I
irongirl
Guest
goes4ever said:
Your target heart rate should be within 65-75% of your max heart rate to burn fat. So, yes, I was in that zone, but I like to be at the top of that- 75%.
Cardio this a.m. x 45 min. 30 on elliptical, 25 on bike. I had NO trouble getting and keeping my heart rate up!!
Non training day for me. Off to the city until Sunday so I'll be training at a better gym. yay!!
I
irongirl
Guest
Time for an update. I was out of town for a few days, so I am going to give the condensed version 
Thursday morning- cardio x 45 min. 30 min on the ARC trainer and 15 on treadmill. This was the first time I ever used the ARC and it is awesome!! I am gonna hit our new CEO at our Y up for one..lol..let's see how far I get with that!
I did legs that afternoon. Same as before.
Friday morning- 45 min cardio all on the ARC. Later in the morning I trained with Decay on this board. A good friend and fellow competitor. We did arms. This guy has wicked bicep development!!! Awesome! Made me look like a little girl..lol..
That was it for training and cardio. I had a good time Friday night. met up with Decay and his wife. Had some drinks (I had a lot
) It was my last drink til Xmas!! I had a ball!
Soooo, my competition diet started this morning- YAY!!!! I am so very excited!! My prep guy (Andy) has me on a keto diet for at least 3 weeks, to give me a kickstart. This is the first keto diet I have ever done. It'll be interesting!!
I will train later today- chest and shoulers
Thursday morning- cardio x 45 min. 30 min on the ARC trainer and 15 on treadmill. This was the first time I ever used the ARC and it is awesome!! I am gonna hit our new CEO at our Y up for one..lol..let's see how far I get with that!
I did legs that afternoon. Same as before.
Friday morning- 45 min cardio all on the ARC. Later in the morning I trained with Decay on this board. A good friend and fellow competitor. We did arms. This guy has wicked bicep development!!! Awesome! Made me look like a little girl..lol..
That was it for training and cardio. I had a good time Friday night. met up with Decay and his wife. Had some drinks (I had a lot
) It was my last drink til Xmas!! I had a ball! Soooo, my competition diet started this morning- YAY!!!! I am so very excited!! My prep guy (Andy) has me on a keto diet for at least 3 weeks, to give me a kickstart. This is the first keto diet I have ever done. It'll be interesting!!
I will train later today- chest and shoulers
I
irongirl
Guest
http://www.ecybex.com/Products/displayproduct.aspx?id=600A
The one I used did not have the moveable arms, which I prefer.
The one I used did not have the moveable arms, which I prefer.
I
irongirl
Guest
Matt76 said:they just picked up 2 of those at are school. I think it hits my quads a little harder than I like so I steer clear of it
lol...don't be wussy Matt
I like it for that reason. And it hits the hams and glutes way better. I need all the help I can get there!
I
irongirl
Guest
My training from last evening....
Incline bench (smith machine- with smith exercises, # is weight on bar)
60 x 6
60 x 7
60 x 7
Cable Crossovers
50 x 8
60 x 8
50 x 8
DB Flyes (only discovered that I could do them today and it doesn't hurt my shoulder)
10 x 15
15 x 12
15 x 12
Shoulder press (smith)
35 x 8
40 x 8
40 x 7
Upright Rows
50 x 8
50 x 6
50 x 6
Front Raises
12 x 10
12 x 10
12 x 8
I had to warmup my shoulder a LOT before I could start. Holy crap you should hear it when I first start. And it hurts too!! After awhile it loosens up quite a bit and it's ok. I have gone up in weight to on the presses and bench, so it's cool. One of the things I do to warmup is that DC stretch Matt and Aaron showed me.
Cardio this am x 45 min. 30 on elliptical, 15 on bike. I am taking 24 mg ephedrine before cardio and holy crap do I ever sweat. I gotta bring a towel from now on.
It's amazing how only 1 day on my diet, and I feel like a million bucks lol
Incline bench (smith machine- with smith exercises, # is weight on bar)
60 x 6
60 x 7
60 x 7
Cable Crossovers
50 x 8
60 x 8
50 x 8
DB Flyes (only discovered that I could do them today and it doesn't hurt my shoulder
)10 x 15
15 x 12
15 x 12
Shoulder press (smith)
35 x 8
40 x 8
40 x 7
Upright Rows
50 x 8
50 x 6
50 x 6
Front Raises
12 x 10
12 x 10
12 x 8
I had to warmup my shoulder a LOT before I could start. Holy crap you should hear it when I first start. And it hurts too!! After awhile it loosens up quite a bit and it's ok. I have gone up in weight to on the presses and bench, so it's cool. One of the things I do to warmup is that DC stretch Matt and Aaron showed me.
Cardio this am x 45 min. 30 on elliptical, 15 on bike. I am taking 24 mg ephedrine before cardio and holy crap do I ever sweat. I gotta bring a towel from now on.
It's amazing how only 1 day on my diet, and I feel like a million bucks
lol
I
irongirl
Guest
Here's my back workout from yesterday....I was very pleased. I felt great, and strong.
Rack Deads - wow, the first 2 sets were easy!!!! The last one, my grip started to fail, but I had straps on so I made the 5 reps
240 x 5
250 x 5
250 x 5
BB Rows
80 x 8
80 x 8
85 x 8
Rear Delts (face pulls on seated row)
60 x 8
45 x 8
45 x 8
Wide grip Pulldowns
105 x 8
110 x 8
110 x 7
Narrow grip pulldowns
105 x 7
105 x 7
Cardio again this am x 45 min. I did 35 on the elliptical and 10 on the rower. I liked the rower a lot, it was fun
I know it's only the 3rd day on my diet, but I gotta say I feel and see a difference. It's all fluid I know, but it does wonders for the motivation!!
Rack Deads - wow, the first 2 sets were easy!!!! The last one, my grip started to fail, but I had straps on so I made the 5 reps
240 x 5
250 x 5
250 x 5
BB Rows
80 x 8
80 x 8
85 x 8
Rear Delts (face pulls on seated row)
60 x 8
45 x 8
45 x 8
Wide grip Pulldowns
105 x 8
110 x 8
110 x 7
Narrow grip pulldowns
105 x 7
105 x 7
Cardio again this am x 45 min. I did 35 on the elliptical and 10 on the rower. I liked the rower a lot, it was fun
I know it's only the 3rd day on my diet, but I gotta say I feel and see a difference. It's all fluid I know, but it does wonders for the motivation!!
D
Decay
Guest
Good workout IG, sorry I missed it. Maybe next time...
(Thanks for the bicep comment btw. )
(Thanks for the bicep comment btw. )
I
irongirl
Guest
Well, I was away for a few days. I was in a place where I had no access to a gym, so I didn't train or do cardio. But, I am very proud to say, that I stuck to my diet 100%. I took all my food with me, and while evryone else ate take out and sweets, I had what I was supposed to. I am very proud of myself..lol..we stayed in a B&B where the owner always had freshly baked cookies/muffins, etc for the guests. And I must say that it didn't bother me a bit.
I
irongirl
Guest
goes4ever said:
Thanks
I really have no choice though. I wanna look GOOD this year
I
irongirl
Guest
I have to backtrack for a sec. On Thursday morning, before I left for my long weekend, I trained legs instead of doing cardio. Fawk, I hope I never have to do that again. I am NOT a morning training person. Especially legs!!! it was pure torture I have to admit, and I wimped out on the Smith squats. I did them, but instead of 2 sets of 20, I did 15 and 10 
And I did not do the leg press/squat superset to end off. My bad
Ok, last evening's training......
Incline bench (smith)
70 x 7
65 x 5
60 x 4
Cable Crossovers
50 x 10
60 x 4/ 50 x 4
50 x 6
DB Flyes
20 x 10
20 x 8
20 x 8
Shoulder press (smith)
40 x 5
40 x 6
40 x 4
Upright Rows
60 x 5
55 x 5
55 x 4
Front raises
12 x 8
12 x 8
12 x 6
Geeeez, I was weak as dirt
I had to work like a dog to get what I did. Which, I guess is all that matters. Anyway, we all have days like that. Right?? lol
Cardio this am x 45 minutes on elliptical. Will train back later today!!!!
My buddy is coming over tonight to help me practice my posing. Never to early to start!
And I did not do the leg press/squat superset to end off. My bad Ok, last evening's training......
Incline bench (smith)
70 x 7
65 x 5
60 x 4
Cable Crossovers
50 x 10
60 x 4/ 50 x 4
50 x 6
DB Flyes
20 x 10
20 x 8
20 x 8
Shoulder press (smith)
40 x 5
40 x 6
40 x 4
Upright Rows
60 x 5
55 x 5
55 x 4
Front raises
12 x 8
12 x 8
12 x 6
Geeeez, I was weak as dirt
I had to work like a dog to get what I did. Which, I guess is all that matters. Anyway, we all have days like that. Right?? lolCardio this am x 45 minutes on elliptical. Will train back later today!!!!
My buddy is coming over tonight to help me practice my posing. Never to early to start!
K
KC Lifter
Guest
I hear you on the morning training IG. I usually workout in the afternoon,today I trained at 6am it was a lot harder to do.
I
irongirl
Guest
kclifter said:
Yeah, it sucks!!! I only did it so I wouldn't miss 2 training days that week. I wouldn;t have been so bad if it wasn't leg day
K, here is yesterdays training....
Rack deads- SO pleased
250 x 5
260 x 5
270 x 5
280 x 2
BB Rows
85 x 8
85 x 8
90 x 6
Rear Delts (did them on teh lat pulldown, standing facing it with one foot on the seat. I find this is am excellent one for me)
60 x 10
75 x 10
75 x 10
Wide grip pulldowns- my grip was just gone by this time. I wouldn't have gotten half of this if not for straps
110 x 6
110 x 6
110 x 6
Narrow pulldowns
105 x 6
105 x 6
105 x 7
Great workout. I was pooped after! A couple hours later then, my good friend came by and I practiced posing. He put me through the mandatories 6 or 7 times. And I did each pose from both sides for extra practice. It was great!
Cardio this a.m. 30 min on elliptical, 15 on rower
I
irongirl
Guest
goes4ever said:
Thanks hun!! I added 30 lbs to my rack deads!!!!!!!!!!!
P
PTAaron
Guest
Looks good!! Nice work kicking ass.
I
irongirl
Guest
Thanks Aaron
K, I got off at 8 am, in bed by 8:30 and I was up just before 3:00 so I had a great sleep. I hit the gym just before 5:00.
DB SLDL's
40's x 16 - I couldn't hold on to the little friggers anymore
Lying ham curls- all my ham exercises sucked. They were hard as hell today. I couldn't lift it up as high as normal, but my hams contracted well all the same.
45 x 20
45 x 15, 30 x 5
Seated ham curls- I get a much better contraction in the hams with these. With the lying curls, my lower back tends to be in it too much. I never did find them very good for me.
55 x 20
55 x 20
Leg extensions
40 x 25
45 x 25
Leg press- narrow
210 x 20
210 x 20
180 x 20 (wide) the smith machine was in use and I did not have time to wait so I did an extra set of presses, then
DB squat (wide) My legs were shaking like a leaf doing these. I musta looked retarded..lol..felt great though.
35 lbs x 20
35 x 20
I want to try lunges next time. I did a couple just to see and it felt ok.
Had to beat it home and get my food and stuff ready for work. I felt like crap until I ate, then I was good.
__________________
K, I got off at 8 am, in bed by 8:30 and I was up just before 3:00 so I had a great sleep. I hit the gym just before 5:00.
DB SLDL's
40's x 16 - I couldn't hold on to the little friggers anymore
Lying ham curls- all my ham exercises sucked. They were hard as hell today. I couldn't lift it up as high as normal, but my hams contracted well all the same.
45 x 20
45 x 15, 30 x 5
Seated ham curls- I get a much better contraction in the hams with these. With the lying curls, my lower back tends to be in it too much. I never did find them very good for me.
55 x 20
55 x 20
Leg extensions
40 x 25
45 x 25
Leg press- narrow
210 x 20
210 x 20
180 x 20 (wide) the smith machine was in use and I did not have time to wait so I did an extra set of presses, then
DB squat (wide) My legs were shaking like a leaf doing these. I musta looked retarded..lol..felt great though.
35 lbs x 20
35 x 20
I want to try lunges next time. I did a couple just to see and it felt ok.
Had to beat it home and get my food and stuff ready for work. I felt like crap until I ate, then I was good.
__________________
K
KC Lifter
Guest
IG your workouts are looking good. I'm impressed with the amount of weight you can lift, your rack deads are damn strong.
I
irongirl
Guest
kclifter said:
Thank you kc
I really appreciate that. Back day is my favorite cause it's the bodypart I can go the heaviest on.Here's yesterdays workout.....
I got off work at 8 am, in bed by 8:20 and got up at 12:30. Went to the gym at 1:30 and did 45 min cardio on the elliptical. It was the fastes 45 min ever, I was having a great time doing it. I was disappointed when it was over!!
Later that evening, I worked arms. I am so weak on arm day. Ever since my shoulder injury, I can't lift as heavy. My right arm just cannot do it
My left arm can. It sucks. In the meantime, I could see that my arms are leaner as I was doing the curls Alternate DB curls
20 x 8
20 x 6
20 x 7 (I picked up the 25s and did 2 reps in there somewhere
)reverse BB curls
35 x 8
35 x 9
35 x 6
preachers curls
30 x 11
Upper pulley curls
40 x 8
40 x 8
50 x 5
Pushdowns (these are done on a dual cable stack btw, so it's really only half the weight)
80 x 15
90 x 3/ 80 x 5
80 x 6
kickbacks
20 x 6
15 x 10
15 x 10
DB shrugs
50 x 10
60 x 10
60 x 6
I
irongirl
Guest
Matt76 said:good looking workout. It will all come back IG don't worry about it
Also I hate all forms of cardio and I think ur crazy for liking it
Thanks Matt
LOL, I can't help it, I do like cardio!!! It makes me feel soooo good!Speaking of which, I am bumped up tp 55 minutes, 6x week as of this morning. I did 40 on one elliptical (the one with the incline) and 15 on the other. Did some abs also. Will train this evening.
I
irongirl
Guest
K, this us yesterdays training....
Db Incline bench
35 x 8
40 x 7
40 x 5 (then 2 negatives)
Cable crossovers
50 x 10
I switched to the pecdec for a change today
75 x 10
60 x 10
DB Flyes
20 x 10
20 x 10
25 x 10
Smith shoulder press
40 x 7
40 x 5
30 x 7 Booo!!! My shoulders were fried today
Upright Rows
55 x 7
55 x 7
55 x 5
Front raises
12 x 8
I just couldn't do anymore
I was happy with it. I worked very hard even though I had to drop the weight a little
I was VERY excited about using DBs for incline bench. My shoulder didn't hurt at all!!!! I do have someone I trust spot me very closely because if my arm "gives away" I could be injured again.
Db Incline bench
35 x 8
40 x 7
40 x 5 (then 2 negatives)
Cable crossovers
50 x 10
I switched to the pecdec for a change today
75 x 10
60 x 10
DB Flyes
20 x 10
20 x 10
25 x 10
Smith shoulder press
40 x 7
40 x 5
30 x 7 Booo!!! My shoulders were fried today
Upright Rows
55 x 7
55 x 7
55 x 5
Front raises
12 x 8
I just couldn't do anymore
I was happy with it. I worked very hard even though I had to drop the weight a little
I was VERY excited about using DBs for incline bench. My shoulder didn't hurt at all!!!! I do have someone I trust spot me very closely because if my arm "gives away" I could be injured again.
