June competition preparation..

[Thandie]

Any updates???? How about a link to some of those great new AVI pics!!!!..that was a nice please

I've been pretty busy and neglected to update, but here I am.
BB, I have a website, but I don't have all my modelling work there. You'll see a lot of my shots as I change them.

Your wife is very pretty! Is she going to post at EF?

Today, didn't have much strength. I hate it when that happens and there's nothing I can do. I tried to push myself as much as I could, but it seems the effort was minimum. Another day!


Legs
Week 2
Exercise Sets Rep Counts

5 warm up sets 85, 105, 105, 105, 125
Squat 2 work sets 135 lbs as mnay times as you can squat it. Be safe. Use safety bars!

Leg Extension 3 work sets 60x15, 80x20, 105x10

Leg Press 3 work sets 270x10, drop to 180x15, back up 270x8 (without stopping.
Yo-Yo Set Be safe here!

Stationary Lunge 2 work sets 40x10 steps each leg, step forward and recover backwards.
superset
Iso-Lateral Prone Leg Curl 2 work sets 25x15, 25x15 (each leg)

Abs.
NO cardio today.

 

[Black Boxster]

Your wife is very pretty! Is she going to post at EF?

^^^^^^^^^
LOL...That's my 17yr old daughter Alexandrea in my AVI ..... that was from her last home game of Football cheereleading this year........My Wife will love the idea that you thin she is that young!! I'm still trying to convince my wife to join EF, I think it will be a great help to her

 

[Thandie]

Wednesday
Abs and Calves
Exercise Sets Rep Counts
ABS:

Hanging Leg Raises 4 work sets 20, 20, 20, 20 Add weight now. Use a DB, holding it with your feet
monsterset
Cable Crunches 4 work sets 15, 15, 15, 15 Use a twist. So crunch down to left, down to right, straight down.
monsterset That’s one rep. This is going to BURN
Frog Kicks 4 work sets 25, 25, 25, 25

Plank 4 work sets Hold for as long as you can!

CALVES:

Smith Machine Calf Raise 4 work sets 105x15, 125x12, 125x12, 130x10
superset
Seated Calf Raise 4 work sets 45x15, 45x15, 45x15, 45x15

Leg Press Calf Raise 4 work sets 150x20, 150x20, 150x20, 150x20

Standing Calf Raise 3 work sets 65x30, 65x30, 65x30

Treadmill 3.2 at 11% incline.

Damn! I'M SOOOOOOO SORE...

 

[Black Boxster]

Holy Shit!...that is ALOT of Calve work! I've never done that many sets...do you recommend that can of volume all the time????

 

[Thandie]

Holy Shit!...that is ALOT of Calve work! I've never done that many sets...do you recommend that can of volume all the time????

Calves are a genetic thing, but you can build them to some degree. If you squat going down to the grown and have pretty decent calves, you don't even need to do them. I have thin calves and I'm trying to build these suckers. So far they're getting there. I only do calves once a week.

 

[Thandie]

Week 2, Chest/Shoulders
Exercise Rep Counts
1-2 warmups as many as you want, but the first work set will warm you up nicely
Flat DB Press 3 work sets 35x15, 30x12, 20x20
monsterset
Incline DB Press 3 work sets 20x20, 20x12, 20x15
monsterset
Db Side Laterals 3 work sets 12x20, 12x20, 12x20
monsterset
Pushups 3 work sets "guy" pushups to failure, then drop to "girl" pushups to failure (HOLY SHIT!)

DB Side Laterals 4 work sets Sets of 15 reps. Ascending in weight. 5 pound jumps. Go until failure.
run-the-rack

Midpoints: 3 work sets 30x15, 30x15, 25x12

Ellyptical machine 30 minutes.

 

[ironwings]

Week 2, Chest/Shoulders
Exercise Rep Counts
1-2 warmups as many as you want, but the first work set will warm you up nicely
Flat DB Press 3 work sets 35x15, 30x12, 20x20
monsterset
Incline DB Press 3 work sets 20x20, 20x12, 20x15
monsterset
Db Side Laterals 3 work sets 12x20, 12x20, 12x20
monsterset
Pushups 3 work sets "guy" pushups to failure, then drop to "girl" pushups to failure (HOLY SHIT!)

DB Side Laterals 4 work sets Sets of 15 reps. Ascending in weight. 5 pound jumps. Go until failure.
run-the-rack

Midpoints: 3 work sets 30x15, 30x15, 25x12

Ellyptical machine 30 minutes.

Looking good Thandie! Your competition is in June again this year?

 

[Thandie]

Looking good Thandie! Your competition is in June again this year?

Thanks IW!

My first competition is at the end of April. I'll probably do about 3 or 4. I have to see how long I can diet. I only did 3 this year with no problems, but by the 4th I was done and I needed time off. Listening to my body is number one..

 

[ironwings]

Thanks IW!

My first competition is at the end of April. I'll probably do about 3 or 4. I have to see how long I can diet. I only did 3 this year with no problems, but by the 4th I was done and I needed time off. Listening to my body is number one..

Can't wait! I love your dedication and consistency! Your workouts are looking great...

 

[Thandie]

Can't wait! I love your dedication and consistency! Your workouts are looking great...

Thanks IW!