IG's competition journal - November 2006

  • Thread starter Thread starter irongirl
  • Start date Start date
kclifter said:
IG impressive workout, close grip really looked good.
Click to expand...

Thanks kc!! :) I was pleased with the CGBP too, since I haven't done it in so long. I'll be keeping them in my program from here on in.

I did cardio this evening once I got up (night shift again tonight). I debated whether or not I was going or not, but I did. I only did 30 min cardio and some ab work.
 
goes4ever said:
when you work, what is your actual shift hours? just curious
Click to expand...

All shifts are 12 hours- so either 8 am- 8 pm or vice versa. So three 12 hour nights on the weekend start Friday night at 8 p.m. for instance.
 
goes4ever said:
wow that must suck ass, how many days a week do you work then 3?
Click to expand...

yeah it does suck ass LOL We only do three shifts like that on a weekend- and we have to work every second one.
 
goes4ever said:
no I mean how many days do you work per week? 3 ~12 hour shifts?
Click to expand...

Well, it's like this.....I worked Sat/Sun/Mon night, then I work Thurs and Fri.....then I'll be off Sat and Sun, go to work Mon night and Tues night, off Thurs and Fri and work Sat/Sun/Monday. It gets a little complicated with the night shifts- too hard to explain, but that's the jist of it.
 
Just finished a great workout!!!

Incline DB presses

25 x 12
30 x 12
35 x 8
25 x 15

Cable crossovers

40 x 15
50 x9
40 x 10
30 x 10

DB flyes

20 x 12
20 x 12
15 x 15

DB shoulder presses

25 x 10
25 x 8
20 x 6/15 x 4/ 12 x 3

Upright rows- I supersetted the presses and upright rows

90 x 11
90 x 8
70 x 12

Front/ Lateral raises

10 x 10/ 10 x 8
10 x 10/ 10 x 8

Holy crap, my shoulders were pumped!!!
 
Cardio this am x 60 min on elliptical. Ab work.

Weight 161 lbs - woohoo!!
 
Yesterday evenings back workout....was a good one!

Rack Deads

225 x 6
245 x 6
245 x 6
255 x 8
255 x 8

T-Bar row (did this today just for a little change)

35 x 10
35 x 12
45 x 8
45 x 8

I wonder how much weight you're really lifting, cause the machine itself is so heavy? Jusat a thought :D

Rear delts

75 x 12
90 x 8
75 x 11
60 x 10

Wide Lat pulls

90 x 12
95 x 12
105 x 12
90 x 12

Narrow grip pulldowns

90 x 12
90 x 12
105 x 7
90 x 10

Couple sets of shrugs
 
Cardio this am x 60 min on elliptical. Prior to cardio I did abs- 3 sets each of ball crunches (with 25 lb plate), decline crunches (25 lbs), hanging knee/leg raises (unweighted) and V-sit crunches on a bench (15 lb Db between my feet).

After cardio I did a few sets of hypers, really concentrating on the hams (25 lbs)
 
Thursday....
Cardio this am x 40 minutes. Also did a few sets of hypers with 25 lb plate

Leg workout.....

I was pressed for time today so i didn't train my hams. I will do it tomorrow before I train arms.

Leg Ext

50 x 35
50 x 20
60 x 15
60 x 15
50 x 15
50 x 15

I decided to up the weight and drop the reps a little for awhile.

Leg Press
230 x 15
230 x 15
230 x 15
180 x 20
180 x 20

Smith machine squats

50 x 10- wide
50 x 10- wide
50 x 10- narrow
50 x 10- narrow

My knee was bothering me a little bit today. I was on my feet all day doing stuff around the house

Friday....

Calves went like this 60 x 30, 45 x 20 (standing press) I also worked my abs- ball crunches and decline crunches with 25 lb plate, and v-sits on a bench with 15 lb DB between feet. Then, cardio x 60 minutes.


I'll post the rest later
 
Saturday.....am cardio x 60 min. Trained hams and abs in the pm. SLDLs, lying and seated ham curls. Abs- weighted and unweighted.

Sunday- 60 min cardio in the afternoon.

Monday- am cardio x 60 min. Trained chest and shoulders in pm. Will post later.
 
Up to 60 minutes already IG... :hahaha:

That sucks..

But I know you can do it :clap:
 
Decay said:
Up to 60 minutes already IG... :hahaha:

That sucks..

But I know you can do it :clap:
Click to expand...

Well, that happens when you are FAT and 40 :D

And, yes, I can do it! You know I can hunny, thanks!!
 
Update. Been working night shift so it's been hectic.

Monday- 60 min am cardio.

Trained chest and shoulders

Incline DB press

25 x 12
30 x 12
35 x 10

Pec Dec

60 x 12
60 x 5
75 x 10

My left delt was burning so bad after the presses that it was very hard top do anything else.

DB Flyes

15 x 10 (flat)
15 x 15 (incline)
20 x 10 (incline)

Smith machine presses (# is weight on teh bar)

20 x 10
20 x 10
20 x 8

Holy crap I am a weakling at these LOL How embarrassing

Cable upright rows and front and lateral raises- I was rushed and never wrote it down.

Tuesday

I worked Monday night, so no cardio

Rack Deads

225 x 7
245 x 7
275 x 5
275 x 6
225 x 7

T-bar row (with Olympic bar in corner and a V-handle attachment)

80 x 10
100 x 8
100 x 7
90 x 8

Rear delts
90 x 8
75 x 10
60 x 12

Wide lat pulldowns

90 x 10
120 x 8
105 x 10
105 x 8

Narrow Pulls

105 x 8
105 x 7
90 x 9

Great workout, I was happy :)
 
I got off on Wednesday morning and I couldn't go to bed because I had things to do. I got my cardio in late in the evening- 60 minutes. It was torture!! lol

60 min cardio again this a.m.
 
irongirl said:
Well, that happens when you are FAT and 40 :D

And, yes, I can do it! You know I can hunny, thanks!!
Click to expand...

IG I think you put too much into this age thing. I'm over 40 and I certaintly don't think there's anything I can't achieve now that I could when I was 30.

Don't get caught up with I'm 40 so oh man this is going to be hard. It's hard at any age to to a contest.
 
kclifter said:
IG I think you put too much into this age thing. I'm over 40 and I certaintly don't think there's anything I can't achieve now that I could when I was 30.

Don't get caught up with I'm 40 so oh man this is going to be hard. It's hard at any age to to a contest.
Click to expand...

Oh my darlin', I am only kidding!!! That's why I put that smilie there. I don't want to sound too cocky, but I am in better shape than most women 10 years younger than me, and I don't look my age either :)

And, yes, it is hard to prepare for a contest at any age, BUT as you get older it IS gonna be a bit harder. Thats just a fact of life. I'm doing just fine. I kid about my age, only because that's my way of getting the point across that you can do this no matter how old you are ;)

And, by the way, Decay is a personal friend of mine, so I figured he'd get a kick out of it LOL

Thanks kc, I appreciate your concern :)
 
goes4ever said:
your def not losing strength thru your diet, thats a good thing
Click to expand...

No, I'm not :D I tend to get stronger, for awhile anyway, while dieting. I do very well on lower carbs. And I am sure the Anavar doesn't hurt ;)
 
irongirl said:
Oh my darlin', I am only kidding!!! That's why I put that smilie there. I don't want to sound too cocky, but I am in better shape than most women 10 years younger than me, and I don't look my age either :)

And, yes, it is hard to prepare for a contest at any age, BUT as you get older it IS gonna be a bit harder. Thats just a fact of life. I'm doing just fine. I kid about my age, only because that's my way of getting the point across that you can do this no matter how old you are ;)

And, by the way, Decay is a personal friend of mine, so I figured he'd get a kick out of it LOL

Thanks kc, I appreciate your concern :)
Click to expand...

Well I can see a little sarcasm in that post so I guess I said something wrong.

Sorry I won't make any more comments.
 
kclifter said:
Well I can see a little sarcasm in that post so I guess I said something wrong.

Sorry I won't make any more comments.
Click to expand...


WHAT???? Jesus, I can't say anything on here anymore. I wasn't being sarcastic at all.

I thanked you for your concern, I thought it was sweet. And I just told you what I thought.

I might as well shut the fuck up. Everyone gets offended by what I say.
 
Everything is fine my fault. Of course I support IG 100% and will continue to.
 
irongirl said:
No, I'm not :D I tend to get stronger, for awhile anyway, while dieting. I do very well on lower carbs. And I am sure the Anavar doesn't hurt ;)
Click to expand...
how much do you think the anavar is helping?
what does you running it at again?
 
goes4ever said:
how much do you think the anavar is helping?
what does you running it at again?
Click to expand...

Gee, that's a hard question to answer. I am ahead of where I was last year when I competed. My abs are out, I am harder, leaner. So it has helped no doubt. I am running 10 mg daily. But, IMO, like any drug, it affects people differently. The majority of peeps seem to have good success with Anavar.
 
Thursday.....

am cardio x 60 min

Leg workout

SLDL's

90 x 10
90 x 10
100 x 8
100 x 8

Lying ham curls

45 x 20
45 x 20
45 x 20

Seated hams

40 x 20
40 x 20
40 x 20

Leg Ext

40 x 25
40 x 25
50 x 15
50 x 15
60 x 15
50 x 15

Leg Press

230 x 15
230 x 15
230 x 15
180 x 20

Smith squats

50 x 15
50 x 15
50 x 15
50 x 10
__________________
 
Today....

am cardio x 60 min

Arms- did 15 min cardio prior to starting

DB curls

25 x 8
20 x 9
20 x 6
15 x 10

Cable BB curls

80 x 10
70 x 9
10 x 12
60 x 15

Upper pulley curls

50 x 5/ 40 x 4
40 x 6
30 x 10

Wow, I sucked at these today, but damn, my arms looked good

Pinwheel curls

20 x 5/ 15 x 5
15 x 7
15 x 7

Close grip bench

95 x 10
95 x 10
95 x 8

Pressdowns

45 x 20
45 x 15
45 x 10

Cable kickbacks

20 x 6
20 x 7
20 x 8

Tried bench dips- did 7 or 8, but it is too hard on my shoulder. Not worth the risk.

Good workout. Wish I had taken pics, my arms looked great!
 
60 min cardio this am- walked outside. My knee held up very well- I was pleasantly surprised.
 
You must log in or register to reply here.

New Posts

Trending

Back
Top