Figure Training Journal - April '10

[kungfuprincess007]

Okay, I'm in my off season now so I get 2 cheat meals a week. Yay!

I had one tonight. Spaghetti with ground meat and whole grain pasta. So yummy!

Tomorrow is Legs training day.

[figurebre]

Hope u threw in some bread n butta with that cheat meal! :) lol
Glad to see you starting a thread!

[stephaniewicked]

Mmm... I love spaghetti!! :) Welcome to journaling and good luck getting ready for your first competition! It can be nerve-wracking at times, but so much fun!!

[kungfuprincess007]

Thanks Ladies! Unfortunately I didn't have any bread this time...but definitely next time.

Today was Legs workout day.

Leg Extensions

Single leg - alternating

4 X 30 -
did 30 lbs for the first three sets
had to drop down to 20 lbs on last set because I was pausing to complete last 10 on 30 lbs. I will drop the reps down to 20 and continue with 30 lbs

Leg curls (both legs)

4 x 30 @ 60 lbs

Walking Lunges w/weights - 20 lbs each hand - these kill me every time

Leg press

4 x 12 @ 160 lbs

Calf raises w/body weight

2 x 100
getting better at these

Food:

Vitamins: multi, vit. c, vit. b, fish oil

Meal 1:

5 eggs scrambled (no seasoning)
1 whole wheat toast with organic apple butter sauce

Meal 2:

Protein shake with tbsp natural peanut butter

Meal 3: pre workout

Salmon with salad

I took a preworkout mix but it didn't work since I felt tired.

Meal 4:

Protein shake w/creatine and half a yam

Meal 5:

Grilled bison steak w/baked sweet potatoe fries
The sweet potatoe fries are sooo good.

Meal 6:

Protein shake

This is my first day starting this offseason diet so we'll see how it goes.

[kungfuprincess007]

Friday: Back & Biceps

Back:

Wide grip lat pull downs
4 x 12 @ 60 lbs

One arm dumbbell rows on bench
3 x 12 1st set 20lbs 2nd set 25 lbs 3rd set 30 lbs

Seated cable row
4 x 12 @ 70 lbs

V-bar lat pulldowns w/close grip
4 x 15 @ 50 lbs

Biceps: felt stronger this week

Straight bar curls
4 x 15 @ 25 lbs

Alternating dumbbell curls
4 x 15 @ 10 lbs each

Rope hammer curls on pulley
4 x 20 @ 30 lbs

Food:

Food:

Vitamins: multi, vit. c, vit. b, fish oil, lipo 6 hers

Meal 1:

5 eggs scrambled with some paprika
1 whole wheat toast with organic apple butter sauce

Meal 2:

Protein shake with tbsp natural peanut butter

Meal 3:

turkey balls with half yam


Meal 4:

Tuna (5oz) with salad

preworkout mix with creatine - felt better today

Meal 5:

Protein shake and half a yam

Meal 6:

Protein shake

[figurebre]

Do you have someone prepping you?

[kungfuprincess007]

Do you have someone prepping you?


Yeah, I have an online trainer right now. Do you?

[kungfuprincess007]

Monday:

Chest

Incline db bench press: 4 x 12 @ 25 lbs ea
Barbell incline bench press 4 x 20 @ 20 lbs
Chest flys 3 x 15 @ 10 lbs

Shoulders

DB Shoulder Presses 4 x 8 @ 20 lbs
Lateral raises 3 x 12 @ 10 lbs
DB Shoulder presses (palms in) 4 x 15 @ 10 lbs

Triceps

Tricep pushdowns on pulley machine 5 x 20 @ 30 lbs
Skull crushers 4 x 8 with 25 lb plate
Tricep kickbacks on low pulley 2 x 15 @ 20 lbs

Food:

Vitamins: multi, vit. c, vit. b, fish oil, lipo 6 hers

Meal 1:

5 eggs scrambled with some paprika
1 whole wheat toast with organic apple butter sauce

Meal 2:

Protein shake with tbsp natural peanut butter
preworkout mix with creatine

Meal 3:

Post workout

Protein shake with 1/2 cup ground oatmeal mixed in

Meal 4:

turkey balls with half yam


Meal 5:

Tuna (3oz) with salad

Meal 6:

Lean hamburger meat, pinto beans, and lima beans burrito bowl


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[figurebre]

Yeah. I train with Jeremy Minihan www.sizeandshapefitness.com (http://www.sizeandshapefitness.com)
Who do you train with?

[kungfuprincess007]

Jimmy Hatcher with Body Pro.

Do you like your trainer?

[figurebre]

Jimmy Hatcher with Body Pro.

Do you like your trainer?

Love him, he is awesome. One of the smartest men I know.
Which show are you doing? I'll probably do a show in Texas next year too :)

[kungfuprincess007]

Love him, he is awesome. One of the smartest men I know.
Which show are you doing? I'll probably do a show in Texas next year too :)


That's good! This my first time with a personal trainer. I've noticed gains with the diet plan and exercise. I'm meeting my trainer this Saturday. We'll see how that goes.

I'm going to do the NPC Texas Shredder in Austin April 24, 2010. That would be awesome! It would be cool to meet up and get to know each other!

[kungfuprincess007]

Ugh, haven't been able to train since my gym has been shut down due to construction.

Tomorrow I meet my trainer for the first time and he'll probably kick my butt.

Had a cheat meal yesterday. Mexican food.

[kungfuprincess007]

Met with trainer today. He's a pretty cool guy. Kicked my butt today.

Legs workout today.

Bench press
Leg curls
Walking lunges
Leg extensions
Calf raises

Food:

Vitamins: multi, vit. c, vit. b, fish oil, lipo 6 hers

Meal 1:

5 eggs scrambled with some paprika
1 whole wheat toast with organic apple butter sauce

Meal 2:

Protein shake with tbsp natural peanut butter

Meal 3:

turkey balls with half yam

Meal 4:

Tuna (3oz) with salad
preworkout mix

Meal 5:

Post workout

Protein shake with 1 cup ground oatmeal, creatine, mixed in

Meal 6:

Spaghetti

[tammyp]

what are turkey balls?

dont mind me...i have my mind in the gutter:)

[MsGuns]

If I am in town I might drive up and cheer you on. I luv Dave Goodin shows.

[figurebre]

turkey balls....hehe

mm mexican food! Ive never known a girl to take creatine? Do many of them do this?

[kungfuprincess007]

what are turkey balls?

dont mind me...i have my mind in the gutter:)


It's actually a recipe that I found on jaimeeason.com. Her turkey meatloaf recipes. I just make them for the whole week and then I'm done.

[kungfuprincess007]

If I am in town I might drive up and cheer you on. I luv Dave Goodin shows.


That would be awesome! I would love to meet ya!

[kungfuprincess007]

Today, I think I have a pinched nerve. The right side of my right quad is numb. Ugh.. how do I fix this.... ???

[kungfuprincess007]

turkey balls....hehe

mm mexican food! Ive never known a girl to take creatine? Do many of them do this?


I don't know. I was told by my trainer to take this.

[kungfuprincess007]

Sunday: Back & Biceps

wide grip lat pull downs -4 x 15 - 50
One arm db rows - 30 lb
seated cable rows 4 x 15 - 50
v-bar lat pull downs - 4 x 15 - 50

Biceps
Straight bar curls - 4 x 15 - 25
Alternating db curls - 4 x 15 - 10
Hammer rope curls on cable machine - 4 x 20 - 30lb


Food:

Meal 1:

5 eggs scrambled with some paprika
1 whole wheat toast with organic apple butter sauce

Meal 2:

Protein shake with tbsp natural peanut butter

Meal 3:

turkey balls with half yam

Meal 4:

Tuna (3oz) with salad
preworkout mix

Meal 5:

Post workout

Protein shake with 1 cup ground oatmeal, creatine, mixed in

Meal 6:

Chicken and salad

[kungfuprincess007]

Tuesday: Chest, Shoulders, Triceps

Chest

Incline db bench press: 4 x 12 @ 25 lbs ea
Barbell incline bench press 4 x 20 @ 20 lbs
Chest flys 3 x 15 @ 10 lbs

Shoulders

DB Shoulder Presses 4 x 8 @ 25 lbs (yay! upped my weight, must be getting stronger)
Lateral raises 3 x 12 @ 10 lbs
DB Shoulder presses (palms in) 4 x 15 @ 10 lbs

Triceps

Tricep pushdowns on pulley machine 5 x 20 @ 30 lbs
Skull crushers 4 x 8 with 25 lb straight bar
Tricep kickbacks on low pulley 2 x 15 @ 30 lbs

Food:

Vitamins: multi, vit. c, vit. b, fish oil,

Meal 1:

5 eggs scrambled with some paprika
1 whole wheat toast with organic apple butter sauce

Meal 2:

Protein shake with tbsp natural peanut butter


Meal 3:

preworkout mix with creatine
turkey balls with 1/2 cup brown rice

Meal 4:
Post workout

Protein shake (40g) with 1/2 cup ground oatmeal mixed in


Meal 5:

Loin flank stank with green beans

Meal 6:

Protein shake -40 grams
1 glass skim milk

[kungfuprincess007]

Leg is still numb so I'm going to lay off legs this week.

Wednesday

Food:

Vitamins: multi, vit. c, vit. b, fish oil,

Meal 1:

5 eggs scrambled with some paprika
1 whole wheat toast with organic apple butter sauce

Meal 2:

Protein shake (25) with tbsp natural peanut butter
and tspoon metimucel


Meal 3:

carrot cake homemade protein bars

Meal 4:

5 oz tuna with 1/2 cup salad


Meal 5:

Protein shake (25)

Meal 6:

Chicken and salad

[kungfuprincess007]

Thursday : Back & Biceps
Friday : Shoulders, 1 chest exercise, 10 minutes on stepmill, & calf raises.

I'm trying to keep it easy on the thighs since my right leg I have a torn muscle or pinched nerver.

Diet is pretty good. Had a cheat meal on Friday and Saturday.

[twainiac]

I'm new to the boards, but just wanted to say nice diet and training. Hope the leg gets to feeling better soon as well.

[kungfuprincess007]

I'm new to the boards, but just wanted to say nice diet and training. Hope the leg gets to feeling better soon as well.

Thanks!

Yeah, I hope my leg heals soon. I feel set back by this... ugh... frustrating...

[kungfuprincess007]

Monday:

Chest

Incline db bench press: 4 x 12 @ 25 lbs ea
Barbell incline bench press 4 x 20 @ 25 lbs
Chest flys 3 x 15 @ 15 lbs

Shoulders

DB Shoulder Presses 4 x 4 @ 25 lbs
Lateral raises 3 x 12 @ 10 lbs
DB Shoulder presses (palms in) 4 x 15 @ 10 lbs

Triceps

Tricep pushdowns on pulley machine 5 x 20 @ 30 lbs
Skull crushers 4 x 8 with 30 lb straight bar
Tricep kickbacks on low pulley 3 x 15 @ 20 lbs

Diet isn't as strict as I would like it these past few weeks. I need to kick it into gear. Even though its my off season.

[kungfuprincess007]

Thursday: Back & Biceps

wide grip lat pull downs -4 x 15 - 60
One arm db rows - 30 lb
seated cable rows 4 x 15 - 50
v-bar lat pull downs - 4 x 15 - 60

Biceps
Straight bar curls - 4 x 15 - 25
Alternating db curls - 4 x 12 - 15
Hammer rope curls on cable machine - 4 x 20 - 30lb

Cardio - 20 minutes of stepmill.

Got my supplements in today. BCAA, glutamine, and cla. Looking forward to these.
My legs starting to feel better finally. So I'll try to do a legs day pretty soon.

[kungfuprincess007]

Saturday:

Okay, I'm going to slowly try and get back in the saddle again with legs workouts.

Single leg deadlifts - 5 x 5 at 20 lbs ea hand
Bulgarain leg splits - 2 x 8 @ 20 lbs ea
Squats w/excercise ball - 4 x 8-12 20 lbs ea
Leg press -singles - 4 x 8-12 at 45 lbs ea
Seated calf raises - 2 x 15 @ 45 lbs
Standing calf raises - 2 x 50 body weight

Right legs still feeling a little weird and tingly but it went better than I thought. So I'll start up again next week to see how it goes.

[kungfuprincess007]

Tuesday:

Chest

Incline db bench press: 4 x 12 @ 25 lbs ea
Barbell incline bench press 4 x 8 @ 40 lbs
Chest flys 3 x 15 @ 10 lbs

Shoulders

DB Shoulder Presses 4 x 8 @ 25 lbs ea (1st rep 8, then 5, then 4) 20 lbs at 8
Lateral raises 3 x 12 @ 10 lbs
DB Shoulder presses (palms in) 4 x 15 @ 10 lbs

Triceps

Tricep pushdowns on pulley machine 5 x 12 @ 60 lbs(4 reps) 50 lbs for 1 rep
Skull crushers 4 x 8 with 30 lb straight bar
Tricep kickbacks on low pulley 3 x 15 @ 20 lbs

I'm sore today in my triceps and chest. But my shoulders don't seem to be sore, just part of my upper back. So maybe I wasn't doing the shoulder presses right....

[tammyp]

i find doing presses seated keeps you from rocking. lower the DB to ear level and back up.

[kungfuprincess007]

i find doing presses seated keeps you from rocking. lower the DB to ear level and back up.


Thanks Tammy!


This is exactly what I need to and am going to do next shoulder workout.

I'm trying to focus too much on the weight on not on the form.

[kungfuprincess007]

Thursday: Back & Biceps

Wide grip lat pull downs - 4 x 15-@ 60 for 2 & 70 for 2
One Arm Db Rows - 3 x 12 @ 30
Seated cable row - 4 x 10 @ 70
Lat pulldowns w/vbar - 4 x 15 @ 60
Bar curls - 4 x 15 @ 25
DB curls, alternating - 4 x 12 @ 15 ea
Pulley Rope Hammer curls - 3 x 15 @ 30

[kungfuprincess007]

Saturday: Legs

Single leg deadlifts - 3 x 8 @ 20lb each hand
Front Squat - 3 x 8 @ 70 lbs
Walking double lunges - 3 x 8 @ 30 lbs
Plie squats - 4 x 12 @ 30 lbs
Calves - 3 x 15 @ 45
Standing calf raises - 2 x 25

[kungfuprincess007]

Tuesday:

Chest

Incline db bench press: 4 x 12 @ 25 lbs ea
Barbell incline bench press 4 x 8 @ 40 lbs
Chest flys 3 x 12 @ 15 lbs

Triceps

Tricep pushdowns on pulley machine 5 x 12 @ 60 lbs overhand(to 12) two underhands (to 8 )
Skull crushers 1 x 8 with 35 lb straight bar
Tricep press 2 x 12 @ 35 straigt bar
Tricep kickbacks on low pulley 2 x 12 @ 20 lbs

[kungfuprincess007]

Thursday: Shoulders, Legs, & Abs

Shoulders:Dumbbell Military Presses254 X8-10 to failureSide Lateral Raises15,10,83 x12 Front Dumbbell Military Press154 x 12Rear delt raises4 x 1215

Legs:

Barbell split squat -heavy 5 x 5 @ 70 lbsStep ups w/weight db or bar 2 x 8 @ 40 lbs

Abs:

Ab wheel - 4 x 12

Plank knee ups - 4 x 40

Weighted crunches - 4 x 20 @ 10 lbs ea

Since I split out the shoulders I felt that I could lift much better today. Cheat meal was a pizza with buffalo tenderloin, spinach, goat cheese, and pineapple. And a blueberry pudding and half a bud lite.

[kungfuprincess007]

Wide Grip Lat Pull DownsAlt: Pull ups -wide grip -palms out60(1)70(3)Warmup - 25 reps @ 20 lbs4 x15 @ 60-80 lbsOne Arm Dumbbell Rows on Bench35(8)3 x12 with last to failureSeated Cable Row with V-bar704 x10 to failure @ 70-80 lbsV-Bar Lat Pulldowns w/Close grip704 x15 @40-60 lbsBiceps:Straight Bar Curls254 x15 (form & full exten.Alternation Dumbbell Curls1515 (12)4 x15 each handRope Hammer Curls on Pulley (bottom)304 x20


Ugg... I've been having daymares all day long since watching 'Earthlings', a documentary about slaughterhouses and other things. I feel like Neo in the matrix and I took the red pill and went down the rabbit hole and found out the truth about the animals. While the rest of society takes the blue pill and chooses not to know or care what 'really is going on.

I don't think I'll ever be the same again.... I might decide to go Amish or just eat peanut butter & jelly sandwiches from now on... :(

[kungfuprincess007]

Sunday: Legs

Single leg deadlifts - 4 x 8 @ 20lb each hand
Front Squat - 4 x 8 @ 70 lbs
Walking double lunges - 4 x 8 @ 30 lbs
Plie squats - 4 x 10 @ 30 lbs
Calves - 4 x 10 @ 45

[kungfuprincess007]

Tuesday:

Chest

Incline db bench press: 4 x 12 @ 25 lbs ea
Barbell incline bench press 4 x 8 @ 50 lbs
Chest flys 4 x 12 @ 15 lbs

Triceps

Tricep pushdowns on pulley machine 5 x 12 @ 60 lbs overhand(to 12) two underhands (to 8 )
Skull crushers 3 x 8 with 30lb db
Tricep kickbacks on low pulley 4 x 12 @ 20 lbs

[kungfuprincess007]

Thursday: Shoulders, Legs, & Abs

Shoulders:

Dumbbell Military Presses 4 X 8-10 to failure - 25 lbs each

Side Lateral Raises 3 x 12 @ 15 lbs each

Front Dumbbell Military Press 4 x 12 @ 15 each

Rear delt raises 4 x 12 @ 15 each

Legs:

Barbell split squat -heavy 3 x 6 @ 70 lbs
Step ups w/weight db or bar 3 x 6 @ 40 lbs

Abs:

Ab wheel - 3 x 12

Weighted ab crunches - 4 x 12

Had to go easy on the abs since I felt a weird muscle/tendon stretching on the lower abs. Otherwise I had a good work out.

[sexydoc]

Hey girl,
Thankyou for your comment :)
I just came across your journal and I m looking at all the workouts and routines you listed... I might follow those..
Do you do your squats on the smith machine? I usualy work out by myself, so I have no one to spot me.. so i just do the smith.. Oh and I love deadlifts lol.

[kungfuprincess007]

I'll usually do squats on the smith machine or with an exercise ball and some weights. But I can put more weight on the bar of the smith machine.

[sexydoc]

Is this going to be your first compeition ?? Looking gooooddddddd
Yeah same here, Smith gives me more room to do everything, esp coz I dont have a spotter... But they are equally effective. so heck yeah

[kungfuprincess007]

Is this going to be your first compeition ?? Looking gooooddddddd
Yeah same here, Smith gives me more room to do everything, esp coz I dont have a spotter... But they are equally effective. so heck yeah


Yes this will be my first competition. I'm excited!! So I guess we're newbies to the stage. I hear your supposed to have a year under your belt before competing in figure. So that's what I'm aiming for.

Most of the time I don't have a spotter so I can't really lift the weight yet.

[kungfuprincess007]

Tuesday: Shoulders & Legs

Shoulders:

DB military press 4x8 @ 25 lbs
Side lateral raise 3 x 12 @ 15 lbs
Front db press 4 x 12 @ 15
Rear delt raise 4 x 12 @ 15

Legs:

Single leg extenstion 4 x 5 @ 50 lbs ea
Glute ham machine 4 x 12 @ 70 lbs
Leg curls 2 x 12 @ 50
Inner thigh lift - bodyweight 3 x 20

Abs
Bicycles 3 x 30

[kungfuprincess007]

Ok, I've been gone a while. I've been focusing on college and holidays and life has been hectic.

I'm still doing my usual workouts every week. My diet is kind of out of whack and I need to get back to eating right. But my workouts are still going.

[kungfuprincess007]

Tuesday: Back

Wednesday: Biceps

[partsRheavy]

Happy New Year!!!!!! :yep:

Please be more verbose during this new calendar session that is called 2010. :p