June competition preparation..

[Thandie]

Good workout for legs, I have never tried glute/ham raises, but then again, my glutes and hams don't really need much more developing.

Isn't it funny how legs can be really tough to grow.

Tatyana, I might need to increase the size, but you can do the glutes exercise to firm them and as a result rid of bf. These exercises I was doing them in reps of 20, 30, 40, but because I need size I decrease the reps, but increased the amount of weight substancially. Try it; you'll have buns of steel..

Legs are really tough to develop, at least for me..

 

[the_alcatraz]

How's this coming along?

 

[Thandie]

How's this coming along?

It's coming along pretty good, thank you!
But I need all the help I can get; it's really tough for me to build muscles..

Today 106.6lbs.
For those who don.t want to eat in fear of gaining weight; my macros are 150/200/25-30. Of course we all have different metabolism and need to work hard, but you need to feed the muscles.

Did Chest/shoulders:

Chest/Shoulders
Exercise Rep Counts
3 warm ups sets
Incline DB Press 3 work sets 12, 15, 20
Superset
Cable Decline Fly 3 work sets 20, 10, 15

Incline DB Press 3 work sets 10, 30, 10

Pushups 3 work sets failure (as many as it takes)
monsterset
DB Military Press 3 work sets 15, 15, 15
monsterset
DB Lateral 3 work sets 12, 15, 20
monsterset
DB Military Press 3 work sets 12, 15, 20

Mid-points 3 work sets 12, 15, 20

 

[localgirl]

You Go Girl!!!!

 

[Thandie]

Went up 1/2 lb from yesterday. 107.2lbs

Did calves, 30 minutes cardio and had someone stretched me. It felt really good!

CALVES:

Smith Machine Calf Raise 4 work sets 15, 12, 12, 10
superset
Seated Calf Raise 4 work sets 15, 15, 15, 15

Leg Press Calf Raise 4 work sets 20, 30, 40, 50

Standing Calf Raise 3 work sets 30, 30, 30

 

[Thandie]

106.8lbs today..

Trained Back-Traps
Exercise Rep Counts
Bent-Over Row (Barbell) 3 warm up sets as many as you want
4 work sets 15, 20, 25, 30

Seated Cable Row 2 warm up sets as many as you want
4 work sets 15, 25, 15, 25

2 warm up sets as many as you want
DB Pullover 3 work sets 12, 12, 10, 10
superset
Seated Cable Row 3 work sets 15, 15, 25, 25

Barbell Shrug 4 work sets 25, 20, 15, 10
superset
DB Shrug 4 work sets 25, 20, 15, 10

 

[Tatyana]

I would love to see the reaction of people to see this wee muscled up woman training like ^^^^^^^^

Great workout.

I have been doing DB pullovers as well, I have lats now, I didn't three years ago.

 

[Thandie]

I would love to see the reaction of people to see this wee muscled up woman training like ^^^^^^^^

Great workout.

I have been doing DB pullovers as well, I have lats now, I didn't three years ago.

Funny! reaction? Priceless!!!

They look at me like I came from a different planet, but in a good way, thankfully..
I love doing lat pull down. I incorporate them every time I get a chance.

Today 107lbs. I put on 2 lbs; most likely 1 lb of muscle.

Biceps, triceps and 35 minutes cardio..


Exercise Rep Counts
Barbell Curl 3 warm up sets as many as you want.
3 work sets 10, 8, 6

Skullcrusher (EZ Curl Bar) 3 warm up sets as many as you want
monsterset 3 work sets 10, 8, 6
Barbell Curl 3 work sets 15, 20, 25
monsterset
Skullcrusher (EZ Curl Bar) 3 work sets 15, 20, 25
monsterset
Cable Curl (Rope) 3 work sets 15, 12, 10

Cable Triceps Extension (V-grip) 3 work sets 15, 12, 10

 

[Thandie]

Today back and abs.

107lbs.

Exercise Sets Rep Counts
3 warm up sets. Keep the reps high.
T-Bar Row 3 work sets 10,8,6

Seated Cable Row 3 work sets 10-10-6 Heavy-Light-Heavy
YO-YO SETS So set of 10, drop weight, do 10 more, then back to original weight for 6 more.


Lat Pulldown 3 work sets 10-10-6. Heavy-Light-Heavy
YO-YO SETS So set of 10, drop weight, do 10 more, then back to original
weight for 6 more. This will be very hard.

Seated DB Shrugs 3 work sets 25, 30, 35

Sumo Deadlift 3 work sets 30, 30, 30

 

[Thandie]

108.8lbs

Legs and 30 minutes cardio.

Exercise Sets Rep Counts
7 warm up sets Keep the reps high (15-20 range and be progressive with the weight). Don't cut the warmups short!
Squats 4 work sets 10,8,6,4


Sumo DB Squat 2 warm ups 10-10-6. Heavy-Light-Heavy
YO-YO SETS 3 work sets So set of 10, drop weight, do 10 more, then back to original weight for 6 more. This will be very hard.

Leg Extension 2 work sets 10-10-6. Heavy-Light-Heavy
superset. Do set of 10, drop weight, do 10 more, then back to original
Leg Curl 2 work sets weight for 6 more. This will be very hard.