IRONURSE 2009 .... Just Getting Started

[IRONURSE]

Hi. I'm IRONURSE. As some of you know I am a newbie and hoping to compete later this year in the NPC fbb lw masters division. Although I made some really good progress I have now reached a point where I am no longer making gains.

In Nov 2007 I weighed 160lbs and was at 33%bf. After dieting and a strong workout regimen I went down to 115lbs and 13%bf (too skinny and no shape!). Now I am fluctuating between 120 - 124lbs and 11 - 11.3%bf. I will be posting current stats, measurements, diet, workout regimen and current pics over the next day or so.

I look forward to hearing from ladies who don't mind sharing suggestions and constructive criticism. I need all the help I can get!

Thanks! :D

[musclegoddess65]

yeah another journal to read.... and follow.... :) looking forward to following your journey.

[gman]

Can the guys tag along?

Best wishes and kick some butt!

[IRONURSE]

Here are my before and after pics....
The black top was me at my heaviest - 160 lbs / 33%bf - Fall 2007
The bikini pic was taken 06/08 on vacation - 115lbs (too big to attach but it is my profile pic)
The 2 yellow outfit pics were taken 12/08 - 120lbs - 11.25%bf

[IRONURSE]

Here is the current list of supplements that I am using:

AM: 30 mins before breakfast
Meltdown (1 capsule, thermogenic)

AM: After breakfast (meal) and 30 mins before workout
Nitrix - 1 (BSN)
ProAnabol - 1 (OTC recommended for women)
Tribulus - 1 (750 mg)
Creatine - 1 (ALR brand / no bloat)

Workout: 32 oz H2O with 1 packet of Crystal Light + 1 1/2 scoops of Volumaize (BSN)

AM: After workout, before lunch (meal)
Zero Stim - 1 (ALR)
Tribulus - 1 (750mg)
Creatine - 1 (ALR brand / no bloat)

PM: Dinner (meal)
Multivitamin - 1 (Prenatal)

PM: Before bed
Lean Dreams - 1 (ALR)

*All supplements are taken around meal intervals not protein shake intervals*

[IRONURSE]

I do a 5 day split. Usually it looks like this:

Fri - Bi/Tri + abs/cardio
Sat - Legs +cardio
Sun - Chest +abs/cardio
Mon - Back (More Bi/Tri) + cardio
Tues - Shoulders (More Legs) +abs/cardio


*Sometimes I will split the bi / tri up if my tendonitis in my elbow is flaring up. I will also do Back / Bi, Chest / Tri sometimes. I was told to hit my arms and legs 2x week but the 2nd round of arms and legs is limited with heavy weight and low reps.*

*I alternate cardio between stepmill and treadmill. Sometimes it depends on what is available at the gym. Right now I am doing "slow" cardio not interval training @ 30 mins / day.*

[IRONURSE]

03/01/09
Had to make this a quick workout due to pending inclement weather and the gym was packed. I switched up and did a leg workout / cardio. My rotation will be slightly different this week.

Squats:
Set 1: 1/15 @ 95lbs
Set 2: 1/12 @ 115 lbs
Set 3: 2/10 @ 145 lbs
Set 4: 1/8 @ 165 lbs

Standing Calf Raises:
Set 1: 1/25 @ 165 lbs
Set 2: 1/20 @ 185 lbs
Set 3: 1/15 @ 195 lbs

Prone Leg Curls:
Set 1: 1/15 @ 60 lbs
Set 2: 1/12 @ 65 lbs
Set 3: 1/10 @ 70 lbs
Set 4: 1/8 @ 75 lbs

Glute Machine:
Set 1: 1/12 @ 115 lbs (L/R)
Set 2: 1/10 @ 120 lbs (L/R)
Set 3: 1/10 @ 125 lbs (L/R)
Set 4: 1/8 @ 135 lbs (L/R)

Seated Leg Extensions:
Set 1: 1/12 @ 115 lbs
Set 2: 1/10 @ 125 lbs
Set 3: 1/10 @ 135 lbs
Set 4: 1/8 @ 145 lbs

Seated Calf:
Set 1: 1/25 @ 110 lbs
Set 2: 1/15 @ 130 lbs
Set 3: 1/12 @ 150 lbs
Set 4: 1/10 @ 170 lbs

Cardio: Treadmill @ 12% incline / 30 mins / @ 2.8 (slow cardio)

[IRONURSE]

03/02/09
Chest Day (By far my least favorite!)

Incline (Hammer Strength Iso)
Set 1: 1/10 @ 35 per side
Set 2: 1/10 @ 45 per side
Set 3: 1/8 @ 55 per side
Set 4: 1/6 @ 70 per side

Flat (Hammer Strength Iso)
Set 1: 1/10 @ 25 per side
Set 2: 1/10 @ 35 per side
Set 3: 1/8 @ 45 per side

Cables:
Set 1: 1/15 @ 15 lbs
Set 2: 1/10 @ 20 lbs
Set 3: 1/10 @ 25 lbs

Decline: (Hammer Strength Iso)
Set 1: 1/12 @ 35 lbs per side
Set 2: 1/10 @ 45 lbs per side
Set 3: 1/8 @ 55 lbs per side
Set 4: 1/6 @ 70 lbs per side

Fly Machine:
Set 1: 1/10 @ 90 lbs
Set 2: 1/10 @ 100 lbs
Set 3: 1/8 @ 110 lbs
Set 4: 1/8 @ 115 lbs

No cardio today. Stepmill out of order, very busy due to "snow day" high schoolers and college kids out of school today. I have an extra day for the gym this week so I will still get my 5 days in.

Ab Machine:
2/25 @ 80 lbs
1/25 @ 85 lbs

[IRONURSE]

I have decided to go back to the custom diet that I had made for me 6 months ago.
It involves 5 "meals" or 3 "food" and 2 "protein shakes". Protein 35gm/meal and Carbs 38gm/meal on work out days and Protein 35gm/meal and Carbs 31gm/meal on non work out days. The carbs are "good carbs".
I am lactose intolerant so I make my shakes with water.

[tammyp]

good workouts IN. how tall are you?

[IRONURSE]

Hey Tammy,
Thanks. I am having to baby my elbow so some of my workouts are suffering a little and there are some things I can't do right now. (tendonitis in my right elbow)
I am just under 5'6'' (like 5'5 3/4). I am going to do stats and pics later in the week.

[tammyp]

wow..most lws are shorties! i am tall for a lw, 5 1. and i struggle to make weight as it is.

[Miss Muscle]

Work outs are looking great!! :) keep it up!

[IRONURSE]

wow..most lws are shorties! i am tall for a lw, 5 1. and i struggle to make weight as it is.

Hehe. Yeah. I'm stuck in the middle on the height / weight ratio thing.
Unless I do heavy duty supplementation I won't be able to get big enough to do mw and be competitive. I figure my best shot is coming in at the upper end of master's lw and be very defined. (Based on what I've seen around here at the local NPC shows.)
:)

[Tiki]

Great Lookin' Workouts! :)

[KRISSY CHIN]

Hi Ironurse:D!
Congrats on your progress so far! Your before and after pic is great-you have to be proud! May I ask with the Pro-Anabol, Zero-Stim and Lean Dreams-how many capsules are you exactly taking-just one?? Just trying to help since I take all of those too:D

Krissyxo

[IRONURSE]

Great Lookin' Workouts! :)

Thanks Tiki. Wish I wasn't such a wuss with my elbow right now! This tendonitis is driving me nuts!

[IRONURSE]

03/03/09 Shoulder Day

Shoulder Press (Hammer Strength Iso)
Set 1: 1/12 45lbs each side
Set 2: 1/10 55lbs each side
Set 3: 1/8 65lbs each side
Set 4: 1/6 75lbs each side

Lat Raise (Machine - wimpy due to my elbow!)
Set 1: 1/10 @ 45lbs
Set 2: 1/10 @ 50lbs
Set 3: 1/8 @ 60lbs
Set 4: 1/6 @ 65lbs

Reverse Pec Deck / Delts
Set 1: 1/12 @ 50lbs
Set 2: 1/10 @ 60lbs
Set 3: 1/10 @ 65lbs
Set 4: 1/8 @ 70lbs

There are some excercises that I can't do right now due to my elbow tendonitis so I am making the best of it!

Freakin stepmill had cardio queen on it so no go again, the other one is still broken. Got stuck on the treadmill ... again ... grrrr! :mad:
20 mins, 15 degree incline @ 2.6 (slow cardio) I'll just have to suck it up.

Today was one of those days that I was just happy to make it to the gym. After being at work all day ,in a mandatory class, I could have easily blown it off since I technically have an "extra" day at the gym this week. 1 more week of this then back to my night shifts at work and my regular Fri-Tues training schedule. WooHoo!!!!

[IRONURSE]

Hi Ironurse:D!
Congrats on your progress so far! Your before and after pic is great-you have to be proud! May I ask with the Pro-Anabol, Zero-Stim and Lean Dreams-how many capsules are you exactly taking-just one?? Just trying to help since I take all of those too:D

Krissyxo

Hi Krissy,

Thanks! :) It helps having a husband that is competing. It keeps me motivated ... not to mention staying on the straight and narrow in the gym.

I tried taking the supps per label doses and my GI system went nuts! I had some awlful gas, diarrhea, and nausea. I adjusted them one by one to try to figure out which one was wreaking havock on my system and still nothing changed. I then decreased all of them to just one capsule per serving and everything normalized.

My muscles are very hard, now I just have to decide when I am going to stop worrying about gaining more muscle size and start to diet down for a show.

I am definitely open for suggestions.

[IRONURSE]

Work outs are looking great!! :) keep it up!

Thanks! :)

[musclegoddess65]

I feel your pain I hate the DREADMILL! well with the exception of the two at my gym that have a 30% incline... if I gotta do boring cardio on the treadmill I might as well get some booty work at the same time.

[IRONURSE]

I feel your pain I hate the DREADMILL! well with the exception of the two at my gym that have a 30% incline... if I gotta do boring cardio on the treadmill I might as well get some booty work at the same time.

Yeah. Dreadmill it is! Our Gold's only has 15 degree inclines on them. I would love to try one that went up to 30 degrees. I love the glute burning effect!
:D

[IRONURSE]

03/04/09
Bonus Day!

Ok, I usually am not in the gym on Wednesday's. Today I did two different things to stay occupied while my husband was doing his am daily session of cardio for contest prep.

I could have done the stepmill today but since my husband is in contest prep I felt it only fair to let him have it so I did:

Stepper:
45 mins, level 5, 118 floors, 300 calories, 45 mins. Just cruising to the music!
Got a good quad and glute burn off that.

Glute machine:
Set 1: 1/12 @ 100 lbs (L&R)
Set 2: 1/10 @ 110 lbs (L&R)
Set 3: 1/10 @ 115 lbs (L&R)

It's off to nap then work tonight for 12 hours. No gym tomorrow as I will be sleeping all day then working again tomorrow night. Next day in the gym is Friday.

Work nights are always difficult for dieting as we never know when we will be able to eat and we aren't allowed to have food or drinks at our work areas. Often we have to bolt to closets or the breakroom for a quick drink or snack. Germs in an ER ... who woulda thunk? Patients can eat and drink anywhere at anytime but us nurses (and other staff) can't. Makes total sense to me! NOT! The idea is not to get too far behind with the protein and hydration so I am instituting more liquid protein on these nights.

:p

[IRONURSE]

03/06/09:

Bi/Tri

EZ Bar Curls:
Set 1: 3/12 @ 50 lbs
Set 2: 3/10 @ 60 lbs
Set 3: 3/10 @ 50 lbs
Set 4: 1/10, 1/8, 1/8 @ 60 lbs

Overhand Pull Downs, High Cable / Narrow Grip Bar:
Set 1: 3/12 @ 35 lbs
Set 2: 3/10 @ 42.5 lbs
Set 3: 1/10, 1/8, 1/6 @ 50lbs

Bicep Iso Curl Machine:
Set 1: 3/12 @ 50 lbs (L/R)
Set 2: 3/10 @ 60 lbs (L/R)
Set 3: 3/8 @ 70 lbs (L/R)

Tri Push Down Machine, Wide
Set 1: 3/12 @ 100 lbs
Set 2: 3/10 @ 115 lbs
Set 3: 3/8 @ 130 lbs

Quick workout tonight. A little tired, worked the last 2 nights so a little sleep deprived. Only had about an hour at the gym so will catch more bis and tris with back and chest later on. Good pump today and the elbow wasn't stressed too bad. No abs or cardio. :p

[Tiki]

Do you have any plans to compete in either Bodybuilding or Figure? :)

[IRONURSE]

Do you have any plans to compete in either Bodybuilding or Figure? :)

Hey girl. Plans? Nothing in concrete yet. I have to get some more fat off my a** and diet down. I don't want to embarass myself! :eek: LOL!
If things go well I am thinking June/July/August. That would give me 12 weeks to diet down and see how I look then get posing suits etc.... Also have to do it around my work schedule as it is too hard to get my monthly mandatory weekend off. How about you? Got anything in mind?
It will be masters fbb for me. Don't know what weight class I will fall into yet. I was hoping LW but it might be MW for any masters open category.

[IRONURSE]

03/07/09
Leg Day / Abs / Cardio :)

Leg Press:
Set 1: 3/12 @ 150 lbs
Set 2: 3/10 @ 200 lbs
Set 3: 1/10 @ 250 lbs
Set 4: 1/12, 1/10, 1/8 @ 275 lbs

Prone Leg Curl:
Set 1: 3/12 @ 60 lbs
Set 2: 3/10 @ 65 lbs
Set 3: 3/10 @ 70 lbs
Set 4: 1/12, 1/10, 1/8 @ 75 lbs

Leg Extensions:
Set 1: 3/12 @ 110 lbs
Set 2: 3/10 @ 115 lbs
Set 3: 3/10 @ 125 lbs
Set 4: 1/12, 1/10, 1/8 @ 135 lbs

Seated Calf:
Set 1: 3/12 @ 150 lbs
Set 2: 3/10 @ 170 lbs
Set 3: 3/8 @ 190 lbs

Glute Machine:
Set 1: 3/12 @ 110 lbs (L/R)
Set 2: 3/10 @ 115 lbs (L/R)
Set 3: 3/8 @ 120 lbs (L/R)

Abs:
Ab Machine (Pull Over)
Set 1: 1/25 @ 70 lbs
Set 2: 1/25 @ 75 lbs

Ab Machine (Push Down)
Set 1: 1/25 @ 80 lbs
Set 2: 1/25 @ 85 lbs

Cardio:
Stepmill
30 mins / Increasing levels every 5 mins, max level 12 / 275 calories
(I've never gone up to level 12 before so I think the digital display is still screwed up! ;))

Overall a great workout!

[IRONURSE]

Workout #2 03/07/09
Update:
We just visited our local LA Fitness and I have to think that indeed the pos stepmill at our Gold's Gym is broken. I jumped on the stairmaster and kicked it up to level 12 and almost ran outta breath. Level 8 or 9 is my max.
While at LAF we grabbed an extra workout so I will take credit for that. :D

Back:

Straight Bar Pull Down:
Set 1: 1/12 @ 50lbs
Set 2: 1/10 @ 60 lbs
Set 3: 1/8 @ 70 lbs

Nautilus 2 handle Lat Pulldown:
Set 1: 1/15 @ 70 lbs
Set 2: 1/12 @ 80 lbs
Set 3: 1/10 @ 90 lbs

Angled Bar Lat Pulldown Machine:
Set 1: 1/15 @ 80 lbs
Set 2: 1/10 @ 90 lbs
Set 3: 1/8 @ 100 lbs
Set 4: 1/8 @ 110 lbs

Nautilus Pullover Machine:
Set 1: 1/15 @ 50 lbs
Set 2: 1/10 @ 60 lbs
Set 3: 1/10 @ 70 lbs

Low Back Machine:
Set 1: 1/15 @ 100 lbs
Set 2: 1/12 @ 110 lbs
Set 3: 1/10 @ 115 lbs

Pull-Ups
2/15

Stepmaster:
Level 5 / 10 mins / 75 calories

Stairmaster:
Level 8 / 20 mins / 150 calories

This was an inpromtu workout to try out this LAF club as we are getting frustrated by having to wait for equipment, lack of cardio equipment, and broken equipment at our Gold's Gym.
I was gassed from my leg workout earlier, but hey, I was like a kid in a candy store. I didn't even get to my rows so I will catch them tomorrow.

:)

[IRONURSE]

03/08/09
Chest/Shoulders/Tri/Cardio :eek:

Incline Bench Hammer Strength Iso:
1/15 @ 45 lbs, 50 lbs, 45 lbs, 50 lbs (on each side)

Nautilus Pec Deck:
1/15 @ 60 lbs, 65 lbs, 60 lbs, 65 lbs

Cables:
1/15 @ 15 lbs, 10 lbs, 15 lbs, 10 lbs (on each side)

Shoulder Press Hammer Strength Iso:
1/15 @ 25 lbs, 35 lbs, 45 lbs, 35 lbs (on each side)

Lateral Raise Machine:
4/15 @ 45 lbs, 40 lbs

Cable Push Downs:
1/15 @ 30 lbs, 35 lbs, 42.5 lbs, 35 lbs

Tri Extensions:
1/15 @ 40 lbs, 50 lbs, 40 lbs, 50 lbs

Tri Dip Machine:
1/15 @ 75 lbs, 80 lbs, 90 lbs, 100 lbs

Cardio:
Precor Crosstrainer / 25 mins / Auto Multi Levels / 245 cals

Abs:
Stomach Vacs x 100

Today's focus was lower weight and higher reps. This was one hell of a workout. I got the idea from a profile on bb.com. Check your ego at the door on this one! Whew!

I figure that I have what I have for this year so I am going to lean out and see exactly where I stand. I am going to drop back on the carbs again this week. Last week before I changed up the diet I was at 124.4 lbs. Today I am at 122.2 lbs. I know I am holding water so I hesitate to take measurements or pics. :p

[Tiki]

Hey girl. Plans? Nothing in concrete yet. I have to get some more fat off my a** and diet down. I don't want to embarass myself! :eek: LOL!
If things go well I am thinking June/July/August. That would give me 12 weeks to diet down and see how I look then get posing suits etc.... Also have to do it around my work schedule as it is too hard to get my monthly mandatory weekend off. How about you? Got anything in mind?
It will be masters fbb for me. Don't know what weight class I will fall into yet. I was hoping LW but it might be MW for any masters open category.

Ahh ha ha *lol* same here - I gotta get the fat off my booty before I can even think about competing. I hide my bodyfat very well and, I "know" that it is still "well over" 25% right now. All I know is, this is going to be one hell of a LOOOOOONG YEAR for me. I started dieting in December '08 and, I'm determined not to stop until I see abs! -- If/when I do compete, I'm confident I'll be competing as a bodybuilder as well. And once May 16th gets here, I'll have a better idea of what I have to work with under most of this BF and, I'll decide on a show from there.

:)

[IRONURSE]

Pic Update:
Abs are on vacation ... lol ... as I was trying to put some size on the last 4-6 weeks. I am holding some serious water weight in the midsection and pinching about 1/2" fat.
My Digits:
Age : 40
Weight: 122.2 lbs
Height : 5'.5 3/4''
Biceps : 12" L/R
Quads : 19 1/2" L/R
Calves : 13 1/2" L/R
Chest : 36"
Waist : 25"
Hips : 35"

[Kelly Baker]

Your progress is looking good! How's the elbow tendinitis treating you? (I have it in my wrists and when if flares up...ugh!)

[IRONURSE]

Your progress is looking good! How's the elbow tendinitis treating you? (I have it in my wrists and when if flares up...ugh!)

Thanks Kelly!

The tendonitis is getting better this week. I've been doing Alleve before and after working out and ice (when I can remember to do it right away). I'm still using my neoprene sleeve while working out. The compression seems to help alot.

When I first started lifting my wrists and fingers would go numb. Almost like having carpal tunnel syndrome. My husband suggested that I change my workout gloves to some that have more wrist support and a velcro wrap around the wrists. Seemed to cure that problem rather quickly for me. I feel your pain on that one!

:)

[Kelly Baker]

Thanks Kelly!

The tendonitis is getting better this week. I've been doing Alleve before and after working out and ice (when I can remember to do it right away). I'm still using my neoprene sleeve while working out. The compression seems to help alot.

When I first started lifting my wrists and fingers would go numb. Almost like having carpal tunnel syndrome. My husband suggested that I change my workout gloves to some that have more wrist support and a velcro wrap around the wrists. Seemed to cure that problem rather quickly for me. I feel your pain on that one!

:)

Good call on the Alleve pre and post workout and that neoprene sleeve probably helps a ton!

I'm lucky that I don't go numb when it flares, but I do get stabbing pains that fire up into my elbows. It feels like someone driving a railroad spike into my wrists. I got it from mountain biking in both wrists at the same time. The doctor's visit for that was no fun.

[IRONURSE]

03/09/09
Free Day and Cardio

Today I concentrated on 2 areas that need some improvement since I have another extra day at the gym this week. Actually 2 extra days as I doubled up over the weekend.


Biceps:
BB Curls:
1/15 @ 50 lbs, 1/12 @ 50 lbs, 1/10 @ 50 lbs, 1/8 @ 50 lbs
1/12 @ 60 lbs, 1/10 @ 60 lbs, 1/10 @ 60 lbs, 1/12 @ 60 lbs

Preacher Curl Machine:
1/12 @ 80 lbs, 1/10 @ 90 lbs, 1/15 @ 75 lbs, 1/21 @ 65 lbs

Concentration Curls:
1/15 @ 30 lbs, 1/12 @ 35 lbs, 1/10 @ 40 lbs, 1/8 @ 45 lbs


Quads:
Leg Ext: (legs seperate)
1/30 @ 30 lbs (L/R), 1/20 @ 40 lbs (L/R), 1/20 @50 lbs (L/R)

Leg Ext: (w/ legs together)
1/20 @ 110 lbs, 1/15 @ 115 lbs, 1/12 @ 125 lbs, 1/10 @ 135 lbs

Hammer Strength Incline Leg Press:
4/10 @ 140 lbs (70 lbs on each side)


Cardio:
Stairmaster (Stepmill)
30 mins / alternating levels to 9 / 225 cals / 115 floors / 1.56 miles

[IRONURSE]

03/09/09
Cardio #2, Abs

Cardio #2:
Treadmill at 12% incline, 30 mins, 2.8 - 3.8 variable speeds
225 calories, 1.45 miles

Abs:
Rope Pulldowns: 2/25 @ 42.5 lbs
2/25 @ 50 lbs

Ab machine: 2/25 @ 80 lbs
2/25 @ 85 lbs

[Fit_5"3]

Hello!
Your transformation pics look stellar! Congrats!

First show this year - - very exciting! I will for sure be following along. I'm considering bodybuilding after this figure season...... I wanna dance on stage!

Best of luck to you, and I hope I can help in the areas I have knowledge! :)

[IRONURSE]

Hello!
Your transformation pics look stellar! Congrats!

First show this year - - very exciting! I will for sure be following along. I'm considering bodybuilding after this figure season...... I wanna dance on stage!

Best of luck to you, and I hope I can help in the areas I have knowledge! :)

Hey Fit. Thanks for stopping by. Jump in on anything, I can use all the help I can get! Feel free to PM me as well. :)

[IRONURSE]

03/10/09
Free Day At The Gym!
I picked 3 excercises and did some cardio.
We scored a free pass at LAF so we are trying it out for a while. So far so good. Not nearly as crowded as our small Gold's Gym. All the equipment works and there is plenty to go around so no waiting. I like having more choices too. I'm going to work on using some different equipment and concentrate on definition more than size. Consequently some workouts will be with considerably less weight than I have been lifting but with more reps and sets.

Rev Pec Deck:
3/12 @ 45 lbs
3/10 @ 55 lbs
3/15 @ 40 lbs

Low Cable Rows: (Alternating L then R)
3/12 @ 45 lbs
3/10 @ 55 lbs
3/15 @ 35 lbs

High Rows (Hammer Strength Iso):
3/12 @ 45 lbs (each side)
3/10 @ 55 lbs (each side)
3/15 @ 35 lbs (each side)

Cardio:
Precor
30 mins / Multi Inclines / Multi Resistance / 245 cals / 1.45 miles

[Valkyrie]

Love the transformation pics! :) Great work.

[IRONURSE]

Love the transformation pics! :) Great work.

Thanks Valkyrie! :)

[IRONURSE]

03/11/09
Abs/Cardio and a few other things .....

All of these machines are different than the ones I was using at Gold's so it will take some time getting used to them. Thought today would be a good time to try them out. Light - Moderate weight, higher reps.

Glute Machine:
1/12 @ 60 lbs
1/12 @ 50 lbs
1/15 @ 40 lbs

Standing Leg Curl:
1/12 @ 15 lbs each leg
1/10 @ 20 lbs each leg
1/10 @ 25 lbs each leg

Standing Calf Raise:
1/25 @ 75 lbs
1/20 @ 90 lbs
1/20 @ 105 lbs

Hip Abductor:
1/15 @ 100 lbs
1/12 @ 115 lbs
1/10 @ 120 lbs

Hip Adductor:
1/15 @ 100 lbs
1/12 @ 115 lbs
1/10 @ 120 lbs

Ab Crunch Machine:
2/25 @ 80 lbs
2/25 @ 85 lbs

Torso Machine:
1/15 @ 50 lbs, 70 lbs, 90 lbs

Cardio:
Treadmill
30 mins / multi elev up to 12 / multi speeds up to 3.8 / 225 cals / 1.2 mi


It's back to work tonight. Schedule will be as follows for the next week:
Thurs: Sleep / ??? @ gym (Depends on how I feel and energy level!)
Fri: Back / Biceps + Cardio
Sat: Legs / Cardio / Abs (Work Sat Night)
**Sun: Sleep / (Work Sun Night)**
Mon: Chest / Triceps + Cardio
Tues: Cardio / Abs + Focus Areas Of Choice
Wed: Shoulders + Cardio / (Work Wed Night)
**Thurs: Sleep / (Work Thurs Night)**
:D

[IRONURSE]

03/12/09
Cardio: 1 hour!

Stairmaster:
25 mins / 1.7 mi / 73 floors / multi speed levels / 200.7 cals

Treadmill:
15 mins / 1.16 mi / 12-15 incline / 2.8-3.8 speed / 125 cals

Precor:
20 mins / 1.8 mi / multi inclines and resistance / 170 cals

Ok, well I have been in the gym 6 days in a row. So taking a break from lifting and did just cardio today. :D

[Fit_5"3]

Have a good rest day!

[Valkyrie]

Rest is good! :D Enjoy it.

[IRONURSE]

Thanks Fit and Valkyrie. I needed the rest badly! However, being the OCD that I am I just had to go to the gym today so I lifted moderately and witheld cardio / abs. LOL! :)

PS: I slept almost 7 hours yesterday after work 9am - 4pm, then went to the gym for cardio , back to bed 10 pm - 7am .... so I knew I was exhausted!

[IRONURSE]

03/13/09
Back / Bi / Some Shoulders By Default!

EZ Bar Curls:
3/15 @ 40 lbs
3/12 @ 50 lbs
3/10 @ 60 lbs

Concentration Curls w/ low cables:
3/12 @ 40 lbs
3/10 @ 45 lbs
3/10 @ 50 lbs

Preacher Curls:
3/10 @ 80 lbs L/R
3/10 @ 95 lbs L/R
3/8 @ 115 lbs L/R

High Rows (Iso):
3/12 @ 40 lbs L/R
3/10 @ 50 lbs L/R

Low Back Machine:
2/20 @ 100 lbs
2/15 @ 115 lbs

Lat Pulldowns:
3/10 @ 100 lbs
3/10 @ 115 lbs

Pullovers:
3/10 @ 50 lbs
3/10 @ 65 lbs
3/10 @ 75 lbs

No cardio or abs today. I have been in the gym 7 days in a row so I am trying not to overtrain. Did only cardio yesterday and no lifting but still feeling a little run down.
For 3 weeks I have a 5-day training split Fri-Tues then on the week I work Sat/Sun nights my training split is Fri/Sat/Mon/Tues/Wed. This is why a new training weeks for me will start on Friday's. (I have been in a class the last 6 weeks and my work schedule was all fouled up so that is why I had the extra days in the gym.)
:D

[IRONURSE]

03/14/09
Leg Day + Cardio / Abs

Squats:
3/15 @ 95 lbs, 3/10 @105 lbs, 3/10 @ 115 lbs
(slow on down / explosive up, very deep squats)

Leg Extensions:
3/15 @ 115 lbs, 3/10 @ 125 lbs

Leg Press:
3/15 @ 200 lbs, 1/12 @ 235 lbs, 3/10 @ 275 lbs

Seated Calves:
3/15 @ 115 lbs, 3/15 @ 130 lbs, 3/15 @ 145 lbs

Cardio:
Treadmill
15 degree / 2.8-3.8 variable / 25 mins + 5 min cool down / 200 cals

Abs:
Stomach Vac's
Ball Crunches
Pelvic Lifts w/ knee ins and kick outs


My other half took the day off from the gym so I hit Gold's since it was closer to home. This limited what I could do as the Sat morning crowd was napping on most of the equipment. It's time to sleep then off to work tonight. No gym tomorrow as I will be sleeping all day then working tomorrow night. I'll be back at it on Monday. :)

[IRONURSE]

03/16/09
Chest / Abs

Incline Press:
1/10 @ 50 lbs, 1/8 @ 55 lbs, 1/6 @ 60 lbs
Fly Machine:
1/10 @ 50 lbs, 1/8 @ 60 lbs, 1/6 @ 70 lbs
Decline Press Iso:
3/10 @ 45 lbs (Each Side)
Cables:
1/15 @ 10lbs, 1/15 @ 20 lbs, 1/10 @ 20 lbs, 1/12 @ 15 lbs
Pec Deck:
1/12 @ 55 lbs, 1/12 @ 60 lbs, 1/10 @ 70 lbs
Vertical Press:
1/12 @ 50 lbs, 1/10 @ 65 lbs, 1/8 @ 75 lbs

Abs:
Floor Excercises
Ball Excercises

Would like to have done a diffferent workout today but had to change my schedule and hit it after work this am. Pretty low energy level so just stuck to mainly machines. Chest is my weakest body part so the best I can say for today is:
I showed up.

[IRONURSE]

03/17/09
Triceps / Abs / Cardio

Straight Bar Push Downs:
1/15 @ 32.5 lbs
1/12 @ 37.5 lbs
1/10 @ 42.5 lbs
1/8 @ 47.5 lbs
1/15 @ 40 lbs

Rope Pulls:
1/15 @ 32.5 lbs
1/12 @ 37.5 lbs
1/10 @ 42.5 lbs
1/10 @ 47.5 lbs
1/15 @ 42.5 lbs

Tri Extension:
2/15 @ 40 lbs
2/12 @ 50 lbs
2/10 @ 65 lbs

Seated Dips:
2/15 @ 100 lbs
2/12 @ 110 lbs
2/10 @ 120 lbs

Abd Pullovers:
2/25 @ 80 lbs

Abd Pushdowns:
2/25 @ 80 lbs

Cardio:
Stepmill
20 mins / 205 cals / Multi Levels / 75 floors

[IRONURSE]

03/18/09
Shoulders / Some Back / Cardio

High Row (Hammer Strength Iso):
2/15 @ 35 lbs (each side)
1/12 @ 45 lbs (each side)
1/12 @ 55 lbs (each side)
1/15 @ 50 lbs (each side)

Low Row Cables (L then R):
2/15 @ 45 lbs
2/10 @ 60 lbs

Shoulder Press (Hammer Strength Iso):
4/10 @ 45 lbs (each side)
1/8 @ 50 lbs (each side)
1/6 @ 60 lbs (each side)

Nitro Nautilus Shoulder / Back Pullover:
3/12 @ 65 lbs
3/10 @ 70 lbs
3/8 @ 75 lbs

Reverse Pec Deck:
1/15 @ 55 lbs
1/12 @ 60 lbs
1/10 @ 65 lbs

Lateral Raise Machine:
1/12 @ 40 lbs
2/10 @ 45 lbs
2/10 @ 50 lbs
1/12 @ 55 lbs

Cardio:
Precor
25 mins / 235 cals / 2.25 mi / variable levels and elevation

Very slow controlled reps today.
Work tonight , no gym tomorrow as I have to work again tomorrow night so I'll be sleeping all day. Next gym rotation is Fri - Tues.
:D

[IRONURSE]

Took Friday off. I was really feeling run down and overtrained.

03/21/09
Back / Bi / Abs / Cardio

BB Curls:
4/10 @ 60 lbs
"21" @ 50 lbs
4/12 @ 50 lbs

Preacher Curls:
4/10 @ 75 lbs
4/10 @ 80 lbs

Cable Concentration Curls:
3/10 @ 40 lbs L/R
3/10 @ 45 lbs L/R

Overhead Cable Curls:
3/10 @ 15 lbs L/R with 3 second holds

Nitro Lat Pulldown (2 handle):
1/15 @ 80 lbs
3/10 @ 115 lbs

Nitro Pullover:
15/12/10 @ 65 lbs
3/10 @ 75 lbs

Back Extension Machine:
3/10 @ 115 lbs

Abs:
Pushdown Machine:
2/25 @ 80 lbs
Pulldown Machine:
2/25 @ 80 lbs

Cardio:
Precor
25 mins / 210 cals / 2.4 mi / multi ramp incline and resistance

Treadmill
15 mins / 106 cals / 1.2 mi / 10 - 12 incline / 3-3.5 speed

Weight Update: 121.2 lbs

[IRONURSE]

03/22/09
Legs

Leg Press:
1/15 @ 180 lbs
2/12 @ 195 lbs
3/10 @ 240 lbs
3/10 @ 285 lbs
10/8/6 @ 300 lbs

Seated Calf (Plate Loaded):
1/25 @ 45 lbs
1/20 @ 70 lbs
1/15 @ 90 lbs
1/10 @ 100 lbs

Nitro Leg Extension:
1/15 @ 115 lbs
1/12 @ 125 lbs
3/10 @ 135 lbs
10/8/6 @ 145 lbs

Prone Leg Curl:
3/10 @ 55 lbs
3/10 @ 65 lbs
10/8/6 @ 145 lbs

Glute Machine:
1/10 @ 50/60/70

Cardio:
Stepmill
20 mins / 125 cals / level 6

[IRONURSE]

03/23/09
Shoulders

Shoulder Press: (Hammer Strength Iso / Each Side)
12/10/8 @ 45 lbs
3/10 @ 50 lbs
3/10 @ 45 lbs

Side Lat Raises:
3/10 @ 40 lbs
3/10 @ 50 lbs
10/8/6 @ 60 lbs

Rev Pec Deck:
3/10 @ 55 lbs
3/10 @ 65 lbs
3/10 @ 70 lbs

Pec Deck:
3/10 @ 55 lbs
3/10 @ 65 lbs
3/10 @ 70 lbs

Shrugs:
1/10 @ 95 lbs
1/10 @ 115 lbs
1/10 @ 125 lbs

Cardio:
Stepmill
25 mins / 212 cals / 77 floors / 2.2 mi / level 5,6

Abs:
Stomach Vacs x 100

[Valkyrie]

Looking good. You're just rockin' along nicely.

[IRONURSE]

Looking good. You're just rockin' along nicely.

Thanks! I am trying to get a new workout together, looking at doing a show in August, I found one that has masters fbb division .... if I can get my additional supps in the next 2 weeks and shape where it needs to be in time to order a posing suit. Since it is my first time competing I am not sure what size to order.
Men have it so much easier when it comes to ordering posing trunks! My husband just ordered 2 new ones without giving it a second thought.
:D

[IRONURSE]

Abs / Cardio / Pull-ups

Pull-ups
4/15

Abs:
Ab Push Down Machine:
4/25 @ 85 lbs

Torso Machine:
3/12 @ 70 lbs (L then R alternating)

Cardio:
Precor:
20 mins / fatburner auto / 115 cals
Stepmill:
20 mins / fatburner auto / 125 cals

I didn't have my book with me to write down other stats on cardio.

I work Tues, Wed, Thurs nights so I will be back at it on Friday!

:)

[Valkyrie]

Thanks! I am trying to get a new workout together, looking at doing a show in August, I found one that has masters fbb division .... if I can get my additional supps in the next 2 weeks and shape where it needs to be in time to order a posing suit. Since it is my first time competing I am not sure what size to order.
Men have it so much easier when it comes to ordering posing trunks! My husband just ordered 2 new ones without giving it a second thought.
:D
Good for you. :cool: I have no idea how to size those suits. I've never needed one. I'm sure someone can give you a general idea though.

[IRONURSE]

Update:
I've been in the gym doing the usual Fri, Sat, Sun.
Fri - Bi/Tri,abs, cardio; Sat - Legs, abs; Sun Pull-ups, abs, cardio .....

I have decided on an August contest date so I will be embarking on that training this week. I am starting a new supplement cycle which will likely blow me up like a whale for 12 weeks ,but, in spite of that I will post progress pics weekly.
All suggestions welcome :)

[IRONURSE]

Update:

Well, hubby and I have been busy with his contests. He took 1st Masters 40+, 1st Overall Masters and 1st Heavyweight at NPC Atlanta 04/03, then 2nd Heavyweight at Europa 04/18.

I am still training hard in the gym but after being accused of being a figure girl countless times ,at Europa this past weekend, I have decided that perhaps I don't have the size yet for bb competition at this time. That being said, I am going to forgo planning a contest this season and concentrate on working hard on growth and hit the 1st available contest in March 2010.

As I see changes I will post pics. I doubt seriously that it will be more frequent than monthly at best.

:)

[Kelly Baker]

Or, you could just compete in Figure to have a taste of the stage and focus on BB next year! You look good, and you should get out there to show everyone!

[IRONURSE]

Or, you could just compete in Figure to have a taste of the stage and focus on BB next year! You look good, and you should get out there to show everyone!

I was thinking bikini .... LOL! I am cool just waiting until I know I will not embarass myself up on the stage. We have been spending a ton of time and $$$ on hubby's competitions (about $1300 on 2 comps this month) so it makes sense to me to just work on my physique and make the most of competition when the time is right. I'll keep you posted.

:flex: