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Hey all! Sorry, I've been a bit MIA in my journal. Been super busy with every day stuff. I'll be updating my log in a bit. Hope everyone is doing well.
IslandGirl's Dynamite Comes in Small Packages
- Thread starter Island_Girl
- Start date
Fri. 2/19
Am and Pm cardio
Last day of my blast for DC tonight. Gonna take a week cruise (DC's terminology for taking a break). Prolly schedule some training with clients. Anyways, we ended our blast with Legs, of all things! Trained a bit different for hammies. Overall great workout. I can barely walk. Legs are so achy!
Tomorrow we are going to an "Engagement Party". Didn't know they still did those things. We also have friends in town so we are meeting up with them for a little bit. So tomorrow is a super busy day for us.
Legs and Calves
Hack Squats: (6-10SS) (Widowmaker 20SS)
TT: 300/8SS LT: 290/8SS
~Widow: LF Leg Extensions: 70/20SS and 75/20SS
~Stretch: 60 secs.
DB Split Squats:
25/15
25/15
Lying Leg Curls: (8's) (slow and controlled)
40/8
50/8
60/8
~Stretch: 60 secs.
LF Leg Press/Calf Raises: (RP as many as I can)
TT: 290/39RP LT: 270/28RP
~Stretch: 60 secs.
Am and Pm cardio
Last day of my blast for DC tonight. Gonna take a week cruise (DC's terminology for taking a break). Prolly schedule some training with clients. Anyways, we ended our blast with Legs, of all things! Trained a bit different for hammies. Overall great workout. I can barely walk. Legs are so achy!
Tomorrow we are going to an "Engagement Party". Didn't know they still did those things. We also have friends in town so we are meeting up with them for a little bit. So tomorrow is a super busy day for us.
Legs and Calves
Hack Squats: (6-10SS) (Widowmaker 20SS)
TT: 300/8SS LT: 290/8SS
~Widow: LF Leg Extensions: 70/20SS and 75/20SS
~Stretch: 60 secs.
DB Split Squats:
25/15
25/15
Lying Leg Curls: (8's) (slow and controlled)
40/8
50/8
60/8
~Stretch: 60 secs.
LF Leg Press/Calf Raises: (RP as many as I can)
TT: 290/39RP LT: 270/28RP
~Stretch: 60 secs.
Mon. 2/22
Pm cardio
We blasted shoulders tonight! Wow! It was amazing. lol The pump we got was crazeeee! Woohoo!
Shoulders, Triceps and Abs
Seated DB Presses:
20/20
30/15
40/12
45/10
Smith Military Presses: (not counting bar)
70/12
100/9
DB Laterals:
20/15
20/15
Front Plate Raises:
35/11
35/12 Drop Set 10/20
Bend Over DB Rear Delt:
20/15
25/15
25/8 drop 15/8 drop 12.5/8 drop 10/8
Rope Pushdowns:
50/15
55/15
60/10
60/8 drop 50/8 drop 40/8 drop 30/8 drop 20/8 drop 5/8
Dip Machine-Pin (standing)
120/15
180/12
225/10
240/10
Abs-150 reps
Pm cardio
We blasted shoulders tonight! Wow! It was amazing. lol The pump we got was crazeeee! Woohoo!
Shoulders, Triceps and Abs
Seated DB Presses:
20/20
30/15
40/12
45/10
Smith Military Presses: (not counting bar)
70/12
100/9
DB Laterals:
20/15
20/15
Front Plate Raises:
35/11
35/12 Drop Set 10/20
Bend Over DB Rear Delt:
20/15
25/15
25/8 drop 15/8 drop 12.5/8 drop 10/8
Rope Pushdowns:
50/15
55/15
60/10
60/8 drop 50/8 drop 40/8 drop 30/8 drop 20/8 drop 5/8
Dip Machine-Pin (standing)
120/15
180/12
225/10
240/10
Abs-150 reps
Wed. 2/23
OKAY....So I know a few of you have been asking what show I was competing in this year. First stop is South Carolina/ The Jr. USAs in Physique. So this week Friday is 12 weeks out. Super excited as this is the first show for Physique. Gonna be interesting.
Back, Biceps and Abs
Lat Pulldowns:
90/15
110/12
130/10
140/10
DB Rows:
60/10
70/10
80/10
H/S Low Row:
70/12
120/10
Smith Bend Over Rows: (not counting bar)
50/12
70/12
70/12
DB Shrugs:
70/15
75/15
80/15
Stretch: 75 secs.
DB Curls:
17.5/15
20/10
25/8
30/8
1 Arm DB Curl:
15/15
20/12
Stretch: 60 secs.
Hyperextensions:
BW/20
+25#/15
+25#/15
Abs- 100 reps
OKAY....So I know a few of you have been asking what show I was competing in this year. First stop is South Carolina/ The Jr. USAs in Physique. So this week Friday is 12 weeks out. Super excited as this is the first show for Physique. Gonna be interesting.
Back, Biceps and Abs
Lat Pulldowns:
90/15
110/12
130/10
140/10
DB Rows:
60/10
70/10
80/10
H/S Low Row:
70/12
120/10
Smith Bend Over Rows: (not counting bar)
50/12
70/12
70/12
DB Shrugs:
70/15
75/15
80/15
Stretch: 75 secs.
DB Curls:
17.5/15
20/10
25/8
30/8
1 Arm DB Curl:
15/15
20/12
Stretch: 60 secs.
Hyperextensions:
BW/20
+25#/15
+25#/15
Abs- 100 reps
Fri. 2/25
Am cardio
Leg day. Wow, I got my bootay kicked! Not looking for any PR's but legs take a lot outta me regardless.
Instead of my poptart for post workout, we went to our fav sushi joint. That was yummy and fun!
So been dieting for almost 4 weeks. Still having 1 cheat a week and poptart post workout. Mon I weighed (dieting for 3) and wasn't happy with the number. Since 3 weeks of dieting, I only lost 1 pound. So discouraging. And I know the scale don't mean squat. My body composition has changed so that is all that matters. Last night I jumped on the scale. WOW! I lost 4 lbs. LOL Nice. That's more like it.
Legs and Calves
Smith Squats: (12-15 reps) (not counting bar weight)
50/15
90/15
140/12
160/12
180/12 (ouch!)
H/S Iso Leg Press: (these kick bootay! note: left leg is weaker than right)
80/20
125/20
170/15 (ouch!)
215/8 (ouch!)
Cybex Leg Extension:
7015
75/12
75/12
75/12 (ouch!)
Naughty machine (adductors):
50/15
70/15 (ouch!)
70/15 (ouch!)
DB Walking Lunges:
20#/30 steps
25#/30 steps (ouch!)
DB SLDL: (stretch out hammies)
30/12
30/12
Cybex Rotary Calf Raises/pin machine:
150/15
190/12
230/12
250/12 (ouch!)
Am cardio
Leg day. Wow, I got my bootay kicked! Not looking for any PR's but legs take a lot outta me regardless.
Instead of my poptart for post workout, we went to our fav sushi joint. That was yummy and fun!
So been dieting for almost 4 weeks. Still having 1 cheat a week and poptart post workout. Mon I weighed (dieting for 3) and wasn't happy with the number. Since 3 weeks of dieting, I only lost 1 pound. So discouraging. And I know the scale don't mean squat. My body composition has changed so that is all that matters. Last night I jumped on the scale. WOW! I lost 4 lbs. LOL Nice. That's more like it.
Legs and Calves
Smith Squats: (12-15 reps) (not counting bar weight)
50/15
90/15
140/12
160/12
180/12 (ouch!)
H/S Iso Leg Press: (these kick bootay! note: left leg is weaker than right)
80/20
125/20
170/15 (ouch!)
215/8 (ouch!)
Cybex Leg Extension:
7015
75/12
75/12
75/12 (ouch!)
Naughty machine (adductors):
50/15
70/15 (ouch!)
70/15 (ouch!)
DB Walking Lunges:
20#/30 steps
25#/30 steps (ouch!)
DB SLDL: (stretch out hammies)
30/12
30/12
Cybex Rotary Calf Raises/pin machine:
150/15
190/12
230/12
250/12 (ouch!)
Sun. 2/27
Had a fun weekend.
Sat night we all met at our friends for UFC. Small group, but we had tons of fun!
Sun we went to church then we went out to lunch at Hacienda's. I was able to have a cheat meal. Nothing big. But satisfying. No dessert. Can you believe me??? haha
Later in the early evening we trained with 2 clients. Killed shoulders. Wow! We worked at a fast pace considering there were 4 peeps. Good stuff! Our first exercise was HammerStrength Shoulder presses. I hit a PR. Wasn't trying for it. But when we got to our 2nd exercise, my shouldes were blasted. They were crying. lol
Then we ended our night at Tokyo Joes for some good clean food. Love it there!
Shoulders
H/S Press:
50/15
80/12
100/12
120/10
140/8 (PR) drop 90/6 drop 50/8
Seated DB Press:
30/12
35/10
40/8
DB Side Laterals //SuperSet// Front Plate Raises:
20/15 //SS// 25# plate/12
20/12 //SS// 25# plate/10
Rear Delt Machine:
60/15
60/15
60/15
Stretch
Had a fun weekend.
Sat night we all met at our friends for UFC. Small group, but we had tons of fun!
Sun we went to church then we went out to lunch at Hacienda's. I was able to have a cheat meal. Nothing big. But satisfying. No dessert. Can you believe me??? haha
Later in the early evening we trained with 2 clients. Killed shoulders. Wow! We worked at a fast pace considering there were 4 peeps. Good stuff! Our first exercise was HammerStrength Shoulder presses. I hit a PR. Wasn't trying for it. But when we got to our 2nd exercise, my shouldes were blasted. They were crying. lol
Then we ended our night at Tokyo Joes for some good clean food. Love it there!
Shoulders
H/S Press:
50/15
80/12
100/12
120/10
140/8 (PR) drop 90/6 drop 50/8
Seated DB Press:
30/12
35/10
40/8
DB Side Laterals //SuperSet// Front Plate Raises:
20/15 //SS// 25# plate/12
20/12 //SS// 25# plate/10
Rear Delt Machine:
60/15
60/15
60/15
Stretch
Mon. 2/28
Am and Pm cardio
Wow! Can you believe tomorrow is March already? HTH! 2 months of the new year went by so quickly.
New split starting next week:
Back/Abs
Shoulders/Hammies/Abs
Arms/Abs
Quads/Calves
It's been awhile since we've combined Arms in one training session. And splitting legs up. We shall see how this goes. Goal is still pretty heavy, but little more volume. Should be a nice change.
Trained with 2 clients tonight. Back day.
Back/Traps and Abs
Wide Pulldowns:
90/15
110/12
120/12
140/10
160/10 drop 110/8 drop 60/15
T-Bar Rows in corner: (got an unbelievable forearm pump that was difficult to get out my last set. Ouch!)
1 plate/15
2 plates/12
3 plates/8
DB Rows: (was only able to get 2 sets. Pump was killer!)
65/15
75/8
LF Row Machine:
60/15
75/12
90/10
DB Shrugs: (grip sucked! major slippage going on. the pump was too much)
70/12
70/12
Low Back Extension:
60/20
75/20
90/20
105/20
120/20 (ouch, ouch and ouch!)
Abs- 125 reps
Am and Pm cardio
Wow! Can you believe tomorrow is March already? HTH! 2 months of the new year went by so quickly.
New split starting next week:
Back/Abs
Shoulders/Hammies/Abs
Arms/Abs
Quads/Calves
It's been awhile since we've combined Arms in one training session. And splitting legs up. We shall see how this goes. Goal is still pretty heavy, but little more volume. Should be a nice change.
Trained with 2 clients tonight. Back day.
Back/Traps and Abs
Wide Pulldowns:
90/15
110/12
120/12
140/10
160/10 drop 110/8 drop 60/15
T-Bar Rows in corner: (got an unbelievable forearm pump that was difficult to get out my last set. Ouch!)
1 plate/15
2 plates/12
3 plates/8
DB Rows: (was only able to get 2 sets. Pump was killer!)
65/15
75/8
LF Row Machine:
60/15
75/12
90/10
DB Shrugs: (grip sucked! major slippage going on. the pump was too much)
70/12
70/12
Low Back Extension:
60/20
75/20
90/20
105/20
120/20 (ouch, ouch and ouch!)
Abs- 125 reps
Ok, I'm all updated. Yeah!
IG you look amazing for 12 weeks out I am postive you are going to do awesome in Physique.
Roxy722
New member
^^agreed! I'm excited to see how you do and how the whole category goes! We'll be cheering for you!
