BlondeAmazon road to comp

[BlondeAmazon]

Well, I decided to take the plunge and post in here, hopefully getting some feedback as I treck toward possibly competing in May of 07. So- Here goes- I have a head cold at the moment, some chest congestion, so I am starting this sorta light-

November 19, 2006

Chest:
Incline BB Bench:
2 sets 135X15
2 sets 155X12
2 sets 175X8

Iso Hammer Bench: (weight per side)
2 sets 55X12
2 sets 65X10
2 sets 70X8

Flat Bench DB Press- Superset each set with DB Flys:
2 sets 50X10-- Flys 30X10
2 sets 55X10-- Flys 35X10

Triceps:
Pressdowns on Seated Machine:
2 sets 130X15
2 sets 150X12
2 sets 170X10

Incline Backed up to cable Machine- pressdowns:
2 sets 70X12
2 sets 90X10
110X8

ugh - went home to medicine up and crash

[ChocoChick]

I'm first! :D

[ChocoChick]

Oh yeah... welcome to journaling!

I'm with you on the cold, unfortunately. Feel better soon.

[Hibiscus09]

"sorta light" is relative. That would definitely be heavy for me (well, actually that would not happen at all for me. :D )

Nice workout! I'm sorry you have the stuffies. I've been waking up stuffy for three days now. Yuck!

Hope you feel better soon and welcome to journaling in the Over 35 section!

[pastorgbc]

If that's light for you, it is going to be fun following your journal!

It looks like an excellent workout to me, especially with a cold.

Keep it up as we are anxious to see how you do in May.

Ray

[Spitfire-1]

I'm working toward competing again next year too.

will look foreward to seeing your progress posted here

Like the superset on chest good combo!


later.....

[BlondeAmazon]

thanks guys! Been journalingin www.musclefemme.com for over a year now- but was hoping to get more feedback in here with people getting ready to compete, ect. I appreciate criticism and feedback from anyone... Again- Thank you..

[Chubby Mom]

Welcome BA glad to have you with us :)

[Gym God]

Here we go BA...this is what I want to see. Now look after that cold.

[exhibita]

I dont have any words of wisdom..just general cheering on.

Feel better..uhh..take care of you..and uh..stuff like that :)

[Maui Guns]

Sorta light? Not feeling well? Geez girl, I can't wait to see what you lift when you go heavy!

It looks like you are off to a great start. I'm going to follow this one...

[SweetDell]

Kinda light? Wow!! I'd still be stuck under the bar on your incline bench press!! :D

Looking forward to your progress here. You Go Girl!!

[ms_mac]

SORTA LIGHT???????? HOLY COW!!!!! That is a very impressive workout, Blonde Amazon.

[Mark1T]

Hi Blondie! Great to see your new log. I am officially subscribed :)

[Defiant1]

Shouldn't you be.......uhhhhh......



busy?

[someday]

i remember you talking about doing this about 2 years ago. i'm sure you'll do great! good luck!!!

[BlondeAmazon]

Still coughin up a lung and blowing my nose so much I am suprised my brains havnt rattled outta my head but here goes:

Back:
Yates Rows:
2 sets 115X15
2 sets 165X10
2 sets 185X10

Smith Shrugs:
2 sets 140X12
2 sets 160X10
2 sets 180X8

Did a triple superset with Hammer Machines: (weight per side)

Wide Grip pull downs:
2 sets 70X10
2 sets 90X10

Seated Rows:
2 sets 70X10
2 sets 90X10

Narrow Grip Pulldowns:
2 sets 70X10
2 sets 90X10

2 sets decline situps with 10 lb medicine ball- 20 reps each

home-= meds- zonk

[Hibiscus09]

Still coughin up a lung and blowing my nose so much I am suprised my brains havnt rattled outta my head but here goes:

Well, at least you keep on, keeping on. That's a lot more than I would do if I felt ill! :D

Great workout! I have a home gym now and I love it, but I do miss a few of the HammerStrength machines. :)

[Defiant1]

BA, can you move your leg a little to the right?


There that got it.....

[Defiant1]

Morning BA! :)

[Defiant1]

Lookin HAWT in the pics! *wink wink*

[Defiant1]

Great workout!! *two thumbs up*

[BlondeAmazon]

you bored this morning defiant????

[Gym God]

Such dedication to bust through cold and congestion. Hats off to you..well done.

[Defiant1]

you bored this morning defiant????


It's afternoon here.....

Never too bored for you my dear!

[Spitfire-1]

Could you explain yates rows....never heard of them



thanks :)

[BlondeAmazon]

Could you explain yates rows....never heard of them



thanks :)
http://www.99shadesofgrey.com/fitness/2006/01/16/row_row_row.php

[Krzna]

interestin log...props on the hard work....keep hittin it hard, u'll get to where u want to!

Good luck.

[Defiant1]

uh-hum?

What kind of split is this? ..........

[BlondeAmazon]

hey- Im sick and also hosting 17 people for Thanksgiving- I took last night off- gimme a break-

[Defiant1]

hey- Im sick and also hosting 17 people for Thanksgiving- I took last night off- gimme a break-


I thought you were doing "Ultra HIT" or something.

[BlondeAmazon]

I thought you were doing "Ultra HIT" or something.


oh i get it- sex jokes---- wassamatter defiant? jealous?

[Defiant1]

oh i get it- sex jokes---- wassamatter defiant? jealous?


Those aren't sex jokes. Those were routine frequency jokes.


Oh, if they were sex jokes, you would know it!

*pleased with self*

[ChocoChick]

Happy Thanksgiving. Hope your cold goes away (mine too). :)

[Defiant1]

oh i get it- sex jokes---- wassamatter defiant? jealous?



Wait a second......

you THINKING that "Ultra HIT" is a "sex joke" is funnier than ANY sex joke I could have possibly come up with.....


Now THAT, is funny. lol for real.

;)

[BlondeAmazon]

Wait a second......

you THINKING that "Ultra HIT" is a "sex joke" is funnier than ANY sex joke I could have possibly come up with.....


Now THAT, is funny. lol for real.

;)


well what else IS Ultra High Intensity Cardio???????? Its sex right? At least the way I do it.... okkkkkkkk------- i gotta go to the gym... Happy Thanksgiving peoples!

[GREENFEATHER]

Sex is the very best cardio out there!!;) Otherwise cardio is the"other" 4 letter word! :D


HAPPY THANKSGIVING!!

[Gym God]

Happy Thanksgiving...BA :)

[BlondeAmazon]

Legs:
Hacks: (am I supposed to count anything other than the weight?)
2 sets 90X12
2 sets 140X12
2 sets 160X10
2 sets 180X10

Extensions: Drop sets:
3 sets:
150X12
130X8
110X5

3 sets:
130X12
110X8
90X5ish-- ow ow ow ow

Leg Press:
2 sets 180X12
2 sets 270X10
2 sets 360X10

ugh- Happy Thanksgiving people-

[Defiant1]

well what else IS Ultra High Intensity Cardio???????? Its sex right? At least the way I do it.... okkkkkkkk------- i gotta go to the gym... Happy Thanksgiving peoples!


No, HIT as in Mike Mentzer "High Intensity Training".

Don't feel bad. Most obviously serious people don't know about it lol.

[Defiant1]

Legs:
Hacks: (am I supposed to count anything other than the weight?)
2 sets 90X12
2 sets 140X12
2 sets 160X10
2 sets 180X10

Extensions: Drop sets:
3 sets:
150X12
130X8
110X5

3 sets:
130X12
110X8
90X5ish-- ow ow ow ow

Leg Press:
2 sets 180X12
2 sets 270X10
2 sets 360X10

ugh- Happy Thanksgiving people-

No squats. Due to back issue?

How do you do your hacks? I love 'em, and do them feet high on the platform, heels touching, feet at 45 degress, Ass to Grass.

Never had sweep until I started doing them.

[Chubby Mom]

Great workout BA Happy Thanksgiving :)

[BlondeAmazon]

No squats. Due to back issue?

How do you do your hacks? I love 'em, and do them feet high on the platform, heels touching, feet at 45 degress, Ass to Grass.

Never had sweep until I started doing them.

Nah no squats that night- just tired- hacks- I go feet high on platform and right below seated position- ive gone ass to grass as you say- but it puts so much pressure on my knees that I can barely walk- as it is- this workout with the drop sets in extensions- kicked the crap outta my quads. too much company to work out again today which sucks- will hit it tomorrow..

[Defiant1]

Nah no squats that night- just tired- hacks- I go feet high on platform and right below seated position- ive gone ass to grass as you say- but it puts so much pressure on my knees that I can barely walk- as it is- this workout with the drop sets in extensions- kicked the crap outta my quads. too much company to work out again today which sucks- will hit it tomorrow..


You should make those losers spot you. Do a workout consisting of pure negatives....

[cardiokick]

You are an inspiration to me. When I grow up I want to look like you!! I read in one of your replies most women DB only 20lbs that sticks in my mind now time to add the weight. Thanks for being who you are!

[BlondeAmazon]

You are an inspiration to me. When I grow up I want to look like you!! I read in one of your replies most women DB only 20lbs that sticks in my mind now time to add the weight. Thanks for being who you are!

Well, Thank you..

[BlondeAmazon]

Have had to skip a couple days with company and being sick- I am coming outta the cold and company is thinning out. Hit the gym hard today:
Front/Back workout:

Bent Over Barbell Rows:
2 sets 95X20
2 sets 115X15
2 sets 135X12
2 sets 155X10

Superset these with Incline Smith:
2 sets 90X15
2 sets 110X12
2 sets 120X10
2 sets 140X8

Dumbell Rows:
2 sets 50X12
2 sets 55X10
2 sets 60X8

Superset these with Flat Bench Dumbells:
2 sets 50X12
2 sets 55X10
2 sets 60X8

Wide Grip Lat Pulldowns:
2 sets 90X15
2 sets 100X12
2 sets 110X10

Superset these with Cable Flys:
Lower Cable:
2 sets 30X15
2 sets 40X10
Upper Cable:
2 sets 40X15

Pullovers with Barbell:
4 sets 65X10

Superset with Flat DB Flys:
2 sets 25X10
2 sets 30X10

ugh- tan- hot tub and sauna-- big lunch:D

[Defiant1]

Damned.

Good job.

You could give a lot of the "experts" some lessons....

[=M=]

Feeling better? I'm looking forward to following this journal (it seems to be where that smart asses hang out).

Great workout, BA...lucky you with the sauna! :D

[BlondeAmazon]

Damned.

Good job.

You could give a lot of the "experts" some lessons....

MUAH- thank you;)

Today is arm day:- I dont usually split things up this way but due to scheduling issues I did things a bit different this week.


Arms:

Bicep Curls with Straight Barbell:
2 sets 55X15
2 sets 60X12
2 sets 65X10

Superset with Tricep Cable Pressdowns:
2 sets 90X20
2 sets 110X15
2 sets 130X10

Incline Dumbell Curls:
2 sets 25X12
2 sets 30X10
2 sets 35X8

Superset with Tricep Overhead Press- one dumbell:
2 sets 25X20
2 sets 30X15
2 sets 35X12

Bicep Negs on machine:
2 sets 50X12
2 sets 70X10
2 sets 90X8

Superset with Tricep Pushdowns on machine:
2 sets 130X20
2 sets 150X15
2 sets 170X12

Forarms:
Overhand fingertip roll with olympic bar:
4 sets 10
Underhand Fingertip roll with Olympic bar:
4 sets 10

home to a whey shake and more supps

[StlBarbie]

Your numbers are AMAZING!!!!!!!:)
THE BENCHES YOU DO .... :eek:

Glad you are feeling better and back it!!:)

[Defiant1]

MUAH- thank you;)

Today is arm day:- I dont usually split things up this way but due to scheduling issues I did things a bit different this week.


Arms:

Bicep Curls with Straight Barbell:
2 sets 55X15
2 sets 60X12
2 sets 65X10

Superset with Tricep Cable Pressdowns:
2 sets 90X20
2 sets 110X15
2 sets 130X10

Incline Dumbell Curls:
2 sets 25X12
2 sets 30X10
2 sets 35X8

Superset with Tricep Overhead Press- one dumbell:
2 sets 25X20
2 sets 30X15
2 sets 35X12

Bicep Negs on machine:
2 sets 50X12
2 sets 70X10
2 sets 90X8

Superset with Tricep Pushdowns on machine:
2 sets 130X20
2 sets 150X15
2 sets 170X12

Forarms:
Overhand fingertip roll with olympic bar:
4 sets 10
Underhand Fingertip roll with Olympic bar:
4 sets 10

home to a whey shake and more supps


Nice.

You superset your ass off, huh?

[BlondeAmazon]

Nice.

You superset your ass off, huh?


Its hard for me to sit and rest. I really dont see the point. Right now I am in a more of a cutting stage rather than bulking and I like to keep things moving. On these particular front/back workouts I rest between ful sets. For instance- a bicep then a tricep then rest 30-60 sec max. Some of the weights are light yes, but the workouts are killer. I really like the supersets, giant sets and drop sets at this point. Allways willing to try new stuff though if anyone wants to critique my workouts.

[Defiant1]

Its hard for me to sit and rest. I really dont see the point. Right now I am in a more of a cutting stage rather than bulking and I like to keep things moving. On these particular front/back workouts I rest between ful sets. For instance- a bicep then a tricep then rest 30-60 sec max. Some of the weights are light yes, but the workouts are killer. I really like the supersets, giant sets and drop sets at this point. Allways willing to try new stuff though if anyone wants to critique my workouts.


Supersets are another one of those things that people swear by that people will tell you doesn't work lol.

I am like you. When I'm resting I feel like I should be doing something...so I pace.

[BlondeAmazon]

When I am really pushing the heavy weights I rest maybe 1-2 min between sets and dont do so many supersets. I never understood those guys who rest 3-4 min between sets. Unless your a competitive power lifter on a specific workout- I dont get it really.

[Defiant1]

When I am really pushing the heavy weights I rest maybe 1-2 min between sets and dont do so many supersets. I never understood those guys who rest 3-4 min between sets. Unless your a competitive power lifter on a specific workout- I dont get it really.

don't get me started on that.....

[BlondeAmazon]

Legs:

Squats:
2 sets 95X15
2 sets 115X12
2 sets 135X10
2 sets 155X10

super with seated hamstring curls:
8 sets 110X10

Leg Press:
2 sets 90X20
2 sets 180X15
2 sets 270X12
2 sets 360X10

super weith lying hamstring curls with dumbell between feet:
2 sets 30X12
2 sets 35X10
2 sets 40X8 ouch this hurts the ankles
2 sets 35X12

Reverse Hacks (facing machine- ass all the way down)
2 sets 50X15
2 sets 70X12
2 sets 90X10
2 sets 110X10

whew- done

[Defiant1]

Legs:

Squats:
2 sets 95X15
2 sets 115X12
2 sets 135X10
2 sets 155X10

super with seated hamstring curls:
8 sets 110X10

Leg Press:
2 sets 90X20
2 sets 180X15
2 sets 270X12
2 sets 360X10

super weith lying hamstring curls with dumbell between feet:
2 sets 30X12
2 sets 35X10
2 sets 40X8 ouch this hurts the ankles
2 sets 35X12

Reverse Hacks (facing machine- ass all the way down)
2 sets 50X15
2 sets 70X12
2 sets 90X10
2 sets 110X10

whew- done


Hamstring curls with DB held between feet? Very old school and very hardcore.


But doesn't take the cake. Most of both I've ever seen are FREE WEIGHT leg presses. Balancing bar on feet. I kid you not.

I suggest you add them next workout.

Seriously, looks good. You kick ass.

Love the volume.

[jaguarr]

Strong workouts. Nice job. :cool:

jag

[pastorgbc]

Whew is right...I took a nap after I read the workout :)

Great work. I would definitely count on some growth outta that go.

Ray

[BlondeAmazon]

Hamstring curls with DB held between feet? Very old school and very hardcore.


But doesn't take the cake. Most of both I've ever seen are FREE WEIGHT leg presses. Balancing bar on feet. I kid you not.

I suggest you add them next workout.

Seriously, looks good. You kick ass.

Love the volume.

wait what? free weight leg press? Like laying on your back on the ground? Remember slick- woman with a 6 inch steel rod in her back and a tailbone that doesnt bend- sooooooooo-
how the hell do you do that? and we dont have a lying leg curl machine- just seated, so the DB ones have to suffice for now although they really hurt my ankles.

[Defiant1]

wait what? free weight leg press? Like laying on your back on the ground? Remember slick- woman with a 6 inch steel rod in her back and a tailbone that doesnt bend- sooooooooo-
how the hell do you do that? and we dont have a lying leg curl machine- just seated, so the DB ones have to suffice for now although they really hurt my ankles.


Yep. Free weight leg press, balancing Olympic Bar on feet. lol. Picture is in "Weightlifting and Weight Training" an old school (OLD SCHOOL) book about weight training by George Kirkley, a British O lifter, coach and Olympic Referee.

http://i.biblio.com/b/751m/29197751-0-m.jpg

[BlondeAmazon]

Shoulders and Traps:

Arny Presses:
2 sets 25X15
2 sets 30X12
2 sets 35X8
2 sets 40X6

Smith Shrugs:
90X15
2 sets 140X12
2 sets 160X10
2 sets 180X8

Upright Rows on Smith
5 sets 70X8-10

superset with

Lateral Dumbell Raises:
5 sets 20X8-10 ow ow ow

Bent over Laterals DB's:
2 sets 20X10
2 sets 25X10
2 sets 30X8

Front Laterals on Incline:
2 sets 15X12
2 sets 20X10
2 sets 25X6 ****tttttttt ouch

Iso Lateral Shoulders hammer machine (weight per side)
55X15
3 sets 80X10
3 sets 90X8

ugh done

[BlondeAmazon]

ok above leg workout.... SOMOFABITCHHHHHHHHHHHHHHHHHHHH and ouch ---- wimper---- it hurts to sit down to pee... :(

[Buffycat3]

Hi:)

I just started reading your journal...and I am impressed with your workouts and determination.
You look amazing, and your physique shows your dedication.

I will be following your goal in competing.
I have competed a few times, and I know the discipline it takes to get there.
Lots of hard work and Fun:)

You are very inspirational...Keep up your great efforts.

--Joan

[Defiant1]

ok above leg workout.... SOMOFABITCHHHHHHHHHHHHHHHHHHHH and ouch ---- wimper---- it hurts to sit down to pee... :(

what, but it's ok to poop? I don't get it....

[Defiant1]

Shoulders and Traps:

Arny Presses:
2 sets 25X15
2 sets 30X12
2 sets 35X8
2 sets 40X6

Smith Shrugs:
90X15
2 sets 140X12
2 sets 160X10
2 sets 180X8

Upright Rows on Smith
5 sets 70X8-10

superset with

Lateral Dumbell Raises:
5 sets 20X8-10 ow ow ow

Bent over Laterals DB's:
2 sets 20X10
2 sets 25X10
2 sets 30X8

Front Laterals on Incline:
2 sets 15X12
2 sets 20X10
2 sets 25X6 ****tttttttt ouch

Iso Lateral Shoulders hammer machine (weight per side)
55X15
3 sets 80X10
3 sets 90X8

ugh done

Looks good.

upright rows on smith? ouch, my shoulders hurt just reading that.

[BlondeAmazon]

Hi:)

I just started reading your journal...and I am impressed with your workouts and determination.
You look amazing, and your physique shows your dedication.

I will be following your goal in competing.
I have competed a few times, and I know the discipline it takes to get there.
Lots of hard work and Fun:)

You are very inspirational...Keep up your great efforts.

--Joan



well thank you:)


Looks good.

upright rows on smith? ouch, my shoulders hurt just reading that.

weenie

[Defiant1]

weenie

No, shoulders.


Weenie is power shrugs or reg shrugs sometimes.

[BlondeAmazon]

Chest- no spotter so went a bit light- but not too bad

Incline Bench BB:
2 sets 115X15
2 sets 135X10
2 sets 155X8
185X5

Flat Bench DB:
2 sets 50X12
2 sets 55X10
2 sets 60X8
2 sets 65X10
(would have liked to do up to 75-80 but need help getting into position)

Decline Bench BB:
2 sets 135X12
2 sets 155X10
2 sets 185X8

Incline Flys on Cable- each set went up a notch on the bench to hit as much area in chest as possible:
6 sets 25X12

Triceps:
Incline Bench backed up to Cable:
2 sets 60X15
2 sets 70X10
2 sets 80X10
2 sets 90X8

Cable Pressdowns standing:
2 sets 60X10
2 sets 70X10
2 sets 80X10

superset with tricep kickbacks on cable reverse grip:
6 sets 25X8-10

ugh- pooped out-

[Buffycat3]

Flat Bench DB:
2 sets 50X12
2 sets 55X10
2 sets 60X8
2 sets 65X10
(would have liked to do up to 75-80 but need help getting into position)

Incline Flys on Cable- each set went up a notch on the bench to hit as much area in chest as possible:

ugh- pooped out-


Wow , what an awesome w/o....and you say it was Light?? Geesh! LOL

I know what you mean about getting help into position...I can get the reps, but only after I am in position...and I can't get em up without a spotter.
Not that I can do YOUR weight...lol not even close to that!

I like how you went up in notches with your incline flyes...what a smart way to hit the chest harder.

Have a great day!

[BlondeAmazon]

Wow , what an awesome w/o....and you say it was Light?? Geesh! LOL! I like to try to get up to 75's or 80's but need someone to help me hand me one of the weights in the up position- then I can bust out the reps.




I like how you went up in notches with your incline flyes...what a smart way to hit the chest harder.



Thank you! I like hitting my chest from different angles and if I start at the lowest angle and go up a notch each set-- low weights- but damn- kicks my ass-- well- chest. :D

[GREENFEATHER]

You REALLY need to get a set of these BA!! I can't tell you how much more bearable they make dumbell training! I added 10 lbs straight away since I didn't have to wrestle the damned things into place. Right now I'm up almost 40 lbs from where I started 2 months ago.


http://www.bodybuilding.com/store/cp/ph.html

[BlondeAmazon]

You REALLY need to get a set of these BA!! I can't tell you how much more bearable they make dumbell training! I added 10 lbs straight away since I didn't have to wrestle the damned things into place. Right now I'm up almost 40 lbs from where I started 2 months ago.


http://www.bodybuilding.com/store/cp/ph.html

yea titania told me about those too-- i might need to invest;)

[BlondeAmazon]

I think this is the biggest leg workout I have ever done- please remember that I have had a double fusion to my tailbone and also have hip displasia. So, when I get to heavier squats and leg press my bones simply do not allow me to go as deep as normal people- with that in mind-- whew.../. This workout took me almost exactly 80 min. Very little rest obviously.

Squats:
2 sets 135X12
2 sets 155X10
2 sets 185X8
2 sets 205X7
2 sets 225X5 PB

superset these with:
Leg Press on Sled:
2 sets 90X15
2 sets 180X12
2 sets 270X10
2 sets 360X8
2 sets 450X6 PB

Extensions:
2 sets 160X12
2 sets 180X10
2 sets 200X8

Superset these with:
Seated Calves:
2 sets 170X20
2 sets 190X15
2 sets 210X12

Reverse Hacks:
2 sets 90X12
2 sets 140X10
2 sets 180X8

Superset these with:
Standing Calves:
2 sets 140X15
2 sets 160X12
2 sets 210X10

WHEWWWWWWWWWW- wow I felt Good today- didnt want to quit--

[Defiant1]

I think this is the biggest leg workout I have ever done- please remember that I have had a double fusion to my tailbone and also have hip displasia. So, when I get to heavier squats and leg press my bones simply do not allow me to go as deep as normal people- with that in mind-- whew.../. This workout took me almost exactly 80 min. Very little rest obviously.

Squats:
2 sets 135X12
2 sets 155X10
2 sets 185X8
2 sets 205X7
2 sets 225X5 PB

superset these with:
Leg Press on Sled:
2 sets 90X15
2 sets 180X12
2 sets 270X10
2 sets 360X8
2 sets 450X6 PB

Extensions:
2 sets 160X12
2 sets 180X10
2 sets 200X8

Superset these with:
Seated Calves:
2 sets 170X20
2 sets 190X15
2 sets 210X12

Reverse Hacks:
2 sets 90X12
2 sets 140X10
2 sets 180X8

Superset these with:
Standing Calves:
2 sets 140X15
2 sets 160X12
2 sets 210X10

WHEWWWWWWWWWW- wow I felt Good today- didnt want to quit--


:eek:

Like Brando in "Apocalypse Now"......


"the horror...............the horror...."

You really should post in the "exercise" and "programs" forums.

People would be crapping their pants.


Good job though.

[BlondeAmazon]

:eek:

Like Brando in "Apocalypse Now"......


"the horror...............the horror...."

You really should post in the "exercise" and "programs" forums.

People would be crapping their pants.


Good job though.

I dont get it- is this really THAT big? I dunno, I havnt worked out with many people and most of my time set my own style for my workouts and go with how I feel--- REALLY didnt want to stop tonight- but want to walk day after tomorrow- I would love to see some links to some other peoples workouts that compare? I mean I lift heavy cause well- I am big- but others I am sure lift heavy as I do per quota for their size right?

[Defiant1]

I dont get it- is this really THAT big? I dunno, I havnt worked out with many people and most of my time set my own style for my workouts and go with how I feel--- REALLY didnt want to stop tonight- but want to walk day after tomorrow- I would love to see some links to some other peoples workouts that compare? I mean I lift heavy cause well- I am big- but others I am sure lift heavy as I do per quota for their size right?


I really didn't mean in terms of weight, but more in terms of volume. Very old school.

Though your weights are good of course.

You simply have good workouts that aren't watered down.

[BlondeAmazon]

I really didn't mean in terms of weight, but more in terms of volume. Very old school.

Though your weights are good of course.

You simply have good workouts that aren't watered down.

Very old school- I LOVE THAT- you think? Thank you!

OHHHHHHHHHHHH volume--- yea I like BIG sets- build up to 8-10 on the main stuff- Im thinkin also about startin Giant sets-been reading some things about them-- I like the stamina these type of workouts give me-

something like this:

Squats:
2 sets 135X12
2 sets 155X10
2 sets 185X8
2 sets 205X7
2 sets 225X5
2 sets 205X6
2 sets 185X8
2 sets 155X10
2 sets 135X As many as possible
2 sets 95XAs many as possible-

Use this idea with things like Bench, Squats, Yates Rows, DB Rows- ya know- like to START my whatever workout-- the big stuff- then build additional stuff around it... Whatcha think?

[BlondeAmazon]

Back:

Yates Rows:
2 sets 135X12
2 sets 155X10
2 sets 185X8
2 sets 205X6

superset these with:
DB Rows:
4 sets 60X10
4 sets 50X12

Wide Grip Lat pulldowns- Did drop sets of 6 each- could only do 2 sets-- christ this killed me...

60X10
50X12
42.5X14
35X18
27X20
20X25-- omigoddddddddd i didnt know 20 lbs could BE SO HEAVY

Pullovers on Cable:
2 sets 45X12
4 sets 55X10

Biceps:

Straight Bar Curls:
3 sets 65X12
3 sets 75X8-10

DB Curls seated on incline- one twist and one hammer:
2 sets 25X12
2 sets 30X10
2 sets 35X8

High Cable Bicep Curls:
2 sets 20X15
2 sets 27.5X12

ugh- workout took 90 Min - im pooped and starving

[Defiant1]

Very old school- I LOVE THAT- you think? Thank you!

OHHHHHHHHHHHH volume--- yea I like BIG sets- build up to 8-10 on the main stuff- Im thinkin also about startin Giant sets-been reading some things about them-- I like the stamina these type of workouts give me-

something like this:

Squats:
2 sets 135X12
2 sets 155X10
2 sets 185X8
2 sets 205X7
2 sets 225X5
2 sets 205X6
2 sets 185X8
2 sets 155X10
2 sets 135X As many as possible
2 sets 95XAs many as possible-

Use this idea with things like Bench, Squats, Yates Rows, DB Rows- ya know- like to START my whatever workout-- the big stuff- then build additional stuff around it... Whatcha think?


To me, Giant sets are basically supersets for more than 2 exercises.

Like:

Wide chins
Yates rows
Hammer pulldowns
Pullovers

With no rest between.

In terms of doing a huge 1 exercise pyramid, I know that some of the biggest guys around, like Victor Richards trained this way. Tom Platz did it too...he would do up to 30 sets per exercise...yikes!

Jeff Everson wrote an article called "Dinosaur training" about this a few years ago..

You can always give it a try. What's the worst that could happen? You would just have a different workout for a little while.

[BlondeAmazon]

In terms of doing a huge 1 exercise pyramid, I know that some of the biggest guys around, like Victor Richards trained this way. Tom Platz did it too...he would do up to 30 sets per exercise...yikes!

Jeff Everson wrote an article called "Dinosaur training" about this a few years ago..

You can always give it a try. What's the worst that could happen? You would just have a different workout for a little while.

yea thats what I figure-- I am going to try it Jan 2nd till I move Feb 15th- will exhaust myself and keep my stress level down--


did 4 miles on the efx this am:)

[BlondeAmazon]

I found this leg workout on BB.com by Milo--

http://bodybuilding.com/fun/fitshow.htm
episode 47

Im going to try this- this is RIGHT up my alley!!!

Tonight is SHOULDERS-- but tomorrow is leg day again! Gonna really kick it in hard- I am starting to LOVE leg day!

[BlondeAmazon]

I watched many of Milo's hardcore workouts on FitDay on the main page of BB.com and he is the first trainer/bber who I have found who works out in the same sorta style as I do. SOOOOOOOOOO-- I tried his shoulder workout and omigod.... Had to lighten up my weights to do the whole workout- but wow it is the first workout in ages that almost had me pukin...This workout took 90 min with a partner---

Shoulders:

Standing BB Press to the front:
3 sets 65X10
Standing BB swing up (I do not know what else to call these)
3 sets 65X10
Standing BB clean/press from the waist:
3 sets 65X10

DB Press Drop sets-(SUPER SLOW BOTH UP AND DOWN)
3 sets (no rest till done with complete set)
25X12
20X10
15X8-10 holy hell batman

Double Cross Cable Laterals:
3 sets 20X10
Double Cross Cable Laterals from bending position to high standing:
3 sets 30X10

Seated DB bring DB up to front - then to side- then to front and down:
3 sets 15X10

Single Arm Rear Bent over laterals:
3 sets 25X10

Double Cable Laterals Bent over:
3 sets 20X10

As I sit here it is one hour since I finished this workout and my shoulders are literally screaming at me- its hard to lift my arms to eat my dinner-- ugh

[Defiant1]

I watched that video.

Did you notice that he kept saying "we"....but it was always "they" who were working out? Lol.

Actually, it was good. Did he say "elasticity"? :eek:

Eastern European accents are to exercise instruction what Australian/English accents are to infomercials and gray hair is to newscasting.....

It makes it seem more believable..

The only thing I would disagree with, is that the workouts were mostly endurance/slow twitch oriented. Slow movements/little rest/constant tension.

I would like at least 1 basic explosive movement in there. Straight sets. At least for bodyparts that needed size.

Though, I know you love the endurance/volume stuff.

[BlondeAmazon]

I would like at least 1 basic explosive movement in there. Straight sets. At least for bodyparts that needed size.

Though, I know you love the endurance/volume stuff.

Well- the 3 exercises of standing shoulder press were pretty basic and explosive right in the beginning- dontcha think? I havnt done alot of standing shoulder presses due to my back and babying it along- but I tried this and although my back is fine this morning my left forarm right below my elbow is really sore from the clean and press- not a "good" sore-I think I tweaked it a bit- other than that I DID like this workout- Your right though- nothing was REAL heavy like I am used to. Might throw something heavy in the beginning for size. I am going to do his hardcore leg workout tonight- much slower with the hesitations at the bottom of squats and top of extensions ect. See how that goes. Probably puke---:D

[Defiant1]

Well- the 3 exercises of standing shoulder press were pretty basic and explosive right in the beginning- dontcha think? I havnt done alot of standing shoulder presses due to my back and babying it along- but I tried this and although my back is fine this morning my left forarm right below my elbow is really sore from the clean and press- not a "good" sore-I think I tweaked it a bit- other than that I DID like this workout- Your right though- nothing was REAL heavy like I am used to. Might throw something heavy in the beginning for size. I am going to do his hardcore leg workout tonight- much slower with the hesitations at the bottom of squats and top of extensions ect. See how that goes. Probably puke---:D


I was talking about the leg video. I am one workout behind.

[Defiant1]

Well- the 3 exercises of standing shoulder press were pretty basic and explosive right in the beginning- dontcha think? I havnt done alot of standing shoulder presses due to my back and babying it along- but I tried this and although my back is fine this morning my left forarm right below my elbow is really sore from the clean and press- not a "good" sore-I think I tweaked it a bit- other than that I DID like this workout- Your right though- nothing was REAL heavy like I am used to. Might throw something heavy in the beginning for size. I am going to do his hardcore leg workout tonight- much slower with the hesitations at the bottom of squats and top of extensions ect. See how that goes. Probably puke---:D



Yeah, your shoulder workout is what I was saying...power first, then volume.

Looks very good

[BlondeAmazon]

This workout isnt as heavy as I usually go, nor is it as many sets- but I slowed way down and did the hesitate at the bottom of the rep trying to push myself a little further into it- First leg workout I actually puked on in months-- holy crappo--- this hurt-

Deads- did not go to floor but went 3-4 inches past knee and kept back straight- did toes in- toes forward then toes out- on each weight
3 sets 135X10
3 sets 155X10
3 sets 185X8

Superset each of these with Sumo Squats on the smith:
2 sets 90X12
2 sets 140X10
2 sets 160X10
2 sets 180X8

Hack Squats: on the forward ones I pushed my hips up and off the matt and really nailed my quads and ass-
Forward Hacks:
2 sets 90X10
2 sets 140X10
2 sets 160X9

I supersetted these with immediatly turning around for reverse squats:
2 sets 90X10
2 sets 140X10
2 sets 160X9

oh yea- i puked after the first 140 on these-- havnt done that in months

Abductors:
4 sets 130X25 ouchies

Adductors:
130X25
150X25
170X25
190X25
I was shakin so hard after this workout I had to sorta wait 10-15 min before I could get up and go....

[Buffycat3]

Hi :)

I wanted to let you know that, even though I don't post comments, I read your journal...and I am really inspired by you.
You have really great w/os. Very strong, well-planned and excellent routine.
I love your routine and the determination behind them.
You rock! ;)
Keep it up, and I will be reading.

Take Care!

[BlondeAmazon]

Hi :)

I wanted to let you know that, even though I don't post comments, I read your journal...and I am really inspired by you.
You have really great w/os. Very strong, well-planned and excellent routine.
I love your routine and the determination behind them.
You rock! ;)
Keep it up, and I will be reading.

Take Care! Wow thank you, sometimes I dont think many people keep tabs much but I enjoy keeping the journal for my own reference. Is nice that it helps other people even a little!

Chest:

Bench:
2 sets 135X12
2 sets 155X10
2 sets 160X8
2 sets 185X4
160X10
155X12
135X8 omigod

I superset each bench with decline push ups
11 sets X10

Iso Hammer Incline Chest: (weight per side)
55X12
70X10
80X10
2 sets 90X8
80X10
70X10
55X15
45X18 ow ow ow ow

DB Flys at different angles on the bench ALL was
weight 35 rep 10
level 2
level 3
level 4
2 sets level 5
level 4
level 3
level 2

ugh....
Triceps:
Bench Dips with 90 lbs in lap:
4 sets 10

super with Tricep press seated BB:
4 sets 50X10

Tricep pressdowns on Cable:
4 sets 90X10

super with Tricep kickbacks one arm at a time:
4 sets 20X10 owwwwwwwwww

workout took 1 hour 20 min

[GREENFEATHER]

Now here's something to try on the next tricep day that you do kick-backs on. When you reach the fully extended position move your whole arm up about 2". You'll feel them the next day, I guarantee it!

[BlondeAmazon]

Now here's something to try on the next tricep day that you do kick-backs on. When you reach the fully extended position move your whole arm up about 2". You'll feel them the next day, I guarantee it!

Cool Beans-- thank you I will give it a shot:D

[GREENFEATHER]

Rachel McLish did them that way and I even tried them. They kicked my ass at the end of the workout! :(

[BlondeAmazon]

Legs again:

Squats:
2 sets 135X12 A/G
2 sets 155X10 A/G
2 sets 185X8 low as I could go
then stripped the weight and did drop sets back down no rest
155X12
135X10
bar only by 20 I was cryin--

Superset up to the drop sets with Lunges on Smith
6 sets 90X10

Leg Press on Sled:(still workin real hard to bring legs way down- stretch back and go slowwwwwwwwwwwwwwwwww)
2 sets 90X15
2 sets 160X12
2 sets 250X10
2 sets 340X10
2 sets 430X8
stripped weights down and did drop set all the way down no rest
340X12
250X14
160X16
90X20 owwwwwowwwwwwwowwwwwww

Hack Squats NO WEIGHT AT ALL-- slow and A/G
front with hips up
3 sets 12
turn backwards
2 sets 15

Extensions- drop sets
3 sets
110- ASAP
90- ASAP
70- ASAP

I swear im gonna puke

Calves: seated press
2 sets 150X20 with fast no weight standing reps 20-25
2 sets 170X15 with fast no weight standing reps 20-25
2 sets 190X12 with fast no weight standing reps 20-25

hobbled home-

[nmoliver]

Maria:

Good workout! Great comments on your journal; I can almost feel that I am there with you while you recounting the details of your workouts!

The slower you lift and the more attention to proper form - the better since you provide more intensity to the workout and maintain constant stress on the muscles, but not the joints. The trick is to feel the weight and to keep your breathing consistent, even when you think you are gonna heave. When you breathe, you keep the muscles flooded with oxygen and you can complete the entire range of motion. Some people have the tendency to hold their breath; not so in your case-just breathe and complete the exercise.

You will feel it in the morning more but you will also benefit more by your tenacity and dedication to excellence. Sometimes, we all have a tendency to let the amount lifted engulf the need to just improve on our personal goals. Do not let your amount of weight lifted become more important than what are setting out to accomplish. Be stronger everyday! Keep the weights lighter and feel the burn. Then you will have blasted your muscles and when they recover with more muscle fibers, they will be even bigger and stronger!

Keep working it and you will get better a little more each day. Train hard!

[BlondeAmazon]

Our gym is closed at 7 pm for the holiday season since we workout at a community college- so our workouts are much shorter--

Back:

Wide Grip Lat Pulldowns:
2 sets 40X15
2 sets 45X12
2 sets 50X10
65X8

Superset this with Seated Cable Rows:
2 sets 45X15
2 sets 50X12
2 sets 55X10
65X8

Drop set: WGLP:
65X8
60X10
55X8
50X12
45X10
40X12
35X15
30X20 owwwwww

Drop Set SCR:
65X8
60X10
55X8
50X12
45X10
40X12
35X15
30X20 owwwwww again

Laying down pullups to smith machine- body prone- (cant remember what these are called)
4 sets 12

Hammer Machine Pulldowns weight per side:
45X14
2 sets 70X12
2 sets 80X10
2 sets 90X8
drop:
80X12
70X15
45X15 ugh ugh ugh ran outta time to do triceps--

[BlondeAmazon]

Shoulders:

Standing BB Military Press:
2 sets 65X12
2 sets 75X10
2 sets 85X8
2 sets 95X6
2 sets 105X5
95X12

Arny Presses DB:
2 sets 35X12
2 sets 45X8
2 sets 50X6
2 sets 40X10

Shrugs on Smith:
2 sets 140X12
2 sets 160X10
2 sets 180X8

superset these with

Bent over lateral raises
6 sets 25X10

Cable Cross Obers- rear delts:
4 sets 25X8-10

Military Press Machine -- Drop sets
110X12
90X10
80X8
70X8
60X6
50X4 owwwwwwwww

2 sets:
90X6
80X6
70X5
50X8 oww again ugh

[Original Poster]

Very strong WO's BA.
Keep up the great work :)

[windsrprk]

Inspiring journal! :)

I had already done this morning's workout by the time I read your journal. I'm going to borrow the tip for tricep kickbacks on next week's workout.

Your numbers have me going :eek: ...I wish you the best on your way to competition!

[BlondeAmazon]

Took a couple days off lifting with company and Christmas happenin-and honestly- I just was tired and needed a rest- been sleeping like 10 thousand rocks. Have been doing 45-60 min cardio though on my off days in the AM before breakfast- will get back on it this afternoon-:D

[BlondeAmazon]

Ended up taking 4 days off of lifting- was just TOO POOPED. Slept and rested but did get in 2 days of 60 min cardio. Hit the gym this am:

Chest:
Incline Bench Superset with Peck Deck:
IB: 2 sets 115X12
PD: 2 sets 110X10
IB: 2 sets 135X10
PD: 2 sets 90X12
IB: 2 sets155X8
PD: 2 sets 70X15
IB: 135X12
PD: 90X12

Flat Bench DB:
55X12
60X10
65X8
70X6
60X12

Cable Flys from Bottom:
4 sets 25X10

30 min EXF Cardio

PM workout:
Arms:

Straight bar standing bicep Curls superset with standing Tricep cable pushdowns:

BC: 2 sets 65X12
TP: 2 sets 70X15
BC: 2 sets 75X10
TP: 2 sets 90X12
BP: 2 sets 85X6
TP: 2 sets 110X10
BP: 65X12
TP: 90X15

Seated Bicep Curls machine:
4 sets 70X10

Superset with Tricep pressdowns machine:
4 sets 170X10

cardio:
25 min combo efx and bike

[Defiant1]

lol at the "short" workouts.

You ought to post in the exercise/program threads.

There, anything over 5 sets per bodypart is "overtraining".

Must be an age thing.

Like the 70's and 80's never existed.

[BlondeAmazon]

lol at the "short" workouts.

You ought to post in the exercise/program threads.

There, anything over 5 sets per bodypart is "overtraining".

Must be an age thing.

Like the 70's and 80's never existed.

I figure overtraining is when your body says STOP I NEED A BREAK- in which case thats what I do-- stop and rest- I dont feel bad for taking 4 days off when in general my workouts are tough. Hey- if we are as old as we feel then I must range between 18 and 188. ;)

[BlondeAmazon]

Not such a tough leg workout today- took it sorta easy

Legs:

Squats:
6 sets 135X10

Seated Leg Curls:
6 sets 110X10

Leg Press on Sled:
90X20
180X15
270X12
360X10
450X8
540X6
450X8
360X10
270X12
180X15
90X20--- ugh

Extensions- Drop sets
4 sets (10-12 reps each)
90 ASAP
70 ASAP
50 ASAP
30 ASAP
10 ASAP--10 can really be heavy damn

Hacks Squats no weight
4 sets 10 front hips up
4 sets reverse

coming back this evening to do back--- whew

[BlondeAmazon]

PM workout:

Back
Yates Rows:
2 sets 135X15
2 sets 155X12
2 sets 185X8
135X15

Hammer Machine Iso Lateral Back:(weight per side)
7 sets 70X10

Wide Grip Lat Pulldowns:
drop sets
4 sets:
85X10
70X10
60X10
50X12

Dumbell Rows:
2 sets 50X12
2 sets 55X10
2 sets 45X15

Smith Machine Shrugs:
2 sets 90X15
2 sets 140X12
2 sets 160X8
90X15

[Original Poster]

MERRY CHISTMAS

[ChocoChick]

Here's the

R.

Merry Christmas, BA! Hope you are enjoying it with your sweetie.

[jspirate]

http://www.classact.ca/RubberStamps/Christmas/Christmas%20Words/CH73B_B_Merry%20Christmas.jpg

[BlondeAmazon]

Been a few days off as our gym is closed extended hours over Christmas and New Years- I only get 2 days in the gym this week- one leg day and one front back- this was my leg day

Started with a superset workout with squats and leg press-

2 COMPLETE sets of the following:

Sq: 135X10
LP: 180X15

Sq: 135x10
LP: 270X12

Sq: 135X10
LP: 360X15


Sq: 135X10
Drop sets on LP:
450X10
360X10
270X10
180X10
90X20
after each COMPLETE set took 2-3 min break

Extensions super with Seated Leg Curls:
EXT: 5 sets 110X12
LC: 5 sets 90X10

Hack Squats front hips up:
3 sets 90X10

super with rear hacks:
3 sets 90X10

almost pukin ugh

calves:
4 sets 110X15
super with no weight:
20 reps fast lifts standing

went to car- got home- got outta car- made it to street drain- and hurled-- whew- i feel better....

[BlondeAmazon]

Front Back Day:

Chest:
Bench:
6 sets 155X8-10

superset with Incline DB Press:
45X15
50X12
55X10
60X8
50X12
40X15

Back:
Yates Rows:
6 sets 135X10

superset with DB Rows:
45X15
50X12
55X10
60X8
50X12
45X10 ugh

Chest:
Cable Flys:
4 sets 25X20

superset with Flat Bench DB Flys:
4 sets 25X12

Back:
Lat Pulldowns:
60X15
70X12
80X10
90X8

superset with Seated Cable Rows:
4 sets 60X10

ugh-

[ChocoChick]

What's the difference in the hacks you are doing?

That was some leg workout!

[BlondeAmazon]

What's the difference in the hacks you are doing?

That was some leg workout!

I love these hack squats and have seen GREAT improvement in my legs since I have added them in. Front hacks I push my hips up and out off the matt and the focus is greatly on my quads- then immediatly turn and face the machine with my shoulders under the pads- takes a little getting used to and sorta feels like harness pulls but you can squat real low and it kills your butt- prepare to cry while peeing the next few days;)

[kimsquit]

great stuff BA!

:)

[GREENFEATHER]

it kills your butt- prepare to cry while peeing the next few days;)


I'm glad that I have the standing option just for this reason, lol!! :D Killer workouts BA!

[ChocoChick]

Thanks, BA. And Happy New Year.

[BlondeAmazon]

Been outta town working out at a different gym for the past 3-4 days- didnt have access to a computer so figured I would start fresh with my new goals in mind this am-- Starting 30-45 min of cardio a day in the am and abs each morning- do my training at night. Goal is to drop 10-15 lbs of FAT off my abs, waist and ass by end of feb or so. Working on a cut diet-- Anyway- Happy New Year to everyone and wishing you success on whatever goals and aspirations you each have--- Maria

[Buffycat3]

Hi Maria:)

I wondered about you...thanks for the info on your where-a-bouts and your current goals.
Best of luck to you!!
I'd love to see what you have planned for your w/os and new diet.

LOL love your signature...So True!!:)

[BlondeAmazon]

Legs:

Squats on Smith:
4 sets 90X10
super with Leg Press:
4 sets 270X20

Lunges on Smith:
4 sets 90X10
super with Leg Press:
4 sets 270X20

Hacks:
2 sets front: 90X10
super with Sumo squats on Smith:
2 sets 90X10
Hacks:
2 sets face rear: 90X10
super with Sumo squats on Smith:
2 sets 90X10

left knee really started hurtin so cut this short

Curls seated:
4 sets 90X12

Abductors and Aductors:
4 sets each 210X15-20

Abs

whew home

[ChocoChick]

I love these hack squats and have seen GREAT improvement in my legs since I have added them in. Front hacks I push my hips up and out off the matt and the focus is greatly on my quads-

I tried this today and, for the first time ever, really thought I might hurl at the end of my wo.

Thanks! :mad: :p :D

[Hibiscus09]

Nice workout, BA!! :)

Have fun with the cutting thing. I know I am. :eek: ;)

[BlondeAmazon]

Went into gym feeling blah- picked up and had a decent workout- Not sure if I can come in tomorrow due to family events so I did a front/back workout.

Chest and Back
Incline Bench Superset with Hammer Machine High Iso Pulldowns:

IB:
2 sets 115X10
2 sets 135X9
2 sets 155X6

HM: (weight per side)
2 sets 70X10
2 sets 80X10
2 sets 90X8

DB Flat Bench Press Superset with DB Rows:

DB Bench- each time flipped over and did the rows same weight:
2 sets 50X10
2 sets 55X10
2 sets 60X8

Peck Deck Machine super with Seated Machine Rows- same weight both machines:
2 sets 110X10
2 sets 120X10
2 sets 130X10 in front and 8 in back

30 min EFX Cardio

:D

[BlondeAmazon]

Nice workout, BA!! :)

Have fun with the cutting thing. I know I am. :eek: ;)

ugh i hate watching what i eat--- :(

[BlondeAmazon]

HAve a family thing today so was going to do an arm workout but the inside of my elbows wernt goin for it-- so I did a short but effective trap and calf workout

Traps:
Smith Shrugs
10 sets 140X10

Seated Calves:
10 sets 150X20
standing no weight
10 sets 20 reps

6 sets abs on stability ball 20 reps

23 min efx 2 miles

not much but will have to do for the day

[Mark1T]

Hi Blondie, you're doing some great training. Great progress :)

[BlondeAmazon]

Hi Blondie, you're doing some great training. Great progress :)

Thank you for noticing- I allways enjoy feedback- both constructive neg or pos.

Today was Shoulder Day:

Standing Military Barbell press:
2 sets 65X10
2 sets 75X10
2 sets 85X8
2 sets 95X6
2 sets 75X10

Seated Dumbell Millitary press slow and drop sets
4 sets
25X8-10
20X6-8
15X6-8

Seated Rear Lateral DB:
4 sets 25X10

Standing one arm Bentover rear lateral:
4 sets 15X10

Standing DB Lateral Raises:
4 sets 15X10

abs

20 min Climbing efx cardio

[GREENFEATHER]

Those are some kickin' workouts there hotstuff!!

[BlondeAmazon]

Those are some kickin' workouts there hotstuff!!

think so eh? ive been slackin --- im gettin old and **** hurts

[GREENFEATHER]

think so eh? ive been slackin --- im gettin old and **** hurts

I'm getting old too and we both have extra ironwork in our spines. Sometimes a few extra days off are just what the doctor ordered. I tell M all the time, "we're not 20something anymore".

[mckeepaint]

BA, hell thats a workout. Go compete. Hooray for 35+. S

[BlondeAmazon]

BA, hell thats a workout. Go compete. Hooray for 35+. S
Thank you- I plan to when I get back east- I still have alot of work to do.



I'm getting old too and we both have extra ironwork in our spines. Sometimes a few extra days off are just what the doctor ordered. I tell M all the time, "we're not 20something anymore".

yea between my knee and my elbow- workouts are starting to hurt a bit. Got 30 min efx and 30 min biking in this am though:D

[BlondeAmazon]

AM:
30 min efx and 30 min bike

PM:
knee still giving me fits so did an easy leg workout trying to stay away from quads and knee irritation- still went home swollen but nothing ice wont fix.

Squats:
2 sets 135X10
2 sets 155X8
2 sets 175X6
2 sets 135X10

Reverse Hack Squats:
2 sets 90X10
2 sets 140X8
2 sets 160X8
2 sets 180X6
90X15

Seated Leg Curls:
6 sets 90X10-12

Seated Calves:
6 sets 170X15

abs

[BlondeAmazon]

Simple and easy no brainer workout-- nothing fancy or crazy-

30 min efx and 30 min bike in am


Chest:

Incline DB Press:
2 sets 50X12
2 sets 55X10
2 sets 60X8
2 sets 65X6

Flat Bench:
6 sets 135X8

DB Flys different range on the bench:
each level one set 25X10 one set 30X8
flat
level 2
level 3
level 4
level 3
level 2
flat

Triceps:
Tricep Pushdowns:
50X15
2 sets 60X12
2 sets 70X10
2 sets 80X8
2 sets 90X6
2 sets 80X8
2 sets 70X10
2 sets 60X12
50X15

[Buffycat3]

Simple yet down to the point!;) Great work!

[GREENFEATHER]

BA, we use a gel called Chirogel, you should be able to get it at a local chiro. I had some stuff called Chinagel as well and it worked better.

[BlondeAmazon]

BA, we use a gel called Chirogel, you should be able to get it at a local chiro. I had some stuff called Chinagel as well and it worked better.


whats it for??? and what do I need it for? my elbow?

[GREENFEATHER]

whats it for??? and what do I need it for? my elbow?


It's kinda like industrial strength Ben Gay, lol!! It's the only thing that will loosen M's shoulder up when it's acting up. Sorry for the lack of explanation, sometimes I forget other people aren't inside my head, lol!

[BlondeAmazon]

It's kinda like industrial strength Ben Gay, lol!! It's the only thing that will loosen M's shoulder up when it's acting up. Sorry for the lack of explanation, sometimes I forget other people aren't inside my head, lol!
Oh ok-- I will check it out- thank you;)

[BlondeAmazon]

Ok woke up and its a freakin blizzard- I live on the OREGON coast- last time it snowed here I was in 4th grade--- but doin cardio and watchin it snow was sorta cool I admit:D
30 min efx 30 min bike

Evening:
Apparently we are supposed to have freezing rain and they closed the damn campus. wtf? Got about half a workout done before I got shoved out the door..

Back:
Lat pulldowns on machine:
70X15
2 sets 90X12
2 sets 110X10
2 sets 130X8
2 sets 150X6
2 sets 130X8
2 sets 110X10
2 sets 90X12
70X15

Seated Cable Rows:
4 sets 85X10

superset with Dumbell Rows:
4 sets 50X8

abs

[empresscat]

Oh ok-- I will check it out- thank you;)

I like Biofreeze... fairly easy to find

[IdahoViking]

Still lurking :p

[BlondeAmazon]

Went into gym with last night basically a go easy and no cardio this am due to gym closure cause of weather. So I felt pretty rested and ready to rumble--- Walked out limping like someone beat me with a stick-- ugh

Did the first 3 exercises in a circut fashion- squat- leg press then calves-

Squats:
2X135X12
2X155X10
2X185X8
2X205X5

Leg Press and Calves:
2X270X15
2X360X12
4X410X10
2X320X12

Hacks facing front with hips up:
5X90X10

super with Extensions:
5X90X10 (negs)

Hacks facing back:
5X90X10

super with Sumo Squats on Smith:
5X90X10

holy hell batman--48 sets in 80 min

[BlondeAmazon]

Today my oldest son is 21-- sheesh I am gettin old.

Ok filler day at the gym- hit some parts I have missed due to sore elbow and lack of time due to weather closures.

Traps:
Smith Shrugs
2X90X15
2X140X10
2X160X8
2X110X12

Biceps:
Cable Curls with bar:
27.5X15
32.5X15
37.5X12
42.5X10
47.5X10
52.5X10
57.5X8
62.5X6

Incline DB curls:(went light due to sore inside of elbow)
twist:
4X25X10
hammers:
4X25X10

Bicep Curls on machine:
2X50X15
2X70X12
2X90X10
2X110X8

off to go watch a movie with kid;)

[mom24boys]

Happy Birthday to your son :)

[GREENFEATHER]

Today my oldest son is 21-- sheesh I am gettin old.



Who cares, age is just a number. Yer still pretty hot!! :D

[BlondeAmazon]

AM:
30 min efx and 20 min bike

PM:

Shoulders:
seated Shoulder Press Machine:
2X50X15
2X60X12
2X70X10
2X50X12

Single Arm Cable Crossovers (low cable) pressing up:
6 sets 25X10

Single Arm Cable Crossovers (high cable) pressing down:
6 sets 35X10

Double arm Cable Crossovers:
4 sets 25X10

Iso Lateral Hammer Shoulder Press (weight per side)
4 sets 70X10

DB Incline Front Raises:
8X15X10 4 single arms 4 double arms

Lateral Raises circle to top (DB meet overhead)
4X10X10
4X15X8

ugh

[BlondeAmazon]

Did my cardio this morning- no weights last night or monday though cause of nail appointment (very important) and gym closure due to holiday--

AM: 30 min efx and 30 min bike

PM: LEGS:

SDDL:
2X135X10
2X155X10
2X185X8
2X135X12

super with seated leg curls:
8 sets 70X10

Reverse Hacks:
2X90X10
2X140X10
2X160X10
2X180X8
90X15

super with that girly machine that you stand up and press back for glutes:
8X115X10

ran out of time cause American Idol is in Seattle tonight and well- gotta watch it:D

[LeilaM]

subscribed

[lurk]

[twinnett]

I see you posting everywhere and just wanted to come check out your journal. Amazing workouts!!!

[BlondeAmazon]

I see you posting everywhere and just wanted to come check out your journal. Amazing workouts!!!

well thanks- yea no one ever accused me of being a quiet wallflower ;)

[BlondeAmazon]

Am tired tonight- that plus got to chattin with a friend and sorta weenied out tonight- all this packing and getting ready to move- closing the business and **** is wearing me out...

AM- 30 min HIIT efx

PM:

Chest:

Incline Bench:
2X135X10
2X155X8
2X115X12

Flat DB Press:
2X50X12
2X55X10
2X60X8
2X50X12

Upper Cable Flys:
4X27.5X12

Lower Cable Flys:
4X27.5X10

Triceps:
Pressdowns on Cable:
4X60X12

super with reverse kickbacks on cable one arm:
4X25X8-10

Seated Tricep pressdowns on machine:
2X130X12
2X150X10
2X170X8
2X150X10

left to tan

[BlondeAmazon]

Easy workout as I went in with my mom and had to work with her a bit- ran outta time:

Back:
T Bar Rows:
2X70X12
2X80X10
2X90X8
2X80X15

Super with Wide Grip Lat Pulldowns:
8X100X10

Smith Shrugs:
6X140X10

Super with Seated Cable Rows:
6X120X10

that was it- -

[BlondeAmazon]

AM: 30 min EFX and 30 min Bike

PM:
Leg workout from Hell:

Squats: (after 4 sets and 8 sets of hacks I had to put on a belt which I never do- but back was getting pretty sore)
8 sets 135X10

Superset with Hacks
Front:
2X90X10
2X140X10
2X160X10
2X180X8

Back:
2X90X10
2X140X10
2X160X10
2X180X8

Leg Press Drop Sets

3 Total Sets:
450X10
360X12
270X14
180X16
90X18
no weightX20

Superset with:
Sumo Squats flat hands to floor no weight:
4X25

Calves:
single leg:
4X70X15
double legs:
4X130X15

Extensions Drop Sets:
90X12
70X10
50X10
30X8

my quads are totally numb-
workout took 80 Min

[BlondeAmazon]

AM: 30 min EFX 15 min bike 15 min incline walking

Company tonight so had to cut things short

Chest:

DB flat bench Press:
2X55X10
2X60X8
2X55X12

Incline Bench:
5X135X7

Low Incline DB Flys:
2X30X12
2X35X10
2X40X8

Hammer Iso Chest:
3 sets 5 reps per arm then 5 reps both arms
45lbs per side

ran home about a mile

[dbx]

Hey quiet wallflower (:D),

I see you're chuggin' along here pretty well. Or should I say...kickin' ass? :) Your workouts look very strong!

I think the only reason I haven't visited more often is because I'm afraid I'm going to see where you're out-lifting me :D

Nice work.

[BlondeAmazon]

Hey quiet wallflower (:D),

I see you're chuggin' along here pretty well. Or should I say...kickin' ass? :) Your workouts look very strong!

I think the only reason I haven't visited more often is because I'm afraid I'm going to see where you're out-lifting me :D

Nice work.

LOL outlifting- doubt if thats a real problem;) Although that leg workout is gonna bekickin my ass (literally) for a few days... ouchies

Thank you for checking on me!!

[kethnaab]

Chest:

DB flat bench Press:
2X55X10
2X60X8
2X55X12

Incline Bench:
5X135X7


holy crap! :eek: If you ever come to Fort Lewis, you and my wife gotta work out, you guys are darn near the same strength

[Buffycat3]

Still amazed at your w/os.
I love reading and learning your training routine.

This (fast) chest w/o is very impressive....your run home made me laugh.

Hope you had a good time with your visitors....I Know your chest is happy :D

Take Care!

[BlondeAmazon]

Still amazed at your w/os.
I love reading and learning your training routine.

This (fast) chest w/o is very impressive....your run home made me laugh.

Hope you had a good time with your visitors....I Know your chest is happy :D

Take Care!
This is so hard right nwo with the move- trying to keep my training up at a certain notch but at the same time- im POOPED! LOL @ my happy chest!!-- Running right now is workin for me because its dumping a bunch of the stress and getting me out in the fresh air even though its cold as heck!! Thank you for keeping tabs on me!



holy crap! :eek: If you ever come to Fort Lewis, you and my wife gotta work out, you guys are darn near the same strength
She a brute too? My best bench is 255 and I am going to really push for 275 this next spring. I love working out with a strong female partner at the gym- allways good for a few laughs at the amazed and sometimes digusted looks we get from the other gym-goers-- LOL

[IdahoViking]

It's rather depressing seeing all these beautiful women, that are so much stronger than I currently am. :(


Yet, simultaneously tantalizing. ;)

[BlondeAmazon]

Have to say good bye for a few weeks while I am in Eugene getting ready to head to New Jersey- Parents have dial up-- *good lord* and so I will resume my log when I get into Jersey with my own system. I have new goals in mind when I get there anyway. Is tough to keep things up with the move and staying in aother town for a few weeks- Anyway!- Talk to you all soon from the East Coast!! Maria

[Buffycat3]

Hey Maria...hope your trip is safe and fun.
I can't wait to read all about your new goal...does this mean new program as well. It's gotta be a good one.

Take care!

[GREENFEATHER]

Have a safe trip Maria!!

[kethnaab]

She a brute too? My best bench is 255 and I am going to really push for 275 this next spring. I love working out with a strong female partner at the gym- allways good for a few laughs at the amazed and sometimes digusted looks we get from the other gym-goers-- LOL

My wife's best was 245 paused on her chest, but she's always preferred the DBs, and yeah, the dudes always tend to look on with either envy, amazement or disgust. Gotta love it, I know I do!

[LeilaM]

Have to say good bye for a few weeks while I am in Eugene getting ready to head to New Jersey- Parents have dial up-- *good lord* and so I will resume my log when I get into Jersey with my own system. I have new goals in mind when I get there anyway. Is tough to keep things up with the move and staying in aother town for a few weeks- Anyway!- Talk to you all soon from the East Coast!! Maria

Miss you until then, strong lady! w00t! Hope the move goes smoothly

[BlondeAmazon]

Ok am in Jersey and started a new program kickstart for 2 weeks. In the process of my move I missed some gym time and at the suggestion of a NPC buddy of mine back home I am doing a 100 rep isolation workout for 2 weeks.

AM: Cardio 45 min EFX

PM:
Chest:
DB Flys: 25X100
PecDeck: 40X100

Back:
Wide Grip Lat Pulldowns: 70X100
Straight Arm Pressdowns: 30X100

ABS

Will be using this program of isolation exercises the next two weeks, then jump back into my regular heavy program for 4 weeks then back to this for 2 nd repeat the process again. I am sore as hell today.. ugh

[tatdawg]

just reading through your profile at your prior back problems and seeing the amount of weight you can move now. very impressive. i am suffering a reaccurrance of old back problems and got a little down but after reading what you have overcome i feel motivated to continue on. it is a pleasure to see a female that is so strong and has overcome so much. keep up the good work.

[BlondeAmazon]

just reading through your profile at your prior back problems and seeing the amount of weight you can move now. very impressive. i am suffering a reaccurrance of old back problems and got a little down but after reading what you have overcome i feel motivated to continue on. it is a pleasure to see a female that is so strong and has overcome so much. keep up the good work.

Wow! Thank you so much! I really LOVE the feeling I get from working out and training and such. I truly believe most of it is mind over matter and that once your brain engages in what you want and you stay focused- you can do most anything. I am glad my progress helps even one person. It has been a long road.

[BlondeAmazon]

Continuing this 100 rep workout- holy S***! I am sore!!! Did legs last night- when I was done and I tried to lift my knee up when I was standing, it felt like I was moving my leg through mudd. Very heavy and shakey.

Leg Press: 180X100
Extensions: 70X100
Lying Hamstring Curls: 50X100
Calves on Leg Press: 180X100

20 min on the bike.

[tatdawg]

100 rep leg workout wow, i bet that turned them legs into spaghetti legs trying to walk.

[GREENFEATHER]

100 reps are good for the soul BA!! ;) I was really diggin' the high reps before I got sick.

[mom24boys]

wow great job on the leggies.

[ChocoChick]

Hey, BA -- good to see you back. 100 rep sets sound like no fun at all.

[BlondeAmazon]

Hi everyone! Yea this 100 rep kickstart program is kickin my ASS! I did chest/back on Monday and my chest still hurts. Legs was interesting to say the least- I cant COMPLETE 100 reps at once I hope you understand that. I go as many as I can then rest 15-20 sec then continue to failure- 15-20 sec rest and keep goin till I am done. Usually it takes 3-4 attempts to get there. Anyway tonight is Shoulders--That should be interesting- Smith presses and lateral raises- yea 100 lateral raises- ugh- then Traps and 100 shrugs--- so-- see ya at the finish line;) Maria

[=M=]

Maybe you could throw in a few reps for me? :D

Welcome to the East Coast! Tervetuloa

[BB2K]

glad to see everything is going well for you BA! keep in touch! 100 reps huh? wow, sounds like fun!!

[BlondeAmazon]

AM: 30 min EFX and 30 min bike

PM:
Shoulders:

Military press on Machine:
50X100

Lateral Raises with DB:
10X100 holy hell

Shrugs:
70X100

20 min bike

[tatdawg]

that had to set them shoulders on fire.

[Buffycat3]

Hi everyone! Yea this 100 rep kickstart program is kickin my ASS! I did chest/back on Monday and my chest still hurts. Legs was interesting to say the least- I cant COMPLETE 100 reps at once I hope you understand that. I go as many as I can then rest 15-20 sec then continue to failure- 15-20 sec rest and keep goin till I am done. Usually it takes 3-4 attempts to get there.

Maria..I was wondering about how you go about doing 100 reps...thanks for the expalination.
I can just emagine the pain your body must be feeling from these..wow, Great Job!

[BlondeAmazon]

Arms:

Standing Bicep Curls
40X100-- shoulda gone one heavier-

Tricep cable pressdowns:
80X100

Forarm Curls:
25X50 front
25X50 back

thanks for the comments on this workout phase- I keep leaving the gym feeling like I havnt done enough because it doesnt take as much time. But the soreness and such is overwhelming so I am sticking exactly to the workout- no more no less. The ONLY thing I am doing different is adding a day of legs on Saturdays. I will finish this up with another week and then hit the weights heavy again. My diet has cleaned up considerably since I got here to the east coast so hopefully I will start seeing some results from all this crazieness.. Thank you again for ALL your support and comments.

[IR45N]

100 reps. Good mental training too! I'd lose count so fast:rolleyes: More power to you!

[NuclearArms]

Did you find yourself a more 'hardcore' gym there in Jersey? Seemed like your old gym wasn't to your liking.

[BlondeAmazon]

yea I joined LA Fitness for now and really like the size and the options they offer. Also its nice to be around more "bodybuilding" minded people. So far so good and I am enjoying it here.

Second Legs for the week targeting quads:

Hammer Strength Hacks:
180X100

Extensions (one legged):
50X100 each leg

HackSquats:
90X100

Hammer Strength Leg Press:
180X100

Seated Calves:
90X100

Abductors and Aductors:
70X100 each

[BB2K]

now are these 100reps done straight through or do you do what you can, rest a moment then do more until you hit 100?

[BlondeAmazon]

now are these 100reps done straight through or do you do what you can, rest a moment then do more until you hit 100?
You go to failure and rest 15-20 sec then continue- hard part is keeping strict form as you want to start moving too fast to get through it. The idea is isolation exercises only. No Bench, Free Rack Squats, Deads- things like that. You ONLY do this routine for 2 weeks as you are really wiping out the muscle groups- (serious ouch) then onto your regular heavy workouts for 4 weeks then repeat the 100 rep workout for 2 then one more 4 week heavy and one LAST 2 week 100 rep. Then your done- dont go back to this for 3-6 months. If you can do 25-30 reps when you FIRST pick up the weight then your ok- then you can continue with 10-15 reps till your done. If you can go 50-60 reps in a row- your too light. Although When I do chest for instance- I can do more reps as it is the strongest part of my body- legs, however is a different story. The guy I was working with in Oregon suggested it to me when it came out in an article in March's Flex Magazine. If you want to read more up on it and the concept I would suggest you purchas the mag. :D Its a tough workout- I am looking forward to getting through this next week and being able to get back into my regular routine. But hey, changin it up on occasion is a good thing!!!

[BlondeAmazon]

AM:
30 min EFX
30 min bike

PM:
Chest:
Incline DB Flys:
25X100
Pec Deck Flys:
40X100

Back:
Seated Cable Rows:
70X100
Standing Straight Arm pulldowns:
30X100

Abs
EFX 15 min

[BlondeAmazon]

AM:
Stairmaster 20 min
efx 20 min
bike 20 min

PM:
Shoulders:

Smith behind Neck Press:
40X100
Upright Rows on Smith:
40X100

Traps:
Smith Shrugs:
90X100

[BlondeAmazon]

Arms:
Preacher Curls with Barbell:
40X100

Tricep pressdown with rope:
35X100

Forearm curls:
25X50 forward
25X50 reverse

LAST DAY OF 100's!!!! YAYYYYYY least for 4 weeks;)

[BB2K]

amazing girl! i am gonna have to try this 100 rep thing soon, i will try it with biceps and triceps next friday... should be fun.

[BlondeAmazon]

amazing girl! i am gonna have to try this 100 rep thing soon, i will try it with biceps and triceps next friday... should be fun.

This was tough as hell for me and I was perpetually sore. Designed for major isolation exercises this seems to push the endurance up and test your skills at perseverance. I would not use it past the two weeks recommended but I think it was good for me. Change is where its all at with consistant bbing and moving forward. But I am happy to be gettng back to my heavier weights and giant sets again!

[Buffycat3]

Congrats on finishing your 100 rep training....super job!
I am looking forward to seeing your next 4 week training and seeing how your body responds to it.
This is a cool program you're doing:)

[BlondeAmazon]

Congrats on finishing your 100 rep training....super job!
I am looking forward to seeing your next 4 week training and seeing how your body responds to it.
This is a cool program you're doing:)

Thank you! It was sorta hard to get back into the groove of a normal workout but I went sorta light and didnt do as much as usual and it worked out- will be working back up to my usual progression soon I hope.

AM:
20 min Stairclimber
30 min EXF

PM:
Chest:
Incline Bench
2X135X10
2X155X8
2X165X6

Flat DB Press:
2X55X12
2X60X10
2X65X8
50Xfailure

DB Flat Bench Flys:
4X35X15

Triceps:
Hammer Machine Pushdowns:
2X90X15
2X140X12
2X160X10

Seated BB overhead tricep press:
5X40X8-10

Reverse Grip Cable Kickbacks:
4X25X10

[BlondeAmazon]

Am:
EFX 30
Stairmaster: 30

PM:
Legs:

Squats:
5X115x12

Leg Press:
2X90X20
2X180X15
2X270X12
2X180X15
2X90X20

Standng Hack Squats:
5X90X10

Extensions:
Drop Sets:
4 sets:
110Xfailure
90Xfailure
70Xfailure
30Xfailure

Calves:
Seated Calf Raises:
6X180X10

[Hibiscus09]

You're just cruising along in here. Fantastic workouts! :)

Happy Thursday!

[BlondeAmazon]

You're just cruising along in here. Fantastic workouts! :)

Happy Thursday!


Hey thanks chickie! With the move and the kickstart 100 rep workouts I feel sorta weak and out of sorts. Lifting lighter than usual but hopefully will work back up. change is good, no? ;)

[BlondeAmazon]

AM:
EFX 30 min
Stairclimber 30 min

PM:
Back:
Yates Rows:
6X135X10

Super with DB Rows:
6X50X8

Pullovers with BarBell:
5X50X10

Wide Grip Lat Pulldowns:
2X70X12
2X90X10
2X110X8

Super with Seated Cable Rows Close Grip:
5X80X10

Biceps:

Standing BB Curls:
6X50X10

Seated DB Curls:
6X30X10

[BlondeAmazon]

Had impatient kids today- had to hurry through:

Hamstrings:

SLDL:
3X135X12
3X155X8

Seated Hamstring Curls:
3X70X10

Laying Hamstring Curls:
3X50x12

Shoulders and Traps:

Seated Behind Neck Military Press on Smith:
4X50X10

Super with Lateral Raises:
4X10X12

Shrugs on Smith:
4X140X10

Super with Bent over lateral raises:
4X10X12

[GREENFEATHER]

I don't know about lunch and sex, but I'm about to have me some after dinner nookie. ;) :D Nice job on the workouts!

[BlondeAmazon]

I don't know about lunch and sex, but I'm about to have me some after dinner nookie. ;) :D Nice job on the workouts!


LOL after dinner nookie!!! eh the workouts- been feeling weak and man do I get sore.. ugh-- but im droppin chub so thats good...

[BlondeAmazon]

AM:
30 min EFX
15 min Treadmill- 1.5 miles
20 min bike

Evening:
Chest:
DB Flat Bench:
2X60X12
2X65X10
2X70X8
2X65X8
2X55X10

Incline DB Flys:
6X35X10

Decline DB Press:
2X45X12
2X50X10
2X35X15 ugh

Lower Cable Flys:
4X40X10

Triceps:
Cable Pushdowns:
6X100X10

Overhead Rope:
4X80X12

Reverse Single Tricep Cable Kickbacks:
4X40X10

[BlondeAmazon]

AM:
15 min Treadmill 1.5 miles
20 min Bike
15 min Stairmaster
10 min EFX
Abs
(was jumpin around because my calf was hurtin like hell)

PM:
Legs:
Squats:
2X135X10
2X155X8
2X165X6
185X4
135X12

Hacks:
3X50X10
3X70X10

Drop Sets on Leg Press:
3 sets total:
360X12
270X15
180X15
90X20
zero weight X25 (holy hell batman)

Seated Calf Raise:
4X90X12

Seated Calf Raise on Machine legs extended in front:
4X170X10

Extensions one leg at a time:
4X50X10

hot tub- die in bed- ugh

[IdahoViking]

After just reading some of your workouts, I'm almost too tired to even begin mine!

[Hibiscus09]

Nice looking workout! It's been forever since I've done drop sets on the leg press (no partners) -- but I remember -- they are wicked. :)

[BlondeAmazon]

Nice looking workout! It's been forever since I've done drop sets on the leg press (no partners) -- but I remember -- they are wicked. :)
My FAVORITE part of leg workouts are drop sets. They are a killer but I really like doing them. Helps alot to have a good partner thats for sure.



After just reading some of your workouts, I'm almost too tired to even begin mine!
LOL! Get a move on buddy!

[BlondeAmazon]

AM:
20 min Stairmaster
20 min bike
abs

PM:
Back:
T Bar Rows:
2X45X15
2X55X12
2X65X10
2X70X8
90X6
55X12

Wide Grip Bent Over Rows:
2X95X15
2X110X12
2X95X15

Yates Rows:
4X135X10

Super with DB Rows:
4X50X8

Biceps:
Preacher Curls on Hammer Machine:
2X45X12
2X55X10
2X60X8
2X70X6

Single Arm Bicep Curls on Machine:
5X30X10-12 each arm

[Buffycat3]

All them sets!
Amazing!!

[GREENFEATHER]

AM:
20 min Stairmaster
20 min bike
abs

PM:
Back:
T Bar Rows:
2X45X15
2X55X12
2X65X10
2X70X8
90X6
55X12

Wide Grip Bent Over Rows:
2X95X15
2X110X12
2X95X15

Yates Rows:
4X135X10

Super with DB Rows:
4X50X8

Biceps:
Preacher Curls on Hammer Machine:
2X45X12
2X55X10
2X60X8
2X70X6

Single Arm Bicep Curls on Machine:
5X30X10-12 each arm

Sod all that!! I'd rather have sex and lunch ! :D :p

[BlondeAmazon]

All them sets!
Amazing!!


you think? I tend to think im lazy if I dont go with the big giant sets


Sod all that!! I'd rather have sex and lunch ! :D :p

oh you and me both hon

And on that note-- legs;)

Sumo Squats on Smith:
warm up set of 90X15
2X110X12
2X130X10
2X140X8
2X160X6
2X130X12

Lunges on Smith:
3X50X10 per leg
3X60X8 per leg

Abductors:
4X70X25

Aductors:
4X90X25

Hamstirng seated:
3X70X10

Hamstring laying down:
3X90X10

[BlondeAmazon]

AM:
Chest:
Incline Bench:
5X135X8-10

superset with Decline pushups feet on bench- 5X10

Flat Bench DB Press:
65X10
70X8
75X6
80X5
85X4

Peck Deck Flys:
5X100X12

Triceps:
cable pushdowns back to cable on incline bench:
4X80X10

superset with reverse grip cable - single arm:
4X30X10

Bench Dips:
4X15

superset with seated DB behind the neck arms overhead:
4X40X10

short but not too bad for 530 am;)

[Defiant1]

AM:
Chest:
Incline Bench:
5X135X8-10

superset with Decline pushups feet on bench- 5X10

Flat Bench DB Press:
65X10
70X8
75X6
80X5
85X4

Peck Deck Flys:
5X100X12

Triceps:
cable pushdowns back to cable on incline bench:
4X80X10

superset with reverse grip cable - single arm:
4X30X10

Bench Dips:
4X15

superset with seated DB behind the neck arms overhead:
4X40X10

short but not too bad for 530 am;)


I friggin love it.

[BlondeAmazon]

Shoulders:
Standing BB press:
2X55X12
2X65X10
2X70X9
2X80X8
65X115

Cross Lateral raises on Cables:
6X20X8

DB Press seated- drop sets very very VERY slow:(ouchies)
3 sets
20X12
15X8-10
10X6-8

Shrugs on Hammer Strength machine:
2X90X10
2X140X10
2X180X8

Rear Pec Dec Flys:
2X70X12
2X85X10
2X100X8

off to work-- this am stuff is SO much nicer with no fighting to get the equipment we need... and I am not exhausted.. woot!

[Buffycat3]

Wow woman...what a w/o!
You amaze me with all your sets...and high lbs.
Amazing!

Isn't it nice to go to the gym and get your training in w/out the hassle....good for you.
Have a great day!

[BlondeAmazon]

Wow woman...what a w/o!
You amaze me with all your sets...and high lbs.
Amazing!

Isn't it nice to go to the gym and get your training in w/out the hassle....good for you.
Have a great day!


Wow- Thank you! Just this morning I was thinking about our workouts and so many people tell me we do too much. But they last an average of 70 min and we dont putz around, I enjoy the new workout partner thing. Plus the am workouts are great with no inturruptions and such- have a great day!! Maria

Back:

T Bar Rows:
2X70X12
2X80X10
2X90X8
2X100X6
45X15

Wide Grip Lat Pulldowns:
2X70X12
2X85X10
2X100X8
2X85X10

Reverse Grip Lat pulldowns:
2X55X12
2X70X10
2X85X8
2X100X6
2X115X4

Seated Rows on Machine:
2X85X12
2X100X10
2X115X8
2X100X6

Biceps:

Standing Barbell Curls:
4X75X5

Seated Concentration Curls DB 21's:
2X20X21
2X15X21

Preacher Curls on Hammer Strength Machine:
4X70X8
45X15

ugh

[V-240]

Ha ha, I like your "ugh" at the end there. :cool:

I was just looking at your "100 rep" stuff, wow. It sounds a lot like the thing my coach has had me doing for about a month, ending this week. Mine actually comes out to only 96 reps, so I must be a wimp! ;) It goes '4 reps, rest ten seconds, repeat for a total of 6 sets.' Do these supersets 4x per bodypart worked that day, and it comes out to 96 reps. I think it's called rest-pause.

For this final week, we increased the weight and reduced the volume to 3x per bodypart. Wow, it was grueling but great. Can't wait to see what's planned for next week... :eek:

Anyhow, awesome journal!

[BlondeAmazon]

Ha ha, I like your "ugh" at the end there. :cool:

I was just looking at your "100 rep" stuff, wow. It sounds a lot like the thing my coach has had me doing for about a month, ending this week. Mine actually comes out to only 96 reps, so I must be a wimp! ;) It goes '4 reps, rest ten seconds, repeat for a total of 6 sets.' Do these supersets 4x per bodypart worked that day, and it comes out to 96 reps. I think it's called rest-pause.

For this final week, we increased the weight and reduced the volume to 3x per bodypart. Wow, it was grueling but great. Can't wait to see what's planned for next week... :eek:

Anyhow, awesome journal!

That sounds great! Are you a beginner? Working toward a goal? I am SUPPOSED to go back to the 100 rep sets after 4 weeks but I am really enjoying hittin the high weights again- Dont know if I can hit my bench best at 255 but I may go for it in 4-5 weeks. I really did like those high rep workouts as a change up though..

[V-240]

Well, you COULD say I'm a beginner, or maybe a RE-beginner. :rolleyes: I went to a Weider bodybuilding camp in the early '90s in L.A. which was a blast. Before that, I took a few adult-ed night classes taught by a local bodybuilder. Been a member of a couple different Gold's but stopped several years ago. Then my weight skyrocketed to 360 lbs and I finally got disgusted enough in December '05 to really change my lifestyle and transform my body.

A new place opened near me that specializes in personal coaching in semi-private training suites, and it's been a great year and a half of self-improvement for me! After several dietary glitches along the way (like 2500 extra calories daily in liquids alone...oops!), things clicked and I've lost 20+ lbs of fat, increased muscle mass and improved blood pressure and some liver issues.

I quit my daily drive-thru habit, quit drinking sodas and started eating a clean diet. I know I'm preaching to the choir here, but I can't overstate the difference it's made! Just eliminating the crap like high fructose corn syrup and aspartame caused a big endorphin buzz that keeps going and going.

To answer your question, I don't have any specific parameters I'm trying to meet, but I do have goals, like achieving a V-shape (right now it's a V with an O under it... gotta lose that damn O), being able to do a pullup for the first time in years.... aaaand to step on my bathroom scale and NOT have it say "error". Haha....

I have a lot of excess pounds to go. I've been on diets in the past. But nothing works as well long-term as bodybuilding. My increased strength and stamina carries me through everything. No lame-ass diet ever did that. Now I don't really care how much I'll weigh as long as I'm fit and healthy.

These forums are a great place to come for like-minded people. I only wish they existed 20 years ago!

Scott

edit: I didn't mean for this to turn into a mini-novel. I usually save that for my rants about processed food and our morbid obesity pandemic. But that's for another day. :D

[V-240]

Correction, coach today called it "Muscle Rounds", not "Rest-Pause". Today was the last day of this phase. I guess I should start my own journal, but they keep my records for me there.

Have a great weekend!

Scott

[BlondeAmazon]

Hiya Scott! Thank you for the comments and update on your progress. No need to apoligize for long "stories, comments or biographys" The whole reason I started this journal in here was to hear others stories about struggles and successes. What works for one does not work for everyone! We all need our own personal goals and hit our own hardships in this sport. I have a hellofa time with diet= I am living in a small apartment here in Jersey and do not have the "PLEASURE" of cooking alot with alot of room which I love to do. So my meals lack some enthusiasm and it has been hard for me to stick to a strict diet... ugh-- and with that- we get to leg day....

Legs:

Standing Leg Press:
2 sets 90X12
2 sets 110X10
2 sets 140X10
2 sets 180X10

Hack Squats:
2X50X12
2X70X10
2X90X10
2X70X10
2X50X12

Seated Calves:
5X90X12

Hammer Smith Leg Extensions (One Leg at a time):
55X10
60X10
70X10
80X10

Negatives:
1 set 50X8 ouchies---

[tatdawg]

just dropping back by for a visit and to check on you. knowing the back trouble you had in the past and reading the numbers you can put up now never ceases to amaze me. all i can say is atta girl. :D and wish you the best

[BlondeAmazon]

just dropping back by for a visit and to check on you. knowing the back trouble you had in the past and reading the numbers you can put up now never ceases to amaze me. all i can say is atta girl. :D and wish you the best


thank you! I am currently looking for a good doc here in jersey to get some cortozone shots in my hips- I am due-- few good old fashion vicodin might come in handy after squat days also-- LOL!!!

[BlondeAmazon]

Arms only today:

Standing Bicep Curls with BB:
4X60X10
4X70X8

Close Grip Bench:
4X135X10

Reverse Grip Bench:
4X135X8

Tricep DB extensions behind the head seated:
2X45X10
2X50X10
2X55X10

DB Curls on Incline:
Hammers: 4X35X10
Twist Curls: 4X30X10

Tricep pressdown cable:
70X15
80X15
90X12
100X10
110X10

Bicep Curps cable:
70X15
80X15
90X12
100X10
110X10

[dbx]

Awesome weight being moved there, young lady :).

Enjoy your weekend!

[BlondeAmazon]

Chest:
On bench today we did a combo workout of full/half reps and negatives..

135-2 sets
5 full reps hesitate at bottom
5 half reps bottom then half up
5 full

155 2 sets
4 full reps hesitate at bottom
4 half reps
2 full reps

175 2 sets
3 full reps hesitate
3 half reps
1 full

185 1 set
3 full reps
3 half
1 full ouch ouch ouch thank you spotter

135
1 set
5 full reps slow negatives
5 half reps bottom to half up
5 half reps half up to full
2 full reps

lots of cussing and whining at this point

Decline hammer strength (weight per side)
45X15
70X12
80X10
90X10

Incline Hammer Strength- (weight per side)
45X10
55X10
65X10
75X8

Triceps:
Sitting up BB Tricep behind the neck press:
3X60X10

Laying down skull crushers:
3X60X10

ugh ouch damn-- i gotta get more sleep...

[Hibiscus09]

Whoa! Very strong bench numbers! :)

Happy Monday!

[BlondeAmazon]

Whoa! Very strong bench numbers! :)

Happy Monday!

:D:D tyty- would like to get back up to that 255 but im trying to work my muscle and not my ego;)

[BlondeAmazon]

Leg Day:

Squats:
2X135X10
2X155X10
2X185X8 ughhhhhh

SLDL:
2X135X10
2X155X10
2X185X8

Decline Hamstring Curls with DB:
4X20X10-12

Seated Ham Curls:
4X50X10

Prone HS Curls
4X70X10

Start my new job at the gym today-- wish my luck;)

[Original Poster]

BA very strong workout !
AWSOME :)

[V-240]

Heh, you're so funny with the "ugh ouch damn" and all the uuuggghhhs. :) Ah, the sounds of a great day in the gym! Clanking metal, squeaky cables and all. Gotta love it!

[BlondeAmazon]

BA very strong workout !
AWSOME :)
well thank you;) i was TIRED this am- it just felt heavy as hell....


Heh, you're so funny with the "ugh ouch damn" and all the uuuggghhhs. :) Ah, the sounds of a great day in the gym! Clanking metal, squeaky cables and all. Gotta love it! :D no workout is complete without at least one ugh a oh **** and a sonofabitch that hurts. LOL:D

[BlondeAmazon]

Back:
Yates Rows:
2X135X10
2X155X10
2X175X8

DB Rows:
6X50X10

T Bar Rows:
4X70X10

Hammer Strength Lat Pulldowns (weight per side)
2X50X10
2X70X10

Pullovers on Bench (laying on back with cable)
4X60X20 (combo of full reps/partials and pumps)

Biceps:
Preacher Curls BB:
Combo of negatives/partials and full reps
2X60X10
2X70X8
50X12 full reps

Bicep Machine one arm at a time:
4X30X8 per side

[BlondeAmazon]

Shoulders:

Seated BB press: each set was half behind neck and half to colarbone
2X65X12
2X70X10
2X75X10
2X80X8

Hammer Strength Shoulders (Weight per side)
2X25X10
2X35X10
2X40X8

Upright Rows on Cable:
2X70X10
2X80X10

Single Arm Cable Laterals:
4X20X10

Bent over DB Laterals (seated)
4X35X10

Reverse Peck Deck:
2X90X10
2X120X8
2X140X6

Shoulder lateral Raises on Machine (pads on shoulders)
4X70X8-10

ugh

[V-240]

Damn, you're strong.. for a girl, aHAHA! ;) Just kidding, I know that's a pet peeve. Seriously, this is me reading your journal: -->:eek:wow

I bet it would be a blast to work out with you, if I could even keep up! Hell, I hurt my back yesterday in the gym... before I even picked up a weight. D'oh! Can't even tie my shoes without hurting myself. :mad:

The women in the o35 forums ROCK!

Scott

[GREENFEATHER]

Great workouts BA!!

[BlondeAmazon]

Damn, you're strong.. for a girl, aHAHA! ;) Just kidding, I know that's a pet peeve. Seriously, this is me reading your journal: -->:eek:wow

I bet it would be a blast to work out with you, if I could even keep up! Hell, I hurt my back yesterday in the gym... before I even picked up a weight. D'oh! Can't even tie my shoes without hurting myself. :mad:

The women in the o35 forums ROCK!

Scott
Thank you;) I trained a couple guys yesterday and one in particular was SO MUCH FUN!!! He wanted me to push him and he was really trying- an ex lifter coming back from knee surgery who I put through a front/back workout. His friends were watching and I was tellin him he was a pussy and to push out one more rep-- LOL! I LOVE workin out guys who really try to impress me- I usually make them puke... It makes my day really...


Great workouts BA!!

tyty greeny;)- really havin fun with my training lately-

[Hibiscus09]

Nice workouts, girlie! :) Have a great weekend!

[wubby]

VERY impressive workouts BA.

Hope the new job is treating you well. I've always thought it would be cool to work at a gym.

[V-240]

Thank you;) I trained a couple guys yesterday and one in particular was SO MUCH FUN!!! He wanted me to push him and he was really trying- an ex lifter coming back from knee surgery who I put through a front/back workout. His friends were watching and I was tellin him he was a pussy and to push out one more rep-- LOL! I LOVE workin out guys who really try to impress me- I usually make them puke... It makes my day really...Oh, just think of all the money we could make and the tickets we could sell!! A 200 lb blonde amazon training a 300+ lb guy, yelling at him "YOU BIG PUSSY!! C'MON!!" and taking wagers on how long before I hurl. ROFL!!! :D

Good times, good times. :cool:

[IdahoViking]

Shoulders:

Seated BB press: each set was half behind neck and half to colarbone
2X65X12
2X70X10
2X75X10
2X80X8

Hammer Strength Shoulders (Weight per side)
2X25X10
2X35X10
2X40X8

Upright Rows on Cable:
2X70X10
2X80X10

Single Arm Cable Laterals:
4X20X10

Bent over DB Laterals (seated)
4X35X10

Reverse Peck Deck:
2X90X10
2X120X8
2X140X6

Shoulder lateral Raises on Machine (pads on shoulders)
4X70X8-10

ughOnce again I have found that I am too exhausted to do my workout after reading yours. Good thing you lift intensely enough for the both of us.

Have a happy, and fun-filled, April Fools Weekend! :D

[BlondeAmazon]

Thank you to all of you who check up on me and comment on my workouts- I am now currently working at LA Fitness as a Training Manager and I am LOVING LOVING LOVING IT!!! Finally, people who "get" me. I love talkin to the other trainers and people who I speak to who say to me-- Damn, I wish I had a refridgerator just to hold eggs.... I mean-- only we would understand that...


Leg Day and went into it feeling good! workout took 90 min

Smith Squats:
2X90X12
2X140X10
2X160X8
2X170X6
2X180X5
2X230X4

Hacks:
2X50X12
2X70X12
2X90X10
2X100X8
2X120X8

Seated Calves:
10X90X5

Holding Cable Squat:
4X30X30- holy mother of God...

Squat Press: did fast short reps- not too deep on the one leg at a time
One legged:"
5X180X8
follow fast with double legs
5X180X10-- I cried

One Legged Extensions:
2X50X10
2X60X10
2X70X8
2X80X8
2X90X6

once they go numb--- it just doesnt hurt anymore....

[Buffycat3]

Congratulations on the new job!
I bet it is so nice to work with same-minded people. (oh, if only I did too;))
I think this job is going to be great for you!

I have a question on your training, if ya don't mind...

You are doing 2 sets of different weight and posts your reps you did for each...I was wondering, are those reps to failure, or are they a planned, targeted number to reach?

Awesome leg w/o...wow! Impressive!!

[tatdawg]

congrats on the new job. you have worked hard and have overcome adversity to get where your at.

[BlondeAmazon]

Congratulations on the new job!
I bet it is so nice to work with same-minded people. (oh, if only I did too;))
I think this job is going to be great for you!

I have a question on your training, if ya don't mind...

You are doing 2 sets of different weight and posts your reps you did for each...I was wondering, are those reps to failure, or are they a planned, targeted number to reach?

Awesome leg w/o...wow! Impressive!!

The way I try to figure out my weights is this- I figure what my BIGGEST exercise is going to be. For instance- with the leg workout I knew I wanted to try 230 (never went that high) so I back it off 4-5 levels and start there. Then 2 sets each weight. When I move to the next exercise I try the same thing- then as my legs/arms/chest- whatever- then try a more isolated exercise. and keep at a med weight for 3-4 sets- I throw in supersets and pyramid weights in between. I know it looks like I do alot- but it really works for me with the giant and supersetting. I am constantly mixing it up and my goal is to continually shock my system.

Again- I love the feedback I am getting and appreciate all the comments and well wishes- I DO love my new job and it has helped me really push my levels up. Thank you to all of you!! Maria

[BlondeAmazon]

Today I had Roshan put me through a arm workout that literally had me layin on the floor smellin the Febreeze. I did not really look at the weight he had me doin but it went something like this and we did it ALL on the cable machine.

Tricep Press on rope:
med weight 50 reps
heavier weight- 25 reps
light weight - 100 reps mother of GOD i wanted to kill him but i couldnt lift my arms

20 close pushups for triceps

Bicep Curls on rope:
med weight 50 reps
heavier weight- 25 reps
light weight - 100 reps

20 close pushups for triceps

Tricep pushdowns with straight bar:
Reverse first
med weight 50
regular grip-- med wieght- 50
heavier weight- reverse grip- 25
regular grip 25
light weight reverse 100 reps
regular grip 100 reps
lay on floor and cry a little then pump out 20 freakin close pushups and cry a little more

Bicep curls laying on floor pulling straight bar to forhead:
med weight: 50 reps slow negatives
heavy weight 20 reps slow negatives-- lay on floor and whine while ladies laugh at me
light weight-30 reps cause well- ****-- slow negatives

2X20- close pushups

layed on the floor and smelled the fabreeze...

[Buffycat3]

Whoooooo:D I can still see the smoke coming off your arms!!

[BlondeAmazon]

Today I did a split- I am still working out with Neil in the am and enjoy that time we spend together, but I am also working with a trainer to gather new ideas and information and hit the training from a different angle. Even those of us who do this day after day and year after year can use this-- so here goes-- yea I cried...

AM:
CHEST:

Incline Bench:
2X135X20 (10 1/2 reps 10 full reps)
2X115X15
2X95X20
2X75X25
2X55X30

Flat Bench DB:
2X65X8
2X55X10
2X45X12
2X35X16

Seated Cybex Flys:
2X70X25
2X90X25
2X105X25
2X115X22

Triceps:
Rope pushdowns:
2X30X50
2X20X30 (blown out from yesterday ouch)

Reverse Grip pressdowns (wide)
2X30X20
2X25X30
1X20X40

ok done


NOON:

BACK:
Pullups-combination of close and wide grip plus reverse and regular grip:
5X8-10

Cybex Pulldowns underhand grip:
2X80X15
2X100X10

DB Rows both arms over bench drop sets:
65X12
55X10
35X8
30X5

65X15
55X8
35X5
30X4
15X12

70X10
65X8
55X6
30X5
20X5
15X8
5X12

Seated Rows on Cable close grip
2X80X12
2X70X10

superset with Close Grip lat pulldowns
2X100X8
2X90X10

in the middle of this my boss wanted to see if I could do a lat pulldown with 300 lbs and him sittin on it--- hes 200-- um no- he jumped off and made me do 2 reps at 300 lbs-- then I had to keep supersetting--- ok this is why people hate trainers????

[BlondeAmazon]

AM:
Hams:
2X135X10
2X155X10
2X175X8

Smith Machine Sumo Squats:
2X90X20
2X110X30
140X30
90X40

Prone Leg Curls:
2x70X20
2x50X30
2x30X40

Seated Leg Curls:
6 sets 70X15

Hammer Strength One-Leg Seated Leg Curls:
Negatives:
4x50X12

PM:
Shoulders:
Standing Military Press with BB:
65X15
2X95X10
2X105X8
2X110X6

Lateral Raises:
3X10X15

Drop Sets DB Seated Mitary Press:
3 sets
40X10
30X8
20X6
10Xdrop them cause they are so damn heavy..

Bent over Laterals:
2X25X15
2X30X15

Lateral Raises:(yea I know-- one more time)
3X10X15

Reverse Pec Deck:
90X15
100X12
110X10
120X8
130X6
140X6
90X10

done- taking tomorrow off...

[BlondeAmazon]

Decided on the Excaliber here in Bridgewater NJ ion July. Basically a bit more than 12 weeks out-- Rojan told me to enjoy the next three days cause then the dieting and cardio starts-- peachy-- anyway did my split today --

Back:
Laying on incline bench rows:
3 drop sets of ---
70X8-10
60X8ish
50X pooped
40Xpooped
30Xugh- elbows way out
20Xforget it- elbows out
10Xouch- flys
5 times- crying- flys-- ok we are warmed up

Seated Rows on Cables crossed- elbows out:
70X10
80X10
90X10

Narrow Grip lat pulldowns:
80X10
95X10
110X10

Hammer Strength pulldowns:
55X20
65X15
75X12

Straight arm lat pulldowns:
4X45X15

Abs


PM:
Worked with Rojan today and honestly I am not sure what the weight was on most of it- but Im gonna be limping for the next few days--

Extensions (short reps not full ROM)
60X50

Lay on Back on floor- hip thrusts- 100 of the damn things

sumo squats onto chair- 100

repeat process above--

Hacks- Rojan sat at the bottom of the squat machine and basically sat on my feet and held the back of my knees and pushed to put the pressure on my quads and to keep my form- if I coulda moved my legs- I woulda kicked him in the nuts-- this hurts
90X50? reps wide stance toes out
110X35-40 reps feet close

Leg press:
3X180X25 but feet were REAL high and push with toes (now i cried a little)

Back to the stupid extension machine for 2 more sets of individual
2X50X25

Lunges- one foot hiked up on bench- no weight
2X15

last thing--
Leg Press Seated:
2X130X25 feet WAY high on platform pushing with toes

my quads died and I layed on the floor for a bit... I LOVE BODYBUILDING!!!!

[SeaSiren]

Wow great sessions! :)

[BlondeAmazon]

AM with Neil:
Shoulders:
Arnys:
2X40X12
2X45X10
military
2X50X8

Upright Rows on Cable:
2X70X10
2X80X10
2X90X10

Seated Cybex Side Laterals:
70X12
80X10
90X8
100X6

One Arm side Laterals on Cable:
3X30X10

Reverse Pec Deck:
90X15 full 25 half
110X15 full 25 half
130X10 full 20 half

Seated on Incline BB front Delt:
4X30X10 half reps bottom to middle

Seated on Incline DB front Delt- one arm per:
4X20X10

PM with Rojan:
Chest:
Hit Cable flys at all angles and weights- hard for me to follow weight because hes yelling- "Stop procrastinating!!!" and busts my ass- so better to keep my head up and just "do it" so I dont know all my weights- ANYWAY- Cable flys to warm up- lots of them- 50-100 reps med weight

DB Press
55X2
2X40X8-- again- different strange angles that kicked my freakin ass

Incline Bench half reps:
95X20
145X15

More Cables

Pec Deck- assorted Weight and half and full reps--

ugh onto triceps
Tricep cable kickbacks-both arms at once
2X55X30

Seated DB Tricep two DB:
2X35X10

Smith machine incline- Triceps
70X15

Back to cables

Rope Pressdowns:
2X55X20 ugh done- and I THANKED HIM----

[tatdawg]

afternoon girl, just dropped by to say hey.