DJ anne-marie - Contest prep

[annemarie_DJ]

It's a nice day out there today. We woke up to a light sprinkling of snow. Just enough to make the sidewalks greasy for the run. Had a bad tummy today, but worked through. Tanner and I worked really hard and increased our weights. Got some PRs here!!

warm-up
15 minute run to gym

Legs High Volume
Leg extensions: 9 stacked sets x 10. Started with 55 lbs/60/65; 65/70/75; 75/80/85
Leg presses: 3 sets x 10 increasing weight at each set: 20/30/40; 30 x 50; followed by suicide set x 40 lbs: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Hack squats 3 sets x 15: 50lbs/60/70
ss/ DB squats: 25 lbs x 12 (PR)
Seated ham curls: 3 pre-exhaust sets x 10: 55lbs/60/70; work sets: 75/80/85 x 10 + 10 partials(PR)
ss/ Reverse DB lunges x 25 (PR)
Lying ham curls: 3 sets: 10 x wide + 10 x narrow + 10 partials - 50 lbs/dropped to 40 at the end but added extra 10 narrows - KILLAH
ss/ SLDLs x 12 x 70lbs (PR)
Internal abductors: 15 full range + 10 partials + 15 full range - 3 sets I had to lower the weight drastically on these because I have a pain in my left side groin area.

Post workout cardio
Nice run home today unlike last week. Despite the good conditions it was tough after that killer leg workout!!!! My legs felt like led ! heavy duty!

Heyyy, just stoping in to wish you a wonderful week-before-christams!

...and once again: Your life Rocks!!

.

Thanks for the good wishes Joan. This is a lovely time of year. Fist xmas in the new renovated digs !! Woohooo It's great ! All the best to you this week too!

[MoEcho]

Are you walking at all after that sesh?

Merry Xmas AM! Hopefully I'll see you at the gym at some point this holiday week/weekend. They are open every day!! WOO HOO!

[BrandyTKO]

Nice legs workout A-M! Best wishes to you for the holidays and the new year!

[MuscleMom]

STill killing it in here huh? I finished up 8 week and am deloading now ...The qbm will def be something I will be getting back to

...and don't forget to enter for your chance of a bottle of free ErgoBurn with the ErgoGenix ******** Holiday Challenge (even open to our Canada Friends )

Answer the daily questions and you can win a bottle of ErgoBurn

http://www.********.com/permalink.ph...18#!/ErgoGenix

[bbqwizard]

WOOHOOO! I can smell the shoe rubber from here after that WO ...lol seriously a lot of fun right there!

[deltpecx]

Supersets and PRs everywhere.
Happy legs in here for sure!

[Hendrix89]

Looking good!

[sammykapp]

No wonder your legs felt like lead! They SHOULD after that session. That certainly qualifies as "high volume."

[annemarie_DJ]

Hey all. Busy busy this week aren't we? I ran with doggy early this morning to loosen up the legs a little after yesterday! I knew that was all I was going to get in today. 25 minutes lots of hills in the neighborhood. I don't know who enjoyed it more - me or doggy?
Tanner and I went to visit the new gym this afternoon. We were first ones in! You are such a keener, Tanner! haha Thanks for getting us in early. It looks great - all NEW equipment, hot yoga, a pool. The weight area is not as hugely awesome as 10th Line, but pretty good. Location will be convenient.

On personal side - my son is home from college ! Yay! It's so interesting to talk to him now. He is growing up and experiencing life. I always told him life would get better after high school. He is actually interested in what he's learning now!

So all is good!

Are you walking at all after that sesh?

Merry Xmas AM! Hopefully I'll see you at the gym at some point this holiday week/weekend. They are open every day!! WOO HOO!

Thank you Mo. Merry Xmas to you too!! I may very well go to your gym...or you could try the new location for a change. I'll be there on Wednesday morning.

Nice legs workout A-M! Best wishes to you for the holidays and the new year!

Thanks Brandy! I hope you have a wonderful holiday too. Lots of good stuf coming your way in 2011 !

STill killing it in here huh? I finished up 8 week and am deloading now ...The qbm will def be something I will be getting back to

Love the high volume for sure. 8 weeks are almost up. No time for deload here but will be doing something different. Have a great holiday!

WOOHOOO! I can smell the shoe rubber from here after that WO ...lol seriously a lot of fun right there!

LOL Yep it was a crazy wo. DOMS are just starting to settle in about now! Wooo

Supersets and PRs everywhere.
Happy legs in here for sure!

Legs are happy indeed. I was walking like a cowboy at the gym! But I'm better now.

Looking good!

Thanks for dropping in Hendrix.

No wonder your legs felt like lead! They SHOULD after that session. That certainly qualifies as "high volume."

LOL Yep. Torture with the run home after. But unless I want to curl up into a ball in the road and freeze, I have no choice but to keep running to get home! Now that's motivation!!

[bbqwizard]

I remember the first time i came home from Culinary school to visit. I was now the teacher in the kitchen, and others listened. What a feeling!

Now that I am a dad, I am seeing the boys grow up in such a small amount of time. Last night JJ was the "little drummer boy" in a cantata and as he walked down the aisle, I was so thrilled I teared up I can only imagine what it will be like to experience what your are now, in a very short while.

[annemarie_DJ]

Up early at the downtown gym 5:30 a.m. Back home by 7 a.m. to walk the dawg. Having my coffee now. Today is my last day of work until January 10. Yippee!! Although I think I'm going to have to log back in in January just to keep an eye on files. Ho Ho Ho... Xmas is almost here!

Chest
Incline Smith chest press: pre-exhaust: 30 x 10lbs + bar
20lbs x 10; 30lbs x 10; 25lbs x 10; 20lbs x 5; 15lbs x 5 super slow

Flat Smith chest press: 30 lbs x 15 - 3 sets

HS Decline press (crappy half-broken machine): 15lbs (per side)x 15; x 2 sets; 25 x 10
ss/ push-ups x 7 - 3 sets

Cable flyes:
High 25 x 10; Med: 25 x 10; Low 20 x 10 - 3 sets

Biceps(getting stronger here!)
3 Giant Sets:
EZ bb curl: 40 lbs x 16
Hammer db curls: 15 lbs x 15
Regular db curls: 15 lbs x 12
Reverse bb curls: 20 lbs x 15

Post w-o Cardio
14 minutes on the treadmill

My brain was occupied with thoughts about work and certain people that make it difficult for no good reason. Generally, I love my job. Just one little fly in the ointment! But I always remain positive and productive!

I remember the first time i came home from Culinary school to visit. I was now the teacher in the kitchen, and others listened. What a feeling!

Now that I am a dad, I am seeing the boys grow up in such a small amount of time. Last night JJ was the "little drummer boy" in a cantata and as he walked down the aisle, I was so thrilled I teared up I can only imagine what it will be like to experience what your are now, in a very short while.

Awe that is so rewarding! The fruits of your labour paying off! My heart is also filled with joy and pride.

[robertfah]

still keeping it strong I see.....way to work! Don't sweat the people at work, there's always someone who is miserable and wants to spread that misery around. I find the more you ignore them, the quicker they move on to someone else.

[bbqwizard]

What in the world do ya do with that much time off?..lol I get bored and must stay busy. Something tells me you won't have a dull moment while on vaca

[annemarie_DJ]

still keeping it strong I see.....way to work! Don't sweat the people at work, there's always someone who is miserable and wants to spread that misery around. I find the more you ignore them, the quicker they move on to someone else.

You are right ! Thanks for the wise words! Just keeping on keepin' on !

What in the world do ya do with that much time off?..lol I get bored and must stay busy. Something tells me you won't have a dull moment while on vaca

LOL Don't worry, got LOT'S to do ... Gym Gym Gym weights EVERY day!! Some renovations still to work on. A New Year's Eve party!! Yes'm .. any suggestions for fancy (but easy) hors d'oeuvres appreciated.. !

[Vytis]

Hey A.M. are all the shows you're thinking of with the OPA? Is the July one the Toronto Supershow? I'd love to see you on that stage.

[BrandyTKO]

My brain was occupied with thoughts about work and certain people that make it difficult for no good reason. Generally, I love my job. Just one little fly in the ointment! But I always remain positive and productive!

I have one to in my office, nice to everyone, except me it seems. A person I have to deal with quite a bit too, so I've found email is better than face to face discussions, at least for my sanity. I usually get a nicer response too. Whatev.....

Great chest work out, I have to get back to using the smith I think for chest press, I think I can lift heavier on it because I don't get the shoulder pain as I do when I use the DB's.

Enjoy your time off!

[annemarie_DJ]

Missed a workout at the new gym this morning, because I suddenly realized I have to buy xmas food to entertain!! Not much time left. We are going to make Braised Lamb Shanks! yummy and not too fussy, so we can spend time with our guests and not be checking a meat thermometer every 5 minutes! I will make smoked salmon and Gravlax appetizers. Hmm what else... egads, a fine selection of Quebec cheeses for dessert... and then of course, la buche de Noel (Xmas log?). Oye... At this rate, my spring competition theme will be a Mrs. Claus outfit!! Ho Ho Hawg

Hey A.M. are all the shows you're thinking of with the OPA? Is the July one the Toronto Supershow? I'd love to see you on that stage.

Thank you for the vote of confidence, Rob!! OPA qualifier in Ottawa is now in late April ! IF I qualify, I'll do the Toronto show in June. If not, I'm still going to Toronto in June to meet with all the fun peeps here on the forum! Possible UFE in May. And then Ottawa IDFA in July. That's the plan at the moment. ...if I can restrain myself a little at Xmas, that will help ALOT.

I have one to in my office, nice to everyone, except me it seems. A person I have to deal with quite a bit too, so I've found email is better than face to face discussions, at least for my sanity. I usually get a nicer response too. Whatev.....

Great chest work out, I have to get back to using the smith I think for chest press, I think I can lift heavier on it because I don't get the shoulder pain as I do when I use the DB's.

Enjoy your time off!

Thanks Brandy! I'm so thankful to have my fitness interests to keep my mind off work..as much as possible. I HAVE A LIFE outside of work... UNLIKE others!! LOL Woo feels good to vent! All is good here. Imma happy. We all have to deal with difficult people. Part of life. Glad email is helping you get along. Gotta love technology!

[deltpecx]

Missed a workout at the new gym this morning, because I suddenly realized I have to buy xmas food to entertain!! Not much time left. We are going to make Braised Lamb Shanks! yummy and not too fussy, so we can spend time with our guests and not be checking a meat thermometer every 5 minutes! I will make smoked salmon and Gravlax appetizers. Hmm what else... egads, a fine selection of Quebec cheeses for dessert... and then of course, la buche de Noel (Xmas log?). Oye... At this rate, my spring competition theme will be a Mrs. Claus outfit!! Ho Ho Hawg

I was eyeing up the leg of lamb last night at the store. I almost bought it.

I will in the near future buy one. Might even have a LamBBQ!

[annemarie_DJ]

I was eyeing up the leg of lamb last night at the store. I almost bought it.

I will in the near future buy one. Might even have a LamBBQ!

Baaah baahh Lamb is great! I normally make a "gigot d'agneau" - a leg of lamb. But it has to be cooked just right and not overdone. So we're doing something different. Hopefully my Euro-French parents will approve. Lamb on the BBQ is YUMMY!! Do it!!
...apologies to Buffycat...

[sammykapp]

Enjoy the busy holiday season!!!! Lamb is great this time of year.

[MoEcho]

Hmmmm... Ottawa IDFA in July .... that would be so perfect! I am still uber urked that they canned the women's bb category I'll hook up with you at the April Ottawa show (as a spectator) none the less...

SadMo

[bbqwizard]

your menu= WIN! mmmmmm Buche de Noel

[deltpecx]

Baaah baahh Lamb is great! I normally make a "gigot d'agneau" - a leg of lamb. But it has to be cooked just right and not overdone. So we're doing something different. Hopefully my Euro-French parents will approve. Lamb on the BBQ is YUMMY!! Do it!!
...apologies to Buffycat...

Lamb isn't as popular out here as it is back east so I get my pick of legs...

[deltpecx]

Are you walking at all after that sesh?

Merry Xmas AM! Hopefully I'll see you at the gym at some point this holiday week/weekend. They are open every day!! WOO HOO!

More time to prep for the next one.

Rocking a nice tricep in that avi, Mo!

[MoEcho]

More time to prep for the next one.

Rocking a nice tricep in that avi, Mo!

^^ Very true ....

Thanks!! Now if I could only get my biceps to catch up .......

[annemarie_DJ]

Today, I sacrificed my workout to take my sis to the new gym. I am glad she has signed up and she just needs a little motivation and direction. It was nice to spend some time with her and I know she really wants to shape up. At the end, I told her I had been "easy on her".. hahah Next time, we're cranking it out! Erhmm well maybe not but ...

Enjoy the busy holiday season!!!! Lamb is great this time of year.

Thanks SK !! Happy holidays to you too. ALL FOOD is great at this time of year !

Hmmmm... Ottawa IDFA in July .... that would be so perfect! I am still uber urked that they canned the women's bb category I'll hook up with you at the April Ottawa show (as a spectator) none the less...

SadMo

Right on, MO!! Very happy to have your support. I will need all the finger-crossing I can get ! Yoikes! Sorry you are sad. I am sad about that too. I love femme BB ... too bad we are seeing less and less of it. Grrr

your menu= WIN! mmmmmm Buche de Noel

Ah yes, I knew you'd like that one! You inspire me to cook in the kitchen AND in the gym! LOL

Lamb isn't as popular out here as it is back east so I get my pick of legs...

Well you are lucky. Must say the supply is good around here - downtown. Not like in the burbs. Oh, I enjoy dissing the burbs! hahah But they were good to me when I was there.

More time to prep for the next one.

Rocking a nice tricep in that avi, Mo!

Oh yes, Mo has armzzzz and plenty 'o muskles!

^^ Very true ....

Thanks!! Now if I could only get my biceps to catch up .......

I've seen your biceps. They iz da buzz !

[Buffycat3]

Baaah baahh Lamb is great! I normally make a "gigot d'agneau" - a leg of lamb. But it has to be cooked just right and not overdone. So we're doing something different. Hopefully my Euro-French parents will approve. Lamb on the BBQ is YUMMY!! Do it!!
...apologies to Buffycat...

heh...thanks


*★Merry★* 。 • ˚ ˚ ˛ ˚ ˛ •
•。★Christmas★ 。* 。
° 。 ° ˛˚˛ * _Π_____*。*˚
˚ ˛ •˛•˚ */______/~＼。˚ ˚ ˛
˚ ˛ •˛• ˚ ｜ 田田 ｜門｜ ˚And a
......happy new year

[unchained45]

Hello gang! I've been working with Beast/Derek for 6 weeks now preparing for April competition(s). Time is flying by! I think I was supposed to start this journal a while back. But I have been posting a blog on my BB bodyspace.

I've been on the Carb Hater's lean mass building diet. I quite like it. Avocadoes, almonds, peanut butter.. what's not to like?! However, I do begin most days with oatmeal with protein powder.

Last week I was doing 5 sets of everything! Love the burn. This week, I'm back to 3 sets. Today I did 25 mins of HIITs on the Arc Trainer and then worked biceps/triceps.

I'm very pleased with results on my upper body - although still yearning for bigger lats! But I really want to sculpt the quads and hams. Working hard on it. I will likely compete again in May and maybe later in the season. I'm hoping to improve continuoiusly over the coming months. My first and only competition so far was last November. So I look forward to seeing improvements this year. Gotta focus!

Looking to you guys to give me strength. I've followed some of the other amazing women on this forum and I'm both motivated and intimidated! You ladies are awesome!!

.....
annemarie_dj
If you don't take risks, you won't get far.

Keep up the incredible work. Your lats aren't so bad, stretching between each and every set; as well as, FST-7 could be what you're looking for...

[annemarie_DJ]

Wow! It's Christmas Eve already! Woot The gym was quiet this morning. We had the place to ourselves!! Yay!! So nice to enjoy relaxing time AWAY from work with the fam! (I finally shut off the blackberry email last night.) Tonight we are visiting my mom and sis. Mom sings at the church so over the past years, the tradition is to go watch her, say hello to God for a little while, and then head back to mom's for some late night FOOD ! (It's called a Reveillon in French). We'll be back home by about 2 a.m. Tomorrow, we are cooking up a storm and having my dad and step-mum over for some ALL DAY food ! food food food On the 26th, I'll be recovering and may very well end up at the gym to burn off some GUILT !

Hi volume Back
WG pull down bar Stacked set x 25; x 10; x 10 (Not bothering writing down lbs because the numbers are almost double what I do at the other gym. I sure wish these machines were consistent and didn't have have random #s written on the plates!! )
ss/ close grip under hand pull down: 10 x 3 sets
WG pull ups: Just a few assisted by Tanner!

Close grip seated rows: x 25 + 10 partials
ss/ Wide grip rows: x 12 - 3 sets

HyperExtensions: 3 sets x 20 (1 set w/10lbs plate)

Triceps
BB cable push down: x 25; x 10 x 10
ss/ reverse grip pull down: x 10 x 3 sets

Tricep dips on bench: 3 sets x 12

Overhead rope pull: x 10 - 3 sets

Glutes bridges on ball: 3 sets x 35lbs x 25

post w-o cardio
30 mins on Stairmill

heh...thanks


*★Merry★* 。 • ˚ ˚ ˛ ˚ ˛ •
•。★Christmas★ 。* 。
° 。 ° ˛˚˛ * _Π_____*。*˚
˚ ˛ •˛•˚ */______/~＼。˚ ˚ ˛
˚ ˛ •˛• ˚ ｜ 田田 ｜門｜ ˚And a
......happy new year

I love this little drawing! Cool. Happy Christmas to you too Joan.

Keep up the incredible work. Your lats aren't so bad, stretching between each and every set; as well as, FST-7 could be what you're looking for...

Thanks for dropping by! I don't know what FST-7 is. I'll have to Google it!

Which reminds me... I expect to start up a new log on January 1st. I will be working with Derek this season!! Yay!!

MERRY CHRISTMAS AND HAPPY HOLIDAYS TO EACH OF YOU!!

[deltpecx]

Wow! It's Christmas Eve already! Woot The gym was quiet this morning. We had the place to ourselves!! Yay!! So nice to enjoy relaxing time AWAY from work with the fam! (I finally shut off the blackberry email last night.) Tonight we are visiting my mom and sis. Mom sings at the church so over the past years, the tradition is to go watch her, say hello to God for a little while, and then head back to mom's for some late night FOOD ! (It's called a Reveillon in French). We'll be back home by about 2 a.m. Tomorrow, we are cooking up a storm and having my dad and step-mum over for some ALL DAY food ! food food food On the 26th, I'll be recovering and may very well end up at the gym to burn off some GUILT !

My gym was packed when Lee and I got there.
I thought there would be only a few of us diehards there.

Is that a midnight church service?

I'm eating less today in anticipation of tomorrow's food.
I'm off to Tinycalf's folks house for breakfast then back home to pop the ham into the oven.
Everyone is brining something to the feast.
This way I don't have to do it all.

I have two cream pies in the freezer for dessert...OH YEAH!

I hope you and your family have a blessed and Merry Christmas!