Shans training

[shan]

took this morning..this is what they look like depleted...couldn't even flex them completely and frankly...only got one flex at all...tried for a better pic but they were flat as pancakes LOL

[1bigun11]

Holy Crap! You are tight! WOW!

[lymbo]

wow girl..nice

[shan]

May 26...power day:

20 ea int/ext rotations for warm up

dl
115x5
135x5
155x5
175x5x3

bench
65x3
75x3
85x3
95x3x3
took it easy and did low reps on bench to be kind to my squirrely shoulder

squats
115x5
135x5x3
by the time I get to squats on Saturday my energy is about shot...so just do what I can to press it

bent over row / rev grip bent over row
65x5x3

wide grip pulldown / rev narrow grip pulldown
50x5
60x5
75x5
90x5
105x5x3

bicep curl / tricep floor roll
30x5/40x5 bi
10x5/15x5x2 tri

hammer curl / skull crushers
15x5x2 hammer
40x5x2 skull crusher

calf raise / hamflexor
20x45x3 seated calf
30x5x3 ham

[shan]

Mondays depletion:
15 minute treadmill warmup
20 ea int/ext rotations

db bench / arnold press / side lateral Giant set
10x20x3 bench
10x20x3 arnold
5x20x3 side lat

leg press / leg curl
150x20x3 press
30x20x3 curl

wide lat pulldown / cable row
50x20x3 lat
20x20x3 row

cable bicep curl / tricep press
20x20x2 bi
50x20x2 tri

45 minutes of cardio after depletion (now this is tough)

[shan]

Tuesday Depletion:
20 ea int/ext rotations

cable chest press / bent over row / front db raise
7.5x20x3 chest press (this machine weights feel much heavier than what they say)
40x20x3 ez bar row
5x20x3 front raise

cable rear delt
2.5x20x3

standing calf raise / hamflexor
75x20x3 calf
15x20x2 and 10x20x1

tricep pressdown singles
30x20x3

leg press
110x40/20

[shan]

so...a week after my first show and I am experiencing some weird things LOL. Instead of immediately packing on weight, I woke up Monday 1.5lbs lighter than Sunday...held steady til Wed. and then started losing a few ounces a day. I wouldn't even mention it, except I have been eating total crap...ice cream, chips, pop tarts, biscuits and gravy...all those things I haven't eaten in a long time LOL. I ate quite a bit on Sunday so the weight loss was a suprise. I have been increasing my intake of just crap every day since just to see if I started to tip the balance...but so far even well in excess of 5000 calories I lost weight. I am definitely softer and have more water on me....but am thoroughly confused about this weirdness. I thought it was common to rebound and gain alot of weight after the strict dieting was over.

Either way, I am going back to a clean diet next week in prep for my next show the end of October. I have 14 weeks and not much to lose in the way of bodyfat...so I am going to run the ud 2.0 bulking version for a while to see how that goes. Figure I will start with 2000 calories a day next week and just see what happens...if I keep dropping weight I will up it...if it moderates (as I suspect it will) I will adjust as needed to reach my goals. I would like to step on stage at the next show with alot more definition in my lower body (and darker tan so it will be more obvious) and hopefully a bit more mass on my shoulders

[shan]

first day back hitting the weights after the show, and 3:30am came awful early LOL. I have come to the realization that my lat is not ready to train yet, it is still way too sore and caused me issues training other parts today, so back training will have to wait (as well as bench, since I have to lay on my back to do it...hurts too much).

int and ext rotation warm up-20 each

shoulder press / front raise / lateral raise giant set
10x12x3 press
5x12x3 front raise / lat raise

db row / tricep press / seated rear delt raise
10x12x3 for all

upright db row / tricep floor roll
10x12x3 for both

hammer curl / db curl
10x12x2

smith squat / single leg squat
barx10
50x10x3

hamflexor
15x12x2

abductor / adductor machine
110x12x3

[Ms.Wetback]

Did I miss it or did you post up pics from the show?

How did it go how was it?

[shan]

here ya go

http://www.theironden.com/ladies-tra...inal-pics.html

I posted up pics in the 6 weeks to go thread....I had a blast and am training for another one now LOL

[shan]

int and ext rotation warm up

bench
45x12
65x12
75x12
85x6
80x6
75x6

assisted chin/dip
69.5lb assist on all (due to pulled lat that is still bitchin)
neutral grip x 12
dipsx12
narrow gripx12
dipsx12
wide grip x12
dipsx12

walking lunges with 15lb dbs/side lunges / plie squat with 30lb db
20x3 sets each

calf raise-10x2

weighted bridge-95x10x3

box step ups-10x3 sets

[shan]

jenner pointed out I haven't been keeping up my log lately LOL...so I will post my workout for today, but first...

I have decided to not do the Oct show since I am insanely busy right now, and may actually be going back to grad school for another degree. I have a M.S. in biology but since I am working in CIS I figure I may as well get a M.S. in CIS to bolster my career outlook and salary potential So, I am entering the offseason and working to grow some more before the show season next year. I will be going back to the MO show and I do intend to take 1st next year...so I need to work hard in the interim.

Was using a whole body training protocol during prep, which worked out nicely enough for that, but I am going to switch that up for a while so I can focus heavily on my lagging parts. I am using an undulating periodization routine that should allow me to maximize my potential without killing myself LOL.

For the first 4 weeks I am using a more standard split x3dw starting with light weights and adding weight each week:
week 1-15 reps x 3 sets at one weight
week 2-12 reps x 3 sets, same starting weight but adding weight for 2nd and 3rd set
week 3-10 reps x 3 sets, starting weight 2nd set weight from previous week, add for 2nd and 3rd set
week 4-8 reps x 3 sets, last set as drop set..starting weight same as 2nd set from previous, adding for 2nd and 3rd

The second 4 week block, HST style full body split x 3 days a week alternating ex. for each body part to get good coverage
week 1-15 reps x 3 sets at one weight
week 2-12 reps x 3 sets, same starting weight but adding weight for 2nd and 3rd set
week 3-10 reps x 3 sets, starting weight 2nd set weight from previous week, add for 2nd and 3rd set
week 4-8 reps x 3 sets, last set as drop set..starting weight same as 2nd set from previous, adding for 2nd and 3rd

after the 2nd block I am going to take a deload week and then resume...I may or may not make modifications along the way as needed, it is just the bones of the plan. I am really focusing mostly on shoulders and legs/glutes, going to keep everything in the mix and just hit those harder. I do not need to grow my quads anymore, they are big enough, so I am going to be trying to just refine them and am not going to be doing heavy squats for a while, light and high rep with alot of variation to hit all aspects...just not with any intent to increase size LOL.

[shan]

I am behind on my posting training...so bear with me

block 1, week 2
Wed. Leg day
smith squat / smith split squat / smith hack giant set (all weights are not counting bar mechanism)
squat:
50x12
70x12
90x12

split sq:
50x12
70x12
70x12

hack:
50x12
70x12
50x12

sldl / bb bridge super
115x10x3

hamflexor / standing calf raise (already didn't have much left after the billion squats LOL)
hf-20x10x2
calf-90x10, 60x10

adductor / abductor
110x10x3

so the weights I was pushing weren't that much...but just the sheer volume is enough LOL

[shan]

no training for me today injured doing dishes...had a glass break and didn't realize it until I had already cut myself the full length of my little finger...figured I could probably do a few things, but don't want to risk injury because I can't stabilize weight with my pinky out LOL. And it has to stay straight or it pops open....ugh

[Ms.Wetback]

You back to training or still hurt ???