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yes, that's another version of it. I love doing that when doing legs.
June competition preparation..
- Thread starter Thandie
- Start date
yes, that's another version of it. I love doing that when doing legs.
Week 2, Arms
Exercise Rep Counts
Barbell Curl 3 warm up sets as many as you want. Keep the reps high.
3 work sets 25x15, 30x15, 40x8
Skullcrusher (EZ Curl Bar) 3 warm up sets as many as you want
3 work sets 25x15, 35x15, 40x8
Standing DB Curl 3 work sets Sets of 8 reps. Start light and make 5 pound jumps until you can't move.
"run-the-rack" I started with (7.5 DB, 10, 12.5, 15, 17.5, 20) and wet up to 20lbs
Seated dips with a 35lb plate on lap. 3 work sets 30, 30, 30
Cable Curl (Rope) 3 work sets 20x15, 30x12, 40x10
superset
Cable Triceps Extension (V-grip) 3 work sets 20x15, 30x12, 30x10
Cardio: treadmill at 3.00 at an 11% incline. I'm not really working hard here, just want to keep my heart rate going.
I'll be working harder by February.
Exercise Rep Counts
Barbell Curl 3 warm up sets as many as you want. Keep the reps high.
3 work sets 25x15, 30x15, 40x8
Skullcrusher (EZ Curl Bar) 3 warm up sets as many as you want
3 work sets 25x15, 35x15, 40x8
Standing DB Curl 3 work sets Sets of 8 reps. Start light and make 5 pound jumps until you can't move.
"run-the-rack" I started with (7.5 DB, 10, 12.5, 15, 17.5, 20) and wet up to 20lbs
Seated dips with a 35lb plate on lap. 3 work sets 30, 30, 30
Cable Curl (Rope) 3 work sets 20x15, 30x12, 40x10
superset
Cable Triceps Extension (V-grip) 3 work sets 20x15, 30x12, 30x10
Cardio: treadmill at 3.00 at an 11% incline. I'm not really working hard here, just want to keep my heart rate going.
I'll be working harder by February.
Week 2, Legs
Exercise Sets Rep Counts
2 warm up sets 150x20, 150x20
Leg Press 3 work sets 240x20, 330x20, 420x20
superset
Leg Extension 3 work sets 70x10, 70x15, 60x20
Walking Lunge 2 work sets Do these until you can't stand up. If it takes more than 80 lunges, use weight. Used 20# on each side.
Leg Curl 3 work sets 50x12, 60x10, 60x10
Butt blaster 3 work sets 40x15, 50x15, 60x12
Cardio: Treadmill at 3.2 at an 11% incline.
I am so sore!!! Why do I bother saying that. I'm always in pain; 24/7
Exercise Sets Rep Counts
2 warm up sets 150x20, 150x20
Leg Press 3 work sets 240x20, 330x20, 420x20
superset
Leg Extension 3 work sets 70x10, 70x15, 60x20
Walking Lunge 2 work sets Do these until you can't stand up. If it takes more than 80 lunges, use weight. Used 20# on each side.
Leg Curl 3 work sets 50x12, 60x10, 60x10
Butt blaster 3 work sets 40x15, 50x15, 60x12
Cardio: Treadmill at 3.2 at an 11% incline.
I am so sore!!! Why do I bother saying that. I'm always in pain; 24/7
Great Job!! I'm going to try those butt blasters on Wednesday as it's MY leg day
Could you/would you please post your meals for us to see. I'm always looking for new and exciting things to try(is there such a thing when you eat clean??)
I will post some of my meals. You're not going to find anything exciting. Pretty boring, but that's how I like to eat. Remember, you crave what you normally eat. I eat the same thing everyday from meal #1 to #4, and don't want to even think of changing it. I love oatmeal, egg whites, yams. Can't get enough
I'm going to yet another nutrition school where I'm learning how to curve the urge of eating sweets, among other things. Having sweet potato is one way. And it works..
Week 2, Chest/Shoulders
Exercise Rep Counts
3 warm ups sets
Flat Barbell Press 3 work sets 70x10, 85x8, 65x15
superset
Cable Fly 3 work sets failure (as many as it takes) 20x failure
Decline Fly 3 work sets 20x20, 25x10, 30x10
superset
Pushups 3 work sets failure (as many as it takes)
DB Side Laterals 4 work sets Sets of 8 reps. Ascending in weight. 5 pound jumps. Go until failure.
run-the-rack
Mid-points 3 work sets 25x15, 30x12, 30x12
DB shoulder press 3 work sets 20x15, 20x15, 20x15
Cardio: 30 minutes on treadmill at 3.3 at a 12% incline.
Here are my meals of the today.
Meal #1 3 scrambled egg whites.
1/3(uncooked) cup oatmeal
1 large cup of green tea with cloves and stevia.
#2 Protein shake with glutamine, fruit of life, CLA, etc...
#3 2.5 oz of chicken with a salad and 1/2 cup of brown rice.
#4 2.5 oz of organic yams.
#5 Same as 3, but 1/3 of brown rice.
Large green tea.
#6 Same as 4.
#7 3 3/4 oz of baked chilean sea bass.
3 oz Broccoli with garlic.
#8 Casein protein drink.
Sometimes I have organic raspberries or strawberries around 8 pm.
Dinner always changes, but I love Chilean sea bass.
I'm very particular with my food. As I mentioned before, I have 90% organic food. Don't eat processed, with the occasional dessert.
The food is basically made with lemon juice, garlic, some salt and herbs if required such as cornish hen, which I love roasted with garlic and herbs. I eat very clean. I also don't cook, but have someone who does and makes things exactly as I ask. I guess you can call me hardcore.
Are you bored yet?
I know, but that's how I like to eat. When going to a restaurant, I drive them a bit crazy.
Like MkM, I've been eating some of the samethings for years. Like otameal, I've been eating that for breakfast for so long I can't remember when I didn't. I think in the 80's.
Now you know more about me then you cared to, ha!
Exercise Rep Counts
3 warm ups sets
Flat Barbell Press 3 work sets 70x10, 85x8, 65x15
superset
Cable Fly 3 work sets failure (as many as it takes) 20x failure
Decline Fly 3 work sets 20x20, 25x10, 30x10
superset
Pushups 3 work sets failure (as many as it takes)
DB Side Laterals 4 work sets Sets of 8 reps. Ascending in weight. 5 pound jumps. Go until failure.
run-the-rack
Mid-points 3 work sets 25x15, 30x12, 30x12
DB shoulder press 3 work sets 20x15, 20x15, 20x15
Cardio: 30 minutes on treadmill at 3.3 at a 12% incline.
Here are my meals of the today.
Meal #1 3 scrambled egg whites.
1/3(uncooked) cup oatmeal
1 large cup of green tea with cloves and stevia.
#2 Protein shake with glutamine, fruit of life, CLA, etc...
#3 2.5 oz of chicken with a salad and 1/2 cup of brown rice.
#4 2.5 oz of organic yams.
#5 Same as 3, but 1/3 of brown rice.
Large green tea.
#6 Same as 4.
#7 3 3/4 oz of baked chilean sea bass.
3 oz Broccoli with garlic.
#8 Casein protein drink.
Sometimes I have organic raspberries or strawberries around 8 pm.
Dinner always changes, but I love Chilean sea bass.
I'm very particular with my food. As I mentioned before, I have 90% organic food. Don't eat processed, with the occasional dessert.
The food is basically made with lemon juice, garlic, some salt and herbs if required such as cornish hen, which I love roasted with garlic and herbs. I eat very clean. I also don't cook, but have someone who does and makes things exactly as I ask. I guess you can call me hardcore.
Are you bored yet?
I know, but that's how I like to eat. When going to a restaurant, I drive them a bit crazy.
Like MkM, I've been eating some of the samethings for years. Like otameal, I've been eating that for breakfast for so long I can't remember when I didn't. I think in the 80's.
Now you know more about me then you cared to, ha!
Week 1 Back
Exercise Sets Reps
Sumo deadlifts 5 warm up sets 15 to 20 reps.
3 work sets 145x5, 155x5, 165x4 (tried to go up to 175; darn, couldn't get up the ground.
Close-grip lat pull downs 3 warm sets. 15 reps each.
3 work sets 70x15, 70x15, 85x12
Superset
Sumo deadlifts (NO Typo) 3 work sets 115x15, 115x15, 115x15
Seated cable row 2 warm up set
3 work sets 45x10 add 10lbs, 55x10 add 10, 75x10 (that's one set)
Cardio: Treadmill 3.3 at 12% incline. Ouch!
Exercise Sets Reps
Sumo deadlifts 5 warm up sets 15 to 20 reps.
3 work sets 145x5, 155x5, 165x4 (tried to go up to 175; darn, couldn't get up the ground.
Close-grip lat pull downs 3 warm sets. 15 reps each.
3 work sets 70x15, 70x15, 85x12
Superset
Sumo deadlifts (NO Typo) 3 work sets 115x15, 115x15, 115x15
Seated cable row 2 warm up set
3 work sets 45x10 add 10lbs, 55x10 add 10, 75x10 (that's one set)
Cardio: Treadmill 3.3 at 12% incline. Ouch!
You will get it - even if once off the ground! And those cable rows are looking pretty heavy there missy.
Yes IW, I cant wait to do sumos at 200lbs. But, first I need to make it to 175, lol!
Week #2 - DAY 4: ARMS
Exercise Set counts Rep counts
BARBELL CURL 2 WARM UP SETS WARM UP REP COUNT OPTIONAL. 4 WORK SETS 50x8, 40x10, 45x10, 40x12
DB SKULLCRUSHER 2 warm up sets
4 work sets 45x8, 45x10, 45x10, 35x12
STANDING CABLE CURL (EZ BAR)2 WARM UP SETS
4 WORK SETS 40x8, 30x10, 30x10, 30x12
MONSTER SETS
STANDING TRICEPS EXTENSION (CABLE)2 warm up sets
4 work sets 30x8, 30x10, 30x10, 35x12
STANDING DB HAMMER CURLS 2 WARM UP SETS
4 WORK SETS 20x8, 17.5x10, 17.5x10, 15x12
Mid points 4 work sets 25x12, 30x12, 30x12, 25x12
Cardio: Treadmill at 3.2 at 12% incline
Week #2 - DAY 4: ARMS
Exercise Set counts Rep counts
BARBELL CURL 2 WARM UP SETS WARM UP REP COUNT OPTIONAL. 4 WORK SETS 50x8, 40x10, 45x10, 40x12
DB SKULLCRUSHER 2 warm up sets
4 work sets 45x8, 45x10, 45x10, 35x12
STANDING CABLE CURL (EZ BAR)2 WARM UP SETS
4 WORK SETS 40x8, 30x10, 30x10, 30x12
MONSTER SETS
STANDING TRICEPS EXTENSION (CABLE)2 warm up sets
4 work sets 30x8, 30x10, 30x10, 35x12
STANDING DB HAMMER CURLS 2 WARM UP SETS
4 WORK SETS 20x8, 17.5x10, 17.5x10, 15x12
Mid points 4 work sets 25x12, 30x12, 30x12, 25x12
Cardio: Treadmill at 3.2 at 12% incline
You should try them. If you do DB sumos it will work your quads, inner thighs and glutes. If you do sumos with a bar, it works your lower back, glutes and quads. Love it!!
