IslandGirl's Dynamite Comes in Small Packages

[superqt4u2nv]

I have a stairmaster at home and I do fasted 45 mins cardio in the am.

Evening cardio is typically at the gym for 30 mins on the torture stepper chamber. lol

LMAO is it the step mill?

I am looking forward to when my ankle is 100% and getting back on it. I am hoping by the begining of February that will be almost 8 weeks. I am sure that I wont be so happy after a few weeks of it but it does such an amazing job on the legs its a must.

 

[Roxy722]

Those step mills are killer!

 

[Island_Girl]

Sorry to hear about your phone. It really is sad that someone wouldn't turn it in. I've had that a few times with gloves...I leave them on the cardio machine after lifting and gone! Even within the space of the time it takes me to get my stuff out of the locker room.
Have a great weekend!

Yeah, see now that is sad! Who can we trust now-a-days. I wouldn't take someones phone and I wouldn't take someones gloves. So unreal!!!

 

[Island_Girl]

seriously, who does that?
that really sucks that somone would just take it

I know! I still can't believe it. Grrr!!!

 

[Island_Girl]

Any pictures? Would love to see the results your intense walking lunges has had on your figure =D

You mean the stepmill? Torture chamber? lol Oh, it's nothing to see by any means. Still a work in progress.

 

[Island_Girl]

LMAO is it the step mill?

I am looking forward to when my ankle is 100% and getting back on it. I am hoping by the begining of February that will be almost 8 weeks. I am sure that I wont be so happy after a few weeks of it but it does such an amazing job on the legs its a must.

lol That's it! hehe.

Sending you healing vibes on that ankle!

 

[Island_Girl]

Those step mills are killer!

Werd!

 

[Island_Girl]

Sat. 1/8

Don't remember the last time I trained on the weekend. Probably over a year ago.

Thinking of switching the order of chest and shoulders. Difficult time training shoulders after chest. I also need to remember to go lighter on chest. No concerns yet, but I'm thinking I will not rest/pause and just do a 1 working set of 15 straight reps.

Last week I started back on a fat burner. Thought I throw in NTBM Forged Burner. The last time I tried this was with the Alpha Princess stack. This time I'm doing it solo.


Chest/Shoulder/Triceps and Abs

H/S Incline Press: (11-20RP)
90/12+3+3=18RP
~Stretch: 60 secs.

H/S BTN: (11-20RP) (Widowmaker 20SS)
70/10+4+3=17RP
~Widow/DB Side Laterals: 17.5/20SS
~Stretch: 60 secs.

Smith Close-Grip: (11-20RP) (not including bar)
50/8+5+6=19RP
~Stretch: 60 secs.


Hanging Raises and Rope Crunches: 100 reps total

 

[Island_Girl]

Sun. 1/9

Wow. 2 weekend days in a row of training. That is a first.

Back/Biceps and Abs

Wide Grip Pulldowns: (11-20RP)
130/14+8+7=29RP
~Hanging Stretch: 70 secs.

Rack Deads: (6-8SS) (3-4SS) (Widowmaker 20SS)
275/9SS and 295/6SS
~Widow: Low Cable Rows: 100/20SS (Last time 90/20SS)
~Stretch: 65 secs.

Nautilus Preacher Curl: (11-20RP)
50/12+5+5=22RP
~Stretch: 65 secs.

Hanging Raises and Rope Crunches: 100 reps total

 

[Island_Girl]

Mon. 1/10

Another no-no in DC training. Rack Deads and SLDL's in the same week. Totally was not thinking when I created custom plan. Found out the hard way today. Yesterday did Rack Deads and today was DB SLDL. I wasn't able to do the weight I wanted to do for SLDL's. So I just let that go and used my last warm up set as my working set. Going to switch one of these exercises around to my 1st week.

Legs and Calves:

DB SLDL: (10-12SS) (Widowmaker 20SS)
75/10SS
~Widow: Seated Leg Curls: 60/20SS
~Stretch: 65 secs.

Leg Press: (6-10SS) (Widowmaker 20SS)
(14 plates ) 630/12SS
~Widow: 360/30SS
~Stretch: 65 secs.

Standing Calf Machine/Star Trac: (RP as many as I can)
60/15+12+10+10+10=57RP (ouchy!)
~Stretch: 65 secs.