BlondeAmazon road to comp

[BlondeAmazon]

Abs

hanging leg raises:
4X20

Weighted ab curls on knees with rope
4X75X25

30 min stepmill
15 min elliptical- feet were burnin

[BlondeAmazon]

Back:

Wide Grip Pulldowns:
70X15
2X115X15
2X100X15

Narrow Grip Pulldowns:
4X100X8

Seated Row Straight bar:
4X90X15

Bent Over Row with BB:
4X95X15

Straight Bar Pressdowns wide Grip:
4X40X15

BB Pullovers:
2X60X10

30 min stepmill

[BlondeAmazon]

Shoulders:

Smith OH Press:
2X20X15 to front
4X20X15 to front and 10 to back

Seated Laterals:
4X5X50

Front DB Laterals:
4X15X15

Rope to Forehead:
4X50X25

Seated Hammer Strength OH Press:
4X25X20

45 min arc trainer

[BlondeAmazon]

Arms:

Triceps:
Close Grip Bench on Smith:
4X60X25

Close Grip Pushdowns on Cable:
4X55X20

Skull Crushers with BB:
4X40X15

Seated Tricep Pressdown:
4X75X20

Bicep:

Hammer Strength Curls One arm at time:
4X25X12

Concentration curls on Cables:
4X40X20

15 min stepmill- tired today need some rest

[Tifflex]

Good session Maria. Have a great weekend!

[BlondeAmazon]

chest Day:

Smith Incline Press:
4X60X25

Cable Flys Standing:
4X20X20

Flat Bench DB Press:
4X50X10

Pec Deck:
4X130X12

Decline hammer Strength:
4X35(perside)X20

30 min on eliptical

[BlondeAmazon]

legs:

Smith Squats:
4X70X40- 20 close 20 wide

Leg Press:
2X270X15
2X180X30
2X90X60

single Leg lunges with back leg on bench:
4X20X15 per leg

hams:
4X70X20

Extensions:
4X70X15

[BlondeAmazon]

Back:

Wide Grip Pulldowns:
85X20
3X100X15 to front

3X85X25 to back

Low Row on Hammer Strength:
4X35(per side)X15

Cable Pullovers:
2X55X15
2X47X15

One Arm DB Rows:
4X60X10

Bent Over BB Rows:
4X95X15

Seated Cross Cable Rows:
4X50X25

30 min Step Mill

[BlondeAmazon]

Abs - hanging 4X20
abs knees weighted 4X60X25

30 min stepmill

[BlondeAmazon]

people here apparently think I look like Tammy Jones but that "she let herself go" LMAO! crap- ok fine- time to start sprucing up the diet-

4oz of protein and 4 oz of carbs 4X a day and 4oz of protein and veggies last 2 meals- setting my alarm to eat and 2 servings of fruit instead of 3lbs of grapes at a time-

im at 210- sheesh- ok people i get the hint

[BlondeAmazon]

Shoulders:

SmithOH press:
2X25X15 to front
4X20X25 15 to back and 10 to front

Seated Laterals:
4X10X40

Rope to forhead:
4X55X25

Upright Rows with BB:
4X40X15

Straight bar cable lift to front:
4X20X12

Shrugs with BB:
4X135X10

30 min on eliptical

[freebirdmac]

Originally Posted by BlondeAmazon

people here apparently think I look like Tammy Jones but that "she let herself go" LMAO! crap- ok fine- time to start sprucing up the diet-

4oz of protein and 4 oz of carbs 4X a day and 4oz of protein and veggies last 2 meals- setting my alarm to eat and 2 servings of fruit instead of 3lbs of grapes at a time-

im at 210- sheesh- ok people i get the hint

You're in Fla now. They have different body image perspectives

[BlondeAmazon]

Originally Posted by freebirdmac

You're in Fla now. They have different body image perspectives

good lord I guess so- its crazy- there are some real well built people at the gym but (and this is no exaggeration) 95% of the men wear workout belts ALL THE TIME!!! wtf is that? There cannot be that many bad backs in Florida and if there arnt- there certainly is going to be as they are seriously weakening their lower backs by wearing them ALL THE TIME. Its weird-- **** I have a double fusion- i don't wear a belt- wtf???

[BlondeAmazon]

Leg Day:

Smith Squats:
4X90X25 wide

Hacks:
4X90X25 close
4X50X15 on toes

Walking Lunges with BB:
4X60X30-- 15 per leg

Leg Press:
3X180X15 wide and slow
3X90X15 one leg

Hams Seated:
4X80X20

[BlondeAmazon]

chest day on a Monday which was kinda stupid- oopsie-

Incline DB Bench Press:
2X50X10 one arm at a time
2X50X5 regular

2X45X10 one arm at a time
2X45X5 regular

2X40X10 one arm at a time
2X40X5 regular

Incline DB Flys:
6X25X15

Decline Hammer Strength press:
3X70X12 (wt per side)
3X45X20 (wt per side)

PecDeck:
4X130X12

30 min eliptical

[Buffycat3]

I looked up Tammy Jones....she's a beautiful woman....You should take that as a compliment
http://www.amg-lite.com/tammy_jones/

[BlondeAmazon]

Originally Posted by Buffycat3

I looked up Tammy Jones....she's a beautiful woman....You should take that as a compliment
http://www.amg-lite.com/tammy_jones/

Oh yes I have seen her at nationals and North American-- it was the "lelt herself go" part I had to stomach LOL

[BlondeAmazon]

Back:

Wide Grip Pulldowns:
4X85X20

Reverse Grip Pulldowns:
4X100X15

Seated Rows:
4X100X15

Reverse PecDeck:
4X75X20

Hi Rows Hammer Strength:
Wt Per Side
2X50X20
2X60X15
2X70X10
45X50

Bent Over Rows With BB:
4X95X15

pooped

30 min eliptical
20 min treadmil

[BlondeAmazon]

Leg Day:

Squats on Smith:
2X70X40 wide
2X70X40 Close

one Leg Squat- back leg on bench:
4X30X15 per leg

One Leg Leg Press:
3X140X15
3X90X25

Bosu Ball Rope Squats- stand on bosu ball and balance:
3X30X25

Busu Ball Lunges with Rope- balance front foot on ball and balance:
3X30X110 per leg

Seated Calves:
4X180X15


Next day---- OMIGODDDDDDDDDDDDD my ass is sore!!! DAMN

[BlondeAmazon]

Shoulders:

smith Oh Press:
4X20X15 to front
superset
4X20X10 to back

hammer Strength Press:
4X25(per side)X20

seated laterals:
4X15X 25

Shrugs with hammer Strength:
4X140X15

reverse PecDeck:
4X70X15

Seated Cross Cable crows high:
4X50X20

[BlondeAmazon]

weenie chest workout- was real tired:

Smith Bench Incline:
50X25
2X70X15
2X90X10
50X25

Flat Bench DB Press:
4X50X10

Incline cable flys:
3X15X15
superset
Seated Flys:
3X15X10

PecDeck:
4X130X10 negs

[BlondeAmazon]

Leg Day:

Free Weight Squats:
4X135X20

Smith Squats close - ass to ankles:
4X50X20

Smith Squat to parallel:
4X100X10

BB Walking Lunges:
4X70X30- 15 each leg

Leg Press:
one leg:
3X90X15 per leg
two legs wide:
3X140X25

Hacks:
4X90X20- 10 close 10 wide

Extensions:
4X50X20

Glute Presses:
3X80X15 per leg

[BlondeAmazon]

Yesterday did 45 min on stepmill and 30 min tread

Today:
Back Day:

Wide Grip Pulldowns:
4X105X15

Freemotion Fixed Wide Pulldowns:
4X110X10

Incline DB Rows:
2X60X10
2X50X12
2X40X15

Seated One Arm Cable Rows:
4X50X15 per arm

Wide Grip Straight Bar Pressdowns:
4X50X25

Seated Row Narrow Grip:
4X105X15

[BlondeAmazon]

Shoulders:

Seated on Flat Bench Smith OH press:
2X20X20
2X40X15
2X60X10
2X40X15
2X20X15 to front and 10 to back

Military Press with DB:
3X30X20 half reps
3X25X15 full reps

Seated Laterals- flat bench:
4X10X50

Standing front Laterals with DB:
2X30X10
2X25X15
2X20X20

Rope to forhead:
4X50X25

Upright Rows BB:
4X64X10

Cable Shrugs:
4X90X12

[BlondeAmazon]

Nov 6- 45 min stepmill, 15 min eliptical, 30 min tread

Chest Day:

Incline Bench on Smith:
50X25
2X70X20
2X90X15
50X25

Freemotion Chest Press:
4X100X10

PecDeck:
3X140X10
3X120X15

Incline DB PRess:
4X40X12

Flat Bench Cable Fly:
2X15X15
up one on bench:
2X15X15
up one on bench
2X15X15
up one on bench
2X10X20
up one on bench:
2X10X20
up one on bench:
2X10X15
sitting up straight on bench:
2X10X15

[freebirdmac]

Dang. I'm exhausted just trying to picture myself doing your workouts. And not even getting halfway through them. Whew!!!

[BlondeAmazon]

Originally Posted by freebirdmac

Dang. I'm exhausted just trying to picture myself doing your workouts. And not even getting halfway through them. Whew!!!

LOL- they arnt THAT bad I just like volume-

[Tifflex]

Hi Maria.

What are Glute Presses?

[BlondeAmazon]

Originally Posted by Tifflex

Hi Maria.

What are Glute Presses?

the machine that you rest one leg and pump one leg with weight- sorta like a horse kick? Maybe Glute press isnt the correct term- but its what I use...

[BlondeAmazon]

Leg Day:

Smith Squats
close:
2X50X30
2X70X25
2X90X20
2X110X15
wide
2X110X15
2X90X20
2X70X25
2X50X30

One Legged Lunge with leg on bench on smith machine:
4X30X15 per leg

Leg Press wide:
3X240X20
3X270X15

Hacks:
4X180X10 feet close

Seated Rotary Calves:
4X200X20

One Leg Standing Ham Curls:
4X30X10