Have some catching up to do......
Thurs, 12/28
5a w/trainer (plus another girl, trainer trains us 2 girls at the same time.)
Legs (1.5 rep day)
1.5 rep day=for one rep, it is one half rep AND one FULL rep.
Superset: (x3)
-Lying hamstring curls 90#-10r; 90#-10r; 90#-10 reps, then another 10 regular reps.
-Leg press - 190#, 10 reps.
Superset: (x2)
-hacksquats-135#
-walking lunges, 25# db, 14 reps each leg
Superset: (x3)
-sled - 180#, 5-1.5 reps and 5 regular reps.
-wall sits (while the other person is doing the sled, the other person is doing wall sits for the duration).
Also, my coach contacted me today, no more carb up for this Saturday (insert a whine here lol), and also instead of 45 mins/4x week cardio, he wants me to do 60 mins of cardio everyday for the next 10 days. Also wants me to up the intensity. I've been doing level 4 and 5 on step mill.
Fri, 12/29 - Cardio, 60 mins step mill. Level 6 and 7.
Sat, 12/30
~noon, alone
Back
Superset: (x3)
-wide lat pull downs, 80, 90, 100-12 reps
-seated rows, cable, 80, 90, 100-12 reps
Superset: (x3)
-seated single arm rows-45#; 55#; 60# - 12 reps (not with the db, but on the machine thingy).
-high lat pull downs on machine, 45#, 70#, 12 reps.
Superset: (x3)
-straight bar pulldowns/straight arm at cable - 60, 70, 80# (12 reps).
-hyperextensions, holding 25# plate, 20 reps.
Tried db rows, 50# single arm, but shoulder hurt so quit.
Sun, 12/31
~330p
alone
Bi's, tri's and abs
Superset: (x3)
-standing ez bar curl -32# warmup; 42#-15 rep; 47#-12 rep; 52#-11 rep
-dip machine-tricep - 115# - 15 reps
-abs: bench crunches -20 reps
Superset: (x3)
-db curls 20#, standing, 12 reps; 25#-8 reps
-tricep kneeling kickbacks - 15#, 15 reps
-crunches-incline 20 reps
Superset: (x3)
-single arm cable curl standing with arm horizonal and extended out-10#-12 rep; 20#-12 rep; 30#-10 rep
-rope pushdowns and flare out at bottom- 30#-12 rep; 40#-12 rep; 50#-12 rep
-bench crunches-20 reps
Superset: (x2)
-cable bicep curls-standing with a curved bar-60#-12 rep; 70#-10 rep
-cable tricep pushdowns-60#-12 rep; 70#-10 rep
-crunches
Cardio after liftin, 60 mins stepmill level 6/7.
Mon, 1/1 - 6a - cardio, 60 mins stepmill level 6/7.
Tues, 1/2
5a w/trainer
Arms
Giant set: (x3)
-incline bench tricep push down - 40#-24 reps; 60#-12 reps; 70#12 reps
-bicep curls cable -standing, 50#, 15 reps
-bent over rear delt flyes-15#, 15 rep
Giant set: (x3)
-barbell curls, 15 reps
-bent over tricep cable kickbacks (both arms), 30#-15 reps
-rear flyes on flye machine for rear delts- 10reps
Giant set: (x3)
-20# curls with elbows against pad, sitting, went to 15# after about 7 reps.
-reverse cable tricep push downs-40#, 60#, 12 reps
-reverse grip barbell curls 12 rep
-pushups - swiss bar on rack 7 reps
Cardio: same day, went in about 5p, and did step mill for 60 mins at level 6, then 7.
Heard from my coach, he wants to meet this Saturday, he mentioned changing things up. So i'm excited to hear what may come from this. Hopefully he changes up diet! LOL. This week is about week 11 for me, i have 13 weeks left. My next cheat meal is on 1/16. I'm currently planning this one and I think i'm going to have a burger, fries and a GOOD beer.
Been searching for competition suits. I need to order one. Still haven't decided if i want to bling out my own or buy one already made so i don't have to deal. Hubs gave me a greenlight to buy one new. I like the ombre ones (also called gradient), and I think i settled on purple as the color.
On new years day, we went on a pub crawl in a bus and I took all my foods, etc. Wasn't drinkin so we had a DD. That was interesting being sober around a bunch of drunks lol.
This past week, was sorta tough for me. I think i'm getting tired and cranky, at least I feel that way. I know that more is to come and tougher is to come as well. But so far this past week has been the toughest thus far out of 11 weeks so far.
Weight now is at 147# (lost 2 # last week).
Still waiting for my abs to come in LOL....yea i know those are the last to come, so i'm saving that for a few more weeks lol.
PRP injection for shoulder is tomorrow afternoon.
Been taking progress photos for coach and sending to him in my poses in a swimsuit I have. He says i'm looking good. Maybe next week i'll post some. When I get leaner, then i'll feel more comfortable in the suit and posting here.
My butt needs to tighten up...feels flabby to me.
Happy lifting y'all.