IG's competition journal - November 2006

  • Thread starter Thread starter irongirl
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irongirl

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Well, here I go again. Like the title says, I am trying to shape up a little before I start my comp diet in early August. It hasn't been a easy year- shoulder injury and knee surgery, which I still have to work around, I turned 40 and my body seems to be rebelling agaisnt me- seriously!! So I have missed a lot of gym time, and I am still not 100%, but there are ways around that.

So, my prep guy is looking after the diet, and a friend of mine on another board has helped me design a program. I started yesterday. My diet is spot on. I am eating a lot, but very clean.

For the first week on my new program, I am lifting in the 8-12 rep range to get a feel for it.

My little numbers are hardly impressive :o and even worse for this day because of my shoulder. Incline and shoulder presses hurt!!

Incline bench (smith machine) # is weight on machine not including counterbalance

40 x 8
40 x 8
50 x 10

Cable Crossovers
40 x 10
50 x 8
40 x 8

DB shoulder presses (I need someone to put my up completely for the first rep- I can't do it cause of my shoulder)
20 x 10
25 x 8
25 x 8

Upright Rows
30 x 10
30 x 10
40 x 10

Front Raises
10 x 10
10 x 10


Oh, I did cardio yesterday morning too- 45 minutes
 
lol...thanks G4E

Trained back today

Rack Deads (lowering the weight a little and adding reps)
230 x 6
230 x 6
230 x 5 (tried these with a close grip and wider stance)
230 x 3

BB rows
65 x 8
75 x 8
85 x 8

Rear delts (on pec dec)
30 x 12
40 x 12
30 x 10

Wide grip pulldowns
75 x 15
90 x 10
90 x 10

Narrow grip pulldowns
75 x 12
90 x 10
90 x 10

Didn't have time to do the DB shrugs

Good workout
 
F-Mac said:
when's your competition? :buff:
Click to expand...

November 25th! And JAY CUTLER is guest poser!!!!!!!!!!!!! How cool is that??

In the meantime, I think this is gonna be the hardest one yet. Fawk, I hope I'm wrong. I feel, and look like someone who doesn't even work out :(
 
irongirl said:
November 25th! And JAY CUTLER is guest poser!!!!!!!!!!!!! How cool is that??

In the meantime, I think this is gonna be the hardest one yet. Fawk, I hope I'm wrong. I feel, and look like someone who doesn't even work out :(
Click to expand...

Sweet......i'm jealous! U gonna Screech him in? :D
 
F-Mac said:
Sweet......i'm jealous! U gonna Screech him in? :D
Click to expand...

LOL....no doubt he'll get screeched in :) This will be one after party I'm not gonna miss :D
 
Update....Thursdays training

K, I did legs last night after a 12 hour shift- ugh. I am not gonna post numbers for this cause I lift light with high reps for legs. Again, it's because I do not need them any bigger!!! and because of my knee.

2 sets lying leg curls, 2 sets standing- 2 different foot positions- 20 reps sets

1 set SLDL- 20 reps

2 sets leg ext- 20 reps - 2 different foot positions

2 sets leg press- 20 reps - legs wide and toes pointed way out

2 sets Smith squats- 20 reps - feet together

Then a superset of leg press (20 reps) and Smith squats (I did 10)
 
Friday's training

45 min cardio in AM. Trained after work...

Standing alternate DB curls (done palms up/forward- no supination)
20 x 10 reps
20 x 8
20 x 6

Mt right arm fails me- I could keep going with the left. My right is my "bad" side

Reverse EZ bar curls
30 x 10
30 x 10
35 x 6

Grip failed completely in left hand on last set

DB Preachers curls (1 set to failure)
20 x 6 LOL...wimpy. They are very hard with my right arm cause of my shoulder

Tricep Pushdowns
80 x 10
90 x 10
90 x 10

DB Kickbacks
15 x 10
15 x 10
15 x 10

I love this exercise. I love watching my muscles contract- it look so cool

Didn't have time for another tri exercise- so I just grabbed the 40s and did a set of shrugs

Our gym hours suck- closes 9:00 Friday nights
 
Workouts are looking good IG.
You'll kick some serious ass on stage again, I have no doubt.
 
After everything you've been through, it's gonna make stepping stage that much sweeter. Go get 'em.

:BP:
 
PTAaron said:
Workouts are looking good IG.
You'll kick some serious ass on stage again, I have no doubt.
Click to expand...

Thanks Aaron, that means a lot :)
 
Heywood Jablomy said:
After everything you've been through, it's gonna make stepping stage that much sweeter. Go get 'em.

:BP:
Click to expand...

Yes, you are so right :) I can't wait. My comp diet is gonna start at 18 weeks out we've decided. So that will be July 24th. While I am off on holidays...LOL...
 
IG I wish you the best and you have great self control so I know you will kick ass. I read that you see your muscles when doing kick backs hmm I haven't seen my muscles for awhile now haha I wonder what that is like:)
 
Thanks guys :) It means a lot to know I have your support

Matt, you'll see you muscles again..lol..just like I will see my abs again- I miss them so much :D
 
Matt76 said:
I can see my abs, but I have to push my skin down and flex:) Does that count:)
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Sure it does.... Cuz that's what I have to do too! :D


Hey IG, what's the show called that you're doing?
 
This is Mondays training....

Incline bench (smith machine) # is weight on bar
50 x 8
60 x 6
60 x 6

Pec DEc (did 1 set until the cable station was free)
60 x 10

Cable Crossovers
50 x 8
50 x 8

Shoulder press (smith machine- # is weight on bar)
30 x 8
36 x 6
35 x 6

Uright rows (using EZ curl bar)
40 x 8
40 x 8
50 x 4

Front Raises
12 x 10
12 x 8


I was happy with that. My shoulder tolerated it well. Lateral raises are still a no-go.

I do need to warm up my shoulders more before I start. Holy hell, you should hear my bad shoulder when I first warm up- gross!!! And it feels awful too until it is warm. During one of the exercises, I can't remember which, I felt a small pop, like something slid back into place. And it did feel a littel better afterwards. And I must say, when I got up today, my shoulder was not really stiff like it used to be *keeping fingers crossed*
__________________
 
Back training.....

Rack Deads
240 x 5
240 x 6
240 x 6

BB Rows
75 x 8
75 x 8
80 x 8

Rear Delts (on pec dec)
45 x 10
60 x 10
60 x 10

Wide grip pulldowns
90 x 8
105 x 8
120 x 8

Narrow grip pulls (neutral grip)
90 x 8
105 x 8
105 x 8

Excellent workout! I felt really srong and I could have lifted heavier. I was very pleased, especially considering I workewd a night shift the night before
 
45 min cardio this a.m.

Leg Day

Seated leg curls
50 x 20
50 x 20

Lying leg curls
45 x 20
45 x 20

SLDL (db's)
35 x 12 - lower back +++++tight, had to stop

Leg ext
40 x 25
40 x 25

Leg Press
150 x 20
150 x 20

Smith squats
55 x 20
55 x 20

I never had time to do the superset leg press/ squat- had to run and pick up my daughter

Good workout
 
Well, I never trained on Friday. I was very, very tired. And I had a night out planned, so I stayed home and rested up. The weekend was not good on the diet :D But I figured I could stray a little. I have been so good and the comp diet starts next week. I didn't do any cardio or lifting, including Monday because the gym was closed.

Cardio this a.m. x 45 min. 25 on elliptical, 20 on treadmill. I may give up the treadmill. Too hard to get my heart rate up to where it should be, and it's hard on my knee. I was sweating like a dog, it was dripping off my hair and running down my back, and still my heart rate was not up high enough. What's up with that? lol
 
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