June competition preparation..

[Bikini Mod]

It has been MANY years since I have trained or even WANTED to train with anyone else. Has its pro's and con's but overall until there is some hyuge change in my life I don't see me going back to training with someone else. And even then it will most likely be my girls!!!

 

[vixensghost]

I'd be bored if I did not train with a partner. I tried it, hated it! I like having someone kick my ass if I'm getting slack. I also like kicking my TP's ass if they too are not giving it their all.


When is the comp? Count down minus how many days? This weekend? I've lost track.

 

[chazk]

I'd be bored if I did not train with a partner. I tried it, hated it! I like having someone kick my ass if I'm getting slack. I also like kicking my TP's ass if they too are not giving it their all.


When is the comp? Count down minus how many days? This weekend? I've lost track.

You need a Ipod LOL. Once you get the music you want and playlist set ,Music can really fuel the workouts.

 

[vixensghost]

You need a Ipod LOL. Once you get the music you want and playlist set ,Music can really fuel the workouts.

I just bought an iPod Nano. I still like my training partner though.

 

[Thandie]

A cut and paste from my post to mydawgs...



Both of you ladies ROCK!

Thank you, Bikinmom!!
I have respect and admiration for you as well. You are very giving and that's a quality many people lack.

I decided I'm not having a trainer anymore. It's a waste of time for people like me who knows what to do at this point. If you're new at this, I recommend to get a trainer because you need good form when working out.
That said, I have a temporary partner. I promised a woman at the gym who is very sweet and wants to compete that I'd show her 'the ropes'. I believe in giving and feel very fortunate that I stayed the course through the years and has gotten me this far. I had many people helping me along the way so I feel I must give to other as well.

Back on track today. Back, traps and abs. Didn't do any cardio since I have to recup from my weekend marathon.

God, I missed checking on you guys!!

 

[Thandie]

Back to 107.6lbs.
Did a very intense, high volume leg workout. My new trainer is killing me, but that's what I asked for. Don't feel like doing cardio after such a workout.

 

[localgirl]

When is your competition?

Lookin' good lady

 

[Thandie]

When is your competition?

Lookin' good lady

Thank you!
My comp is June 28th, in NYC..

 

[Thandie]

When is your competition?

Lookin' good lady

Thank you!
My comp is June 28th, in NYC..

 

[Thandie]

106.4lbs today.
Did a great chest and shoulders workout and 30 minutes cardio.
I should be doing 40 minutes cardio, but I have been tired lately. I'll do it tomorrow, no excuses..

 

[GUARDIAN]

106.4lbs today.
Did a great chest and shoulders workout and 30 minutes cardio.
I should be doing 40 minutes cardio, but I have been tired lately. I'll do it tomorrow, no excuses..

i have been feeling the same way. but i have been keeping my eye on the prize. it keeps me motivated. about to do an hour's worth in a little bit. already did 45 mins this morning.

 

[Thandie]

i have been feeling the same way. but i have been keeping my eye on the prize. it keeps me motivated. about to do an hour's worth in a little bit. already did 45 mins this morning.

Awesome!
I have been tired lately and I think ready for a little brake from comp. Not looking to brake my eating habits, which is always clean, but the last few weeks of comp is very tight. Not enough food. I am ready to eat a bit more freely.

 

[Thandie]

106.2lbs today

Did my 40 minutes cardio, 30 minutes abs and actually feel much better. 8 days to go to comp day!!

 

[Thandie]

Today 106.4lbs.

45 minutes cardio and posing.
Was a bit crancky this morning, but I'm feeling better now. Because of the dieting, this is the time we get crancky.

 

[Thandie]

106.4lbs.

Played tennis for an hour. It was far more interesting then the 45 minutes on the ellyptical machine I require for this week.

Today is a high carb day, but feel really full when I eat. I rarity!. I'm usually hungry lately. Let's see what happens later on.

I'm not getting the 1.5 gallon of water, instead is about 1g. Boy, I have a tough time doing 1.5g. Somehow I should get it done today..

 

[Thandie]

106 lbs today..
Did legs at 80% intensity. Abs 100% intensity.

Will do 20 minutes cardui session this afternoon.
Today is my second day of carb load at 150c.

I'm filling good, just a bit edgy as a result of the diet.

Will post pictures tomorrow or wednesday..

 

[chazk]

106 lbs today..
Did legs at 80% intensity. Abs 100% intensity.

Will do 20 minutes cardui session this afternoon.
Today is my second day of carb load at 150c.

I'm filling good, just a bit edgy as a result of the diet.

Will post pictures tomorrow or wednesday..

can't wait for pics ( I mean i can wait but just like to see them ). I hope you sweep you're class and take the overall

 

[mydawgs]

Hey girl, I had a hard day today...hope yours was better...I feel like a water buffalo!

Lookin foward to that SUGAR!!!!!

(((((((((((good thoughts)))))))))))) flying your way!

 

[vixensghost]

Hows my girl(s) today?

Sorry, I've not been around. Work has been kicking my ass. I also had to fly to Ct. to help put my brother since he shattered his ankle! Yikes.

Have thought about you and hoped all is going well.

 

[Thandie]

Hey girl, I had a hard day today...hope yours was better...I feel like a water buffalo!

Lookin foward to that SUGAR!!!!!

(((((((((((good thoughts)))))))))))) flying your way!

I thought about how you were doing. Hang in there, girl, is almost over.

Unlike you, today was my high carb day, but from here I'll be decarbing till friday, then back up. My bitchiness will be on Wednesday..

I am soooo looking forward to some sugar!!!
My nutritionist put me on a ONE DAY CHEATING; Damn! Then go back to 100c for a week, then go to 150c.
I thought I was going to have a food festival. Not so fast!!

Are you feeling bloated? Are you drinking the water? Do you drink tea? Green tea usually helps me.

Good, peaceful thoughts to you, my dear lady!!!
Think about how freaking awesome you will be!!

 

[Thandie]

Hows my girl(s) today?

Sorry, I've not been around. Work has been kicking my ass. I also had to fly to Ct. to help put my brother since he shattered his ankle! Yikes.

Have thought about you and hoped all is going well.

Glad you're back!!
All is well here. Getting close to com. Although I'm doing ok, I'm still a bit edgy. Wednesday might be another story.

Hope your brother's ankle is better...

 

[Tatyana]

Glad you're back!!
All is well here. Getting close to com. Although I'm doing ok, I'm still a bit edgy. Wednesday might be another story.

Hope your brother's ankle is better...

I feel for you, I always feel as sick as a dog with nerves for about two weeks before a comp.

Then in the last few days I am too knackered to feel nervous.



The last week is always the most exciting and scary, I am just excited for you.

I love it you are competing, it really does help me keep the focus just when you wonder 'why'?

I think we do it for the same reason.

 

[Thandie]

I feel for you, I always feel as sick as a dog with nerves for about two weeks before a comp.

Then in the last few days I am too knackered to feel nervous.



The last week is always the most exciting and scary, I am just excited for you.

I love it you are competing, it really does help me keep the focus just when you wonder 'why'?

I think we do it for the same reason.

Thanks Tat:
I don't get nervous till the night before comp. and the day of, naturally.

I'm glad I can help keep you focus. I find that, to be the most challenging part. So, anything we can do to stay focus, is great..

I need to compete because that's how I can get in top shape. I can stay in great shape without the competititon, but is not with an edge like this does.

Today 106.4lbs even after my high carb day.

Did back & biceps with abs at 80% intensity. Will do 25 minutes cardio later.

Here are some pics I had taken this afternoon. Unfortunately they came out too light once I uploaded them.


http://s25.photobucket.com/albums/c58/miki49/?action=view&current=4DaybeforeJune28thcompF0001.jpg


http://s25.photobucket.com/albums/c58/miki49/?action=view&current=4DaysbeforeJune28thcompS0001.jpg


http://s25.photobucket.com/albums/c58/miki49/?action=view&current=4DaysbeforeJune28thcompB0001.jpg

 

[mydawgs]

Thanks Tat:
I don't get nervous till the night before comp. and the day of, naturally.

I'm glad I can help keep you focus. I find that, to be the most challenging part. So, anything we can do to stay focus, is great..

I need to compete because that's how I can get in top shape. I can stay in great shape without the competititon, but is not with an edge like this does.

Today 106.4lbs even after my high carb day.

Did back & biceps with abs at 80% intensity. Will do 25 minutes cardio later.

Here are some oics I had taken this afternoon


http://s25.photobucket.com/albums/c58/miki49/?action=view&current=4DaybeforeJune28thcompF0001.jpg


http://s25.photobucket.com/albums/c58/miki49/?action=view&current=4DaysbeforeJune28thcompS0001.jpg


http://s25.photobucket.com/albums/c58/miki49/?action=view&current=4DaysbeforeJune28thcompB0001.jpg

Girl I think you are "OFF THE HOOK"!!!! So you are not the bulkiest competitor but you are of perfect proportion, toned and athletic!!!!! I LIKE IT!!!!!!

YEA THANDIE!!!!!!!

 

[GUARDIAN]

great quad/ham separation!

 

[LaBella]

Looking tight chick!

Good luck with your show! x

 

[chazk]

I like you're hairdo It is is very stylish.
You're glutes look harder then the pics from the last contest.

 

[Thandie]

I like you're hairdo It is is very stylish.
You're glutes look harder then the pics from the last contest.

Thank you, Chazk!

106 lbs today.

25 minutes cardio.

I had to take a ckient out to lunch and was afraid to mess up my macros, so I asked the waiter to give me 2.5 oz of chicken with my salad and he looked puzzled. Anyway, we decided that I'll take the order as is and dedide how much to eat. I think I ended up eating about 1.5 - 2 oz of chicken. Now I'm very hungry. I'll see tomorrow morning if I did some damage.

 

[Tatyana]

Thanks Tat:
I don't get nervous till the night before comp. and the day of, naturally.

I'm glad I can help keep you focus. I find that, to be the most challenging part. So, anything we can do to stay focus, is great..

I need to compete because that's how I can get in top shape. I can stay in great shape without the competititon, but is not with an edge like this does.

Today 106.4lbs even after my high carb day.

Did back & biceps with abs at 80% intensity. Will do 25 minutes cardio later.

Here are some pics I had taken this afternoon. Unfortunately they came out too light once I uploaded them.

WOW your quads are looking ripped, and you have put some size on your lats from the last set of pics.

I also love those 'bum dents' you know, the ones you get on the side of your glutes, I wonder if there is a name for that?

I really like the staying in top condition part as well.

I also compete, and naturally, to be an example of staying in good condition, and BBing doesn't turn women into men.

You must get the same thing, women (and men) asking you for advice as to how you stay in shape cause you look amazing



You don't dehydrate do you for figure.

Do you carb or fat load?

 

[Thandie]

WOW your quads are looking ripped, and you have put some size on your lats from the last set of pics.

I also love those 'bum dents' you know, the ones you get on the side of your glutes, I wonder if there is a name for that?

I really like the staying in top condition part as well.

I also compete, and naturally, to be an example of staying in good condition, and BBing doesn't turn women into men.

You must get the same thing, women (and men) asking you for advice as to how you stay in shape cause you look amazing


You don't dehydrate do you for figure.

Do you carb or fat load?

Great Tatyana!

For years I didn't work hard, but kept myself in great condition, but wanted to be in excellent condition. I realized that competing is the only way. For one, if I'm not competing and go to a nice restaurant, I will have a glass of wine and dessert..and a pc of bread. But competing, nothing will go in my mouth that wont help me achieve my objective. I am highly discipline, but without comp, I wind up cheating a bit.

I do get lots of men and women asking me how I stay in such a great shape. I get that so much that I turn it into a business. As a result of modelling, image consulting and other endeavors.

I don't dehydrate ever; even the day of comp.

No Fat loading ever either. I don't believe (nor my nutritionist) in having too much fat. Once you do that, you'll have to kill yourself to burn it off. That said, I think a man can easier do that. They burn fat much faster then we do and wont hold as much as we do. we are looking to achieve a different look. I read a lot of people telling women not to worry about fat, but if you're not competing, why would you want to work that hard to burn it off later on?
I try my best to gain lean muscles. Of course, my fat % goes up a bit once I finish competing, but not much.

Yes, I carb load and carb deplete. Right now I'm depleting. I am very ripped; my veins are very noticible. On sat, day of comp, I'll load again and my muscles will fill up and will be full and hard. The comp I'm doing this time is a natural one and they like lean.


I will also drink 1.5g of water the day of comp..


Today 105.6 lbs

Did chest and tri at 80% intensity. Abs 100 % intensity.
Today will be my last cardio session (25 minutes)

only 75g of carbs today. Boy, I'll be bitchy!!

BTW, I have not put more size (I wish) is just an illution. I have more definition rather..

 

[Ash1978]

Wow! Beautiful body you've got there! Love your glutes!

 

[Thandie]

Hi Everyone-

I placed 2nd on the Masters figure and 2nd on Novice figure.
I'm happy with it! The winner for the novice looked really good and I though she was going to win from the beginning.
The winner from the masters, I was kind of surprised b/c the one thing she had was incredible muscles, but, I felt didn't have the other pre-requisite for figure. That said, I am very happy with 2nd.
I will find pictures on the net and post them. I was supposed to stay after the winning and have a photographer take pictures for the "Natural Muscle" Magazine (I think that's the name) but somehow I thought it was only 1st for placed and left with friends. Damn!
Well, I guess I'm going to have to win on the next show in September.
Note: See, I caught myself.. In my mind winning is only 1st place (which is why I skipped) I won on this comp. I should say, I'll have to take 1st place the next time.. Geeess!

 

[Tatyana]

WOOOOOOOOOOOOOOOHOoooooooooooooooooooooooooooo

Congratulations,

Moving up in the placings, which is what you want.

Are you going to take a wee break from dieting and training or carry on?

 

[Thandie]

WOOOOOOOOOOOOOOOHOoooooooooooooooooooooooooooo

Congratulations,

Moving up in the placings, which is what you want.

Are you going to take a wee break from dieting and training or carry on?

Thank you Tatyana!!

Nope, I will continue as of monday to train hard and enjoy this ride. Is like when people say 'you only live once, have to enjoy yourself'. Well, this is how I enjoy myself. I made an incredible commotion b/c of the way I look at my age. People were screaming at the show. There was this girl in her 20's and she came up to me with her group of friends and she said to me "I just want to tell you, I'm rooting for you, I think you're awesome and I want to look like you when I get older". At that point she didn't know how old I am and I said "I'm 52 and I wish you to look like me at my age". Needless to say, she nearly passed out.
Anyway, to my point, I want to continue encouraging people to better themselves...

BTW, As far as a break on my dieting. I had a glass of champagne and sushi, and bread. Today I will go out to lunch w/ husband and will have a cheat meal. I will let you know what that is. But most likely a nice lunch without putting the food on the scale and having another glass of champagne (love the bubbles) I never go wild. Tomorrow, back to 'normal'

 

[mydawgs]

Hi Everyone-

I placed 2nd on the Masters figure and 2nd on Novice figure.
I'm happy with it! The winner for the novice looked really good and I though she was going to win from the beginning.
The winner from the masters, I was kind of surprised b/c the one thing she had was incredible muscles, but, I felt didn't have the other pre-requisite for figure. That said, I am very happy with 2nd.
I will find pictures on the net and post them. I was supposed to stay after the winning and have a photographer take pictures for the "Natural Muscle" Magazine (I think that's the name) but somehow I thought it was only 1st for placed and left with friends. Damn!
Well, I guess I'm going to have to win on the next show in September.
Note: See, I caught myself.. In my mind winning is only 1st place (which is why I skipped) I won on this comp. I should say, I'll have to take 1st place the next time.. Geeess!

Well it's about time those Judges came to their senses and saw what we here have been seeing! Girl you looked incredible and were rewarded for it, plain and simple.

The LW that beat me went on to take over all...you should have seen her traps, she was - all I can say, freaky! I felt she had a symmetry problem...but what a problem to have - the way she had it, she looked good!

Any way - doing better each time is cool. I'm breaking until the East Coasts in Nov...I think they are Tribeca. Congrats girl.....you DA WOMAN!

 

[Thandie]

Well it's about time those Judges came to their senses and saw what we here have been seeing! Girl you looked incredible and were rewarded for it, plain and simple.

The LW that beat me went on to take over all...you should have seen her traps, she was - all I can say, freaky! I felt she had a symmetry problem...but what a problem to have - the way she had it, she looked good!

Any way - doing better each time is cool. I'm breaking until the East Coasts in Nov...I think they are Tribeca. Congrats girl.....you DA WOMAN!

Thank you, Mydawgs!! I think you're DA WOMAN myself!!!
I'm doing a show in Nov. in NY; hopefully is the same one and we have the chance to meet. That would be awesome!!

 

[mydawgs]

Thank you, Mydawgs!! I think you're DA WOMAN myself!!!
I'm doing a show in Nov. in NY; hopefully is the same one and we have the chance to meet. That would be awesome!!

For Figure it is called Eastern UAS Figure, for BB - Eastern USA BB, Weinberger of Power House is the Sponsor! It is the same show. Ya have to tell me how you got there this time....I'm thinking of getting a place close to the city and taking the train..,can't stand the parking.

 

[Thandie]

For Figure it is called Eastern UAS Figure, for BB - Eastern USA BB, Weinberger of Power House is the Sponsor! It is the same show. Ya have to tell me how you got there this time....I'm thinking of getting a place close to the city and taking the train..,can't stand the parking.

Where are you located? I'll find out how to get from where you are.
You're right! the best way is to get a place close to or in the city or it becomes way too stressful. I have to find out where that show will be. I live in the city so is no problem for me..

 

[mydawgs]

Where are you located? I'll find out how to get from where you are.
You're right! the best way is to get a place close to or in the city or it becomes way too stressful. I have to find out where that show will be. I live in the city so is no problem for me..

If you were at Tribeca last night, it's the same place. We will be coming from South Jersey.

 

[Thandie]

If you were at Tribeca last night, it's the same place. We will be coming from South Jersey.

Last night I was at the Martin Luther King HS @ 65th Street and Amsterdam Ave. However, Bev Francis was at the Tribeca Art Center @ 199 Chamber Street.
If you are on the West side you take the # 1,2 or 3 trains. #1 is local and 2,3 are express.
If you are on the East side you take most likely #6 to Grand Central (42nd St) change to S (shuttle) Then take #1,2,3 to Chamber Street.

Once you decide where you're staying we'll determine how to get there from that place.

 

[Thandie]

These are pictures a friend took at the show..


http://s25.photobucket.com/albums/c58/miki49/?action=view&current=INBFShowF.jpg

http://s25.photobucket.com/albums/c58/miki49/?action=view&current=INBFShowB.jpg

http://s25.photobucket.com/albums/c58/miki49/?action=view&current=INBFShowG1.jpg

http://s25.photobucket.com/albums/c58/miki49/?action=view&current=INBFShowG2.jpg

 

[Bikini Mod]

SHIT!! FIFTY-TWO?!?!?!

YOU GO GURL...

I needa hide my head in shame as I am a mere pup in comparison.

YOU LOOK AMA-ZING!!!!

Who in the line-up was the first place winner because your physique was lookin pretty first place to me based on the pics...

I never bullshit but seriously, you look like first shoulda been yours.

 

[Thandie]

SHIT!! FIFTY-TWO?!?!?!

YOU GO GURL...

I needa hide my head in shame as I am a mere pup in comparison.

YOU LOOK AMA-ZING!!!!

Who in the line-up was the first place winner because your physique was lookin pretty first place to me based on the pics...

I never bullshit but seriously, you look like first shoulda been yours.

Thank you, Bikinimom!!!
But in this case I agree with you. The winner is the lady in yellow.
Don't get me wrong, she has great musculature, but I think she was lacking in other things, at least for figure. If she were doing BB, I'd have felt differently.

Those were the pics for Masters, now I have to find the pics for novice category..

 

[ceo]

Great job thandie!! Great conditioning.

 

[Thandie]

Here are some new pictures my friends took..

Did legs today. I'm now going much heavier in order to get some size, which is what I need at this point.


http://s25.photobucket.com/albums/c58/miki49/?action=view&current=INBFShow9.jpg

http://s25.photobucket.com/albums/c58/miki49/?action=view&current=INBFShow5.jpg


http://s25.photobucket.com/albums/c58/miki49/?action=view&current=INBFSHow7.jpg

http://s25.photobucket.com/albums/c58/miki49/?action=view&current=INBFShow6.jpg

 

[Bikini Mod]

Thank you, Bikinimom!!!
But in this case I agree with you. The winner is the lady in yellow.
Don't get me wrong, she has great musculature, but I think she was lacking in other things, at least for figure. If she were doing BB, I'd have felt differently.<---- I agree 100%

Those were the pics for Masters, now I have to find the pics for novice category..

Yes, she is well muscled but has a very thick waste so I don't understand how she placed over you when you have a much more "feminine" and aesthetically pleasing appearance due to your tiny waste.



Even the really REALLY tiny girl has a more feminine appearance because her waste is not thick.

I thought that figure was NOT about how well-muscled a competitor is?

Ah well... you look freaking amazing! Love the photos and KUDOS TO YOU!!!

You've inspired me to keep plugging away.

 

[Thandie]

Can someone tell me how to edit the tittle of this thread? I need to change it as it won't be a june preparation soon..

 

[trubluesue]

52!!! You look freaking GREAT! I am absolutely impressed. I aim for looking that good at 50. DAMN, WOMAN! feminine and totally tight.

 

[Bikini Mod]

Can someone tell me how to edit the tittle of this thread? I need to change it as it won't be a june preparation soon..

What would you like the thread title to say? "Thandie's June 2008 Competition?" Let me know and I will make the change.

 

[Thandie]

What would you like the thread title to say? "Thandie's June 2008 Competition?" Let me know and I will make the change.

Bikinimom,

I want to change it to: Thandie: entering the major leagues in Figure.

Thank you, Bikini!!

 

[Bikini Mod]

Bikinimom,

I want to change it to: Thandie entering the major leagues in Figure.

Thank you, Bikini!!

Your wish is my command.

 

[Thandie]

Your wish is my command.

Thank you, Bikinimom!

you're the best!!!

 

[MrsJnuts]

Hi Thandie,

I've read your journal and congratulations on taking second in your comp!! I'm 43 & thought I was getting to old to compete in Figure anymore. You've motivated me to keep pushing myself in the gym! Your pic.s are awesome, I hope I can achieve that physique into my 50's

 

[Thandie]

Hi Thandie,

I've read your journal and congratulations on taking second in your comp!! I'm 43 & thought I was getting to old to compete in Figure anymore. You've motivated me to keep pushing myself in the gym! Your pic.s are awesome, I hope I can achieve that physique into my 50's

Thank you!
I'm glad I have motivated you. That's basically the idea; I want people to be motivated and to know you can do just about anything. Age is just a number and the number should not stop you from doing anything you want to achieve. Anything!

 

[Thandie]

I have a new workout routine and I'm sooo sored! At first I tought it wasn't working out, but I got the hang of it.
I have a 4 day split with a day off in between. Didn't take the day off b/c I'm stubborn, but I know I need to get lots of rest in order to grow. So, I won't be doing any strength exercises till Monday.
Cardio, only 35 minutes, 3 times per week. So far, so good!!

 

[localgirl]

I have a new workout routine and I'm sooo sored! At first I tought it wasn't working out, but I got the hang of it.
I have a 4 day split with a day off in between. Didn't take the day off b/c I'm stubborn, but I know I need to get lots of rest in order to grow. So, I won't be doing any strength exercises till Monday.
Cardio, only 35 minutes, 3 times per week. So far, so good!!

Are you getting good results with that ammount of cardio? Granted you are already soo ripped
Im thinking about stepping up my cardio, although it bores the crap outta me..
Or fasted cardio is known to work wonders for cutting, right???

 

[Thandie]

Are you getting good results with that ammount of cardio? Granted you are already soo ripped
Im thinking about stepping up my cardio, although it bores the crap outta me..
Or fasted cardio is known to work wonders for cutting, right???

It depends on your goals, Localgirl!
My next comp is September 20th. Therefore, I can't do much cardio at this point since I'm trying to build muscles or I'll burn any gains I make. As I get closer to comp, I'll increase my cardio and at some point will be doing 2 sessions a day.
Remind me, what's your goal?

 

[Thandie]

Wow, I'm very tired today. Yesterday I had a 1.5 hour massage, then took an hour nap, but although I felt better, my body became very tired and all I wanted to do was sleep. I guess I needed the rest more then I thought. So, today, I'll continue to rest since my body needs to grow. Back to the gym on Monday..


Hmmm! I guess Bikinimom couldn't change the tittle of my thread..!
It will be the eternal June comp...

 

[Thandie]

107lbs today.

DId legs and no cardio. My legs are shot. Damn, I'm trying to build muscles and it doesn't look like I'm going that direction. What's a girl to do....

 

[localgirl]

107lbs today.

DId legs and no cardio. My legs are shot. Damn, I'm trying to build muscles and it doesn't look like I'm going that direction. What's a girl to do....

Are you getting proper rest?
Ive got a huge problem with that..I just wanna giver' till I cant anymore, totally discarding the fact that we need to give our body time to recoup.
lol..
Im sure your doing great. more pix?!

Your such an example to me! I am trying so hard..still seem to be struggling to drop the bf%...any tips????

 

[Thandie]

Are you getting proper rest?
Ive got a huge problem with that..I just wanna giver' till I cant anymore, totally discarding the fact that we need to give our body time to recoup.
lol..
Im sure your doing great. more pix?!

Your such an example to me! I am trying so hard..still seem to be struggling to drop the bf%...any tips????

Of course I'm not getting enough rest!!!
I also like to keep going till I can no more, but that's my personality and I'm not going to change that.

I will go back to your thread and check your stats, then I'm able to give yo some tips. In the meantime I want you to know that dropping BF does not happen overnight. Everything takes time. Also, take progress pictures b/c sometimes we think we are not making progress and in fact we are.

When did you first started to work on your goal?

 

[localgirl]

Of course I'm not getting enough rest!!!
I also like to keep going till I can no more, but that's my personality and I'm not going to change that.

I will go back to your thread and check your stats, then I'm able to give yo some tips. In the meantime I want you to know that dropping BF does not happen overnight. Everything takes time. Also, take progress pictures b/c sometimes we think we are not making progress and in fact we are.

When did you first started to work on your goal?

Thank you. I know it doesnt happen over night. I tend to be pretty impatient sometimes..lol.
Ive been working on my goal since about May. Funny thing, last year I looked a lot heavier, but was 10 lbs lighter..so maybe I really do need to stay off the friggin' scale.
My bf hasnt been budging much either. I just dont know what Im doing wrong..its starting to really bum me out

Maybe you need a spa day!!!

 

[Thandie]

Thank you. I know it doesnt happen over night. I tend to be pretty impatient sometimes..lol.
Ive been working on my goal since about May. Funny thing, last year I looked a lot heavier, but was 10 lbs lighter..so maybe I really do need to stay off the friggin' scale.
My bf hasnt been budging much either. I just dont know what Im doing wrong..its starting to really bum me out

Maybe you need a spa day!!!

Ok! Can you post your macros? How much protein/carbs/fat you're having. It's possible you're getting too much protein or carbs.

Also, tell me your current workout. How many days per week, what you do?
I keep my protein not too high or I'll end up holding too much bf.

Yes, I get spa days here and there. They're very necessary...

 

[localgirl]

Ok! Can you post your macros? How much protein/carbs/fat you're having. It's possible you're getting too much protein or carbs.

Also, tell me your current workout. How many days per week, what you do?
I keep my protein not too high or I'll end up holding too much bf.

Yes, I get spa days here and there. They're very necessary...

Your right, they are very necessary. God bless the spa days!

My macro's look a lil something like this: 15-25% Fat/ 30-40% carbs/ 45-50% Protien.
I just checked out my fitday from the past week & it varies between those numbers.
I am very carb sensitive it seems, so I do try to eat all my carbs in the morning & keep my late night meals ( since I dont get out of the gym till 9pm) to egg whites.
I just dont know what Im doing wrong. I drink TONS of water & keep all the sugar to a bare min. ( only from fruits & splenda).

My workout looks something like this ( I workout w/ my bf)
Monday: 45 min. cardio & Abs
Tuesday: 30 min. cardio & back
Wednesday: 40 min. cardio & shoulders
Thursday: 30 min. cardio & legs
Friday: 40 min. cardio & arms
Saturday.45 min. cardio & chest
Sunday:30 min. cardio & legs
We alternate which day we take off each week. and we do alot of supersets, and ive incorp. drop sets recently.
I wanted to lose the last 10lbs. by my bday, ( end of this month, not lookin good..) but it seemed obtainable in may..dunno whats going wrong here. Any ideas? thnx

 

[Thandie]

Your right, they are very necessary. God bless the spa days!

My macro's look a lil something like this: 15-25% Fat/ 30-40% carbs/ 45-50% Protien.
I just checked out my fitday from the past week & it varies between those numbers.
I am very carb sensitive it seems, so I do try to eat all my carbs in the morning & keep my late night meals ( since I dont get out of the gym till 9pm) to egg whites.
I just dont know what Im doing wrong. I drink TONS of water & keep all the sugar to a bare min. ( only from fruits & splenda).

My workout looks something like this ( I workout w/ my bf)
Monday: 45 min. cardio & Abs
Tuesday: 30 min. cardio & back
Wednesday: 40 min. cardio & shoulders
Thursday: 30 min. cardio & legs
Friday: 40 min. cardio & arms
Saturday.45 min. cardio & chest
Sunday:30 min. cardio & legs
We alternate which day we take off each week. and we do alot of supersets, and ive incorp. drop sets recently.
I wanted to lose the last 10lbs. by my bday, ( end of this month, not lookin good..) but it seemed obtainable in may..dunno whats going wrong here. Any ideas? thnx

You're killing yourself, girl!

First of all give me your macros in grams not %, b/c you can be having 3000 calories and 15-25% of that is fat.
Can you get it from Fitday? I think you can..
Post everything you eat and dring and the time. My guess is that you're having too much food, but I can be wrong..

Your workout is too much.
What about Monday: Chest and triceps
Tuesday: Back & biceps
Wednesday: Legs
Thursday: Shoulders.

Cardio 5 days a week. Working out 7 days a week is counter productive. You're destroying whatever you're building.

Take 2 days off for now..

 

[localgirl]

You're killing yourself, girl!

First of all give me your macros in grams not %, b/c you can be having 3000 calories and 15-25% of that is fat.
Can you get it from Fitday? I think you can..
Post everything you eat and dring and the time. My guess is that you're having too much food, but I can be wrong..

Your workout is too much.
What about Monday: Chest and triceps
Tuesday: Back & biceps
Wednesday: Legs
Thursday: Shoulders.

Cardio 5 days a week. Working out 7 days a week is counter productive. You're destroying whatever you're building.

Take 2 days off for now..

F. C. P
16 122 131

Thats ^ from today. I was thinking if anything Im not eating enough? Im getting about 1200 cal. on a low carb day to 1700 on hig carb. Im doing carb cycling 3 low 1 high.
This is my meal plan for the week:
Meal 1- Protien Shake
Meal 2- Oatmeal w/ flaxseed & blueberries
Meal 3- Tuna & asparagus
Meal 4- Grapefruit & protien shake
Meal 5- PWO
Meal 6- egg whites w/ spinich. ON high days- I add toast to breakfast & supper.
I drink nothing but water & clear tea & the occasional soy milk & rice milk.

Haha, okay, 2 days off from now on! Only thing, since I do work out w/ the man, we dont do splits..so we're only hitting each muscle group once a week, besides legs, they get 2 days.
Ive tryed to convince him that a split would be better, but he's a personal trainer, so I dont wanna step on his toes, ya know how sensitive a man's ego can be..
We ALWAYS take a day off at the very least.. depending on how heavy Ive gone that week, I am definately cool w/ taking 2 days off.

I would LOVE to try splits..how can I convince him ??? Nicely... lol

Thanks Your awesome!

 

[Thandie]

F. C. P
16 122 131

Thats ^ from today. I was thinking if anything Im not eating enough? Im getting about 1200 cal. on a low carb day to 1700 on hig carb. Im doing carb cycling 3 low 1 high.
This is my meal plan for the week:
Meal 1- Protien Shake
Meal 2- Oatmeal w/ flaxseed & blueberries
Meal 3- Tuna & asparagus
Meal 4- Grapefruit & protien shake
Meal 5- PWO
Meal 6- egg whites w/ spinich. ON high days- I add toast to breakfast & supper.
I drink nothing but water & clear tea & the occasional soy milk & rice milk.

Haha, okay, 2 days off from now on! Only thing, since I do work out w/ the man, we dont do splits..so we're only hitting each muscle group once a week, besides legs, they get 2 days.
Ive tryed to convince him that a split would be better, but he's a personal trainer, so I dont wanna step on his toes, ya know how sensitive a man's ego can be..
We ALWAYS take a day off at the very least.. depending on how heavy Ive gone that week, I am definately cool w/ taking 2 days off.

I would LOVE to try splits..how can I convince him ??? Nicely... lol

Thanks Your awesome!

You're not eating enough fat.
I don't know how tall you are and how much you weight (forgot to ask) But I am 5'6" My macros are: 125P 150c 25f. I'm keeping the proteing faily low so I don't increase my bf since I'm competing again in Semtember.
You have to convince him to take it easy. Once a week per bp is good, but you're not resting and resting is as important as working. Tell him you are very tired and you want to change your workout a bit..

Get rid of the soy milk. Although you need more fat it shoildn't be with soy. When I used to have it I was holding bf somehow.
Also, you need to eat starchy carbs. Sweet potato, brown rice. You're aeting all veggies.
Try that for a week and see what happens..

 

[localgirl]

You're not eating enough fat.
I don't know how tall you are and how much you weight (forgot to ask) But I am 5'6" My macros are: 125P 150c 25f. I'm keeping the proteing faily low so I don't increase my bf since I'm competing again in Semtember.
You have to convince him to take it easy. Once a week per bp is good, but you're not resting and resting is as important as working. Tell him you are very tired and you want to change your workout a bit..

Get rid of the soy milk. Although you need more fat it shoildn't be with soy. When I used to have it I was holding bf somehow.
Also, you need to eat starchy carbs. Sweet potato, brown rice. You're aeting all veggies.
Try that for a week and see what happens..

Ok! Thank you. Im 5'5 1/2 & currently 140lbs. 25% bf..thing is, Im not getting fatter or anything, definately smaller, but my bf% hasnt been budging. So Im gunna try your macro's this week, see what happens. Yah, Ive heard mixed reviews on the soy, but you could def. be right, i'll chuck the soy milk.
I'll get more fats from flaxseed & olive oil.
And take 2 days off this week.
I'll keep ya in the loop. Thanks again

 

[Thandie]

Ok! Thank you. Im 5'5 1/2 & currently 140lbs. 25% bf..thing is, Im not getting fatter or anything, definately smaller, but my bf% hasnt been budging. So Im gunna try your macro's this week, see what happens. Yah, Ive heard mixed reviews on the soy, but you could def. be right, i'll chuck the soy milk.
I'll get more fats from flaxseed & olive oil.
And take 2 days off this week.
I'll keep ya in the loop. Thanks again

Great! Let me know how it goes..

My weight keeps going down since my body is still trying to recuperate from contest dieting. Increased my carbs, but will increase again.

105.8lbs!

Did calves and 35 minutes cardio.
Feel good, just need more food..

 

[Tatyana]

Ok! Thank you. Im 5'5 1/2 & currently 140lbs. 25% bf..thing is, Im not getting fatter or anything, definately smaller, but my bf% hasnt been budging. So Im gunna try your macro's this week, see what happens. Yah, Ive heard mixed reviews on the soy, but you could def. be right, i'll chuck the soy milk.
I'll get more fats from flaxseed & olive oil.
And take 2 days off this week.
I'll keep ya in the loop. Thanks again

How are you measuring your bodyfat?

There are little inaccuracies with nearly all the methods, unless you get a DEXA or some other type of scan or do water immersion.

It is useful, but you may also not take off fat at the same rate everywhere.

I have one site calipers that I use quite a bit, but as my abs are almost the last place that I lose fat, it is tough to get an accurate reading of my whole body.

 

[Thandie]

I'm still trying to get my weight up a bit, but not too much since I'm competing in September and don't want my bf to go too high. So, within the struggle of trying to achieve that I'm back to 106lbs. Within the next couple of weeks I expect to gain a few lbs.

Did Chest/shoulders and 35 minutes cardio.

Exercise Sets Rep Counts
4 warm up sets 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

DB Mid points 4 work sets 15, 12, 10, 8

DB rear lats 4 sets 8, 10, 12, 15

 

[Tatyana]

I'm still trying to get my weight up a bit, but not too much since I'm competing in September and don't want my bf to go too high. So, within the struggle of trying to achieve that I'm back to 106lbs. Within the next couple of weeks I expect to gain a few lbs.

Shall we swap problems?

I am trying to get my weight/bodyfat down.

Not bloody counting calories and guestimating on my 'set diet' with all my little add-ins hasn't done me any favours.



It is dropping now that I am, good, but I am behind, bad.



I have some piccies, I will post a few, but I do want to take a few more as I am not entirely happy with them.

 

[Thandie]

Shall we swap problems?

I am trying to get my weight/bodyfat down.

Not bloody counting calories and guestimating on my 'set diet' with all my little add-ins hasn't done me any favours.



It is dropping now that I am, good, but I am behind, bad.



I have some piccies, I will post a few, but I do want to take a few more as I am not entirely happy with them.

Tatyana, if you drop your carbs a bit, you'll lose bf without sacrificing muscles. drop it by 25g. I'm giving you an estimate since I don't know how much carbs or protein you're having. And keep doing those cardio sessions. At some point you'll have to do them twice a day. Depending how close to comp you are..

Waiting for those pictures, girly!!

 

[Tatyana]

Tatyana, if you drop your carbs a bit, you'll lose bf without sacrificing muscles. drop it by 25g. I'm giving you an estimate since I don't know how much carbs or protein you're having. And keep doing those cardio sessions. At some point you'll have to do them twice a day. Depending how close to comp you are..

Waiting for those pictures, girly!!

Funny you should say that, as our 'theoretical' diets are not far off each others, except mine is closer to 200 g protein/200 g carbs/20-30 g fat.

Since I have been tracking what I have been eating, those ratios are off, more carbs and less protein (despite the set diet I was given by my coach).

I have been adjusting those ratios, and I have been dropping fat, and my weight is dropping as well (I do weigh LOADS though, I will probably be competeing at around 130 lbs)

 

[Thandie]

Funny you should say that, as our 'theoretical' diets are not far off each others, except mine is closer to 200 g protein/200 g carbs/20-30 g fat.

Since I have been tracking what I have been eating, those ratios are off, more carbs and less protein (despite the set diet I was given by my coach).

I have been adjusting those ratios, and I have been dropping fat, and my weight is dropping as well (I do weigh LOADS though, I will probably be competeing at around 130 lbs)

Yes, our diets are very close...
Mine is: 150p/175c/25-30f

I'd go higher, but because I'm competeing in two months I don't want my bf to get higher then what it is; prob 8%.

When is your comp, again?

 

[Tatyana]

First qualifier is three weeks Sunday.

Next one is either 8 or 12 weeks, they have two more for the NPA.

If I don't do the BNBF, I may do the UKBFF for the first time.

 

[Thandie]

First qualifier is three weeks Sunday.

Next one is either 8 or 12 weeks, they have two more for the NPA.

If I don't do the BNBF, I may do the UKBFF for the first time.

If it's in three weeks, I'd definitely lower the carbs in order to get learner. You don't have that much time. I'd also do cardio twice a day. ine hour am and 1 hour pm. Ouch!
I hate them, but that's why I always stay lean so I only do 30 minutes and 30 minutes, if I do twice a day. Most likely is one good one..

 

[Tatyana]

If it's in three weeks, I'd definitely lower the carbs in order to get learner. You don't have that much time. I'd also do cardio twice a day. ine hour am and 1 hour pm. Ouch!
I hate them, but that's why I always stay lean so I only do 30 minutes and 30 minutes, if I do twice a day. Most likely is one good one..

I have been checking my carbs and dropping them a bit except pre and post workout.

Bloody hell, it doesn't take a lot to bump those carbs up now does it?

I have my diet on a memory stick, and I am carrying it to work and back, it is making the difference now.

I think the good thing is that I have been dieting for so long now, and at maintainance or slightly above, so this change is not that drastic.

I was freaking starving the first week, now it is not that bad. It is 1800 kcals/day, which is not outrageously low at all.

 

[Thandie]

I have been checking my carbs and dropping them a bit except pre and post workout.

Bloody hell, it doesn't take a lot to bump those carbs up now does it?

I have my diet on a memory stick, and I am carrying it to work and back, it is making the difference now.

I think the good thing is that I have been dieting for so long now, and at maintainance or slightly above, so this change is not that drastic.

I was freaking starving the first week, now it is not that bad. It is 1800 kcals/day, which is not outrageously low at all.

Yes, when you drop your carbs, initially you'll be VERY hungry because your body is detoxing from carbs, but It'll subside within a week or less. Hang in there, if you already droped the carbs, drop some more, but not too much. Do it gradually. And if you get hungry, have some green tea. I hope you like green tea. It really helps..

 

[Tatyana]

Yes, when you drop your carbs, initially you'll be VERY hungry because your body is detoxing from carbs, but It'll subside within a week or less. Hang in there, if you already droped the carbs, drop some more, but not too much. Do it gradually. And if you get hungry, have some green tea. I hope you like green tea. It really helps..

My diet is the same, just fewer carbs, so I am not convinced it is detox.

I think it is just that I can eat for England, and I am way more active than I realise as I don't drive, I walk almost everywhere, and my job is not a sitting job most of the time.

Green tea, yes, I like it, especially Jasmine green tea, although lately I am more partial to Rooibos/red bush tea (Buddhist tea).

I am having vanilla rooibos chai right now.

Ooooooooooooooooooooooh, and I have this Yoga Mayan Choco tea as well which is just yummy.

 

[Thandie]

My diet is the same, just fewer carbs, so I am not convinced it is detox.

I think it is just that I can eat for England, and I am way more active than I realise as I don't drive, I walk almost everywhere, and my job is not a sitting job most of the time.

Green tea, yes, I like it, especially Jasmine green tea, although lately I am more partial to Rooibos/red bush tea (Buddhist tea).

I am having vanilla rooibos chai right now.

Ooooooooooooooooooooooh, and I have this Yoga Mayan Choco tea as well which is just yummy.

That Yoga Mayan Choco tea sound really good. I wonder if I can get it here.
Is Yoga Mayan the brand and Choco the flavor?

 

[Tatyana]

They have contact details for Oregon, so I would think so.

Brand Yogi Tea, this flavour is Choco, Mexican Spice, but they have ALL sorts of flavours.

http://www.yogitea.com/Index.htm

How funny, they have completely different packaging and website for Europe, as my tea was made in Holland.

http://www.yogitea.nl/yogitea_gb/home_gb.html

 

[Thandie]

They have contact details for Oregon, so I would think so.

Brand Yogi Tea, this flavour is Choco, Mexican Spice, but they have ALL sorts of flavours.

http://www.yogitea.com/Index.htm

How funny, they have completely different packaging and website for Europe, as my tea was made in Holland.

http://www.yogitea.nl/yogitea_gb/home_gb.html

Ah, Yogi! I'm familiar with it. Forgotten about it. Love spices, so Mxican spice will do for me. Time to chage my tea. I've been drinking the same tea for quite a while..

Yes, different packaging for Europe and USA. Clothing designers do the same thing. Different merchandise for different continents..

 

[Tatyana]

Oh, don't get me started on fashion

I keep telling myself, you have ENOUGH clothing, no new ones until you recycle or e-bay some of the things you are not wearing.

I have a few pieces from Gaultier and Muglier I am going to e-bay, and I am contemplating selling my Vivienne Westwood suit as well.

 

[Thandie]

Oh, don't get me started on fashion

I keep telling myself, you have ENOUGH clothing, no new ones until you recycle or e-bay some of the things you are not wearing.

I have a few pieces from Gaultier and Muglier I am going to e-bay, and I am contemplating selling my Vivienne Westwood suit as well.

Ohh! so you're a clothes horse like I am..
Loooove Vivienne Westwood. You mean you get Mugler in London? We don't get that here anymore. I used a lot of Mugler in the 80's. I love Valentino (before he retired)and Louboutin shoes. That's right, you can barely walk on them, they're so high, but they look fab!!!

There's never enough clothing or shoes or handbags or sunglasses...

 

[Tatyana]

I got my Muglier in Paris darh-ling, Paris

LOLOLOLOLOLOLOLOLOLOLO

Have you seen the Brit sitcom Absolutely Fabulous?

 

[Thandie]

I got my Muglier in Paris darh-ling, Paris

LOLOLOLOLOLOLOLOLOLOLO

Have you seen the Brit sitcom Absolutely Fabulous?

LOL! I used to get a lot of my Mugler's in Paris. They had this tiny little boutique, I remember you had to go downstairs. God, ages ago.
Anyway, of course, darh-ling! I was hooked on Absolutely Fab, till they cancelled and we were all heart broken here.

 

[Thandie]

I've been trying to build up for my next comp on September 20th, but so far I've only gained 2.5lbs from last comp. I'll have to work on getting bigger for the next show.

Today off from weights. Played tennis for 1 hour and 15 minutes and felt really good. we played out doors, but it was very hot. Nonetheless, had a good cardio session.
Tomorrow, high volume legs. I alternate my leg workout where one week is power and the second, volume.

I'll start posting again my routine next week..

 

[Thandie]

Good morning!

Did a very intense leg work out, using volume, but going as heavy as I posibly endure and almost puked..

Legs and 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 15, 20, 25
monsterset
Leg Extension 3 work sets 15, 20, 25
monsterset
Leg Press 3 work sets 25, 30, 35


Ham/Glute Raise 3 work sets 12, 10, 10
or Lower Back Extension

 

[Tatyana]

Good workout for legs, I have never tried glute/ham raises, but then again, my glutes and hams don't really need much more developing.

Isn't it funny how legs can be really tough to grow.

 

[Thandie]

Good workout for legs, I have never tried glute/ham raises, but then again, my glutes and hams don't really need much more developing.

Isn't it funny how legs can be really tough to grow.

Tatyana, I might need to increase the size, but you can do the glutes exercise to firm them and as a result rid of bf. These exercises I was doing them in reps of 20, 30, 40, but because I need size I decrease the reps, but increased the amount of weight substancially. Try it; you'll have buns of steel..

Legs are really tough to develop, at least for me..

 

[the_alcatraz]

How's this coming along?

 

[Thandie]

How's this coming along?

It's coming along pretty good, thank you!
But I need all the help I can get; it's really tough for me to build muscles..

Today 106.6lbs.
For those who don.t want to eat in fear of gaining weight; my macros are 150/200/25-30. Of course we all have different metabolism and need to work hard, but you need to feed the muscles.

Did Chest/shoulders:

Chest/Shoulders
Exercise Rep Counts
3 warm ups sets
Incline DB Press 3 work sets 12, 15, 20
Superset
Cable Decline Fly 3 work sets 20, 10, 15

Incline DB Press 3 work sets 10, 30, 10

Pushups 3 work sets failure (as many as it takes)
monsterset
DB Military Press 3 work sets 15, 15, 15
monsterset
DB Lateral 3 work sets 12, 15, 20
monsterset
DB Military Press 3 work sets 12, 15, 20

Mid-points 3 work sets 12, 15, 20

 

[localgirl]

You Go Girl!!!!

 

[Thandie]

Went up 1/2 lb from yesterday. 107.2lbs

Did calves, 30 minutes cardio and had someone stretched me. It felt really good!

CALVES:

Smith Machine Calf Raise 4 work sets 15, 12, 12, 10
superset
Seated Calf Raise 4 work sets 15, 15, 15, 15

Leg Press Calf Raise 4 work sets 20, 30, 40, 50

Standing Calf Raise 3 work sets 30, 30, 30

 

[Thandie]

106.8lbs today..

Trained 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

 

[Tatyana]

I would love to see the reaction of people to see this wee muscled up woman training like ^^^^^^^^

Great workout.

I have been doing DB pullovers as well, I have lats now, I didn't three years ago.

 

[Thandie]

I would love to see the reaction of people to see this wee muscled up woman training like ^^^^^^^^

Great workout.

I have been doing DB pullovers as well, I have lats now, I didn't three years ago.

Funny! reaction? Priceless!!!

They look at me like I came from a different planet, but in a good way, thankfully..
I love doing lat pull down. I incorporate them every time I get a chance.

Today 107lbs. I put on 2 lbs; most likely 1 lb of muscle.

Biceps, triceps and 35 minutes cardio..


Exercise Rep Counts
Barbell Curl 3 warm up sets as many as you want.
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

 

[Thandie]

Today back and abs.

107lbs.

Exercise Sets Rep Counts
3 warm up sets. Keep the reps high.
T-Bar Row 3 work sets 10,8,6

Seated Cable Row 3 work sets 10-10-6 Heavy-Light-Heavy
YO-YO SETS So set of 10, drop weight, do 10 more, then back to original weight for 6 more.


Lat Pulldown 3 work sets 10-10-6. 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 25, 30, 35

Sumo Deadlift 3 work sets 30, 30, 30

 

[Thandie]

108.8lbs

Legs and 30 minutes cardio.

Exercise Sets Rep Counts
7 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 10,8,6,4


Sumo DB Squat 2 warm ups 10-10-6. 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 10-10-6. Heavy-Light-Heavy
superset. Do set of 10, drop weight, do 10 more, then back to original
Leg Curl 2 work sets weight for 6 more. This will be very hard.