BrandyTKO - Competition Prep

[BrandyTKO]

Yesterday was back and bi's day, training with my PT, Martin:

- Lower Back Extensions - BW x 12 x 12 (super setted with the following)
- Double Crunch on Bench with Dumbbell - 5# x 12' BW x 30 (o.k. without DB's to max)

- Assisted Chin UP to a total of 30 - 50# x 10 x 10 x 10

- Seated Cable Row with V-Bar (my new FAVE!) - 90# x 12 x 12; 100 x 10

- Isometric Crunch with Flutter (fast) - 100 and 100 (do as many "flutters as you can in 45 seconds) - super setted with the following:
- Lat Pull Down Reverse Medium Grip - 100# X 12 x 12 x 10

- EZ Barbell wide grip (for bi's) - 10# x 10 x 8; 5# x 10 (already gassed out the bi's on other exercises with increase in weight loads, going to do next back/bi's session in reverse order so bi's get hit first)

- Cable Curl with Rope (hammer grip) - 50# x 5 - 45# x 5; 45# x 10

Discussed my new brainwave plan of increasing my cardio each session with Martin, which he immediately nixed. I can run for 20 min MAX. that's it. Doesn't want me burning off the muscle, oh yeah, there's that muscle burning factor to consider....In January I will start hitting the cardio with Interval training for the first month. After that I will be doing walking for 30 min before breakfast and then another 30 min later in the day. This and a rigid diet with hopefully shed the body fat to reveal the new me and some fricken crazy muscles!!! Just hope that I will be a really good girl on the diet, not the time to blow it! Martin says that in about 6 weeks I'll see all the muscle popping, that will probably keep me motivated to stick with the diet and cardio, not that the cardio is going to be too harsh, thank GAWD!!!!

Taking today as an rest day, having done 3 days in a row, sore all over in a good hard work done kind of way! I think I will start to try to do a 3 days on 1 day off routine, if I can....my schedule is pretty unpredictable....gonna try for it at least...

Brandy

[soopamyko]

Originally Posted by BrandyTKO

Yesterday was back and bi's day, training with my PT, Martin:

- Lower Back Extensions - BW x 12 x 12 (super setted with the following)
- Double Crunch on Bench with Dumbbell - 5# x 12' BW x 30 (o.k. without DB's to max)

- Assisted Chin UP to a total of 30 - 50# x 10 x 10 x 10

- Seated Cable Row with V-Bar (my new FAVE!) - 90# x 12 x 12; 100 x 10

- Isometric Crunch with Flutter (fast) - 100 and 100 (do as many "flutters as you can in 45 seconds) - super setted with the following:
- Lat Pull Down Reverse Medium Grip - 100# X 12 x 12 x 10

- EZ Barbell wide grip (for bi's) - 10# x 10 x 8; 5# x 10 (already gassed out the bi's on other exercises with increase in weight loads, going to do next back/bi's session in reverse order so bi's get hit first)

- Cable Curl with Rope (hammer grip) - 50# x 5 - 45# x 5; 45# x 10

Discussed my new brainwave plan of increasing my cardio each session with Martin, which he immediately nixed. I can run for 20 min MAX. that's it. Doesn't want me burning off the muscle, oh yeah, there's that muscle burning factor to consider....In January I will start hitting the cardio with Interval training for the first month. After that I will be doing walking for 30 min before breakfast and then another 30 min later in the day. This and a rigid diet with hopefully shed the body fat to reveal the new me and some fricken crazy muscles!!! Just hope that I will be a really good girl on the diet, not the time to blow it! Martin says that in about 6 weeks I'll see all the muscle popping, that will probably keep me motivated to stick with the diet and cardio, not that the cardio is going to be too harsh, thank GAWD!!!!

Taking today as an rest day, having done 3 days in a row, sore all over in a good hard work done kind of way! I think I will start to try to do a 3 days on 1 day off routine, if I can....my schedule is pretty unpredictable....gonna try for it at least...

Brandy

Cable Curl with Rope (hammer grip)

this is one of my favorite workouts at the very end of my bicep routine.

keep up the good work.

[BrandyTKO]

Originally Posted by soopamyko

Cable Curl with Rope (hammer grip)

this is one of my favorite workouts at the very end of my bicep routine.

keep up the good work.

Thanks for your encouragement. Yeah, I like that one too, my elbow has been hurting a bit when I do most things, especially this one, but I carry on anyway. The elbow pain is getting better this week. I love anything that works biceps!

[BrandyTKO]

I did legs day on Friday. My legs were still hurting from last Friday's workout where I think I totally smoked them. I didn't back down on the weights this week, but didn't get as many reps in on some things....RRRR....legs are still hurting today (Sunday). Guess that's pretty normal, at least for me. I'm always sore.

Here's the legs day routine:

- Smith Squats - 160# x 12 x 10 x 11, 90# x 12 (down as far as thighs parallel to floor on last lighter set)

- Leg Press - 360# x 12, 445# x 8 x 8 (wow, sore glutes or what!)

- Bulgarian Split Squats - BW x 10 x 10 (each side)

- Lying Leg Curls - 60# x 8 + 50# x 4; 60# x 6 + 50# x 6; 60# x 5 + 50# x 6 (really pushed this one, got a few more reps in this time at 60#, but it isn't getting any easier. I sooo need to grow my hams, really frustrating)

- Stiff Leg Dead Lifts with Barbell - 10# x 15 x 15 x 15 x 15 (meant to ask Martin why he has me at such a light weight on this one. I still think its to save my back and to make me bend lower)

- Butt Blaster - 30# x 15; 40# x 15 (40# was a good challenge on this)

- Leg Press for Calves - 240# x 12; 260# x 12 x 12 x 12 x 12 (plus I added some for the right calf which is slightly smaller - 120# x 8 x 8)

Did I do cardio? I can't remember....I don't think I did. Seems this time of year my schedule is jammed and I have sooooo many things to get done. Just glad I'm not in cutting phase NOW!

[BrandyTKO]

Yesterday was shoulders day. I already had a stiff neck and this never makes it any better. Today my fingers in my right hand are slightly numb, but this is all due to the arthritis in my neck, blood is still getting there, but the nervous system is frazzled....RRRR. Nothing like a little ibuprophen to save the day.

- Oblique Crunch on Cable - 80# x 30 x 30 x 30 (I truly LOVE this one...I could probably go 10# heavier, but then it hurts my already painful elbow, it sucks having all these little pains and injuries)

- Military Press with DB - 30# x 8 x 10 x 9 x 8 plus for the weaker left shoulder 20# x 7 x 6 (shoulders pretty gassed out on this one now, could not get more reps in, complete and utter failure, not me, my reps...which is the way it is supposed to be )

- Reverse Grip Overhead Press with DB - 10# x 12 x 12 x 12

- L Raises (laterals with bent elbows) - 10# x 12 x 12 x 12 (did both arms at the same time, 'sposed to do one at a time....whatever)

- Reverse Fly on Matrix machine - 40# x 12 x 12 x 12 (this is a neck killer for me)

- Shrug with DBs - 35# x 12 x 12 x 12 x 12 (wanted to try heavier on this but the weights were all in use....next time)

- Single Leg Double Crunch with Twist - BW x 15 x 15 x 15 each side (oh another exercise that sounds delicious. This one seems so easy that I was sure I wasn't doing it right, asked my PT about it last time and yepper...I'm doing it right, slight pull across the obliques, nuff said)

- Crunch on Ball - 2 sets of 25 (kills my lower back....why????)

I'm having a battle with my outdoor Xmas lights and I wanted to get them up before dark so I didn't do cardio. Got one set of lights up and plugged them in and two of the 4 strings didn't work, bought some new bulbs and a bulb tester, got one string working, other one just isn't getting any power so I tore them all down. Found an old string of lights in the shed that have been handed down to me so their really really old. Plugged them in but the lights are old and most didn't work. Ran out and bought all new bulbs and after my workout I put them in and still some bulbs aren't working. Probably corrosion in the bulb sockets so today I will buff them up a bit and just give it another try. If they don't work I'm going to beat something with them, like a tree stump! Then run out and buy some more lights...I'm starting to feel like Chevy Chase in that Xmas movie....

Hope you all get your lights up if you're into that and have great first time success with them. Note to self for next time...test lights BEFORE putting them up!

Off to do chest / bi's today then rest Monday, trying to do a 3 days on 1 day off routine. Did I mention that before? My body is growing, but my memory is shrinking.....scary!

Brandy

[BRUTUSPLAC]

GREAT WORKOUTS !!!
just readjust yuor elbow position or ANGLE of execution . there are 100's of variations .

[BrandyTKO]

Originally Posted by BRUTUSPLAC

GREAT WORKOUTS !!!
just readjust yuor elbow position or ANGLE of execution . there are 100's of variations .

I had to ease off the elbow a bit, but it is improving. Just moving my arm hurt. Anyway its about 50% better now.

[BrandyTKO]

Uh oh.....so much for my 3 days on 1 day rest plan....I didn't get to the gym yesterday. Too much on the plate on the home front. On a good note...I did sort out my Xmas light fiasco. Not what I had in mind, but they're up and I'm done with it, I have other things to do....like hit the gym.

I was really sore in the neck and shoulders yesterday and it was supposed to be chest day which puts alot of work in shoulders too, so I think not getting to the gym was a good thing. Probably needed to take the rest and may have injured myself if I had gone. I tell you, there was not enough ibuprophen in the world yesterday to get rid of the pains. Things are a good deal better today though. Still sore, but better.

Last night when I went to bed an again this morning I have been experiencing small muscle twitches and spasms all over, in my legs and hips / glutes especially, but also everywhere else. Any ideas what this means? Someone I was talking to told me it could be working out too hard (is there such a thing?). I wonder if its a low potassium or electrolyte issue. If anyone has some thoughts on this I'd love to hear them.

Hitting the gym later today for the missed chest / bi's day.

B