IG's competition journal - November 2006

  • Thread starter Thread starter irongirl
  • Start date Start date
Fridays training.....

I did not do cardio that morning. I needed the rest after what I did on Thursday. I will do cardio twice over the weekend.

Arms

DB Curls

20 x 12
25 x 6
20 x 10

I supersetted those with swiss ball crunches holding a 25 lb plate

BB cable curls

80 x 8
80 x 8
70 x 10

Supersetted with decline crunches with a 25 lb plate

Hammer curls

20 x 10
15 x 12
15 x 10

Pushdowns

45 x 20
50 x 13
45 x 15

Cable Overhead Ext

70 x 10
70 x 10
60 x 10

They were supersetted with

Tricep kickbacks

12 x 10
10 x 12
10 x 8

I worked last night, and I just got up, so I am off to do my cardio
 
Matt76 said:
damn good looking workout. CBL curls look solid
Click to expand...

Thanks Matt, but I have a confession to make..lol..the cable curls and overhead ext where done on a dual pulley system, so really it's only half the weight :(


I did cardio after I got up today- 60 min on elliptical. I was surprisingly full of enery after working 2 night shifts. And it's hard to believe that I have only lost 7 lbs- it's looks and feels like more.

i am working again tonight, so I won't get my hour of cardio in tomorrow. I do get that 30 min cardio/weight workout though, so that's cool. I'll be doing it for chest tomorrow
 
Got off work this morning and went to bed. I trained late in the afternoon.....

Smith machine presses
50 lbs on bar x 12
50 x 8
70 x 7

Cable Crossovers
50 x 8
50 x 10
50 x 10

Cable Flys
30 x 8
30 x 7
30 x 6

Smith Shoulder presses
40 lbs on bar x 6
40 x 6
20 x 10 - I just cannot lift anything heavy on this exercise. I was helped on some of those reps :(

Upright Rows
50 x 8
50 x 7
30 x 15

Front/ lateral raises
12 x 10/ 12 x 5
10 x 12/ 10 x 7
10 x 12/ 10 x 8

Standing calf raises
60 x 25
45 x 15
30 x 10

Went back tonight and did the 30 in cardio/weight workout. 1 min on treadmill, 10 reps of DB incline presses, then repeated until 10 sets of each done.

I'm bushed.
 
Cardio x 60 min this a.m. and some ab work. Weighed 165!! WooHoo!! My back is really starting to come in :)
 
Yup, I'm losing it already! LOL Today was supposed to be back day, and what did I do? Legs. And I hate doing legs..LOL..

Anyway....

BB SLDL's
90 x 10
110 x 10
130 x 10

Lying Ham Curls
60 x 7/ 45 x 13
45 x 7/30 x 13

Manm did I ever suck at these today!!

Seated Ham curls
60 x 20
55 x 20

Leg Ext
50 x 25
50 x 20/40 x 5
40 x 25
40 x 25
40 x 25
30 x 20/ the next couple were done with a hold at the top for a few seconds then very slowly bringing it down. Then a static wall squat- I forgot to time myself- I held it pretty long

Leg Press
180 x 15
180 x 15
180 x 15
180 x 15

DB Squat (wide)
40 x 15

K, wide squats hurt my knee

Smith squats

I did these with just the bar- feet together, out in front further than usual, squat ass to the floor. I can really feel it in my butt.

I'm not wimping out, I am just not willing to futher hurt my knee. it's not worth it.
 
irongirl said:
I'm not wimping out, I am just not willing to futher hurt my knee. it's not worth it.
Click to expand...

If it hurts don't do it! Besides, you got good genetics for legs, splenty of muscle, as you keep getting leaner they will come in real nice.

What weight are you targeting for your comp?
 
F-Mac said:
If it hurts don't do it! Besides, you got good genetics for legs, splenty of muscle, as you keep getting leaner they will come in real nice.

What weight are you targeting for your comp?
Click to expand...

Thanks hun!! Hoping to weigh in at 140
 
Training for Wednesday.....

60 in cardio in a.m. I wirked all day then hit the gym at 8:30 for back

Rack Deads

225 x 6
225 x 6
245 x 7
245 x 6
265 x 5

B rows
85 x 8
85 x 8
85 x 8
85 x 7

Rear delts
75 x 10
75 x 8
60 x 15 I used the widest grip possible on the last 2 sets

Wide lat pulls
90 x 10
95 x 8
95 x 8

Narrow pulls
95 x 10
95 x 9
100 x 8

Did some ab work- weighted and non weighted
 
Thanks fellas :)

Update- cardio Thurs morning, I trained arms Fri. Cardio Sat and Sun morning.

Right now I am as sick as a dog- nasty cold. Sore throat, bad cough, stuffy, runny nose, etc. I feel like crap. Gonna keep me out of the gym today and tomorrow I figure. Dammit, I'm PISSED!!
 
irongirl said:
Thanks fellas :)

Update- cardio Thurs morning, I trained arms Fri. Cardio Sat and Sun morning.

Right now I am as sick as a dog- nasty cold. Sore throat, bad cough, stuffy, runny nose, etc. I feel like crap. Gonna keep me out of the gym today and tomorrow I figure. Dammit, I'm PISSED!!
Click to expand...

IG how much vit C are you taking?
 
kclifter said:
IG how much vit C are you taking?
Click to expand...

Usually 3-4000 mg a day. Plus a multivit.

It's going around in a big way. I guess with my diet and training, working night shifts, etc, I just picked up the virus. I seldom ever get sick. It's better it happened now than 2 or 3 weeks out. SUCKS though. I hate the thought of not doing any cardio for a few days.
 
wow IG you must really be down and out if your mising cardio......hope you recover soon!
 
Still sick. Off work again today. I am going to do cardio tonight if I can, but most definitely, I'll be back tomorrow morning. Regardless.
 
I did cardio tonight x 55 min. And it was the easiest time in the past 5 weeks- WTF? LOL I still gotta head full of snot, but I'll live!
 
Cardio this a.m. x 60 minutes. I feel good. I just wish my ears would pop and relieve this pressure in my head!!

I'll train late this afternoon. Just pick up where I left off- it's leg day- FAWK!!
 
Yesterdays training- legs

SLDLs
95 x 8
115 x 10
125 x 8
95 x 8

Lying ham curls
45 x 20
45 x 20/30 x 10

I am dropping this exercise. I never have thought it was a good one for me. I do not feel it in my hams. I'll bump up the sets on the other exercises instead.

Seated ham curls
35 x 25
35 x 20

I dropped the weight back, and curled my legs back even further with a hold at the peak of the contraction.

One set of hyperextensions, focusing on really squeezing the hams.

Leg ext
40 x 25
40 x 25
40 x 25
35 x 25
30 x 25
30 x 25

Leg press
180 x 20
180 x 20

hack squat- I fooled around with this to see how it felt. I will do a few sets on this next leg day.
 
Cardio this a.m. x 55 min- had to cut it 5 min short- running late. I did do 20 min on the stepper too!! Yay! and my knee was fine.
 
Update...

Friday evening training

Standing DB Curls
25 x 12
25 x 8
20 x 7

Cable BB curls
70 x 10
80 x 8
80 x 7

Preacher Curls
40 x 7
30 x 8

Hammer curls
20 x 8
15 x 0
15 x 10
15 x 9

Close grip bench- haven't done this in forever! It felt great and my tris were so pumped after it was difficult to do anything else
90 x 14
110 x 6
90 x 10

Pushdowns
60 x 5/45 x 6
45 x 7

Couple sets of kickbacks


On Saturday I did cardio after I got up )working nights) 60 min- 40 on elliptical, 20 on stepper.
 
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