24 Week Show Prep WPD (MW 2018)

[BovaJP]

Sun, 1/14 - took the entire day off. Suppose to do 60 mins cardio, but did not. Was still hung over (either drink or food lol).

Mon, 1/15
~530p (worked out alone)

30 mins stair master prior to work out.


Giant set: (x3)
-lying hamstring curls - 15 reps - 90#
-seated calfs - 90# 12 reps
-bulgarian split squats (bodyweight) 12 reps ea leg

Giant set: (x3)
-SL standing hamstring curls 15#, 12 reps
-calfs on leg press. 100#, 145#, 12 reps.
-step ups - 15 ea leg

Giant set: (x3)
-glute thrusts 115# 15 reps
-body weight standing calf raises 20 reps ea
-crunches - 20 reps

-Leg raises on bench - lower abs - 15 reps
-body weight calf raises - 25 reps


Tues, 1/16 - MY BIRTHDAY!
5a workout with trainer
back & arms

Giant set: (x3)
-20# db bicep curls 10 reg reps/10 hammers
-low rows, 2/35#-15 reps
-cable rows, seated, 60#, 15 reps

Super set: (x3)
-barbell rows, 2/25# - 10-15 reps
-close grip rows with a barbell, but between legs (forgot name for this)-25#, 10-15 reps

Super set: (x4)
-on hyperextension, perform a barbell row with body horizontal - 15 reps
-perform hyperextensions - 15 reps

730a - First physical therapy appt for shoulder. PT gave me some exercises to perform at home and gave me a band.

Got nails done.
Did 60 mins of cardio.
5p - massage therapy appointment. Has really been making a difference with my shoulder.

Happy Lifting y'all!

 

[Anabolic Beast]

Happy Belated Birthday Bova!!! I'm surprised that you didn't save your cheat meal day for your Birthday. Which color band did your therapist give you?

 

[BovaJP]

Happy Belated Birthday Bova!!! I'm surprised that you didn't save your cheat meal day for your Birthday. Which color band did your therapist give you?

Hey AB! Thanks man. My coach awarded me a cheat meal for my bday. Was going out with friends Sat night, so we swapped it for Sat night instead of on bday night.
Therapist gave me the orange one. What color you got? Sounds like your progressing quite nicely my friend. That is awesome.

 

[BovaJP]

Wed, 1/17 - cardio only
Thu, 1/18 - cardio and bi's and tri's
Just did some quick supersets doing barbell bicep curls and db curls. 20#db and went up to 50# barbell. Was going to do 60#, but some asshats had it on the grown next to them. I didn't want to ask if they were using it. I should have as it was obvious they were not.
Then went to cables and did pushdowns for a few sets.

I asked hubs if I had been cranky, that i felt cranky. He said he has noticed a bit the past couple of weeks (he is so nice!). Yikes. 2 weeks gone by and I didnt even notice i've been cranky lol. Oops.

Also...my gym, my fav go to cardio equip (step mill) is broken. So I joined free for a week at Club Fitness so i can use the cardio there. It got fixed but broke after first person used it. So the gym owner is looking at replacing it or what not. Imma just gonna continue to do cardio at Club Fitness. Gonna take over a membership there for $20/month for the next 8 mos. Just easier, besides i'll have 24x7 access. Aint no one gonna tell me when i can't go to gym LOL. That is why I love my lifting gym. It is 24x7 badge access.

Been wearing my waist trainer all week while at work. So i wear it about 7-8 hrs/day. Put the vasoburn on my skin underneath. Mmmmm....feel the burn lol. I love it when I take it off and my skin is all thin there. I can't wait to see what my skin will be there in a few weeks. Especially after I start using some fat burners. Up until now, i have not used them. Just good old diet and cardio and lifting heavy as hell. LOL.

I need to order my suit. Yikes.

 

[ITAWOLF]

nice work ---i even read from 1 to hear lol

LK stop teasing with gravy

you got this Bova to come this far ---its all dwn hill now
look great --hubby lucky man even if u are cranky!!!

vasoburn.....how ya rate it 1-10

 

[BovaJP]

Some pics from tonight.

 

[BovaJP]

Legs this am

I basically have no hamstring lol. Man thats the toughest to build on me.

 

[Anabolic Beast]

Romanian Deadlifts and GHR's in addition to doing leg curls Mountain Dog style (or Parrillo style as John Parrillo originally advocated these) helped bring mine up.

 

[FW Haskell]

Solid !

 

[BovaJP]

Last night. Be gentle on comments lol. Im a woman, on a restricted diet, etc bwahaha.
I need to buy 2 hammies please.

 

[rAJJIN]

Great progress!
Your looking awesome Bova

 

[Lizard King]

Last night. Be gentle on comments lol. Im a woman, on a restricted diet, etc bwahaha.
I need to buy 2 hammies please.

You can't post a pick from behind with a comment that says "Be Gentle".... It leaves the back door way too open!

Looking great, very nice progress. Hooray for gravy! !