Forum Statistics
- Threads
- 27,647
- Posts
- 542,996
- Members
- 28,586
- Latest Member
- SDUBUBLACK
fit_dynamite
TID Lady Member
- Oct 11, 2017
- 150
- 89
Thanks franchise. I do too! We don't have a specific GHR apparatus so I do them off of a regular hyperextension. I bought some ankle weights that I fricken lug around in my backpack on glute day. Such a pain to lug around 10 lbs. in the gym. haha I could just use a db but I've done db lying curls and that isn't very comfy for me.
fit_dynamite
TID Lady Member
- Oct 11, 2017
- 150
- 89
Tues 10/24
Today was one of my fav body parts to train. Delts! I want those cannonball delts. Still under construction. Also trained Triceps. Gym wasn't that crowded today and I was there around 6pm. That's always nice!
DELTs and TRICEPs
Scrape the Rack Press:
Bar/20
55/12
65/10
75/6+3+3 RP = 12
55/15
DB Laterals (21s):
10/21
12.5/21
12.5/21
12.5/21
LF Lateral Machine/1 arm:
40/20
50/12
55/8+5+5 RP = 18
Smith Press to Front:
10/20
30/10
50/5+3+3 RP = 11
DB Arch Press:
12.5/20
17.5/12
17.5/10
Rear Delt Machine:
40/20
50/12
60/10
40/15
Tricep Pressdowns (ass't pullup machine):
60/20
66/10
66/10
60/15
DB Kickbacks:
20/12
22.5/12
25/10
Tricep Extensions (head under bar)
Bw/20 4 sets total
Foodie:
Meal 1 - bagel, protein shake and mango
Meal 2 - shrimp and rice
Meal 3- protein shake
Meal 4 - venison patty, veggies and rice
post w/o - gummy bears
Meal 5 - oats and egg whites
Meal 6 - protein shake and pb
Today was one of my fav body parts to train. Delts! I want those cannonball delts. Still under construction. Also trained Triceps. Gym wasn't that crowded today and I was there around 6pm. That's always nice!
DELTs and TRICEPs
Scrape the Rack Press:
Bar/20
55/12
65/10
75/6+3+3 RP = 12
55/15
DB Laterals (21s):
10/21
12.5/21
12.5/21
12.5/21
LF Lateral Machine/1 arm:
40/20
50/12
55/8+5+5 RP = 18
Smith Press to Front:
10/20
30/10
50/5+3+3 RP = 11
DB Arch Press:
12.5/20
17.5/12
17.5/10
Rear Delt Machine:
40/20
50/12
60/10
40/15
Tricep Pressdowns (ass't pullup machine):
60/20
66/10
66/10
60/15
DB Kickbacks:
20/12
22.5/12
25/10
Tricep Extensions (head under bar)
Bw/20 4 sets total
Foodie:
Meal 1 - bagel, protein shake and mango
Meal 2 - shrimp and rice
Meal 3- protein shake
Meal 4 - venison patty, veggies and rice
post w/o - gummy bears
Meal 5 - oats and egg whites
Meal 6 - protein shake and pb
franchise24
Senior Member
- Oct 20, 2015
- 181
- 36
fit_dynamite
TID Lady Member
- Oct 11, 2017
- 150
- 89
Wed 10/25
Rest day from gym today. My daughter text'd me and she wanted to go out to dinner (no, not take me out. I take her out. haha) She wanted hot pot but those hot pot places usually the meats are so fatty and I didn't really want to waste my so-called cheat meal on hot pot. So we went out for Korean food. Kalbi, veggies and rice. I'm cool with that. Meat is not too fatty but whoa very tasty.
So not too much to report today.
Meal 1- protein shake and fruit
Meal 2- turkey breast and salad
Meal 3- protein shake
Meal 4- Korean dinner
Meal 5- fried rice (whites,chicken and veggies)
Meal 6- protein shake and pb
Rest day from gym today. My daughter text'd me and she wanted to go out to dinner (no, not take me out. I take her out. haha) She wanted hot pot but those hot pot places usually the meats are so fatty and I didn't really want to waste my so-called cheat meal on hot pot. So we went out for Korean food. Kalbi, veggies and rice. I'm cool with that. Meat is not too fatty but whoa very tasty.
So not too much to report today.
Meal 1- protein shake and fruit
Meal 2- turkey breast and salad
Meal 3- protein shake
Meal 4- Korean dinner
Meal 5- fried rice (whites,chicken and veggies)
Meal 6- protein shake and pb
fit_dynamite
TID Lady Member
- Oct 11, 2017
- 150
- 89
Thurs 10/26
Weight: 114.4
Not sure if I have mentioned this. But I used to prep athletes for shows. I have a few IFBB Pros under my belt. But not to get into all the details but I was married and my husband was unfaithful, 2x. But we both did this together and always brought at least 8-10 athletes to national shows. After everything happened, I walked away from the business (the 2 girls he cheated with were competitive athletes). Not only that but because we were such high profile people in our state (both judging and being so involved in the NPC/IFBB) , I felt so embarrassed. ANYWAYS, so I branched out solo and started training and doing nutrition. I take on mostly 'mainstream' clients. Business men, moms who want to get back into shape....and seriously, this is where the money is. Bodybuilders are broke. haha So why did I bring all of this up? One of my client threw a challenge out at me. From now till Christmas, if I make a transformation -- "close to stage look" , my prize money would be a grand. Then I had another client who said, I'm gonna throw something else in that pot. I'll match it but get you that LV clutch purse (I've been eyeing out yet, another Louis Vuitton purse, smh). The purse is about $1100-1200. Man this is even better than competing! I'll take it! So now I have a GOAL! Woot! Nothing will stop me. I'm gonna smash this challenge!!!
Today was Leg day. I started off with Leg Press but there was a shortage of 45# plates. Everyone was hogging the plates, including myself. I could only find 10 plates so that is where I stopped at.
Leg Press:
6 plates/20
8 plates/12
10 plates/10
6 plates/30
Smith Lying Vertical Press:
50/20
100/20
150/20
Nautilus Narrow Stance Press:
120/20
140/20
160/20
200/10
Seated Leg Curl:
65/20
80/10
87.5/10
65/15
Leg Extensions: Iso-lateral //SuperSet// Regular
25/10 //SS// 55/10
25/10 //SS// 55/10
25/10 //SS// 60/10
Bw Walking Lunges/double pump:
72 steps total
Foods:
Meal 1 - bagel, protein shake and fruit
Meal 2 - chicken, rice and veggies
Meal 3 - protein shake
Meal 4 - beef chili, rice and salad
post w/o - gummy bears
Meal 5 - albacore tuna and rice
Meal 6 - protein shake and pb
Weight: 114.4
Not sure if I have mentioned this. But I used to prep athletes for shows. I have a few IFBB Pros under my belt. But not to get into all the details but I was married and my husband was unfaithful, 2x. But we both did this together and always brought at least 8-10 athletes to national shows. After everything happened, I walked away from the business (the 2 girls he cheated with were competitive athletes). Not only that but because we were such high profile people in our state (both judging and being so involved in the NPC/IFBB) , I felt so embarrassed. ANYWAYS, so I branched out solo and started training and doing nutrition. I take on mostly 'mainstream' clients. Business men, moms who want to get back into shape....and seriously, this is where the money is. Bodybuilders are broke. haha So why did I bring all of this up? One of my client threw a challenge out at me. From now till Christmas, if I make a transformation -- "close to stage look" , my prize money would be a grand. Then I had another client who said, I'm gonna throw something else in that pot. I'll match it but get you that LV clutch purse (I've been eyeing out yet, another Louis Vuitton purse, smh). The purse is about $1100-1200. Man this is even better than competing! I'll take it! So now I have a GOAL! Woot! Nothing will stop me. I'm gonna smash this challenge!!!
Today was Leg day. I started off with Leg Press but there was a shortage of 45# plates. Everyone was hogging the plates, including myself. I could only find 10 plates so that is where I stopped at.
Leg Press:
6 plates/20
8 plates/12
10 plates/10
6 plates/30
Smith Lying Vertical Press:
50/20
100/20
150/20
Nautilus Narrow Stance Press:
120/20
140/20
160/20
200/10
Seated Leg Curl:
65/20
80/10
87.5/10
65/15
Leg Extensions: Iso-lateral //SuperSet// Regular
25/10 //SS// 55/10
25/10 //SS// 55/10
25/10 //SS// 60/10
Bw Walking Lunges/double pump:
72 steps total
Foods:
Meal 1 - bagel, protein shake and fruit
Meal 2 - chicken, rice and veggies
Meal 3 - protein shake
Meal 4 - beef chili, rice and salad
post w/o - gummy bears
Meal 5 - albacore tuna and rice
Meal 6 - protein shake and pb
