IslandGirl's Dynamite Comes in Small Packages

[Roxy722]

*dusting off journal*

I am back!

Life has been so crazy busy! We just got done with our last show of the season here in Co. My husband and I, run and coordinate all of NPC judging here in Colorado under the guidance of our NPC chairperson. It's a lot of work, but we love it. We are one of the few states that actually have quite a bit of shows every year. About 10 every year which is amazing!

Now I can breath and enjoy the rest of the year. Whatever time is left. I'm still amazed that Thanksgiving is only 9 days away and holy macro, Christmas is only 39 days away. Wow! How the heck did that happen? lol

Training is going well. Just started a new training program. The one Roxy was doing. Max OT. First day down and I loved it so far. I'll get back in here later and write out my 1st training day.

Hey...so cool you're gonna try Max Ot!! Despite those few things I mentioned that were "annoying" I did like it and set new PR's on most lifts. I don't think there's any reason why you couldn't keep the same exercises for a few weeks rather then change it up all the time. I think the training principles they talk about are sound.

39 days till Christmas?? OMG! I've been in denial! lol

Keep up the good work...definitely following along. I'm off to dust off my log too!

 

[trex74]

Looking forward to reading it!!

 

[Island_Girl]

Hey...so cool you're gonna try Max Ot!! Despite those few things I mentioned that were "annoying" I did like it and set new PR's on most lifts. I don't think there's any reason why you couldn't keep the same exercises for a few weeks rather then change it up all the time. I think the training principles they talk about are sound.

39 days till Christmas?? OMG! I've been in denial! lol

Keep up the good work...definitely following along. I'm off to dust off my log too!

Roxy. I was thinking the same thing about the exercises. I was also wondering if you ever switched up an exercise? For example, I cannot do the skull crushers due to elbow tendonitis so I switched out that exercise and did something similar that doesn't hurt my tendonitis.

Also for back. I could never feel the good mornings like others have, so I was going to switch it out and do rack deads instead. Hmmm.....what are your thoughts?

 

[Island_Girl]

Looking forward to reading it!!

I'll get it up tonight.

 

[Island_Girl]

So yesterday I started a new training routine. Max OT. I'm modifying it to fit my schedule and also some exercises that I am not able to do due to tendonitis. I hate doing that on a new routine, but sometimes you gotta do what you gotta do. I am liking the concept of this training. First day went well. Guess I was trying to find my baseline. Did pretty good.

Monday, Nov. 15.

Pm/30 mins cardio


Shoulders and Tricep--

Shoulders-

Smith Presses to Front: (4-6 reps)
75/6
80/6
85/4

Seated DB Press: (4-6 reps)
40/6
45/5

Standing DB laterals: (6-8 reps)
22.5/10
25/8

BB Shrugs: (4-6 reps)
225/6
225/6

Upright Rows: (4-6 reps)
60/8
65/6

Triceps-

EZ Cable Pushdowns: (6 reps)
90/8
100/4 (too heavy)

Rope Overhead Extensions: (4-6 reps)
70/6
70/6

DB Kickbacks: (6 reps)
27.5/6

 

[Island_Girl]

Today I was suppose to train, but some things came up so I won't be able to train till Thurs. Looking forward to Max OT/Back day! Woohoo!

Did cardio Am/45 mins and Pm/30 mins.

 

[Roxy722]

Roxy. I was thinking the same thing about the exercises. I was also wondering if you ever switched up an exercise? For example, I cannot do the skull crushers due to elbow tendonitis so I switched out that exercise and did something similar that doesn't hurt my tendonitis.

Also for back. I could never feel the good mornings like others have, so I was going to switch it out and do rack deads instead. Hmmm.....what are your thoughts?

I did that on a couple. I decided it would be okay because the whole program changes exercises almost weekly so subbing in one or two different ones shouldn't be a big deal. It seems like it's more about the warm up sets and pushing the max weight for the rest that is more important then the specific exercise. I know what you mean though...a new program and you want to do it as specified. I think it's okay though.

 

[Island_Girl]

I did that on a couple. I decided it would be okay because the whole program changes exercises almost weekly so subbing in one or two different ones shouldn't be a big deal. It seems like it's more about the warm up sets and pushing the max weight for the rest that is more important then the specific exercise. I know what you mean though...a new program and you want to do it as specified. I think it's okay though.

Awesome! Thanks for agreeing and for the confirmation. lol! That makes me feel better hearing this.

So what program are you trying out?

 

[Rebecca D]

So yesterday I started a new training routine. Max OT. I'm modifying it to fit my schedule and also some exercises that I am not able to do due to tendonitis. I hate doing that on a new routine, but sometimes you gotta do what you gotta do. I am liking the concept of this training. First day went well. Guess I was trying to find my baseline. Did pretty good.

Monday, Nov. 15.

Pm/30 mins cardio


Shoulders and Tricep--

Shoulders-

Smith Presses to Front: (4-6 reps)
75/6
80/6
85/4

Seated DB Press: (4-6 reps)
40/6
45/5

Standing DB laterals: (6-8 reps)
22.5/10
25/8

BB Shrugs: (4-6 reps)
225/6
225/6

Upright Rows: (4-6 reps)
60/8
65/6

Triceps-

EZ Cable Pushdowns: (6 reps)
90/8
100/4 (too heavy)

Rope Overhead Extensions: (4-6 reps)
70/6
70/6

DB Kickbacks: (6 reps)
27.5/6

I saw this and looked back at an old workout (about a year ago) and it was very similar.

Smith to front--55/8, 65/5, 55/8
Seated DB--30's/10, 35's/6
Standing DB laterals--15's/12, 15's/11
BB Shrugs--150/12, 150/12
Bentover Reverse DB Flyes--15,s/10, 12's/14

Just thought it was interesting. I didn't do triceps, and I use lighter weights (impressive with the shoulders girlie).

Rebecca D

 

[Island_Girl]

I saw this and looked back at an old workout (about a year ago) and it was very similar.

Smith to front--55/8, 65/5, 55/8
Seated DB--30's/10, 35's/6
Standing DB laterals--15's/12, 15's/11
BB Shrugs--150/12, 150/12
Bentover Reverse DB Flyes--15,s/10, 12's/14

Just thought it was interesting. I didn't do triceps, and I use lighter weights (impressive with the shoulders girlie).

Rebecca D

Oh wow! That is almost exactly the same! hahaha. Too funny! Love it.

So how far back do you have log books for? I have books going wayyyyyy back! Like over 15 years. lmao. I like looking at them on ocassion and seeing how far I have progressed in both numbers and physique. Cool.