IG's competition journal - November 2006

  • Thread starter Thread starter irongirl
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I did my first double cardio day yesterday. during evening cardio, my blood sugar crashed and I only got in 35 minutes. Rather than repeat myself here, I posted in the trainnig section about that.

No cardio this morning. Will do some after work tonight.
 
Update.....

Sunday evening- 40 min cardio after work. Walked outside.

Monday morning- 50 in cardio (slept in a little :D). Worked 12 hours. Hit thhe gym after for chest and shoulders

DB incline press

25 x 12
35 x 10
40 x 8
35 x 8

Incline DB Flyes

15 x 12
15 x 12
20 x 10
15 x 12

PecDec

60 x 12
60 x 9
45 x 15
45 x 12

DB Shoulder Press

20 x 12
20 x 8
20 x 7

Ugh. I am SO weak at this :( It was a bit "iffy" tonight- my shoulder wasn't all that stable, so I was afraid to push it. I am going to stick with the Smith machine for these. I can't risk an injury.

upright Row

40 x 15
40 x 15
40 x 10

Front/Lateral Raises

12 x 10/ 12 x 6
10 x 10/ 10 x 10
10 x 10/ 10 x 10
10 x 15/ 10 x 10

Great workout. I am blown away with how lean I am and LOVE watching the striations in my chest and shoulders when I train :) :D

Weight down to 157.5 this am- yeah baby!!!!! :buff:
 
Rack Deads

225 x 6
315 x 2
295 x 4
275 x 3
275 x 4

This is huge for me!! The most I've lifted, I believe was 280. I said tonight, "fuck it". The worst that could happen was that I couldn't do it.

T-Bar row (olympic bar and handle)

90 x 10
95 x 8
90 x 8
90 x 7

Wide Lat Pulldowns

105 x 10
105 x 9
90 x 12
90 x 12

Rear lats

75 x 12
60 x 12

Seated Rows

90 x 12
105 x 8
90 x 8
90 x 8

Smith Shrugs

140 x 6
90 x 8
90 x 7

My grip was toast by the time I did shrugs..lol..
 
IG you're strong as hell on those rack deads. What level is the bar at?
 
kclifter said:
IG you're strong as hell on those rack deads. What level is the bar at?
Click to expand...

Thanks!! Knee height. Maybe a tad below. It is, by far, my favorite exercise :)
 
Today was double cardio. 60 min this morning and 45 in the afternoon.

And my knee is liking the stepper these days! YAY!! I did 30 min this morning and all 45 in th pm.

Also did some ab work with the pm cardio.

I am working nights, so no cardio tomorrow :( But it's leg day. That's a cardio workout for gods sake!

Oh, no blood sugar crash today!!
 
Update......

I worked Wed night, so I was unable to get any cardio in on Thursday. That evening was legs

SLDL's

95 x 10 (4 sets)

Seated hams

40 x 20 (3 sets)

Lying hams

45 x 20 (# sets)

Back ext

2 sets of 10 (bodyweight only)

Leg Ext

60 x 15
50 x 20
40 x 20
40 x 20
40 x 20

Leg press

230 x 15
230 x 15

Smith squats

50 x 15
50 x 15

I was pressed for time, as I had to work again that night, plus my energy level wasn't very high.


Friday- got off work in am, went home to bed and did my cardio shortly after I got up. So that was about 1:30 pm. 60 min cardio.

Later that evening, trained arms.

DB Curls

25 x 7
20 x 8
20 x 7

Cable BB Curls

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

Cable concentration curls

40 x 12
50 x 10
40 x 10
40 x 10

Pinwheel curls

20 x 8
15 x 10
15 x 9
15 x 8

Reverse grip bench (smith machine) # is weight on bar

50 x 12
50 x 12
70 x 10
70 x 10

Pressdowns (on double cable stack)

90 x 15
80 x 12
70 x 15
70 x 12

Finished with a few sets of cable kickbacks

Ab work
 
Monday- 60 min cardio in am, Also did some additional ham work

Monday evening- chest and shoulders

DB incline presses
30 x 12
35 x 8
30 x 10
30 x 10

Incline DB Flyes

15 x 10 for 4 sets

Cable Crossovers

50 x 9
40 x 8
40 x 8

Smith machine shoulder press

40 x 10
40 x 7
20 x 10
20 x 10

When this competition is over, I need help with my shoulders. They'll never grow any sense if I can't lift shit all weight :(

Upright Rows

50 x 10
50 x 9
50 x 8
40 x 10

Front raises/lateral raises

12 x 10/ 12 x 6
10 x 9/ 10 x 8
10 x 8/ 10 x 8
 
I've neglected to update this in a couple of days.

Tuesday

BB rows

60 x 12
70 x 12
80 x 8/ 70 x 4
70 x 6

Wide lat pulldowns

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

Seated Rows

90 x 10
90 x 10
75 x 12
75 x 10

T-bar rows (with olympic bar in corner)

35 x 10
45 x 5/35 x 2
35 x 7
25 x 6

T-bar row (machine)

35 x 8
35 x 7
35 x 7

Narrow pulldowns

105 x 7
90 x 8
90 x 10
90 x 12

2 sets rear delts

Wednesday- double cardio. 60 min am, 45 min pm with some ab and ham work. No sugar crash!!

Thursday- 60 min am cardio. Then did legs in the evening. It was the first day that I started taking Tight with my ephedrine and caffeine, and after the cardio and training became really strenuous, I was feeling pretty gross. Sorta nauseated almost- really weak and just icky. The leg workout was okay. Did well with the hams and leg extensions. Only did 2 sets each of leg press and squats.

Friday morning- 60 min am cardio. Had to work Fri night so my arm workout was rushed. I supersetted stuff to get through it. Good workout though. Newf was there and gave me a push and made me rep out with the Olympic bar at the end of my bi workout. My arms are sore today for the first time in...forever!! lol I love it.

I got off work this morning and went right to bed. Did my 60 min cardio after I got up. Back to work tonight. I'll do the same thing tomorrow.

I am finally starting to darken up a little from the tanning. I'll get in 3 more sessions this week. I tried my new posing suit on yesterday. Hopefully I'll be lean enough to wear it. It's smaller than my others, but if I can get my ass into it, it's gonna look good. I also have my song edited, so this week I'll start working on an actual routine.

It's getting really exciting now!!! I have been getting all kinds of comments at the gym and at work, it's great!!! I love being lean :)
 
Good luck IG. Hope you reach your weight goal of 140lbs. Keep training hard, and you will achive anything.
 
fineassgymgirl said:
Good luck IG. Hope you reach your weight goal of 140lbs. Keep training hard, and you will achive anything.
Click to expand...

Thanks for looking in girl!! I am pretty sure I can be 140 on stage. I weighed 139 at my first comp. I should be able to get to 140 this time, and be more nuscular than I was at my first show!! That's gonna rock :buff:
 
Monday......I got off work Monday morning and slept for 2.5 hours. I was amazingly refreshed after that little bit of sleep.

Orr gym was only opened for 4 hours because of the holiday. So I did 20 min cardio on teh stepper before I trained.

Incline DB press

25 x 15
30 x 12
35 x 10
30 x 10

PecDec

75 x 11
60 x 11
60 x 10

Incline Flyes

20 x 12
20 x 12
20 x 15

I supersetted the flyes with leg press..lol...just trying to get in some extra leg work whenever possible

Leg Press

180 x 20- did 3 sets

DB Shoulder Press (supersetted with leg ext)

30 x 10
30 x 9
30 x 8/ 20 x 3


Leg Ext

50 x 20
50 x 20
50 x 15

Front raises (supersetted with upright rows)

10 x 12
10 x 12

Cable upright rows

40 x 12
40 x 10
30 x 10

I actually had painful shoulder pumps- I could hardly move them by the time I was finished. Weird. Felt cool though LOL
 
Tuesday

The usual 60 min cardio in the am. Plus some extra glute and ham work.

Tuesday evening.....

BB rows

60 x 12
60 x 12
70 x 10
70 x 8
70 x 8

Wide lat pulldowns

120 x 10
105 x 8
105 x 88
90 x 12

Seated Rows

90 x 8
75 x 10
75 x 10
75 x 12

Narrow grip pulldowns

120 x 7
105 x 8
90 x 10
90 x 9

T-bar row

35 x 10
35 x 9
35 x 8

DB Shrugs

40 x 10
50 x 6
40 x 8
40 x 7

3 sets rear delts using the rope
 
Wed- double cardio day. Did 60 min in am, 45 in pm. Weight is down to 154- yay!
 
K, as tired as I was, I went to the gym when I got off Thursday morning and did 30 min cardio. That was all I could manage. I was fading fast by the end of it. But it was better than none at all. So I went home and hit the sack. Slept for 6 hours. I was sooo tired when I got up.

Did legs in the evening, but I had zero energy. I did not finish my workout and did not do as much as I usually do. I know, I'll take some flack for that, but I am working again tonight, and real life gets in the way sometimes. I have to be up to par for work, and I knew if I pushed too hard in the gym that I was gonna be a mess for work and staying up all night. I WILL do extra leg work over the weekend. Promise!!

I was having a lot of knee pain after my workout and for hours at work. I took a Motrin 400 when I got to work and later had to take a Toradol. Believe me, it's bad when i have to do that. The pain finally eased off after a few hours. It's all good. I tweaked it somehow in the gym and that's why all the pain.

SLDL's

90 x 10
90 x 8
90 x 8

Lying ham curls

60 x 20
45 x 20
45 x 20

Seated ham curls

50 x 20
50 x 20
50 x 20

Leg ext

50 x 20
40 x 20
40 x 20
40 x 20

Leg press

180 x 20
180 x 20
 
still a good looking workout. Hell i'm tired all the time with my schedule. I'd hate to think what it must be like to have yours
 
Friday.....got off at 8 am, went to bed until 11:45- slept like a rock.

Hit the gym around 5:30 to do arms. Switched things up for a change. It was a great workout.

BB Curls

55 x8
55 x 8
60 x 5
55 x 6
50 x 4 (2 negatives)
bar x 4

Preachers

35 x 12
40 x 4 (stuck!! couldn;t budge it )
40 x 3 + 4 negatives (had a spotter this time)
35 x 5
25 x 12

Incline Db curls

15 x 6
15 x 4/10 x 10
15 x 5/10 x 8
15 x 4/10 x 8

Hammer curls

15 x 5
10 x 10
10 x 15
10 x 12

Pressdowns

45 x 24
45 x 22
45 x 18

Overhead rope extensions

50 x 15
50 x 16
50 x 15

DB ext (2 handed)

25 x 12
25 x 12 My shoulder is kinda "iffy" doing those

Finished with a set of DB kickbacks

Ran home and ate. Back at the gym an hour and a half later and did 30 min cardio. I had intended on 60 min, but real life didn;t let it work out that way!

Saturday
60 min cardio this am. Again, real life got in the eay and I had to do it after my first meal. But it's done at least.
 
Taken today. Holding a ton of water at the moment. I'll post more when I get rid of the bloat :D
 
goes4ever said:
do not look like your holding a lot of water to me? looks like your leaning out like crazy
Click to expand...

Thanks :) I AM holding water there though, trust me!!
 
Thanks kc :)

Sunday.....

60 min cardio in the early afternoon (gym opens at noon!!) After supper i went back and did 20 min cardio and a leg workout. 4 sets each of leg ext, leg press and squats. It was a really good workout.

Monday.....

Hmmm, went to the gym for early morning cardio and it wasn't open!!!! WTF? There were a few of us waiting in the parking lot. Anyway, I left, went home and walked outdoors. And I was glad I did. it was a beautiful, crisp, sunny fall morning. If I had a camera I would have had some beautiful pics!!! Plus it was a great workout!!

Back late in the evening for chest and shoulders. I'll post the workout tomorrow- I am at work tonight.

My prep guy is making changes in my diet starting today. Down from 6 meals to 5 for one thing. And an extra 5 min of evening cardio, making it 50 min.
 
Update.....I've been working night shift, so I've had precious little time for anything other than eat, sleep, train and work.

Monday am- 60 min cardio

In the evening.....

Incline DB press

25 x 12
30 x 12
35 x 12
25 x 12

Cable crossovers

40 x 12
40 x 7
30 x 12

Incline DB Flyes

20 x 10
15 x 12
15 x 12

Shoulder press machine (doesn't hurt my shoulder anymore!!!)

50 x 12
50 x 10
50 x 8

Cable Upright row

80 x 12
80 x 12
70 x 12

Front and lateral raises

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


Tuesday......

I worked all night, then did my cardio when I got off- 60 min on stepper. By the time I went to bed I had been up for 28 hours!! When I got up I trained back before going back to work

Rack Deads (not trying to go heavy here)

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

BB rows

60 x 15 for 4 sets

Wide lat oulldowns

105 x 9
105 x 8
105 x 8
90 x 10

Seated rows

90 x 10
90 x 9
90 x 10
75 x 11

Naroow pulldowns

105 x 8
90 x 10
90 x 9

T-bar row (machine)

35 x 10
35 x 8
35 x 9

Few sets if rear delts with the rope and back ext with a 25 lb plate

Today- off work this am and did 60 min cardio on stepper. Will go back this evening for another 50 min.

I will weigh in the am. My jeans are literally falling off me today LOL

I gotta say that my joints are pretty achy these past few days- shoulders especially, and my elbows too.

Got my Lipoderm Y today and started.
 
Whoa, my fingers are getting a workout updating this :) I have been so busy, and SO tired lately. Cardio really kicks my ass somedays. My diet is pretty low in carbs and I do a ton of cardio, so no wonder!

Oct 19- Thursday

AM cardio 60 minutes

SLDLs

95 x 8
95 x 10
95 x 8

Lying ham curls

60 x 20
45 x 20
30 x 20

Seated ham curls

50 x 20
50 x 20
40 x 20

Leg Ext

40 x 25
50 x 20
60 x 15
60 x 10
50 x 15

Leg Press

180 x 25
180 x 25
180 x 25

Smith squats

50 x 20 (narrow)
50 x 20 (wide)
50 x 15 (wider)
50 x 15 (wider still)

20 min cardio

Friday

BB curls

50 x 10
55 x 7
55 x 3/50 x 2/ 45 x 4 (2 negatives)

Preachers

35 x 12
35 x 7
30 x 11
30 x 11
30 x 7

Incline DB curls

15 x 12
15 x 10/10 x 5
15 x 5/ 10 x 6
15 x 10/ 10 x 5

Pinwheel curls

15 x 15
15 x 12/ 10 x 5
15 x 7/ 10 x 3

Pressdowns

45 x 28
45 x 22
45 x 20/30 x 15
45 x 13/ 30 x 12

Overhead rope ext

50 x 15
50 x 15
40 x 20

DB Kickbacks

10 x 12
10 x 12
10 x 12
 
Saturday- cardio x 2. 60 minutes and 50 minutes- all on stepper

Sunday- cardio x 60 min. In evening did another leg workout

Leg ext

50 x 20
50 x 20
40 x 20
40 x 20

Leg press

180 x 25
180 x 25
180 x 25
180 x 25 used wide and narrow foor placement

Smith squats

50 x 20
50 x 15
50 x 20
50 x 20 again used wide and narrow stance

Standing calf raise

45 x 35/ 30 x 15

Leg Ext

30 x 16
30 x 20

20 min cardio- stepper
 
Monday- 60 min AM cardio. 40 on stepper, 20 on bike

Incline DB press

25 x 12
30 x 10
30 x 12
35 x 6

Chest press machine

40 x 12
70 x 10

Incline DB flyes

15 x 12- 3 sets

Crossovers

40 x 12
40 x 12
30 x 12

Shoulder press machine

50 x 12
70 x 8
70 x 7
50 x 7

Upright Row (cable)

40 x 12
45 x 10
35 x 15

Front /Lateral raises

10 x 12/ 10 x 8
10 x 8/ 10 x 6

I was toast by then. It was the dirst day shift I worked in a month. So I was up at 5:30 to the gym, and worked 12 hours and we were super busy. I never felt so tired and crappy in all my life. Then to the gym after work. So I never did any cardio after my training. I jsut couldn't

Did 60 min this AM- wasn't as bad as it has been. I used the elliptical for 45 min, then the stepper for 15.

Weight 150.2 lbs- yay!!
 
goes4ever said:
I bet all the cardio and low carbs are getting pretty rough!
Click to expand...

I'm not hungry, but the cardio is getting pretty hard. Still pretty strong in the gym most days. I am not sleeping well, so that's a big factor.
 
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