Msfitnetz MASS building journal [Archive]

msfitnetz

11-28-2006, 03:31 AM

Monday 11/27/06
0407 AM : 20 minute jog
0400 PM: Workout local Gold's ( bodyweight 138 taken right before workout)

warm up: 10 minutes on upright bike, level 6 random setting

FELX MACHINE FLYES: 30 x 70, 20 x 100, 10 x 130
Good pump for my chest.
BB BENCH: 95 x15 w/u set 115 x10, 125 x8 , 135 x6
add weight on first set a bit light.
PULLUPS: +25 x8, +1 x 6, +1.5 x4
Felt good in lats think I could do better , distracted by some idiot talking on cell and walking near while working set.
INCLINE BENCH( HAMMER): 100 x 10 , 110 x 8, 115 x6
first sets a bit light I could have done more felt last one.
TBAR ROW ( Unsupported w/ V handle): 3 plates x 8 , 3 plates x 8, +5 x6
Felt awesome but light, someone turned on an overhead fan and began to get too cold.
MILTARY PRESS ( standing BB): 81 x10,82 x8, 84 x 6
Good feeling in delts
POWER CLEANS: 107 x 8, 107 x 6 ** left forearm pain stopped sets**
BB CURL: 67 x 12, 69 x10, 69 x 10
No pain

Simpy

11-28-2006, 03:39 AM

Hooray! I'm the first to stop in. :D Silly, I know.

You're workout looks fantastic. Great numbers. What are your goals? I know, mass. But how much and for how long?

msfitnetz

11-28-2006, 08:29 AM

Welcome! Thank you.
I would like to increase my BB bench ( my weakest lift) and do 200lbs (total with my BW) in pullups. I think that way I know my upper body will have had to increase in size/mass and start a better balance.

Buffycat3

11-29-2006, 03:24 AM

Hi Msfitnetz!

I am training with the same goal as you....to gain more muscle mass.
You look amazing, and your workout looks just as amazing!
I will be watching your progress :)

--Joan

msfitnetz

11-29-2006, 03:51 AM

Thank you Joan, so do you perhaps we can trade information as we both work hard.

0409 : Run 15 minutes and 2 minutes of sprints

1500: WARM UP
Leg Extension( flex machine) : 60lbs x 20 60 x 20
Front Smith Squat/Smith Squat: bar x 20/ bar x20
This is a superset , got my heart rate up well

SISSY SQUAT/ SMITH SQUAT: BW x 20 / +25 x 20 , +25 x 15 / +20 x 20
Siissy and smith were too light first set . Added weight both exercises much better start at that point next time.

THIGHSOLATOR ( Lying Squat machine): 165 x 10 ,180 x 10 , 180 x 10
This machine best I feel in legs only no back. I really felt in my quads the focus here. Need to start next time at 180.

LUNGE ( Hammer base unit): +25 x 10 , +10 x 10 ,same wgt x 10
Wow this feels better than walking lunges were often I can loose my balance. Great burn! Start next time with higher weight.
* this machine puts my body a a better mechanical advantage I find in most exercises.

SDL ( Hammer Base unit): 200 x 10, 230 x8, 230 x 8
* add 2.5 next time for last set, start at 230. Burns!

DONKEY CALF ( Flex machine)/ SQUAT CALVES: 60 x 20 / BW x 30 , 75 x 15/ BW x 20 , 75 x 15 / BW x 20
Nice burn .

CABLE ABS ( use "d" ring): 70 x 20 , 80 x 20 , 90 x20
I do front ab curl, then oblique ab curls superset. Rest is enough to stretch then begin next set . This really burns my abs. I have found the D handle ring has a better feel than traditional rope which burns and my pinky get sore from that handle presssure.

A relatively short day in gym. Normally I liek to hit some walking incline treadmill afterwards but I needed to get home to assist with homework and make dinner.

MEALS:
0500 : 1/2c oats/flax seed, 1 scoop Whey, 1 TBSPN sour cream, splash soy milk
0715: 4 whites, 1 egg, 1/2 oz light cheese, 1oz turkey breast
1030: 2 egg burrito with salsa extra peppers, 1 cup seasoned white potatoes, coffee
(PRE) : No2, 1/2 dose FB
(DURING) Glutamine/creatine mixture 15g:5g
( POST Workout)
1615: 1 scoop beverly MP in water
1730: stir fry chicken, turkey and brocoli
1 bowl airpopped popcorn ( nothing added)
I drank at least 2 gallons of water but my lower body was holding onto lots of water soem reason.

** I missed a meal while working which unfortunately happens at times.**

MuscleMom

11-29-2006, 06:04 AM

mcj

11-29-2006, 09:40 AM

Hey there!! You look great!!! I'm looking to gain muscle too for my first figure competition...:eek: So I'll hopefully get some ideas from your journal!!! :D

Have a great day!

msfitnetz

11-30-2006, 02:01 AM

Thank You MCJ.

AM: Run, felt good after my body warms up to it. About 20 minutes total. Added 4 short sprints ( but careful I have pulled ham and caused ankle injury in past)

0500: 1/2c oats/flax seed mix, 1scoop whey, 1TBSPN sour cream, splash soy milk
0930: 2 egg omlette, cheese, peppers, mushroom and 1 sausage, 1 cup potatoes,coffee 1 cup ( 1/2 OJ-1/2water mix)

1230: Carbwise bar, handful natural peanuts ( about 10)
1500: 4oz turkey, 1 cup spinach
1730: 2whites, 2 eggs, 1/2 oz light cheese, 1 lunch meat ( bolgona), 2 wheat bread ( low carb/low sodium) 1 TB natural PB, with jam( low sugar, carb grape flavor)
** I normally fall out alseep someitme about 7 to 8pm. Last nite after 8pm due to phone call. I do get up at 330 so I can run before being to work by 6am.

msfitnetz

11-30-2006, 02:03 AM

Hi and welcome!
You are looking just absolutely amazing! Your workouts are really strong too!

I am also on that ride to gaining more muscle :D It is a great thing :D

Are you looking to compete again (I am assuming that you did b4 from your avi)?

Looking forward to following your journey!

Thank You musclemom. Yes ,My shows are not until October time so I can hopefully make my goal with weight. Unfortunatley as a mom and working professional STRESS creeps up and makes me loose like crazy.
I compete minumum once a year.

Buffycat3

11-30-2006, 02:14 AM

msfitnetz

11-30-2006, 03:35 AM

We sure can workout hard together and trade information...this is a great idea. Having another motivating person to share training and dedication is a super idea to help become even more determined to succeed.
I don't have anyone in my town that shares the same passion as I do with bodybuilding...this is why I am here ;)

Being a mom and full time job...stress is all over the place!
But by the looks of your photos, training, and dedication....you are doing an awesome job.

I am behind you in your journey to your goals and success...Have Fun!

Thanks!! That is why I finally decided to post with people who think similar. Are you going to the Arnold this year?? I went a couple of years ago for motivation. I noticed you are from Ohio. Now that I live on the east coast, if my schedule allows I love going to the expo and watching the women's show.

Train Hard!! We grow strong!!

MuscleMom

11-30-2006, 05:41 AM

Thank You musclemom. Yes ,My shows are not until October time so I can hopefully make my goal with weight. Unfortunatley as a mom and working professional STRESS creeps up and makes me loose like crazy.
I compete minumum once a year.

How much are you looking to gain?

I am just a stay home mom and am so busy, I don't know how working mommies do it. I feel like I never have enough hours in the day! I give you tons of credit!!!

This is a great place to be...hard to find others who think like "us" and can understand and appreciate the lifestyle! I get so much motivation from all the ladies here (and now have another one to add ;) ).

Have a great day!

msfitnetz

11-30-2006, 06:43 AM

How much are you looking to gain?

I am just a stay home mom and am so busy, I don't know how working mommies do it. I feel like I never have enough hours in the day! I give you tons of credit!!!

This is a great place to be...hard to find others who think like "us" and can understand and appreciate the lifestyle! I get so much motivation from all the ladies here (and now have another one to add ;) ).

Have a great day!
Thank You!!
Ideally at my height I want 10lbs so I can compete at a minimum of 135lbs. There is NEVER enough hours in a day. I make myself go to bed early so I can get rest since that is where one actually grows. If only days were 48 hours?HAHA
I remember when my kids were smaller , lots of work although I wasn't lifting just general cardio and calistenics ( military) so I could pass my annual tests.
You are doing Great! I agree I enjoy the encouragement and watching everyone transform.

mcj

11-30-2006, 06:45 AM

Wait!! You're from Washington DC Metro Area???? Is that right? How come I didn't notice that from before!!!?!?!? Where in the area are you from? I'm in Fairfax, VA.

msfitnetz

12-01-2006, 03:01 AM

Wait!! You're from Washington DC Metro Area???? Is that right? How come I didn't notice that from before!!!?!?!? Where in the area are you from? I'm in Fairfax, VA.

I work in downtown DC so I use golds gyms between there and my home in Silver Spring MD. I have used the one in Tysons as I really like the equipment, layout.
That would make it a weekend trip since I work mon thru friday and its is not really on my direct commute.
:-)

msfitnetz

12-01-2006, 03:23 AM

0410 : Run about 20 minutes very nice and warm

1520: Into my local gym, I forgot my workout log so I tried to do by memory. Holding lots of water still I think the creatine bloat: Preworkout weight almost 141

Warm up : 5 min on stepmill level 6, felt like 30 minutes!! I don't hold rails as the guy next to me was.

warmup exercise: Flex flyes 70 x30, 100 x 20 , 130 x10 . A little light on those I could increase by 5 for same effect. Stepmill has me pouring sweat.

DB BENCH: 60 x8 , 60 x 6 , 60 x 6 I need to increase here but no spotter. I think I am inbetween 60 -65, I might need to locate a machine ( ugh) ro good prone hammer to subsitute for my needed increase. # Some dork next to me asks me if I compete, while I have my DB's on my knees, eyes closed right, sitting upright and before second set!!# ( Men! come on Guys!!)

CHINS/PULLUP: +25 x 8, same x 4 ( slow chins here), same x 2 ( pullups with holds: I start holding 15-20 seconds before I begin, lift up hold-10-15, down repeat)

DB INCLINE BENCH: 40 x 8, 45 x 6, 45 x6 * same here I think in between weights too light. Satrt next time at 45.

DB ROW: ( flat bench) 70 x 10 , 75 x8 , 80 x6 Good feel, I think I can go higher.

DB SHRUGS: 70 x 8 ,70 x 8 * No upright rows seems to aggravate my left forearm. These felt great done slow , slight pause at top.

MILITARY PRESS ( Seated BB)/ Standing DB LAT RAISES: ** Superset**
77 x 12 / 10 x 20, 77 x12 /10 x 20 Wow, what a burn, I could barely take off weight or lift my arms shoulders on fire.

Meals:

0500: 1/2c oats/flax seeds, 1 scoop whey, 1 TB sour cream, splash soy milk
0715: 2 eggs, 2 whites, .5oz light cheese, 3 oz chk brst 1 cup ( 1/2 grapefrt juice/1/2 water)
1030: 2 egg burrito, pepper, bacon ( 2) , 1 cup potatoes, coffee 1 cup
1520:(DURING) 15G Glut/5G creatine mix
1630:(Immediatley Post) I scoop Beverly MP with water
2030:8z burger with provolone( bun lett,tom,pickles), steak fries

As you see another day missing meals! So I did get some Calories even with my last meal of JUNK, unfortunatley my days can happen easily. I guess we all human.

mcj

12-01-2006, 07:02 AM

I work in downtown DC so I use golds gyms between there and my home in Silver Spring MD. I have used the one in Tysons as I really like the equipment, layout.
That would make it a weekend trip since I work mon thru friday and its is not really on my direct commute.
:-)
Awesome!!!! Yea I work out a Gold's in Chantilly...just a few min from the house. I like it!

Great workout too! Have a great day!!

msfitnetz

12-01-2006, 08:14 AM

Wow! Finally.
No AM run since I plan to do stuff on weekend. No use getting an overuse injury.
* I am working nights then must drive 4.5 hours to PA, UGH!! Unfortunatley, I woke up at 530am and could not go to sleep. Took up morning getting my daughter to school, doing laundry, cleaning and packing.
0600: 1/2c Oats/flax seed , 1 TB sour cream, splash soy milk, 1 scoop whey
2 cups coffee
0830: 2 TBSN liquid protien ( equals 15gr Protein)
0900: Local Gold's
Warm up: LEG EXTEN/45 Deg HYPER 60 x 20/BW x25 , 60 x 20/BW x25
( During drink my Gult/Creatine mix what a pump today !!)

SQUATS ( 1/2cage): Full below para & breathing squats, 135 x 20, 155 x 20 , 165 x 12 * could have done more but became a bit dizzy from breathing & lost concentration*

LYING LEG CURL: 60 x 12, 75 x 8, 75 x 6 done slow and controlled, squeezing hard

SDL/ FULL DEADS: 1 set SDL 227 x 10, Deads: 227 x10 , 227 x 8 * a little light for full deads but felt good stretch, back very warm and I did not want injury after sqauts.

LYING TRICEP EXTENSIONS( straight bar): 27 x 10 superset with closegrip bench x 20, 37 x10, 37 x10 superset with closegrip x 20 * Prior elbow tendon injury so I am careful cannot take it too heavy BUT these were too light why I superset to get some pump. I need to bump up to 40+ carefully.

SEATED DB CURL: 25 x 10 , 30 x 8, 35 x 6 * 25 too light , I think I am in between 25 and 30 for 10 reps. 35 was good nice pump

HANGING CHINS ( palms facing me): BW x 5 then hold halfway for 30 count. I do this twice great pump for my Biceps.

(POST WO Meal): 1 scoop Beverly MP with water * I drink as I leave gym, I don't want to spill in car! *

Well workout out the way felt good. Now off to work then long drive to PA
. Time to eat!!

soon2Bgoddess

12-01-2006, 08:22 AM

Hello & Welcome!

Your workouts are VERY AWESOME!!! :D

Buffycat3

12-02-2006, 03:20 AM

Awesome workout...very focused!

Have a safe drive!

msfitnetz

12-04-2006, 08:44 AM

Wow! Lucky I took the weekend off due to work and travel . I am now back and focused for this week. I normally due a weigh-in and measurement check this week But due to a "monthly" fluctation I will post next week.
I will post later today or tomorrow my workout.

I did my daily run though at 0345Am. Wow!! very cold and windy but I did 20 minutes.

Thank you all for the encouragement!

Buffycat3

12-06-2006, 02:04 AM

HI :)

I hope all is going good and well for you.

msfitnetz

12-06-2006, 05:27 AM

Sorry, been busy and not as much access to journal my training.

Monday ( Dec 4th)
AM: run 20 minutes very cold
PM: Local Gold's Gym ( not my usual one)
* BW higher for "monthly water gain" * 143
warm up; flye machine ( bad one) 65 x 30, 105 x 10 machine cables stuck..
BB BENCH: bar x 30, +30 x 10, +5 x 8, +5 x 6 Good feel but start a bit higher next time.
CHINS: +20 x 8, same x 6 (slow) +2.5 x4 ( slow) Noce stretch
SMITH INCLINE: +30 x 10 , +2.5 x 8, +2.5 x 6 * held last rep for 20 seconds, Chest pumped well after this exercise
HAMMER ROW ( upright low machine) : 90 x 10, +10 x 8, +5 x 6 can go higher but felt good in lats.
MILITARY PRESS ( standing BB): +19 x 8, same x 8, 19.5 x 6 left elbow /forearm felt pain, went easy
CLEANS: 25 x10, 2.5 x 8, same x 8 again left arm pain , I did not want to risk further injury ..kept lighter
BB CURL: 70 x 8 ,3 sets great biceps pump held last rep for 20 seconds.

TUESDAY
AM: run 20 minutes even colder!
Late AM: Local Golds Gym ( regular place)
warm up: Leg Extensions 60 x 20 2 sets
Front BB Squat: bar x 20, +10 x 15, +15 x 10
*SMITH SQUAT/SISSY SQUAT: +50 x 20 /BW x 20, same x20/+25 x15 quads felt wobbly
SQUATS:( Full) 162 x 10, 162 x 10, 172 x 6
LUNGES ( Hammer base unit): 30 x 10 3 sets, burnnnn!
SDL ( hammer base unit): 230 x 10, 240 x 10 , 250 x 8 some reason very strong on this move but I felt it!
SEATED CALF/ BW Standing: 72.5 x 15/x 30, same x 12/x20, same x12/desending set of seated calves then BW x20 reverse calves ( seated). Calves toasted and pumped.
HANGING ABS: BW x10 /5/5 2 sets ( front knee raises, and obs)

Ok I am caught up! :-)

MuscleMom

12-06-2006, 06:32 AM

I did my daily run though at 0345Am. Wow!! very cold and windy but I did 20 minutes.

You are my hero! I hate the cold...and at 3:45!

...you have reminded me...I have been needed to put sissys back into my routine...

Happy Wed :D

msfitnetz

12-06-2006, 11:54 AM

Yes! Sissy's hurt without any weight sometime I feel I look silly But I want better quads. Gotta put in the time !!

Thsi morning NO outside run as I got off late and had trouble getting my teens off to school. Jeez, they sleep like logs.

So I headed to gym on my errands and hit treadmill for a short interval workout ( much warmer for sure).

TREADMIILL INTERVAL:
15 minutes :1min increments @4.0/5.0/4.0/6.0/4.0/7.0/4.0/7.0/4.0/7.0/4.0/8.0/4.0/7.5/4.0
15 minutes Incline walk: set @ 5.0 pace 4.0/ @10.0 inc pace 3.5/@15.0 inc pace 3.0 CoolDown 5 minutes at 0 incline 3.0 -2.5.

Just an easy cardio day for the heart!

IronMaiden1522

12-06-2006, 12:14 PM

Wow you look amazing!!!

And you are soo strong! :D

Good luck with the muscle building!

msfitnetz

12-07-2006, 02:10 PM

Thank You.

No run this morning as I got home after 1am then needed to get up to get my kids off to school.

AM: Local gym ( with bad flye machine)
Warm Up: Arc trainer 10 minutes level 6 random
Light freemothion flyes to get blood into chest, arms

DB BENCH: 60 x 10,60 x 8, 60 x 6 Really need to increase as I am in between but no spotter so I take it easy
HAMMER INCLINE: 55 x 10, 60 x 8, 62.5 x2 with holds Failed quickly so did static holds ( left arm pain)
CHINS: +25 x10, +5 x8, +2.5 x 6 Felt good went slower to feel and started with 15 -20 second hang before I began sets.
DB ROW: 75 x8 , 75 x6 75 x 6 in between weight again but I will stay at 75
BEHIND THE BACK PULLDOWN ( bent parallel wide bar) : 100 x10/60x 20 , 100x10/60x10 superset felt good
SEATED BB MILITARY PRESS/ DB LYING SIDE LATERALS: 75 x20/15x20/7.5x8, 85 x20/15x20/7.5 x8 Good shoulder burn!

Tomorrow legs and Friday!!

mcj

12-08-2006, 08:52 AM

Great workout!!!! Is that 60lb DB's you were using on flat bench?? :cool:

Any fun plans for the weekend!?!?!

HAPPY FRIDAY!!! :D

msfitnetz

12-08-2006, 12:34 PM

Great workout!!!! Is that 60lb DB's you were using on flat bench?? :cool:

Any fun plans for the weekend!?!?!

HAPPY FRIDAY!!! :D

Yes, 60lb DB's. Well I was off the weekend but Now I am must come in on Sat. I am hating these night shifts I get in way too late right now and freeze my tail off thankfully I have bodyfat and not my usual light weight. I hope to get in 2 good outside runs over the weekend and maybe a bike ride which I am overdue.

I did an Easy leg day , I didn't feel as focused but I worked hard to maintain concentration.
AM: Local Golds ( not my normal Gym)
Warmup:
STEPMILL 10 miutes level 6/7 interval gets the Heartrate ( No rail Use!!)
Cybex leg extensions: 60 x20, 60 x 20 nice and slow feel quads fill with blood squeeze at top.
SQUATS: ( Full down below parallel) [Breathing type ]155 x20 , 165 x20, 185 x20 Last set was correct starting weight, felt good in quads and lungs.
**I forgot my glute work so I did it after these sets, see todl ya I was "off"**
SMITH SQUATS/ SISSY SQUATS: 140 x20/ +25 x 20, 140x 20/ same x25, Talk about BURN!
CYBEX LYING LEG CURL: 60 x 12, 75 x12, 90 x 10 need to start at 90 on this machine other weights too light. I squeezed hard at top and went slower felt in Hams though.
DEADLIFTS ( full BB): 235 x 10 , 245 x8, 265 x6 Still a bit light in deads but felt ok. I may use partials to increase my deads again.

SEATED HAMMER LEG PRESS ( Donkey Calves): 90 x 20-30 ( I went until burned then did 5 more, calves were on fire), superset with 15-25 reverse raises same machine. I did 3 sets.

LYING O/H TRICEPS ( Straight BB)/ CLOSE GRIP BENCH PRESS: 40 x 10/ x20, 50 x10/x20, same x10/ x20 I have existing elbow tendon injury so I am carfeul on these I use lighter weights so I don't aggravate. Tri's were pumped!

STANDING DB CURL/ HAMMER CURL: 35 x 4/x4, 35x4/4, 35x4/4 nice pump

Overall an ok workout. I didn't really feel it today, maybe my lack of good rest catching up to me. I get to bed about midnght or later up by 5am then work 2pm to whenever. NOT good for Bulking but gotta pay bills and get my kids off in morning then do errands prior to work.
Yeah ! Its the weekend.
Enjoy everyone!!

Buffycat3

12-08-2006, 07:04 PM

Hi:)

Goodness! You are strong ;)

You have excellent workout routines. I can tell you have your w/os well thought out. Each exercise looks reall good.

I know what you mean about being stuck inbetween weight. I am the same way on some. I know if I had a spotter too, I would be able to get the weight up.
But a Good bber knows when to sacrifice lbs for good form. Good for you.

I also know all about not getting enough rest...kids and working are priorities as well as out w/os...so something has to give, unfortunatly is our rest.
Gotta do what ya gotta do ;)

Keep up the Terrific work!!

SNSTerp79

12-09-2006, 12:57 PM

Hey Montgomery County woman! I'm in Germantown. I had to stop by after seeing your avitar. They're like mini-ads for all our hard work. I'll be subscribed to your journal from now on.

msfitnetz

12-12-2006, 11:56 AM

Hey Montgomery County woman! I'm in Germantown. I had to stop by after seeing your avitar. They're like mini-ads for all our hard work. I'll be subscribed to your journal from now on.

Hey Thank You!
I am a bit behind as I keep leaving my workout journal in my car/gym bag so I cannot always recall my workout numbers. I will try to catch up tomorrow since I am at work at the moment.
I tried the rockville Gold's on sunday very nice, first tiem I have been in a local gym and saw FBB's or I think they were I didn't disturb thier workout.

msfitnetz

12-23-2006, 11:09 AM

12/8
GOLDS: Not my normal gym
WU: Stepmill 10 minutes
LEG EXT ( Mach) : 60 x 20 60 x20 still a warm up nice and slow squeezes
SQUAT: 155 x20, 165 x 20, 185 x 20 full untillast one
LEG CURL (Mach): 60 x 12, 75 x 10 90 x 10 Too light need to start @80
DEADS ( Full BB): 235 x 10 , 255 x 8, 285 x6
Hammer Seated LEG PRESS (calves):90 x 20-30 Done 3 sets loose count at 20
LYG TRI/ Close Grip Bench( Str8bar): 40x 10/40x20 50 x10/20 50 x10/20
STD DB CURL/Hammer Curl: 35 x4/4 35x 4/4

12/10
GOLDS: Rockville ( nice gym newer ) BW 136.6
Warmed up on light fly machine some reason missed writing it down
BB BENCH: 85 x 15 w/u 145 X 8 147 x 4
CHINS: +30 x 10 +1 x 8 + 1 X 6 slower and holds at end.
INCLINE HAMMER: 55 x 20 ,60 x 15 , 70 x 10 Need to start at 70
ROW HAMMER: 2P x 6, 2P x 6 ,+25 x 4
BB CURL(fixed): 70 x 6 3 sets
STANDING CALF MACHINE: 60 x 20, 60 x 20 , 80 x 20,

I'll finish rest once I get a chance.. Almost caught up whew!

twinnett

12-23-2006, 11:20 AM

You can bench 145#????? Oh my goodness!!!!! Great workouts! You're such an inspiration...here I was, all happy about my 85#...lol...but we all start somewhere right? have a great holiday!

Buffycat3

12-23-2006, 02:02 PM

Geesh! :) What a workout...you are a super woman, and I want to be just like you :D
Great Job, Very Impressive! I love seeing your w/os they inspire me a lot!

MERRY CHRISTMAS TO YOU AND YOUR LOVED ONES!

msfitnetz

12-23-2006, 07:05 PM

12/11
GOLDS ( Main gym)
Walked to gym 10 minutes
Stepmill: 10 minutes Fat burn level 6

HAMMER PULLOVER: 55x 10 Warmup 2 supersets
FLOOR CRUNCHES: BW x 20 Warmup 2 supersets
HAMMER SUPER INCLINE: 70 x 4 20 sec hold, 45 x11 Failure 2 sets
CHINS: BW x 15 20 sec hang, +25 x8 hang 10 secs, +5 x3 hang 30 sec
FLEX FLYE MACH: 130 x 15 140 x 10 150 x 8
TBAR ( unsup w/V bar in corner) : 140 x 10, 145 x 8, 155 x8 Start at 155 too lt
SEATED ROW

12/12
* AM Run 20 minutes 0533 *

GOLDS ( main Gym)
WU; Stepmill 10 minutes Interval level 7

SMITH SQT/SISSY: 55 x 20 /+25 x15 2 sets Burn!
POWER SQT MACH: 65 x 10 3 sets
SDL(Hammer Base)/ LUNGE( hammer): 230 x10/ +50 x 10 3 sets BURN!
SEATED CALF: 70 x 15, 75 x12, 75 x12, 75 down ( continue until empty removing plates, average 100 reps completed), BW x 20 ( Reverse Calves)
HANG ABS/ CRUNCHES ( cable D ring): BWx 10 5 5 /70 x15, BW 10 4 4/80 x20, BWx 10 4 4 /90 x 20 ABs burn!

12/14
GOLDs ( local not main gym) BW 137.3
WU: Cyber strider 10 minutes level 5
DB BENCH: 60 x 10 60 x 10 60 x 8 need 62.5
HAMMER INCLINE: 57.5 x10, 60 x 8, 61 x 6
CHIN: +30 x 9, +2.5 x 7, +2.5 x 4 20 sec hang
DB ROW: 80 x 8, 90 x 6, 90 x 6 Stay here
B.N. /Frt PullDown: 90 x 20/ 110 x8 2 sets
Lying DB Raise: 12.5 x 20 2 sets * Stand DB 20 x8 ( after last one)
Cooldown: Stepmill 15 minutes levels 6-8 Fatburn

12/15
GOLDS ( local not main gym)
WU: Elliptial 10 minutes
Leg Extentions 60 x 20 2 sets
SMITH SQT/SISSY: 55 x20/ 25 x 15 2 sets nice burn
BB SQT ( full): 155 x20 ( easy), 185 x20, 205 x 15 burn!
Lying CURLS: 75 x12, 90 x 10, 100 x8 good toes out nice feel in hams
DEAD:(hammer base): 290 x 10 , 290 x 10, 300 x 6
HAMMER SEATED LPress ( Calves): 90 x 20-30, 45 x 20-30 No rest
Lying TRI/CG Bench( str8 bar): 50 x 10/ 15 3 sets
Seated DB Curl: 30 x 10 3 sets need 32.5

12/18
*AM Run 20 minutes 0544*

GOLDS( DC-Van Ness) BW 137.8
Fly MACH: 70 x 30, 115 x15
HAMM UP BENCH: 60 x 12, 70 x 8, 70 x8, +2.5 x 4 failed
TBAR( unsp V handle): 150 x 7 ( easy), 160 x8, 170 x 8, 175 x5 ( start here)
INCLINE DB: 50 x 8, 55 x7, 55 x4 failure too short rest
CHIN: +30 x7, +5 x4 with 15 sec holds, +2.5 x2 holds 15 secs
FLY MACH: 100x 20 , 110 x12 machine off and old
SEATED ROW: 100 x 10, 100 x 10 close handle.. slow and slight hold

12/20
*AM Run 0612 20 mins*

GOLDS( Main)
leg ext 60 x20 2 sets
SQT : 135 x20 ( full) , 162 x 10, 167 x 8 , 167 x 8, 172 x 5
DONKEY CALF: 75 x10 90 x 10 90 x10 105 x8
Rom DEAD( Hammer Base): 270 x8, 270x8, 270 x8, 290 x 5
LEG EXT: 120 x 10, 135 x10, 150 x 8
Side DB Lunge/SQT CALF: 25 x 8/BW x 30 3 sets

12/22
*AM Run 0553 12 minutes *

12/23
GOLDS ( Main)
WU: Stepmill 5 minutes interval level 6
ST BB MIL PRESS: 77 x8 , 77 x8 , 77 x8, 79 x 7 increse .5 to 1 lbs delts ache
HAMMER BASE SHRUG: 230 x 10, 270 x 8, 270 x8, 290 x 5 Traps!
DB LAT: 15 x8 , 20 x 8 20 x8 mabe 17.5 forced with 20
DB SHRUG: 75 x8 ( easy) , 85 x 10, 95 x8 ( start here) traps!
Lying Lat Rais/ bent Ov Raise: 15 x10/10 15x 10/10 Rear delts on fire
PLATE RAISE: 10 x10 10 x 10 very slow and slight hold. delts fried but could increase here.

Whew! All Caught up!!

msfitnetz

12-24-2006, 02:30 AM

You can bench 145#????? Oh my goodness!!!!! Great workouts! You're such an inspiration...here I was, all happy about my 85#...lol...but we all start somewhere right? have a great holiday!

Twin: thank you, and yes we all start somewhere.
Buffy: Thanks , your journal has been encouraging

MERRY CHRISTMAS and HAPPY NEW YEAR to everyone!

Jan, I must clean out diet boohoo my fun days are over!

MuscleMom

12-24-2006, 03:51 PM

Merry Christmas!!

msfitnetz

12-25-2006, 09:14 AM

MM: Merry Christmas!

12/24
GOLDS ( Main local gym)
WU: Chins BW x 20 Rope Pressdowns 15 x 50 Cable bar curls ( str8 bar) 20 x 20

BB Curl ( short bar): 67 x10 67 x 9 67 x10 69 x 8 Awesome Pump! * unsure of bar weight estimating 25lb bar.*
FRENCH PRESS: (curl bar): + 22 x 10 , +10 x 10 +5 x10, +2 x8 *again unsure actual bar weight went light as previous elbow tendon issue but this was too light.
ROPE CRUNCHES: 47.5 x 10 ,*90 x10 , 0 x 10 *Too lgt then too hvy, last was better but still light
INCLINE DB CURLS: 30 x 8 30 x8 30 x8 need 32.5 30 too easy, 35 just a bit too hvy
TRICEP PUSHDOWN (str8 bar): 50 x10 70 x10 60 x 10 * cable hard to work with in getting correct weights.
LEG RAISES: Bench x 10 (BW 2 sets) Chair BW x10 ( 2 sets)

Great Pump in Biceps. Abs felt it too. Gym mostly empty made it even better.
Back at it on Tuesday!!

msfitnetz

12-26-2006, 10:05 AM

12/26
AM: Run 20 minutes wet but not raining

GOLDS ( Main local)
WU: 45 Degree Hyper: BW x 50 ( 2 sets)
FLEX FLY MACH:77.5 x 30, 110 x 20, 137.5 x10 Nice pump in pecs

BB BENCH: 115 x 12 , 125 x10, 135 x 8, 137.5 x 5 * Start at 135 next time
TBAR ( unsupport bar w/ V): 115 x 12, 120 x 12 , 135 x 8, 140 x8 * Start at 140
Super INCLINE (Hammer) Bench: 60 x 7 , 60 x 7, 60 x 5 * last set distracted and failed.
LAT PULLDOWN ( wide bar): 105 x 10 , 135 x 7 , 135 x7/BW x 7, 150 x7/BW x5
* last 2 sets super setted with wide grip chins, last chin 30 sec hold before began reps.. Start Lats at 150 next time
FLEX FLY MACH: 137.5 x10 , 140 x 10 both felt too light maybe 145 start
SEATED ROW( V bar): 120 x 10 , 135 x10 .. Possible 140 start felt light

Did full rest ( 2-3 mins) between sets with empty gym . I only had one real meal before workout pre WO was EAS shake. But I felt very strong on most lifts ..I wish it was always that empty!

Buffycat3

12-27-2006, 07:07 PM

What else can I say, but damn good workout!! You amaze me!
You are certainly strong, focused and inspiring.
I think you will have no problem reaching your goal.

Keep it Up!!

msfitnetz

12-28-2006, 02:39 AM

What else can I say, but damn good workout!! You amaze me!
You are certainly strong, focused and inspiring.
I think you will have no problem reaching your goal.

Keep it Up!!

Thanks Joan, Its really is Eating my problem. I am so busy can never eat enough but trying.. Why i enjoy reading everyone's gives me more ideas about some meals.

twinnett

12-28-2006, 04:34 AM

Wow...as stated before, your workouts are so inspiring!!! How many calories are you trying to get every day?

mcj

12-28-2006, 07:14 AM

WOW those workouts are so strong girl! Your numbers are impressive!!!! :D

MuscleMom

12-28-2006, 07:38 AM

Thanks Joan, Its really is Eating my problem. I am so busy can never eat enough but trying.. Why i enjoy reading everyone's gives me more ideas about some meals.

I hear you on that! It gets frustrating!

Awesome wo's though!

In my journal you mentioned a shoot...is it for personal pics? Exciting for you!!

How was your x-mas?

msfitnetz

12-28-2006, 02:33 PM

MM:I had a very quiet christmas stayed in and relaxed well after I was called in at 12am then cancled and I couldn't fall back to sleep until 4am. Thank You , Hopefully yours was excellent and uneventful. I try to obtain fitness photo shoots when I can. A lot of ladies doing them so sometimes hard for me to find those wanting an older model. A few friends have asked for my "portfolio" too so trying to do more marketing, HAHA . I just warn them I am trying to bulk Jan begin a cleaner bulk ( holidays are almost over).

TWIN: I need at least 2500 without my running, but since duty calls I will have to cycle up to 3000-3500 for added running. I loose easy with extra running so my body weight hasn't changed. I will admit I haven't done a bodyfat so I might have dispalced a bit with water from creatine.

Ladies Thank You!!

12/28
No run this morning my achilles tight for a mad sprint on dec 22( oops never mentioned that). I did the "hertz" OJ through the airport trying to get my daughter on a flight. Gosh was it mad!

Golds( DC -downtown)
WU: leg extension ( I hate this particular machine not made for my structure): 65 x20 2 sets
1/2 Cage BB Squat( full below para): 160 x 20 ( breathing), 180 x10, 215 x8, 215x 8, 225 x5 , can increase that last set felt light some reason legs tight
Leg Press( Calf raises): 90 x20, 180 x 15, 180 x15, 180 x15
1/2 Cage Rom. Deads ( BB): 95 x 8, 165 x 8, 165 x8, 165 x8 felt light maybe using too much back
Leg Extension( Foul Machine): 125 x 10, 125 x10, 135 x8 Quads tight
Seated Calf: 70 x 12, 70 x12 , 70 x12
Side Lunges/sissy Squat: 25 x8/BW x10 ( 3 sets) nice finish

Ok workout. I will see If I feel it tomorrow. I dont care much for working legs at this gym a bit small in freeweight area.