Superchic- Workin it

[Superchic]

Thought I would start a journal to track my progress. No place better than BB.com to get feed back. I competed in 2007 for the first time and am working towards my next year of competing. I took of 2008 to may gains and hopefully come back strong for the next time on stage.

Tonight was shoulders and cardio


Standing BB push press
4 sets- worked up to 80 for 6

Seated DB Press
4 sets- last set was 35's for 6 (lose a lot of energy after the push presses)

Giant set Side, front and rear laterals

Upright rows ss DB shrugs
3 sets

6 sets abs and ended with HIIT cardio on the upright bike for 10 intervals

Current supps
USPLabs baby!!
Jacked
AP
Cissus
Recreate

Xtend
DCP
fish pills
sesamin

Notes:

Good workout, felt strong. really want to push some weight on the Seated press but after 4 sets of push press I lose some strength. I'll get there though. Thanks to USPLabs current stack is awesome! Just finished a cycle of PowerFULL and I noticed a lot of strength gains while I'm taking it. So I'm waiting to see how the strength holds up since I just finished last weekend.

tomorrow LEGS

[Superchic]

1.24.09

today was leg day 2 for the week.
Holy crap it was rough. Not sure if its that I haven't got enough sleep or what. But I made it thru

Lying Leg curl 4 sets

SLDL
135-15
155-12
165-10
205-4 drop to 135-8

Single leg curl 3 sets each leg

Step ups (this dang box I swear gets higher off the ground. Never thought I would dislike these as much as lunges but I think there is a winner)
3 sets 15 each leg with 25 lb db in each hand

Jump squats with 50 bb
3x10

Lunges ss plie squats
3 sets 15

Seated calfs
4 sets

Standing calfs
4 sets

Notes: Now that I'm thinking about it. I think it was so rough because of the lack of sleep and also because I did squats on Monday and DL on Thurs and then today do SLDL. I def need my sleep with that set up!

Other news I've been helping a friend at work and she comes in on Thurs and Sat to the gym with me. It's a nice change up and she is a hard worker. She said during my SLDL my hands turn purple...thats great, LOL. Anyways, only issue right now is that she is a vegetarian and we are looking for resources and foods with protein that fit. Not easy.


started DCP today, we'll see how that treats me. Shoulda taken a scoop and a half of JACKED today but oh well I got thru the workout and felt good.

tomorrow light cardio

[Superchic]

1.28
Pullups 3 sets
getting there on doing one myself

Wide grip pull down
140-15
150-12
160-8
170-6

close grip pull down with parallel bar
90-15
110-12
120-8
120-6


Bent rows
115-15
135-12
155-10
185-6

Deadlifts
155-15
185-12
205-10
235-5 (strong will go up next week)

Seated row
80-15
100-12
hold for 2 counts on last 2 sets
110-10
130-6

Tri pulldown- hold for 1
50-15
60-12
63-10

Skull crushers with cambered bar
25 added-15
30 added-12
35 added-10

Notes: Strong workout. Need to go up in the DL area smile.gif I want to concentrate more on my form for the pulldowns. And I WILL get pullups down!!

1.29
30 min low intensity cardio

1.30


BB push press
60-12
70-10
75-8
80-6

Seated DB press
30-12
30-10
35-8
35-6

Giant set side, front, rear laterals
15 reps weights 20, 15,5
12 reps weights 20, 15, 10
10 reps weights 25, 20, 10

BB Upright rows ss DB Shrug
12 reps 50, 35
10 reps 60, 40
8 reps 60, 45

Abs
6 sets

HIIT
10 intervals

Notes.
Good workout. i really want to work on getting my weights up for shoulders. But starting with pushpress for this workout seems to take a lot of the umph out of my shoulders.

We'll get there. Tomorrow, leg day #2 with Susan

[Superchic]

Last workout for January!! smile.gif

Legs of course.

1.31

Lying leg curl
not sure how much each of the plates weighs
15-7
12-7.5
10-8
10-8

SLDL
15-135
12-155
10-165
4-185 drop 8-135

Single Leg Lying leg curl
15-3.5
12-4
10-4.5

Step ups w/DB in each hand
15-30
15-25
15-25

Jump squats
10-60
10-70
10-80

Lunges ss Plie squats
60-15 ss 32kg kettle bell-15
70-15 ss 32kg
80-16 ss 40kg

Seated calf raise
115-15
115-15
115-12
135-10

Standing calf raise
140-15
130-15
130-12
150-10

Notes: good workout went up in a lot of my weights. Had to be due to the fact that I was really upset when I got to the gym and just pushed it.

[Farough]

Originally Posted by Superchic

Thought I would start a journal to track my progress. No place better than BB.com to get feed back. I competed in 2007 for the first time and am working towards my next year of competing. I took of 2008 to may gains and hopefully come back strong for the next time on stage.

Tonight was shoulders and cardio


Standing BB push press
4 sets- worked up to 80 for 6

Seated DB Press
4 sets- last set was 35's for 6 (lose a lot of energy after the push presses)

Giant set Side, front and rear laterals

Upright rows ss DB shrugs
3 sets

6 sets abs and ended with HIIT cardio on the upright bike for 10 intervals

Current supps
USPLabs baby!!
Jacked
AP
Cissus
Recreate

Xtend
DCP
fish pills
sesamin

Notes:

Good workout, felt strong. really want to push some weight on the Seated press but after 4 sets of push press I lose some strength. I'll get there though. Thanks to USPLabs current stack is awesome! Just finished a cycle of PowerFULL and I noticed a lot of strength gains while I'm taking it. So I'm waiting to see how the strength holds up since I just finished last weekend.

tomorrow LEGS

Good luck getting back to the competing.. Keep up the hard work I'm sure you will do great.

[Superchic]

Originally Posted by Farough

Good luck getting back to the competing.. Keep up the hard work I'm sure you will do great.

Thanks. In prep now for some spring shows.

[Superchic]

2.2
AWESOME LEG WORKOUT TONIGHT

Ext
3x15
160 each, straight, toes in, toes out

Squats ATG
125-15
140-15
160-12
175-10
210-6

Press 3x15 ss Hack Squat 3x10

250+machine ss 20 + machine
270+machine ss 20 + machine
270+machine ss 25+machine

Abductor ss Adductor
3x15

lying leg curl (last 2 sets hold for 2 counts)
15, 12,10

Standing leg curl (same as lying)

Notes: hit PR's on ATG squats tonight, that was fun. I got to the gym and was really focused and busted it!!

[Superchic]

Ok so I'm really going to try to keep this thing moderately updated at least this month. My computer is still on the outs so I'm going to blame not updating mostly on that. I'm not a fan of using Zack's computer so much. I miss my laptop

Anyways, I'm a ways into contest prep now. Yep contest prep. Here we go. I just haven't nailed down the shows I'm doing LOL. Will be figuring that out soon

So a new month and I'm going to try to keep up with the journal

Just had cardio today. HIIT for 15 min on the upright bike. It was a good session and my legs sure did burn. I'm thinking if anyone is to close to me during my HIIT they may think I'm losing my mind because I have my eyes closed, I start counting out loud as the seconds go by, and at times I probably look like I want to kill the machine. But I get the job done.

Tomorrow is legs.....great way to start the week !!!!

[Superchic]

3/2

don't have a lot of time to post so this is going to be quick
But I'm updating


legs

ext
3x15x160

Squats
15-125
15-140
12-165
10-185
6-210

Leg Press 3x15 SS hack squat 3x10
Leg press + 6 plates
Hack Squat + 20 lbs. (I'd love to know how much this machine weighs)

Abductor ss adductor
3x15 hold for 1 sec each
70/100
70/100
80/100

Lying leg curl
not sure the weight they are preweighted weights that are numbered
15-7
12-7 (hold for 2 sec)
10-8 (hold for 2)

Standing Single leg curl
15-23
12-36 (hold 2)
10-30 (hold 2)

Notes: Have no idea how I made it thru this work. After my first set of squats I felt like I was dying. I think I might be getting the flu or something. I almost got sick after cardio yesterday too. not sure what is up but I made it thru barely. I wanted to just give up so bad, but I didn't. Tomorrow Chest.

[Superchic]

3.3

Chest and Bi's

Incline DB
15-25
12-30
10-35
10-40

Flat BB
15-75
12-80
10-90
10-95

Pec deck (I call this the old pec deck because we have 2 and the weight is different for each)
Hold each rep 3 sec
12-50
10-60
8-70

Close grip PD ss Seated Row (growing the back )
3x15
80/80
90/80
90/80

Dips 3xfailure (these are sad, but I'm working on it)

BB curl
15-45
12-50
8-50
6-55

at this point everything kinda turned into one set because I was running out of time

1 arm DB Preacher curl
15-15
12-15
8-20
Cable curl (hold rep for 1)
12-53
10-63
6-66

Abs
4 sets weighted

HIIT 10 intervals on upright bike

Notes: I have to say this was a really good workout. I had really solid reps for flat and DB bench which I was happy with. And my dips are definitely improving.
Tomorrow is back and tris smile.gif Time for DL baby!!

[Superchic]

3.4

back and tris

I'll try to remember what I can....I don't have my little book with me

pullups to failure....yeah we'll just skip mentioning those it wasn't good.


Wide Grip Pulldown
can't remember weight but 4 sets

close grip pulldown
4 sets

DL
Oh yeah!!!
15-175
12-205
10-225
5-265 PR

Seated rows
4 sets.
last 2 hold for 2 counts each rep

tri rope extensions
3 or 4 sets I don't remember
skull crushers
3 sets.

30 min low cardio

Notes: trained at a different gym thats why I can't remember a lot of the weights that I used. I'm not so sure I liked it but I'm pretty sure Zack did.

Really happy with how solid my DL's were tho, moving on up!!!

[Superchic]

3.5

Shoulders/cardio

Pushpress
12-60
10-65
8-70
6-75

DB Press
12-25
10-30
8-30
6-35

Giant set of side, front, rear laterals
3 sets, 15, 12, 10 reps

Upright rows ss shrugs

Cardio on upright bike
HIIT 15 min.

notes: good workout given the circumstances of having a lot on my mind.
I felt like I had been hit by a bus when I woke up and the Cardio burned but I made it

Tomorrow Leg day 2

[Superchic]

3.6

Wish I had more time to post but there are not enough hours in the day.

Leg day 2!

Lying leg curl 4 sets
weight is preweighted so don't know what the pound actually is

SLDL
15-135
12-165
10-185
4-205 drop to 135-8

single leg curl
3 sets 15, 12, 10

Step ups
3x15 each leg
2 sets hold 25 DB
1 set with 30s

Jump squats
3x10x80

lunges ss plie squats
3 sets
15 steps each leg ss 15 reps squats
70 bb ss 32 kg kettle bell

Seated Calf
Standing calf

notes:

i was just happy to get thru the workout. Tomorrow is HIIT Cardio on the treadmill then off the the Arnold!!!

[Superchic]

3.9

humbling workout today thats for sure.

leg extensions 3x25
110,110,90 ( Good lord talk about burn!!)

Squats kinda (yeah might as well have just died here)
deep squat, half way back up, back down and then up is 1
15-95
15-95
12-95
10-105
6-115

leg press (3x15) ss front squats (3x10)
3 plates each side ss 85 for front squats

Abductor ss Adductor hold for 2 secs
3x15

Lying leg curl
15, 12,10,6 (had some holding on these too)

standing leg curl
(same as lying leg curl)

notes: These squats killed my back My legs could handle more but after about 8 reps my lower back was fried.
Leg press ss front squat was interesting. I had been doing hack squats but I'm tired of them and doing the front squats hits my quads more (mostly because our gym has a retarded hack squat)

anyways, good workout and I know I'm going to be sore. not impressive numbers but I felt it and thats what counts.

[Superchic]

Sleep who needs it?!?

3.10

I was exhausted this morning I didn't sleep well at all and went thru the motions to get the workout done but it was tough. I really have to get sleeping under control this 4-5 hours a night thing isn't working...I am really tired when I go to bed but it never fails I wake up at about 12:30am every flipping morning.
Anyways

Incline DB Press
15-25
12-30
10-35
10-40

Flat BB
15-75
12-80
10-85
10-90

Cable Fly hold 3 secs
12-20
10-26
30-8

Underhand pulldown ss iso row
3x15 (this felt really great actually)

Dips 4 sets to failure
Failure isn't so many so I won't embarras myself

BB BI curl
15-45
12-50
8-50
6-55

1-Arm preacher curl
15-15
12-15
8-20
4-25

Cable curl with hold
12-53
10-63
6-70
4-73

Weight abs

HIIT 10 min on upright bike

Notes: as I said I was dead a$$ tired and got thru the workout. I'm not sure what my problem is, Zack says i'm mental LOL. But I have to get it figured out. I was at the gym all my myself this AM too. No Susan and Zack stayed home sick

[Superchic]

again 12:15am and I wanted to throw the clock out the window.
Anyways, was up for good at 5:15am and did HIIT on the tready this
AM. Haven't had a HIIT session in a while were I had to jump off and run the bathroom in fear of losing my breakfast but this was the session on interval 12 makes me happy now but at the time I wasn't liking it so much.

[Superchic]

3.12 back and tris

Pullups (major achievement since I haven't been able to do one unassisted until this year
3
3
2

WGPD
15-130
12-143
8-156
6-166

CGPD
15-110
12-116
8-123
6-130

TBar Row
15-70
12-85
10-95
6-115

DL (YEPPERS)
15-175
12-215
10-225
5-265

Lying leg curl (weights are preweighted)
15,12,10,10
Single leg curl
15-26
12-33
8-40

Seated ISO Row
15-45
12-50
10-40
6-55
Last two sets had holds for each rep

Tri press w rope
15-50
12-56
10-60

Skull crushers
forgot the weights but did 3 sets

tonight have to fit in my 35 min low intesity cardio becuase I was already late for work with this workout
Strength and energy was improved today which was great. I didn't sleep all night but that is because Zack has been sick and last night he got up at about 11 or so and i woke up too...but I seemed to fall back to sleep after a drink of aminos.

so all in all good

[Superchic]

lil bit o catching up

3.13
BB push press
12-60
10-65
8-70
6-75

DB Press
12-25
10-30
8-35
6-35

Side Front rear laterals giant set
3x15,12,10

Upright row ss shrugs 3 sets

Abs
HIIT 15 min

3.14
Felt really terrible before this workout but I got it done

SLDL (had to watch the weight on these, my back is really tender from DL's earlier this week)
115-15
155-12
185-10
205-4 drop 135-15

Steps ups w/DB's (high box, reps each leg)
30-15
35-15
35-15

Jump squats
70-10
80-10
95-10

Walking lunges ss plie squats
3x15
80 # bb ss 32kg kettle bell

Seated and Standing calfs 4 sets each

Notes: Had a nice comment in the gym from a trainer today, said that my lower body was definitely looking good mad me pretty darn happy, since my glutes and hams need the most work

[Superchic]

3.15
Cardio only
HIIT 15 min on bike.

3.16 legs.

Very wobbly this AM from the workout on 3.14.....my hams were screaming to tell me to stop with the leg workouts but we pressed on....


Extensions 3x25
105,105,95

Squats (death style---down, half way up, down and all the way up)
15-95
15-95
12-105
10-115
6-135

Leg Press 3x15 ss front squats 3x10
1st set----6 plates ss 85
2nd and 3rd sets----6 plates ss 90

Abductor ss adductor

Lying leg curl
standing leg curl
both leg curls were for 4 sets, some variations for holds for the last 2 sets.

notes: at the beginning of this workout I went over to Zack to basically tell him that I felt like sh!t and I was now probably getting whatever he had. I couldn't do a set without wanted to lose my breakfast. But I got thru the workout...my hamstrings barely made it but they crossed the finish line.
steps at work were an interesting matter, but they were also conquered and now its about time for bed so I can destroy chest and bis tomorrow....and do some HIIT cardio to kill my legs some more

[mjw8204]

Nice journal you have going here. Keep up the good work.

[Superchic]

3.17

ok so today was interesting and isn't getting any better. I'm running out of hours inthe day and its just not working in contest prep.

Incline DB press
15-30
12-35
10-40
10-40

flat bb press
15-75
12-80
10-85
10-95

Cable fly (with holds)
12-23
10-26
8-30

underhand pulldown ss seated iso row
3x15

Dips 4 sets to failure (this is such a sad situation)

Bis were pretty much one giant set with basically no rest because of lack of time
Yes they hurt a lot

BB bi curl
15-45
12-50
8-55
6-55

1 arm preacher curl
15-15
12-15
8-20
4-25

Cable curl with holds
12-53
10-63
6-70
4-73

was suppose to do abs and HIIT cardio...I skipped the abs and am giong to do them tomorrow. I did the HIIT on the bike for 10 intervals.

Notes: my db and bb presses were really strong today. I might have even gone a little higher in weights but I'm feeling slightly ill. The BF is getting better and I'm getting what he must have had. Throughout the day it has gotten worse...really tired and exhausted, nose is not cooperating and my throat is killing me. Plan of attack is to go to bed early tonight...hopefully sleep the whole night and take some medicine to kick it before it gets full blown. I'm in contest prep I don't have time to be sick!!!

Blah.

[Superchic]

Originally Posted by mjw8204

Nice journal you have going here. Keep up the good work.

Thanks.

[Superchic]

Well, were theres a will theres a way.

3.19

woke up and didn't know how I was going to complete back and tris but I did.

Pullups
2,1,2 still working on it

WGPD
15-130
12-140
8-150
6-160

CGPD
15-110
12-116
8-123
6-130

T Bar Row
15-70
12-90
10-95
6-115

DL

15-175
12-215
10-225 (after this set I just sat down in the middle of the gym for a moment)
5-265

Lying Leg curl
15-70
12-80
10-90
10-90

single leg curl
15-26
12-36
8-46

Seated ISO Row
15-45
12-55
Last 2 sets were holds
10-45
6-55

Tri Press w/rope
15-50
12-56
10-60

Skull Crushers
15-20 added
12-25 added
10-30 added

Evening 35 min brisk walking the dog....was brisk because the pooch was panting

notes: I literally went to another planet for my sets. I had no energy non. I just focused, pushed all my tired, pain, sick feelings out and concentrated on completing each set and each rep. The concentration for the DL was really really intense. as I said above I literally just sat down after the set. My workout partner sounded in a rather worried voice "Are you ok?" I said Yep just give me a sec. Then I did my last set and wow that was really intense. I literally almost forgot to let the plates touch the ground, I was just so focused on getting 5 reps done without dying that I was on my way back up before getting all the way down.
Anyways, after the workout I made it to work lasted most of the day, came home 1.5 hours early took a 30 min nap and did the puppy cardio.

I'm beat but I did it. whether I should have or not I got the job done and am one day closer to the stage.

[Superchic]

on to bigger and better things today healthwise....
so I ended up taking nyquil and sleeping medicine....(not real sure if this is healthy) but since I have problems sleeping anyways, I thought I would give it a try....YEAH I slept the whole night (well except for the moment that the cat decided to lay on my head...the next thing he knew he was air-born across the room) But I count that as a good nights sleep in my book the last time I slept completly thru the night was probably a good 2 months ago if not more...it just sucks that I had to be sick and take nyquil plus sleeping meds to actually get the sleep. UG

Anyways, got up with energy!!! for the first time in 3 days. My nose was still not happy but hey energy is good.....one of the best shoulder sessions and HIIT sessions I've had this morning.

3.20
BB Press
12-65
10-70
8--75
6-80

DB Press
12-25
10-30
8-35
6-35

Side, front, rear laterals giant set (never doesn't burn)
15 reps at weights 20,15,5
12 reps at weights 20,15,10
10 reps at weights 25,20,10
granted the rear lateral weights are not so high but after 20-30 reps its gets a little rough

Upright Rows ss DB Shrugs
12 reps 50/40
10 reps 60/40
8 reps 70/45

Abs - 6 sets weighted and leg raises
HIIT 15 intervals on the upright bike

Notes: i don't think I have anymore notes to add really. just a good workout and glad I'm finally getting over this stupid cold/flu thing.

[push_it]

Hey -- Great lookin things happening in here. That's awsome that you have competed before? What did you compete in? How did you place? Are you planning on getting back on stage soon?


That's funny about your cat Mine has also learned to fly a time or two lol
Glad you are feeling better today with more energy

[Superchic]

Originally Posted by push_it

Hey -- Great lookin things happening in here. That's awsome that you have competed before? What did you compete in? How did you place? Are you planning on getting back on stage soon?


That's funny about your cat Mine has also learned to fly a time or two lol
Glad you are feeling better today with more energy

I competed in 5 figure shows in 2007. Placed ok for it being my first competition season. I'm working towards that stage this year again after taking a year off to gain lean mass.

[Superchic]

3.21
Legs 2

SLDL
15-135
12-165
10-185
4-225 drop 135-15

Step ups w / DB's
2x15 each leg-30
1x15x35

Jump squats
10-80
10-95
10-105

walking BB Lunges SS Kettle Bell Plie Squats 3x15
80 x 32

Seated Calf
Standing Calf. each 4 sets

3.22
HIIT 15 intervals on bike.

notes:
Gotta say I'm feeling really run down, outta time and just not good enough. i feel like I'm busting my butt and not getting anywhere. My weight is stuck even though my diet changed and added more cardio. I know I'm gaining quite a bit of muscle but I'm just now feeling like I'm making it right now. Todays cardio was a real breaking point. My hammies burned so bad and I just didn't have anything in me. I finished the session and just left the gym. I'm beat and having so many thoughts go thru my head. I know everyone does this little freak out session. But I'm just beginning to wonder if I should keep training but forget about the spring shows and aim for the fall because I'm just not going to cut it for spring. A lot to think about and try to figure out my mind.

[Superchic]

3.23

Legs 1 for the week

Ext 3x25x105

Death Squats (as i have named them anyways)
15-95
15-105
12-115
10-125
6-145


Leg Press 3x15 ss Front Squat 3x10
6plates added ss 90
6plates +20 added ss 95
6plates +20 added ss 100

Abductor ss Adductor
3x15

Lying Leg curl and Standing Leg curl
4 sets each

Notes: Was a really good workout. Went up in death squats, leg press, and front squats.
Still trying to get my mind right at the moment, so really not much to say

[push_it]

Sorry to hear how you are feeling. Stick with things and I'm sure that those downer thoughts will fade
Your workouts look great. Do you do jump squats with weight? I'm going to be giving it a go for the first time this week. Any pointers?

[Superchic]

Originally Posted by push_it

Sorry to hear how you are feeling. Stick with things and I'm sure that those downer thoughts will fade
Your workouts look great. Do you do jump squats with weight? I'm going to be giving it a go for the first time this week. Any pointers?

Thanks, I'm trying to refocus and I actually just emailed my trainer to get some direction

Jumps squats. yes I use added weight.
pointers....

-don't feel like you have to jump extremely high off the ground. basically you want to be able to (if someone wanted to) slid a piece of cardboard under your feet when you are up in the air.
-make sure to keep you focus forward and slightly up. I usually focus on where the wall meets the ceiling in our gym actually.
-make sure to drive the weight from you heals and not your toes....also you want to try to land almost flat footed. you don't want to land on your toes because when you add the weight, you will become unbalanced and basically fall on your face LOL (you don't want to be the one in the gym to do this)
-Make sure you aren't bouncing the weight at the bottom of the squat...this puts a lot of pressure on your knees.
-last pointer that I can think off the top of my head, make sure to hold the bar to your traps and not let it bounce when you actually jump...you come out with nice bruises.
(I watched a youtube video of jump squats before I actually attempted them and it help quite a bit just to see someone do one with weight. I can't remember the video otherwise I'd give you the link)