24 Week Show Prep WPD (MW 2018)

Discussion in 'Member Online Journals' started by BovaJP, Oct 19, 2017.

  1. Lizard King

    Lizard King Administrator Staff Member

    Sep 9, 2010
    10,262
    2,246
    Don't tease me with gravy boobies!! @FlyingDragon did that one and it didn't end pretty..
     
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  2. FlyingDragon

    FlyingDragon VIP Member

    Nov 4, 2010
    2,799
    1,195
    I prefer my boobs without the gravy
     
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  3. Lizard King

    Lizard King Administrator Staff Member

    Sep 9, 2010
    10,262
    2,246
    You are clearly doing it wrong..
     
  4. BovaJP

    BovaJP TID Lady Member

    Feb 15, 2013
    142
    135
    Morning Iron Peeps!

    I'm still on the same diet, FYI....coach might change it up in a bit, will see.



    Mon, 12/11, ~6p alone
    Hamstrings, calfs


    Superset: (x3)
    -Lying hamstring curls 70#, 20 reps
    -standing calf raises, 250#, 13 reps

    Giant set: (x3)
    -Standing hamstring curls, 20#, 15 reps
    -Seated calf raises, 70#, 12 reps
    -Wide stance bodyweight sumo squats

    -Smith machine good mornings.
    This was my first time doing this, so i wanted to make sure i had good form.
    2/10-12 reps
    +2/10 - 12 reps
    same weight - 15 reps

    -Db deadlifts - with 3 different stances, 10 reps each
    normal leg stance
    wide leg stance
    cross legs


    Cable work:
    -Adductors, 20#, 12 reps
    -Abductors, 20#, 12 reps
    -Rear leg raises, kneeling on bench, 40#, 12 reps

    Hamstrings on row machine
    -OK i seen this done on a youtube vid. I shoulda vid'd myself and posted here LOL. Lying down, face up, put both feet onto the seated pad of row machine, on the end...the side that doesn't have the fan. Then push up with your hips and move your feet down and then back up.
    I did 2 sets of 12 and 10 reps. Not sure if i'll do these again LOL. They were good, but can do similar on a large ball.




    Tues, 12/12, 5a, w/trainer
    Chesticles and Shoulders


    -30 pushups

    Giant set: (x3)
    -db incline bench press, 30#, 10 reps; 40#-10 reps; 40#-10 reps
    -db flat bench press, 30#-10 reps; 40#-10 reps; 40#-10 reps
    -lying flyes machine, 12 reps 12reps, 12 reps (not sure how much ## was on ooops)

    Giant set: (x3)
    -cable underhand standing flyes, 30#, 15 reps
    -cable overhead standing flyes, 30#, 15 reps
    -push ups - as many as you can

    -Lateral raises, swinging out
    50#, 40#, 30#, 20#; then 10# lateral raises slow on the negative.

    Superset: (x3)
    -Back of head seated cable pull downs 80#, 15 reps
    -db bent over flyes, 15#, 20 reps



    NOTE: Just got my waist trainer in mail yesterday! I wore it for 1.5 hrs today on way to work. Will be working up to wearing it several hours in a day and perhaps while doing cardio as well. Maybe also put on that Vazoburn underneath.


    Happy lifting y'all.
     
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  5. BovaJP

    BovaJP TID Lady Member

    Feb 15, 2013
    142
    135
    Wed, 12/13: Cardio, 45 mins, stepmill.

    Thurs, 12/14, 5a w/trainer
    Legs


    Superset: (x3)
    -Squats, 135, 145, 155#; 12 reps
    -Leg extensions, 95#, 12 reps; 12 reps; 10 reps-drop set 8 reps.

    Superset: (x3)
    -Squats 165#-12 reps; 175-12 reps; 185-12 reps
    -Lying hamstring curls 90, 10 reps (1.5 reps ea)

    Giant set: (x3)
    -Squats 195-10 reps; 205; 8 reps; 215-6reps
    -Leg press 145; 12 reps-wide legs
    -Calfs on leg press, 15 reps.


    Sat, 12/16 - 6a w/trainer
    Back


    -Underhand pull downs 80#-15 reps; 100#-15 reps; 120#-10 reps. Last set was a drop set.

    -Hi lat pull downs, 140#; 15 reps.

    -Bent over db rows 40# 15reps. Both arms, not single arm.

    -Rack pulls, 225#-6 reps; 6 reps; 6 reps.

    Cardio after, 45 mins, step mill. Wore waist trainer and vasoburn.
    Posing practice after that.


    Sun, 12/17

    6a - cardio, stepmill, 30 mins.

    11a - weightlifting
    bi's, tri's and abs

    Superset: (x3)
    -Close grip bench - bar only (shoulder in pain all week, hurts when i bench.) 20 reps.
    -Dip machine, 90#, 15 reps; 115-15 reps; 115-15 reps.

    Superset:
    -Tricep cable pushdowns 60#-13 reps; 70#-13 reps; 80#12 reps
    -Cable curls 60#-15 reps; 70#-15 reps; 80#-12 reps
    -Abs, hanging leg raises 20reps

    Superset:
    -db curls 20#-12 reps
    -db kneeling on bench tricep kickbacks, 15#-12 reps
    -ab crunches 20reps

    -Ropepush downs, spreading wide and really concentrating, 30#, 12 reps, x3 sets.
     
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  6. BovaJP

    BovaJP TID Lady Member

    Feb 15, 2013
    142
    135
    oh man, i need to catch up my journal.


    Mon, 12/18
    ~6p - alone
    Legs, calves and abs

    Superset:
    -lying hamstring curls, 70#, 20 reps
    -standing calf raises, 250#, 15 reps

    Giant set:
    -standing hamstring curls, 20#, 12 reps
    -seated calf raises, 70#, 12 reps
    -sumo squat, holding 45# kb, 15 reps

    Superset:
    -holding a 25# plate, in the good morning holding thingy, perform a good morning then go straight into a squat. Did 12 reps, no plate; then 12 reps w/25# plate; then 12 reps 35# plate.

    Cable work:
    -adductors 20#, 12 reps
    -abductors 20#, 12 reps
    -kneeling leg raises, 40#, 12 reps ea leg.

    Various abs between sets.


    Tues, 12/19
    5a w/ trainer
    (shoulder started hurting)

    Superset:
    -incline db curls, single arm 20#, 15 reps
    -incline ez bar curls, chest on bench, 12 reps.

    Giant set:
    -hammer curls standing, 15#, 20 reps
    -incline bench tricep push down 50#; 15 reps
    -bent over tricep kickback cable, 40#, 12 reps

    Giant set:
    -standing cable curls 50#, 12 reps
    -standing rope push downs 50#, 12 reps
    -pec deck flyes, 12 reps



    Wed, 12/20-cardio. 45 mins, fasted, step mill


    Thurs, 12/21
    5a w/trainer

    Legs

    Superset: (x3)
    -vertical leg press, 180, 20 reps; added 45#
    -single leg db (suit cases), 40# 15 reps.

    Superset: (x2)
    -lying hamstring curls 90#, 15 reps; added 20#, 10 reps
    -Squats, 135#, 15 reps; went to 4/35# plates-12 reps

    Ended with:
    -bulgarian split squat 45#, 12 reps each leg.


    Fri, 12/22-cardio, 45 mins, fasted, stepmill


    Sat, 12/23
    8a w/trainer
    back

    Superset: (x3)
    -high lat pull downs, 2/35# plates and 2/25# plates
    -low pull backs 60x2

    Db rows: 12 reps each: 50#, 60#, 70#.

    Db rows: 10 reps each, one arm drop set. So went through this with one arm, then switched arms and did the other.
    70#, 60#, 50#.

    Rackpulls: x3, 185#, 10reps, 12 reps, 12 reps.


    Sun, 12/24
    ~2p, alone
    bi's, tri's and abs

    Superset: (x3)
    -standing ez bar curls, 22#-8reps warmup; 42#-12 reps; 46#-12 reps; 52#-7 reps
    -dip machine, 90#-12 reps; 115#-15 reps; 115#-15 reps.

    Superset: (x3)
    -db curls, 20#, 12 reps
    -tricep kickbacks 15#, 12 reps
    abs in between

    Superset:
    -cable tricep pushdowns -60#, 12 reps
    -cable bicep curls, 60#, 12 reps.


    Mon, 12/25, cardio, 45 mins, stepmill, fasted.


    Tues, 12/26
    5a w/trainer
    upper body

    Superset: (x3)
    -lat pull downs, high, 140#, 18 reps
    -rows w/ straight bar and 50#, 12 reps, 13 reps, 15 reps.

    Superset: (x3)
    -Holding lat pull downs (engaging biceps to hold), while the other person is performing lat pull downs, 100#
    -Lat pull downs, 100#

    Giant set (x3):
    -Holding up chains above head, while other person performs the following:
    -behind head lat pull down, 70#
    -bent over rear delt raises, 15#, 20 reps

    Superset: (x2)
    -tricep push downs, 115#, 15 reps.
    -lying on bench holding a plate, and performing skull crushers 25# plate, then went to 35# plate for 20 reps each
     
  7. BovaJP

    BovaJP TID Lady Member

    Feb 15, 2013
    142
    135
    12/24 weigh in: 149.

    Enjoyed a cheat day yesterday. Coach allowed me 2 meals for the day and I could basically eat what I wanted. Last week on Tu and Thur, i got sweet potatoes, but this past sat, no sweet potatoes due to the cheat meals.
    For bfast, made a bfast casserole, blueberry pancakes, biscuits. Had me some jam and butter on the biscuits and half and half in my coffee.

    For the 2nd meal, ate dinner with the family. Hubs made some amazing smoked pork belly burnt ends, had some ham, spinach casserole, potatoe casserole. I made some amazing butterfinger cream cheese cupcakes and had a half of one of those.
    Had me about a quarter of a beer-a nice stout-yummy; had me some egg nog that my cousin made from scratch.

    At least for this holiday, i didn't get sick nor did my tummy feel bad, so that was good.

    This morning i looked forward to my egg whites and green beans. It was yummy.
    My next cheat I get will be on my bday on 1/16. So i'm now planning that one.

    Happy lifting y'all!
     
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  8. BovaJP

    BovaJP TID Lady Member

    Feb 15, 2013
    142
    135
  9. Lizard King

    Lizard King Administrator Staff Member

    Sep 9, 2010
    10,262
    2,246
    I just can't finish anymore without gravy boob pics, it's a strange niche ;)
     
  10. BovaJP

    BovaJP TID Lady Member

    Feb 15, 2013
    142
    135
    Couple pics from gym this am after cardio. No gravy, just sweat. [​IMG]
    [​IMG]
     
  11. Anabolic Beast

    Anabolic Beast VIP Member

    Nov 16, 2010
    127
    21
    Nice progress.
     
  12. BovaJP

    BovaJP TID Lady Member

    Feb 15, 2013
    142
    135
    So doc called. Small tear in rotator cuff, in the supraspinatus. Going to get PRP injection for now, instead of surgery. Worry about this after the contest LOL.
     
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