June competition preparation..

[mommalu]

DAMN~ You look GREAT!!!
You give me such motivation.

 

[Thandie]

Thanks, Mommalu! But, notice the chubby/fluffy abs. I'll get better, however..

Correction: I've put on 9 lbs, therefore I'm 113 lbs. I'll stop here and stay here for at least a week and hit it very hard. Then, I'll start going down in weight, very slooowly..
This is a new routine I started today.


Week 1, Legs
Exercise Sets Rep Counts
4 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 105x10, 115x8, 135x6, 155x4


Sumo DB Squat: 2 warm ups 90x10- 80x10- 90x6. 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 75x10-60x10 -75x6. Heavy-Light-Heavy
superset
So, set of 10, drop weight, do 10 more, then back to original
Leg Curl: 2 work sets 50x10, 40x10, 50x6 weight for 6 more. This will be very hard.

Straight leg Deas lifts: 2 work sets 95x12, 100x12, 100x10

Cardio: 30 minutes on the ellyptical machine.

I'm so sore I can barely walk. My calves, glutes, hams and quads are screaming and throbbing. It's painful to go up and down stairs. It's all good!!

 

[Black Boxster]

Thanks, Mommalu! But, notice the chubby/fluffy abs. I'll get better, however..

Thandie if you call that Chubby, you need glasses!! First thing I noticed is the tear drops on your quads look more developed, also out shoulders look fuller, along with better width on your Lats......Great job!!!!!!!!!

 

[Thandie]

Thandie if you call that Chubby, you need glasses!! First thing I noticed is the tear drops on your quads look more developed, also out shoulders look fuller, along with better width on your Lats......Great job!!!!!!!!!

I'm a crazy perfectionist. Well, my abs are chubby. It drives me crazy, but that's part of the deal.
Thank you! I've noticed my back and legs are filling up nicely, but if you noticed shoulders as well, that's great. Can't wait to see what it will look like once I get rid of some body fat.

 

[Thandie]

Week 1, Chest/Shoulders/Triceps
Exercise Sets Rep Counts
3 warm up sets whatever you want. Keep the reps high.
Decline DB Press 4 work sets 25x10, 27.5x8, 30x6, 32.5x4

2 warm up sets
Incline DB Fly 4 work sets 15x15, 20x12, 20x10, 20x8
superset
Incline DB Press 4 work sets 20x15, 25x12, 30x10, 30x8

Seated DB Military Press 3 work sets 15x15, 20x10, 20x10
superset
DB Lateral Raise 3 work sets 12x10, 15x8, 15x6

Seated dips with a med. ball on my lap) 4 work sets 25x15, 25x12, 25x12, 35x8

Overhead Cable Triceps Extension (rope) 4 work sets 20x8, 30x10, 25x12, 25x15

Cardio: 30 minutes on treadmill at 3.1 at a 11% incline.

 

[Thandie]

Week 1, Back
Exercise Sets Rep Counts
Chin ups (wide & narrow) -60x12, -60x15, -60x12

3 warm up sets whatever you want. Keep the reps high.
T-Bar Row 3 work sets 25x10, 30x8, 40x6

Seated Cable Row 3 work sets 75x10-60x10-75x6. 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.

Lat Pulldown 3 work sets 85x10-55x10-85x6. 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 35'sdbx25, 35x25, 35x25

Sumo Deadlift 3 work sets 85x15, 145x12, 145x12

Cardio: 30 minutes treadmill at 3.2 at 11% incline.

 

[Thandie]

Week 2, Legs
Exercise Sets Rep Counts

2 warm up sets
Leg Press 3 work sets 240x20, 330x20, 470x12
superset
Hack Squat 3 work sets 95x20, 115x15, 115x15

Walking Lunge 3 work sets 20's DBx20, 20x20, 20x20
monsterset
Leg Extension 3 work sets 60x20, 60x20, 60x20
monsterset
Leg Press 3 work sets 420x20, 420x20, 470x12


Ham/Glute Raise 3 work sets 50x15, 50x15, 50x15


Cardio: 30 minutes on treadmill at 3.2 at an 11% incline
My legs are shot. I could barely walk out of the gym.

 

[Thandie]

Week 2, Chest/Shoulders
Exercise Rep Counts
2 warm ups sets
Incline DB Press 3 work sets 25x15, 30x12, 25x15
Superset
Cable Decline Fly 3 work sets 20x15, 30x10, 20x15

Incline DB Press 3 work sets 30x10, 32.5x10, 30x10

Pushups 3 work sets failure (as many as it takes)
monsterset
DB Military Press (Bradfords) 3 work sets 25x15, 30x12, 30x12
monsterset
DB Lateral 3 work sets 12x15, 12x15, 12x15
monsterset
Mid points 3 work sets 25x15, 30x15, 25x20

Cardio: treadmil at 3.2 at an 11% incline. I'm loving this for cardio.

 

[ironwings]

Are you doing 30 minutes after each weight session? Any other cardio or do you wait until closer to comp time?

Glad your liking the treadmill - I'm hooked.

 

[Thandie]

Are you doing 30 minutes after each weight session? Any other cardio or do you wait until closer to comp time?

Glad your liking the treadmill - I'm hooked.

Yes, only 30 minutes after each weight session. I'm doing this to ensure my bf wont get out of hand. I will do more cardio when I'm closer to comp.

Yea! Thank you for posting the treadmill cardio. I'm also hooked!