BovaJP
Senior Moderators
Staff Member
- Feb 15, 2013
- 1,266
- 1,348
I'M STILL ALIVE!
2/12, Mon - cardio, 60 mins stepmill
2/13, Tues, 5a
w/trainer
Legs
Super set: (x3)
-leg press, 200#, 15 reps
-goblet squat in squat rack, 20 r, holding 40# weight.
Giant set: (x3)
-smith machine squats, feet close, 15 reps. 90#, 100#, 120#
-leg extension 100#, 12 reps
-20# walking lunges
superset: (x3)
-deadlifts - on a reflex/hurricane rack, 15 reps
-lying hamstring curls 90#, 15 reps
2/14, Wed, off cardio and lifting.
2/15, Thurs, 5a
w/trainer
upper body
Superset: (x3)
-db rows, 25#, 35#, 45#, 15 reps
-seated db curls, 15#, 12 reps
Giant set (x3)
-pulldown lat pulls, 90#, 12 (high)
-straightarm pulldowns 20#, 15 reps
-15# db upright rows 12 reps
Giant set (x3)
-chest incline, 90#, 12 reps
-rear pec deck flyes, 15 reps
-tricep push downs, 115#, 12 reps
2/16, Fri, cardio, 60mins, stepmill
2/17, Sat
6a w/trainer
Legs
x3: hamstring curls, 90#, 15 reps
Squats: (x3)
-wide stance, with weight on bar and also blue band connected to bar on each side. 15 reps. 135#, 185#, 205#
Super set: (x3)
-leg extensions, 115#
-hurricane straight leg dead lift
Posing coach at 11a, for an hour of posing.
2/18, Sunday
60 mins stepmill
lifted alone
20 pushups
Superset (x4)
-10# db front raises and laterals
-smith machine seated shoulder press 20 reps no weight; +2/10# 15 reps; +2/10 15 reps; same weight 15 reps
Barbell single arm presses 15 reps
bar; bar + 10#; +5#.
2/19 Mon, cardio only, 30 mins AM cardio and 30mins PM cardio - stepmill.
Massage therapy.
2/20, Tues
5a w/trainer
legs
Superset (x3)
-lying hamstring curls, 90#, 15 reps (+10#; +5#)
-walking lunges w/20# db
Leg press:
145#, 20 reps
Superset: (x3)
-leg press 200#, 10 reps....5 seconds down/5 seconds up-no rest
-bulgarian split squat holding 40# kb, 15 reps
135# body weight as of 2/17/18.
NOTES:
-So we are at 6 weeks out and i'm getting nervous. I've been working on my poses and routine as well.
-Getting maintenance massages weekly, also chiropractor.
-Shoulder hurts at times, so I stop when it is bad.
-Coach said I am doing good. That's all i listen to now anyway.
-It seems the closer I am getting to contest, the more I crave stuff. WTF...I went all this time without many cravings, but jeez here lately they hit me out of the blue. Was in a class last week and someone made some peanut butter cookies. I took one and put on my plate so I could sniff and then I would eat my pickle LOL. All i did was sniff and that was enough to satisfy the craving.
-Sent in contest registration....Open, Master's and Novice - Women's Physique. I put in for all 3 classes.
-Oh and got a puppy last Tuesday night. He is finally not crying in the kennel. Lost some sleep the first 3 nights lol. Yea just what i need during prep, a puppy, but someone was getting rid of him and he is a German Rottweiler and we have a softspot for those guys...had to put ours down last August.
2/12, Mon - cardio, 60 mins stepmill
2/13, Tues, 5a
w/trainer
Legs
Super set: (x3)
-leg press, 200#, 15 reps
-goblet squat in squat rack, 20 r, holding 40# weight.
Giant set: (x3)
-smith machine squats, feet close, 15 reps. 90#, 100#, 120#
-leg extension 100#, 12 reps
-20# walking lunges
superset: (x3)
-deadlifts - on a reflex/hurricane rack, 15 reps
-lying hamstring curls 90#, 15 reps
2/14, Wed, off cardio and lifting.
2/15, Thurs, 5a
w/trainer
upper body
Superset: (x3)
-db rows, 25#, 35#, 45#, 15 reps
-seated db curls, 15#, 12 reps
Giant set (x3)
-pulldown lat pulls, 90#, 12 (high)
-straightarm pulldowns 20#, 15 reps
-15# db upright rows 12 reps
Giant set (x3)
-chest incline, 90#, 12 reps
-rear pec deck flyes, 15 reps
-tricep push downs, 115#, 12 reps
2/16, Fri, cardio, 60mins, stepmill
2/17, Sat
6a w/trainer
Legs
x3: hamstring curls, 90#, 15 reps
Squats: (x3)
-wide stance, with weight on bar and also blue band connected to bar on each side. 15 reps. 135#, 185#, 205#
Super set: (x3)
-leg extensions, 115#
-hurricane straight leg dead lift
Posing coach at 11a, for an hour of posing.
2/18, Sunday
60 mins stepmill
lifted alone
20 pushups
Superset (x4)
-10# db front raises and laterals
-smith machine seated shoulder press 20 reps no weight; +2/10# 15 reps; +2/10 15 reps; same weight 15 reps
Barbell single arm presses 15 reps
bar; bar + 10#; +5#.
2/19 Mon, cardio only, 30 mins AM cardio and 30mins PM cardio - stepmill.
Massage therapy.
2/20, Tues
5a w/trainer
legs
Superset (x3)
-lying hamstring curls, 90#, 15 reps (+10#; +5#)
-walking lunges w/20# db
Leg press:
145#, 20 reps
Superset: (x3)
-leg press 200#, 10 reps....5 seconds down/5 seconds up-no rest
-bulgarian split squat holding 40# kb, 15 reps
135# body weight as of 2/17/18.
NOTES:
-So we are at 6 weeks out and i'm getting nervous. I've been working on my poses and routine as well.
-Getting maintenance massages weekly, also chiropractor.
-Shoulder hurts at times, so I stop when it is bad.
-Coach said I am doing good. That's all i listen to now anyway.
-It seems the closer I am getting to contest, the more I crave stuff. WTF...I went all this time without many cravings, but jeez here lately they hit me out of the blue. Was in a class last week and someone made some peanut butter cookies. I took one and put on my plate so I could sniff and then I would eat my pickle LOL. All i did was sniff and that was enough to satisfy the craving.
-Sent in contest registration....Open, Master's and Novice - Women's Physique. I put in for all 3 classes.
-Oh and got a puppy last Tuesday night. He is finally not crying in the kennel. Lost some sleep the first 3 nights lol. Yea just what i need during prep, a puppy, but someone was getting rid of him and he is a German Rottweiler and we have a softspot for those guys...had to put ours down last August.
