Yetta's Offseason Training Log

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Yettamae

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The Offseason plan: Maintence for my legs with special emphasis on tighting up my glute area and work on my V-taper. I have a good back, it just needs more training. I would also like to add a little more size to my arms to complement my lower half.

Figure Shows: NPC June 2008

Current Supps:
Met-Rx Protein
BCAA
Tonlian CLA 1000 mg
Chromium Picolinate 200 mg
Gaspari SizeOn
Fish Body Oils 1000 mg
Universal Uni-Liver
Optimum Opti-Women Multi Vitamin

9/21/07 Biceps and Triceps

Barbell Bicep Curl 3 x 10 (Last set will try and go up 30 lbs)
20-20-20

Close Grip Tricep Press 3 x 10
30-30-30

Dumbbell Curl 3 x 10
10-10-10 (Last set will go up to 15)

Barbell Skull Crushers 3 x 10
20-20-20

Hammer Curl 3 x 10
10-10-10 (Last set will go up to 15)

Tricep Pushdown 3 x 10
30-40-40 (Getting stronger!)

Cardio EFX Crosstrainer 20 mins

:BP:
 
LadyZ said:
Nice work Yetta Mae... Keep it up... ;)
Click to expand...
Thanx girl. I'm trying! My plan is to go in bigger and better. :buff: Hopefully things will work out! Have you tried the new Cathy Savage diet or the workout plan? If so, how it working out for you?
 
Chest and Back 9/22/07

Chest and Back 9/22/07

Chest and Back 9/22/07

Dumbell Chest Press 3 x 10
15-15-15

LatPull Down 3 x 10
50-60-60 (Will start at 60 next time around and for last set go up to 70)

Incline Chest Press 3 x 10
15-15-15

Bilateral LatPull Down
75-75-75 (Yeah baby!)

I am really happy with the strength increase in my back! I did 67.5 last time.

Dumbbell Chest Fly 3 x 10
15-15-15

Low Seated Row 3 x 10
50-50-60 (Will go up to 60 for second set)

Abs

Leg Raises 3 x 20

Crunches 3 x 20

Cardio 30 mins

EFX Crosstrainer

:BP:
 
Lookin' good Yetta


have you ever tried doing skull crushers with DB's instead of a bar?

A trainer showed them to me last year. They work great! I've seen more improvement with those than anything else.

What I do:

start out with the db's extended, with my arms angled slightly towards my head (at the shoulder, to keep a constant tension on the tricep). Then I lower both weights at the same time, as if I still had a bar in my hand. As I lower the weights I rotate my wrists so the weights are vertical (rather than horizontal). I finish with the weights low enough that the triceps are fully stretched (I usually hold the stretch for a second or two). Then raise the weights back to the starting position.

I find that its easier on the various joints than using a bar, while getting a larger ROM (and less of a chance that they will actually crush your skull)


anyway, good luck Yetta!
 
RaptorMkII said:
Lookin' good Yetta


have you ever tried doing skull crushers with DB's instead of a bar?

A trainer showed them to me last year. They work great! I've seen more improvement with those than anything else.

What I do:

start out with the db's extended, with my arms angled slightly towards my head (at the shoulder, to keep a constant tension on the tricep). Then I lower both weights at the same time, as if I still had a bar in my hand. As I lower the weights I rotate my wrists so the weights are vertical (rather than horizontal). I finish with the weights low enough that the triceps are fully stretched (I usually hold the stretch for a second or two). Then raise the weights back to the starting position.

I find that its easier on the various joints than using a bar, while getting a larger ROM (and less of a chance that they will actually crush your skull)


anyway, good luck Yetta!
Click to expand...
Yes I have in the past actually I used to do them past my skull. I felt a better contraction. My trainer for my first show had me do them with dumbbells on the stability ball, but I did them past my head. I don't know why I started doing it with a bar at the time...maybe for variety? I felt like I had better form with the bar then with the dumbbells,but I also feel like I can't go as heavy with the bar because of the pressure on the joints. Thanx for the suggestion. I do agree it is easier on the joints. I was actually thinking about going back to the lying dumbbell overextension and see which do I like better. I may just go back to the lying overhead extension because I feel that I do get a better stretch and I will be able to progress to heavier poundages without putting stress on my elbows. Thank you! :D

PS: If anyone else has any suggestions. I am open to them. Next month I am going to switch my rotation of exercises slighty. Thank you!
 
Legs 9/23

Barbell Wide Squats 3 x 20
30-30-30

Stifflegged deadlifts 3 x 20
20-20-20

Barbell Stationary Lunges 3 x 20
30-30-30

Seated Leg Curl 3 x 20
40-40-40

Leg Extension 3 x 20
35-35-35

Single Legged Calf Raise 3 x 20
8-8-8

Cardio 20 mins
EFX Machine

It was a tough workout today. My legs were feeling like jelly are lunges and seated leg curl. Didn't have alot of energy to do cardio after such a grueling workout, but I got through it!
 
Shoulders 9/24/2007

I upped the intensity to another set to see if my shoulders could handle it and I survived! I get arthritis sometimes in my shoulders, so I can't train too heavy with them. I felt really strong today,so I don't know what's up. I am thinking of doing pyramids next time because I am kinda getting bored with straight sets, the problem is I don't think I am stong enough to pyramid up each set. Maybe I should stop being a wuss and just take a chance, but I don't want to injure myself. Or should I see how I feel with doing 4 sets opposed to 3 sets now and see how things workout. My husband thinks 4 sets it too much,but I know some competitors that do 4 straight sets for their shoulders. It's about the quality not the quanity of how much you can lift. Any suggestions or comments?

Barbell Shoulder Press 4 x 10
30-30-30-30 (Last set may go up to 40 "felt easy")

Side Lateral Raise 4 x 10
10-10-10-10 (Last set may go up to 12 or 15"felt easy")

Rear Delt Raise 4 x 10
10-10-10-10

Abs
Leg Raises 3 x 20

Crunches 3 x 20

Alternated Serratus Crunch 3 x 20

Cardio
None, too dog tired. Had a long day and it was late.
 
Great log here! R u planning to bulk up any in your off-season or just maintain?

Great workouts and thanks for posting your supps too. I am still play'n around some and STILL cannot find the best combination yet!
 
ironmaidn said:
Great log here! R u planning to bulk up any in your off-season or just maintain?

Great workouts and thanks for posting your supps too. I am still play'n around some and STILL cannot find the best combination yet!
Click to expand...
Thanx girl. I am planning to bulk, but have a lean bulk, not a dirty one. I am trying to maintain my legs, just working on beefing up my arms and getting better development in my back. It needs work and more training. I'm not sure if I am making gains or not. I have increased my strength a hell of alot. I hate posting sometimes because my lifts aren't as impressive as most on here.I keep telling myself it's not about the quanity, but the quality of the lift. My husband is stoked that I am lifting 75 pounds with my back. He's starting to get skeptical. Jokeling saying he hopes I still look like Yetta and not a man when he sees me.

I refuse to get on the scale or even measure myself it depresses me. As long size 2 and 3 juniors still I am not going to panic, if they start getting tight then it time to go on a diet! lol I will let my husband be the judge once he sees me in a couple of weeks. I look at myself all the time.

It's been hard to stay on a bulking diet because of school. I have been having problems as of late getting all my meals in mostly on Wednesdays. Just because I teach classes back to back then go staight to another class, which sucks,now I have a choir rehearsals that just started on on Wednesday night!

Hey question, which do you think is better 3 or 4 sets. I know some competitors that do, my husband thinks that is too much and shouldn't be done all the time. What are your thoughts?
 
9/29/07 Biceps and Triceps

9/29/07 Biceps and Triceps

9/29/07 Biceps and Triceps

Barbell Bicep Curl 3 x 10
20-20-20

Close Grip Tricep Press 3 x 10
30-30-30 (Will go up 40 next time)

E-Z Bar Preacher Curl 3 x 10
27.5-27.5-27.5 (Changing to the preacher curls really got my biceps pumped up)

Lying Overhead Press with dumbbells 3 x 10
10-10-10

Hammer Curl 3 x 10
10-10-15

Tricep Pushdown 3 x 10
30-30-40 (Last set only could get 8-9 reps out...after changing to overhead press with dumbbells my triceps were more fatigued than I expected.)

Cardio EFX Crosstrainer 30 mins

Great workout bis and tris were pumped afterwards.
 
Thanx Chris for reminding me about lying overhead extensions. I really felt the isolation in the muscle during my workout. And I am REALLY feeling it my triceps today!
 
Legs 9/29

Barbell Wide Squats 3 x 20
30-30-30

Dumbbell Stifflegged deadlifts 3 x 20
10-10-10 (I felt the stretch in the hams better with the dumbbells opposed to the barbell. When I did it with the barbell I felt more of the stretch in my lower back.)

Barbell Stationary Lunges 3 x 20
30-30-30

Leg Extension 3 x 20
35-35-40

Seated Leg Curl 3 x 20
40-40-40

Calf Raise 3 x 20
90-90-90 (I usually do 70, but I wanted to push myself to see if I could actually do it and I got through 2 sets of 20, the 3rd set I could only do up to 15. I think I might start at 70 for first and second set, then for last set 90 or 70 again,then 90. I don't want to train my calves to failure, only to fatique.)

Abs 3 x 20
Hi Fives on the Swiss Ball
 
Fuck am I hurting today. My legs are not liking me right now, especially my calves! My triceps are finally healing up, so I switched Leg Day to Chest and Back so I had a day to heal up more. Watching the Figure Olympia got me pumped in the gym today, baby!

Chest and Back 9/30

Dumbell Chest Press 3 x 10
15-15-20

LatPull Down 3 x 10
60-60-70

Incline Chest Press 3 x 10
15-15-20

Bilateral LatPull Down
75-85-85 (For whatever reason 75 felt easy....I'm shocked! So I put on two 10's and it felt great! We'll see how I feel tommorrow...)

Dumbbell Chest Fly 3 x 10
15-15-15

Low Seated Row 3 x 10
50-60-60

I can't believe how strong I am getting with my back. Insane! I started a new supplement Redline. I am going to start cycling my fatburners. I think I am starting to get fat, so I have to keep myself in check;) I don't know if that helped give me an extra push today or what. But I am happy I am getting stronger and now being able to find what poundages and exercises that are working and not working for me. For a minute I didn't think getting DOMS was possible anymore! lol It was defiantely time to change it up and stop lifting like a wuss and being afraid of the unknown. I had to keep telling myself....I won't know until I take a chance and if I suck at it, don't be afraid to take a step back and then try harder next time. I can't wait to step out on stage again, hopefully with some improvements in shoulders, arms, and back. The goal is 8 pounds heavier: 108.
 
Lookin' Good Yetta!!!


Glad you've decide to drop the wuss act.


you could try doing 4 sets of 8 for some exercises. The drop in reps will allow you to do more weight, but you wind up doing 2 more reps than 3x10. It might help with the bulking.


And I feel your pain when it comes to diet... Schools and good eating just don't mix ;)

keep it up!
 
keep up the good work and dont forget scales suck. muscle weighs more than fat and from what you say you are getting stronger..
keep your head up and keep rockin
are you taking redline capsules or the drinks?
 
Hi Yetta,
Looks like you're doing good. What are you thinking of the Gaspari SizeOn?
 
laurie said:
keep up the good work and dont forget scales suck. muscle weighs more than fat and from what you say you are getting stronger..
keep your head up and keep rockin
are you taking redline capsules or the drinks?
Click to expand...
Thanx girl I am going to try! :headbangeYeah scales do suck. Take measurements and I am still fitting into my clothes. I am not the ideal size 0, but I don't will ever be unless I did another show or starved myself. I am not too far from it I am size 2-3 in juniors, but it concerns me in a recent photo I sent my husband he said nice buddha belly and said it was cute. He meant it as a joke,but I noticed it too in the picture, too. Which totally fucked me up. Now I think I am fat again. I am taking Redline capsules. They had a special on bb.com one get one free.
 
SarahPT said:
Hi Yetta,
Looks like you're doing good. What are you thinking of the Gaspari SizeOn?
Click to expand...
Thanx Sarah! Do you think lifting in the 70's-90's will bulk up my calves too much? I think 90 might been pushing it too much. As for the Size On it seems to give me an extra push when I sip on it during my workouts. I never thought I would be lifting into the 70's and 80's with my back now. My husband teases me and says he hopes I still look like a female and not a man when he sees me. If I took it the way it should be I would be a blow fish by now. It says to take it everyday. I only take it during my training sessions. When I first was on it I looked puffy, now I just look normal with some cuts. My diet was shitty at the time when I first started taking it, but since then I cleaned up my diet and it seems that I have lost inches even though the scale keep on rising! Opposed Cellmass, which I had less water retention on I think I am getting much more stronger on it. A friend, who is National Competitor told that it Size On was better and healthier than Cellmss. She said that Creatine Ether Esther breaks down to creatinine, which is hard on the kidney's to break down and with years of prolonged use could lead to kidney diease.
 
RaptorMkII said:
Lookin' Good Yetta!!!


Glad you've decide to drop the wuss act.


you could try doing 4 sets of 8 for some exercises. The drop in reps will allow you to do more weight, but you wind up doing 2 more reps than 3x10. It might help with the bulking.


And I feel your pain when it comes to diet... Schools and good eating just don't mix ;)

keep it up!
Click to expand...

Thanx for the complement. Yeah, I'm like fuck Yetta lets stop lifting like a wuss and pump some iron! lol Thanx for the advice about dropping sets. Do you think training in 8 rep range will bullk me up too much? My old trainer told me that I could bulk up fast and told me that I could do bodybuilding because of that and that I physique that has bodybuilding written all over it because I am short and shocky looking in my appreance. He said I was an endo-mesomorph type. Maybe training in the 8 range would be good for my shoulders. I think there are lacking compared to my biceps and triceps. An NPC judge who trained at my gym who helped me with my posing for my last show told me that I had good shoulders, but it seemes that my front delts were overpowering my rear delts. He also told me that I had a good back,I just really don't know how to show it off. I personally think I just lack a V-taper all together. Bigger and wider shoulders, bigger arms and more lat developement to make my legs and waist look smaller. When my hubby comes I will post an offseason pic up. All the offseason pics I have clothes on;) I am worst critic and I look at myself everyday.
 
I think you'll be fine with the 8 reps.

Of course, the only way to know is to try it.

You could try it out with your shoulders and back (which will also hit your biceps).

I personally like being able push more weight, but thats just me (I'm not training for anything but myself)
 
RaptorMkII said:
I think you'll be fine with the 8 reps.

Of course, the only way to know is to try it.

You could try it out with your shoulders and back (which will also hit your biceps).

I personally like being able push more weight, but thats just me (I'm not training for anything but myself)
Click to expand...

You are so true. I will give it a whirl today. I am doing shoulders. I am going for the burn and lately I haven't been getting the burn and feel like I can't progess to higher poundages because of fear of hurting myself I guess, especially my shoulders. For me it about the quality of my lifts not quanity. If I can't keep good form I pyramid down, until I feel that I can. I get arthirits in them sometimes. Maybe shorter reps for them with be better. I will keep you posted! Thanx so much!
 
Thanks, I'm looking forwards to seeing how it works for you!


and you're exactly right, its about quality, not quantity.

You could also try super setting two shoulder exercises together. Personally, I super set Lateral Raises with Arnold Presses. You don't have to do much to get an intense workout (and my shoulders are my weak point... damn them!!!).
 
Yettamae said:
Thanx girl I am going to try! :headbangeYeah scales do suck. Take measurements and I am still fitting into my clothes. I am not the ideal size 0, but I don't will ever be unless I did another show or starved myself. I am not too far from it I am size 2-3 in juniors, but it concerns me in a recent photo I sent my husband he said nice buddha belly and said it was cute. He meant it as a joke,but I noticed it too in the picture, too. Which totally fucked me up. Now I think I am fat again. I am taking Redline capsules. They had a special on bb.com one get one free.
Click to expand...


well i just had to give away two bags of my "skinny" size o clothes. been wearing same size since i was 15 so i guess time to accept my WOMANLY curves now and get a new wardrobe.
 
RaptorMkII said:
Thanks, I'm looking forwards to seeing how it works for you!


and you're exactly right, its about quality, not quantity.

You could also try super setting two shoulder exercises together. Personally, I super set Lateral Raises with Arnold Presses. You don't have to do much to get an intense workout (and my shoulders are my weak point... damn them!!!).
Click to expand...
Thanx for the tip:) I might add a super set or even a giant set once and while to shock em good;)
 
10/01 Shoulders

10/01 Shoulders

Shoulders 10/01

Barbell Press 4 x 8
30-40-40-40 (Feeling strong! Woo hoo!)

Side Lateral 4 x 8
10-10-10-12 (Will go up 12 pounds on 3rd set)

Rear Delt 4 x 8
10-10-10-10 (I was going to use the machine but a some meat head jerks were hogging it up! Grrr...)

Cardio (none)
My calves are still sore. I think I pushed them too much, come to find out the standing calves machine is the one that you have to put plates on it and the bar is weighted,too, so it was over 90. So maybe if I actually did do 90 I wouldn't be as sore. Oh well live and learn.

Abs (none)
Didn't have time gym was closing early today.
 
Yettamae said:
Thanx girl. I am planning to bulk, but have a lean bulk, not a dirty one. I am trying to maintain my legs, just working on beefing up my arms and getting better development in my back. It needs work and more training. I'm not sure if I am making gains or not. I have increased my strength a hell of alot. I hate posting sometimes because my lifts aren't as impressive as most on here.I keep telling myself it's not about the quanity, but the quality of the lift. My husband is stoked that I am lifting 75 pounds with my back. He's starting to get skeptical. Jokeling saying he hopes I still look like Yetta and not a man when he sees me.

I refuse to get on the scale or even measure myself it depresses me. As long size 2 and 3 juniors still I am not going to panic, if they start getting tight then it time to go on a diet! lol I will let my husband be the judge once he sees me in a couple of weeks. I look at myself all the time.

It's been hard to stay on a bulking diet because of school. I have been having problems as of late getting all my meals in mostly on Wednesdays. Just because I teach classes back to back then go staight to another class, which sucks,now I have a choir rehearsals that just started on on Wednesday night!

Hey question, which do you think is better 3 or 4 sets. I know some competitors that do, my husband thinks that is too much and shouldn't be done all the time. What are your thoughts?
Click to expand...

Sorry gett'n back to you so late on this. As far as sets, I usually stick to 3 sets, however, when I am working on a particular "lagging" body part I go for 4 sets. Keep in mind it is Quality vs. Quanity most of the time. You know what you are doing. Listen to your body. When building or bulking my legs for example, I will do 4-6 sets but my reps are like 8,6,4,2,1 rep. The 1 rep set is enough to push my uterus out literally! (LOL) I love those power moves and so important for a strong foundation in training. It's the powerlifter in me that will train that way some times. Hope this helped.
 
ironmaidn said:
Sorry gett'n back to you so late on this. As far as sets, I usually stick to 3 sets, however, when I am working on a particular "lagging" body part I go for 4 sets. Keep in mind it is Quality vs. Quanity most of the time. You know what you are doing. Listen to your body. When building or bulking my legs for example, I will do 4-6 sets but my reps are like 8,6,4,2,1 rep. The 1 rep set is enough to push my uterus out literally! (LOL) I love those power moves and so important for a strong foundation in training. It's the powerlifter in me that will train that way some times. Hope this helped.
Click to expand...
Yes, thank you! :D
 
Bis and Tris 10/6

Bis and Tris 10/6

Biceps and Triceps

Barbell Curl 3 x 10
20-20-30

Close Grip Bench Press 3 x 10
30-30-30 (Will go up to 40 on last set next time)

I was going to do Preacher curls, but all the EZ-Bars were being used up, so I did Alternating Biceps Curl with a Twist 3 x 10
10-10-12 (Will go up to 12 on second set next time)

Lying Tricep Extensions with Dumbells 3 x 10
10-10-12 (Will go up to 12 on second set next time)


Hammer Curl 3 x 10
10-10-12 (Will go up to 12 on second set next time)

Tricep Pushdowns 3 x 10
30-30-30

Cardio
EFX Crosstrainer 20 mins

I was going to do chest and back today, but I wasn't feeling particularly strong today. I was pretty wore out from this week at school and I was also getting some arthritis in my shoulder and I didn't want to stress it doing incline presses. Most likely I will be sore tommorrow, so I most likely will do legs instead of chest and back. As for I next week I will be changing my split to:

Monday:Shoulders, abs, cardio
Friday:Chest, Back, cardio
Saturday:Legs, abs, cardio
Sunday:Bis, Tris, cardio

So far my arms are beginning to appear bigger, especially my shoulders. I think I need them to be a little wider, but I am at least starting to get some size to them. I will be posting offseason pics as soon as my hubby arrives to Florida in 2 weeks. I can't wait to see him!
 
laurie said:
well i just had to give away two bags of my "skinny" size o clothes. been wearing same size since i was 15 so i guess time to accept my WOMANLY curves now and get a new wardrobe.
Click to expand...
Same size since you were 15! Damn, girl! lol Yeah you are right girl it is time, but it's all good. Women are supposed to have cuves. Know when you start getting TOO many curves, then it's time to panic! :ugh: lol I am leaving size 0 and 00 clothes and kiddie clothes for cutting time and my 2-3's for offseason;)
 
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