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IslandGirl
12-28-2012, 05:23 AM
Aloha everyone! I'm not new to the sport, but I think this may be my first time running a journal here at Rx. I peep in every now and then and check out the women's section. I've gotten a few pm's asking me when the heck am I going to start my own journal. I've been so busy and just hadn't had the chance but due to a few circumstances that happen recently, I think now is the time. So here I am. There are a few of you that I already know here (you know who you are), but many of you, I have yet to meet. I love meeting new friends so hopefully in 2013 we'll be able to meet up at a show or something.

A little bit about me . I was born and raised in Hawaii. Got married and then moved to Colorado in 1997. I competed in bodybuilding when I lived in Hawaii and the last time I competed there was in 1995. In 2000 I started judging in Colorado. Judging and being involved in the NPC again gave me the itch to want to compete again. I came out of, so called 'retirement' in 2006 and competed both in bodybuilding and figure just to see where I woud fare at better. I won both divisions. Won an overall in figure as well. This was my second beginning.

I hope to be consistent in logging my workouts and a few thoughts. This journal will be sort of a get-a-way so to speak from my crazy, busy world.

Due to busy life, my training hasn't been too consistent Right now, I try to get in at least 3 sessions in a week....but ideal for me is 4. I do what I can. Clients always are #1 to me, but in recent past events, without going into too much details, I'm questioning how much is too much of caring do you provide as a coach and not end up getting your heart broken. Especially when you are honest and open and maybe it's not what the client wants to hear. Anyways...

Okay journal. lol I love trying out different methods of training. I've done DC, FST-7, MaxOT, Pyramid style. I love the change and gives my body a different approach of training. And I'm the type of person that needs a "plan" when I walk in the gym. I like knowing what exercises I am going to be doing and exactly how I will approach it. Here it explains a condensed version of my current training program MaxOT.
http://www.myweightlifting.com/max-ot/

I modified the program slightly based off of equipment in my gym and tailored this program to my needs. I've been on it for about 4 weeks now. I will probably run it for about 12 weeks taking a break (a week) at about week 8. Depending how I'm feeling.

I'll be updating my journal right off the bat of all my MaxOT workouts. Just in case anyone was interested you can follow from my beginning.

Thanks for dropping by!

IslandGirl
12-28-2012, 05:25 AM
Mon., Nov 26

Back/Biceps and Abs

Unassisted Pull-ups: Rest/Pause
(Haven't done these in a while. Forearms started to hurt a bit. Need to keep doing them to get better)
12+8+4= 24RP

RackDeads: 2 working sets @ 4-6 reps
warm-up: 135/15, 225/12, 275/12
working sets: 335/6 and 365/6

1 Arm DB Rows: 2 working sets @ 4-6 reps
working sets: 75/12 and 80/10 (finding my baselines to work with)

Nautilus Pulldowns: 2 working sets @ 4-6 reps
warm-up: 120/10
working sets: 140/6 and 150/6 (this machine maxes out at 170)

~Stretch

DB Curls: 2 working sets @ 4-6 reps
warm-up: 17.5/12, 20/12
working sets: 30/8 and 35/4 (slight forearm ache)

EZ Bar Curls: 2 working sets @ 4-6 reps
working sets: 60/8 and 70/4

High Cable Curls: 2 working sets @ 4-6 reps
working sets: 40/8 and 45/5

~Stretch

Abs: 100 reps

Okay, so first day at this program. Just getting a feel for it and finding my baselines to start off with. First rotation rep range may be a little off. Will make sure to get better at it.

IslandGirl
12-28-2012, 05:25 AM
Tues., Nov 27

Delts and Triceps

Smith Press to Front: 3 working sets @ 4-6 reps
warm-up: 20/15, 50/12, 70/6, 80/3
working sets: 95/5, 100/3 (oops over achiever. Disappointed myself. http://www.totalpackageforums.com/forums/images/smilies/frown.png )

H/S BTN Press: 2 working sets @ 4-6 reps
warm-up: 90/10
working sets: 100/8 and 120/5

DB Side Laterals: 2 working sets @ 6 reps
working sets: 30/6 and 30/6

DB Bent Over Rear Delts: 1 working set 6-8 reps
working set: 30/10

~Stretch

Smith Close Grip: 2 working sets @ 4-6 reps
warm-up: 20/12, 50/10
working sets: 60/6 and 70/4

Rope Overhead Press: 2 working sets @ 4-6 reps
warm-up: 60/12
working sets: 70/6 and 80/4

EZ Bar Pressdowns: 2 working sets @ 4-6 reps
working sets: 80/6 and 90/5

~Stretch

IslandGirl
12-28-2012, 05:27 AM
Fri., Nov 30

Whoa nellie! I have been SICK all day today! I stayed in bed till 5 pm this afternoon/evening. WOW! No food till then. Throat was sore, nose running, ears ached a little....I need to get better!!!

Trained legs last night. I actually traveled to another gym because my home gym doesn't really have great leg equipment. But traveled just to find out that this other gym changed up their leg press machine which happens to be what they now have at our home gym. LOL. So that was a waste of time. Trained solo too. I'm also still getting used to getting right into doing the lower reps for my working sets. Some exercises I can do and some I feel like I still need to work myself up to that weight. I know it's all in the "mindset" and I need to just Do It.


MAX OT:

Legs and Calves

Smith Squats: 3 working sets @ 4-6 reps
warm-up: 50/12, 70/12, 90/10
working sets: 120/10 and 160/8 and 180/7

DB SLDL: 2 working sets @ 4-6 reps
warm-up: 45/12
working sets: 65/8 and 75/6 (I was looking for the 70's but the 2 sets the gym has was nowhere to be found so did the 75s)

Leg Press: 2 working sets @ 4-6 reps
warm-up: 270/12
working sets: 450/10 and 540/6

DB Plie Squats: 2 working sets @ 4-6 reps
warm-up: 75/12
working sets: 80/10 and 85/8

Innie and Outie <<Super Set>> : 2 working sets @ 4-6 reps
warm-up: 85/12, 100/10, 115/10
working sets: 145/6 and 145/4

Was running out of time so did 45 min cardio instead of calves.

IslandGirl
12-28-2012, 05:29 AM
Tues., Dec 4

Trained solo again. Usually when I'm training by myself, I go to my smaller 24 hour fitness.

So funny. I got asked out by a guy to go out on a date. LMAO. I told him, Sorry, I'm married. He was polite then and said he was sorry. But before that he was flirting or trying to. hehe I told my hubby Cameron and he said, "Told you, you were Hot."

Ok, getting down to bizness!

Delts/Triceps and Calves

Smith Shoulder Press to Front: 3 working sets @ 4-6 reps
warm-up sets: 20/12, 50/10, 55/6, 60/3, 70/1
working sets: LT: 95/5 and 100/3 TT: 80/6, 85/4 and 90/2 (Boo!)

Notes: This exercise is difficult for me when solo. Trying to turn the bar with all that weight on by myself is hard so I struggle on that part. Plus little different machine too. So didn't beat the logbook here.

Hammer Strength BehindTheNeck Press: 2 working sets @ 4-6 reps
working sets: LT: 100/8 and 120/5 TT: 90/10 and 110/4 (omg! Major PUMP!)

Notes: Same with this machine. When Cam is training with me, he usually helps me with the initial. And this H/S machine is also a little different from my home gym.

DB Side Laterals: 2 working sets @ 4-6 reps
working sets: LT: 30/6 x 2 TT: 25/10 x 2

Notes: Left wrist was a little sore so went lighter this time. Hoping it gets better or I will have to wrap Rocktape for next time.

DB Bent Over Rear Delts: 1 working set @ 6-8 reps
working set: LT: 30/10 TT: 35/10

~Stretch

Smith Close Grip: 2 working sets @ 4-6 reps
warm-up sets: 20/12, 30/10, 40/6, 50/3, 70/1
working sets: LT: 60/6 and 70/4 TT: 80/6 and 90/6

Notes: Wow! Different smith machine and holy cow! I can't believe the jump in weight!

Rope Overhead Press: 2 working sets @ 4-6 reps
working sets: LT: 70/6 and 80/4 TT: 75/6 and 85/6

Notes: Happy!

EZ Pressdowns: 1 working set @ 6 reps
working set: LT: 90/5 TT: 90/8

~Stretch

Cybex Calf Sled Press: 3 working sets @ 6-8 reps
warm-up: 130/15, 170/15, 190/6
working sets: 210/6, 230/6 and 250/6

IslandGirl
12-28-2012, 05:32 AM
Wed., Dec 5

Another Solo day in the gym. Cheynna had to work so I drove her to work at Park Meadows and I trained at the 24 hour off County Line. So again, different gym so different machines.

Back and Biceps:

Pull-ups: Rest/Pause
10+6+4= 20 R/P

Notes: Forearms were hurting

Rack Deads: 2 working sets @ 4-6 reps
warm-up sets: 135/12, 225/10, 245/6, 275/3, 315/1
working sets: LT: 335/6 and 365/6 TT: 345/4

Notes: Awwwwe! First of all, the lowest pin on this cage is lower than my regular gyms one. So I did struggle a bit on it since I was pulling slightly lower than normal. So I just did 1 working set cuz' I was mad I could only get 4 reps. LOL The end. :)

DB Rows: 2 working sets @ 4-6 reps
working sets: LT: 75/12 and 80/10 TT: 85/6 and 90/6

Notes: The last time I did these I went a little lighter than I thought. But also, I told myself, how the heck am I going to use those HUGE DBs. So I under estimated myself and actually thought I would have to switch out this exercise. But this time I thought I'd give it a shot and I pleasantly surprised myself! I also have a funny story to tell about this exercise which I'll write in down below.

Hammer Strength Pulldowns/1 Arm: 2 working sets @ 4-6 reps
warm-up: 50/12
working sets: 90/10 and 110/6

Notes: Usually when I do this machine, I do them with both arms. But I struggle with trying to situate my footing. I thought I give it a try this time 1 arm at a time and I guess I need to keep at it and see how I like it.

~Stretch

EZ Bar Curls: 2 working sets @ 4-6 reps
warm-up: 25/12, 35/10, 45/6, 55/3
working sets: LT: 60/8 and 70/4 TT: 65/5

Notes: This EZ curl bar was slightly heavier than my gyms bar. Forearm tendonitis was on fiya! I could barely curl.

DB Curls: 2 working sets @ 4-6 reps
working sets: 30/8 and 35/4 TT: 20/10 and 25/8

Notes: Big difference when tendonitis is flared up.

High Cable Curls: 2 working sets @ 4-6 reps
working sets: LT: 40/8 and 45/5 TT: 30/12 and 40/8

Notes: Glad I was done. lol

~Stretch

Ok so funny story when I was doing my DB Rows. I usually do them off the rack. The DB's I was using, was right in front of an incline bench. Our benches are secured onto the floor so you can't move them around. I was about to do my 2nd set when a guy comes around and askes me if I'm using that incline bench. I told him no, but that I would wait for him to do his set then I will do mines because I told him I was going to do my set off the weight rack and I didn't want him having to look at my ass. lol

He said, oh then I will move over to the bench down there.

Me- Oh then you will have to walk your db's all the way over there.

Guy- Oh, it's only 40 pounds. You're working with 90's? (and he made a face like he was going to faint)

Me- It's ok. Go ahead and so your set. I'll wait.

Guy- Don't watch me now.

Me- Don't worry, I won't.

hahaha

IslandGirl
12-28-2012, 05:34 AM
Fri., Dec 7

So I get to the gym tonight and I realize I don't have my weight belt and it's leg day. I'm standing there wondering if I left it in the car or did I leave it at the gym the other night when I trained back? Cam goes back to the car and comes back empty handed. Grrr.....I think I left my belt in the gym the other night. Double Grrr! Then I thought, oh wait. Maybe it's at home? Cam text's daughter...and she looks around and text's back. Nope,... no belt. But my daughter is VERY famous for just looking visually and not moving stuff around to see if someone threw a coat on it (on the couch) or sumthin'. But still, my heart sinks because I've had this belt for well over 20 years and they don't make this particular belt anymore. It's small enough where it doesn't dig into me when wearing it. So my entire workout sucked because I kept thinking I may have lost it for good. After we trained and got to the car, Cam calls the gym I was at and they said it wasn't turned into lost and found. SAD!

We get home....and guess what? Sure enough, I moved HER (daughter's) coat and wala, there was my belt! Whew!

Legs

Smith Squats: 3 working sets @ 4-6 reps
warm-up: 50/12, 70/10, 90/6, 100/3, 120/1
working sets: LT: 120/10, 160/8 and 180/7 TT: 150/8 and then I had 85's loaded on each side..

Notes: but I kept debating if I should try this without a belt. After going back and forth, I decided it wasn't worth it. I was already feeling my lower back and didn't want to risk it. So I was done. Boo!

DB SLDL: 2 working sets @ 4-6 reps
warm-up: 30/12, 40/10, 50/6, 60/3, 70/1
working sets: LT: 65/8 and 75/6 TT: 75/6 and 80/4

Notes: Eek! This was crazy! Felt good, but wished I had my belt. I just feel so secure with my belt on.

Leg Press: 2 working sets @ 4-6 reps
warm-up: 270/12
working sets: LT: 450/10 and 540/6 TT: 540/6 and 590/6

Notes: Happy moving up in weight on this darn leg press machine. LOL

DB Plie' Squats: 2 working sets @ 4-6 reps
working sets: LT: 80/10 and 85/8 TT: 85/10 and 90/8 (light)

Notes: For sure gotta go heavier next time.

Insies <Super Set> Outsie: 2 working sets @ 8 reps
warm-up: 115/8 <SS> 115/8
working sets: LT: 145/6 <SS> 145/6 and 145/4 <SS> 145/4 TT: 130/12 <SS> 130/12 and 145/10 <SS> 145/10

Notes: I know some people feel these 2 lifts may be a waste of time, but I arrange my body where I can get maximum muscle engagement.

IslandGirl
12-28-2012, 05:34 AM
Mon., Dec 10

This week is going to be kind of hectic with daughter's work schedule. She works at Park Meadows and currently we just have 1 vehicle. So between Cameron going to work, getting our training in, and daughters work; dropping off and picking up....we're having to plan our days more. A little crazy, but we'll manage.

Trained solo tonight. Hard for me on initial lifts like tonight, Shoulder presses, close grip on the smith, rope overhead; getting the rope into position....LOL Makes for a bit more effort on my part. Boo. lol Overall, beat all my lifts though. I'm making use of those 2.5 pound plates. :D

Delts and Triceps

Smith Shoulder Presses to front: 3 working sets @ 4-6 reps
warm-ups: 20/12, 50/10, 55/6, 60/3, 70/1 (these are just weights added on the bar, no bar weight added)
working sets: LT: 80/6, 85/4 and 90/2 TT: 80/6, 85/6 and 90/4

Notes: This exercise I do struggle a bit in turning the bar and releasing off the hooks when the weights are heavy.

Hammer Strength Behind the Neck: 2 working sets @ 4-6 reps
working sets: LT: 90/10 and 110/4 TT: 100/8 and 110/5

Notes: Ugh! I struggle in the initial lift on this one. But I managed.

DB Side Laterals: 2 working sets @ 6 reps
working sets: LT: 25/10 x 2 TT: 25/10 and 30/6

Notes: Last time my wrists were slightly sore so I stayed at a lighter weight. This time wrists felt ok on the 25's so went higher and I could feel a slight pain on the 30's. Even with wrist wraps on.

Bend Over DB Rear Delts: 1 working set @ 6-8 reps
working set: LT: 35/10 TT: 40/8

Notes: Ok, this is my MAX! Can't go higher in weight. Will switch this exercise out next time. Maybe I'll do a machine.

~STRETCH

Smith Close Grip Presses: 2 working sets @ 4-6 reps
warm-ups: 30/12, 50/10, 70/6, 80/3 and 90/1 (again, these are just weights added on the bar, no bar weight added)
working set: LT: 80/6 and 90/6 TT: 95/6 and 100/5

Notes: Notes in my logbook: "Holy Shits". lol "Happy!"

Rope Overhead Presses: 2 working sets @ 4-6 reps
working sets: LT: 75/6 and 85/6 TT: 90/6 and 95/4

Notes: Notes in my logbook: "HEAVY!" "Struggled a bit in bringing rope in position" and "need to switch this exercise out next time."

EZ Pressdowns: 1 working set @ 6 reps
working set: LT: 90/8 TT: 95/8

Notes: Notes in my logbook: "Holy Crap!" LOLOL

~STRETCH

IslandGirl
12-28-2012, 05:35 AM
Wed., Dec 12

Trained solo again tonight. Cam dropped daughter off at work and I picked up after I trained. I ended up seeing a friend in the gym and it was after I was done all 5 warm-up sets for Rackdeads. We talked for so long but that was needed. When we were done, I had 355's racked on my bar. Oh darn! I still have 2 of my working sets to do I thought to myself. I decided to stretch out a bit and then attacked the weights. Was pleasantly happy with my sets. But it was f'en heavy!!!

I had to skip biceps tonight because of time issues and also, forearm tendonitis was kicking in (after pull-ups actually) so I decided to be happy for my back workout and leave the biceps for rest.


Back

Pull-ups: Rest/Pause
10+6+6=22 R/P

Notes: Tendonitis a little sore

RackDeads: 2 working sets @ 4-6 reps
warm-ups: 135/12, 222/10, 275/6, 315/3 and 335/1
LONG BREAK...
working sets: LT (same cage): 335/6 and 365/6 TT: 355/6 and 375/5

Notes: So working sets were after a long break from my warm-ups. I don't recommend this.

Hammer Strength Low Row/1 Arm: 2 working sets @ 4-6 reps
working sets: 180/10 and 230/6

Notes: First time doing this exercise on Max OT. Nice stretch and great squeeze. Felt good.

Nautilus Pulldowns: 2 working sets @ 4-6 reps
warm-up: 100/12
working sets: LT: 140/6 and 150/6 TT: 150/8 and 160/5

Notes: The stack only goes up to 170#. Love this machine. I feel the lats working big time.

DB Shrugs: 2 working sets
working sets: 70/12 and 75/12

Notes: I just threw this in since I was cutting workout short and not training biceps.

~STRETCH

IslandGirl
12-28-2012, 05:36 AM
Mon., Dec 17

What a fantastic, crazy weekend we had! Sat was our Total Package Christmas party. We started off at Hardrock in Denver. Had a great dinner, gave out TP awards and did our Secret Santa gift exchange. We probably had about 35+ people show up at dinner. Great turn out. Then after dinner we all moved upstairs from Hardrock and went to Coyote Ugly. Fun times. Dancing on the bar and being crazy. Had a blast.

Then back to reality on Sunday. Many of us was re-couping from the weekend. I slept in. :)

Then Mon, back to the grind.

Solo in the gym. Cam trained earlier in the day. I did my best with Legs. At least I had my belt this time! Whew!!!

Legs

Smith Squats: 3 working sets @ 4-6 reps
warm-ups: 50/12, 90/12, 100/6, 120/3, 130/1 (weights does not include bar)
working sets: LT: 150/8 and 170/didn't attempt-didn't have my belt TT: 150/6, 170/6 and 190/6

Notes: Was happy with this set. Super heavy on my back. Not sure how heavier I can go.

DB SLDL: 2 working sets @ 4-6 reps
warm-ups: 40/12, 50/10, 60/6, 65/3, 70/1
working sets: LT: 75/6 and 80/4 TT: 75/6 and 80/6

Notes: Felt really good. I wrote notes in my logbook last time I did these and I said, I need to switch out this exercise. But I wanted to give it another shot this time to see if I can get 6 reps for the 80's. I did. Woot! Now I think next time I have to switch it out cuz' it was f'en heavy! lol

Leg Press: 2 working sets @ 4-6 reps
warm-ups: 360/12
working sets: LT: 540/6 and 590/6 TT: 540/6 and 610/6

Notes: Working sets felt awesome. I probably could've gone heavier but gotta leave some wiggle room on this exercise for myself. Don't want to be showing off too much in the gym. haha Some guy was using the machine before me with 4 plates aside and he was starting to strip the weights off. I asked him if he was done and he said yes. I told him he could leave the weights on. Hope I didn't crush his ego. :eek:

DB Plie' Squats: 2 working sets @ 4-6 reps
warm-ups: 90/8
working sets: LT: 85/10 and 90/8 TT: 95/8 and 100/6

Notes: Wow, surprised at my working sets here. Sets felt super good! :)

Insies <<Super Set>> Outsie: 2 working sets @ 8 reps
warm-ups: 150/10
working sets: LT: 130/12 and 145/10 TT: 160/8 and 165/8

Notes: Finally found my weights for "8 rep" range. I think I will hurt tomorrow.

IslandGirl
12-28-2012, 05:36 AM
Thurs., Dec 20

Daughter worked tonight so I dropped her off and worked out at a 24 hour near the mall she works at. I was solo again so some lifts were a little tough especially in my lift offs, but managed to do the best that I can. Also since a different gym, there are different equipments or lack thereof. Like for my Smith presses, they didn't have the chair that could move into the smith machine. The 2 chairs they do have are secured to the floor and I hate using the high bench back. Since I like to get close to the bar where the bar almost skims my nose...lol the high bench seats doesn't work. So I went just right into my 2nd exercise on my routine and threw in DB Front Raises as alternate lift.


Delts, Triceps and Calves

Hammer Strength Behind the Neck (3 working sets @ 4-6 reps)
warm-ups: 50/12, 70/10, 90/6/ 100/3, 110/1
working sets: LT: 100/8 and 110/5 TT: 120/6, 130/6 and 140/6

Notes: Struggled a bit on the lift off for the 140's, but once I got the weight up it was great from there.

DB Side Laterals (2 working sets @ 4-6 reps)
working sets: LT: 25/10 and 30/6 TT: 20/15 and 25/10

Notes: Left wrist has been hurting so doing heavy laterals has been out of the question.

DB Front Raises (2 working sets @ 4-6 reps)
working sets: TT: 25/10 and 30/6

Notes: Wow! I felt those 30's! That felt real nice! lol

Hoist Shoulder Presses (2 working sets @ 4-6 reps)
warm-ups: 62/10, 76/10
working sets: TT: 83/6 and 90/5

Notes: First time using this machine and I just wanted to try it out. Kind of different but cool.

Life Fitness Rear Delts (1 working set @ 8 reps)
warm-ups: 40/12, 45/10, 50/6, 65/3, 60/1
working sets: TT: 65/8 and 70/8

Notes: This is a new rear delt exercise. I was doing bend over DBs but I got up to 40s last time and then ended up to be, I feel, my max on that lift so had to switch it out for this one. Did 2 working sets instead of just 1 because the 65s her pretty easy.

~Stretch

Smith Close Grip (2 working sets @ 4-6 reps)
warm-ups: 30/12, 50/10, 60/6, 80/3, 90/1
working sets: LT: 95/6 and 100/5 TT: 95/6 and 100/2

Notes: Wow, different smith machine and even though very slight difference....I struggled with the 100's. So didn't beat the logbook here.

Rope Pushdowns (2 working sets @ 4-6 reps)
warm-up: 50/12
working sets: TT: 60/6 and 70/5

Notes: This is a new tricep exercise. Switched out Rope Overhead because I struggled getting the 95s down the last time into position by myself.

EZ Cable Pressdowns (1 working set @ 6 reps)
working set: LT: 95/8 TT: 100/5

Notes: I was surprised at this lift. Happy! Not complaining.

IslandGirl
12-28-2012, 05:37 AM
Fri., Dec 21

We were a little late to the gym and then we had to meet a client post workout and then had a time limit there because we had to pick our daughter up from work. So we were rushing big time today. Only was able to get in 3 lifts and then we were out of there.


Back

Rack Deads (2 working sets @ 4-6 reps)
warm-ups: 135/12, 185/10, 225/6, 275/3, 315/1
working sets: LT: 355/6 and 375/5 TT: 335/6 and 355/6

Notes: You know you have some days you feel like you are Superwoman and the weights are sooo light. And then some days you go in and you are just not feeling it and the weights just feel so heavy? That was me tonight on RackDeads. Just wasn't feeling it that much. Boo!!!

Hammer Strength Low Rows/1 Arm (2 working sets @ 4-6 reps)
working sets: LT: 180/10 and 230/6 TT: 220/8 and 240/6

Notes: I really like this exercise a lot. Felt strong here. Not sure what was up with me on RackDead tonight!

Nautilus Pulldowns (2 working sets @ 4-6 reps)
warm-up: 120/12
working sets: LT: 150/8 and 160/5 TT: 155/6 and 165/6

Notes: Love this machine too! The stack on this machine only goes up to 170# but this machine has those added weights that you can add to the stack. Either 5# or 7.5#. So I'll be able to at least add 3 more blocks onto the stack.

Stretch

IslandGirl
12-28-2012, 05:38 AM
Wed., Dec 26

Hope everyone had a great Christmas and Santa brought you everything you wanted or needed. :D For Christmas we went over to our friends house. We stayed out till late and then Cameron had to go straight to work so we weren't able to open up our presents. So tonight when I got home from the gym, we all sat around the tree and opened up our gifts. I got 2 pairs of boots, 1 suede with cute fringes and a pair of cowgirl boots. omg! I LOVE them! And I also got clothes. A VS Angels hoodie that is so cute! Got some workout clothes and a new workout backpack, a couple of my favorite perfumes, some make-up, Cam and I got a down comforter.

Trained solo tonight and it was Legs. Argh! It's a Love/Hate relationship I tell you! lol


Legs

Smith Squats (2 working sets @ 4-6 reps)
warm-ups: 50/12, 70/10, 90/6, 120/3, 140/1
working sets: LT: 170/6 and 190/6 TT: 160/6 and 180/6

Notes: Different smith machine. But it's all good. My legs were jello after.

DB SLDL (2 working sets @ 4-6 reps)
warm-ups: 45/12, 50/10, 60/6, 70/3, 75/1
working sets: LT: 75/6 and 80/8 and TT: 80/6 and 85/4

Notes: Ouchy ouch ouch! My hammies and glutes were crazy sore.

Leg Press (2 working sets @ 4-6 reps)
warm-up: 450/12
working sets: LT: 540/6 and 610/6 TT: 580/6 and 630/4

Notes: Dang this weight was heavy! The last rep on the 630s I had to use my hands. Grrr....but effort was there none-the-less. Felt some of my glutes here too. Maybe it was from the SLDL's. lol And what a job it is to unload 14 plates. Sheesh!!! hehe

DB Plie' Squats (2 working sets @ 4-6 reps)
working sets: LT: 95/8 and 100/6 TT: 100/6 and 105/6

Notes: Wow, not sure if I have ever used 100 and over DBs before. They are humungous and heavy! LOL

Insies <<Super Set>> Outsie (2 working sets @ 8 reps)
warm-up: 3/12<<SS>>4/12
working sets: LT: 160/8<<SS>>160/8 and 165/8<<SS>>165/8 TT: 4/8<<SS>>6/8 and 5/8<<SS>>7/8

Notes: I had to use 2 different machines. I think 1 was a hoist and the other was freemotion. Anyways, they had numbers on the plates not weights.



Oh and my new cowgirl boots!!! \\//

The Prodigy
12-28-2012, 12:07 PM
YEEEHAW!!!! Welcome to RX Girl Mama!!! SO excited you are here! I am following along!!!!

swingslammer
12-28-2012, 03:51 PM
Yay, Island Girl is posting here....keep it up. Also I live in your old neighbor hood. I live on Oahu now, I was going to do the Paradise cup but I had some last minute Army training that knocked me out of it. I know that is a contest you have done well at in the past.

P.S. If you want to visit your old home sometime I can get cheap rooms if you don't have connections here anymore.

IslandGirl
12-28-2012, 07:33 PM
YEEEHAW!!!! Welcome to RX Girl Mama!!! SO excited you are here! I am following along!!!!
Hi Gail! I'm here! Thank you!

IslandGirl
12-28-2012, 07:37 PM
Yay, Island Girl is posting here....keep it up. Also I live in your old neighbor hood. I live on Oahu now, I was going to do the Paradise cup but I had some last minute Army training that knocked me out of it. I know that is a contest you have done well at in the past.

P.S. If you want to visit your old home sometime I can get cheap rooms if you don't have connections here anymore.

Hey there SS! Nice to see you again! You're in Hawaii? Lucky dawg! I didn't know you were in the Army? Since when? Where do you train at? Oh yes! Paradise Cup! I married him. LOLOL Yes, I have done that show......oooooo 3 years maybe? I'm sure you saw Cam's pic. So are you shooting for that show next year?

I may take you up on that offer. I still have family there, but we like staying separate since we're always on the go there and not wanting to put any one in any type of "hostess" position.

Thanks for stopping in!

swingslammer
12-29-2012, 01:46 AM
I have been in the Army for about 17 years but only on active duty since 2006. I am at Schofield but I should be leaving about the time the Paradise cup rolls around again.

I seriously could get you a room at the Hale Koa in Wiakiki or at this place....

http://www.tripadvisor.com/Hotel_Review-g60661-d788023-Reviews-Pililaau_Army_Recreation_Center-Waianae_Oahu_Hawaii.html

mpalleyne
12-29-2012, 10:03 AM
Aloha everyone! I'm not new to the sport, but I think this may be my first time running a journal here at Rx. I peep in every now and then and check out the women's section. I've gotten a few pm's asking me when the heck am I going to start my own journal. I've been so busy and just hadn't had the chance but due to a few circumstances that happen recently, I think now is the time. So here I am. There are a few of you that I already know here (you know who you are), but many of you, I have yet to meet. I love meeting new friends so hopefully in 2013 we'll be able to meet up at a show or something.

A little bit about me . I was born and raised in Hawaii. Got married and then moved to Colorado in 1997. I competed in bodybuilding when I lived in Hawaii and the last time I competed there was in 1995. In 2000 I started judging in Colorado. Judging and being involved in the NPC again gave me the itch to want to compete again. I came out of, so called 'retirement' in 2006 and competed both in bodybuilding and figure just to see where I woud fare at better. I won both divisions. Won an overall in figure as well. This was my second beginning.

I hope to be consistent in logging my workouts and a few thoughts. This journal will be sort of a get-a-way so to speak from my crazy, busy world.

Due to busy life, my training hasn't been too consistent Right now, I try to get in at least 3 sessions in a week....but ideal for me is 4. I do what I can. Clients always are #1 to me, but in recent past events, without going into too much details, I'm questioning how much is too much of caring do you provide as a coach and not end up getting your heart broken. Especially when you are honest and open and maybe it's not what the client wants to hear. Anyways...

Okay journal. lol I love trying out different methods of training. I've done DC, FST-7, MaxOT, Pyramid style. I love the change and gives my body a different approach of training. And I'm the type of person that needs a "plan" when I walk in the gym. I like knowing what exercises I am going to be doing and exactly how I will approach it. Here it explains a condensed version of my current training program MaxOT.
http://www.myweightlifting.com/max-ot/

I modified the program slightly based off of equipment in my gym and tailored this program to my needs. I've been on it for about 4 weeks now. I will probably run it for about 12 weeks taking a break (a week) at about week 8. Depending how I'm feeling.

I'll be updating my journal right off the bat of all my MaxOT workouts. Just in case anyone was interested you can follow from my beginning.

Thanks for dropping by!

Great to meet you IslandGirl :) Look forward to your updates!

GDavis
12-29-2012, 08:58 PM
Impressive thread!

IslandGirl
12-30-2012, 01:23 AM
I have been in the Army for about 17 years but only on active duty since 2006. I am at Schofield but I should be leaving about the time the Paradise cup rolls around again.

I seriously could get you a room at the Hale Koa in Wiakiki or at this place....

http://www.tripadvisor.com/Hotel_Review-g60661-d788023-Reviews-Pililaau_Army_Recreation_Center-Waianae_Oahu_Hawaii.html

Not sure how come I never knew that. Oh well, I'm still jealous. lol

Love the Hale Koa! I think I have been to that place in Waianae. Hale Koa probably be better as it's closer to family. I really hope to make it home next year sometime. I'll let you know! Mahalo!

IslandGirl
12-30-2012, 01:23 AM
Great to meet you IslandGirl :) Look forward to your updates!

Nice to meet you too! I'll come check out your journal!

IslandGirl
12-30-2012, 01:24 AM
Impressive thread!

Hi GDavis! Thanks for dropping by!

TShull
12-30-2012, 03:13 PM
Traci do you mind if I ask your hieght and on stage weight?

IslandGirl
12-30-2012, 05:40 PM
Traci do you mind if I ask your hieght and on stage weight?

I don't mind at all. I'm 5' 2" and I've competed anywhere between 109-112.

mpalleyne
12-30-2012, 06:22 PM
Nice to meet you too! I'll come check out your journal!

Thanks much for stopping by!!

The Prodigy
12-31-2012, 09:02 PM
Congrats on Earning TRAINING JOURNAL OF THE MONTH!!!!


You not only inspire us, but support us and teach us in the process!

Thank you for being such an active part of RX Girl and the forums!

Cyber HUGS!!!

140230

IslandGirl
01-01-2013, 04:08 AM
Congrats on Earning TRAINING JOURNAL OF THE MONTH!!!!


You not only inspire us, but support us and teach us in the process!

Thank you for being such an active part of RX Girl and the forums!

Cyber HUGS!!!

140230


Oh wow! What a Happy New Year! Thank you Gail! If I can inspire one person, that makes me happy! Love you mama!

IslandGirl
01-01-2013, 04:09 AM
Thanks much for stopping by!!

You're welcome beautiful!

Mac
01-01-2013, 04:27 AM
Happy New Year and congrats on journal of the month.

IslandGirl
01-01-2013, 04:30 AM
Happy New Year and congrats on journal of the month.

Thank you Mac with a dot. :) Totally appreciate it! Hope you had fun ringing in the New Year! Great bicep there btw! What's your competition history?

Mac
01-01-2013, 04:37 AM
Thanks! Somebody already had MAC :D

I have not competed since the late 80s so there has been no recent competition history. Maybe I will again for the Master 60s in 4 years.

IslandGirl
01-01-2013, 04:41 AM
Thanks! Somebody already had MAC :D

I have not competed since the late 80s so there has been no recent competition history. Maybe I will again for the Master 60s in 4 years.

Wow! Pardon me while I pick up my jaw from the floor. Love that! Yeah! Age is just a number I tell ya'!

Curt James
01-01-2013, 05:09 AM
Congrats on Earning TRAINING JOURNAL OF THE MONTH!!!!


You not only inspire us, but support us and teach us in the process!

Thank you for being such an active part of RX Girl and the forums!

Cyber HUGS!!!

140230


Congratulations, Tracy! Well deserved!

IslandGirl
01-01-2013, 05:18 AM
Congratulations, Tracy! Well deserved!

Mahalo!

mpalleyne
01-01-2013, 12:44 PM
Congratulations, Tracy! Well deserved!


Yes Congrats Tracy!! Well deserved! Inspiration

The Prodigy
01-01-2013, 02:14 PM
Oh wow! What a Happy New Year! Thank you Gail! If I can inspire one person, that makes me happy! Love you mama!


You have always will inspire me! Hugs!!!

mcstrick
01-01-2013, 04:09 PM
Nice workout routines. I train on my own most of the time so its hard to go really heavy with some exercises..I end up doing drop and burnout sets in order to get that burn:)

Mac
01-01-2013, 07:24 PM
Wow! Pardon me while I pick up my jaw from the floor. Love that! Yeah! Age is just a number I tell ya'!

This made me laugh. Age is a number that is forever increasing.

CurtJames, our forum director was nice enough to remove the dot from the end of my name too. The other Mac hasn't been around for several years.

Thanks for bringing that to his attention. I knew that would drive his pedantic-ness up the wall. Took him more than a week!!

IslandGirl
01-02-2013, 03:51 AM
Yes Congrats Tracy!! Well deserved! Inspiration

Awwwwe! Thank you!!!

IslandGirl
01-02-2013, 03:53 AM
You have always will inspire me! Hugs!!!:hmn: That means a lot to me!

IslandGirl
01-02-2013, 03:54 AM
Nice workout routines. I train on my own most of the time so its hard to go really heavy with some exercises..I end up doing drop and burnout sets in order to get that burn:)

Yeah it is really difficult. And there is not a lot of people in the gym I trust to spot me either. I want to try and stay true to this training program so just trying to do the best that I can. Thanks for peeking in!

IslandGirl
01-02-2013, 03:56 AM
This made me laugh. Age is a number that is forever increasing.

CurtJames, our forum director was nice enough to remove the dot from the end of my name too. The other Mac hasn't been around for several years.

Thanks for bringing that to his attention. I knew that would drive his pedantic-ness up the wall. Took him more than a week!!

LOL

hahaha Curt is so awesome! I adore that guy! He has been nothing short of amazing to me. He's a busy man here on Rx!

IslandGirl
01-02-2013, 03:57 AM
Sun., Dec 30

So been busy with life. A little stressed.... Sat we had plans to meet with a potential new client at CCF. Cameron (my hubby/ParadiseCup) set that up. Went and got a much needed mani to pamper myself a bit. Then we headed to the mall to meet our client for dinner. We get there and Cameron says she text'ed and is sitting all the way in the back. I asked him if she was by herself because many of the tables in the back are bigger tables for larger parties. He said she was alone so I figured he wanted to give me a tour of this Cheesecake Factory that we always go to. LOL Didn't think much of it. But as we get closer to the table....I hear SURPRISE. O...M...G...! A bunch of my friends are all sitting there. Sandi (BFF, client and Bikini Pro) planned this as a "girl's night out" and asked Cameron if he could get me there. Beforehand, Cameron asked Sandi what Derek (Sandi's fiance') was doing to do and so it was the *Girls*, Cameron and Derek. hehe What a fun night! I love my friends.

So about the potential client we were suppose to meet. We are planning on meeting her sometime real soon.

Great workout tonight! Love training Delts! It wasn't always one of my favs to train, but once I started seeing them shape and grow...it became fun to train them!

Solo training AGAIN! But I always make the best of it no matter what. Trained at a different gym than last time so machines are a little different so numbers vary. But I always give it my all and train to failure or almost.


Delts and Triceps

Smith Press to front (3 working sets @ 4-6 reps)
warm-ups: 20/12, 40/10, 50/6, 60/3, 70/1 (weight not included bar)
working sets: LT: (didn't do this because they didn't have a chair that I could move to the smith machine) TT: 80/6, 90/4, 95/2

Notes: So hard not having a spot for the initial rep. I will get better with that 90's and 95's!!!

Hammer Strength Behind the Neck (2 working sets @ 4-6 reps)
working sets: LT: 130/6 and 140/6 TT: 120/6 and 125/3

Notes: Different H/S machine, but also the last time I did this exercise first so that could be why the drop in weight as well.

DB Side Laterals (2 working sets @ 6 reps)
LT: 20/15 and 25/10 TT: 20/15 and 25/10

Notes: Left wrist has been bothering me so I've been going lighter on weight for this exercise.

DB Front Raises (2 working sets @ 6 reps)
LT: 25/10 and 30/6 TT: 25/10 and 30/8

Notes: I try not to use body language on these so this may be my max. Maybe I will just try going lighter weight and tad bit higher reps?

Rear Delt Machine (1 working set @ 6-8 reps)
warm-ups: 60/12 and 65/10
working set: LT: 70/8 TT: 75/8

Notes: Set felt good, but heavy!

~STRETCH

Smith Close-Grip (2 working sets @ 4-6 reps)
warm-ups: 40/12, 60/10, 70/6, 80/6 (oops, suppose to be 3 reps), 90/1
working sets: LT: 95/6 and 100/2 TT: 100/5 and 105/4

Notes: This smith is so much better than my other gym. These felt good tonight.

Rope Pressdowns (2 working sets @ 4-6 reps)
working sets: LT: TT: 40/8 and 40/6
working sets: LT: 60/6 and 70/5 TT: 65/8 and 75/5

Notes: Pretty new exercise on this program. Only 2nd time doing it. Switched it out from Rope Overhead presses.

Dip Machine (1 working set @ 6 reps)
warm-up: 135/12, 165/8
working set: TT: 180/8

Notes: This is a new exercise. I switched out EZ Pressdowns because it was hard for me to get the last weight I did, 100's down into position.

~STRETCH

broadys
01-02-2013, 07:35 AM
Congrats on training journal of the month,
what a great surprise and I love how hubby was integral to pulling off the whole thing.

IslandGirl
01-03-2013, 01:50 AM
Congrats on training journal of the month,
what a great surprise and I love how hubby was integral to pulling off the whole thing.

Thank you!!!

IslandGirl
01-03-2013, 01:54 AM
Girl's Night Out. Always a must for us ladies!

IslandGirl
01-03-2013, 01:55 AM
Ringing in the New Year! Whoooooop!

IslandGirl
01-03-2013, 02:00 AM
Happy New Year 2013!!!

Hope everyone had fun ringing in the New Year! What did everyone do? We went over to Sandi's and Cheynna and Brandon watched her Trio and we all went to dinner at Rocky Mountain Brewery. Fun as usual. After dinner we went back to Sandi's place and shot some illegal fireworks (shhhhhhhh) and watched movies until midnight to ring in the new year. We had horns, hats, and pair of big purple glasses that we all took turns wearing.

Was excited to get back in the gym. Back and Bicep day. I love training back! I haven't trained biceps the last 2 times I trained back. 1) I always ran out of time and had to pick my daughter up at work and 2) forearm tendonitis was flared up so I actually was glad to rest it. It still isn't 100% but it's getting better.

Also got a video of my last set on H/S 1-Arm Rows. Will post that below.

Back and Biceps

RackDeads (2 working sets @ 4-6 reps)
warm-ups: 135/15, 185/10, 225/6, 275/3, 315/1
working sets: LT: 335/6 and 355/6 TT: 355/6 and 365/2 (boo!)

Notes: Pin slightly lower than other gym but was hoping to get at least 4 reps with 365's.

Hammer Strength 1-Arm Rows (2 working sets @ 4-6 reps)
working sets: TT: 115/6 and 135/6

Notes: First time doing this exercise for MaxOT. I don't think I have never done 3 plates before. I was stoked!

Hammer Strength 1-Arm Pulldowns ( 2 working sets @ 4-6 reps)
working sets: LT: 90/10 and 110/6 TT: 110/8 and 120/6

Notes: Still trying to figure this machine out. It doesn't have hooks for my foot or a place for me to plant my foot better so my body keeps wanting to fly up. lol

DB Shrugs (2 working sets 6-8 reps)
working sets: LT: 70/12 and 75/12 TT: 80/8 and 85/8

Notes: Felt these totally!

~STRETCH

DB Curls (2 working sets @ 4-6 reps)
warm-ups: 17.5/12, 20/10. 22.5/6, 25/3, 27.5/1
working sets: LT: 250/10 and 25/8 TT: 30/6 and 35/5

Notes: Was suppose to do EZ curls, but both EZ curl bars were being used. Forearms actually wasn't affected too much here tonight.

Life Fitness Preacher Curl (2 working sets @ 4-6 reps)
working sets: TT: 65/8 and 70/6

Notes: New exercise for MaxOT. Was hard getting the 70s up myself, but reps were nice and clean.

High Cable Curls (2 working sets @ 4-6 reps)
working sets: LT: 30/12 and 40/8 TT: 40/8 and 40/6

Notes: Forearms hurt a little on this exercise. Maybe because it was at the tail end. Still happy with numbers.

~STRETCH


Pic of my 365s RackDeads. I swear it was nicer to look at than to get the set done. I'm gonna get 'em next time! And what's even more motivation is that on 12/12/12 (woooooooo) I got 375s for 5 reps, but that was a different gym and different cage. Pins are slightly higher at that gym.

IslandGirl
01-03-2013, 02:02 AM
https://www.youtube.com/watch?feature=player_detailpage&amp;v=uKAT50thcqY

IslandGirl
01-04-2013, 05:14 AM
Wed., Jan 2


I have not messed up yet for the year in my log book! Always at the new year I would mess up for about a month or so and write down the previous year. But so far I have remembered! LOL


So HAPPY NEW YEAR and lots of new faces in the gym. Almost every gym equipment taken and I had to wait for machines tonight. But I'm glad the newbies are there. It's good themy are taking control of their bodies and getting into the healthy lifestyle. I just wish it lasted longer than a month or 2. But I hate that the parking lot is so crowded! I hate walking far. LOL


Trained Legs tonight. Was solo again. But happy I beat the logbook on a few exercises. Although it would've been awesome to have Cam there.




Legs and Calves


Smith Squats (3 working set @ 4-6 reps)
warm-ups: 50/12, 70/10, 90/6, 130/6 (oops forgot AGAIN! Suppose to be 3 reps), 150/3 (this is just weights on the smith)
working sets: LT: 160/6 and 180/6 TT: 170/6, 180/6 and 200/6


Notes: Ooops, not sure why the last time I had down to do only 2 working sets. It's suppose to be 3. I was shocked at myself getting the 200s! I had anxiety when I loaded the bar. I looked around the gym to see if there was anyone I trusted to spot me even if I was on a smith, but there was noone (as crowded as the gym was!!!). After much thought, I just got under the bar and squatted. Happy!


DB Stiff Leg Deadlifts (2 working sets @ 4-6 reps)
warm-ups: 45/12, 55/10, 65/6, 70/3, 75/1
working sets: LT: 80/6 and 85/4 TT: 80/6


Notes: I had peeps come up to me after my 80's and I chatted too long so I decided to move on as I felt I needed to warm-up again and I already needed to hustle. Was gonna try 85s and get at least 5 or 6 reps. Oh well.


Leg Press (2 working sets @ 4-6 reps)
warm-up: 450/12, 500/10
working sets: LT: 580/6 and 630/4 TT: 590/8 and 630/6


Notes: Ok, so funny story! I love these kind! haha Someone was occupying the leg press machine when I got there. We only have 1 in our gym. I waited until he was done his set and asked him how many more sets he had. He said 2. He had 2 plates aside at that time and then added 25's. I waited until he was done and he asked me if I wanted him to leave A plate on. I said no, I'm going to eventually add 4-5 more on each side. His jaw dropped and he quickly walked away. LMAO


Last time max set was 630 at only 4 reps. I didn't want to attempt heavier so decided to try and get 6 reps with this weight. I loaded the machine and again had anxiety and stared at the machine for a long while. I'm such a retard.


DB Plie' Squats (2 working sets @ 4-6 reps)
working sets: LT: 100/6 and 105/6 TT: 95/12 and 95/12


Notes: So my rep range is suppose to be 4-6 reps but I feel I reached my max the last time with the 105's so I decided since this is my last rotation and will be starting up a new split and some new exercises next week I just went for a higher rep range. OUCHYYYYYY! I felt it!


Insies<<Super Set>> Outsie (2 working sets @ 8 reps)
working sets: LT: 160/8 <<SS>> 160/8 and 165/8 <<SS>> 165/8 TT: 165/10 <<SS>> 165/10 and 170/8 <<SS>> 170/8


Notes: I could barely walk after this set. I also did them one after the other for both sets.


Free Motion Calf Press (3 working sets @ 6-8 reps)
warm-ups: 80/12, 80/12, 100/6, 100/3, 120/2
working sets: 140/10, 160/8 and 180/6


Notes: OUCH!




I stared at this \\// FOREVER before getting in the seat. LOL

Mac
01-05-2013, 02:21 PM
Great workout. Loved the part about the guy's jaw dropping on the leg press. :D

IslandGirl
01-05-2013, 05:25 PM
Thurs., Jan 3, 2013


My legs are sore already!!! Ouchy! I need a railing in my bathroom for the potty!


After todays workout, I will be changing up my split. 1st Phase was 1-4 weeks, but since I wasn't too consistent with my training, I went 5 week instead. 2nd Phase is suppose to be 5-8 weeks, but I'll be shooting it to 9 to 10. Phase 2, body split changed so I'm still taking a look at it and for the most part going to keep it the same, but going to add in a Glute/Ham day in place of Chest day.


Trained at another gym from the last Delt/Tricep workout so machines were slightly different. Trained with Cam and after we were done, we met up with Sandi for dinner at Tokyo Joes.




Delts and Triceps:


Smith Press to Front (3 working sets @ 4-6 reps)
warm-ups: 20/12, 40/10, 50/6, 60/3, 70/1
working sets: LT: 80/6, 90/4 and 95/2 TT: 80/6, 90/6 and 105/4


Notes: Different smith machine from last time. This one was heavier, but I had a spot to help me roll the bar off (which is always hard for me because of my wrists). I worked dang hard for those 4 reps!


Hammer Strength Behind the Neck Press (2 working sets @ 4-6 reps)
working sets: LT: 120/6 and 125/3 TT: 140/6 and 150/4


Notes: Got a spot for initial again. That always makes a difference for me. Still worked my butt off for those 4 reps. It was heavy!


DB Side Laterals (2 working sets 4-6 reps)
working sets: LT: 20/15 and 25/10 TT: 22.5/12 and 25/10


Notes: I've been going lighter weights and higher reps on these because of my left wrists.


DB Front Raises (2 working sets @ 4-6 reps)
working sets: LT: 25/10 and 30/8 TT: 25/10 and 30/8


Notes: 30's are a good weight for me. Any heavier then I have too much body language. But I still feel every rep.


Rear Delt Machine-StarTrac (1 working set @ 8 reps)
warm-ups: 40/12, 50/10
working set: LT: 75/8 TT: 75/8


Notes: Different machine from last time. This one is definitely heavier.


~STRETCH


Smith Close Grip (2 working sets @ 4-6 reps)
warm-ups: 40/12 50/10, 70/6, 80/3, 90/1
working sets: LT: 100/5 and 105/4 TT: 100/6 and 105/6


Notes: Happy with numbers. Again, diff machine, but a spot makes a difference.


Rope Pressdowns (2 working sets @ 4-6 reps)
working sets: LT: 65/8 and 75/5 TT: 70/6 and 80/4


Notes: Different machine. Other gym stack are increments of 5's. This one was 10's. OuChY!


Life Fitness Tri Dip Machine (1 working set @ 6 reps)
working set: LT: 180/8 TT: 130/8


Notes: Different machine. This machine was a LF and I believe the other machine I used was either Flex or Cybex.

IslandGirl
01-05-2013, 05:38 PM
Great workout. Loved the part about the guy's jaw dropping on the leg press. :D

hehe I try to act all normal but inside I'm like "What?" But hey I guess I understand. I usually start off training with a jacket on. The gym can be cold at times esp when not warmed up. So I warm up, do a couple of sets. Depending how I'm feeling, I'll eventually take it off or leave it on. I'm little, frame wise and I still think I'm little no matter what. But when I take my jacket off, I have girls (some guys) approach me and say, "oh wow, you are muscular. I didn't realize that was underneath your jacket" (or similar to that). So I was wearing my jacket when the guy asked if I would like him to leave A plate on the machine. hehehe

I have another funny story similar to that. I do DB rows off the weight rack. When I was in between my set. A guy walks up and askes me if I was using the bench where I was resting by. I told him no, but I was about to do my set which was with 90 lb db's and the bench was right behind those db's. So in other words I didn't want him having to look at my butt while I was bent over doing db rows so I told him that he can go ahead and do his set and I'll do mines when he's done. He then said, oh it's ok. I'll go to another bench. I told him I didn't mind plus then he would have to walk his db's to the other bench which is dumb because he was right there anyways. So he tells me, well, now I'm all embarrassed because you're doing 90's and I'm doing 40's. Then he tells me "don't watch me now". And I said, "don't worry, I won't". LOLOL I wasn't being sarcastic, I just thought, I don't stare at people doing their sets anyways.

Have a great weekend!!!

mpalleyne
01-05-2013, 07:09 PM
Killed did you Tracy!! Wonderful!! Love it when the guys try to go after and attempt to lift the same weight and it only moves a half inch if that much from start Ha!!! Do your thing girl

Sunnyday
01-05-2013, 11:44 PM
Hey Tracy! I finally got caught up on my own thread and lookie you with JOTM! Congrats!

P.S. Great workouts...keep it up! :D

IslandGirl
01-06-2013, 01:36 AM
Killed did you Tracy!! Wonderful!! Love it when the guys try to go after and attempt to lift the same weight and it only moves a half inch if that much from start Ha!!! Do your thing girl

LOL I know huh! Funny! Thank you for stopping in!


Hey Tracy! I finally got caught up on my own thread and lookie you with JOTM! Congrats!

P.S. Great workouts...keep it up! :D

Thanks so much! I'm trying to keep up with all of you ladies and having fun. That is the main thing right. Having fun.

IslandGirl
01-06-2013, 01:47 AM
Sat., Jan 5, 2013

Rest day today. Met up with 2 clients for dinner tonight at White Chocolate Grill. Talked about competition plans for this year. Both are national level athletes. One is a Bikini girl that placed 3rd last year at Jr. Nats. And the other is a MP guy that placed 7th at USAs. Excited for both of them and what's to come.

So what I had at WCG. Mmmm...ordered their special. Hawaiian Ono. It's a delicate white fish that is so flaky and delicious. Not a fishy taste at all. Was a bit bummed that they didn't have rice as a side. :( I love fish with rice. They had mashed potatoes but now sure how fish and mashed potatoes would taste together. So I had to order french fries. LOL Yeah, hard choice there. Ha.

Excited to get back in the gym tomorrow. Starting my new split for MaxOT! Going from a 3-day split to a 5-day split which is rare for me. I usually only like to train 3-4x a week and I probably will stick to that, but it'll just rotate all the way around so not a big deal. Still working on my program for this 2nd Phase and once I get that designed, I will post in my journal. Starting off with Glutes/Hams and Abs. Let's Do This!

Hope everyone is enjoying their weekend!

pillowtalk
01-06-2013, 11:51 AM
Hi Tracy! Good to see you here again.:)

Lisa

IslandGirl
01-08-2013, 02:22 AM
Hi Tracy! Good to see you here again.:)

Lisa
Hi Lisa!!! How are you? Happy New Year! Hope all is going well for you! :hmn:

IslandGirl
01-08-2013, 02:24 AM
Sun., Jan 6


New Split and 2nd Phase for Max OT. I'm finding as I go along there are a few modifications I'll need to do to my routine. This first go-around, I am finding my "starting baselines" on new exercises trying to figure out where my 4-6 rep range should be for weights and also seeing if I need to switch out an exercise because 1) It's not working for me. 2) Maybe having to switch the order of exercises and/or 3) I cannot beat the logbook as I have reached my max on that particular exercise.


So here is my new split for Phase 2:


*Glutes and Hams
*Back and Abs
*Quads, Glutes and Calves
*Shoulders and Traps
*Arms




Today was


Glutes and Hammies


Glute/Ham Raises (2 working sets @ 4-6 reps)
warm-ups: BW/12, BW+10lbs/10, BW+10lbs/3
working sets: BW+25lbs/6 --2 sets


Notes: I may need to switch the order of this exercise and do them last and instead of low reps, just do higher reps. I found added 25 lbs. may be reaching my max. LOL This is not an easy exercise.


DB Bulgarian Split Squats (2 working sets @ 4-6 reps)
working sets: 22.5/12 -- 2 sets


Notes: Ok, so I am a wuss! I don't know how much more I can increase DB's here. Maybe 30s or 35s? Not sure any more than that. I may need to switch out with another exercise.


Olympic Bar Weighted Bridges (2 working sets @ 4-6 reps)
working sets: 45(bar)/12 and 95/12


Notes: Excellent exercise! I have done these before on the stability ball with plates on my lap. Last night I did them using a average bench as my backing and a olympic bar.
I also experimented doing them off the flat bench press which is slightly lower height (much better for me) and used a EZ bar instead of the straight bar with a padding on the bar. Much better as the grooves on the EZ bar sits right into my hips. Now I'm trying to master getting the bar with weights on top of me and off. First time doing them with the Oly bar so was trying to find a baseline. Got 45 bar with 25's on each side. I sat and rolled the bar onto my lap and then got my back onto the bench. I think our EZ bar is 25 or 30 lbs. I'm going to have to weigh it and see maybe. But I'll need to adjust the weight next time I do them.


Nautilus Deep Singe Leg, Leg Press (2 working sets @ 4-6 reps)
warm-ups: 60/12, 70/12, 90/10
working sets: 105/6 and 110/6


Notes: O.M.G. I LOVE this machine! It kicked my a$$! LOLOL My glutes were on fiya!


Abductor <<SuperSet>> Adductor (2 working sets @ 8 reps)
working sets: LT: 165/10 <<SS>> 165/10 and 170/8 <<SS>> 170/8 TT: 175/8 <<SS>> 175/8 -- 2 sets same weights


Glute Press Downs on Assisted Pull-up Machine
72/12, 75/10 and 84/8


Notes: This exercise was not on my plan, but I have thought about including this exercise in my routine. Although now, I may actually replace this exercise with my DB Bulgarian Squats.

IslandGirl
01-08-2013, 02:24 AM
Mon., Jan 7


Back and Abs


Seated Cable Rows (2 working sets @ 4-6 reps)
warm-ups: 50/12, 60/10, 65/6, 75/3, 90/1
working sets: 105/10 and 135/6


Notes: First time doing this exercise so finding my starting baseline. 135/6 was heavy though! lol


Rack Chins (2 working sets @ 4-6 reps)
working sets: BW + 35lbs/ 10reps and BW +45lbs/ 8reps


Notes: This is tricky with plates on my lap. Most definitely I will need a spotter for this exercise.


Hammer Strength 1-Arm Rows (2 working sets @ 4-6 reps)
working sets: LT: 115/6 and 135/6 TT: 140/7 and 145/5


Notes: 3 plates and added 5lbs. and 10 lbs aside is my max!!! I will need to switch this exercise out for something else. We have a H/S Low Row pin machine that I may replace this with.


Wide Grip Lat Pulldowns (2 working sets @ 4-6 reps)
warm-ups: 75/12, 90/10, 105/10
working sets: 120/6 and 120/6


Notes: Ok so now I remember why I don't do this lat pulldown at this gym. It doesn't fit me at all. The thigh cushions doesn't go low enough for me that my toes have to be tip toe on the floor in order for my feet to touch the ground and the plane of the cable is too forward so for it to fit me, I have to sit out further on the seat, but more so my feet cannot reach the ground. LOL So I will be switching this exercise out (at this gym only as far as I know right now) and instead using the Hoist Lat Pulldowns next time.


Crunch Machine
30/15 and 35/12--x2


Leg Raises
BW/15 x3

Sunnyday
01-08-2013, 02:18 PM
Love, Love, LOVE your idea of the EZ bar for glute bridges! Gonna use that in the next torture program I write for myself. :)

Bronwyn
01-08-2013, 07:47 PM
Nice to see you here aboard Tracy. Good gym stories with those guys... 90ties - wow, I did 80 lb in the past as my PR.

IslandGirl
01-09-2013, 12:31 AM
Love, Love, LOVE your idea of the EZ bar for glute bridges! Gonna use that in the next torture program I write for myself. :)

Thank you! I love to experiment and see what works. We're all so different and I have such a small frame, but yeah I think it is gonna work out perfect! I'm excited to get back to glute day to try it out again. My ass is already sore from Sun so I think I tortured it pretty good.

IslandGirl
01-09-2013, 12:33 AM
Nice to see you here aboard Tracy. Good gym stories with those guys... 90ties - wow, I did 80 lb in the past as my PR.

Thx Lada! I thought I'd give it a try and keep a journal here.

I bet you could do the 90's- 100s!!! You are f'en amazing strong!

IslandGirl
01-09-2013, 12:41 AM
Tues., Jan 8, 2013

No training today. I was planning on training, but my glutes and back are sore so figured it wouldn't hurt to rest today. Did some running around instead, came home and worked a bit in clients journals.

I also started to add more songs to my IPOD. Excited to get in the gym tomorrow and crank up the volume. Hubby and I usually train together. He doesn't listen to any music except gym music so we have different views about me having my ears occupied when training. We're still figuring out a compromise. I said I'll take them out when he is doing his set and in between my sets, but I gotta have my music when doing my set. I wonder if anyone out there is dealing with something like this too?

broadys
01-09-2013, 11:03 PM
Happy New Year 2013!!!

Hope everyone had fun ringing in the New Year! What did everyone do? We went over to Sandi's and Cheynna and Brandon watched her Trio and we all went to dinner at Rocky Mountain Brewery. Fun as usual. After dinner we went back to Sandi's place and shot some illegal fireworks (shhhhhhhh) and watched movies until midnight to ring in the new year. We had horns, hats, and pair of big purple glasses that we all took turns wearing.

Was excited to get back in the gym. Back and Bicep day. I love training back! I haven't trained biceps the last 2 times I trained back. 1) I always ran out of time and had to pick my daughter up at work and 2) forearm tendonitis was flared up so I actually was glad to rest it. It still isn't 100% but it's getting better.

Also got a video of my last set on H/S 1-Arm Rows. Will post that below.

Back and Biceps

RackDeads (2 working sets @ 4-6 reps)
warm-ups: 135/15, 185/10, 225/6, 275/3, 315/1
working sets: LT: 335/6 and 355/6 TT: 355/6 and 365/2 (boo!)

Notes: Pin slightly lower than other gym but was hoping to get at least 4 reps with 365's.

Hammer Strength 1-Arm Rows (2 working sets @ 4-6 reps)
working sets: TT: 115/6 and 135/6

Notes: First time doing this exercise for MaxOT. I don't think I have never done 3 plates before. I was stoked!

Hammer Strength 1-Arm Pulldowns ( 2 working sets @ 4-6 reps)
working sets: LT: 90/10 and 110/6 TT: 110/8 and 120/6

Notes: Still trying to figure this machine out. It doesn't have hooks for my foot or a place for me to plant my foot better so my body keeps wanting to fly up. lol

DB Shrugs (2 working sets 6-8 reps)
working sets: LT: 70/12 and 75/12 TT: 80/8 and 85/8

Notes: Felt these totally!

~STRETCH

DB Curls (2 working sets @ 4-6 reps)
warm-ups: 17.5/12, 20/10. 22.5/6, 25/3, 27.5/1
working sets: LT: 250/10 and 25/8 TT: 30/6 and 35/5

Notes: Was suppose to do EZ curls, but both EZ curl bars were being used. Forearms actually wasn't affected too much here tonight.

Life Fitness Preacher Curl (2 working sets @ 4-6 reps)
working sets: TT: 65/8 and 70/6

Notes: New exercise for MaxOT. Was hard getting the 70s up myself, but reps were nice and clean.

High Cable Curls (2 working sets @ 4-6 reps)
working sets: LT: 30/12 and 40/8 TT: 40/8 and 40/6

Notes: Forearms hurt a little on this exercise. Maybe because it was at the tail end. Still happy with numbers.

~STRETCH


Pic of my 365s RackDeads. I swear it was nicer to look at than to get the set done. I'm gonna get 'em next time! And what's even more motivation is that on 12/12/12 (woooooooo) I got 375s for 5 reps, but that was a different gym and different cage. Pins are slightly higher at that gym.

Wowsa your one strong chickee babe. I would herniate my whole body if I tried to lift that.

IslandGirl
01-10-2013, 03:47 AM
Wowsa your one strong chickee babe. I would herniate my whole body if I tried to lift that.

This may be my max.

IslandGirl
01-10-2013, 03:48 AM
Wed., Jan 9, 2013

The Biggest Loser new season has started with a cast of 15. They are also tackling childhood obesity and have 3 teenagers on the show, but they will mostly do all their training at home and none of them will be eliminated. Watched the first half of the premiere today. Jillian is back! She is what you call TOUGH LOVE. I don't think I could so what she does. I'm reading some are calling her the "psycho trainer". But this show always gets me choked up and tears well up in my eyes. I feel for these people. It's going to be a difficult, challenging and long road and I wish everyone success.


I am already crippled from my leg workout today. I trained solo so I didn't attempt heavier on my squats from the last time. But I still gave 100% effort.




Quads/Glutes and Calves


Smith Squats (2 working sets @ 4-6 reps)
warm-ups: 50/12, 90/10, 130/6, 150/3, 160/1 (weights not including bar)
working sets: LT: 180/6 and 200/6 TT: 180/6 and 200/6


Notes: Sets felt good. Wish Cam was training with me tonight. I would've gone heavier.


DB Stationary Lunges (2 working sets @ 4-6 reps)
warm-up: 30s/12
working sets: 35s/10 and 40s/8


Notes: First time doing these. I was surprised I got the 40s. Lunges take a lot out of me.


SLDL's on T-bar Row with bar in corner (2 working sets @ 4-6 reps)


Notes: Had this exercise in my routine but it was meant for my home gym. My gym has a thingee screwed in the floor for the bar to do T-Bar Rows. But the gym I went to tonight doesn't have one so instead I did the glute blaster machine. Hopefully next time I will be at my home gym I can do these.


Life Fitness Glute Blaster (2 working sets @ 4-6 reps)
warm-ups: 50/12, 60/10, 70/8
working sets: 80/8 and 90/6


Notes: First time doing these. Had to find starting baseline.


Nautilus Leg Extensions (2 working sets @ 8 reps)
warm-ups: 95/12, 125/12, 155/10, 175/10
working sets: 185/8 and 185/8


Notes: This threw me over the edge. My legs were toast.


Cybex Calf Sled - Pin machine (2 working sets @ 8 reps)
warm-ups: 110/12, 130/12, 150/12, 170/10
working sets: 190/8 and 210/8


Notes: OUCH!

Bronwyn
01-10-2013, 07:43 PM
Thx Lada! I thought I'd give it a try and keep a journal here.

I bet you could do the 90's- 100s!!! You are f'en amazing strong!

Yes definately good choice.

I used to be strong, but now when trying to keep proportions but downsize a bit I am less strong and more volumized now LOL :)

IslandGirl
01-11-2013, 02:29 AM
Yes definately good choice.

I used to be strong, but now when trying to keep proportions but downsize a bit I am less strong and more volumized now LOL :)

Our goals are always changing but that is why we always are in the gym making improvements to our physique. I'm crossing my fingers for you for the AC!

Riana Rohmann
01-11-2013, 11:32 AM
Damn girl! Your strong! I love it when women can push around a crazy weight. Makes me super motivated :)

Sunnyday
01-11-2013, 04:19 PM
Damn girl! Your strong! I love it when women can push around a crazy weight. Makes me super motivated :)

x2! Tracy's workouts are SUPER motivating! :D

IslandGirl
01-12-2013, 05:20 AM
Damn girl! Your strong! I love it when women can push around a crazy weight. Makes me super motivated :)


x2! Tracy's workouts are SUPER motivating! :D

Thank you ladies!!!

IslandGirl
01-12-2013, 05:22 AM
Thurs., Jan 10, 2013

Trained with my girls tonight. Sandi and Olga. The guys joined us as well, but we moved quick and thankfully we had the guys to load and unload weights for us. http://www.totalpackageforums.com/forums/images/smilies/smile.png Training with the girls may be a permanant thing now. Every Thurs training Delts. Both want shoulders to grow so we'll hit it hard. We totally tore it up tonight! Happy with session.

Got a video of us doing Upright Rows. Will post that later.


Delts and Traps

Smith Press to Front (2 working sets @ 4-6 reps)
warm-ups: 20/12, 50/10, 60/6, 70/3, 80/1 (not including bar)
working sets: LT: 90/6 and 105/4 TT: 95/6 and 110/5

Notes: My delts were smoked after this exercise! Yikes!

Hammer Strength MTS Shoulder Press (2 working sets @ 4-6 reps)
warm-up: 60/10
working sets: 70/5 and 75/6

Notes: First time doing this exercise for MaxOT, so finding starting baseline. Ouchy! Even though we had 5 people working in we moved so fast.

LF Lateral Raise Machine (2 working sets @ 4-6 reps)
warm-up: 35/12
working sets: 45/6 and 50/6

Notes: First time doing this for MaxOT. Having to find starting baseline. I think this is the most I have ever done on this machine. O.M.G. I couldn't believe it.

DB Front Raises (2 working sets @ 4-6 reps)
working sets: LT: 25/10 and 30/8 TT: 27.5/6 and 30/8

Notes: Ouchy again! Seriously, my delts were fried.

Upright Rows w/ rope (2 working sets @ 4-6 reps)
warm-ups: 60/12, 80/10
working sets: 100/8 and 110/6

Notes: First time doing this for MaxOT. Glad we did these on the cables with the rope. This felt great!

DB Shrugs (2 working sets @ 4-6 reps)
working sets: LT: 80/8 and 85/8 TT: 70/12 and 85/8

Notes: I couldn't find my 'last time' number when I was flipping through my logbook in the gym. But after I realized I did the 85's last time for 8 reps. I probably could've gone heavier, but doesn't matter. I felt my traps big time!

~STRETCH


Pic of Sandi, Olga and me between sets. And Sandi and I post-workout Fro-yo! http://www.totalpackageforums.com/forums/images/smilies/smile.png

IslandGirl
01-12-2013, 05:23 AM
Fri., Jan 11, 2013

Let It Snow! Denver got some snow!!! So pretty to look at but man I HATE driving in it! Lots of crazy people on the road too. LOL

I'm already feeling DOMS from my delt workout last night.

Tomorrow night our team is having an outing. Sushi and Bowling. Can't wait! "Knee High Socks" is the theme for bowling. We're giving out a prize for the BEST Knee High Socks. I'll be posting pics. My husband and son is going to the Broncos playoff game and then meeting me at sushi. Cameron asked me if I wanted to go to the game and I said, Heck NO! It's gonna be single digits and I hate freezing my butt off!

I got me some new earbuds by Skull Candy. I heard great things about this brand. My son told me they are pretty good and probably better than my PINK JVC Marshmallow that I had for years and only because it's PINK I kept buying them. LOL Skull Candy doesn't sell theirs in PINK, but I thought I'd give it a try and WOWEE! What a HUGE difference! I was so excited to rock them out in the gym tonight!

Trained solo. Haven't trained just "Arms" in a long time so I was excited for this session, but sad I didn't have my workout partner.

So at the gym, some guy came up to me, introduced himself, asked me what my name was, blah, blah, blah. Then he asked, "Hey we should hook up to train some time. I like the intensity of your workouts. I bet I could learn a thing or 2 from you." LOL I just chuckled. Then later in my workout, I was walking from a machine to the DB rack and that guy must've totally yelled my name because I had my music turned up loud on my ipod and I heard my name. I looked back and he was waving to me asking me something. OH BOY! That's what I get for being nice. He asked me when I was going to be back training again. I told him I wasn't sure because this gym isn't my 'home gym'.

ON TO TRAINING...


Arms

Smith Close Grip (2 working sets @ 4-6 reps)
warm-ups: 40/12, 60/10, 70/6, 80/3, 90/1 (weights not including bar)
working sets: LT: 100/5 and 105/4 TT: 100/5 and 105/4

Notes: 'Last time' weight here was off the same smith machine as tonight. My home gym the smith is heavier than this one.

DB Kickbacks (2 working sets @ 4-6 reps)
warm-ups: 22.5/12, 27.5/10
working sets: 30/10 and 35/8

Notes: First time doing this for MaxOT. I was shocked at the weight I did. I think the 35s may be my PB ever!

Flex Dip Machine (2 working sets @ 4-6 reps)
warm-ups: 180/10
working sets: LT: 165/8 and 180/8 TT: 195/8 and 210/8

Notes: I had a difficult time getting the 195's initial down. Repping was no problem. So I had to ask someone to assist the initial for the 210s, but told him I didn't need a spot getting my reps out.

~STRETCH

Drag Curls- EZ Bar (2 working sets @ 4-6 reps)
warm-ups: 20/12, 30/10, 40/6, 50/3, 55/1
working sets: 60/6 and 70/6

Notes: First time doing this exercise. Not sure how I feel about it? I did feel my forearms as well. Since I already have Pinwheels in this rotation and I'm a little concern about my forearm tendonitis...II may try it again next time and depending how that goes, maybe switch this out for something else. ???

Nautilus Preacher Machine (2 working sets @ 4-6 reps)
warm-ups: 60/10
working sets: 70/8 and 75/6

Notes: First time for MaxOT. I like this machine a lot better than the one at my home gym which is a Life Fitness Preacher.

Pinwheels (2 working sets @ 8-10 reps)
warm-ups: 22.5/12
working sets: 25/12 and 27.5/10

Notes: First time for MaxOt. These felt super good!

~STRETCH

mpalleyne
01-13-2013, 06:33 PM
Awesome training programs Tracy :) Continue to kill it this week

ParadiseCup
01-15-2013, 04:39 AM
Got a video of us doing Upright Rows. Will post that later.

here it is. we will be getting better with these videos daily


http://youtu.be/pUmg0lsZatY

Big Barry
01-15-2013, 04:57 AM
Tracy Rocks!!!

Training and Sexiness - My two favorite things!

IslandGirl
01-15-2013, 05:35 AM
Awesome training programs Tracy :) Continue to kill it this week

Thank you beautiful! I totally will! I appreciate it! You do the same!

IslandGirl
01-15-2013, 05:35 AM
here it is. we will be getting better with these videos daily


http://youtu.be/pUmg0lsZatY

Thank you!

IslandGirl
01-15-2013, 05:36 AM
Tracy Rocks!!!

Training and Sexiness - My two favorite things!

Thanks bunches.

That is my 2 favs as well!

IslandGirl
01-15-2013, 05:37 AM
Sun., Jan 13, 2013


Last night was our Team Total Package Sushi/Bowling night. We all had so much fun! Theme for bowling was "Knee High Socks" and everyone (mostly everyone) rocked it out geek style. haha Lot of the girls wore suspenders. We gave out prizes for the Best Socks/Outfit and also something for the highest bowler of the night and the lowest bowler of the night. Took tons of pictures and just had a fun time laughing and enjoying each others company. After bowling, a few of us were hungry, of course so we ended up at IHOP for a late night snack. But the service was so horrible!


I have done 1 rotation of Phase 2 for MaxOT. So tonight I start trying to "beat the logbook." There are a few exercises I switched out so I will have to find my starting baseline for those new ones, but I will note that.


Solo training tonight. I got some videos and will try and get those posted. It was hard setting up my phone, but for the most part, I'm in it. LOL




Glutes and Hammies


Nautilus Single Leg Presses (2 working sets @ 4-6 reps)
warm-ups: 70/12, 95/10, 100/6, 110/3, 115/1
working sets: LT: 105/6 and 110/6 TT: 120/12 (video) and 125/6


Notes: Love this machine. I feel it all in my glutes. A little hard getting into the machine, good thing I'm little and flexible. :)


Weighted Bridges EZ Bar (2 working sets @ 4-6 reps)
warm-ups: 50/12, 80/13, 120/12 (video)
working sets: LT: 45/12 and 95/12 TT:140/8 and 150/8


Notes: Another exercise trying to master getting the bar on me and then getting my body on the bench. I'm sitting on the ground, rolling the bb onto my lap and then lifting my butt and body onto the bench. I also had to weigh the EZ bar so I know exactly what numbers to log so I walked the bar all the way to the scale at the PT's station and weighed the bar. It's 30#.


Glute Press Downs on Assisted Pull-up Machine (2 working sets @ 4-6 reps)
warm-ups: 90/12, 96/10
working sets: LT: 78/10 and 84/8 102/8 and 108/7


Notes: Love this exercise too. All glutes baby! Ouchy!


Abductor <<SuperSet>> Adductor (2 working sets @ 8 reps)
working sets: LT: 175/8 <<SS> 175/8 X2 TT: 180/8 <<SS>> 180/8 and 185/8 <<SS>> 185/8


Notes: Love supersetting these 2. I do them back to back.


Glute/Ham Raise (2 working sets @ 20 reps /BW only)
working sets: BW/20 and BW/20


Notes: Making sure to squeeze glutes at top.


~STRETCH

IslandGirl
01-15-2013, 05:55 AM
A few pics of our Team sushi/bowling night.

IslandGirl
01-15-2013, 05:56 AM
Mon., Jan 14, 2013


A little stressed-out day, but got the head in the zone for Back Training. Happy, hubby made it to the gym with me. Got video of me doing Seated Cable Rows. See below.




Back and Abs


Seated Cable Rows (2 working set @ 4-6 reps)
warm-ups: 60/12, 75/10, 90/6, 105/3, 110/1
working sets: LT: 110/10 and 135/6 TT: 125/6 and 140/6


Notes: I don't care for these cables because the plates increase's in increments of 15's. So I'm having to add on a 5# plate onto the stack to get the numbers I want. I was happy with the 140's because the last time I did the 135's I remember it was heavy!


Rack Chins (2 working sets @ 4-6 reps)
working sets: LT: BW+ 35#/ 10 reps and BW+ 45#/ 8 reps TT: BW+ 45#/ 10 reps and BW+ 70#/ 6 reps


Notes: Ow Ow! Felt these. Next time though I need to have my hands a tad bit wider.


Hammer Strength MTS Mid Rows (2 working sets @ 4-6 reps)
warm-ups: 40/12, 55/10
working sets: 65/8 and 75/7


Notes: New exercise. Like it a lot!


Hoist Close Grip Pulldowns (2 working sets @ 4-6 reps)
warm-ups: 86/10
working sets: 113/6 and 136/5


Hoist Wide Grip Pulldowns (2 working sets @ 4-6 reps)
working sets: 113/8 and 136/6


Notes: Switched this out from my regular cable pulldowns. My Pulldown cables doesn't fit my body right. Notes are in last Back session. This machine was much better. My first working set on Wide Grips were too wide so I had to bring hands closer in.


~STRETCH


Abs--Hoist Crunch Machine




DdidqS0vrm8

IslandGirl
01-16-2013, 02:19 AM
O.M.G. I was finally able to download 2 of my glute videos I took the other day at the gym. I was doing it all wrong so it wasn't downloading. Duh! I finally figured it out!

I'm also playing around with the video editor thing. I'm not good at it. I can't figure out how to fade the music at the end. LOL Oh well, here is what I came up with.




vYVmV6slxR0


rz8cAvhDJnQ

ParadiseCup
01-16-2013, 06:08 AM
Tracy Rocks!!!

Training and Sexiness - My two favorite things!
agreed !!

sce0027
01-16-2013, 10:48 AM
Hey there!
Love reading through your journal! I definitely found a few new exercises to try. Have a good day!

curvygirl
01-16-2013, 05:09 PM
Woot Woot Tracy! Island Girl has Training Journal of the Month!

I am so subbed! AND look at that most awesome back! Hope you will share your secrets to earning such a supreme V!

I'll tell you what...I feel your pain not having your training partner! I would not have made the gains I have training with my Bossman. Not only as a spotter but he also pushes me (in a good, solid way) to go the extra depth or the extra rep. He is away on business this week and I really miss our symbiotic supportive training time! But it is also good to go it alone sometimes...do those exercises he does not like or cannot do & it's good to change it up now & again!

Keep on Killing it Mama! Looking forward to seeing more of your training.
Peace!

p.s I got red cowboy boots for Christmas :D Will post a pic! Although I am a transplanted New England Girl, I lived in Texas for 8 years and love my boots!

IslandGirl
01-18-2013, 06:42 PM
Hey there!
Love reading through your journal! I definitely found a few new exercises to try. Have a good day!
Oh awesome! Glad I could give you some ideas. Check out this new one I am going to post. Doing SLDL's on a Oly bar in the corner. Pretty cool!

Thanks for dropping by!

IslandGirl
01-18-2013, 06:44 PM
Woot Woot Tracy! Island Girl has Training Journal of the Month!

I am so subbed! AND look at that most awesome back! Hope you will share your secrets to earning such a supreme V!

I'll tell you what...I feel your pain not having your training partner! I would not have made the gains I have training with my Bossman. Not only as a spotter but he also pushes me (in a good, solid way) to go the extra depth or the extra rep. He is away on business this week and I really miss our symbiotic supportive training time! But it is also good to go it alone sometimes...do those exercises he does not like or cannot do & it's good to change it up now & again!

Keep on Killing it Mama! Looking forward to seeing more of your training.
Peace!

p.s I got red cowboy boots for Christmas :D Will post a pic! Although I am a transplanted New England Girl, I lived in Texas for 8 years and love my boots!

THANK YOU!!! For your encouraging words and support! You Rock!

IslandGirl
01-18-2013, 06:45 PM
I'm behind I know! I've been doing more videos and finally learning how to edit them and make them fun with music and stuff. By all means I ain't a Pro at it, but still having fun learning.


Wed., Jan 16, 2013


Quads and Glutes (was suppose to do calves but had to meet a client so didn't have time)




Smith Squats (2 working sets @ 4-6 reps)
warm-ups: 50/12, 90/10, 140/6, 160/3, 180/1
working sets: LT: 180/6 and 200/6 TT: 200/6 and 210/6


Notes: Got video. Still need to go slightly deeper, but I cannot squat ATG because my knees go wonky on me.


DB Stationary Lunges (2 working sets @ 4-6 reps)
working sets: LT: 35/10 and 40/8 TT: 40/8 and 45/8


Notes: Ouch!


SLDL using Oly Bar in Corner (2 working sets @ 4-6 reps)
warm-ups: Bar/12, 25/10, 25/10, 25/10
working sets: 35/10 and 45/9


Notes: First time really doing this exercise using a bar in corner. Was trying to master the form and actually still think I need to do some tweaking. I got a video so I can see what I need to change. But really felt the glute/ham tie ins.


Life Fitness Leg Extensions (2 working sets @ 4-6 reps)
warm-up: 90/12
working sets: LT: 185/8 and 185/8 TT: 130/8 and 150/6


Notes: Different machine from last time. But still effort and intensity was put forth.






Smith Squats 2 working sets of 4-6 reps.


WbxOf3k5LC8




Really like this exercise. I can feel the ham/glute tie ins. You can also do this just going to mid-way and back down just focusing on hammies.


6JmPIWIdQog

IslandGirl
01-19-2013, 07:34 AM
Thurs., Jan 17, 2013


Transcend Thursday - Killin' Shoulders with my client Sandi Forsythe. We are now training together every Thursday's. I'm taking Sandi through MaxOT delt training and it's been kicking our bootays. Talk about kicking bootay. I hear many people say "bikini" girls don't train as intense, or they don't lift with heavy weights, or blah, blah, blah...but you decide after watching this video below. Sandi trains hard and I really think, come May 11th her 2nd Pro show, you will see a significant difference. She is strong and is always up for a challenge.


After training we had http://www.totalpackageforums.com/forums/images/smilies/MSN-Emoticon-eating-sushi-134.giffor our post workout meal and then went and got fro-yo. I'm kind of all fro-yo out at this time. I had it so much last year that I'm kind of pooped out on it. LOL Believe it or not. But I am always up for sushi!




Delts


Smith Shoulder Press (2 working sets @ 4-6 reps)
warm-ups: 20/12, 50/10, 60/6, 70/3, 90/1
working sets: LT: 95/6 and 110/5 TT: 100/8 and 110/8


Notes: Wow! Love this exercise. My delts were fried and it's only the beginning...


Hammer Strength MTS Press (2 working sets @ 4-6 reps)
working sets: LT: 70/5 and 75/6 TT: 75/8 and 85/6


Notes: Yowza! Double Fried!


LF Lateral Raise Machine (2 working sets @ 4-6 reps)
working sets: LT: 45/6 and 50/6 TT: 50/6 and 55/8


Notes: This darn kink in my neck on my left side is really annoying me. It's been over 2 months. I just need to get my butt into the chiro office instead of complaining about it. lol


DB Front Raises (2 working sets @ 4-6 reps)
working sets: LT: 27.5/6 and 30/8 TT: 27.5/10 and 30/9


Notes: Sizzle, smoked delts served on a platter.


Rear Delt Machine (2 working sets @ 4-6 reps)
warm-up: 75/10
working sets: 90/6 and 105/6


Notes: We switched this exercise from shrugs. I know not the same, but wanted to include a rear delt as well.


Upright Rows w/ rope (2 working sets @ 4-6 reps)
working sets: LT: 100/8 and 110/6 TT: 110/8 and 120/6


Notes: Really liking this exercise.


~STRETCH


gZM84jGqHtI

IslandGirl
01-19-2013, 09:04 PM
So this made my bawl my fricken eyes out!!!

http://www.hulu.com/watch/446930?pla...sset_scope=all (http://www.hulu.com/watch/446930?playlist_id=1031&asset_scope=all)

Riana Rohmann
01-20-2013, 12:38 PM
I LOVE the Olympic Bar Deadlift video! I am so incorporating that into my next leg day :) I too am trying to work towards making videos and staying more up to date with my blog. Great work lady!

mpalleyne
01-20-2013, 06:58 PM
I LOVE the Olympic Bar Deadlift video! I am so incorporating that into my next leg day :) I too am trying to work towards making videos and staying more up to date with my blog. Great work lady!

I to love it!!! its mad effective!!! Champions think alike ;-) Great job Tracey

Mac
01-22-2013, 06:00 AM
Your journal is great. Lovin' that new avatar. That's a very impressive back you have!

IslandGirl
01-23-2013, 07:24 AM
I LOVE the Olympic Bar Deadlift video! I am so incorporating that into my next leg day :) I too am trying to work towards making videos and staying more up to date with my blog. Great work lady!

I LOVE that exercise too! I can't wait to see your training videos! Thanks for your support!

IslandGirl
01-23-2013, 07:25 AM
I to love it!!! its mad effective!!! Champions think alike ;-) Great job Tracey

:hmn:
Thank you!!!

IslandGirl
01-23-2013, 07:25 AM
Your journal is great. Lovin' that new avatar. That's a very impressive back you have!

Thanks so much! Really appreciate it!

IslandGirl
01-23-2013, 07:26 AM
Sun., Jan 20, 2013


Wow, this is the first weekend in a LONG time that I just stayed put. Didn't go anywhere! Meaning not going out on a Friday or Saturday night.


We were suppose to train last night, but I was feeling a little poopy so we decided to just stay in and just hang out.




Arm day today.


EZ Curls (3 working sets @ 4-6 reps)
warm-ups: Bar (30)/12, 40/10, 50/6, 55/3, 60/1
working sets: LT: 65/5 TT: 65/6, 70/4 and 70/4


Notes: I switch this exercise out with EZ Drag Curls. The drag curls I was really feeling it a lot in my forearms and since I already have Pinwheels in this rotation, I figured I'd switch this out and do EZ Curls instead. So last time I did EZ curls my forearm tendonitis was killing me. This time I didn't feel it on the 65's, but the 70's I felt a slight twinge. ARGH!!! What is a girl to do???


Life Fitness Preacher Curls (2 working sets @ 4-6 reps)
warm-up: 60/10
working sets: LT: 65/8 and 70/6 TT: 70/6 and 80/6


Notes: Did a warm-up just to see how my forearms would feel. Didn't feel any pain. Thank goodness!


Pinwheels (2 working sets @ 8-10 reps)
working sets: LT: 25/12 and 27.5/10 TT: 27.5/10 and 30/12


Notes: Not too bad. Need to move up weight next time. Wasn't sure how my forearms would feel so was playing it safe.


~STRETCH


Smith Close Grip (2 working sets @ 4-6 reps)
warm-ups: 20/12, 50/10, 70/6, 80/3, 90/1
working sets: LT: 100/5 and 105/4 TT: 90/10, 95/6 and 100/5


Notes: Last time I started with triceps so I thought I would switch it around this time and start off with biceps. I didn't feel as strong in my tri's this time. :(


DB Kickbacks (2 working sets @ 4-6 reps)
working sets: LT: 30/10 and 35/8 TT: 30/10 and 35/8


Notes: Didn't push it as I wasn't feeling it on tri's tonight.


Life Fitness Tricep Dip (2 working sets @ 4-6 reps)
warm-up: 135/12
working sets: LT: 135/12 TT: 140/7 and 145/6


Notes: I guess I proved myself wrong here.


~STRETCH




IepF90dozUY

IslandGirl
01-23-2013, 07:26 AM
Mon., Jan 21, 2013


Glutes and Hammie day.


Nautilus Single Leg Press (2 working sets @ 4-6 reps)
warm-ups: 80/12, 90/10, 100/6, 110/3 and 120/1
working sets: LT: 120/12 and 125/6 TT: 130/6 and 135/6


Notes: I LOVE this machine!


Weighted Bridges w/ EZ Bar (2 working sets @ 4-6 reps)
warm-ups: 120/12
working sets: LT: 140/8 and 150/8 TT: 170/9 and 210/9


Notes: I love this exercise! Glutes were on fiya!


KB Bench Step-ups (2 working sets @ 4-6 reps)
warm-ups: 30/10
working sets: 40/10 and 60/6


Notes: I was suppose to do Glute Press downs off of the ass'td pull-up machine but it was broken. So decided to do step-ups and these knock the wind outta me! Dang!


Abductor //Super Set// Adductor (2 working sets @ 8 reps)
working sets: LT: 180/8 reps //SS// 180/8 reps and 185/8 reps //SS// 185/8 reps TT: 190/8 reps //SS// 190/8 reps and 195/8 reps //SS// 195/8 reps


Glute/Ham Raise (BW/20 reps)
working sets: BW/20 and BW/20






a5iLnnNbT2k

IslandGirl
01-23-2013, 07:22 PM
Tues., Jan 22, 2013


Back day today. Cameron decided not to train so I was kind of lollygagging around and had to find motivation for going in. So hard to do, but finally got the ooomph and went in. Went to my smaller 24 since he wasn't with me tonight. Didn't get any training vids because gym was crowded so setting up my phone on other machines wasn't possible.




Back and Abs


Seated Cable Rows (2 working sets @ 4-6 reps)
warm-ups: 90/12, 110/10, 120/6, 130/3 and 140/1
working sets: LT: 125/6 and 140/6 TT: 150/6 and 160/5


Notes: Different cable machine. Set felt good though.


Rack Chins (2 working sets @ 4-6 reps)
warm-up: BW + 45 dbs/10
working sets: LT: BW+45lbs/10 and BW+70lbs/6 TT: BW+55 dbs/ 6+5+5=16 Rest/Pause

Notes: Adding plates onto lap would've been difficult esp like 2-35 plates. So I tried adding a DB and that was hard as well. So I figured just do the 55 db and do rest/pause.


Hammer Strength Low Row-1 Arm (2 working sets @ 4-6 reps)
warm-up: 2 plates/10
working sets: 125/6 and 3 plates/4reps rest then 2reps


Notes: Really like this machine. Wished my home gym at this one.


Nautilus Pulldowns (2 working sets @ 4- 6 reps)
warm-up: 160/8
working sets: LT: 155/6 and 165/6 TT: 160/8 and 170/4 1/2


Notes: I love this pulldown machine. Many cable pulldowns doesn't really fit my body. But this particular one holds me in good. There are multiple seat height and cushion for thighs. Sadly the entire stack on this machine is 170 #.


Abs--




Notes. Writing this out today and omg! My back is fried!

IslandGirl
01-25-2013, 06:54 PM
Thurs. Jan 24, 2013


Wed I took a day off of lifting. Just worked most of the day and hung out at home. I'm a homebody for the most part. I love my time to myself. I did tackle a couple loads of laundry. I'm so thankful for our new dryer. Our old dryer konked out on us back in Sept/Oct so we were taking our clean loads down to the laundromat to get them dried. We got our new dryer in Dec and wow! Very thankful for that!


So Thursday training with the girls. Sandi and Olga. Shoulder Assault. We trained hard and intense but always find time for some giggles to mix it up a bit. We also mixed the "training" up a bit too. Threw in 1 new shoulder exercises; DB shoulder presses and did H/S behind the neck presses which I haven't done in a couple of week. Also laterals and raises were approached in a different manner. I haven't done Seated db presses in a LONG time so I wasn't sure where my working sets would be at. My max EVER were 57.5 # and I'm thinking 8-10 reps. It's been so long I don't remember. But knew I was gonna start show so I have some wiggle room to grow on these.




Shoulders


Seated DB Shoulder Press (2 working sets @ 4-6 reps)
warm-ups: 15/12, 20/10, 25/6, 35/3 and 40/1
working sets: 45/6 and 50/6


Notes: Surprisingly these working sets were not too bad. At first the 45s felt heavy to me and I was thinking to myself, OH goodness! This is gonna be sloppy and messy. lol. But wasn't bad at all. And the 50s? I actually had to look and make sure those were 50s after the fact because it didn't seem as heavy as the 45s.


Hammer Strength Behind the Neck Press (2 working sets @ 4-6 reps)
warm-up: 120/12
working set: LT: 140/6 and 150/4 TT: 140/7 and 150/7


DB Laterals (2 working sets @ 4-6 reps)
warm-ups: 17.5/ 12
working sets: LT: 22.5/ 10 and 25/10 TT: 27.5/ 6 reps


Notes: I've been dealing with a wonky left wrist for a while now. It only hurts on DB laterals. Because of this I switched over and started using the machine lateral machine and that worked fine for me. I may have to stick with the machine for now.


Front Plate Raises (2 working sets @ 4-6 reps)
working sets: 35s/8 and 45s/6


Notes: Was super happy with these. Heavy, but pushed myself.


Rear Delt Machine (2 working sets @ 4-6 reps)
warm-up: 75/10
working sets: LT: 90/6 and 105/6 TT: 90/6 and 105/6


DB Shrugs (2 working sets @ 4-6 reps)
working sets: LT: 80/8 and 85/8 TT: 85/6 and 90/6






wX5yq2HXNas

broadys
01-27-2013, 09:48 PM
great vid, really enjoyed it. As I worked out at home it's good to see the exercises been done with correct technique. I might give it a go next shoulder day. I might even employ hubby to spot for me
The shrugs are for the traps right do they assist with shoulders also?

mpalleyne
01-28-2013, 10:06 PM
Mon., Jan 21, 2013


Glutes and Hammie day.


Nautilus Single Leg Press (2 working sets @ 4-6 reps)
warm-ups: 80/12, 90/10, 100/6, 110/3 and 120/1
working sets: LT: 120/12 and 125/6 TT: 130/6 and 135/6


Notes: I LOVE this machine!


Weighted Bridges w/ EZ Bar (2 working sets @ 4-6 reps)
warm-ups: 120/12
working sets: LT: 140/8 and 150/8 TT: 170/9 and 210/9


Notes: I love this exercise! Glutes were on fiya!


KB Bench Step-ups (2 working sets @ 4-6 reps)
warm-ups: 30/10
working sets: 40/10 and 60/6


Notes: I was suppose to do Glute Press downs off of the ass'td pull-up machine but it was broken. So decided to do step-ups and these knock the wind outta me! Dang!


Abductor //Super Set// Adductor (2 working sets @ 8 reps)
working sets: LT: 180/8 reps //SS// 180/8 reps and 185/8 reps //SS// 185/8 reps TT: 190/8 reps //SS// 190/8 reps and 195/8 reps //SS// 195/8 reps


Glute/Ham Raise (BW/20 reps)
working sets: BW/20 and BW/20






a5iLnnNbT2k

Sweet workout Tracy!! I can see us training one day together :)

heavyiron
01-30-2013, 11:05 PM
Great seeing you and Cam tonight girl! Lets do it again soon!

IslandGirl
01-31-2013, 03:36 AM
great vid, really enjoyed it. As I worked out at home it's good to see the exercises been done with correct technique. I might give it a go next shoulder day. I might even employ hubby to spot for me
The shrugs are for the traps right do they assist with shoulders also?
Thank you! I do try to keep my form down, but sometimes I allow a little bit leeway when going heavier. Not too much.

Shrugs are traps yes, I usually incorporate shrugs on a back day but for the next few weeks this program has me doing it on shoulder day.

IslandGirl
01-31-2013, 03:37 AM
Sweet workout Tracy!! I can see us training one day together :)

Heck yah! Can you imagine both of us in the gym training together! WATCH OUT!

IslandGirl
01-31-2013, 03:38 AM
Great seeing you and Cam tonight girl! Lets do it again soon!

Awesome seeing you too! Let's try and do this at least once a month! Love your son! I adore him!

IslandGirl
01-31-2013, 03:38 AM
Sun., Jan 27, 2013


Trained solo tonight. Wasn't feeling it much in the gym. Strength was down. Kind of had a rough day.




Quads, Glutes and Calves


Smith Squats (2 working sets @ 4-6 reps)
warm-ups: 50/12, 90/10, 140/6, 160/3, 180/1130
working sets: LT: 200/6 and 210/6 TT: 200/5 and 200/4


Notes: Yah for some reason, my mind was just not there. Kind of off day.


Smith Reverse Lunges (2 working sets @ 4-6 reps)
warm-up: 90/10
working sets: 110/6 and 120/6


Notes: First time doing this for MaxOT. Liked it a lot.


SLDL using Oly Bar in Corner (2 working sets @ 4-6 reps)
warm-ups: 25/12, 50/8
working sets: LT: 35/10 and 45/9 TT: 75/6 and 85/6


Notes: Getting the hang of this exercise. You really have to focus because if not, I start doing T-bar rows. LOL


Leg Extensions (2 working sets @ 4-6 reps)
working sets: LT: 130/8 and 150/6 TT: 135/6 and 155/6


Notes: Felt a nice burn!


Star Trac Calf Sled (Rest/Pause)
warm-ups: 80/20, 100/12, 120/12
working sets: 160/ 13+9+9= 31R/P


Notes: Calves were on fiya!

IslandGirl
01-31-2013, 03:40 AM
Mon., Jan 28, 2013


My schedule has been a little off. I missed a training day last week and because every Thurs I train shoulders with Sandi and Olga....the workout I missed had to wait till after Thurs so schedule got a little wonky. But this week I just split Arm day and training biceps with back and triceps will be trained with glutes.


Workout was much better than last night! Didn't lose my mojo for too long. ;)




Back and Biceps


Seated Cable Rows (2 working sets @ 4-6 reps)
warm-ups: 60/12, 75/10, 90/6, 105/3, 120/1
working sets: LT: 125/6 and 140/6 TT: 135/6 and 145/6


Notes: Every cable station is different. So the LT=Last Time numbers were off of this same exact cable station. Sets felt great!


Rack Chins (2 working sets @ 4-6 reps)
working sets: LT: BW+45lbs/10 reps and BW+70lbs/6 reps TT: BW+80lbs/8 reps and BW+90lbs/5 reps


Notes: Love this exercise for lats!


DB Rows (2 working sets @ 4-6 reps)
working sets: 90/6 and 95/5


Notes: Threw this in just to mix things up. Haven't done them in awhile. Last time I did these were beginning of Dec and my top set was 90/6. Wanted to see if I could do 95s. :)


Hammer Strength Mid Rows (2 working sets @ 4-6 reps)
working sets: LT: 140/7 and 145/5 TT: 145/10 and 150/6


Notes: Happy with my progress on this exercise!


DB Curls (2 working sets @ 4-6 reps)
warm-ups: 17.5/12, 20/10, 22.5/6, 25/3, 27.5/1
working sets: TT: 30/10 and 35/6


Notes: Surprisingly when tendonitis is not flared up how much I can curl on DBs.


Preacher Curls (2 working sets @ 4-6 reps)
working sets: LT: 70/6 and 80/6 TT: 80/8 and 85/6


Notes: Progress is progress even if just 5 lbs. Happy camper!


High Cable Curls (2 working sets @ 4-6 reps)
working sets: 30/10 and 40/5


Notes: Threw these in. Like doing them every now and then.


-rvSLenCkko

IslandGirl
01-31-2013, 03:41 AM
Tues., Jan 29, 2013


So because I was trying to catch up on my training, I split Arm day and paired them off this week with other body parts.


Solo training again. Gotta do what I gotta do.






Glutes/Hammies and Triceps


Nautilus Single Leg Press (2 working sets @ 4-6 reps)
warm-ups: 90/12, 100/10, 110/6, 120/3, 130/1
working sets: LT: 130/6 and 135/6 TT: 135/7 and 140/6

Notes: I just LOVE this machine! It's a total keeper!


EZ Weighted Bridges (2 working sets @ 4-6 reps)
warm-ups: 210/10
working sets: LT: 170/9 and 210/9 TT: 230/8 and 240/8


Notes: Ok so my warm-up set I forgot to add the bar padding. Can you say, O.M.G.! Ouchy! I realized AFTER my warm-up that I forgot the padding. My working sets were piece of cake after that. LOL


Glute Kickbacks off Leg Extension (2 working sets @ 4-6 reps)
warm-ups: 30/12, 40/10
working sets: 50/6 and 60/6


Notes: First time doing this and I LOVE it! I was able to get a good extension back and contract the glutes real good! Keeper!


LF Dip Machine (2 working sets @ 4-6 reps)
warm-ups: 50/12, 60/10, 100/6, 115/3, 130/1
working sets: LT: 140/7 and 145/6 TT: 145/6 and 150/6


Notes: I actually like my other gym's dip machine, but this one will do for my home gym.


DB Kickbacks (2 working sets @ 4-6 reps)
working sets: LT: 30/10 and 35/8 TT: 30/10 and 35/10


Notes: This exercise I don't think I would be able to get 40's so I will just stick with the 30-35s and do higher reps until I find something to replace it. I like this exercise though.


Weighted Bench Dips (Rest/Pause)
warm-up: +25lbs/12
working sets: +45lbs/ 10+8+8= 26R/P


Notes: New exercise for my MaxOT. Liked it. Just didn't have a spotter to add on more plates so I decided to Rest/Pause my working set.

roseb1999
02-01-2013, 11:25 AM
Glad to find you here Tracy :) Looking forward to following your workouts and seeing you this year at some comps in Co

CCYM808
02-01-2013, 01:04 PM
Hi Tracy! Another newbie here - just thought I'd pop in and say hello. :) I noted from browsing through your journal that you're from Hawaii... me too! Can't wait to follow along with your training!

broadys
02-01-2013, 09:27 PM
Mon., Jan 28, 2013



-rvSLenCkko

super cute pink outfit and great focus

IslandGirl
02-15-2013, 03:45 AM
Glad to find you here Tracy :) Looking forward to following your workouts and seeing you this year at some comps in Co

Hi Rose! Great to see you here! I know we will see each other this year! Looking forward to it!

IslandGirl
02-15-2013, 03:46 AM
Hi Tracy! Another newbie here - just thought I'd pop in and say hello. :) I noted from browsing through your journal that you're from Hawaii... me too! Can't wait to follow along with your training!

Ahhhhh you're from Hawaii too? omg! Tell me more! When did you move? What school did you go to?

IslandGirl
02-15-2013, 03:46 AM
super cute pink outfit and great focus

Thank you!!!

IslandGirl
02-15-2013, 03:56 AM
Sorry for being MIA in my journal. I haven't slacked in the gym, but I did catch the flu this week so I was pretty much laid up in bed.

I did finish my 12 week cycle of MAX OT. I must say I made great improvements in the gym so very happy with this program. Took a break from a 'training program' but still busted bootay in the gym. I like to try different types of training styles. Keeps me motivated and keeps my body guessing what I'm gonna throw at it this week. Since I've been fighting the flu I'll get back in the gym next week with my new FST-7 program tailored towards bodyparts I want to improve on. I've done this program before in the past and I liked it. Excited as it different from MAX OT.

I'll post up my training program soon. I hope I get better soon because this chickie is ready to hit the gym!

mpalleyne
02-15-2013, 08:42 PM
Heck yah! Can you imagine both of us in the gym training together! WATCH OUT!

Give these ladies some room!! We own that floor :)

mpalleyne
02-15-2013, 08:44 PM
Sorry for being MIA in my journal. I haven't slacked in the gym, but I did catch the flu this week so I was pretty much laid up in bed.

I did finish my 12 week cycle of MAX OT. I must say I made great improvements in the gym so very happy with this program. Took a break from a 'training program' but still busted bootay in the gym. I like to try different types of training styles. Keeps me motivated and keeps my body guessing what I'm gonna throw at it this week. Since I've been fighting the flu I'll get back in the gym next week with my new FST-7 program tailored towards bodyparts I want to improve on. I've done this program before in the past and I liked it. Excited as it different from MAX OT.

I'll post up my training program soon. I hope I get better soon because this chickie is ready to hit the gym!

FST-7 Programs are Awesome!!! I trained with Hany before and it was such a learning experience!!! Rest up from that flu girl and come out with a Bang!!!

Sunnyday
02-15-2013, 10:28 PM
FST-7 is fun! I've tried it too and really liked it.

IslandGirl
02-16-2013, 12:35 AM
Give these ladies some room!! We own that floor :)

I LOVE your style!!! Partay in the house, partay in the gym!


FST-7 Programs are Awesome!!! I trained with Hany before and it was such a learning experience!!! Rest up from that flu girl and come out with a Bang!!!



FST is awesome! I'm excited to get back in the gym and throw some iron around! I'm gonna be banging the weights and getting PRs! Woot!

Muah!

IslandGirl
02-16-2013, 12:36 AM
FST-7 is fun! I've tried it too and really liked it.

Sweeet! I like to changes stuff up every now and then. I see you're killing it big time in the gym! Booya!

The Prodigy
02-16-2013, 10:24 AM
Sorry for being MIA in my journal. I haven't slacked in the gym, but I did catch the flu this week so I was pretty much laid up in bed.

I did finish my 12 week cycle of MAX OT. I must say I made great improvements in the gym so very happy with this program. Took a break from a 'training program' but still busted bootay in the gym. I like to try different types of training styles. Keeps me motivated and keeps my body guessing what I'm gonna throw at it this week. Since I've been fighting the flu I'll get back in the gym next week with my new FST-7 program tailored towards bodyparts I want to improve on. I've done this program before in the past and I liked it. Excited as it different from MAX OT.

I'll post up my training program soon. I hope I get better soon because this chickie is ready to hit the gym!

Sorry to hear you got hit by the flu! It is definately going around! You will be kickin it big time again soon in the gym...keep up the great work!

IslandGirl
02-17-2013, 02:42 AM
Sorry to hear you got hit by the flu! It is definately going around! You will be kickin it big time again soon in the gym...keep up the great work!

Hey Gail! Thanks lady! Yah, this flu suck big time! I'm ready to get back in!

IslandGirl
02-17-2013, 02:50 AM
Here is my customized plan for training principle called FST-7. FST stands for Fascia Stretch Training, and the seven refers to the 7 sets performed for the final exercise of a target bodypart.

The goal is to bring as much vitamins, minerals, amino acids, oxygen etc. into the muscle, and also stretch the fascia surrounding it to help encourage maximal muscle growth. The fascia is the limiting factor in achieving muscle growth because the muscle will grow only as much as there is room for it to do so. This training system is targeted to stretch the fascia and allow more room, instead of limiting muscle growth.

This program likes to stay within the rep range of 8-12 reps with a slight modification to quads, hamstrings and calves. For "FST-7" it is performed for your final exercise of your target bodypart. 7 sets/ 8-12 reps with about 30-45 seconds between sets which is enough time for my husband to do his set.

A question that is asked quite often is should the weight be constant as the seven sets go on? It can be, but it’s perfectly fine to reduce the weight one or two times as needed to stay in the proper rep range. There may also be times when you need to increase the weight, but this happens less often.


I am focusing on Shoulders, Quads, Glutes and Hamstrings.

My split will be as followed:

Day 1 - Glutes, Hamstrings and Calves
Day 2 - Shoulders, Rear Delts, Triceps and Abs
Day 3 - Quads, Glutes and Calves
Day 4 - Back, Traps, Biceps and Abs


Workout 1 - Glutes, Hamstrings and Calves

Nautilus Single Leg Press: 3 sets @ 8-12 reps
EZ Weighted Bridges: 3 sets @ 8-12 reps

FST-7: Glute Kickbacks on Leg Extensions: 7 sets @ 8-12 reps

Lying Leg Curls: 3 sets @ 10-15 reps
DB Stiff Leg Deadlifts: 3 sets @ 10-12 reps

FST-7: Seated Leg Curls: 7 sets @ 10-15 reps

Seated Sled Calf Raises: 3 sets @ 10-12 reps

----------------------------------------------------------------------------------------------------

Workout 2 - Shoulders, Rear Delts, Triceps and Abs

Smith Press to Front: 3 sets @ 8-12 reps
Cage Slide Presses: 3 sets @ 8-12 reps
Front Plate Raises: 3 sets @ 8-12 reps

FST-7: Machine Lateral Raises: 7 sets @ 8-12 reps

Rear Delt Machine: 3 sets @ 12-15 reps

Rope Pushdowns: 3 sets @ 8-12 reps
Dip Machine: 3 sets @ 8-12 reps

Abs--

----------------------------------------------------------------------------------------------------

Workout 3 - Quads, Glutes and Calves

Leg Press: 3 sets @ 8-15 reps
Goblet Squats: 3 sets @ 8-12 reps

FST-7: Leg Extensions: 7 sets @ 8-15 reps

SLDL Bar in Corner: 3 sets @ 8-12 reps
DB Plie' Squats: 3 sets @ 8-12 reps

FST-7: Glute Pressdowns on Ass't Pullup Machine: 7 sets @ 8-12 reps

Standing Calf Raises: 3 sets @ 10-12 reps

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Workout 4 - Back, Traps, Biceps and Abs

Life Fitness Pulldowns: 3 sets @ 8-12 reps
Hammer Strength 1 Arm Rows: 3 sets @ 8-12 reps
Seated Cable Rows: 3 sets @ 8-12 reps
Hammer Strength 1 Arm Pulldowns: 3 sets @ 8-12 reps

DB Shrugs: 3 sets @ 8-12 reps

DB Pinwheels: 3 sets @ 8-12 reps
Life Fitness Preacher Curls: 3 sets @ 8-12 reps

Abs--

Sunnyday
02-17-2013, 09:25 AM
^This is a pretty big change for you as I recall your previous training was in the 4-6 rep range. I am thinking as I am reading this new training program is oh my you are gonna be sooooo sore! In a productive way of course. Grow, girl, grow! :D

IslandGirl
02-17-2013, 01:36 PM
^This is a pretty big change for you as I recall your previous training was in the 4-6 rep range. I am thinking as I am reading this new training program is oh my you are gonna be sooooo sore! In a productive way of course. Grow, girl, grow! :D

Yup! Huge change in rep range. I like low volume training. So Max OT and DC Training is right up my alley. But FST-7 is what I consider higher volume so yah, I'll probably be sore and maybe out of breath. haha And I also have to remember that I won't be using the kind of weights I was on MaxOt. That may play a number in my head but I just have to keep reminding myself.

Hope you're having a great Sunday, Sunny! :)

broadys
02-17-2013, 04:23 PM
Hope your feeling better, :byeg:

sce0027
02-17-2013, 05:51 PM
Hey there! Just stopping by to see how you're doing. Hope you're getting better!

IslandGirl
02-17-2013, 09:14 PM
Hope your feeling better, :byeg:


Hey there! Just stopping by to see how you're doing. Hope you're getting better!

Hi ladies! Awwwe! I feel the love here on Rx! Thanks so much! I was hoping today would be my first day back in the gym, but my body still felt run down so I took a 4 hour cat nap instead. lol I hope tomorrow I can get back in! I miss the gym! Hope you both had a great Sunday!

Mac
02-17-2013, 10:07 PM
Hope you're feeling better soon.

IslandGirl
02-17-2013, 10:11 PM
Hope you're feeling better soon.

Thanks Mac. You're ripped in your avatar! Nice one.

The Prodigy
02-18-2013, 12:00 AM
Geez...I wish I still had the motivation to train like this..or to train at all for that matter!

Riana Rohmann
02-18-2013, 10:31 AM
I am loving that FST-7 Workout! I like the theory behind it. I will definitly try it in my off-season :) Awesome videos btw. I am starting to video my workouts as well. I find it helps motivate people, and they have a clue what I am talking about when I write programs, lol! Keep up the good work!

IslandGirl
02-22-2013, 03:01 AM
Geez...I wish I still had the motivation to train like this..or to train at all for that matter!

Hey! No slackin' ! :diva:haha

IslandGirl
02-22-2013, 03:03 AM
I am loving that FST-7 Workout! I like the theory behind it. I will definitly try it in my off-season :) Awesome videos btw. I am starting to video my workouts as well. I find it helps motivate people, and they have a clue what I am talking about when I write programs, lol! Keep up the good work!

Hi Riana! I've been meaning to get in your journal! Congrats on your show mama! You looked magnificent!!! Holy toledo! Total Package baby!

IslandGirl
02-22-2013, 03:08 AM
Soooo...I've been still so sick! I went to the gym on Monday, I was so excited to get in and kill it! But my first exercise in, I was sweating up a storm and was out of breath. lol So I decided NOT to start FST just yet and just kind of go with the flow. I trained glutes, hammies and calves.

I didn't train Tues, Wed or today. We have a client driving into town this weekend because on Sat we're going Tubing in the mountains as a Team outing. So we'll be training with her tomorrow (Fri). She lives in Montana. I know I won't be hitting any PRs. LOLOL I'll just do what I can.

Come Monday, LOOK OUT! I'll be back then

Hope everyone has a great weekend!

curvygirl
02-22-2013, 11:03 AM
:hugme:Hey Hot Island Mama!

Thank you for the awesome tango link! :D I have been watching a variety of dance clips & movies to get ideas for steps/movement. I simply love dance! And for me the posing routine is the very best part of competition! It's the moment to shine in our own unique ways.

Sorry to hear you have been so under the weather! :( Sending healing angels your way >*<
Rest up and get better very soon!


The goal is to bring as much vitamins, minerals, amino acids, oxygen etc. into the muscle, and also stretch the fascia surrounding it to help encourage maximal muscle growth.

I have a serious love affair with FST-7!! I finish many of my workouts with super-sets of two exercises to really get the blood in & get pumped. Think it is also great for building some muscle endurance...I wanna be that last girl standing! No shaking, twitching, shifting! Solid on my feet and in my posing!

You will laugh! When I get to those last sets, those last reps, I yell to myself, "You want that first call out!?! - Then DO THE WORK! Because your competition totally finished several sets, several reps ago! - They are not as hungry to be the best they can! YOU ARE!!!"

Hey when you get a chance could you tell me a little about Halo for Her? I know you rep IML along with Jilly Jill and I am very curious about those particular products. And Roxie (Foxie Roxie) recently mentioned doing a cycle as well. Your thoughts, results, happy or not? Good & bad side effects?

I am loving all of your video clips! :D
Alright mama! Heal up so you can get back to killing it!
Much Love & Respect!

PFEPerformance
02-22-2013, 01:12 PM
Soooo...I've been still so sick! I went to the gym on Monday, I was so excited to get in and kill it! But my first exercise in, I was sweating up a storm and was out of breath. lol So I decided NOT to start FST just yet and just kind of go with the flow. I trained glutes, hammies and calves.

I didn't train Tues, Wed or today. We have a client driving into town this weekend because on Sat we're going Tubing in the mountains as a Team outing. So we'll be training with her tomorrow (Fri). She lives in Montana. I know I won't be hitting any PRs. LOLOL I'll just do what I can.

Come Monday, LOOK OUT! I'll be back then

Hope everyone has a great weekend!

Hang in there girl! I just ran my battle with Bronchitis...."mentally" you want to push on through - but your body says - EXCUSE ME! LOL ...... Get well soon - Battle with the IRON on Monday!!!

Big hug and have an AWESOME weekend tubing! Sounds like incredible FUN!!!

broadys
02-22-2013, 07:19 PM
:hugme:

Hey when you get a chance could you tell me a little about Halo for Her? I know you rep IML along with Jilly Jill and I am very curious about those particular products. And Roxie (Foxie Roxie) recently mentioned doing a cycle as well. Your thoughts, results, happy or not? Good & bad side effects?


I would be interested too

Feel better soon.

sce0027
02-22-2013, 09:35 PM
Soooo...I've been still so sick! I went to the gym on Monday, I was so excited to get in and kill it! But my first exercise in, I was sweating up a storm and was out of breath. lol So I decided NOT to start FST just yet and just kind of go with the flow. I trained glutes, hammies and calves.

I didn't train Tues, Wed or today. We have a client driving into town this weekend because on Sat we're going Tubing in the mountains as a Team outing. So we'll be training with her tomorrow (Fri). She lives in Montana. I know I won't be hitting any PRs. LOLOL I'll just do what I can.

Come Monday, LOOK OUT! I'll be back then

Hope everyone has a great weekend!

Geez, sorry you're not feeling well! I understand that feeling you had though, expecting to kill it in the gym then your body says, "ohhh no you don't!" Soak in as much rest as you can! If you have any fresh ginger, take about an inch of it and steep it in boiling water for about 20 minutes. Drink it. It will help get rid of some of those icky toxins and make you better a bit sooner. It's strong, so drink slowly! I use to do it when I got sick. Hope this helps!

broadys
03-02-2013, 03:13 AM
How you feeling Trac? hope ya are on the mend

mpalleyne
03-19-2013, 12:17 PM
Soooo...I've been still so sick! I went to the gym on Monday, I was so excited to get in and kill it! But my first exercise in, I was sweating up a storm and was out of breath. lol So I decided NOT to start FST just yet and just kind of go with the flow. I trained glutes, hammies and calves.

I didn't train Tues, Wed or today. We have a client driving into town this weekend because on Sat we're going Tubing in the mountains as a Team outing. So we'll be training with her tomorrow (Fri). She lives in Montana. I know I won't be hitting any PRs. LOLOL I'll just do what I can.

Come Monday, LOOK OUT! I'll be back then

Hope everyone has a great weekend!

Hey girlie Miss you lots and Praying for a speedy recovery! Blessings

curvygirl
03-28-2013, 12:51 PM
~ Stopping by with some love for the Island Girl! <3
Hope all is well in your world! Happy, healthy & hitting the Iron hard! ~
x0x0x0x

broadys
04-07-2013, 10:33 PM
~ Stopping by with some love for the Island Girl! <3
Hope all is well in your world! Happy, healthy & hitting the Iron hard! ~
x0x0x0x

I second that, really missing your cheeriness, hope your doing ok

Mac
04-07-2013, 10:45 PM
Miss reading your journals and I hope you're feeling better!

IslandGirl
05-23-2013, 02:06 AM
Aloha everyone! :islandgirl:

I've totally been MIA! I need a spanking! lol

Hope everyone is doing awesome! I'll need to stop by your journals and say HOWDY!

Currently I am 10 days out from The Mile High WP Pro show. I'm so excited to be competing again in my hometown! It's going to be a great show. I didn't really gain back my weight from when I got sick at the beginning of my prep so I'm going to be the smallest I've ever been in years. But Dynamite comes in small packages. :)

The countdown has begun!

curvygirl
05-23-2013, 10:38 AM
And though she be but little...She's a RIPPED package of Dynamite!!!

Let me say I have first hand knowledge of this! It really was great to meet you at the Novi show Tracy! You looked fantastic and ready to go 2 weeks ago! So I can only imagine at 10 days out you're even more lean & mean! :D

And thank you again for the lovely compliments & support! I have come a long way baby and I am very proud. I finally get how this lifestyle will be ongoing and that we all seek to keep challenging our limitations and strive for continual improvement, growth both inside and out!

Much love to you Island Girl! Go get em next weekend at the Mile High! I cannot wait to see how you pull it all in! Post lots of pictures! xOxOx

PFEPerformance
05-24-2013, 10:23 AM
LOOKING HARDCORE WITH THOSE AWESOME WHEELS GIRL!!!!!

Best of luck - go get em and tear up that stage with your bad self!

broadys
05-25-2013, 12:20 AM
Glad to see you back, missed your totally small but brillant package around here- oops ok that probably did come out right lol
anyways you know what I mean- good to see you

nic902
05-26-2013, 04:20 PM
As if competing isnt exciting enough, taking your home town stage is on another level! I love your physique and looking forward to seeing the package that you're bringing!