and hope to get 10 hours sleep or so:)

Chest:

Incline DB Press:
4X50X10

superset
Incline DB Flys:
4X30X15

Chest press Machine:
4X115X12

PecDeck:
4X130X10

Decline Hammer (wt per side)
4X55X12

Happy VD Peoples..

[BlondeAmazon]

Back Day:

Incline DB Rows:
4X60X10

Seated Narrow Grip Rows:
4X150X15

Wide Grip Pulldowns:
4X110X12

Narrow Grip Pulldowns:
4X130X8

Bent Over BB Rows:
4X135X10

Low Rows on Hammer (wt per side)
4X70X15

eliptical- 30 min

[BlondeAmazon]

Leg Day:

Did a little Circuit thing with 4 big movements:

Walking Lunges with BB:
90X30

Hacks:
200X10 wide
200X10 close

Walking Lunges with BB:
90X30

Leg PRess:
270X10 wide
270X10 close

Walking Lunges With BB:
90X30

Squats on Smith:
140X10 wide
140X10 close

Walking Lunges with BB:
90X30

Did above circuit 3 times for a total of 6 sets of each leg press, hacks, and squats and 10 sets of lunges

Donkey Calf Raises:
4X180X15

[ever1964]

You are really crushing legs these days. With that going on, I suspect you will be able to break 200 this week. Are you able to stick to a reasonable diet and get enough meals in with the new business schedule?

[BlondeAmazon]

You are really crushing legs these days. With that going on, I suspect you will be able to break 200 this week. Are you able to stick to a reasonable diet and get enough meals in with the new business schedule?


I am able to follow my diet yes - no problem- am still at 202 this week- Legs? well I feel better since I moved here with the warmth- I dunno- they just seem stronger- My upper body workouts arnt going crazy but legs seem to just keep progressing. I was amazed i could do 200lb hacks to the floor- they seem to be getting easier for me- squats harder- LOL but hey- I am feelin good and my jeans are saggin:)

Had to go to to a 2 day on one day off schedule though- need more rest..

[BuckSpin]

It will be interesting to see how all the 50lb doggie food bag squats/deads/GMs work out. Doing any power cleans with those? LOL

[BlondeAmazon]

It will be interesting to see how all the 50lb doggie food bag squats/deads/GMs work out. Doing any power cleans with those? LOL

oh Buck- now that i have all that inventory on the shelves - it only comes down one bag at a time with LONGGGGGGGGGGGGGG rest periods:) I am SO glad I am strong though- Some of these damn dogs will really challange you with tryin to jerk you off your feet. We deal with a large amount of labs and goldys and shepards. They are STRONG- sheesh-

[ever1964]

oh Buck- now that i have all that inventory on the shelves - it only comes down one bag at a time with LONGGGGGGGGGGGGGG rest periods:) I am SO glad I am strong though- Some of these damn dogs will really challange you with tryin to jerk you off your feet. We deal with a large amount of labs and goldys and shepards. They are STRONG- sheesh-

Well, I think it is awesome that you are able to work in something you chose and enjoy and get the financial benefit from. I am sure you can hold your own with any of those pooches.

[BlondeAmazon]

Well, I think it is awesome that you are able to work in something you chose and enjoy and get the financial benefit from. I am sure you can hold your own with any of those pooches.

the pooches dont freak me out- the MEAN NASTY CATS??? wowee-

Shoulders:

OH Press on Smith:
4X50X12

Front Laterals:
4X25X15

Standing Side Laterals:
4X20X10

Seated Cross Cable Rows:
4X60X25

BB Shrugs:
4X135X15

superset with Cable Shrugs:
4X100X15

Seated Side Laterals:
4X5X50

short workout tonight- off to Aprils new house:)

[Buffycat3]

Great workouts! I love reading them! :)

I would really enjoy any or all stories you have to tell about your business...especially the nasty cat stories..lol

Have a great day!

[ever1964]

the pooches dont freak me out- the MEAN NASTY CATS??? wowee-

Shoulders:

OH Press on Smith:
4X50X12

Front Laterals:
4X25X15

Standing Side Laterals:
4X20X10

Seated Cross Cable Rows:
4X60X25

BB Shrugs:
4X135X15

superset with Cable Shrugs:
4X100X15

Seated Side Laterals:
4X5X50

short workout tonight- off to Aprils new house:)

28 sets, yeah turn it up a little next time, slacker. :) This is a power workout. Your shoulders should have been toasted. BTW, my mom has 8 cats. She draws them like a magnet.

[BlondeAmazon]

Great workouts! I love reading them! :)

I would really enjoy any or all stories you have to tell about your business...especially the nasty cat stories..lol

Have a great day!

AHAHAHA OMYGOD!!! We had 2 cats come in on our first cat day

Sweetie Pie
and Tiger

Now Tiger was this big persian fluff ball with a huge tummy pooch and totally gentle- I gave him a lion cut and a bath and he was a good little kitty.

Sweetie Pie??? Beautiful cat- One of the most incredible looking cats I have ever seen. I think its because Satan himself was lurking behind her eyes. Her owner said she was quite a princess and was a bit rough to handle. Ok- well I was raised on a ranch with feral cats- not afraid of them- Cats that are scared are not hard to handle if your gentle and keep your fingers and forearms out of their way. Well Katrina was here so I had her help me as we had to trim ol Sweetie Pies nails- HOLY ****T the world exploded. That spawn of Satan came after us with a growl equal to a Tiger (not our Tiger cause he was nice) But a WILD RAVONOUS CRAZY RABID TIGER. Jeezzzzzzzzzz scared the holy crap outta me. I have never been afraid of a cat but she did it. I managed to hold her scruff down and we clipped 3 feet- couldnt get the angle on the 4th. Now- when we turned on the water to bathe her? She melted and loved it. I mean she wasnt purring or anything. But she settled down. Strange- Tigers in the wild like water- figures. In the drying kennel she curled up in a ball and every time i tried to move her she gave me the Satan look and growled at me. Sweetie Pie and I are not friends. I am ordering a cat muzzle special for Sweetie Pies next visit.

[Buffycat3]

Ah-Ha!
What an experience for you!
Thanks for sharing!

Cats are unique individual creatures, aren't they?
I have 5 boys and have had some fun times....still and forever :)

[BlondeAmazon]

Heading into my 8th week preppin for the June 12th Show in Tampa. Purchased a bunch of vitamins online tonight- B-6, B-12, Carnatine, Cod Liver Oil, Fish, BCAA, Glutamine and ALA on top of what I take on a reg basis. Diet is getting a bit more stressful as I didnt drop weight this week and my coach wants to see if its water or I am holding fat or what the hell is going on in my system. 18 grams of carbs 5 times a day is it right now. Anyway- changed the photo on my profile pic to remind me how to NOT blow a show like I did that last one. More cardio- less excuses-- Night all...

[ever1964]

Heading into my 8th week preppin for the June 12th Show in Tampa. Purchased a bunch of vitamins online tonight- B-6, B-12, Carnatine, Cod Liver Oil, Fish, BCAA, Glutamine and ALA on top of what I take on a reg basis. Diet is getting a bit more stressful as I didnt drop weight this week and my coach wants to see if its water or I am holding fat or what the hell is going on in my system. 18 grams of carbs 5 times a day is it right now. Anyway- changed the photo on my profile pic to remind me how to NOT blow a show like I did that last one. More cardio- less excuses-- Night all...

Are you getting enough water intake and rest with starting the new business? I find those two are key and when I don't drop any weight, it is probably due to one of those. It could also be the added stress of starting the business. That last sentence implies the motivation to get the job done. I can relate. If I want to compete this summer, I have to do the same. The difference with you is...you have plenty of size. You just have to expose it. You are very motivating, so keep it on the tracks and do what you know you can do.

[BuckSpin]

How are the ZZZZZZZZs going?

[Buffycat3]

18 grams of carbs 5 times a day is it right now. ...

What does your carbs consist of?

[BlondeAmazon]

Are you getting enough water intake and rest with starting the new business? I find those two are key and when I don't drop any weight, it is probably due to one of those. It could also be the added stress of starting the business. That last sentence implies the motivation to get the job done. I can relate. If I want to compete this summer, I have to do the same. The difference with you is...you have plenty of size. You just have to expose it. You are very motivating, so keep it on the tracks and do what you know you can do.

I am drinking about a gallon a day including my workout water- using alot of crystal lite- We have a kitchen at the shop so I have cold water available freely- the shop is starting to jive and less stress now so I am settling in better. I am huge really- and have no ambition to get bigger. I dont think I lift crazy heavy for my size. I enjoy challanging my legs as I am sure you notice. But sometimes I am wondering if it is time to switch things up a bit. I was thinkin 8 weeks out from show I would switch to mainly isolation moves for my legs. Tons of extensions and hams and such- not so many heavy hacks and leg presses. Still do the lunges- but then focus on isolation?>?????????????? Thoughts?


How are the ZZZZZZZZs going?

I sleep on average 7-8 hours a night like 10,000 rocks actually. Wake up naturally. I am a fussbudget about my bedding and my bed and lemme tell you... COMFYYYYYYY. Once in a while I have a rough night but thats the exception not the rule.


What does your carbs consist of?

Sweet taters and Quinoa right now- green beans in the evening. No fruit of any sort cept on cheat meal.

[ever1964]

I am drinking about a gallon a day including my workout water- using alot of crystal lite- We have a kitchen at the shop so I have cold water available freely- the shop is starting to jive and less stress now so I am settling in better. I am huge really- and have no ambition to get bigger. I dont think I lift crazy heavy for my size. I enjoy challanging my legs as I am sure you notice. But sometimes I am wondering if it is time to switch things up a bit. I was thinkin 8 weeks out from show I would switch to mainly isolation moves for my legs. Tons of extensions and hams and such- not so many heavy hacks and leg presses. Still do the lunges- but then focus on isolation?>?????????????? Thoughts?

So you are 16 weeks out right now. I think it is going to come down to how you are conditioned at 8 weeks. How many pounds (approximately) do you think you need to lose by comp time? I realize that is a difficult question. Depending on how much cardio you feel forced to do as you progress toward comp time, you will want to keep in some heavier (by comparison) exercises to maintain your size. Nothing wrong with switching things up, but mostly isolation may tend to cause you to miss working some key elements in the overall physique vs. compound exercises that bring in more muscle groups.


I sleep on average 7-8 hours a night like 10,000 rocks actually. Wake up naturally. I am a fussbudget about my bedding and my bed and lemme tell you... COMFYYYYYYY. Once in a while I have a rough night but thats the exception not the rule.

That's great that you can get that much sleep.


Sweet taters and Quinoa right now- green beans in the evening. No fruit of any sort cept on cheat meal.

What are your current macro counts per day?

[BlondeAmazon]

So you are 16 weeks out right now. I think it is going to come down to how you are conditioned at 8 weeks. How many pounds (approximately) do you think you need to lose by comp time? I realize that is a difficult question. Depending on how much cardio you feel forced to do as you progress toward comp time, you will want to keep in some heavier (by comparison) exercises to maintain your size. Nothing wrong with switching things up, but mostly isolation may tend to cause you to miss working some key elements in the overall physique vs. compound exercises that bring in more muscle groups.



That's great that you can get that much sleep.



What are your current macro counts per day?

yea my lifting coach tonight told me same thing about the weight- stay heavy as long as i can and add in the iso exercises. yea i sleep like a rock really. I am having 18 grams of carbs 5 times a day and one serving of veggies with dinner- eating 8 times a da 35 grams of protein each meal. veggies count now. Thinkin 185ish on the weight???

Today-- Chest day:

HIGH incline Smith Bench:
4X50X25

Low incline Smith Bench:
4X100X10

Flat Bench DB Press:
4X60X10

superset with Incline DB Flys:
4X30X15

Decline Press on hammer (per side)
4X60X10

PecDeck:
4X100X25

30 min cardio

[ever1964]

yea my lifting coach tonight told me same thing about the weight- stay heavy as long as i can and add in the iso exercises. yea i sleep like a rock really. I am having 18 grams of carbs 5 times a day and one serving of veggies with dinner- eating 8 times a da 35 grams of protein each meal. veggies count now. Thinkin 185ish on the weight???

Today-- Chest day:

HIGH incline Smith Bench:
4X50X25

Low incline Smith Bench:
4X100X10

Flat Bench DB Press:
4X60X10

superset with Incline DB Flys:
4X30X15

Decline Press on hammer (per side)
4X60X10

PecDeck:
4X100X25

30 min cardio

So you have to average just over 1 lb. per week if that target is accurate. How many meals/days do you go between the cheat meal? At some point you will probably need to decrease the macros slightly. Is your coach also running your diet for you?

This workout looks to be a heavy one. Nice work on those DB presses and the Pec Deck. I am ready for my power chest work tomorrow now!!! :)

[BlondeAmazon]

So you have to average just over 1 lb. per week if that target is accurate. How many meals/days do you go between the cheat meal? At some point you will probably need to decrease the macros slightly. Is your coach also running your diet for you?

This workout looks to be a heavy one. Nice work on those DB presses and the Pec Deck. I am ready for my power chest work tomorrow now!!! :)

My coach has me on 7 meals a day- hes monitoring my food closely- 2 cheats on sat morning and sun night- although I think we are going to one a week soon- doing a fat test this weekend as I havnt done one in ages- will see where i am..

Abs:
Hanging Leg Raises to side:
4X10 to right- 10 to left

Rope on Knees pull downs:
4X70X25

Back:

Wide Grip Pull Downs:
4X115X15

Behind Head:
4X70X25

Underhand Grip:
4X130X15

Seated Narrow Grip Rows:
4X185X10

Incline DB Rows:
4X55X10

hyper extensions: (after 9 years I have to start this -- burned my lower back like crazy)
4X10 very slow and careful

Pullovers on Cybex:
4X120X15

30 min stepmill

[Mat11]

Awesome back workout! I do the hyper extensions alot. They give me a great burn too. Awesome exercise.

Your thread is great. I will try to follow it as much as I can. Really good one.

[BlondeAmazon]

Awesome back workout! I do the hyper extensions alot. They give me a great burn too. Awesome exercise.

Your thread is great. I will try to follow it as much as I can. Really good one.

thank you for the nice note! Always uplifting to know all this typing isnt for nothing.. :) Maria

[BlondeAmazon]

Cardio day only:

45 min am walk

30 min stepmill
30 min eliptical
25 min treadmill

tomorrow- legs;)

I WANNA BREAK THAT 200 MARK!!!!

[BlondeAmazon]

Leg Day:

Squats on Smith wide:
4X50X25

Front Squats on Smith Close:
4X50X20

Walking Lunges:
100X30

Leg Press:
Wide: 3X320X10
Close: 3X320X10

Walking Lunges:
100X30

Hacks:
each set- one close one wide
2X180X10
2X200X10
2X220X10
2X240X10 although on the close one i dropped on the 9th rep- got stuck at bottom- guys had to help me up-- oopsie thanks Ed
2X140X15
2X90X20

Walking Lunges:
100X30

Extensions:
6X40X15

Walking Lunges:
100X30

'Donkey Calf Raises:
6X180X15- (2 toes out, 2 toes forward, 2 toes in)

Walking Lunges:
100X30

omigod home no cardio

[BlondeAmazon]

Well I think I trashed my legs to a further degree than usual. Managed 30 min eliptical and 30 min tread before literally breaking down- home by 700 bed by 8. Had to have my niece help me get my clothes off. damn-- those hacks might have been a bit much...

[ever1964]

Well I think I trashed my legs to a further degree than usual. Managed 30 min eliptical and 30 min tread before literally breaking down- home by 700 bed by 8. Had to have my niece help me get my clothes off. damn-- those hacks might have been a bit much...

Yah think?? You need to remember a variation of your signature and make sure you don't get hurt girl!

[BlondeAmazon]

Yah think?? You need to remember a variation of your signature and make sure you don't get hurt girl!

well--- huh- i just love legs and the challenge.. I lift like I love- all or nothing.. Put my whole heart into it. Or its really not worth it hmm? My joints didnt hurt- I was just overtired... whew


Shoulders:

OH Press:
6X50X12

Behind Head:
6X25X15

Seated Laterals:
6X15X15

Seated Cross Cable Rows:
60X20
70X20
80X15
90X15
100X12
50X25

Triceps:
Rope press:
4X50X20

Skull Crushers:
4X40X15

Biceps:
Preacher Curls:
4X70X10


off to nail appt:)

[BlondeAmazon]

Was helping niece and waiting for Mark to do my fat test so got a half assed chest workout in:

Cable Flys:
8X20X20 slow

Incline DB Flys:
4X30X15

Flat Bench Press:
4X135X12

Incline Cybex:
4X105X20

PecDeck:
4X130X15

Ok Fat test:

weight: 204.2
Body Fat: 14%

puts me at 175.6 lbs of lean body mass and 28.1 lbs of fat

my measurements are all weird:

all measurements arms hanging unflexed everything done on right:
chest: 42
waist: 37 (****ttttttttttttttttt) how the hell is that possible at 14% bf??
bicep: 14.5
thigh: 26
calf: 16.5
hips: 44
shoulder: 52.25

my food coach thinks maybe i have a thyroid issue because my diet is STRICTTTTTTTTTT! i am eating 315 grams of protein a day and 112 grams of carbs with 2 tbs of almond butter and well- oh 2 cups of green beans. I have not cheated- I have not had one single glass of wine- yet no weight loss in 3 weeks. wtf?

I mean I wanna do naked cartwheels being 16 weeks out and freakin 14% bodyfat. I didnt believe him and made him do the test twice-- LOL- BUT- whats going on with my waist and no weight loss... :(

[BlondeAmazon]

Scheduled on March 13th--- Mom, both sisters and aunts all have issues along with my cousins.. SOOOOOOOOO- this very well could help me level out my mood issues and take the belly fat down.. Looking forward to results.

[blsmith]

Scheduled on March 13th--- Mom, both sisters and aunts all have issues along with my cousins.. SOOOOOOOOO- this very well could help me level out my mood issues and take the belly fat down.. Looking forward to results.

Hope all goes well for you Maria. Will be praying for good news for you! :D

[BlondeAmazon]

Thank you for the nice note.

Back:

Wide Grip Pulldown:
3X100X15
3X130X10
3X100X15

Narrow Grip Pulldown:
4X150X10

Seated Row Narrow Grip:
4X165X15

Hyperextensions:
4X25X10

Rope to Chest:
4X50X20

Low Row on Hammer Strength (wt per side)
4X70X15

no cardio tonight- had some family ****t to deal with

[Buffycat3]

I'm praying for the best for you and family.

[BlondeAmazon]

I'm praying for the best for you and family.


oh its all working out- little Oregon drama with my psycho sister since my niece is with me- but thank you so much! :)

[BlondeAmazon]

Last night did 30 min step mill 60 min eliptical

Leg night:

Squats on Smith:
wide:
4X90X20
close:
4X90X20

SLDL:
6X155X15

Hacks:
wide:
5X200X10
close:
5X200X10

Leg Press one legged:
2X140X15
legs shaking too bad dropped weight
3X110X15

Glute Blaster:
4X100X15 per leg

Hip Flexor knee lifts on Extension machine:
4X60X15

Extensions:
6X40X15

[BlondeAmazon]

Last night 90 min cardio

Shoulders tonight:

OH Press on Smith:
5X50X15

Front Laterals on incline Bench with BB:
4X30X15

Reverse Laterals on incline Bench with BB:
4X20X15

Seated Side Laterals DB:
4X10X30

Seated Cable Crossovers:
4X60X20

Reverse PecDeck outside handle:
4X70X20

Shrugs on BB:
4X135X15

30 min eliptical

[ever1964]

Nice to see you are still focused and working hard. Any word from the thyroid test? I have had an overactive thyroid since at least '96, when I was tested by chance for a job physical.

[BlondeAmazon]

Nice to see you are still focused and working hard. Any word from the thyroid test? I have had an overactive thyroid since at least '96, when I was tested by chance for a job physical.

I go in next Saturday at 7 am. Still no weight loss- I am dropping red meat and one rice cake a day- no more almonds- had a bowl of wheaties last night for a cheat meal as I havnt had anything off diet in 2 weeks- so we shall see what happens this week=- Fat test is next Sunday again and Thyroid- at least we will see whats up. Thank you for checking on me:)

[Buffycat3]

One thing I love about keeping journals is we can learn from others...whatever it may be.

I am particularly curious to find out your results of your thyroid to see if this is the cause of you being unable to loose weight.

I have been watching my diet/food intake to lean out a bit...to tighten-up.
It hasn't been working with what I've been doing.
I am not saying that I may have a thyroid problem (no history to think so) I am, however curious to know what I could change to help me with my goal.
It may be I have gained lean muscle, and this could be the reason for the stall on the scale....Heh, one would like to think so. :)
But I don't think that is the reason, because I see in the mirror and how my clothes fit, that I need to 'tighten-up', lean out a bit.

So thanks for keeping a journal.
I'll hope for the best that what ever the results turn out to be...you will then be able to use that info, and help you in your goal of weight-loss so you can continue with your quest of competing!!!

Have a super weekend!
:)

[ever1964]

One thing I love about keeping journals is we can learn from others...whatever it may be.

I am particularly curious to find out your results of your thyroid to see if this is the cause of you being unable to loose weight.

I have been watching my diet/food intake to lean out a bit...to tighten-up.
It hasn't been working with what I've been doing.
I am not saying that I may have a thyroid problem (no history to think so) I am, however curious to know what I could change to help me with my goal.
It may be I have gained lean muscle, and this could be the reason for the stall on the scale....Heh, one would like to think so. :)
But I don't think that is the reason, because I see in the mirror and how my clothes fit, that I need to 'tighten-up', lean out a bit.

So thanks for keeping a journal.
I'll hope for the best that what ever the results turn out to be...you will then be able to use that info, and help you in your goal of weight-loss so you can continue with your quest of competing!!!

Have a super weekend!
:)

Joan, are you interested in posting what you are doing for diet as a comparison? I jumped over to your thread and WOW!, your strength is through the roof. Sexy pics too. I think you are doing great.

I hope too that Maria can find out if there is an issue, (hopefully not) and get the weight moving again.

[ever1964]

I go in next Saturday at 7 am. Still no weight loss- I am dropping red meat and one rice cake a day- no more almonds- had a bowl of wheaties last night for a cheat meal as I havnt had anything off diet in 2 weeks- so we shall see what happens this week=- Fat test is next Sunday again and Thyroid- at least we will see whats up. Thank you for checking on me:)

Genuinely concerned and interested. I know the thyroid can do some strange things considering the bodybuilding diet and supplements. Many supplements have specific warnings about using them with a thyroid condition.

[BlondeAmazon]

Genuinely concerned and interested. I know the thyroid can do some strange things considering the bodybuilding diet and supplements. Many supplements have specific warnings about using them with a thyroid condition.

well my family all has issues- hopefully things wont be too crazy

[BlondeAmazon]

Back night:

hyperextensions:
4X10

Seated Rows Narrow Grip:
2X210X8
2X180X10
2X150X15

wide grip pulldowns:
4X100X15

Hammer Strength Pulldowns: (wt per side)
4X50X15

Hyperextensions:
4X10

low rows: (wt per side)
4X70X15

30 min eliptical

[ever1964]

Back night:

hyperextensions:
4X10

Seated Rows Narrow Grip:
2X210X8
2X180X10
2X150X15

wide grip pulldowns:
4X100X15

Hammer Strength Pulldowns: (wt per side)
4X50X15

Hyperextensions:
4X10

low rows: (wt per side)
4X70X15

30 min eliptical

Seated rows are very strong! Nice work. What is the difference between those and low rows? I am drawing a blank.

[BlondeAmazon]

Seated rows are very strong! Nice work. What is the difference between those and low rows? I am drawing a blank.

Low Rows are a Hammer Strength machine you sit facing the machine and the handles are very low and you sorta pull back and up- hits upper back and lats and a little bit of traps. I have been so carb depleted and now with no fats I felt sorta weak yesterday- but I upped the carbs to 20 for each meal today and already feel better. Am starting to drop (it looks like) now with no fats in my diet. Maybe I am just fat sensitive, who knows. Will be interesting this weekend with thyroid test, fat test AND weigh in... :)

[BlondeAmazon]

Last night did 30 min step mill and 60 min eliptical-- walking 40 min every am--

Tonight Legs:

Walking Lunges:
100X30

Leg Press:
rotate set wide one close:
4X320X10

Walking Lunges:
100X30

Leg Press:
rotate set wide one close:
4X320X10

Walking Lunges:
100X30

Reverse Squats on Hammer Strength V Squat Rack:
4X270X10

Walking lunges:
100X30

Reverse Squats on Hammer Strength V Squat Rack:
4X270X10

Walking lunges:
100X30

Hacks:
One set wide- next close:
4X180X10

Walking lunges:
100X30

Hacks:
One set wide- next close:
4X180X10

Walking Lunges:
100X30

One Legged Extensions - negatives:
5X40X10 per leg

[ever1964]

You and those walking lunges. Crazy, just crazy.

[BlondeAmazon]

You and those walking lunges. Crazy, just crazy.

LOL- I am having more and more trouble with regular squats due to the angle on my hip I think--- but yea- they suck those lunges-- people in the gym think I have lost my mind-

me and my 100lb barbell have a love/hate relationship...

[BlondeAmazon]

Diet is starting to work- weighed in at 198.4 this am which is about 6 lbs from last week- although I didnt drop anything for the prior 3 weeks so Im ok with the big jump- should go into 1-2 lbs a week now. Thyroid test tomorrow and fa test Sunday.

Tonight: Chest

Incline Bench BB:
2X95X20
2X115X15
95X25

Flat Bench DB Press:
4X60X10

Flat Bench DB Flys:
4X30X15

Cybex Seated Chest Press Narrow Grip:
4X100X15

PecDeck:
4X140X10

Tricep pressdown reverse wide grip on cable:
4X55X20
narrow overhand grip:
4X55X15

30 min stepmill

thyroid test in am

[blsmith]

Diet is starting to work- weighed in at 198.4 this am which is about 6 lbs from last week- although I didnt drop anything for the prior 3 weeks so Im ok with the big jump- should go into 1-2 lbs a week now. Thyroid test tomorrow and fa test Sunday.

Tonight: Chest

Very nice drop this week, Maria! Have a great chest workout tonight! :)

[ever1964]

Diet is starting to work- weighed in at 198.4 this am which is about 6 lbs from last week- although I didnt drop anything for the prior 3 weeks so Im ok with the big jump- should go into 1-2 lbs a week now. Thyroid test tomorrow and fa test Sunday.

Tonight: Chest

http://i738.photobucket.com/albums/xx26/ever1964/congrats.jpg

Very cool. Under 200. You must be excited to get over that hurdle. Now slow and steady wins the race. I wouldn't be worried about the big loss either. Now you are warmed up. It was probably all of those lunges! :)

[BlondeAmazon]

Shoulders:

Front delts a tad sore from chest yesterday so stuck to sides and rear:

Standing BB Presses:
2X40X20
2X50X15
2X60X12

Seated DB Press very very very slow- drops-

20X10
10X15
5X20

above 4 times- yeouch

Shrugs on Smith:
2X90X15
2X140X10
2X190X8

Reverse PecDeck outside Grip:
6X80X15

Seated Laterals on machine:
4X60X25

Upright Rows on Smith:"
4X50X15

at this moment I got the text that I became a Great Aunt- My neice in oregon had her baby boy-- Holden:)

30 min StepMill

[Buffycat3]

Good way to work your shoulders.
I bet after this workout your sides and rears are going to be joining your fronts with pain. :D
I like how you went slow with the seated db presses.


Congratulations on becoming a Great Aunt!
I have a 9y/o nephew named Holden :) Way cool name!!

I became a Great Aunt, 9 months ago....hehe, I've never been 'great' at anything before.
:D

Enjoy your day!

[BlondeAmazon]

Good way to work your shoulders.
I bet after this workout your sides and rears are going to be joining your fronts with pain. :D
I like how you went slow with the seated db presses.


Congratulations on becoming a Great Aunt!
I have a 9y/o nephew named Holden :) Way cool name!!

I became a Great Aunt, 9 months ago....hehe, I've never been 'great' at anything before.
:D

Enjoy your day!

the seated presses were like- forever- count of 15 up and count of 20 down- took awhile- hurt- ouch-

Its amazing since I have moved to the east coast-Both my sons got married- (havnt met my daughter in laws) and now the new baby- I dont want to live on the west coast again but I sure miss alot of stuff-- :(

[BlondeAmazon]

45 min eliptical and 30 min tread

fat test- 12.6 down from 14

[BlondeAmazon]

Back night:

Hyperextensions:
5X10 super slow-

Yates Rows:
2X135X15
2X155X12
2X175X10

Hammer Strength Pulldowns: (wt per side)
6X70X15

Seated Cable Row Narrow Grip:
2X185X12
2X170X15
2X155X20 yeouch

Wide Grip Pulldowns:
6X100X15

Hyperextensions:
5X10 super slow

One Arm DB Row:
4X65X10

Cable Curls with Rope:
4X55X12

Hammer Strength Preacher Curls:
4X75X10

30 min eliptical- 45 min walk this am

[ever1964]

Nice work. Keep it up!!

[BlondeAmazon]

Abs:

Hanging Ab Raises:
4X20

Weighted Ab curls on knees:
4X70X25

Seated Ab machine:
4X70X25

60 min eliptical

Did some research on the show people encouraged me to shoot for - crap- Its a class 3 show and only one womans bbing class- ONE- all weights and ages- (insert cuss word here) SOOOOOOOOOOOOOOOO- I will use June 12 as a warm up with my friends and hit Orlando the next weekend for a big national qualifing show- Wanna put all this freakin work into a bigger show-

[BlondeAmazon]

Leg Day:

SLDL:
5X185X10

superset with

Sumo Squats on Smith:
5X90X25

Hacks:
5X140X15 close

superset with

leg Press:
5X180X25 wide

Abductors:
5X130X25

superset with

Adductors:
5X130X25

[ever1964]

Leg Day:

SLDL:
5X185X10

superset with

Sumo Squats on Smith:
5X90X25

Hacks:
5X140X15 close

superset with

leg Press:
5X180X25 wide

Abductors:
5X130X25

superset with

Adductors:
5X130X25

Hey!! Where are the 22 sets of walking lunges?? :) Nice work all around.

[BlondeAmazon]

Hey!! Where are the 22 sets of walking lunges?? :) Nice work all around.

hey now- as i get leaner - man this leg workout stuff is gettin harder-- :(

[ever1964]

hey now- as i get leaner - man this leg workout stuff is gettin harder-- :(

I understand that. Still very impressive though on the SLDL's. That's some serious poundage.

[blsmith]

Your workouts would kill mere mortals! :D Just saying :o

[BlondeAmazon]

Well I dunno about killing any mortals;)

Shoulders:

Seated DB OH Press:
5X35X15

Reverse PecDeck:
5X100X15

Cable Shrugs:
5X150X15

Seated Cross Cable rows elbows up for rear delt:
2X80X15
2X70X15
2X60X15

Cable work each set one for back- one for side- one for front delts

3X10X10 (so each set was 30 reps)

30 min eliptical-

[BlondeAmazon]

After the weekend with the new puppy who would have ended up gator bait on Saturday night if I HAD a gator in the backyard I finally got some rest and was able to get back in gym. Shes sleeping through the night with one potty break now but wow I forgot what it was like to have a baby of ANY SORT in the house!!

Back:

Hammer Strength Pulldowns: (wt per side)
2X45X15
2X55X15
2X65X12
2X55X15
2X45X20

Hyperextensions (these are getting easier and my back is getting stronger- may add weight next week)
4X12

Seated Narrow Grip Rows:
2X195X10
2X150X15

Wide Grip Pulldowns:
to front:
4X100X15
behind:
4X75X20

Hyperextensions:
4X12

Reverse PecDeck:
4X85X15

BB Pullovers:
4X60X10

Hyperextensions:
4X12

30 min eliptical

[BlondeAmazon]

Am walk 45 min

Evening workout:

Abs:

Hanging leg raises:
4X10 to each side

Weighted on knees:
4X65X25

Stinky Babies: (nickname for exercise- standing sideways from cables- one handle arms straight- twist and rotate waist)
4X35X15

tried to do side bends on hyper extension but hurt my hip joint so much I couldn't take it-

45 min on elliptical- no handle one

[ever1964]

Solid work. How's the cutting going?

[BlondeAmazon]

AM- 40 min walk

Leg Day:

Sorta weenied out actually, I was SO hungry.

Squats on Smith:
4X70X25 wide

Walking Lunges with BB:
100X30

Squats on Smith:
4X70X25 close

Walking Lunges with BB:
100X30

Leg Press:
4X180X25 wide

Walking Lunges with BB:
100X30

Leg Press
4X180X25 close

Walking Lunges with BB:
100X30

Hacks:
4X90X20 (10 wide and 10 close)

little hot tub- home to eat

[BlondeAmazon]

Weenie Chest workout- was so tired- Duchess kept me up--

Incline Bench on Smith:
4X50X25

PecDeck:
4X130X12

Decline Hammer Strength: (wt per side)
4X45X15

Cable Flys Seated:
4X50X15

Incline DB Flys:
4X30X15

30 min eliptical

[Buffycat3]

G'day! :)

Weenie of a workout, eh? Mm-ok..:D

..but seriously (well I was kinda) ...sorry to know you felt/feel tired...being what ever reason it is for being tired (in your case Puppy) it's not a good feeling to have.
I kinda feel tired myself, and I can't place why or how I am. (better not be coming down with a bug).
I hope you get some your energy back and you are in Full Swing of Things...and you have a Lot of 'things'. ;)

I dont' remember you mentioning Dutchess, and how you got her.
What kind of dog is she?

and since we're talking about dogs..how's business? busy?

Rest up, and have a super weekend!


.

[BlondeAmazon]

It wont let me upload a picture of Duchess- but she is a lab puppy - if you have Facebook you can see her at

http://www.facebook.com/#!/maria.roelle?ref=profile

shes a cutie- but a handful as all puppies are. I spend alot of time alone and the dogs are great company for me- wish I could teach them to gimme a backrub though.. LOL!

I got ALOT of sleep last night as she is doing better each night- so shoulders tonight should be much better.

:D

[BlondeAmazon]

Well, I have met with a holistic PhD practitioner as I am not happy at all with the direction of my diet. I am finding that with more and more 'bodybuilding" geared diet I am moving further and further away from my original health and wellness reason for getting into this in the first place. Replacing vitamins for the foods I am lacking and ignoring my organs and such sooooooooooo I am not sure if I will compete this year but I am definitely changing my food plan- whether it works or not for competition I dont know- but at least my kidneys wont hurt, my skin will look better and I can toss some of these damn jars of vitamins. Anyway - goes something like this:

wake up- big bowl of fruit or couple mangos or apples or some such

30 min later- big glass of home made veggie juice with a combo of some or different things such as- carrots, celery, garlic, spinach, maybe half an apple, beets and other greens.
(I have a Champion masticating juicer)

coffee:D and doggy walk

after walk: 1/2 cup oats and 1/2 cup berries

2 hours later- 3 scrambled eggs and Ezekiel toast

throughout day- 2 more meat proteins of 4 oz or so mixed with veggies

one big serving of veggies in a salad or a big bowl of mixed chopped veggies raw

workout in evening

protein shake after workout

dinner will be fish and veggies

before bed- another veggie drink of some combo as above


I am going to cleanse my body and try to get off all the vitamins- also hopefully this will help with the cramps and the allergies and colds i get so frequently. Again- if this works- Ill keep my meat protein at around 125 -150 a day and get my other proteins from green veggies. I cannot combine proteins and carbs and I eat fruit- as much as I want- in the am on an empty stomach. Will see how it goes- if i compete- great- if i cant- well its simply not worth the trophy and illness I keep wracking into my body. My kidneys have been so inflamed from the high protein diet that I have been peeing dark orange and they have been hurting like hell and also have been sweating nitrogen smelling like cat piss. No more-- I am getting back into this for what I got into it for originally-health- Been off training a week- Hitting it Monday and looking forward to training again.

[ever1964]

Maria, I wish you well with your decision to make a change. I must admit I have had similar questions about dieting. The diet you list looks pretty solid and, short of perhaps some added whey protein shakes, not too far off from a typical bodybuilding diet. So, what were you doing before that was causing issues? Was your protein intake too high, or did your kidneys have an adverse reaction? Make sure you get plenty of water also. I notice the urine discoloration if I happen to have a day where I get slack on water intake.

It sounds as if you have a new, positive perspective. Competing or not, you are correct that your health is more important. Did you get the results of your thyroid test?

[BlondeAmazon]

Maria, I wish you well with your decision to make a change. I must admit I have had similar questions about dieting. The diet you list looks pretty solid and, short of perhaps some added whey protein shakes, not too far off from a typical bodybuilding diet. So, what were you doing before that was causing issues? Was your protein intake too high, or did your kidneys have an adverse reaction? Make sure you get plenty of water also. I notice the urine discoloration if I happen to have a day where I get slack on water intake.

It sounds as if you have a new, positive perspective. Competing or not, you are correct that your health is more important. Did you get the results of your thyroid test?

I was on over 300 grams of protein a day with only 2 shakes and very little veggies. one serving a day of veggies actually. most all my nutrients were coming from meat and complex carbs- one serving of berries was my fruit each day- I had crystals in my urine and pain in my lower back- constant allergy issues and chronic cramping in my chest- shoulder and upper back and also thighs and abs. Its just not the thing I can do for me any longer- now instead of 5-6 meat proteins a day- I will have no more than 2 and a fish--plus some eggs and the rest from veggies- Im trying to get as basic as I can and in only 4 days I am already seeing results with how I feel.

[BlondeAmazon]

Felt good to be back after a week off which I really needed- Cleansing is working fab super and I am feeling much better--

Back:

Wide Grip Pulldowns:
4X100X15

to back:
4X70X20

Close Grip Pulldowns:
4X130X8

Low Row on hammer Strength (wt per side)
4X45X20

Straight Bar Pressdowns:
4X50X25

Rope to Chest:
4X65X25

One Arm DB Row:
4X60X10

30 min eliptical-- doggy walk in am

[BlondeAmazon]

Abs and lower back:

Hyper-extensions:
5X12

Flat bench sit ups with shoulders over bench:
5X10

Weighted Rope Ab Pulldowns:
5X75X25

side pulls for obliques:
5X15X15

Hyper-extensions:
5X12

Flat bench sit ups with shoulders over bench:
5X10


30 min elliptical

[ever1964]

I am glad to hear you are feeling better. Workouts look solid.

[BlondeAmazon]

I am glad to hear you are feeling better. Workouts look solid.

Thanks sweetie- The juicing is working although my body is detoxing a bit and will continue for a while- at the end of 6 weeks of solid juicing and dropping my meat a bit I will do an herbal body cleanse for liver, blood and organ function in general. I am under the supervision of a Docter who specializes in holistic health. I am feeling LOTS better and am looking forward to my results.

Legs:

Leg Press;
3X180X25 wide
3X180X25 close

Calves on leg press:
6X180X20

Cable SLDL:
5X80X25

Squats on Smith:
3X90X20 wide
3X90X20 close

One legged Extensions:
5X40X15

Glute Press:
5X100X20

20 min Elliptical

[BlondeAmazon]

Chest Day:

High Incline Smith:
4X60X25

Flat Bench DB Press:
4X60X10

Incline Cable Flys:
4X10X15

seated Cable Flys:
4X10X10

Decline Press Hammer Strength:
4X45X12 (wt per side)

PecDeck:
4X130X10

20 min elliptical

learning to love eggplant- using it for stirfrys instead of meat- im really liking it!

[ever1964]

Very nice DB presses. I would have to learn to love eggplant too, but really glad to hear it is working for you.

[BlondeAmazon]

Shoulders:

Hammer Strength oh press:
4X25 (per side) X20

reverse pecdeck outside handles:
4X70X15

Seated Laterals:
2X8X50
2X5X50

Shrugs:
4X180X10

seated cross cable rows:
4X60X20

Biceps:
Preacher Curls:
4X65X20

on back cable curls to forehead:
4X50X10

30 min elliptical

[ever1964]

Strong lifts! Great work.

[BlondeAmazon]

Strong lifts! Great work.

thanks hon.. missing a couple nights training- had a shoot tonight and have to go to doc and car dealership tomorrow night- then back at it wed. :) see you guys soon!

[BlondeAmazon]

UGHHHHHHHHHHHHHHHHHHH! I AM BUMMING!!! This car thing has gone back and forth and I have missed workouts all week! Crap-- They are gonna present me with a deal and if it goes through should miss tonight and then i have a job tomorrow night- Have been BUSYYY with photo shoots since the new photos came out so thats good- but cant wait to settle down enough to get BACK to the gym!!!!!!!

[Tifflex]

Hi Maria:).

[ever1964]

I hope you can regain your focus on workouts soon Maria. Hang in there.

[BlondeAmazon]

WOW! With the Europa in Orlando I have been BUSYYYYYYY with shoots and the car thing- Had 4 shoots this week and one will be in Physique World although I am not sure which month. I did the shoot yesterday in Orlando with Ellen who is 51 and won the Overall in the NPC part of the Europa womens bbing division. She was 121 lbs- LOL! Was a fun shoot--FELT GREAT TO BE BACK IN A GYM TODAY!!!

Back:

Wide Grip Pullowns:
5X110X15

To back of head:
5X80X20

Narrow grip Pulldowns:
5X130X10

Wide Grip Straight bar Pressdown:
4X50X15

Narrow Grip Seated Row on Cable:
4X180X10

Bent Over Rows with BB:
4X115X15

One arm Cable Rows:
4X50X10 per side

One arm DB Rows:
4X60X10

30 min elliptical

[Defiant1]

Oh hi thar.

[BlondeAmazon]

Oh hi thar.

Hey Hotstuff;) Hope you are well:)

Today:
Lower back and abs:
4 sets of hyperextensions at 15 a set

tons of random different abs

45 min elliptical

[BlondeAmazon]

Leg Day:

Leg Press:
wide toes out:
2X90X25
2X180X20
2X270X10
close:
2X270X10
2X180X20
2X90X25

Squats:
wide:
3X90X20
close:
3X90X20

Prone Hams:
6X60X15

Hacks:
6X90X20 (10 wide and 10 close)

Extensions:3X50X15
3X40X15

[blsmith]

Great looking workot Maria. What is the countdown now to the show?

[BlondeAmazon]

Great looking workot Maria. What is the countdown now to the show?

Well I am skipping spring and focusing on fall. I will have total bloodwork done this summer and will be working with someone by then on a diet specific to ME and my needs. Until then I will continue with the juicing and the veggies and fruit and train like hell. I am doing herbal detoxing starting in July and clean my system completely. I am posting my profile pic of my abs AS OF THIS MORNING! Havnt looked like this in very long time and never without fat burners and help.. This is pure diet and exercise and I feel GREAT!

[BlondeAmazon]

I guess the term "Juicing" could be misunderstood in this forum. I am doing VEGGIE juice 3 times a day-- I put spinich, beets, apple, carrots, celery, swish chard, garlic and sometimes horseradish. I also include cukes in the juice and on occasion lemon.

[blsmith]

I guess the term "Juicing" could be misunderstood in this forum. I am doing VEGGIE juice 3 times a day-- I put spinich, beets, apple, carrots, celery, swish chard, garlic and sometimes horseradish. I also include cukes in the juice and on occasion lemon.

Good to know! :D Yes it can be very confusing to some! ;)

[-=FLEX=-]

Until then I will continue with the juicing


I guess the term "Juicing" could be misunderstood in this forum. I am doing VEGGIE juice 3 times a day.


OK, that was funny. :D

-=FLEX=-

[BlondeAmazon]

OK, that was funny. :D

-=FLEX=-

well oops- got 3 private messages real fast about it-- LOL!

[ever1964]

Looking great Maria. Your posts give off a much more positive attitude. I am glad you are progressing and feeling better. Workouts are strong too.

[BlondeAmazon]

Looking great Maria. Your posts give off a much more positive attitude. I am glad you are progressing and feeling better. Workouts are strong too.

Thank you so much for your always encouraging and never ending support-- :) Things ARE good- the shop is fun- my puppy is growing and I am SO enjoying her, my personal life is spicing up- I FINALLY met what looks like the perfect person- will see- and the weather is awesome- i am going to get the blood work done soon and tune in my food issues and see where i am sensitive but I have ABS now and hey- thats a cool thing-

You guys are great and i always appreciate the kind notes in here. Thank you!

[BlondeAmazon]

Chest Day:

Incline Bench on Smith:
2X50X20
2X70X15
2X90X10
70X15
50X20

Incline DB Flys:
4X35X15

Decline Hammer Strength (per side)
4X40X20

Flat Bench Press with DB:
4X55X10

PecDeck:
4X115X10

30 min elliptical and off to Costco:)

[-=FLEX=-]

off to Costco:)

Re-stocking the whey protein? :)

-=FLEX=-

[BlondeAmazon]

Re-stocking the whey protein? :)

-=FLEX=-

LOL- no I dont buy my whey at Costco. I get it at GreensPlus. Just stocked up on fruit and veggies and such.:)

Shoulder Day:

Hammer Strength overhead Press: (wt per side)
4X25X20

Rope to face:
4X45X25

Reverse PecDeck:
4X75X15

SEated Laterals:
4X15X15

Seated Cross Cable Rows:
4X50X25

Cable Shrugs:
4X80X15

upright Rows with BB:
4X30X15

took the dogs to the beach this am and walked them a couple hours. It was warm and windy and wavy and the dogs had a great time- but i stepped into a hole and wrenched my hip pretty bad--- tried elliptical but it is killin me- workout sorta suffered a bit. Goin home to rest. Hurts like hell to sit.. LOL

[BlondeAmazon]

Back:

hammer Strength High Rows (wt per side)
2X35X20
2X45X15
2X55X10
2X65X8

Wide Grip Pulldowns seated backward for a more upright seated position:
4X85X15

Narrow Grip Pulldowns:
4X135X8

Wide Grip Straight Bar pressDowns;
4X50X25

Hammer Strength Low Row (wt per side)
4X45X20

Pullovers on Cybex:
4X95X20

One Arm DB Row:
4X60X10

30 min elliptical

[ever1964]

I see you are still doing some good work in here. I hope things are still progressing well with your new diet.

[BlondeAmazon]

I see you are still doing some good work in here. I hope things are still progressing well with your new diet.

Did my bodyfat and measurements on Monday-- bodyfat down to 11.4% from 12.6 in a month- although my weight is basically the same I have gone down over 3 inches in hips, 2 in shoulder and 2 in waist and a little in chest. The juicing is cleaning out my system of all the crap and toxins and such. My doc now wants me to try to incorporate large servings of raw veggies in every time I eat protein. At least once in the day and once in the evening. Ugh.. I am not much of a salad person but i am going to start this after the 1st of the month. So-- all in all I am very happy with my results including the fact I feel AWESOME!

Today was easy abs and lower back

Hyperextensions and an assortment of ab exercises for about an hour

45 min elliptical.

[BlondeAmazon]

LEG DAY!!! Feelin good!

Squats on Smith:
2X70X25 (one wide one close)

100 walking lunges no weight

Squats on Smith:
2X70X25 (one wide one close)

100 walking lunges no weight

Squats on Smith:
2X70X25 (one wide one close)

100 walking lunges no weight

Leg Press:
2X180X25 (one wide one close)

100 waling lunges no weight

Leg Press:
2X180X25 (one wide one close)

100 waling lunges no weight

Leg Press:
2X180X25 (one wide one close)

100 waling lunges no weight

Hacks-- heals together toes out hips off back:
2X50X25

100 walking lunges no weight

Hacks-- heals together toes out hips off back:
2X50X25

100 walking lunges no weight

Hacks-- heals together toes out hips off back:
2X50X25

100 walking lunges no weight

Seated Calves:
3X180X20

omigoddddddddddd went home- ate- died

[Buffycat3]

I must say that workout was one to die after...lol Great job!

How's your new diet working for you?

.

[BlondeAmazon]

I must say that workout was one to die after...lol Great job!

How's your new diet working for you?

.

its great!! I feel good and I am under 12% bf and my energy is way up.. I am eating a ton of veggies- fruits and smaller portions of meats.. no dairy cept in my coffee and even going to wean out crystal light... things are good its so nice you asked:) Thank you!

[ever1964]

I have to ask!!! Only 900 lunges? Why not an even 1000? You are a wild woman.

[BlondeAmazon]

I have to ask!!! Only 900 lunges? Why not an even 1000? You are a wild woman.

hey -- actually i thought of rounding it out after calves and doing one more set- but my form was starting to suck and my legs were shaking so much-- figured id quit while i was ahead. :) besides- people were getting dizzy from watching me go round and round the gym LOL!