IslandGirl's Dynamite Comes in Small Packages

[Island_Girl]

Good job on getting the log up! Mine will up soon. I'm excited for you competing at Nationals!! Will be following along!

Thanks! I'll be looking for yours to come up soon.

I'm excited. I'm just going to have fun. When I take this too seriously is when I get let down on placing and dissappointment. Our guy is also competing. He has a great chance of turning Pro in the welterweight class.

 

[trex74]

Yeah!

Yeah, I walked across my gym floor and walked back. Did this 3x, supersetting with bench step ups. This was KILLER!

I am immediately setting a new goal- to do at least 100 walking lunges, I'll do 2 x 50 for now. Way to inspire me!

 

[Island_Girl]

I am immediately setting a new goal- to do at least 100 walking lunges, I'll do 2 x 50 for now. Way to inspire me!

Nice!!!

Another version that is killer also is doing a "double pump" lunge. I lunge out, go down, come back up, go down again and come back up. While you are doing the double pump, make sure you squeeze the glutes. Advanced is adding weights to your lunges.

 

[Blondie85]

I superset walking lunges with hamstring curls, feel the burn!

 

[RottenWillow]

jeeebus....walking lunges are the final frontier of hardcore. Summer '09 when I was jacked like hell on 1T-Tren I was doing them up and down my driveway with 135lbs. The pain was spectacular.

 

[RADAR]

Good luck on your comp. I am just 150 miles from there so if things work out right i'll be there!
When you have time shoot me a pm the time and date so i can mark my calendar

 

[Island_Girl]

jeeebus....walking lunges are the final frontier of hardcore. Summer '09 when I was jacked like hell on 1T-Tren I was doing them up and down my driveway with 135lbs. The pain was spectacular.

*looking for the "not worthy" smiley* but this will do--> You are my Hero!!!

 

[Island_Girl]

I superset walking lunges with hamstring curls, feel the burn!

Anything combined with lunges are killer! I bet your combo kicks butt too.

 

[Island_Girl]

Good luck on your comp. I am just 150 miles from there so if things work out right i'll be there!
When you have time shoot me a pm the time and date so i can mark my calendar

Thank you Radar! Here is a link for the contest:
NPC NATIONALS , but it is next weekend. Fri night pre-j is mens bb'ing and bikini (woot. lol) and Sat morn pre-j is women's bb'ing and figure. I'll pm you as well. Would be cool to meet you!

 

[Island_Girl]

Thurs. 10/8

9 days to go.

I got another meal added into my plan. Actually just a whey shake, but it's better than nothing. So back on 6 meals a day.


Am cardio 45 mins

*chicken egg white omelet w/ veggies and bowl of oatmeal
*chicken and spinach salad
*whey shake
*lean beef chili, rice and asparagus

train
Pm cardio 30 mins

*bowl of captn crunch cereal w/ ff milk
*seared ahi tuna, rice and spinach salad
*coffee shake


Trained Shoulders/Triceps and Abs

Shoulders-

Seated DB Presses:
25/15
35/12
40/10
45/6

DB Laterals:
17.5/20
20/12
20/12

HammerStrength Press:
60/15
60/10 drop set 50/6 drop set 30/8

DB Bend Over Rear Delts:
17.5/15
20/12
20/12

Triceps-

DB Kickbacks:
20/15
25/12
25/12

EZ Pushdowns:
60/15
70/10
75/8

Abs-100 reps