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IslandGirl's Dynamite Comes in Small Packages
- Thread starter Island_Girl
- Start date
I wanna be just like you when i grow up.
Hey! Thanks for peeking in!
Looking great as always Island Girl!!
Thanks Roxy! You're doing amazing! Keep it up!
Mon. 2/7
Pm cardio
I was thrilled on the smith presses! I got 45 aside for reps! The last time I did these was on Max OT, but that is low reps so maybe like 6 reps. I believe my max on these for Max OT was 50's on each side so I'm excited to surpass that and get reps for the 100. We shall see next time.
Threw in db bend over rear delt for 3 sets. Unreal pump!
For my shoulder widows, I did front raises with a plate. First time doing these. The pump was outrageous!
Shoulders, Triceps and Abs
Smith Shoulder Press: (11-20RP) (Widowmaker 20SS)
TT: 90/21RP LT: 80/19RP
~DB Bend Over Rear Delt: 27.5/12
~Widow--Front Raises w/ a plate: TT: 25/20SS (first time doing these)
~Stretch: 80 secs.
Tricep Dip Machine: (11-20RP)
TT: 210/23RP LT: 180/25RP
~Stretch: 60 secs.
Abs-150 reps
Pm cardio
I was thrilled on the smith presses! I got 45 aside for reps! The last time I did these was on Max OT, but that is low reps so maybe like 6 reps. I believe my max on these for Max OT was 50's on each side so I'm excited to surpass that and get reps for the 100.
We shall see next time.Threw in db bend over rear delt for 3 sets. Unreal pump!
For my shoulder widows, I did front raises with a plate. First time doing these. The pump was outrageous!
Shoulders, Triceps and Abs
Smith Shoulder Press: (11-20RP) (Widowmaker 20SS)
TT: 90/21RP LT: 80/19RP
~DB Bend Over Rear Delt: 27.5/12
~Widow--Front Raises w/ a plate: TT: 25/20SS (first time doing these)
~Stretch: 80 secs.
Tricep Dip Machine: (11-20RP)
TT: 210/23RP LT: 180/25RP
~Stretch: 60 secs.
Abs-150 reps
I loved it! It was easy on the forearm tendonitis for sure! and MAN! The pump was ahhhhh-mazing! Dang!
Wed. 2/9
Am cardio
Tonight we trained at an "Express" 24 hour fit. We had to go to a music store to pick something up for Brandon's clarinet and there was the express gym right around the corner. We went in to check out what kind of leg equipment they had. They had a good leg press, but no hack squat. So instead we used the free motion squat machine. Good session altogether. Beat the logbook on sumo leg presses!
Legs and Calves
Sumo Leg Press: (10-12SS) (Widowmaker 20SS)
TT: 16 plates 720/10SS LT: 680/10SS
~Widow: TT: 10 plates 450/20SS LT: 410/30SS
~Stretch: 60 secs.
Free Motion Squats: (6-10SS) (Widowmaker 20SS)
TT: 6 plates 270/12SS
~Widow: Leg Extensions: 60/20SS
~Stretch: 60 secs.
Cybex Leg Press/Calf Raises: (RP as much as I can)
TT: 310/28RP
~Stretch: 60 secs.
Am cardio
Tonight we trained at an "Express" 24 hour fit. We had to go to a music store to pick something up for Brandon's clarinet and there was the express gym right around the corner. We went in to check out what kind of leg equipment they had. They had a good leg press, but no hack squat. So instead we used the free motion squat machine. Good session altogether. Beat the logbook on sumo leg presses!
Legs and Calves
Sumo Leg Press: (10-12SS) (Widowmaker 20SS)
TT: 16 plates 720/10SS LT: 680/10SS
~Widow: TT: 10 plates 450/20SS LT: 410/30SS
~Stretch: 60 secs.
Free Motion Squats: (6-10SS) (Widowmaker 20SS)
TT: 6 plates 270/12SS
~Widow: Leg Extensions: 60/20SS
~Stretch: 60 secs.
Cybex Leg Press/Calf Raises: (RP as much as I can)
TT: 310/28RP
~Stretch: 60 secs.
Fri. 2/11
Am and Pm cardio
Trained a client tonight so we took her through a DC workout.
Blew it out the doors on Rack Deads! I should've gone a bit heavier, but I was playing it safe.
Tendonitis felt so unbelieveable! I was telling Cam it feels like I don't have any problem with my forearms and elbows! I'm just floored. Some days they hurt so bad I can't even curl a 5# db. And some days, like today! I can just curl weight and think to myself, dang I should've gone more. hahaha
I think we are gonna hit DC one more week and then take a week cruise ("cruise" is a DC term of taking a break) and then come back and switch up to more of a traditional type of training. Maybe somewhat high volume or something along the lines.
Back and Biceps
Rack Chins: (11-20RP)
TT: BW+37.5# /17RP LT: BW+35# /20RP
Rack Deads: (6-8SS and 3-4SS) (Widowmaker 20SS)
TT: 315/8SS and 340/8SS LT: 315/8SS and 335/5SS
~Widow: Standing Rope Cable Rows: TT: 110/20SS LT: 100/20SS
~Stretch: 60 secs.
EZ Curl Bar: (11-20RP) (Widowmaker 20SS)
TT: 70/21RP LT: 65/19RP
~Widow: Cable High Curls: 25/20SS (first time doing widow on biceps)
~Stretch: 60 secs.
Am and Pm cardio
Trained a client tonight so we took her through a DC workout.
Blew it out the doors on Rack Deads! I should've gone a bit heavier, but I was playing it safe.
Tendonitis felt so unbelieveable! I was telling Cam it feels like I don't have any problem with my forearms and elbows! I'm just floored. Some days they hurt so bad I can't even curl a 5# db. And some days, like today! I can just curl weight and think to myself, dang I should've gone more. hahaha
I think we are gonna hit DC one more week and then take a week cruise ("cruise" is a DC term of taking a break) and then come back and switch up to more of a traditional type of training. Maybe somewhat high volume or something along the lines.
Back and Biceps
Rack Chins: (11-20RP)
TT: BW+37.5# /17RP LT: BW+35# /20RP
Rack Deads: (6-8SS and 3-4SS) (Widowmaker 20SS)
TT: 315/8SS and 340/8SS LT: 315/8SS and 335/5SS
~Widow: Standing Rope Cable Rows: TT: 110/20SS LT: 100/20SS
~Stretch: 60 secs.
EZ Curl Bar: (11-20RP) (Widowmaker 20SS)
TT: 70/21RP LT: 65/19RP
~Widow: Cable High Curls: 25/20SS (first time doing widow on biceps)
~Stretch: 60 secs.
Valentine's Day!!!
Thanks Shannon! ^^^
Leg day comes around fast! Wow!
I was excited though cuz' Leg Presses were up on my rotation and I couldn't wait to try the 9 plates. I tried not to think about it all day because I can literally make myself sick even before I walk into the gym. I did it! 11 reps! Stoked!
I had to switch out my DB SLDL's for BB SLDL. Last time weight was 90lb, DB's and they are way too heavy for me to walk out from the rack to clear myself from hitting it when I go down for my set so I had to nix that exercise and throw in BB's. Not bad for first time.
After gym time Cam and I went out to dinner. And then we went to the mall and did a little bit of shopping. LOL He loved it when we went into Victoria Secrets. He was taking pics of underwear and sending them to Luis.
He was trying to find Plus size undies to send to Flex Lewis, but I told Cam I dunno if Vs makes plus sizes??? We walked around the store and didn't find any. Men! HA! Anyways, Luis text'd back and asked if those were edible. hahaha......crack me up.
Ok, so here we go!!!
Legs and Calves
Leg Press: (6-10SS) (Widowmaker 20SS)
TT: 18 plates-810/11SS LT: 770/8SS
~Widow: TT: 500/20SS LT: 470/20SS
~Stretch: 60 secs.
BB SLDL: (10-12SS) (Widowmaker 20SS) (first time doing BB's)
TT: 155/10SS
~Widow: Seated Leg Curl: TT: 90/20SS LT: 80/20SS
~Stretch: 60 secs.
LF Leg Press Calf Raises: (RP as much as I can)
TT: 270/28RP LT: 250/30RP
~Stretch: 60 secs.
Thanks Shannon! ^^^
Leg day comes around fast! Wow!
I was excited though cuz' Leg Presses were up on my rotation and I couldn't wait to try the 9 plates. I tried not to think about it all day because I can literally make myself sick even before I walk into the gym. I did it! 11 reps! Stoked!
I had to switch out my DB SLDL's for BB SLDL. Last time weight was 90lb, DB's and they are way too heavy for me to walk out from the rack to clear myself from hitting it when I go down for my set so I had to nix that exercise and throw in BB's. Not bad for first time.
After gym time Cam and I went out to dinner. And then we went to the mall and did a little bit of shopping. LOL He loved it when we went into Victoria Secrets. He was taking pics of underwear and sending them to Luis.
He was trying to find Plus size undies to send to Flex Lewis, but I told Cam I dunno if Vs makes plus sizes??? We walked around the store and didn't find any. Men! HA! Anyways, Luis text'd back and asked if those were edible. hahaha......crack me up.Ok, so here we go!!!
Legs and Calves
Leg Press: (6-10SS) (Widowmaker 20SS)
TT: 18 plates-810/11SS LT: 770/8SS
~Widow: TT: 500/20SS LT: 470/20SS
~Stretch: 60 secs.
BB SLDL: (10-12SS) (Widowmaker 20SS) (first time doing BB's)
TT: 155/10SS
~Widow: Seated Leg Curl: TT: 90/20SS LT: 80/20SS
~Stretch: 60 secs.
LF Leg Press Calf Raises: (RP as much as I can)
TT: 270/28RP LT: 250/30RP
~Stretch: 60 secs.
