IslandGirl's Dynamite Comes in Small Packages

[Island_Girl]

Fri. 12/10

Feeling much better today! Yeah!

Am cardio 45 mins.

Day 19 of Love Dare: Love is impossible

Legs--

Quads-

Leg Press: (3 sets/ 4-6 reps)
540/5
590/6
610/6 (Last time 590/5)

Squats: (2 sets/ 4-6 reps) (used a free motion, plate loaded squat machine. loved it! very smooth and eliminated the heavy weights on my back/traps)
270/8
360/6

Hammies-

Seated Cybex Curl: (2 sets/ 6 reps)
95/6
95/6

DB SLDL: (2 sets/ 6 reps)
80/6
80/6 (Last time 75/6)

Calves-

Cybex Rotary Calf: (2 sets/ 6-8 reps)
230/8
250/6 (Last time 230/8)

Leg Press Calves: (pin machine) (2 sets/ 6-8 reps)
290/10
310/8

 

[Island_Girl]

Mon. 12/13

Am cardio 45 mins.

Day 20 of Love Dare: Love is Jesus Christ (Sat)
Day 21 : Love is satisfied in God (Sun)
Day 22: Love is faithful (Mon)

Pretty good training day today. Was in some pain earlier in the day. My right elbow was acting up. But I pushed through back and bi's with not much pain from the elbow. Yeah!


Back, Bi's and Abs--

Back-

Lat Pulldowns: (2 sets/ 4-6 reps)
160/6
162.5/6 (Last time 162.5/4)

V-Bar Pulldowns: (2 set/ 4-6 reps)
140/8
150/6 (Last time 140/6)

DB Rows: (2 sets/ 4-6 reps)
75/8
80/6 (Last time 75/6)

Biceps-

DB Curls: (2 sets/ 4-6 reps)
27.5/6
30/6 (Last time 30/6)

EZ Curls: (2 sets/ 4-6 reps)
70/6
75/4 (I've done this weight 2x already. One time I got 5 reps. The next time I got 3 reps. It was also the first exercise for biceps. I'm happy with this cuz' that is sum heavy a$$ weight for me. LOL)

 

[Roxy722]

Awesome workout girl! I'm so impressed with your numbers! I'm missing pulling the heavy weight with these higher reps but slowly building back up! Great job!

 

[Island_Girl]

Thanks Roxy! I'm going into my 5th week. How long did you run this program? 8 weeks?

 

[Island_Girl]

Wed. 12/15

Am cardio 45 mins.

Oh yeah! What an awesome, awesome leg day today (thought I would never say that about leg day!) I hit a lot of PR's! Super happy about this session! But after squats I felt like

Love Dare:
Tues. Day 23- Love always protects
Wed. Day 24- Love -vs- Lust

It has been fabulous doing this Love Dare. Anyone wanting to improve their relationship or marriage, I really suggest diving into this study and going for it!

Legs--

Quads-

Free Motion Squat Machine: (3 sets/ 4-6 reps)
360/10 (light)
410/10 (light)
480/6 (Last time 360/6)

Leg Press: (1 set/ 4-6 rep)
630/7 (Last time 610/6)

DB SLDL: (2 sets/ 6 reps)
80/8
80/7 (Last time 80/6) (Some guy walked in front of me during my set to put his db's away and I lost focus on my set. Grrr!!!) (Also, I should've gone up in weight, but looking at the 85# db's. They look sooo huge. Don't have the confidence yet to do that weight. Maybe next time)

Cybex Rotary Calf: (2 sets/ 6-8 reps)
250/6
255/6 (Last time 250/6)

Cybex Leg Press pin machine: (1 set/ 6-8 reps)
330/8 (Last time 310/8)

 

[RachelM]

Good going on the PR's....Island Girl... Keep up the good work!

Can I ask why you prefer DB's for the SLDL over the bar?

 

[Island_Girl]

Good going on the PR's....Island Girl... Keep up the good work!

Can I ask why you prefer DB's for the SLDL over the bar?

Hi Rachel. Thank you!

I like both! But couple of the gyms I visit for legs do not always have a rack that I can easily do the sldl's off of. I would have to do them off the ground and the weights usually hit the ground before I go down.

 

[Island_Girl]

Fri. 12/17

Am and Pm cardio

Love Dare:
Thurs. Day 25-Love forgives
Fri. Day 26-Love is responsible

Tried a new product tonight by Probody Solutions. NitrocX + Pro BCAA. Omg! Amazing pumps! It got to a point that I could barely raise my arms to drink from my water bottle. But it also affected my seated db presses too. My arms could barely do my set. Crazy!!! Then when I got to training triceps, I couldn't even finish training triceps so I had to cut that short. Wow!

Shoulders, Triceps and Abs--

Shoulders-

Smith Presses: (2 sets/ 4-6 reps) (weight not counting bar)
90/6
100/4 (Last time 95/4) (After doing 5 warm-up sets and my 2 working sets, I could barely move my arms, they were so pumped!!!)

Seated DB Presses: (2 sets/ 4-6 reps)
45/3
45/4 (Last time 50/6) (Yup, I could barely do this exercise, my arms would not cooperate with the unreal pump!)

DB Side Laterals: (2 sets/ 6-8 reps)
22.5/12
25/8 (Wow! Could barely get these out!)

BB Shrugs: (2 sets/ 4-6 reps)
245/6
255/6 (Last time 250/5)

Triceps-

EZ Cable Pushdowns: (2 sets/ 4-6 reps)
105/6
110/3 (Last time 105/6)

I was done with triceps. My tri's got so pumped from that exercise I couldn't do anymore)

Abs-
100 reps

 

[Roxy722]

So impressive. Great job on the Pr's and the love dare! It was about 8 weeks for me. I miss the training style. Maybe it was more mental because each almost each week you are able to see another new PR and I really felt like I was progressing. Going back to the 10-12 rep range, I've had to lower the weight and it doesn't feel the same. What do you think Island, in terms of actual gains though? comparing it to a more standard training style??

 

[Island_Girl]

So impressive. Great job on the Pr's and the love dare! It was about 8 weeks for me. I miss the training style. Maybe it was more mental because each almost each week you are able to see another new PR and I really felt like I was progressing. Going back to the 10-12 rep range, I've had to lower the weight and it doesn't feel the same. What do you think Island, in terms of actual gains though? comparing it to a more standard training style??

Hey girl! Yeah, I totally agree! I like "beating the logbook" and that is why I thrive on this type of training. Max OT, DC, FST-7. It allows me to push myself and go even further than sometimes what I feel I am capable of. Although I am also aware that pushing your body to it's limits, hurts in other areas as well. Joints problems and injuries are more prone to happen. Trying to keep a balance of both is difficult sometimes when you have goals that you want to achieve.

In regards to if this type of training (Max OT etc...)will produce more gains compared to more of a traditional type of training. In my eyes, if you are giving it all you have in the gym, keeping the intensity high then your body has no where to go but to grow. Also keeping in mind you need to be on a nutrition program eating sufficient calories to support muscle gains. Everything goes hand in hand.