Ms.24k's quest for 10lbs of lean muscle.

[skittles]

5:00 Back and Triceps
3 sets of 10 reverse-grip pulldowns (85lbs)
2 sets of 10 1-arm DB rows (25lbs)
1 set 10 of rope cable rows (45lbs)
3 sets of 6 unassisted dips (with 25lb plate chained to waist)
2 sets of 8 BB tricep extensions (45lbs)

*girl stopped me and said "I'm sorry if I was staring but damn you're strong I can't believe you were doing those dips with an extra 25lbs" She made my day.
6:30
8oz sweetpotato
4oz chicken
1C broccoli

I was just thinking that (before I read her comment)

Damn girl, nice work

 

[DieselGunz]

I can't believe I'm posting this pics. lol

Just remember ladies, I'm not trying to lean out right now, I'm trying to put on some muscle so don't mind the fat.

WOW great pics love the shorts and WOW what legs


You look great, nonsense about the BF i can gains in your arms already

 

[MrsJnuts]

Girl, you look great! can def. see the muscle you put on, do you do any form of cardio now or just weights??

 

[treilin]

You look great!!! I don't think you look flabby either.. It looks liek muscle to me!

 

[Miss24k]

Girl, you look great! can def. see the muscle you put on, do you do any form of cardio now or just weights??

hey ladies thank you

No I do no cardio at all right now, just heavy weights and eat lots lol.


Sept. 27th

8:15
1C oatmeal
1C strawberries
8 egg whites

11:30
1 1/4C brown rice
4 oz chicken
1C celery

2:30
4oz horsemeat
1 1/4C brown rice
1C celery

5:00 Legs
3 sets of 8 cyclist squats (1 set @135, 2 sets@175)
3 sets of leg press(8 reps @450, 8 reps@500, 6 sets@550)
3 sets of 8 leg curls (75lbs)
2 sets of 14 standing calf raises (350lbs)
1 set of seated calf raises (50lbs)

*and a struggle walk down those damn stairs, for soe reason they have the leg room upstairs, my gym has 3 floors, I know someobody ust have fallen on those stairs at least once*

6:30
8oz sweetpotato
4oz chicken
1 C broccoli

8:30
8 egg whites
2 slices kamut bread

11:00
shake
1 tbsp peanut butter

 

[MrsJnuts]

I need to give up the cardio to keep any gains. Accord. to what I see in your pics. only weights is the way to go, I've been a cardio for queen for years, so this will be an extreme change in w/o's. If I can put on some muscle like you have, I'll be 1 happy girl

 

[skittles]

Ms24 - What are cyclist squats?

 

[Miss24k]

I need to give up the cardio to keep any gains. Accord. to what I see in your pics. only weights is the way to go, I've been a cardio for queen for years, so this will be an extreme change in w/o's. If I can put on some muscle like you have, I'll be 1 happy girl

For me, I hate cardio, and I definiately do not want to do 2 sessions a day, when it comes to getting ready for a show. My hat goes off to the women who have to do that for the comps.

Thank you lady I'll find out on Monday how much muscle I have put on, I have definiately put on some weight lol. I'm actually excited to get my bf checked.

Skittles, cyclists squats are when you put your heels on dumbbells to elevate your heels, by doing this you are isolating your quads, and the squat only works that muscle. Feet are shoulder width apart, and of course you go as deep as you can.

 

[skittles]

Skittles, cyclists squats are when you put your heels on dumbbells to elevate your heels, by doing this you are isolating your quads, and the squat only works that muscle. Feet are shoulder width apart, and of course you go as deep as you can.

You must spread some Karma around before giving it to Miss24k again.
Thanks girl

 

[Miss24k]

You must spread some Karma around before giving it to Miss24k again.
Thanks girl

Anytime huney