IslandGirl's Dynamite Comes in Small Packages

[Island_Girl]

Mon. 1/17

Today was Back and Bi's. I wore my chucks today since I was doing rack deads. They felt soo much better. Last time I did them I wore my Nike Shox and what a difference that made to wear different shoes. I also was planning on 295 and 315 as my 2 working sets for rack deads. I did the 295 for 10 reps. Then I did the 315's for 6 reps, but I could do more. Not sure why I stopped. Then I decided, what the heck! Do one more set and see what I can do. 325's! Woohoo!

Also my tendonitis felt good tonight. 20# jump on EZ curls. I'm capable of the weight, just can't seem to do much when the forearms are flared up from the pain. Took advantage tonight.

Back Width, Back Thickness, Biceps and Abs

Rack Chins: (11-20RP)
TT: BW+25#/13+6+4=23RP LT: BW+10#/29RP
~Hanging Stretch: 75 secs.

Rack Deads: (6-8SS) and (3-4SS) (Widow 20SS)
TT: 315/6SS and 325/4SS LT: 275/9SS and 295/6SS
~Widow: Low Cable Rows: TT: 105/20SS LT: 100/20SS
~Stretch: 75 secs.

EZ Bar Curls: (11-20RP)
TT: 60/9+6+6=21RP LT: 40/24RP
~Stretch: 75 secs.

Abs- Hanging Raises 25/25/25/25

 

[Island_Girl]

Tues. 1/18

No training today. Took day off of cardio too. Complete rest. That felt really nice. Tomorrow, back to the grind with Shoulders, Chest, Tris and Abs.

Been on Forged Burner for about 10 days now. And even though I am in the middle of a bulk/off season, my strength is still up, but trying to keep bodyfat at bay. Seeing some nice vascularity. Esp. my bicep vein which always is an indicator for me that I am lean. So that was nice to see!

 

[ceo]

Nice. Do you have a journal here? I'd like to follow your 6 week blast.

Got your pm and responded. TY.

I don't. Probably won't either just due to the baby coming and the uncertainty of it all.

So how's that Forged Burner working with keeping fat down during your bulk?

How did it work last time you used it in the stack (I assume you were cutting then)?

 

[Island_Girl]

I don't. Probably won't either just due to the baby coming and the uncertainty of it all.

So how's that Forged Burner working with keeping fat down during your bulk?

How did it work last time you used it in the stack (I assume you were cutting then)?

Oh yes, I understand! There is so much to do before baby comes and when baby is here... BAM! I know! I have 3 kiddos. lol

Forged Burner is working amazingly well! I'm eating a lot more food oppose to when I was prepping for a contest so even though the food is all clean in the off-season, I tend to get a little more pudgy than I'd like to. The Forged Burner is helping me to stay a little leaner than if I wasn't taking it. I'm seeing some nice veins pop up so I'm happy!

Last time I took FB, it helped me burn fat and get lean for my figure competition. I like that it doesn't give me all the jitters. I hate that feeling. It provided clarity and more awareness when you really need that during a prep.

 

[Island_Girl]

Wed. 1/19

Am and Pm cardio

Was looking forward in beating the logbook tonight! I did. Woohoo! My widowmakerss on shoulders has been DB side laterals. I'm up to 22.5 lb. db's. But I am reaching my max on these. I wasn't so sure I was gonna get 20 strict reps on these tonight, but I was not gonna give up. I may have to switch this exercise out soon. Maybe next time I'll do 25's then switch it out after that.


Shoulders, Triceps and Abs

Hammer Strength Shoulder Press: (11-20RP)(Widows 20SS)
TT: 90/21RP LT: 70/17RP
~Widows: DB Side Laterals: TT: 22.5/20SS LT: 20/20SS
~Stretch: 75 secs.

Smith Close-Grip: (11-20RP)(not including bar)
TT: 60/22RP LT: 50/19RP
~Stretch: 75 secs.

Abs- 125 reps

 

[trex74]

What's a widowmakerss????

 

[Island_Girl]

What's a widowmakerss????

A widowmaker is basically a burn out set of 20straight reps. and only suppose to be done on quads. Here is a funny explanation of what widowmakers are...


Here is a quote from Dante about the mindset of a WM.

"Widowmaker - I always try to get to 12-13 first and then take 3 deep breaths and then I try to do a 3 (and then stand there with 3 more deep breaths) and I know i have 5 more to go---the last 5 is me thinking "christ you made it this ****ing far, dont put this thing down until you get it!"....and i grind out 2 more (17 and breathing like a locomotive) and then its 3, 2, 1 (sometimes with breathing between each of those reps)...Just remember this one simple fact 'YOU ARE ALWAYS A CANDYASS ***** UP UNTIL YOU GET THAT 20TH REP--AND THATS GOES FOR EVERY LEG DAY AND EVERY DAY LEADING UP TO LEG DAY" ....You then get a 6 hour window after the leg workout where you are "the man!" but then at 6 hours 1 second you go back to being "Wussboy supreme" until you get that 20th rep on the next leg day. So remember that when your walking around this year with all that new muscle mass, all cocky because you are hardcore.....your logbook and all us in here know your nothing but a nancygirl till next leg day."

 

[Island_Girl]

Woot! Leg day today! DB SLDL's and Leg Presses. Hoping to kill the logbook tonight. Last time I did 14 plates on the leg press. Gonna listen to my body and see how it's feeling...maybe add on a quarter on each side or just stick on another 45 (16 plate.). We shall see.

 

[sbt2082]

NICE!!! Always love checking out your DC logs because you are always KTS!!!

 

[Island_Girl]

Fri. 1/22

Am cardio

I can't contain myself! I KILLED the LOGBOOK on leg presses. I literally saw stars after my widowmaker. Without further ado!

Legs-

DB SLDL: (10-12SS) (Widowmaker 20SS)
TT: 90/7SS LT: 75/10SS
~Widow: 55/20SS (first time doing sldl for widow)
~Stretch: 65 secs.

Leg Presses: (6-10SS) (Widowmaker 20SS)
TT: 720/10SS LT: 630/12SS
~Widow: TT: 410/30SS LT: 360/30SS
~Stretch: 75 secs.

LF Leg Press Calf Raises: (RP as much as I can)
TT: 230/30RP LT: 210/37RP
~Stretch: 60 secs.