Thursday.....

Today was a very long day....didnt have much energy when I finally got to the gym, but i did what I could do and actually felt pretty good getting at it...

Squats 205 225 245 275 295 315 6 sets 12-12-8-6-6-6 reps
Leg Ext 140 160 195 210 4 sets 10-8-8-8 reps
Hack Squats 225 315 405 3 sets 12-10-10 reps
Step Ups 60lb barbell 2 sets @ 10 reps
Seated Calf Raises (toes in) 90 135 180 215 4 sets 12-10-8-8 reps
(toes out) 90 135 180 215 4 sets 12-10-8-8 reps
Front Power Squats 3 sets 405 @ 10 reps

Cardio
45 min
Treadmill
15 % incline
2.5 mph
609 cal burned
Long strides squeezing butt and quads

I go to another posing session in the pm on 2morrow. Will get weight and waist in the morning and update you.

Wed....

Today was a scheduled off day, but I had some catching up to do so I just went at it for a while....

Seated DB Curls 30 35 40 3 sets 10-8-8 reps
Barbell Curls 60 70 80 90 4 sets 12-10-8-8 reps
1 Arm Cable Curls 25 30 35 40 4 sets 12-10-8-6 reps

Abs
Twisting Hanging Leg Raises 2 sets @ 20 reps
Machine Crunches 3 sets @ 20 reps
Oblique Crunches 4 sets @ 20 reps

Cardio
HIIT Training
20 minutes
3 warm up
12 work sets
5 cooldown

Got that Dialene 4 started today!!

Tuesday...

24 or so hours after my first bodybuilding breakdown....I'm back at it and ready to tackle this situation head on.....here we go.

Bent Over Row 80 90 100 100 110 110 6 sets 12-12-8-6-6-6 reps
Lat Pulldown (wide) 140 160 180 200 4 sets 10-8-8-8 reps
Pullups (wide grip, slow reps) 3 sets 10-8-8 reps
1 Arm DB Row (slow) 70 70 70 3 sets 10-10-10 reps
Back Extentions 3 sets @ 10 reps
Low Cable Row 50 65 80 3 sets @ 10 reps
Leg Curl 110 130 150 170 4 sets 12-10-8-8 reps
Stiff Leg DB 35 40 45 3 sets @ 10 reps

Cardio
Treadmill
40 minutes
14% incline
2.5 mph ( long strides, squeezing quads and glutes)
549 cal burned

BAD DAY!!!!!!!!

I'm so frustrated right now I can't even get my thoughts together. First I went to the gym at 6 this morning trying to get at it....the stupid trainer I had do my bf came over to me and said he thinks he made a mistake while getting my measurements and wanted to do them again, I said ok...well first my weight is up to 229lbs up 2lbs and my bf is 16 %$#@^& %!!!!!!!!!! I can't compete in a show with 16% bf!!!!! can't believe this...what am I doing wrong????? I got so mad I started to leave, but I didn't (i should have) because trying to work out harder I hurt my stupid back...I'm 10 weeks out from the Oct show and I got 16% bf and a tweaked back....I am mad at myself....what am I doing wrong or maybe I should say..what am I not doing.....I'm really frustrated and confused!! HELP!!!!

Sunday.....

Day two of the 4 day split....

Incline DB Press 60 60 70 80 90 100 6 sets 12-12-8-6-6-6 reps
Mid Bar Press 130 150 170 190 4 sets 10-8-8-8 reps
Chest Dips 3 sets @ 10 reps
Incline DB Flye 25 30 35 3 sets 10 reps
Low Cable Crossovers 20 25 30 3 sets 10 reps
Rope Press 50 50 57.5 57.5 4 sets 10-8-8-8 reps
Tri Bar Pressdown 80 87.5 95 3 sets 10-10-10 reps

ABS
Bent Knee Vertical Raises 2 sets @ 20 reps
Seated Leg Tucks 2 sets @ 20 reps
Cable Crunches 2 sets @ 20 reps
Seated Twists 2 sets @ 20 reps

Pics this evening

Sat....

First day of the new 4 day split and I loved the leg portion. I left the gym with a full feeling in my legs. I didn't go really heavy, wanted to concentrate more on feeling the muscle work.....Here we go...

Squats 185 205 225 275 295 315 6 sets 12-12-8-6-6-6 reps
Leg Ext 175 190 205 220 4 sets 10-8-8-8 reps
Hack Squats 185 225 315 3 sets 12-10-10 reps
Step Ups 60lb barbell on shoulders 2 sets @ 10 reps
Standing Calf Raises 385 455 475 505 4 sets 12-10-8-8 reps

No Cardio today will do Abs 2morrow

Friday...

It was a preety good day today, went and got weighed...227lbs and bodyfat ws 9.64% I know the numbers aren't important but I glad to see weight under 230lbs and BF in the single digits....Now I just need to get my handicap in single digits...

Calves
Seated Calf Raises (toes out) 4 sets of 15 @ 180
Seated Calf Raises (toes in) 4 sets of 15 @ 180

Standing Calf Raises 385 405 455 475 455 405 315 225 8 sets @ 12 reps

Cardio
HIIT Training
20 minutes
3 wrm up
12 work sets
5 cooldown

THE END........

Thursday...

Today was the last day of the old workout..I will start the new one fresh on Sat. morning. Didn't add alot to this workout, had alot to get done. Here we go....

Closegrip Pulldowns 120 140 160 180 200 5 sets 14-12-10-8-6 reps
DB Pullovers 70 80 90 3 sets 10-8-8 reps
Rope Pulldowns 120 140 160 3 sets 12-12-12 reps
Upright Rows 70 80 90 100 4 sets 12-10-8-6 reps
Front Raises 20 20 20 3 sets 10-10-10 reps

Abs
Bent Knee Vertical Raises 2 sets 20 reps
Seated Leg Tucks 2 sets 20 reps
Cable Crossovers 2 sets 20 reps
Seated Twists 2 sets 20 reps

Cardio
40 minutes treadmill
10% incline
3.5 mph
577 cal. burned

Just a ? Can a figure girl use the same type of whey protein that a bb uses. I ws asked that ? and I don't know but I told her I would try to find out.

Wed....

Not a bad workout this morning, but I did't feel quite as strong......Maybe it was just in my head...Here we go

Flat DB Press 55 60 80 90 100 5 sets 14-12-10-8-6 reps
Incline Bar Press 205 225 235 3 sets 10-8-8 reps
Machine Press 150 150 150 3 sets 12 reps
Low Cable Crossovers 3 sets of 10@ 30 lbs
Decline DB Press 3 sets of 10 @ 80lbs
Bar Curl 60 70 80 90 4 sets 12-10-8-6 reps
Tricep Rope 50 50 50 3 sets 20 reps
Seated Curl (machine) 90 110 130 3 sets 10 reps
Dips 3 sets using 3 45lb plates for 45 reps across two benches

Cardio
HIIT training
20 minutes
3 warmup
12 work
5 cooldown

Tuesday.....

I attended my first posing class today.....and my goodness, it was just as intense as a workout. I learn alot and got some homework to do....I sweated my butt off, but it was well worth it...Here we go...

Leg Press 315 405 495 585 675 5 sets 14-12-10-8-6 reps
Leg Ext. 160 175 190 3 sets 12 reps
Deadlifts 225 275 315 3 sets 10-8-8 reps
Leg Curl 110 130 150 170 4 sets 12-10-8-6 reps
Sitting Calf Raises 180 4 sets 15 reps
Step Ups 50 lb barbell 2 sets 10 reps

Cardio
40 Minutes Treadmill
540 cal burned
10% incline
3.5 mph

Ab....Calves....Cardio

Well after 18hrs on the clock yesterday, I found the strength to get up tis morning and get it done. Im tired as....well you know...the bad news....I'm back at work at 3pm.....Geeeeezzzz.....Here we go......

ABS
Bent Knee Vertical Raises 2 sets 20 reps
Seated Leg Tucks 2 sets 20 reps
Cable Crunches 2 sets 20 reps with 50 lbs
Seated Twists 2 sets 20 reps

Calves
Seated Calf Raises 4 sets (toes in ) 140 lbs 12 reps
Seated Calf Raises 4 sets ( toes out) 180lbs 12 reps

Cardio
HIIT Training
20 minutes
3 minute warm up
12 work sets
5 minute cool down

Sat.....Part Two

Alright, this was my first time doing two workouts in a day, and it wasn't too bad. I am worn out but hey....Here we go....

Wide Grip Pulldowns 140 160 180 200 220 5 sets 14-12-10-8-6 reps
Seated Cable Row 160 180 200 3 sets 10-8-8 reps
1 Arm DB Row 60 70 80 3 sets 12-12-12 reps
DB Shoulder Press 55 60 70 80 4 sets 12-10-8-6 reps
Side Lat 20 20 17.5 3 sets 10 reps ( I was down at this point)
Pullups 3 sets 10-8-6 ( That was all I had left)

Cardio
HIIT
20 minutes
3 warmup
12 work sets
5 cooldown

Chest....

Good Day today....felt pretty strong for the most part....Here we go...

Incline DB 55 60 70 80 90 100 6 sets 14-12-10-8-6-4 reps
Flat Bench 205 245 275 3 sets 10-8-8 reps
Chest Flye 160 160 160 3 set 12 reps
Incline DB curl 30 35 40 45 4 sets 12-10-8-6 reps
Tricep Pressdown 80 87.5 87.5 95 4 sets 12-10-8-6 reps
Cable Curl 50 50 50 3 sets 10 reps
Lying Tricep Ext 30 35 40 3 sets 10 reps

I weighed in this morning at 231lbs...up 1 pound : (
but my waist is still holding at 34 1/2 in.

I may head back later to do back...I have to work 18hrs 2morrow. I need to hit the LOTTERY!!!!!!

Legs...

It was a good day for legs, I felt pretty good going in and during the workout. So I rate it about a 7-8. Still room for much improvement....Here we go!

Leg Ext 210 230 250 3 sets 10-10-10 reps
Squats 205 245 275 315 335 5 sets 14-12-10-8-6 reps
Leg Curl (Sitting) 110 130 150 170 4 sets 12-10-8-6 reps
Standing Calf Raises 315 385 405 475 405 385 315 225 8 sets 12 reps

I tried something different today. Wall squats. I squatted really low with my back, shoulders and head against the wall for 1 1/2 minutes, i would then come up to the middle for 30 sec and finally a little more for 30 sec. I did 6 sets of these.

I also did 3 sets of squats at 135 for 15 reps. I forgot to weigh this morning so I will do that first thing in the morning...Boy I hope to be under 230. Cross your fingers!!!

Abs..Calves..and Cardio

Well Sat. I will be 11 weeks out from the show...and I'm starting to get a lil excited...Here we go!!!

Abs
Bent Knee Vertical Raises 2 sets 20 reps
Seated Leg Tucks 2 sets 20 reps
Cable Crunches 2 sets 20 reps at 50lbs
Seated Twists 2 sets 20 reps

Calves
Seated Calf Raises 4 sets 180 20-20-15-15
Standing Calf Raises 4 sets 315 385 405 455 12-12-12-12 reps

Cardio
HIIT training
20 minutes
3 minute warm up
12 work sets
5 minute cooldown

Back......

Here we go....

Wide Grip Pulldowns 120 140 160 180 220 5 sets 14-12-10-8-6 reps
Seated Cable Row 160 180 220 3 sets 10-8-8 reps
1 Arm DB Row 70 80 90 3 sets 12-12-12 reps
Shoulder Press 55 60 70 80 4 sets 12-10-8-6 reps
Side Lats 20 20 20 3 sets 10-10-10 reps

I also did 6 sets of pullups 3 wide grip and 3 narrow 10 reps each.

Tuesday.....

I'm Back!! After 3 days of no Power....and $3300 of electrical work..(that's not counting the general contractor to put the walls back that the electrician poked holes in) I'm up and running again. Now I did do something real stupid today...I allowed this so-called "trainer" mess with my workout and I couldn't get the numbers I was trying to get. I was shot! I did make it through MY routine...but I wasn't as strong as I normally am. don't know if that's good or bad....but I do know it won't happen again!!! here we go..

Incline DB Press 55 60 70 80 90 5 sets 14-12-10-8-6 reps
Flat Bench 135 205 225 3 sets 10-8-8 reps
Chest Flye 160 175 175 3 sets 12-12-10 reps
Incline DB Curl 30 35 35 35 4 sets 12-10-8-6 reps
TriBar Pressdown 80 87.5 95 95 4 sets 12-10-8-6 reps
Cable Curl 50 50 57.5 3 sets 10-10-10 reps
Tricep Ext. 25 30 30 3 sets 10-10-10 reps

Abs
Bent Knee Vertical Raises 2 sets 20 reps
Seated Leg Tucks 2 sets 20 reps
Cable Crunches 2 sets 20 reps 40lbs
Seated Twists 2 sets 20 reps

Cardio
HIIT Training
20 minutes
3 warm up
12 work sets
5 cooldown

Pics this week?

Back.....

Got in and out today.....here we go

Wide Grip Pulldown 120 140 160 180 200 5 sets 14-12-10-8-6 reps
Seated Cable Row 140 160 200 3 sets 10-8-8 reps
1 Arm DB Row 70 80 90 3 sets 12-12-12 reps
DB Shoulder Press 50 55 60 70 4 sets 12-10-8-6 reps
Lateral Raises 22.5 25 22.5 3 sets 10-10-10 reps

I also added 4 sets of standing behind the neck presses, started at 70 80 90 100lbs. 10 reps each.

4 sets of wide grip pullups at 10 reps each.
2 sets of close grip pullups at 10 reps each.

Freaky Friday.....

It was a GOOD day today. I don't know what I did different but I had this FREAKY PUMP during my workout and it was almost scary....I felt like saying "Don't make me angry.....You wouldn't like me when I'm angry" I hope I ca do that again!!!!

Incline DB Bench 60 60 70 80 90 5 sets 14-12-10-8-6 reps
Flat Bench 205 245 275 3 sets 10-8-8 reps
Chest Flyes (machine) 160 175 190 3 sets 12-12-12 reps
Incline DB Curl 30 35 40 45 4 sets 12-10-8-6 reps
Tri Bar Pressdowns 80 80 87.5 95 4 sets 12-10-8-6 reps
Cable Curl 50 57.5 65 3 sets 10-10-10 reps
Lying Tricep Ext. 25 30 35 3 sets 10-10-10 reps

ABS

Bent Knee Vertical Raises 2 sets 20 reps
Seated Leg Tucks 2 sets 20 reps
Cable Crunches 2 sets 20 reps
Seated Twists 2 sets 20 reps

Time to feed the machine...weight is holding at 230lbs

Legs....

Ok, got off to a late start today, meals were all messed up. Was sooo busy at work I forgot to eat my 10 am meal. nevertheless, I'm all caught up now, is that a good thing? Or if I miss one just go on to the next one. Here we go...

Leg Ext. 205 220 235 250 4 sets 10-10-10-10 reps
Squats 205 225 255 295 345 5 sets 14-12-10-8-6 reps
Leg Curl (seated) 110 130 150 130 4 sets 12-10-8-6 reps
Sumo Squats 70 70 70 70 4 sets 12-12-12-12 reps
Standing Calf Raises (Barbell) 385 435 475 495 4 sets 12-12-12-12 reps

I don't know what to do about these legs, I did 6 extra sets of leg ext. at 130 lbs and 15 reps. I also did 6 extra sets of leg curls at 110 lbs and 15 reps. I threw i 4 sets of pullups at 6 reps each while I was waiting on the machine. : ) My legs SUCK!!!!!!

Abs...Calves...and Cardio

Here we go....

Bent Knee Vertical Raises 3 sets 20 reps
Seated Leg Tucks 3 sets 20 reps
Cable Crunches 3 sets 20 reps 40 50 60lbs
Seated Twists 3 sets 20 reps

Seated Calve Raises 180 180 180 180 4 sets 20-20-20-20 reps

HIIT cardio
20 minutes 2 minute warm up 12 work sets 6 minute cooldown
Treadmill
10 minute cooldown
14% incline
3.0 mph

And The Beat Goes On.....

Here we Go....

Closegrip Pulldowns 120 140 160 180 200 5 sets 14-12-10-8-6 reps
DB Pullovers 70 80 90 3 sets 10-8-8 reps
Rope Pulldowns 120 140 160 3 sets 12-12-12 reps
Upright Rows 70 80 90 100 12-10-8-6 reps
Front Raise 20 22.5 25 3 sets 10-10-10 reps

No Cardio this am. Will get back this pm to do cardio. Had to make a meeting. Pics this week?

Monday...Work is never done

Here we go....

Flat DB Press 60 70 80 90 100 5 sets 14-12-10-8-6 reps
Incline Press 185 205 225 3 sets 10-8-8 reps
Chest Press Machine 90 160 180 200 4 sets 12-12-12-12 reps
Bar Curl 70 80 90 100 4 sets 12-10-8-6 reps
Tricep Rope Pressdowns 50 57.7 65 72.5 4 sets 12-10-8-6 reps
Seated DB Curl 30 35 40 3 sets 10-10-10 reps
Tricep Dips 3 sets til Failure

HIIT Cardio 20 minutes 3 warmup 12 worksets 5 cooldown( Yes it was harder thn the first few times, my legs still have a full feeling)

No rest for the weary....

had a pretty good session today. Felt like I could have kept going...I guess I got some motivation from the fact that I received my posing shorts in the mail yesterday and OMG!!!!!!!!! they are little!!!!! It's scary! I got a size 34 in the waist to push myself to get to a 32 waist. I sure hope it works!!! Here we go...

Leg Press 315 405 495 585 675 5 sets 14-12-10-8-6 reps
Deadlifts 185 225 315 335 4 sets 12-10-8-6 reps
Leg Curl (seated) 165 195 210 240 4 sets 12-10-8-6 reps ( I think I topped out at 240, I started to feel that strain i the back of my leg)
Leg Ext 180 210 240 255 4 sets 12-12-12-12 reps
Calf Raise (seated) 180 200 210 210 4 sets 20-20-20-20 reps(slow)

I also included 3 sets of single leg press using 2 45lb plates on each side. 10 reps each.
I also finished with two sets of deadlifts at 225lbs for 10 reps each.
I did a 10 minute cooldown on treadmill 14% incline 3.0 mph

I have been soaked lately at the end of my workouts and during the workout. You can tell I have been there by my puddle of water.

Bodyweight 230lbs
waist 34 3/4 in. ( I guess I'm a turkey pattie away from 35)
Pics this week?

Sat....

After resting yesterday, today I felt sluggish in the beginning, but it soon worked itself out...here we go

Close Grip Pulldowns 120 140 160 180 200 5 sets 14-12-10-8-6 reps
DB Pullovers 70 80 90 3 sets 12-12-12 reps
Rope Pulldowns 120 140 160 3 sets 12-12-12 reps
Upright Row 60 70 80 90 4 sets 12-10-8-6 reps
Front raise 20 22.5 25 3 sets 10-10-10 reps

I did 4 sets of 10 in pullups..and 4 sets of standing behind the neck presses. Started with 80 and worked my wy up to 110bs.

Did 25 minutes of HIIT training on the bike...12 sprinting intervals...warmed up for 5 min to start and finished with a 8 minute cooldown....

Thursday...

Here we go...

Flat DB Press 60 70 80 90 100 5 sets 14-12-10-8-6 reps
Incline Bench 185 205 225 3 sets 10-8-8 reps
Chest Press Machine 90 160 170 3 sets 12-12-12 reps
Straight Bar Curl 60 70 80 90 4 sets 12-10-8-6 reps
Tricep Rope Pressdown 50 57.5 65 65 4 sets 12-10-8-6 reps
Seated DB Curl 30 35 40 3 sets 10-10-10 reps
Tricep Bench Dips 3 sets to failure

I did 4 sets of cable crossovers at 40 lbs.

Cardio
HIIT 25 minutes
This form of Cardio ain't no joke. (excuse my bad english) It completely wore me out. I am doing the 10k 2morrow. I will try to get in the gym 2morrow evening.

Thursday...

Legs....

Today was a good day, worked legs well and actually was able to use the sitting leg curl machine. I didn't feel any pain so I will be using it for a while before I go back to the lying leg curl. Here we go....

Leg Press 315 405 495 585 675 765 6 sets 14-12-10-8-6-4 reps
Bar Deadlifts 225 315 315 335 4 sets 12-10-8-6 reps
Leg Curl 165 190 215 215 4 sets 12-10-8-6 reps
Leg Ext. 205 225 240 255 4 sets 12-12-12-12 reps
Calf Raise (sitting) 160 180 200 210 4 sets 20-20-20-20 reps

I added one more work set in on the Leg Press, I warmed up with 315 for a set and I finished with 2 sets at 315 for 15 reps.

I warmed up with 120 just to test my leg for 15 reps and I finished with 1 set of 120 for 25 reps.

No cardio this morning. I'm going bck this afternoon.

I Took Your Advice

Just getting back from the gym, did some cardio...

5K (3.2mi)
52 min
11% incline
3.8 mph
727 calories burned

Just one ? Is it ok now to do cardio more than 3x a week?

Off Day...

It's suppose to be my off day, but I'm thinking about going to get some cardio in....