24 Week Show Prep WPD (MW 2018)

[BovaJP]

Monday, 11/27
~6pm training alone

Hamstrings, Calfs and Abs

Super set: (x3)
-Lying hamstring curls 90#, 12reps, 12 reps, 15 reps
-Standing calf raises 250#, 12 reps

Super set: (x3)
-Standing hamstring curls 15#, 12 reps; 20# 15 reps each leg
-Seated calf raises 55#-15 reps; 65#-15 reps; 65#-15reps

-Thrusts (back on bench, weighted bar in your lap, glute work-whatever the hell these things are called LOL)-100#-15 reps; 100#- 15 reps; 100# -15 reps.

Leg cable work:
-Kneeling on a bench on the lower pulley - did rear leg raises - 40#, 12 reps each leg x3 sets.
-abductors and adductors on lower pulley - 20#; 12 reps each leg for each move, x2 sets.



Tuesday, 11/28
5a w/trainer

Chest and Shoulders

-Incline bench in squat rack (we can do that at 5a!), light bar + 50#-12reps; +10#-12 reps; +10#-12 reps; drop set: same weight 12 reps, took off 20, then repped out 10 reps.

-Flat bench in squat rack - bar + 50#. x4 sets of 12 reps.

Giant Set: (x2)
-Incline db press 30#, 12 reps
-Flyes on a Reflex machine, 12 reps
-Db Shoulder Press 25#, seated, 12 reps
-Seated lateral raises 15#, 15 reps
-Seated bent over raises 15#-15 reps


Took a pic post workout this AM. Will add it as another entry to this log.

 

[BovaJP]

Taken this am post workout.

 

[BovaJP]

Wed, 11/29 - Cardio, 45mins, fasted on step mill.

Thurs, 11/30
5a work out w/trainer

Legs

Superset: (x3)
-Lying hamstring curls - 1st set was with 90#; 2nd and 3rd set was with same weight, but put a band on it for resistance. 15 reps each set.
-Sled leg press with 2/45# on it, and a band for resistance-15 reps.

Superset: (x3)
-Squats - 135#-15 reps; 165-12 reps; 175-10 reps.
-Sissy squats - holding 25# plate-20 reps.

Superset: (x2)
-On the standing hamstring thingy, reverse the stance and instead use thigh to bring thigh up, cupping the holder.10#, 15 reps each leg.
-Walking lunges, 20# - ~13 reps each leg.


Feeling good, and starting to see some muscle separation....at least to me I see it LOL. To a trained eye, they may not lol. This gets me excited! Also, looking forward to some sweet potatoes this Saturday!!!!!!!

 

[OldManStrength]

Your looking good, keep going

 

[Heady Muscle]

Your arms and shoulders are looking thick! Nice job!

 

[BovaJP]

Need to catch up....


Sat, 12/2, 6am w/trainer (did 45 mins cardio before lifting).
Back

Superset: (x4)
-db rows 40#-15 reps; 55#-12 reps; 65#-12 reps; 65#-12 reps.
-cable straight arm push downs standing, 60#, 15 reps.

Superset: (x3)
-db deadlift 50#, 15 reps
-hyperextensions 18 reps

Superset: (x2)
-reverse grip pulldowns 80#, 15 reps
-high lat pull downs 90#, 15 reps



Sun, 12/3 6am, alone
Bi's and Tri's

Superset: (x3)
-Close grip flat bench, 70#, 12 reps
-Dips: 7; then went to machine dips 90#, 15 reps
(abs in between)

Superset: (x3)
-French press 30#, 13 reps, 15 reps, 15 reps
-Db curls 20# 12 reps

Superset: (x3)
-Skullcrushers w/ez bar 70#, 15 reps
-Incline bench bicep curls ez bar (stomach on bench) 12 reps

Superset: (x3)
-reverse grip push downs on cable 60#
-standing cable bicep curls 60#
(abs in between)

45 mins step mill after lifting.


Mon, 12/4, 6pm alone
Legs, calfs, abs

Superset: (x3)
-Lying hamstring curls 90#, 15 reps
-standing calf raises machine, 250#, 12 reps

Superset: (x3)
-Standing hamstring curls, 20# each leg, 12 reps
-Seated calf raises, 70#, 12 reps
in between sets, body weight sumo squats, wide stance.

Superset: (x3)
-Glute thrusts with back on bench 100#, 15 reps
-Db sumo squats-wide stance 40#, 50#, 60#-15 reps ea
(abs on flat bench in between-15 reps)

Cable work:
-Abductor and Adductors, 12 reps ea leg, 20#
-rear raises, 40#, kneeling on bench


Tues, 12/5, 5a w/trainer
Chest/Shoulders

Superset (x3):
-Incline bench-smith machine 40#, 50#, 70#(2-35#)
-Bodyweight push ups

Superset (x3):
-Db side lateral raises:
20#, 12 reps
15#, 15 reps (negatives)
-Cablecross overs 30#, 15 reps

Superset: (x3):
-Flat bench-4/10# pauses on bottom.
-Pec dec flyes 90#
-Db bench over rear delt raises

Burn out:
-Arnold press 20# (tried 25#, but shoulder was barking at me), 4 rounds of as many as we could pump out, between 10-12 reps.

 

[BovaJP]

Sun, 12 3 weigh in:
150#.

 

[Mrhat]

Taken this am post workout.

The girls got biceps!!!
Keep doing what you are doing. It's starting to give the results you're after.

Mrhat

 

[BovaJP]

Wed, 12/6, 45 mins, step mill, 5a.

Thurs, 12/7 w/trainer
Legs

Giant set:
-lying hamstring curls, 90#, 15 reps
-sled leg press, 90# 15 reps first set; 2nd and 3rd set added a band for resistance; last 5 reps slow on the negatives (ouch!)
-walking lunges 20# db

Leg Press: 5x5
-warm up with 200 something.
-2 working sets w/ 260 something: do 5 reps, hold at top (not locking knees) for 10 seconds, then another 5 reps, hold at top, etc for 5 working sets.

Hack Squat:
-Did a warm up set with light weight.
-Working set: doing 8 reps, drop weight, 8 more reps, drop weight.....did this 3 more times. WOW!

To finish:
-Stiff legged deadlifts on the bulgarian split squat machine. 90#, 15 reps x2.




This was a tough leg workout today. Trainer really pushed me hard and it was GREAT!

Just bought a waist trainer today, can't wait to get that in to start incorporating that into my routine.

I have my 2nd posing practice this evening.
I took more progress pics a few nights ago....i'm not seeing a difference, but i'm sticking to the plan.......i will get there. women are always too critical right?

 

[BovaJP]

Tried to catch some lighting lol. Its all about the lighting.

 

[Lizard King]

Tried to catch some lighting lol. Its all about the lighting.

No turkey gravy dripping down the shirt but it will due.. Arms and shoulders are nicey nice.

 

[BovaJP]

Fri, 12/8 - completely off. even cardio. not by accident but worked demanded i be there and i didn't get up in time to pay my dues to the stepmill god.

Sat, 12/9 - 6a, with trainer
Back

Superset: (x3)
-Assted banded pull ups, one leg in band. 20, 15, 12 reps
-Bar pullups on smith machine 10 reps.

-Smith machine rows, 12 reps; 45; 55; 55. 3 sets.
(NOTE: my trainer was training me and another girl, the other girl had to do smith machine shrugs, but my trainer said i didnt have to do them bwahaha)

-Db rows, single arm, 12 reps ea arm. 50#, 60#, 70#. 3 sets.

Giant set: (x3)
-hi rows - 12 reps; 140#
-seated cable rows, 100#; 12 reps
-hyperextensions 20 reps (last set was with 25# plate, i shoulda had the plate for all sets, oh well, next time)

-Behind head pull downs, 80#, 12 reps.

Practiced posing for about 15 mins.

Slabbed on some vazoburn and did my 45 min time on Stanley the step mill.



Sun, 12/10
WEIGH IN: 149# (down 1 lb this past week)

8am-45 mins cardio on stepmill.


~12noon went back to do some weight training.
Bis and tri's and abs

Superset: (x3)
-Close grip bench, 70#, 15 reps
-Dips, 8 reps
**abs in between, leg raises on the bench.

Superset: (x3)
-French press, 35#, 15 reps, 13 reps, 12 reps
-EZ bar skull crushers, 70#, 15 reps, 13 reps, 12 reps
**abs, did the oblique leg raises in the arm slingy thingy

Superset: (x3)
-reverse grip pushdowns 60#, 12 reps
-ez bar curls, 60# i think; 12 reps, did 15 reps last set
**abs-crunches

Superset: (x3)
-rope extension flare out at bottom, 30#, 12 reps slow and really focusing on the tri's.
-kickbacks, kneeling 15#, 12 reps
**abs-crunches on bench


NOTE: Felt a super pump in the gym today. Not sure why. Was it the yummy sweet potatoes i got to eat yesterday?? perhaps!!!
Spoke to coach today. He might change things up soon. Not sure what that means lol. Prolly diet or what not. Give me a cheat man! LOL.
I joined a support group on facebook, and they said i wouldnt be ready for my show and i should wait. My trainer said that was bullshit and she doesn't know what she is talking about.

@Lizard King I will get some gravy Christmas Day and get a pic then! bwahahaha.