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June competition preparation..
- Thread starter Thandie
- Start date
Tatyana said:
Don't have enough time to go higher then 108lbs. My comp is September 20th.
I'm building anything I can. If you remember, I'm very small so adding to my glutes and legs would be awesome!!
After this comp, I might take off on the Fall and gain 10lbs of muscles..
107.2lbs today..
Chest/shoulders
Exercise Sets Rep Counts
4 warm up sets whatever you want. Keep the reps high.
Decline DB Press 4 work sets 10, 8, 6, 4
2 warm up sets
Incline DB Fly 4 work sets 15, 12, 10, 8
superset
Incline DB Press 4 work sets 15, 12, 10, 8
Seated DB Military Press 3 work sets 15, 15, 15
superset
DB Lateral Raise 3 work sets 10, 8, 6
Tried to do cardio this morning, but this woman whom I avoid because she just talks too darn much, got a hold of me and of course by the time I told her I had to go, it was time to stretch. I can't let it happen again...
Chest/shoulders
Exercise Sets Rep Counts
4 warm up sets whatever you want. Keep the reps high.
Decline DB Press 4 work sets 10, 8, 6, 4
2 warm up sets
Incline DB Fly 4 work sets 15, 12, 10, 8
superset
Incline DB Press 4 work sets 15, 12, 10, 8
Seated DB Military Press 3 work sets 15, 15, 15
superset
DB Lateral Raise 3 work sets 10, 8, 6
Tried to do cardio this morning, but this woman whom I avoid because she just talks too darn much, got a hold of me and of course by the time I told her I had to go, it was time to stretch. I can't let it happen again...
107lbs today..
I started jumping rope on Friday and I must say; what a workout!!!
I was sored all over my body throughout the weekend. Can't wait to get really good at it. It's a great cardio workout..
LEGS & ABS
Exercise Sets Rep Counts
2 warm up sets
Leg Press 3 work sets 15, 20, 25
superset
Hack Squat 3 work sets 15, 20, 25
Walking Lunge 3 work sets 20, 25, 30
monsterset
Leg Extension 3 work sets 15, 20, 25
monsterset
Leg Press 3 work sets 25, 30, 35
Ham/Glute Raise 3 work sets 15, 15, 15
I started jumping rope on Friday and I must say; what a workout!!!
I was sored all over my body throughout the weekend. Can't wait to get really good at it. It's a great cardio workout..
LEGS & ABS
Exercise Sets Rep Counts
2 warm up sets
Leg Press 3 work sets 15, 20, 25
superset
Hack Squat 3 work sets 15, 20, 25
Walking Lunge 3 work sets 20, 25, 30
monsterset
Leg Extension 3 work sets 15, 20, 25
monsterset
Leg Press 3 work sets 25, 30, 35
Ham/Glute Raise 3 work sets 15, 15, 15
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OneBreath
Elite Mentor
thandie said:107lbs today..
I started jumping rope on Friday and I must say; what a workout!!!
I was sored all over my body throughout the weekend. Can't wait to get really good at it. It's a great cardio workout..
Exercise Sets Rep Counts
2 warm up sets
Leg Press 3 work sets 15, 20, 25
superset
Hack Squat 3 work sets 15, 20, 25
Walking Lunge 3 work sets 20, 25, 30
monsterset
Leg Extension 3 work sets 15, 20, 25
monsterset
Leg Press 3 work sets 25, 30, 35
Ham/Glute Raise 3 work sets 15, 15, 15
That's a MONSTER leg workout. Damn.
Another good thing about jumping rope is that as you are jumping nobody can come talk to you. If they do, keep jumping and turn towards them, slowing closing the distance. They will back away really quickly!
Running on the treadmill, people will just come right up to the side and start chatting. WTF? Can you not see that i'm about to cough up a lung?
BTW, your pictures look great. And i love your dog.
Good morning!!
I usually like doing one BP per day, but this is what it is now. I need to change things around so my muscles are shocked. Believe me, they are!!
Jumped rope for 30 minutes. Boy, I'm toast..
106.7lbs today..
CHEST/SHOULDERS
Exercise Rep Counts
3 warm ups sets
Incline DB Press 3 work sets 20, 15, 20
Superset
Cable Decline Fly 3 work sets 20, 10, 15
Incline DB Press 3 work sets 10, 25, 10
Pushups 3 work sets failure (as many as it takes)
monsterset
DB Military Press 3 work sets 20, 15, 20
monsterset
DB Lateral 3 work sets 15, 20, 25
monsterset
DB Military Press 3 work sets 15, 20, 25
Mid-points 3 work sets 12, 15, 20
I usually like doing one BP per day, but this is what it is now. I need to change things around so my muscles are shocked. Believe me, they are!!
Jumped rope for 30 minutes.
Boy, I'm toast.. 106.7lbs today..
CHEST/SHOULDERS
Exercise Rep Counts
3 warm ups sets
Incline DB Press 3 work sets 20, 15, 20
Superset
Cable Decline Fly 3 work sets 20, 10, 15
Incline DB Press 3 work sets 10, 25, 10
Pushups 3 work sets failure (as many as it takes)
monsterset
DB Military Press 3 work sets 20, 15, 20
monsterset
DB Lateral 3 work sets 15, 20, 25
monsterset
DB Military Press 3 work sets 15, 20, 25
Mid-points 3 work sets 12, 15, 20
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Maintaining 106.8lbs
No cardio today. I have a very long day. School, work, a seminar tonight and still get up at 4:30am. Just didn't want to kill myself in the process. Tomorrow is another day..
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
No cardio today. I have a very long day. School, work, a seminar tonight and still get up at 4:30am. Just didn't want to kill myself in the process. Tomorrow is another day..
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
107.2lbs today..
Biceps/triceps. I am toast after this..
35 minutes cardio
Exercise Rep Counts
Barbell Curl 3 warm up sets as many as you want. Keep the reps high.
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
Biceps/triceps. I am toast after this..
35 minutes cardio
Exercise Rep Counts
Barbell Curl 3 warm up sets as many as you want. Keep the reps high.
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
OneBreath said:Your workouts are looking great. Good call on cutting out cardio on the busy day. I have a problem with not doing things like that, not listening to my body.
Sometimes my body has to really scream before i listen, then its 3 or 4 days of forced rest
Keep it up.
OneBreath- Fortunately, I'm very good at listening to my body. If I'm tired, if my macors are too high/low, etc. Somehow I instantly feel when I need to shift. However, I'm always too busy.
Going by your avatar, you seem to be doing great!! You look amazing!
Today 106.8lbs.
Abs/calves and 30 minutes jumping rope. Damn, this is tough! Not complaining, just expressing how I feel with my new adventure in jumping..
Tatyana
Elite Mentor
thandie said:
I think women are much better at this.
I do the same thing and go with things that I crave, but I crave things like brazil nuts, beet root, red lentils, green leafy stuff, raw foods at times, baked apples, blueberries, spinach...........................................
OneBreath
Elite Mentor
thandie said:
Thanks for the compliment. I'm trying the same pose in my avatar every 3 or 4 weeks for good comparisons. I've never done before and after photos so this is a really cool new experience for me.
Keep pushing through that rope jumping. Your body (mainly calves) will adapt after about 2 weeks. It it so brutal at first as you know.
And Tatyana you crack me up, you actually crave "green leafy stuff".
OneBreath said:
You should take before and after. You'll be blown away when you see your progress week after week, b/c otherwise we don't really notice a great change.
Yes, my calves are throbbing and I feel the workout in my whole body.
I did 30 minutes today and my heart rate was like 160. Shoot, I couldn't believe it.
Tatyana- you actually crave green leafy things? I crave oatmeal, which is one of my favorite foods...and my protein drinks. However, they taste like dessert.
Tatyana
Elite Mentor
Yes, I crave salad things.
England is great for selling greens in the supermarkets, there are quite a few 'traditional' veggies that are just awesome for healthy and BBing food, like spring greens, curly kale............
Another awesome veggie that isn't eaten all that much in the US is swede, or rutubaga??, it tastes SO sweet, but it is very low carb/high fibre and is great substitute for mashed potatoes when dieting.
England is great for selling greens in the supermarkets, there are quite a few 'traditional' veggies that are just awesome for healthy and BBing food, like spring greens, curly kale............
Another awesome veggie that isn't eaten all that much in the US is swede, or rutubaga??, it tastes SO sweet, but it is very low carb/high fibre and is great substitute for mashed potatoes when dieting.
106.8lbs
Changed my training program again and hoping to start cutting soon. Droped my carbs 25g a day. That will make it 125g of carbs a day and on the weekends 200g, which scares me, but I know that's what I need to do or I'll carb deplete too soon.
This is a 3 day workout. Monday, Wednesday, Friday. Cardio 3 days this week since I'll be busy this weekend. I'm hoping to increase it to 5 days next week.
Day 1 Chest & Shoulder
Exercise Sets Rep Counts
Decline Bench (DB) 3 warm up sets whatever you want x 3
(pretty shallow angle here) 4 work sets 25, 25, 30, 10
Incline DB Fly 4 work sets 10, 20, 20, 10
Incline DB Press 4 work sets 12, 10, 15, 15
superset
DB Lateral Raise 4 work sets 12, 10, 10, 20
DB Upright Row 3 work sets 12, 25, 10
Skullcrushers (flat bench) 4 work sets 15, 20, 10, 6
Triceps Cable Extensions 4 work sets 30, 30, 30, 30
Changed my training program again and hoping to start cutting soon. Droped my carbs 25g a day. That will make it 125g of carbs a day and on the weekends 200g, which scares me, but I know that's what I need to do or I'll carb deplete too soon.
This is a 3 day workout. Monday, Wednesday, Friday. Cardio 3 days this week since I'll be busy this weekend. I'm hoping to increase it to 5 days next week.
Day 1 Chest & Shoulder
Exercise Sets Rep Counts
Decline Bench (DB) 3 warm up sets whatever you want x 3
(pretty shallow angle here) 4 work sets 25, 25, 30, 10
Incline DB Fly 4 work sets 10, 20, 20, 10
Incline DB Press 4 work sets 12, 10, 15, 15
superset
DB Lateral Raise 4 work sets 12, 10, 10, 20
DB Upright Row 3 work sets 12, 25, 10
Skullcrushers (flat bench) 4 work sets 15, 20, 10, 6
Triceps Cable Extensions 4 work sets 30, 30, 30, 30
Bikini Mod
New member
thandie said:
Back in the day I LIVED on a puree I made of steamed broccoli and butternut squash. Goodness all the chewing from the tuna and chicken made my jaw so damned soar that it was nice to not have to chew something for a change! I would actually cut the cooked chicken into cubes and throw it in to the puree. Yea, babyfood, gross, but when you eat THAT MUCH protein and you crave sweets meals like this were like a desert... and would bring me soooooooooo much pleasure.
Yea, I'm strange. LOL
Bikini Mod
New member
Spaghetti squash = THE YUM. I found the combination of the butternut suash and broccolli to be sweeter though.
Spagetty squash is yummy!
My new thing now is roasted Zuchini with garlic. Cut in small pieces, olive(very little, of course) oil and garlic. It's sooo good.
106.6lbs
Did legs and 30 minutes cardio. Don't think I can jump rope this week. I have a long weekend where I'll probably sleep only 4 hours or so and jumping really kills me.
I need OneBreath's help here. Any tips for when I come back to jump next week? I'm very consistent, but this week I'm just afraid to over do it..
Day #2: Legs
Exercise Sets Rep Counts
Leg Press 3 warm up sets whatever you want x 3
5 work sets 15, 12, 10, 8, 6. One more set of 6 is optional.
Walking Lunges 4 work sets 15 (steps each leg)
Leg Curl (prone or seated) 5 work sets 15, 12, 8, 6, 6
Leg Extension 5 work sets 15, 12, 8, 6, 6
superset
Walking Lunges 3 work sets 12 steps each leg each way. Be prepared to fall.
Stay safe.
My new thing now is roasted Zuchini with garlic. Cut in small pieces, olive(very little, of course) oil and garlic. It's sooo good.
106.6lbs
Did legs and 30 minutes cardio. Don't think I can jump rope this week. I have a long weekend where I'll probably sleep only 4 hours or so and jumping really kills me.
I need OneBreath's help here. Any tips for when I come back to jump next week? I'm very consistent, but this week I'm just afraid to over do it..
Day #2: Legs
Exercise Sets Rep Counts
Leg Press 3 warm up sets whatever you want x 3
5 work sets 15, 12, 10, 8, 6. One more set of 6 is optional.
Walking Lunges 4 work sets 15 (steps each leg)
Leg Curl (prone or seated) 5 work sets 15, 12, 8, 6, 6
Leg Extension 5 work sets 15, 12, 8, 6, 6
superset
Walking Lunges 3 work sets 12 steps each leg each way. Be prepared to fall.
Stay safe.
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Bikini Mod
New member
You know something... I think I am going to buy a jump rope today.
BIKINIMOM said:
Before you do. Get the Buddy Lee Junior rope. www.buddylee.com.
It's an awesome workout, but it will kick your ass. I got intructions from OneBreath as to how to do it effectively. A good way to work yourself into great endurance. I like to get a kick ass workout..
Bikini Mod
New member
BIKINIMOM said:
once I get to a pc, I'll check the website again. I'm responding from my iPhone
And don't know if this is coming out ok.
BTW, Tatyana I have 6 1/2 weeks to comp. It's September 20th.
OneBreath
Elite Mentor
thandie said:Spagetty squash is yummy!
My new thing now is roasted Zuccini with garlic. Cut in small pieces, olive(very little, of course) oil and garlic. It's sooo good.
106.6lbs
Did legs and 30 minutes cardio. Don't think I can jump rope this week. I have a long weekend where I'll probably sleep only 4 hours or so and jumping really kills me.
I need OneBreath's help here. Any tips for when I come back to jump next week? I'm very consistent, but this week I'm just afraid to over do it..
Day #2: Legs
Exercise Sets Rep Counts
Leg Press 3 warm up sets whatever you want x 3
5 work sets 15, 12, 10, 8, 6. One more set of 6 is optional.
Walking Lunges 4 work sets 15 (steps each leg)
Leg Curl (prone or seated) 5 work sets 15, 12, 8, 6, 6
Leg Extension 5 work sets 15, 12, 8, 6, 6
superset
Walking Lunges 3 work sets 12 steps each leg each way. Be prepared to fall.
Definitely don't overdue it. Your body is still adjusting and its a critical time.
When you start again next week move back up slowly. If you have to, start with a straight tabata of 20 seconds jumping slowly / 10 seconds rest for 8 rounds (just 4 minutes). Depending on how you feel after that, go back to your established routine. Don't try to increase your work time / decrease rest time / increase # of rounds for the first 2 sessions.
good luck and try to get as much rest as possible this weekend. hang in there!
OneBreath
Elite Mentor
BIKINIMOM said:
I think this is it, the junior ones are at the bottom. They look great.
http://estore.websitepros.com/1220297/Categories.bok?category=Jump+Ropes+Only
Bikini Mod
New member
OneBreath said:
1. *magic* jump rope
Check
2. *magic* bio identical hormones
Check
3. book to help me figure out how NOT to get old.
Check
Thandie... you sure you're not gettin kickbacks from all this fountain of youth stuff?
BIKINIMOM said:1. *magic* jump rope
Check
2. *magic* bio identical hormones
Check
3. book to help me figure out how NOT to get old.
Check
Thandie... you sure you're not gettin kickbacks from all this fountain of youth stuff?
OneBreath- thank you! I will go back to jumping next week. This weekend I'm taking a seminar Friday-Sunday 10am-midnight so, I'll probably get 4 hour sleep per nihjt on the weekend.
Bikini-
Nope! I wish you'd know me better and know I just love to help people and that comes from having had a terrible Mother who abused me physically, verbally and spiritually. I felt very much alone throughout my childhood. I'm always thinking people feel as alone as I did, so I always want to help. No kickbacks here. OneBreath taught me how to jump, someone at the gym told me where to get the best rope, My Dr. toldme about Suzanne Summer's book (don't know if he's getting kick back, but I doubt it)etc. If you notice, most people hold information of things they learn. I just happen to pass it on righ away. The more you give, the more it comes back to you. That is good or bad..
Everything I learn I pass it on. However as a result of having so much information I became a coach. I teach people how to get going to look beautiful and stay young. I'm also a nutritionist...
That's the right link that OneBreath posted for the rope.
Bikini Mod
New member
thandie said:
Thandie... I was just pullin your leg and I can identify with your experiences fairly well just a bit from a different angle. You see, my children were stolen from me and given to their abusive father, so in addition to fighting to stay sane while trying to get them back, I also try to help as many people as I can... so that I can still feel like I am *mothering*.... and my mom wasn't exactly stellar.
Thanks for all of your help. I mean that from the bottom of my heart.
It's hard for me to not want to give up for many reasons. This recent *aging* thing really caught me off guard and if it weren't for your help, I would have suffered much longer unnecessarily.
Thank you for sharing and giving ma'am.
BIKINIMOM said:Thandie... I was just pullin your leg and I can identify with your experiences fairly well just a bit from a different angle. You see, my children were stolen from me and given to their abusive father, so in addition to fighting to stay sane while trying to get them back, I also try to help as many people as I can... so that I can still feel like I am *mothering*.... and my mom wasn't exactly stellar.
Thanks for all of your help. I mean that from the bottom of my heart.
It's hard for me to not want to give up for many reasons. This recent *aging* thing really caught me off guard and if it weren't for your help, I would have suffered much longer unnecessarily.
Thank you for sharing and giving ma'am.
No worries, Bikini- I can see how it can look suspicious. I'm sorry about your children. I hope you were able to resolve that after all these years.
If There's any info you need, please let me know, I mean that! or if you have any questions related to menopause, since there's so much to learn about that.
Believe me, I have tons of info as to how to look great and stay young and healthy. I've gone to the best peeps here in NY..
Last edited:
OneBreath
Elite Mentor
BIKINIMOM said:1. *magic* jump rope
Check
2. *magic* bio identical hormones
Check
3. book to help me figure out how NOT to get old.
Check
Thandie... you sure you're not gettin kickbacks from all this fountain of youth stuff?
Whoa, hormones and how not to get old? Fill me in! lol.
You guys are great, don't let anyone ever tell you otherwise.
OneBreath said:
If you're interested for your gf go to the peri-menopause/menopause thread and read about it, but if you're interested for you, then what men get is called Andropause.
You're very young to experience this. However, is good to know for later on..
By the time men are between the ages of 40 and 55, they can experience a phenomenon similar to the female menopause, called andropause. Unlike women, men do not have a clear-cut signpost such as the cessation of menstruation to mark this transition. Both, however, are distinguished by a drop in hormone levels. Estrogen in the female, testosterone in the male. The bodily changes occur very gradually in men and may be accompanied by changes in attitudes and moods, fatigue, a loss of energy, sex drive and physical agility.
Studies show that this decline in testosterone can actually put one at risk for other health problems like heart disease and weak bones.
Unlike menopause, which generally occurs in women during their mid-forties to mid-fifties, men's "transition" may be much more gradual and expand over many decades. Attitude, psychological stress, alcohol, injuries or surgery, medications, obesity and infections can contribute to its onset.
Andropause can also be threated by an Endocrinologist..
106.6lbs today..
30 minutes cardio.
Abs and Calves
Exercise Sets Rep Counts
ABS:
Hanging Leg Raises 4 work sets 20, 20, 20, 20 Add weight. Use a DB holding it with your feet or ankle weights.
Cable Crunches 4 work sets 15, 15, 15, 15 Use a twist. So crunch down to left, down to right, straight down.
That’s one rep. This is going to BURN
Swiss ball crunch 4 work sets 25, 25, 25, 25
supset
Plank 4 work sets static hold for 30 seconds, then 45, then 1 minute, then 1 minute
CALVES:
Smith Machine Calf Raise 4 work sets 25, 25, 25, 25
superset
Seated Calf Raise 4 work sets 15, 15, 15, 15
Standing Calf Raise 3 work sets 12, 10, 10 the weight will be heavier…so be safe
30 minutes cardio.
Abs and Calves
Exercise Sets Rep Counts
ABS:
Hanging Leg Raises 4 work sets 20, 20, 20, 20 Add weight. Use a DB holding it with your feet or ankle weights.
Cable Crunches 4 work sets 15, 15, 15, 15 Use a twist. So crunch down to left, down to right, straight down.
That’s one rep. This is going to BURN
Swiss ball crunch 4 work sets 25, 25, 25, 25
supset
Plank 4 work sets static hold for 30 seconds, then 45, then 1 minute, then 1 minute
CALVES:
Smith Machine Calf Raise 4 work sets 25, 25, 25, 25
superset
Seated Calf Raise 4 work sets 15, 15, 15, 15
Standing Calf Raise 3 work sets 12, 10, 10 the weight will be heavier…so be safe
OneBreath
Elite Mentor
Ah yes, i've heard of HRT/TRT before. I'm definitely going to look into it later on. Hopefully it will be more common then. I've heard its tough to find a GP that will do a referral to an endo right now. Something about if your test levels are within the standard ranges then they feel nothing needs to be done (even though they might be at the rock bottom of the range).
Thanks for sharing.
Thanks for sharing.
OneBreath said:
When needed, you'll find a Dr. who will reffer you to an Endo, depending on how bad your symptoms are.
106.2lbs.
30 minutes cardio.
Day #3: Back and Traps
Exercise Sets Rep Counts
Barbell Bent-Over Row. 2 warm up sets whatever you want (keep the reps high here) x 2
5 work sets 20, 15, 10, 20, 20
One-Arm DB Row 3 work sets 10, 10, 8
superset
DB Pullower 3 work sets 12, 12, 12
Barbell (or Smith) Shrug 4 work sets 15, 12, 10, 8, 8
Barbell Curl 3-4 work sets 12, 10, 30, 6
DB Hammer Curl 2 work sets 15, 30
Had a busy weekend. My birthday was yesterday and although I didn't break my diet at all, I feel I need to get myself in gear for comp in 5 weeks. I haven't done any cardio in 4 days and wont be able to do it till tomorrow tuesday.
Anyway, my weight still at 106.6lbs
Back and Traps
Exercise Sets Rep Counts
Barbell Bent-Over Row. 2 warm up sets whatever you want (keep the reps high here) x 2
5 work sets 20, 15, 10, 20, 20
One-Arm DB Row 3 work sets 10, 10, 8
superset
DB Pullower 3 work sets 12, 12, 12
Barbell (or Smith) Shrug 4 work sets 15, 12, 10, 8, 8
Barbell Curl 3-4 work sets 12, 10, 30, 6
DB Hammer Curl 2 work sets 15, 30
Anyway, my weight still at 106.6lbs
Back and Traps
Exercise Sets Rep Counts
Barbell Bent-Over Row. 2 warm up sets whatever you want (keep the reps high here) x 2
5 work sets 20, 15, 10, 20, 20
One-Arm DB Row 3 work sets 10, 10, 8
superset
DB Pullower 3 work sets 12, 12, 12
Barbell (or Smith) Shrug 4 work sets 15, 12, 10, 8, 8
Barbell Curl 3-4 work sets 12, 10, 30, 6
DB Hammer Curl 2 work sets 15, 30
Thank you, OneBreath!
106.2lbs
Chest, Shoulder & Abs
Exercise Sets Rep Counts
Decline Bench (DB) 3 warm up sets whatever you want x 3
(pretty shallow angle here) 4 work sets 25, 25, 30, 10
Incline DB Fly 4 work sets 10, 20, 20, 10
Incline DB Press 4 work sets 12, 10, 15, 15
superset
DB Lateral Raise 4 work sets 12, 10, 10, 20
DB Upright Row 3 work sets 12, 25, 10
Skullcrushers (flat bench) 4 work sets 15, 20, 10, 6
Triceps Cable Extensions 4 work sets 30, 30, 30, 30
105.6lbs.
I have 5 weeks to comp and have been really bad about drinking water. I have to get in gear right now and drink a gallon a day.
Back and Traps
Exercise Sets Rep Counts
Barbell Bent-Over Row. 2 warm up sets whatever you want (keep the reps high here) x 2
5 work sets 20, 15, 10, 20, 20
One-Arm DB Row 3 work sets 10, 10, 8
superset
DB Pullower 3 work sets 12, 12, 12
Barbell (or Smith) Shrug 4 work sets 15, 12, 10, 8, 8
Barbell Curl 3-4 work sets 12, 10, 30, 6
DB Hammer Curl 2 work sets 15, 30
I have 5 weeks to comp and have been really bad about drinking water. I have to get in gear right now and drink a gallon a day.
Back and Traps
Exercise Sets Rep Counts
Barbell Bent-Over Row. 2 warm up sets whatever you want (keep the reps high here) x 2
5 work sets 20, 15, 10, 20, 20
One-Arm DB Row 3 work sets 10, 10, 8
superset
DB Pullower 3 work sets 12, 12, 12
Barbell (or Smith) Shrug 4 work sets 15, 12, 10, 8, 8
Barbell Curl 3-4 work sets 12, 10, 30, 6
DB Hammer Curl 2 work sets 15, 30
Bikini Mod
New member
OMG I remember those days of drinking a gallon a day! My back teeth are floating just reading that! LOL
*ebony*
New member
Here are some pics I took yesterday.
I am 4 weeks to comp.
I lost some size as usual and have been competing for 3 months, so I think I don't look as good as I should..
Image of Naturalmania 8-24 S - Photobucket - Video and Image Hosting
Image of Naturalmania 8-24 B - Photobucket - Video and Image Hosting
I am 4 weeks to comp.
I lost some size as usual and have been competing for 3 months, so I think I don't look as good as I should..
Image of Naturalmania 8-24 S - Photobucket - Video and Image Hosting
Image of Naturalmania 8-24 B - Photobucket - Video and Image Hosting
OneBreath
Elite Mentor
That side shot is HOT! Great Work!
For the month of july i was leaning out a bit and taking in 2 gallons of water a day. I was hitting the bathroom so often in my office i think people thought i had a cocaine problem lol.
Anyway, wanted to share a trick i learned. I was drinking 3 shakes during the day which consisted of whey/oatmeal/flaxmeal and a cup of water. I started adding Xanthan Gum which adds some fiber and thickens the shake (and i mean thicken). 1/2 tbls (which is just a half serving) sent my blender into a screaming fit. So i had to start adding 4 cups of water just to get the right thickness. 4 cups x 3 shakes gave me almost a gallon of water just in those shakes.
Thoughout the day i had lots of hot green tea with bits of coconut oil to make up the rest. I can almost feel that sudden urge to pee just thinking about it.
For the month of july i was leaning out a bit and taking in 2 gallons of water a day. I was hitting the bathroom so often in my office i think people thought i had a cocaine problem lol.
Anyway, wanted to share a trick i learned. I was drinking 3 shakes during the day which consisted of whey/oatmeal/flaxmeal and a cup of water. I started adding Xanthan Gum which adds some fiber and thickens the shake (and i mean thicken). 1/2 tbls (which is just a half serving) sent my blender into a screaming fit. So i had to start adding 4 cups of water just to get the right thickness. 4 cups x 3 shakes gave me almost a gallon of water just in those shakes.
Thoughout the day i had lots of hot green tea with bits of coconut oil to make up the rest. I can almost feel that sudden urge to pee just thinking about it.
Thank you!
Oh, I wasn't counting the water in my green tea. I was just counting plain water. In that case, I'll start doing that today. I have about 25oz of water in green tea throughout the day. I also have 2 coconut oil caps. I totally believe in it and makes my skin smooth.
My protein shake consists of hardly any water and that's b/c I make it into a pudding by adding just enough water for that consistency.
You always unspire me! I'll drink more water today..
Thank you for sharing!
Bikini Mod
New member
Here are some pics I took yesterday.
I am 4 weeks to comp.
I lost some size as usual and have been competing for 3 months, so I think I don't look as good as I should..
Image of Naturalmania 8-24 S - Photobucket - Video and Image Hosting
Image of Naturalmania 8-24 B - Photobucket - Video and Image Hosting
You are stunning. LOVE THE SUIT!!
You know, you are my new idol. If you can look THAT HOT at 52 then I have ZERO excuse for how sorry I look at nearly 41.
Thank you for the motivation!
You are stunning. LOVE THE SUIT!!
You know, you are my new idol. If you can look THAT HOT at 52 then I have ZERO excuse for how sorry I look at nearly 41.
Thank you for the motivation!
Thank you Bikini!
I'm glad I can motivate you, but you know if there's anything you want to make improvements on, just ask!
I didn't get there by myself (no one does). It took many rears of modeling and all my nowledge in fitness/image consultant/nutritionist, therefore I'm happy to share.
Thank you!
Yes, I have no wrinkles.
First, genetics helps!
peelings/facials every two months.
Drink green tea (gave up coffee)
No sugar (it gives you wrinkles)
Hardly drink alcohol.(a glass of great champagne once in a while)
Don't smoke.
Never did drugs.
Use great skin products.
Drink lots of water.
Exercise.
Eat whole foods.
Use sun block #15 under my make-up 365 days a year.
Wear a hat in the summer.
Don't sun-tan except when walking on the streets.
Get massages.
Rest (but that I don't do enough, I must admit)
Phew!
Most of these things you can do, just be consistent..
This is the last picture I didn't have a chance to post.
Image of Naturalmania 8-24 F - Photobucket - Video and Image Hosting
Image of Naturalmania 8-24 F - Photobucket - Video and Image Hosting
Yeah i was shocked when i heard she was 52, but NEWLY 52 right?
Thank you both!
Yeap, most people are shocked to know I'm 52. You're righ OneBreath, just turned this month. Many times people want to see ID. It's very funny!
Then most women, of course tell me I should lie about my age and I tell them Why? I have nothing to be ashamed of.
2 weeks out from comp. Need to up my cardio at this point, but have been doing 30 minutes 4-5 times a week so far. I'm still tired. I guess I need a rest fro all these comps I've been doing.
106.8lbs today..
Back / Traps & 30 minutes cardio.
Exercise Sets Rep Counts
Barbell Bent-Over Row. 2 warm up sets whatever you want (keep the reps high here) x 2
5 work sets 20, 15, 10, 20, 20
One-Arm DB Row 3 work sets 10, 10, 8
superset
DB Pullower 3 work sets 12, 12, 12
Barbell (or Smith) Shrug 4 work sets 15, 12, 10, 8, 8
Barbell Curl 3-4 work sets 12, 10, 30, 6
``
DB Hammer Curl 2 work sets 15, 30
106.8lbs today..
Back / Traps & 30 minutes cardio.
Exercise Sets Rep Counts
Barbell Bent-Over Row. 2 warm up sets whatever you want (keep the reps high here) x 2
5 work sets 20, 15, 10, 20, 20
One-Arm DB Row 3 work sets 10, 10, 8
superset
DB Pullower 3 work sets 12, 12, 12
Barbell (or Smith) Shrug 4 work sets 15, 12, 10, 8, 8
Barbell Curl 3-4 work sets 12, 10, 30, 6
``
DB Hammer Curl 2 work sets 15, 30
Bikini Mod
New member
Here are some pictures I had taken today.
I still look really flat. I'm so dissapointed! I haven't been doing enough cardio, not enough water and not filling up fast enough. Although, filling up now would not be a good idea since I still have two weeks to go.
I'll have to work really hard now, tired or not..
Image of Natural..9-5-08 F - Photobucket - Video and Image Hosting
Image of Natural..9-5-08- B - Photobucket - Video and Image Hosting
Image of Naturalmania 9-5-08 S - Photobucket - Video and Image Hosting
I still look really flat. I'm so dissapointed! I haven't been doing enough cardio, not enough water and not filling up fast enough. Although, filling up now would not be a good idea since I still have two weeks to go.
I'll have to work really hard now, tired or not..
Image of Natural..9-5-08 F - Photobucket - Video and Image Hosting
Image of Natural..9-5-08- B - Photobucket - Video and Image Hosting
Image of Naturalmania 9-5-08 S - Photobucket - Video and Image Hosting
nikkita
New member
I don't know how you have managed your calories or rest at this point so far, but is obvious that your body is having stress to bare all the competition prep, you can increase your rest time or spa time, get a nap at the middle of the day.
Regarding the intensity of your training and cardio, how have you managed that so far?
The eating part for me is really very easy. And so is the training. However, cardio is hmm! iffy. I believe you can do everything you want to. I get up at 4:30am, at the gym by 6am. From 8am when I'm getting ready for my day. I basically run a business, run a charity, I go to school, have 3 events per week and some dinner parties at home, have two little dogs to care for, run a household. train for the comps, Then all the things I need to do somewhere in between. How do I do it? I don't really know. But, it gets done.
I get massages as often as I can because it helps, but its hard to get them in. However, somehow I manage to get them all in. Now, if I had someone to stretch me daily, that would make a huge difference, but I don't have that.
Oh, regarding the intensity of my training and cardio; I love training, thankfully! It's just a matter of getting up and doing it. What most people don't realize is that once you start and get going, the tireness goes away.
Cardio, I've been doing 4 times a week (30 minutes session). I should be at least 5 times and one afternoon by next week. The good thing about being consisting with the diet is that you don't have to do that much cardio and you look good all year round.I've been looking like this for about 10 years. I just want to add some muscles at this point. I'm hoping to accomplish that after this show. Someone recommended a great creatine that will hopefully do that.
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I haven't been posting for a while because as you already know I've been tired and had become cranky as a result of doing all these shows and being 100% clean for about 6 months. I was also dissapointed because I didn't look how I wanted to because I slacked in some areas, which I should have known better. But I LEARNED MY LESSON and I know exactly wat to do next time.
The good news is that my comp was last night and I got 1st place in Masters and 2nd in open. I'll be darn! I beat the 20 year olds; what do you know!. Some of the judges aproached me and said I looked 'amazing' (their words)and wanted to give me 1st in Open, but because I need to get a little more size they had to give it to the 'Amazon'(my word) and she did looked great. In fact I told her she was going to get it before we came out. Which means she got a PRO card. Yohoo! I didn't get a pro card in the Masters because they needed a certain number of girl in order for 1st place to get it. Dang!
So, starting Monday I will be working very hard and putting some muscles, in order to get my card next year. So, I'm excited!
I purchased a video, although don't know if I want to put a video on the web, but pictures will come in a week and I'll be posting those. I'll also be in one of their magazine. Don't know yet which..
The good news is that my comp was last night and I got 1st place in Masters and 2nd in open. I'll be darn! I beat the 20 year olds; what do you know!. Some of the judges aproached me and said I looked 'amazing' (their words)and wanted to give me 1st in Open, but because I need to get a little more size they had to give it to the 'Amazon'(my word) and she did looked great. In fact I told her she was going to get it before we came out. Which means she got a PRO card. Yohoo! I didn't get a pro card in the Masters because they needed a certain number of girl in order for 1st place to get it. Dang!
So, starting Monday I will be working very hard and putting some muscles, in order to get my card next year. So, I'm excited!
I purchased a video, although don't know if I want to put a video on the web, but pictures will come in a week and I'll be posting those. I'll also be in one of their magazine. Don't know yet which..
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*ebony*
New member
Bikini Mod
New member
H
heatherrae
Guest
YAAAAY Thandie!!!! =-)
Thank you, Heatherrae!
Here are a few pics someone send me last night..
Image of NATUR..7 - Photobucket - Video and Image Hosting
Image of NAT..9 - Photobucket - Video and Image Hosting
Image of NATU..10 - Photobucket - Video and Image Hosting
Here are a few pics someone send me last night..
Image of NATUR..7 - Photobucket - Video and Image Hosting
Image of NAT..9 - Photobucket - Video and Image Hosting
Image of NATU..10 - Photobucket - Video and Image Hosting
Bikini Mod
New member
You are simply stunning! I hate to sound like a broken record but there is NO WAY you can be 52 years old! You really don't know how you have motivated me to get my shit together again. I was *this close* to "accepting" I am 40 plus. I HATE to hear my husband say, "Baby, you aren't young anymore."
Oh yea?!
Here is a big ole FUCK YOU.
Oh yea?!
Here is a big ole FUCK YOU.
You are simply stunning! I hate to sound like a broken record but there is NO WAY you can be 52 years old! You really don't know how you have motivated me to get my shit together again. I was *this close* to "accepting" I am 40 plus. I HATE to hear my husband say, "Baby, you aren't young anymore."
Oh yea?!
Here is a big ole FUCK YOU.
LOL! you are so funny!!
Thank you! But you can tell me as much as you want. You know why? because you'll be telling yourself as well and you will fight to look good, even if it takes looking at my picture and being motivated.
DO NOT allow anyone to convince you that you are too old to do ANYTHING. When I'm 75 and beyond I'm going to look HOT and that's because I made that decision. No one can tell me what I can or cannot do. Everytime I tell that to my husband I see the shock in his face, then fear. Because people see how strong you are and they know they can't make you feel bad or guilty. I know really can do anything I want! More power to you!
needtogetaas
New member
elite is lucky to have you girl.
Beachboy6294
New member
Congrats that is so awesome!!
Black Boxster
New member
Thandie,
Congrats! and you are truly inspirational!!! I just read every page in this thread...unbelievable! My wife looked at your photos before we went to the gym tonight...you got her 42yr young, and my 44yr behind twice as motivated. You look stunning and it's a honor to post in your thread.
Thank you so much for keeping the energy alive and showing all of us 40+ that it can be done with hard work and dedication.
Great job Sister!!
Congrats! and you are truly inspirational!!! I just read every page in this thread...unbelievable! My wife looked at your photos before we went to the gym tonight...you got her 42yr young, and my 44yr behind twice as motivated. You look stunning and it's a honor to post in your thread.
Thank you so much for keeping the energy alive and showing all of us 40+ that it can be done with hard work and dedication.
Great job Sister!!
I tok a week off from training in order to give my body some rest.
Today I started on a new training routine that will allow me to build muscles. I don't want much more, but a couple of lbs of lean muscles. I'll post that later on..
I also took a week off from dieting. I Thoroughly enjoyed myself eating cookies, too many almonds and other things I normally don't eat. Today, however is back on track with one day cheat MEAL per week, not a cheat day. So, I'll keep that to a minimum and will try not to go too far off on my cheats. I really enjoy eating clean. I feel good all of the time!
Today I started on a new training routine that will allow me to build muscles. I don't want much more, but a couple of lbs of lean muscles. I'll post that later on..
I also took a week off from dieting. I Thoroughly enjoyed myself eating cookies, too many almonds and other things I normally don't eat. Today, however is back on track with one day cheat MEAL per week, not a cheat day. So, I'll keep that to a minimum and will try not to go too far off on my cheats. I really enjoy eating clean. I feel good all of the time!
amie
New member
Well Miss Thandie!
Or should I say WOW! Sorry I have been absent for so long, life stuff you know. Your pics are fantastic! Your physique is amazing, 52? Really? I sure as heckwouldn't want to have to stand next to you on stage! ( I mean that in the nicest way :~) )
Congrats!
Amie
Or should I say WOW! Sorry I have been absent for so long, life stuff you know. Your pics are fantastic! Your physique is amazing, 52? Really? I sure as heckwouldn't want to have to stand next to you on stage! ( I mean that in the nicest way :~) )
Congrats!
Amie
Thank you, Amie!
Where have you been? I thought we lost you here!
Yes, really I am 52. Have you done another show?
I'm taking off till the spring. I was doing to do Worlds in November, but I decided to stay off till the Spring. I want to build a couple of lbs of lean muscles or at least have the illusion I have more muscles. I want to stay feminine. Besides I love fashion waaayyyy too much to get big.
I'm sure you look amazing..
I've taken off from training due to and anjury on my elbow that required cortizone shot (very painful)and the fact that I'm over trained. I knwe that, but it's hard for me to take off. Anyway, I finally did it! I'm feeling better from my elbow and more rested from the time off.
I'm back to the gym on Monday and hopefully I'm good to go.
I have changed my program to DC as some of you know. I'm a bit worry, b/c I'm not sure if this will work for me considering that I'm a figure competitor and not BB. Everyone tells me it will. Fortunately, I only want to gain about 10 lbs or less of muscles. Unfortunately, b/c of being a woman and at 52, it's a lot harder to gain any muscles, so I'm taking it to the extreme. I guess it's an experiment!Ha! I don't know of any woman my age doing the DC program and the results it will attain.
I will let you all know how it goes..
I'm back to the gym on Monday and hopefully I'm good to go.
I have changed my program to DC as some of you know. I'm a bit worry, b/c I'm not sure if this will work for me considering that I'm a figure competitor and not BB. Everyone tells me it will. Fortunately, I only want to gain about 10 lbs or less of muscles. Unfortunately, b/c of being a woman and at 52, it's a lot harder to gain any muscles, so I'm taking it to the extreme. I guess it's an experiment!Ha! I don't know of any woman my age doing the DC program and the results it will attain.
I will let you all know how it goes..
Thanks, OneBreath!
It is very hard to take time off, but I'm so glad I did, b/c I feel 100 times better and I was stronger on my lifts this morning. So, I had an awesome workout starting today. From now on, when I start feeling like I need time off, I'll just listen to my body and just chill for a week.
Tatyana
Elite Mentor
LOLOLOLOLOL
We may have to rename the women's section the doggpound.
I may let Dante know that there are a few of us documenting our DC journals.
Sorry to hear about your injury.
One good thing about DC training is that it is only 3 times a week, 4 max.
You may find that with the extra recovery time you will put on muscle.
We may have to rename the women's section the doggpound.
I may let Dante know that there are a few of us documenting our DC journals.
Sorry to hear about your injury.
One good thing about DC training is that it is only 3 times a week, 4 max.
You may find that with the extra recovery time you will put on muscle.
Yes, I'm doing the 2 split and so far I'm loving it. I no longer have to do so many exercises per body part as I used to. I think my body is loving it too
I'll star recording it soon. Just making sure I'm getting the hang of it.
