Carissa Myers aka "AMAZON"--Training for the PRO Stage!! - Page 10

kiss_rythmn · 10-05-2009, 08:43 PM

9/23/09 Upper body

Rack chins
25#-10
25#-10
25#-10

One arm lat pulldowns
40#-12
50#-12
45#-12

Close grip seated rows
90#-15
100#-13
120#-10

DB lat pullovers
30#-15
35#-15
35#-15

Wt. hang
BW+45#-1min
BW+45#-50sec

Shoulders
DB press
30#-10
30#-10
30#-10

Smith press
95#-11
105#-8/95#-2
95#-11

Cable side laterals
20#-12
21.25#-12
22.5#-12

Upright rows
55#-12
55#-12
55#-12

CHEST
Incline DB press
30#-10
30#-10
30#-10

Pec dec
90#-12
90#-12

ARMS
BB curls
50#-12
50#-12
50#-12

DB curls (occluded)
15#-11
12#-20
12#-12

Skull crushers
50#-12
50#-10
50#-10

Tricep rope extensions (occluded)
30#-20
30#-12
30#-6

9/30/09 Legs/calves/abs

Deadlifts
135#-10
165#-10
185#-7

Leg press
180#-15
225#-15
270#-12

Leg extensions
90#-15
100#-12
110#-12

Glute ham raises
BW-10
BW-8
BW-8

Seated leg curls
70#-15
70#-15
70#-20
80#-12

Hyperextensions-focusing on squeezing glutes/hams
BW+25#-15
BW+25#-15
BW+25#-15

Seated calf (Left calf only)
45#-20
50#-20
55#-15

Wt. ab crunches
70#-30
80#-20
70#-20

ab machine
60#-15
60#-15

10/1/09 Back and shoulders

Wide grip pulldowns
100#-15
120#-12
120#-12

One arm lat pulldowns
40#-15
50#-12
45#-12

Close grip seated row
90#-15
90#-15
90#-15

Row machine (one arm)
140#-15
150#-12

cable lat pullovers
80#-15
80#-14
80#-10

Shrugs
185#-15
185#-15
185#-15

Shoulders
Smith press
95#-12
105#-10
105#-7

Arnold press
25#-12
25#-10
25#-10

One arm DB side laterals (slow negatives)
15#-12
15#-12
15#-12

Hammer press
70#-12
75#-10
75#-8

10/5/09 Chest/arms/abs

Incline DB press
30#-10
35#-10
30#-10

Flat DB flys
20#-12
20#-12
20#-12

Machine press
110#-15
120#-10

ARMS
BB curls
50#-12
50#-12
50#-12

Seated curls (Krissy Chin style)
10#-15
15#-15
15#-15

One arm DB preacher curls (occluded)
12#-12,
12#-10
10#-10

12#-10
12#-5/10#-5
10#-8

Overhead cable rope extensions
90#-12
90#-12
90#-12

Tricep rope extensions
50#-15
60#-12
60#-12

Tricep pushdowns (occluded)
50#-20
50#-12
50#-10
50#-12 (unoccluded)

50#-20
50#-12
50#-10
50#-12 (unoccluded)

JENerator · 10-05-2009, 09:32 PM

Nice workouts, Carissa!

Can you believe it, the fall weather is finally here!

Are you planning on hittin' the Pro stage next year?

kiss_rythmn · 10-06-2009, 07:27 AM

Quote:

Originally Posted by JENerator

Nice workouts, Carissa!

Can you believe it, the fall weather is finally here!

Are you planning on hittin' the Pro stage next year?

Thanks Jen! It felt like fall passed us up on saturday; it was so cold and drizzly..yuck! I'm not a fan of any season but summer!! I think I need to move to like Arizona.
I'm hoping to hit the pro stage in 2010. I don't know for sure what show/s yet, but that's the plan. I just need to see how busy my fall semester is going to be. I just signed up yesterday for spring/summer 2010 classes and so far it looks like my fall semester shouldn't be that busy. I will probably start dieting late spring/early summer so that I can hit a couple different shows. What about you? Are you competing in 2010?

kiss_rythmn · 10-06-2009, 07:28 AM

fightbackhxc21 · 10-06-2009, 07:35 AM

Carissa Myers for 2010 Pro Card!!!! WOOP! WOOP!

Nicole · 10-06-2009, 08:28 AM

Hey girlie

Lookin' good as always!

kiss_rythmn · 10-06-2009, 12:35 PM

Quote:

Originally Posted by fightbackhxc21

Carissa Myers for 2010 Pro Card!!!! WOOP! WOOP!

Well, I won the pro card last year! This would by "Carissa Myers for the 2010 Pro debut" WOOP! WOOP!

kiss_rythmn · 10-06-2009, 12:36 PM

Quote:

Originally Posted by Nicole

Hey girlie

Lookin' good as always!

Thanks hun! So how is prep coming along? You still planning on doing the Midwest States?

fightbackhxc21 · 10-06-2009, 12:38 PM

Quote:

Originally Posted by kiss_rythmn

Well, I won the pro card last year! This would by "Carissa Myers for the 2010 Pro debut" WOOP! WOOP!

CARISSA MEYERS FOR THE 2010 PRO DEBUT WOOP WOOP! hahah

How are things going with you guys Carissa?

Nicole · 10-06-2009, 01:52 PM

Quote:

Originally Posted by kiss_rythmn

Thanks hun! So how is prep coming along? You still planning on doing the Midwest States?

Yep! I started a log in this forum but haven't been able to get pics up yet. I am getting nervous already.

JENerator · 10-07-2009, 09:25 PM

Quote:

Originally Posted by kiss_rythmn

Thanks Jen! It felt like fall passed us up on saturday; it was so cold and drizzly..yuck! I'm not a fan of any season but summer!! I think I need to move to like Arizona.
I'm hoping to hit the pro stage in 2010. I don't know for sure what show/s yet, but that's the plan. I just need to see how busy my fall semester is going to be. I just signed up yesterday for spring/summer 2010 classes and so far it looks like my fall semester shouldn't be that busy. I will probably start dieting late spring/early summer so that I can hit a couple different shows. What about you? Are you competing in 2010?

Awesome! I'm certain you will do terrific when you step onto the Pro stage!

I'm considering a possible somethin' somethin' next year, too