June competition preparation..

[Thandie]

Week 2, Back-Traps
Exercise Rep Counts
One-Arm DB Row 3 warm up sets as many as you want
4 work sets 35x12, 35x12, 35x12, 35x12 (each arm)

Wide Grip Cable Row 2 warm up sets as many as you want
4 work sets 60x15, 65x15, 75x10, 85x5

2 warm up sets as many as you want
Bent-Over Barbell Row 3 work sets 60x15, 60x15, 60x15
superset
Sumo Deads 3 work sets 115x15, 115x15, 115x15

Barbell Shrug 4 work sets 90x20, 85x20, 90x15, 100x10

Cardio: Ellyptical machine 20 minutes. I was very tired today and that was all I could do..

 

[ironwings]

I was very tired today and that was all I could do.

Know how you feel. I was up at 2:30 this morning and couldn't sleep. Cardio this morning was painful! Your strength is looking great!

 

[Thandie]

I was very tired today and that was all I could do.

Know how you feel. I was up at 2:30 this morning and couldn't sleep. Cardio this morning was painful! Your strength is looking great!

IW, I appreciate you saying my strength is looking great because I thought my strength was lacking and was very upset about. Sometimes others bring us back to reality. Thanks!

 

[Thandie]

Week 1, Legs
Exercise Sets Rep Counts

Squats 4 warm up sets As many as you would like
4 work sets 115x10, 135x8, 155x5, 160x5

Hack Squat 4 work sets 115x20, 135x15, 155x12, 15510 (couldn't make it to 155lbs today)
superset
Leg Curl 4 work sets 50x12, 50x15, 60x10, 65x8

Leg Press 4 work sets 240x12, 330x15, 420x10, 420x8 (couldn't make it to 470 lbs, dang!)
superset
Leg Extension 4 work sets 50x15, 60x15, 60x15, 60x15

The gym was absolutely iced cold as they turn the heat off at night, so 5:45am was unbearable to workout.
Couldnt do any cardio, just wanted to go home and jump in a hot shower..

 

[Thandie]

Week 1, Chest/Shoulders/Triceps
Exercise Sets Rep Counts
3 warm up sets whatever you want. Keep the reps high.
Flat DB Press 4 work sets 32.5x10, 35x5, 35x5, 35x5

2 warm up sets as many as you want
Incline DB 4 work sets 30x12, 30x12, 30x12, 30x12
superset
Cable Fly 4 work sets 15x15, 20x12, 15x10, 15x8. Was toast, couldn't go any higher.

DB Lateral Raise 3 work sets 12x15, 15x10, 17.5x5
monsterset
Pushups 3 work sets 15, 15, 15 OUCH!
monsterset
Seated dip w/45lb plate on my lap. 4 work sets 12, 15, 10
monsterset. Needed time to breath..
DB upright rows 4 work sets 15x15, 20x15, 20x15

Mid points 3 work sets 27.5x12, 30x12, 30x12

Cardio: 30 minute treadmill at 3.2 at a 11% inclibe.

 

[Thandie]

Just testing I can post a picture. Finally!
This was taken November 9th. Building stage..

 

[mommalu]

What are mid points?
I know what you mean by the gym being cold. Mine is so cold I have to were 2 shirts(one being a long sleeve shirt.
You're awesome!!

 

[Thandie]

What are mid points?
I know what you mean by the gym being cold. Mine is so cold I have to were 2 shirts(one being a long sleeve shirt.
You're awesome!!

You're not too bad yourself, Mommalu!
Thank you for helping me posting pics!

Ok, Midpoints: The same as doing side lateral, but this time you take very heavy weights, like 30lbs DB. Let your arms hang without bending. Attempt to do a side lateral with the straigth arms. However, you wont be able to because of the weight being too heavy. You'll be able to move your arms just a few inches out and back. This will help give the round peak at the top center of your delts. Perfect delts!
Ackward exercise, but your shoulders will love it.
Let me know if you didn't gett this..

 

[ironwings]

Just testing I can post a picture. Finally!
This was taken November 9th. Building stage..

You look great Thandie!!

 

[Thandie]

You look great Thandie!!

Well, I've added about 2 more lbs. and I feel soft and fat like a cow. I've increased my macros to 150p, 250-300c, 35f.
I'll take more pics this weekend and hopefully I wont be frightened! Lol!
I'll post those as well..