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kimm4
12-10-2009, 03:24 AM
Wow, I finally made it. Freebirdmac directed me to this site a while back. I'm here to journal, support and motivate anyone and everyone. Quick backround, I've been training for over 20 years, been competing for over 10. My focus right now is building and I plan getting back on stage in Oct of 2010.

Last couple workouts:

Tues

Back/Shoulders

HS high grip pulldowns
115 x 12
135 x 10
140 x 8
160 x 6

HS 1 arm low row ss w/Straight arm pulldowns

Low row
70 x 8
70 x 8
75 x 8
80 x 7

Straight arm pulldowns
40 x 12
40 x 12
50 x 10
60 x 8

Cobras
80 x 12
90 x 10
100 x 8
90 x 10

Seated BB overhead press
75 x 10
75 x 10
85 x 8
95 x 6

Front DB raise
30's x 10
35's x 8
40's x 6
35's x 8

1 arm DB rear delts
25's x 10 x 3

Side DB laterals
25's x 10
30's x 8
35's x 8 x 2

Med grip pullups
6, 6, 6

Wed

Legs...it was long and brutal...but worth it!

Leg ext
90 x 10
100 x 8
80 x 12
130 x 6
90 x 12

Leg press
260 x 12
300 x 10
320 x 8
280 x 10
350 x 8

Overhead squats (It's been a while and my form felt off. But I kept going back to the bar only because I wanted to do them)
bar x 15
65 x 6 (lost my balance and almost fell backwards...threw down the weight and screamed out WTF!! made me feel better...)
bar x 15
65 x 10
65 x 10
bar x 12

Seated calf machine
190 x 15
150 x 10 w/5 sec hold each rep
170 x 20
210 x 12 slow reps

Single leg lunge (smith machine) ss w/Donkey calf raises

Single lunge
65 x 12
65 x 12
95 x 10
105 x 10
bar x 15 (nothing left here)

Donkey raises
280 x 12
230 x 15 5 sec hold with each 5 reps
250 x 20

Have a great night everyone.

freebirdmac
12-10-2009, 06:54 AM
Yes!!!! I'm so glad you decided to join in here :yep:

fatbackgoal
12-10-2009, 08:26 AM
Welcome aboard. What competitions have you taken part of?

kimm4
12-10-2009, 08:58 AM
Yes!!!! I'm so glad you decided to join in here :yep:

Nice to be here!

kimm4
12-10-2009, 09:03 AM
Welcome aboard. What competitions have you taken part of?

Thanks for the welcome. I've been competing in natural bb for over 10 years. I've competed in the ANBC, OCB, NGA, NPC, INBF, USBF, BLNPA...Lots of shows, tons of hardware and many new friends along the way. It's been a great journey and I'm still having fun!

joedemarco
12-10-2009, 10:38 AM
Welcome, Kim! Good luck with your training for the upcoming year.

bodyhard
12-10-2009, 11:11 AM
Who the fuck are you, do I know you? :D :D


Waaaazzzzuuuppp from the boogie down Bronx!

Big ups, will check in!

blu2xtreme
12-10-2009, 11:43 AM
Way cool to see you - your definitely one of the main reasons I made it as far as I have.
Great to see you here:)

freebirdmac
12-10-2009, 12:17 PM
Kim, are you doing a short lean out period and then going back to bulking before your comp prep starts? Or still in bulk mode?

Capt_lou
12-10-2009, 08:24 PM
Hey Kim mmmmmmmmmmmmm :hmn:

BTW you don't have to say WTF here lol

kimm4
12-11-2009, 01:51 AM
Kim, are you doing a short lean out period and then going back to bulking before your comp prep starts? Or still in bulk mode?

Right now I'm just sitting tight maintaining. This is like the first time in years when I don't have a plan...LOL. I think I want to focus on just getting through the holidays and then decide what I want to do.

kimm4
12-11-2009, 01:52 AM
Welcome, Kim! Good luck with your training for the upcoming year.

Great to see you here Joe, thank you!

kimm4
12-11-2009, 01:52 AM
Who the fuck are you, do I know you? :D :D


Waaaazzzzuuuppp from the boogie down Bronx!

Big ups, will check in!

Oh it's been a while indeed! How are you? Glad to see you here!

kimm4
12-11-2009, 01:54 AM
Hello Blu, hello Capt! I've missed you!

Today was off day from training and cardio only...nothing exciting to report.

GirlyMuscle
12-11-2009, 01:56 AM
Welcome! Cool name for a journal. Wish I'd thought of it.

blu2xtreme
12-11-2009, 02:02 AM
Hello Blu, hello Capt! I've missed you!

Today was off day from training and cardio only...nothing exciting to report.


Hate those kind of days :p

Looking foward to your journal being over here ...
Now that Pam and you are here too this master section will rock:D

fatbackgoal
12-11-2009, 10:04 AM
Kimm,

I am always curious to hear how folks who have been in shows go about setting up their offseason and prep schedule so if you dont mind could you share a little insight into how you prepare?

buckimscl
12-11-2009, 03:37 PM
Checkin in Kimm. Oh by the way I'm Bucki kind of like the activities director for the Master's forum.....(self-appointed). :)

gman
12-11-2009, 05:27 PM
when is our bus trip to the outlet mall?

blu2xtreme
12-11-2009, 06:25 PM
when is our bus trip to the outlet mall?

Did someone say mall?:p

gman
12-11-2009, 06:29 PM
Did someone say mall?:p

all us senior citizens are going to go, would you like to chaperone?

buckimscl
12-11-2009, 06:31 PM
We are stopping for hot fudge sundaes on the way make sure you bring your teeth.

blu2xtreme
12-11-2009, 06:33 PM
all us senior citizens are going to go, would you like to chaperone?

Would love to go with you old guys:D

Kimm will learn that Journals here are not off limits for misc:yep:

kimm4
12-11-2009, 09:52 PM
Thanks so much for the warm welcomes...much appreciated! I've been damn busy, but later tonight I will have more time to look around and hit as many journals as I can...I'm looking forward to it!!

TGIF what more can I say! Finished up my online xmas shopping, couple more gift cards and I'm done! http://assets.bodybuilding.com/forum/images/smilies/smile.gif What's this Mall trip you all speak of? My goodness you wouldn't catch me dead in a mall. People are rude and fukin crazy...I don't like people much...so for their safety...I shop from home ;)

Hit the gym for bis/tris...blasted this workout it was awesome!

BB curls
75 x 10
85 x 10
75 x 10
100 x 4 (This is my best so far...I've wanting these for a while dammit!!)

1 Arm cable curls ss w/ High cable curl (small bar)

1 arm curls
40 x 12
40 x 12
50 x 10
50 x 8

High curls
80 x 10
80 x 10
90 x 10
90 x 8

Rope pressdowns
100 x 12
120 x 10
110 x 12
130 x 10

1 arm reverse pressdowns
40 x 10
30 x 15
30 x 15
40 x 10

Machine pressdowns
130 x 12
140 x 10
130 x 12
150 x 10

Chin ups
10, 8

Weighted bench dips
40 lbs x 30
50 lbs x 25

Have a great weekend everyone!

freebirdmac
12-11-2009, 09:59 PM
I'm with you, I hate the mall!!! I hate shopping period. If I could buy clothes, shoes, and food online I'd never go in a store :)

Damn Kim! Those bi curls are unreal!! Actually your tri press downs are huge too! :drool:

buckimscl
12-11-2009, 10:01 PM
Nice workout Kim. Good #'s!!

kimm4
12-11-2009, 10:05 PM
Kimm,

I am always curious to hear how folks who have been in shows go about setting up their offseason and prep schedule so if you dont mind could you share a little insight into how you prepare?

How I can make this simple without boring you to death. For the past 10 yrs I've been competing non stop. I've finally reached the point where I've nailed my conditioning, but I lack overall size. Kind of hard to add any decent size when constantly dieting for shows...lesson well learned. So, after my last show in 08 I decided to take a couple years off to focus on building. I chose to do a slow, clean bulk keeping my calories 200 above my maintenance. This way fat gains are minimal and it's much easier for me to track my progress. I just started adding a little cardio back into my program, I haven't done any cardio in almost 2 yrs.

My lifting is heavy year round, this never changes. I do very little cardio even during contest prep. When dieting for shows I go a little lower than the norm in my deficit, save all my energy for heavy lifting and NEVER EVER kill myself with cardio. This way I'm able to retain most if not all of my lean muscle. I do long slow dieting and always keep a huge variety of foods...this makes me a happy woman. :)

My past off seasons (which were really non existent) I'd keep my weight around 122 lbs.

But since I've finally taken some much needed time to build I sit between 130-135 lbs and I've managed to keep pretty lean.

I used to compete between 108-110 lbs.

I don't know what I will be competing at in 2010 and I really don't care...just want to nail conditioning.

kimm4
12-11-2009, 10:05 PM
Nice workout Kim. Good #'s!!

Thank you!!

Shariff Abel
12-11-2009, 10:07 PM
Thank you!!

Your welcome nice workout Kim

kimm4
12-11-2009, 10:08 PM
I'm with you, I hate the mall!!! I hate shopping period. If I could buy clothes, shoes, and food online I'd never go in a store :)

Damn Kim! Those bi curls are unreal!! Actually your tri press downs are huge too! :drool:

I hear ya...if I go to the store I better know exactly what I need so I'm in and out!

buckimscl
12-12-2009, 08:58 PM
Just checking in Kim!

kimm4
12-13-2009, 08:58 PM
Just checking in Kim!

Hey Bucki thanks for checkin in!

Hello peoples. This weekend involved finishing up xmas shopping, getting my tree and decorating.

Spent the day chilin and watching football.

Hope you all had a great weekend.

kimm4
12-15-2009, 12:01 AM
I hit the gym for a heavy full body workout. Focused on machine work today, just wanted to do something different. Been under some stress, think I lost my weekend job, haven't been sleeping at all and I'm just trying to get through the holidays without losing my mind.

Anyhoo...

Incline chest machine
135 x 10
150 x 10
165 x 8

Cybex lat pulldowns
170 x 10
190 x 8
210 x 7

HS behind the neck press
125 x 10
135 x 7
145 x 6

Hammer rope curls ss/ w Tri pressdowns

Rope curls
120 x 8
130 x 8
140 x 7

Tri pressdowns
70 x 12
80 x 10
90 x 10

Leg ext
120 x 10
130 x 8
130 x 8

Seated leg curls
150 x 8
160 x 7
160 x 8

Ab rope crunch
140 x 25
150 x 25
150 x 20

Hope you're all crushing your workouts and off to a great start to a new week!!

buckimscl
12-15-2009, 12:32 AM
Good numbers Kim....lot's of volume!

fatbackgoal
12-15-2009, 12:10 PM
Good work Kim...Keep your head up, things will turn around if you stay positive.

freebirdmac
12-15-2009, 12:37 PM
Sorry it's not a relaxing time of year for you. Phfftt. I really don't know anyone who relaxes this time of year. Maybe between Christmas and New Years.

If one job ends, another will begin. It's the upheaval and uncertainty that stinks. Have some more beer and let it pass you by :D

buckimscl
12-15-2009, 07:18 PM
Sorry it's not a relaxing time of year for you. Phfftt. I really don't know anyone who relaxes this time of year. Maybe between Christmas and New Years.

If one job ends, another will begin. It's the upheaval and uncertainty that stinks. Have some more beer and let it pass you by :D
Did someone say beer????:drool:

kimm4
12-15-2009, 08:50 PM
Mmmmmm beer...:)

Today was chest, solid workout feeling good!

Flat BB bench
105 x 10
105 x 10
125 x 8
135 x 7
145 x 5
115 x 10

Incline DB flys
50's x 10
45's x 12
55's x 10
60's x 8

Single arm pec dec
70 x 10
80 x 8
70 x 10
80 x 8

Pushups
25, 25, 20

Have a great night! :)

buckimscl
12-15-2009, 08:56 PM
Damn nice #'s on the incline flyes. Have a good evening!

GirlyMuscle
12-15-2009, 08:57 PM
Farkin' A! 60s on flyes! You rock woman!

kimm4
12-16-2009, 09:53 PM
My daughter had her Xmas concert tonight, so I hit the gym for a late workout. It was nice, had the whole place to myself!

Back/Shoulders solid workout today, everything felt good!

Wide lat pulldowns
150 x 10
170 x 7
160 x 8
180 x 5

1 Arm DB rows ss w/ Seated cable rows

DB rows
50's x 8
60's x 6
55's x 8
55'x x 8

Seated rows
110 x 10
120 x 8
140 x 7
130 x 8

Seated BB overhead press
75 x 10
85 x 7
85 x 8
95 x 6

Upright cable rows ss w/ 1 Arm side lat DB raise

uprights
110 x 12
130 x 8
150 x 7
140 x8

DB side laterals
25's x 10
30's x 8
30's x 8
35's x 6

Face pulls
90 x 8
100 x 8
90 x 8

Pullups (med grip)
7, 5, 5

Have a great night all! :)

freebirdmac
12-16-2009, 10:23 PM
Strong, strong woman here! I don't know how you can do pull ups at the end of your workouts :eek:

kimm4
12-16-2009, 11:14 PM
Strong, strong woman here! I don't know how you can do pull ups at the end of your workouts :eek:

Thanks girl. :) I can't do pullups in the beginning of my workouts. If I do them 1st, they bug the hell out of my shoulders. So I save them for the end...just to see what I got left in the tank.

Back is one of my strongest body parts no doubt.

bodyhard
12-17-2009, 01:21 AM
I hit the gym for a heavy full body workout. Focused on machine work today, just wanted to do something different. Been under some stress, think I lost my weekend job, haven't been sleeping at all and I'm just trying to get through the holidays without losing my mind.

Anyhoo...

Incline chest machine
135 x 10
150 x 10
165 x 8

Cybex lat pulldowns
170 x 10
190 x 8
210 x 7

HS behind the neck press
125 x 10
135 x 7
145 x 6

Hammer rope curls ss/ w Tri pressdowns

Rope curls
120 x 8
130 x 8
140 x 7

Tri pressdowns
70 x 12
80 x 10
90 x 10

Leg ext
120 x 10
130 x 8
130 x 8

Seated leg curls
150 x 8
160 x 7
160 x 8

Ab rope crunch
140 x 25
150 x 25
150 x 20

Hope you're all crushing your workouts and off to a great start to a new week!!

You're fucking killing it Kimm!

kimm4
12-17-2009, 02:47 AM
You're fucking killing it Kimm!

I'll take it for as long as I can get it!!

Thanks hun!! ;)

GirlyMuscle
12-17-2009, 06:43 AM
Dang! You kick my ass in upper body weights. Coolio!

kimm4
12-17-2009, 10:01 AM
Dang! You kick my ass in upper body weights. Coolio!

Thanks girl! Hope you're doing well!! :)

fatbackgoal
12-17-2009, 12:09 PM
Good workouts!!!

blu2xtreme
12-17-2009, 01:35 PM
Your numbers are always amazing
Cool new Holiday avi:)

kimm4
12-18-2009, 06:44 PM
Today was legs. I wasn't focused or into it at all. Got through it and we'll just leave it there.

Leg ext (drop set)
100 x 10
90 x 10
80 x 10
70 x 10

Leg press
260 10
280 x 10
300 x 10
320 x 10

Squats
140 x 10
160 x 10
185 x 8
185 x 8

Seated calf machine (drop set)
190 x 10
170 x 10
150 x 10
130 x 10

Seated leg curls
140 x 12
140 x 12
150 x 10
150 x 10

Front lunge (smith machine)
75 x 12
75 x 12
95 x 10

Enjoy your weekend.

freebirdmac
12-18-2009, 07:13 PM
Hehe, you still crush my focused, want to kick ass workouts :D

Enjoy your weekend!

tony63
12-21-2009, 09:19 AM
Today was legs. I wasn't focused or into it at all. Got through it and we'll just leave it there.

Leg ext (drop set)
100 x 10
90 x 10
80 x 10
70 x 10

Leg press
260 10
280 x 10
300 x 10
320 x 10

Squats
140 x 10
160 x 10
185 x 8
185 x 8

Seated calf machine (drop set)
190 x 10
170 x 10
150 x 10
130 x 10

Seated leg curls
140 x 12
140 x 12
150 x 10
150 x 10

Front lunge (smith machine)
75 x 12
75 x 12
95 x 10

Enjoy your weekend.

WOW- strong workout here Kimm.

IN for the wicked!!!!

blu2xtreme
12-21-2009, 10:19 AM
Morning Kimm have a Great Week

buckimscl
12-21-2009, 02:40 PM
Good afternoon Kimm

kimm4
12-21-2009, 08:06 PM
Happy Monday all! Thanks for the constant support, always appreciated! :)

Chest

Flat bench DB press
55's x 12
50's x 12
65's x 9
70's x 5 (finally got em!)

HS incline press
140 x 8
160 x 7
140 x 10
170 x 5

Cable crossovers
50 x 10
60 x 8
60 x 8
70 x 5

Pushups
40, 30, 20

Have a great night! :)

freebirdmac
12-21-2009, 08:32 PM
70's!!! That's awesome Kim :excited:

fatbackgoal
12-21-2009, 08:48 PM
Some serious weight being lifted. Good stuff!!

kimm4
12-21-2009, 10:36 PM
70's!!! That's awesome Kim :excited:

I wonder how much more I could push if I used a spotter? I'm too damn stubborn and picky when it comes to spotters...I like training alone. :)

kimm4
12-21-2009, 10:36 PM
Some serious weight being lifted. Good stuff!!

Thank you! :)

buckimscl
12-22-2009, 07:39 AM
Very good numbers Kim. Nice job on the 70's!

freebirdmac
12-22-2009, 08:24 AM
No doubt you could lift more with a spotter. Getting those dumbbells up is hard and the weaker part of the lift. Maybe as much as 10-20 pounds over the presses themselves. On bb press the psychological confidence increase is probably worth the same 10-20 pounds. Or more.

Without a spotter you could do both in the squat rack and get some of these Amazon.com: Power Hooks Dumbbell Power Hooks for Free Weights Dumbbells & Bars: Sports & Outdoors

GirlyMuscle
12-22-2009, 08:36 AM
No doubt you could lift more with a spotter. Getting those dumbbells up is hard and the weaker part of the lift. Maybe as much as 10-20 pounds over the presses themselves. On bb press the psychological confidence increase is probably worth the same 10-20 pounds. Or more.

Without a spotter you could do both in the squat rack and get some of these Amazon.com: Power Hooks Dumbbell Power Hooks for Free Weights Dumbbells & Bars: Sports & Outdoors (http://www.amazon.com/Power-Hooks-Dumbbell-Weights-Dumbbells/dp/B0008NPT2I)

Those things are awesome! Sledge and I were just talking about how we could push more weight if we could get the DBs up into position. Thanks for posting that!

tony63
12-22-2009, 08:38 AM
Happy Monday all! Thanks for the constant support, always appreciated! :)

Chest

Flat bench DB press
55's x 12
50's x 12
65's x 9
70's x 5 (finally got em!)

HS incline press
140 x 8
160 x 7
140 x 10
170 x 5

Cable crossovers
50 x 10
60 x 8
60 x 8
70 x 5

Pushups
40, 30, 20

Have a great night! :)

Bab ass lifts, great job....


I wonder how much more I could push if I used a spotter? I'm too damn stubborn and picky when it comes to spotters...I like training alone. :)

I'm with you on this one. I always prefer to train alone. My intensity is usually much greater than most.
Keep bringing it...

kimm4
12-23-2009, 05:55 PM
Bis/Tris

BB curls
75 x 10
75 x 10
85 x 6
65 x 12

Close grip bench
115 x 8
115 x 8
125 x 7
135 x 5

Hammer rope curls
120 x 8
130 x 7
140 x 7
100 x 12

Rope pressdowns
110 x 12
120 x 10
130 x 10
120 x 12

Chinups
10, 8, 9, 6

1 arm reverse pressdowns
30 x 15
40 x 12
40 x 12
30 x 15

Wishing you all a safe and happy holiday! :)

fatbackgoal
12-23-2009, 08:43 PM
Another good workout. You have a good holiday as well.

gman
12-23-2009, 08:44 PM
I seriously want to be this strong someday

freebirdmac
12-23-2009, 09:21 PM
MerryChristmas

:jump:

kimm4
12-29-2009, 08:10 PM
Hello peoples. http://assets.bodybuilding.com/forum/images/smilies/smile.gif Hope you all had a great holiday! Hit some legs it was good.

Leg ext (drop set)
110 x 10
100 x 10
90 x 10
80 x 8

Leg press
250 x 12
300 x 10
330 x 8
380 x 8
300 x 12

Precor squats (squat rack and cage were being used...but these were better for my grip anyways)
160 x 12
160 x 12
215 x 10
215 x 10
235 x 8

Seated calves
190 x 12 (10 sec hold at end)
150 x 21
170 x 15 (last 5 3 sec holds)
150 x 21's x 2

DB reverse lunge
25's x 10
30's x 10 x 2

Pull throughs
100 x 10
120 x 10 x 2

freebirdmac
12-29-2009, 08:18 PM
Nice workout!

Happy New Year!!!

kimm4
12-30-2009, 08:09 PM
Happy Hump Day everyone. Hit the gym for some chest.

Good workout felt strong.

HS bench press
140 x 10
160 x 7
180 x 7
got greedy and went for the 200...only made it 1/2 way...(1/2 way is better than no way lol)
190 x 5 (i was happy!)
140 x 8

Incline DB flys
45's x 12
50's x 10
50's x 10
60's x 8

Pullovers (most do for lats, but these do hit my pecs so i do them occasionally)
60 x 12
70 x 10
70 x 10

Pec dec
90 x 10
100 x 8
80 x 12

Pushups
30 x 2

bodyhard
12-30-2009, 10:45 PM
Happy Hump Day everyone. Hit the gym for some chest.

Good workout felt strong.

HS bench press
140 x 10
160 x 7
180 x 7
got greedy and went for the 200...only made it 1/2 way...(1/2 way is better than no way lol)
190 x 5 (i was happy!)
140 x 8

Incline DB flys
45's x 12
50's x 10
50's x 10
60's x 8

Pullovers (most do for lats, but these do hit my pecs so i do them occasionally)
60 x 12
70 x 10
70 x 10

Pec dec
90 x 10
100 x 8
80 x 12

Pushups
30 x 2

As always excellent!

blu2xtreme
12-30-2009, 11:00 PM
Happy Hump Day to you Kimm

Your #'s always amaze me :hypno:

buckimscl
12-31-2009, 01:06 AM
Checking in Kimbo!!

joedemarco
12-31-2009, 12:21 PM
Impressive workout numbers....glad to see you going at it hard. Happy New Year!

Baldiewonkanobi
12-31-2009, 01:24 PM
Looking at that BW pic on your profile shows me amazing genetics and full muscle bellies. More pics please. Happy New Year.....

Baldie

kimm4
12-31-2009, 07:01 PM
Final workout of 2009 and it's been a great year!! http://assets.bodybuilding.com/forum/images/smilies/smile.gif I had to cut out 1 set from each, as the gym was closing early. Strong workout felt good!

Bis/Tris

BB curls
75 x 10
85 x 10
95 x 8

Tri pressdowns
70 x 15
80 x 12
90 x 10

Alt DB curls
25's x 10
30's x 8
35's x 6

Overhead tri rope ext
90 x 10
100 x 10
110 x 8

Chinups
BW x 8
20 lbs x 5, 5

Weighted dips
25 lbs x 10, 12, 10

Incline crunch
50 x 2

Ab rope crunch
140 x 25, 30

Wishing you all a safe and Happy New Year. Thanks so much for your constant support! :)

blu2xtreme
12-31-2009, 11:42 PM
Hope your New Years eve was a great one :)

kimm4
01-02-2010, 06:34 PM
This was my 1st workout of the new year. I crushed back/shoulders today good stuff! It was a lot of volume, but I did some supersets and ran exercises together. Little rest...just kept moving. http://assets.bodybuilding.com/forum/images/smilies/smile.gif

HS high grip pulldowns ss w/ Straight arm pulldowns
115 x 12
135 x 8
160 x 5
150 x 7

Straight arm pulldowns
50 x 10
60 x 8
60 x 8
50 x 10

Bent over cable rows
130 x 10
150 x 8
140 x 10
160 x 8

Cobras
90 x 10
100 x 10
90 x 12
110 x 8

HS behind the neck press
110 x 10
130 x 7
130 x 8
115 x 10

DB shrugs ss w/ Upright DB rows

DB shrugs
75's x 10
80's x 8
70's x 10
75's x 8

Upright DB rows
25's x 12
35's x 8
40's x 7
30's x 12

Front BB shoulder raise
bar 45 x 10
55 x 8
55 x 8
50 x 10

Pullups
7, 5 (that was it I was done!)

Have a great weekend! :)

freebirdmac
01-04-2010, 06:45 AM
Happy Birthday Kim!!!

kimm4
01-04-2010, 04:16 PM
Happy Birthday Kim!!!

Oh thank you!

Today is a rest day and I'm not doing a damn thing!

Have a great day everyone! :)

blu2xtreme
01-04-2010, 04:42 PM
Oh thank you!

Today is a rest day and I'm not doing a damn thing!

Have a great day everyone! :)

Enjoy your Birthday and not doing a damn thing :yep:

bodyhard
01-04-2010, 04:48 PM
That ass shot in your AV is fucking hot! Way to go Kimm Happy B'day as well!

Hope the new year brings you all the joy, health, both mental and physical and happiness it can.

Big Ups from the Bronx!

kimm4
01-04-2010, 06:52 PM
Oh thanks so much everyone! It's been a great day! :) I actually changed my mind and went to hit some chest.

Incline BB bench (I have incline bb forever...)
95 x 10
115 x 6
105 x 10
115 x 7
125 x 4

Flat DB flys
50's x 12
60's x 10
55's x 12
65's x 8

Weighted dips
35 lbs x 8 x 3

Single arm pec dec
70 x 10
80 x 10
90 x 8

Enjoy your night!

kimm4
01-04-2010, 07:03 PM
corrected...;)

Incline BB bench (I have incline bb forever...)
95 x 10
115 x 6
105 x 10
115 x 7
105 x 8
125 x 4

bodyhard
01-05-2010, 05:43 PM
corrected...;)

Incline BB bench (I have incline bb forever...)
95 x 10
115 x 6
105 x 10
115 x 7
105 x 8
125 x 4

Have a question on this, why do you do 115lbs drop to 105 back up to 115 then drop back to 105 and then jump to 125?????

Baldiewonkanobi
01-05-2010, 06:58 PM
Have a question on this, why do you do 115lbs drop to 105 back up to 115 then drop back to 105 and then jump to 125?????

X 2



Baldie

kimm4
01-05-2010, 08:41 PM
Have a question on this, why do you do 115lbs drop to 105 back up to 115 then drop back to 105 and then jump to 125?????

If you follow my journal you'll see I do this a lot.

It's basically a wave loading type workout. There are many different ways to wave load. I find that this style training helps to increase strength, increase explosiveness, work capacity and will help a person bust through plateaus. The idea is to trick the mind/body into lifting heavier loads.

I might get my 1st set of 50 x 10. My 2nd set I'll go heavier for so many reps. Then I'll go back down to 50, but this time I'm able to get 12 reps (not always but I can usually get more)...constantly tricking my body to think it has to work harder...does that make sense?

kimm4
01-05-2010, 08:45 PM
Hi everyone, thanks so much for all the Bday wishes. http://assets.bodybuilding.com/forum/images/smilies/smile.gif Things are going great and 2010 is going to be a fantastic year! My business is picking up real fast and I'm working with a lot of new clients. Between the New Year's Resolutioners and Contest season approaching, I've got my work cut out of for me. I've added an additional page to my web site called Kims Playground. My normal journals here and on other boards give my basic day to day workouts. Kims Playground will be a little more in depth about me, what's going on in my life, my training, blah, blah, blah...I doubt I'll post in their daily as I just don't have the time, check it if you have a chance. www.iron-kim.com (http://www.iron-kim.com/)

I hit the gym for some back/shoulders. Workout was intense and I'm feeling real good.

Cybex lat pulldowns
150 x 12
170 x 10
190 x 8
210 x 5

Seated machine row (med grip)
70 x 10
90 x 7
80 x 8
70 x 12

Alt kettlebell rows
35's x 10
45's x 5
55's x 7

Arnold press
30's x 10
35's x 8
30's x 10
40's x 5

Upright BB rows
65 x 10
85 x 7
75 x 8
65 x 12

Alt Front DB raise
30's x 10
40's x 6
35's x 8

Rear delt raises
25's x 10
30's x 10
35's x 8

Pullups
8, 6, 7

Have a great night!

freebirdmac
01-05-2010, 08:54 PM
That's great Kim! You're awesome with your advice, you should make some money from it!

bodyhard
01-05-2010, 09:20 PM
If you follow my journal you'll see I do this a lot.

It's basically a wave loading type workout. There are many different ways to wave load. I find that this style training helps to increase strength, increase explosiveness, work capacity and will help a person bust through plateaus. The idea is to trick the mind/body into lifting heavier loads.

I might get my 1st set of 50 x 10. My 2nd set I'll go heavier for so many reps. Then I'll go back down to 50, but this time I'm able to get 12 reps (not always but I can usually get more)...constantly tricking my body to think it has to work harder...does that make sense?


Sort of muscle confusion but on the same set, hmm interesting.

blu2xtreme
01-05-2010, 09:39 PM
Great website - cool pics:)

I like the wave loading idea ...makes sense

buckimscl
01-06-2010, 12:06 PM
Checking in Kim

gman
01-06-2010, 12:11 PM
Great website - cool pics:)

I like the wave loading idea ...makes sense

I sometimes unintentionally do the wave load...:hypno:

kimm4
01-07-2010, 12:29 AM
Hey everyone, happy hump day! Hope you're all doing well and having a productive week. Today was legs, good stuff!

Leg ext (drop set)
110 x 10
100 x 10
90 x 10
80 x 10
back up to 120 x 8

Leg press
270 x 12
300 x 10
320 x 10
350 x 8
260 x 12

Zercher squats (these were new...love em!)
45 x 15 (to get balance and form down)
65 x 12
75 x 12
85 x 10 (these were hard)
95 x 10
45 x 20 (so done here...)

Seated leg curls
140 x 12
150 x 10
150 x 10
160 x 8
140 x 15

Donkey calf raises
305 x 15 x 2
280 x 21's x 2

Seated calves (drop set)
150, 130, 110 x 12
90 x failure

Single leg press
140 x 12
130 x 12

Have a great night!:)

blu2xtreme
01-07-2010, 01:20 AM
Googled the Zercher squats I think I will have Mike add them in for me next week.
I think I would like those - I Like new stuff:)

kimm4
01-07-2010, 02:31 AM
Googled the Zercher squats I think I will have Mike add them in for me next week.
I think I would like those - I Like new stuff:)

I'm sure you'll love them. Don't plan to go too heavy, because balancing/holding the bar in that position is tough. I can go ATG doing these easier than any other squat. They crush the hammies/glutes like you wouldn't believe.

Let me know how you like them. :)

gman
01-07-2010, 05:55 AM
those are the ones where you hold the bar in the crook of your elbows...correct?

bodyhard
01-07-2010, 03:08 PM
Hey everyone, happy hump day! Hope you're all doing well and having a productive week. Today was legs, good stuff!

Leg ext (drop set)
110 x 10
100 x 10
90 x 10
80 x 10
back up to 120 x 8

Leg press
270 x 12
300 x 10
320 x 10
350 x 8
260 x 12

Zercher squats (these were new...love em!)
45 x 15 (to get balance and form down)
65 x 12
75 x 12
85 x 10 (these were hard)
95 x 10
45 x 20 (so done here...)

Seated leg curls
140 x 12
150 x 10
150 x 10
160 x 8
140 x 15

Donkey calf raises
305 x 15 x 2
280 x 21's x 2

Seated calves (drop set)
150, 130, 110 x 12
90 x failure

Single leg press
140 x 12
130 x 12

Have a great night!:)

Fuck Kimm you're killing it on the legs, just goes to show you how you build that beautiful lower body of yours (which always has me drooling:drool: by the way, I am an ass man what can I say :D)

Is this your first time doing Zerchers? When I do them I keep my elbows inside my quads I see people doing them outside the quads, how did you do em?

Bob45
01-08-2010, 09:14 AM
This looks like a good journal to subscribe to. Hi, I'm Bob, haha.

GirlyMuscle
01-08-2010, 09:18 AM
Kimm, do you feel the Zercher squats with less weight do more for you than regular squats at a higher weight?

kimm4
01-08-2010, 11:42 AM
Fuck Kimm you're killing it on the legs, just goes to show you how you build that beautiful lower body of yours (which always has me drooling:drool: by the way, I am an ass man what can I say :D)

Is this your first time doing Zerchers? When I do them I keep my elbows inside my quads I see people doing them outside the quads, how did you do em?

Yup, 1st time doing them. I keep my elbows inside my quads as well, seems like it's easier to control the bar this way.

Thanks hun!! ;)

kimm4
01-08-2010, 11:48 AM
Kimm, do you feel the Zercher squats with less weight do more for you than regular squats at a higher weight?

I felt like I got more out of them indeed. The way the weight is held, it forces you to go total ATG. I have trouble going full ATG doing regular squats. My hamms/glutes were killing me when I left the gym and this is something that rarely happens with me. This and my heart rate was through the fuckin roof lol. :)

We'll see what happens.

kimm4
01-08-2010, 11:49 AM
This looks like a good journal to subscribe to. Hi, I'm Bob, haha.

Great to you here, thank you!! :)

kimm4
01-08-2010, 11:50 AM
those are the ones where you hold the bar in the crook of your elbows...correct?

Yes.

gman
01-08-2010, 11:51 AM
I might try these...my problem is I can't go ATG unless I have weight on my back pressing me down a little. Not sure if that makes sense or not to you...in other words, I can't squat ATG just doing bodyweight squats. I need weight to push me down.

Thinking I might have the same problem if I try Zercher's

kimm4
01-08-2010, 11:53 AM
I might try these...my problem is I can't go ATG unless I have weight on my back pressing me down a little. Not sure if that makes sense or not to you...in other words, I can't squat ATG just doing bodyweight squats. I need weight to push me down.

Thinking I might have the same problem if I try Zercher's

I def think you should give them a try, lemmie know how it goes!!

kimm4
01-08-2010, 11:54 AM
TGIF everyone! For those that didn't know I'm going to be a 1st time grandmother. http://assets.bodybuilding.com/forum/images/smilies/smile.gif

My daughter found out today that she's having a girl. They tried to find out last month but the baby's leg were crossed too tight...they tried everything...but she would not move lol.

A little part of me wanted a grandson. Only because I have 2 girls, but it's ok I'm still excited!

I'll be hitting the gym later today, so I'll be back with a workout.

freebirdmac
01-08-2010, 11:59 AM
Yay! A granddaughter! That's awesome!

I may try those Zercher's tonight :)

gman
01-08-2010, 12:01 PM
That's cool...I am not a grandfather yet, and hope it's not anytime soon...but I do want to be one someday!

kimm4
01-08-2010, 12:30 PM
That's cool...I am not a grandfather yet, and hope it's not anytime soon...but I do want to be one someday!

I was hoping it wouldn't be this soon myself...damn!!

gman
01-08-2010, 12:34 PM
I was going to say," I am not a grandfather, at least that I know of" ....but thought better of it! lol

kimm4
01-08-2010, 07:07 PM
TGIF everyone. I have some kind of stomach virus or something...I've been living in the bathroom for the past couple days. My Bday dinner was last night and I sent my family without me. I'm eating but my food is not staying with me...

Hit the gym for bis/tris. All my lifts were down, no focus at all...

BB curls
65 x 12
75 x 10
85 x 8
85 x 8

CLGB
115 x 8
115 x 8
125 x 8
128 x 8

High cable curl (small bar)
80 x 12
90 x 10
100 x 10
110 x 8

Tri pressdowns
70 x 12
70 x 12
80 x 10
80 x 10

Hammer DB curls
35's x 8
30's x 10 x 2

Overhead DB ext
45 x 12
50 x 12
55 x 10

Enjoy your weekend. http://assets.bodybuilding.com/forum/images/smilies/smile.gif

Bob45
01-08-2010, 07:18 PM
Happy Birthday. Congrats on becoming a Grandma soon. Hope you feel better! You still got a good workout in.

freebirdmac
01-08-2010, 08:16 PM
You're a better woman than I am. I stayed away from the gym Tues and Thurs with tummy issues. Feel better!

blu2xtreme
01-08-2010, 10:02 PM
Lots of nasty stuff going around - get better soon:)
and congrats

bodyhard
01-08-2010, 11:39 PM
TGIF everyone. I have some kind of stomach virus or something...I've been living in the bathroom for the past couple days. My Bday dinner was last night and I sent my family without me. I'm eating but my food is not staying with me...

Hit the gym for bis/tris. All my lifts were down, no focus at all...

BB curls
65 x 12
75 x 10
85 x 8
85 x 8

CLGB
115 x 8
115 x 8
125 x 8
128 x 8

High cable curl (small bar)
80 x 12
90 x 10
100 x 10
110 x 8

Tri pressdowns
70 x 12
70 x 12
80 x 10
80 x 10

Hammer DB curls
35's x 8
30's x 10 x 2

Overhead DB ext
45 x 12
50 x 12
55 x 10

Enjoy your weekend. http://assets.bodybuilding.com/forum/images/smilies/smile.gif

Kimm I really love your routines, short, simple yet very productive. I think too many people train with way too much volume and if you are not on steroids or some help too much volume can be counterproductive.

If there ever was a female that I would love to work out with you are definitely one of them! Have a great weekend!

buckimscl
01-09-2010, 08:00 AM
Hey Kim

Baldiewonkanobi
01-09-2010, 08:37 AM
TGIF everyone! For those that didn't know I'm going to be a 1st time grandmother. http://assets.bodybuilding.com/forum/images/smilies/smile.gif

My daughter found out today that she's having a girl. They tried to find out last month but the baby's leg were crossed too tight...they tried everything...but she would not move lol.

A little part of me wanted a grandson. Only because I have 2 girls, but it's ok I'm still excited!

I'll be hitting the gym later today, so I'll be back with a workout.

Another HOT grandma....cool.

Luvs my grandkids....21,18,18, 8 and 6. All were/are 4.0 sudents and athletes.

Baldie

freebirdmac
01-16-2010, 05:05 PM
Heard you've been sick for the past week. I hope you're coming out of it. This isn't the way to lose bulking fat :)

buckimscl
01-17-2010, 07:35 AM
Hope you're alright Kim.

kimm4
01-19-2010, 12:32 AM
Wow, it's been a while peoples, happy Monday to all! :) We got crushed with more snow. My husband had to work last night and the last I wanted him to do was come home in the morning and have to shovel. So at 1 a.m. I got myself dressed and went out and shoveled everything. I love shoveling at night. It's nice and quiet, the air was mild, it was a great!

I was sore today, so I didn't hit the gym till after. It was legs, strong but a tuff workout.

Leg ext
120 x 10
130 x 8
110 x 12
120 x 12
140 x 8

Zercher squats (I did these before leg press to see if I could hit bigger numbers this week...it was a good plan because I did!)
65 x 12
85 x 10
95 x 8
115 x 8
115 x 2
125 x 6 (I thought I was gonna die...had to sit for a min and gather my thoughts)
125 x 7

Leg press
260 x 10
280 x 10
300 x 8
320 x 8 (These were hard)

Smith machine front lunge
95 x 10
115 x 10
115 x 10 (Things were getting a little blurry and I was feeling a little dizzy...so I sat on the bench and focused because I wanted 1 more)
125 x 8

That was it, I couldn't do anymore...

blu2xtreme
01-19-2010, 12:38 AM
Way cool Kim that you did that for your husband
Hope I have a marriage like that one day:)

Loved the Zercher Squats :yep:

Have a great week!

buckimscl
01-19-2010, 07:46 AM
Glad to see you back Kim.

freebirdmac
01-19-2010, 09:07 AM
Snow shoveling in the dark... sounds like some sick cardio :)

bodyhard
01-19-2010, 01:40 PM
Wow, it's been a while peoples, happy Monday to all! :) We got crushed with more snow. My husband had to work last night and the last I wanted him to do was come home in the morning and have to shovel. So at 1 a.m. I got myself dressed and went out and shoveled everything. I love shoveling at night. It's nice and quiet, the air was mild, it was a great!



On the real, you are such a dime piece.

HeavyDutyGuy
01-19-2010, 08:07 PM
On the real, you are such a dime piece.

Wtf does that even mean? Lol.

Sledge
01-19-2010, 08:51 PM
On the real, you are such a dime piece.

Is that Americanese. I have no idea what you just said.

Mac
01-19-2010, 09:39 PM
a Dime piece

An extremely beatiful female.
Dammnn look at dime piece right there! That chick is bangin'!

bodyhard
01-20-2010, 01:29 AM
Wtf does that even mean? Lol.


Is that Americanese. I have no idea what you just said.

A dime you know 10, so out of a score of 1-10 she is a dime, a perfect 10!



a Dime piece

An extremely beatiful female.
Dammnn look at dime piece right there! That chick is bangin'!

LOL You see this is why me and this mother fucker are going to be able to hang at the Arnold!

kimm4
01-20-2010, 09:22 AM
On the real, you are such a dime piece.

Does this mean you want me to come shovel your driveway...cuz you know I will...;)

Digging the new avi...looking great as always!! :)

kimm4
01-20-2010, 09:33 AM
Happy hump day all...man the weekend is almost here.

I forgot to post my workout last night. I was in the middle of getting a late dinner on the table...I swear my mind is fuckin gone! Anyhoo, my legs are still screaming from Monday's workout. I normally don't get sore until a few days after I train legs...but this time they were sore by the next morning and have been ever since...

Today is my 14 yr Anniversary. :) I don't think we'll be doing anything. My husband is not feeling well, he caught what I had last week. Not sure if I'm training today, between my last couple workouts and yes more shoveling last night...I'm fuckin beat. We'll see.

Last night was Bis/Tris good stuff!

Bis/Tris

Hammer rope curls
100 x 10
120 x 8
110 x 10
drop set to 90 x 12

Close grip bench
95 x 10
115 x 8
125 x 5
120 x 8

Alt DB curls
30's x 10
35's x 7
40's x 5
35's x 7

Rope pressdowns
110 x 12
120 x 12
130 x 10
140 x 10

Chin ups ss w/ Overhead cable ext

Chin ups
10, 8, 6, 5

Cable ext
80 x 12
100 x 8
90 x 12
110 x 7

That's all I got for now. I will be getting caught up in journals today I promise!! :)

buckimscl
01-20-2010, 09:34 AM
Hardcore as always Kim!!

kimm4
01-20-2010, 09:37 AM
Hardcore as always Kim!!

Morning Bucki!!

Thank you!! :)

Mac
01-20-2010, 09:43 AM
Glad to see you're back. I hope you recover quickly and find your mind along the way too! :-D

bodyhard
01-20-2010, 11:58 AM
Does this mean you want me to come shovel your driveway...cuz you know I will...;)

Digging the new avi...looking great as always!! :)


Ohh Jesus if you were to show up at my front door, I would.....Ohh fuck let me be civil here :D :D ;)

Your so fucking hot, you need to change your AV so I can pay more attention to what you are actually doing ;)

kimm4
01-20-2010, 12:10 PM
Ohh Jesus if you were to show up at my front door, I would.....Ohh fuck let me be civil here :D :D ;)

Your so fucking hot, you need to change your AV so I can pay more attention to what you are actually doing ;)

LOL focus man focus!! ;)

kimm4
01-20-2010, 12:11 PM
Glad to see you're back. I hope you recover quickly and find your mind along the way too! :-D

Good to back!

Crap, I have so much catching up to do! :)

freebirdmac
01-20-2010, 12:13 PM
Glad you're back posting and happy anniversary!!

I hope you find your mind soon :D

bodyhard
01-20-2010, 12:34 PM
LOL focus man focus!! ;)


I am focusing women!! Just on the wrong fucking thing! And you know this, you are just bad for me ;)

Mac
01-20-2010, 01:07 PM
Your so fucking hot, you need to change your AV so I can pay more attention to what you are actually doing ;)

++

What he said.

bodyhard
01-20-2010, 09:55 PM
++

What he said.


lets sign a petition for her, if she wants us to pay more attention to her journal she has to remove the hot as Av's pics of her, if not we will continue commenting on her sexy ass self and not in a bodybuilding way! :D


Kimm you know I luv ya!

freebirdmac
01-20-2010, 10:01 PM
lets sign a petition for her, if she wants us to pay more attention to her journal she has to remove the hot as Av's pics of her, if not we will continue commenting on her sexy ass self and not in a bodybuilding way! :D


Kimm you know I luv ya!

Huh? Guys are trying to get hot avi's changed to bland ones so talk can be all about bodybuilding? :hypno:

bodyhard
01-20-2010, 10:15 PM
Huh? Guys are trying to get hot avi's changed to bland ones so talk can be all about bodybuilding? :hypno:


hmmm come to think of it, what the fuck is wrong with me???? :eek: :eek:


Kimm I take back what I said! :D

freebirdmac
01-20-2010, 10:18 PM
hmmm come to think of it, what the fuck is wrong with me???? :eek: :eek:


Kimm I take back what I said! :D

Whew! I thought I had entered some weird alternate universe!

bodyhard
01-20-2010, 10:37 PM
Whew! I thought I had entered some weird alternate universe!


For a minute there you did, thanks for slapping me back to reality!

AnglicanBeachParty
01-20-2010, 10:50 PM
hmmm come to think of it, what the fuck is wrong with me???? :eek: :eek:


Kimm i take back what i said! :d


lol.

kimm4
01-21-2010, 01:48 AM
lets sign a petition for her, if she wants us to pay more attention to her journal she has to remove the hot as Av's pics of her, if not we will continue commenting on her sexy ass self and not in a bodybuilding way! :D


Kimm you know I luv ya!

It doesn't matter what pic I post...you like me from all angles!!

bodyhard
01-21-2010, 01:57 AM
It doesn't matter what pic I post...you like me from all angles!!

:yep::yep::yep:

But I was thinking more along the lines of you just posting a pic of someone other than you. But then I thought (with the help of Pam) what the fuck was I thinking. No more pics of Kimm? I'll die.

kimm4
01-21-2010, 02:00 AM
:yep::yep::yep:

But I was thinking more along the lines of you just posting a pic of someone other than you. But then I thought (with the help of Pam) what the fuck was I thinking. No more pics of Kimm? I'll die.

I got it! :)

Well I was thinking how can he not check out my pic and read my workouts? I always imagined you as quite the multitasker...;)

bodyhard
01-21-2010, 02:09 AM
I got it! :)

Well I was thinking how can he not check out my pic and read my workouts? I always imagined you as quite the multitasker...;)

Well typically I am but when, ahem..you know, the eye is on the prize, well that kind of fucks the mental aspect of things a bit.

Let me give you a quick synopsis, your driving a car at 100 miles an hour, and you are looking straight ahead (the reading) you see something towards the drivers side window, (think of something that truly would catch your eye, well for me that is Kimms umm well you know) you turn your head, but remember you are going 100 miles and hours, so in order to get a perfect look your whole body has to turn to full appreciate the beauty of it, everythjing else in the front view flys by, do you really care?

kimm4
01-21-2010, 02:21 AM
Well typically I am but when, ahem..you know, the eye is on the prize, well that kind of fucks the mental aspect of things a bit.

Let me give you a quick synopsis, your driving a car at 100 miles an hour, and you are looking straight ahead (the reading) you see something towards the drivers side window, (think of something that truly would catch your eye, well for me that is Kimms umm well you know) you turn your head, but remember you are going 100 miles and hours, so in order to get a perfect look your whole body has to turn to full appreciate the beauty of it, everythjing else in the front view flys by, do you really care?

This is true.

I wonder how many people have done that and got in a car accident...hmmmm?

Capt_lou
01-21-2010, 01:59 PM
Morning Kim mmmmmmmmmmm :yep:

I agree with John, we need more pictures of you at different angles!

Bob45
01-21-2010, 02:19 PM
This is true.

I wonder how many people have done that and got in a car accident...hmmmm?

I've had to hit the brakes hard quite a few times.

bodyhard
01-21-2010, 10:31 PM
This is true.

I wonder how many people have done that and got in a car accident...hmmmm?

Never had an accident that was not sexual.

buckimscl
01-22-2010, 07:43 AM
What's up Kim?

kimm4
01-22-2010, 05:44 PM
What's up Kim?

Hi Bucki, not much glad the weekend is here. :)

TGIF what more can I say!

Chest

HS incline press
140 x 10
160 x 7
150 x 8
170 x 6

Flat bench DB press
55's x 10
55's x 10
60's x 8
60's x 8
65's x 7

Cable crossover (not the normal one I use so it felt different, was buggin my shoulder)
50 x 10
50 x 10
40 x 12
40 x 12

Floor wipers
105 x 20 x 3

Push ups
25 x 2, 20

Have a great weekend! :)

gman
01-22-2010, 05:45 PM
What is a floor wiper, Kim...I assume an ab exercise?

I just started doing ab work this week and always am looking for new ways to torture myself

kimm4
01-22-2010, 06:00 PM
What is a floor wiper, Kim...I assume an ab exercise?

I just started doing ab work this week and always am looking for new ways to torture myself

I do mine right on the flat bench. I won't get on the floor in our gym...it's too nasty...lol

YouTube- Floor Wipers from 300 Movie Workout

gman
01-22-2010, 06:10 PM
I have done those before without the barbell. they are not fun

kimm4
01-26-2010, 12:43 AM
Back/Shoulders

Wide lat pulldowns
140 x 10
160 x 6 (different bar lost grip)
160 x 8
170 x 6
180 x 4

Alt DB rows
50's x 8
50's x 8
55's x 7
60's x 7

Bent over cable rows
135 x 8
140 x 8
150 x 8

HS behind the neck press
115 x 8
125 x 6
115 x 8
130 x 5
95 x 12

Upright cable rows
120 x 10
130 x 8
140 x 8
130 x 9

Front plate raise
45 x 10 x 3

Hope you're all off to a great week! :)

Mac
01-26-2010, 07:56 AM
Great workout with impressive weights, especially those pulldowns.

kimm4
01-26-2010, 07:51 PM
Great workout with impressive weights, especially those pulldowns.

Thanks so much! :)

Today was bis/tris. My upper body and arms are real sore today. I had to lighten the load a little, but it was good workout.

BB curls
65 x 12
65 x 12
75 x 10
85 x 7

1 arm high cable curls
40 x 10
50 x 8
50 x 8
40 x 12

Machine pressdowns
120 x 12
130 x 12
150 x 10
140 x 12

V bar pressdowns
70 x 12
70 x 15
80 x 10
80 x 10

Chin ups
8, 6, 6, 5

Overhead cable ext
80 x 12
90 x 10
100 x 8
90 x 12

Have a great night! :)

freebirdmac
01-26-2010, 07:54 PM
Wow! Those are huge overhead numbers!

fatbackgoal
01-27-2010, 12:08 AM
good stuff!!

kimm4
01-28-2010, 12:53 PM
Happy Thursday everyone. It's been a while, so I took a few progress pics yesterday. Sorry I wasn't smiling. It was early in the morning and I was feeling tired and bitchy...

http://i89.photobucket.com/albums/k230/ksl04/0127101055a.jpg

http://i89.photobucket.com/albums/k230/ksl04/0127101058a.jpg

http://i89.photobucket.com/albums/k230/ksl04/0127101103b.jpg

http://i89.photobucket.com/albums/k230/ksl04/0127101122a.jpg

Bob45
01-28-2010, 01:12 PM
I like the bitchy pictures. I wish they were bigger. Your looking great.

buckimscl
01-28-2010, 01:27 PM
Good pics Kim

Baldiewonkanobi
01-28-2010, 04:15 PM
Chit girl you would be fun to train with...

Baldie

freebirdmac
01-28-2010, 06:28 PM
Your 2 year bulk was well worth it. There's some very easily seen growth Kim. Very little fat gains as well. Go for the pro card! :D

kimm4
01-28-2010, 08:48 PM
Thanks everyone! Still undecided about competing in Oct, we'll see. :)

Today was legs. It was a good workout, but I got caught up in talking with a couple guys (rarely happens) and I totally lost track of time...

I had to pull out one exercise...

Leg ext (drop set)
110 x 10
100 x 10
90 x 10
80 x 12
70 x 12
60 x 8 (3 sec hold with each rep)

Zercher squats
115 x 10
BW x 10 to stretch
95 x 12
95 x 12
115 x 10
125 x 7
125 x 10

Seated calves
190 x 10
170 x 12
150 x 12 + 5 more with 5 sec hold
150 x 12
190 x 10 (slow negatives)

Leg press
260 x 10
250 x 8
300 x 6 (my legs were too tired)
300 x 7

Seated leg curls
120 x 12
130 x 10
140 x 10
110 x 12

Have a great night! http://assets.bodybuilding.com/forum/images/smilies/smile.gif

blu2xtreme
01-28-2010, 11:34 PM
Great new pics ...but your pics are always inspiring

bodyhard
01-28-2010, 11:46 PM
Happy Thursday everyone. It's been a while, so I took a few progress pics yesterday. Sorry I wasn't smiling. It was early in the morning and I was feeling tired and bitchy...

http://i89.photobucket.com/albums/k230/ksl04/0127101055a.jpg

http://i89.photobucket.com/albums/k230/ksl04/0127101058a.jpg

http://i89.photobucket.com/albums/k230/ksl04/0127101103b.jpg

http://i89.photobucket.com/albums/k230/ksl04/0127101122a.jpg

ummm errr should I comment? Do I dare comment? Is the Masters ready for my ruffneck, hoodrat, badboy comments? Damn maybe not the PIT was banned for the stuff thats running through my mind right now

kimm4
01-30-2010, 05:35 PM
Chest

Flat bench DB press
65's x 10
70's x 6
60's x 12
75's x no go...damn I was so close! At this point I just walked away...
65's x 8 (did these at the end of my workout)

HS incline bench (not as heavy as I can usually go...DB presses took everything out of me)
140 x 10
160 x 7
160 x 5
140 x 8

Cable crossover
40 x 12
40 x 10
50 x 8
50 x 10

Weighted dips
35lbs x 10 x 3

Leg lifts
40 x 3

Incline crunches
50 x 3

freebirdmac
01-30-2010, 05:54 PM
75's got ya because you couldn't get them up in position?

kimm4
01-30-2010, 11:56 PM
75's got ya because you couldn't get them up in position?

Right, got them flipped and almost up...but not quite there.

This is what happens when you train alone with no spotters...:(

fatbackgoal
01-31-2010, 12:04 AM
Pictures look good and nice workout. No worse feeling than when you know you can handle a weight if only there was a spotter.

freebirdmac
01-31-2010, 09:29 AM
Right, got them flipped and almost up...but not quite there.

This is what happens when you train alone with no spotters...:(

I'm there now. Not training with Max any more. Lots of numbers are down.

kimm4
02-01-2010, 07:32 PM
I'm there now. Not training with Max any more. Lots of numbers are down.

Why, what happened to Max??

kimm4
02-01-2010, 07:33 PM
Happy Monday all, hope you had a great weekend! I'm on my 2nd week of dieting and it's going great. I'm focused and feeling good.

Today was Back/Tris...very strong workout. Then after I was done a couple guys asked me to help spot them. They were doing db presses with 130's, throwing these heavy chains over their knuckles lol. I never knew I could lift a 130 off the floor and hand it off to someone...it was fun and hardcore all rolled into one...http://assets.bodybuilding.com/forum/images/smilies/wink.gif

Anyhoo...

HS high grip pulldowns ss w/ Rope pressdowns

High grip pulldowns
140 x 8
140 x 8
160 x 6
150 x 7

Rope pressdowns
110 x 12
120 x 10
130 x 10
140 x 8

1 Arm low rows ss/w 1 arm reverse pressdowns

1 Arm low rows
70 x 8
70 x 8
75 x 7
75 x 8

1 arm reverse pressdowns
40 x 12
40 x 12
30 x 15
50 x 10

Cobras
80 x 12
90 x 8
90 x 8
100 x 8

CLGB (Had to do these here as there were no benches earlier)
115 x 8
115 x 8
126 x 6 (I was crapping out here)
115 x 8

Close grip pushups
25 x 2, 15

Pullups
8x3

I had nothing left.

Have a great night! http://assets.bodybuilding.com/forum/images/smilies/smile.gif

freebirdmac
02-01-2010, 07:58 PM
I guess you didn't have anything left :eek:

Yeah, handing up the big dumbbells is cool :) But when you think about what you can deadlift...

I needed to break with Max for many reasons... scheduling, routines, tired of being manhandled, taken advantage of.... I'm happier! I may not have a built in spotter but that's ok. No more crutch. The best part is I can workout earlier beating the crowds and have a workout routine of my own. John (bodyhard) is going to be writing my workout routines now. Should be good :p

kimm4
02-01-2010, 08:10 PM
I guess you didn't have anything left :eek:

Yeah, handing up the big dumbbells is cool :) But when you think about what you can deadlift...

I needed to break with Max for many reasons... scheduling, routines, tired of being manhandled, taken advantage of.... I'm happier! I may not have a built in spotter but that's ok. No more crutch. The best part is I can workout earlier beating the crowds and have a workout routine of my own. John (bodyhard) is going to be writing my workout routines now. Should be good :p

Oh that's too bad, sorry to hear that. I've been training solo for years and I seriously love it! I might not be able to go as heavy is some exercises, but I make up for it in others. :)

I'm sure John would put a solid routine together for you...no worries there! :)

buckimscl
02-01-2010, 11:36 PM
Hey Kim

kimm4
02-02-2010, 07:57 PM
Was feeling a little sore from yesterday's workout. I had to lighten the load today as I felt like I was running out of gas faster then usual. Overall it was a good workout, so I really have no complaints.

Shoulders/Bis

BB overhead press
65 x 10
75 x 8
85 x 5
65 x 12

BB upright rows
75 x 10
75 x 10
85 x 7
85 x 7

DB side laterals
25's x 10
30's x 8
25's x 12
35's x 8

Face pulls
90 x 10
100 x 8
90 x 10
110 x 8

BB curls
65 x 12
75 x 8
75 x 7
65 x 12

Single arm cable curls
40's x 12
40's x 10
50's x 8
50's x 8

DB wrist curls (double drop set)
20's x 15
15's x 12
20's x 15
15's x 12

Chin ups
6, 6, 5, 5

Nothing left after this...totally smoked!

Have a great night! http://assets.bodybuilding.com/forum/images/smilies/smile.gif

Gaoshang Xiongshou
02-02-2010, 08:11 PM
Well, this has been an interesting read. I may have to stay close to this one.

Mac
02-02-2010, 08:13 PM
Kimm sure does push some heavy weights around and what volume, egads.

Gaoshang Xiongshou
02-02-2010, 08:14 PM
Kimm sure does push some heavy weights around and what volume, egads.


Yes she does.

It is a beautiful thing.

freebirdmac
02-02-2010, 08:19 PM
Yes she does.

It is a beautiful thing.

So's her body :D

Gaoshang Xiongshou
02-02-2010, 08:27 PM
So's her body :D


Judging by her avatar and the current profile picture, I must agree.

kimm4
02-02-2010, 09:01 PM
Well, this has been an interesting read. I may have to stay close to this one.

Oh thanks for stopping by, much appreciated! :)

kimm4
02-02-2010, 09:04 PM
Kimm sure does push some heavy weights around and what volume, egads.

You know what, tomorrow is a rest day so I had to make it good!

Hope you're doing well. :)

kimm4
02-02-2010, 09:05 PM
So's her body :D

I'm doing a small cut at the moment...gotta see what I have under this ummm extra stuff...;)

How are you? How's the training?

freebirdmac
02-02-2010, 09:23 PM
I'm doing a small cut at the moment...gotta see what I have under this ummm extra stuff...;)

How are you? How's the training?

Yeah, you've got a lot of fluff :no:

I'm doing good! I'll start my new routine next week. I'm excited to do something completely different.

kimm4
02-02-2010, 09:29 PM
Yeah, you've got a lot of fluff :no:

I'm doing good! I'll start my new routine next week. I'm excited to do something completely different.

I know I don't have much, but I got a little bit. So it's not going to be anything crazy...but it'll give me more of an idea of what I have to work with.

Now are you and Max still cool...or did it end on a bad note? I was surprised when I read your journal...I thought you guys were doing well...hmmmm...

freebirdmac
02-02-2010, 09:44 PM
I know I don't have much, but I got a little bit. So it's not going to be anything crazy...but it'll give me more of an idea of what I have to work with.

Now are you and Max still cool...or did it end on a bad note? I was surprised when I read your journal...I thought you guys were doing well...hmmmm...

I'm a little peeved at him. I guess I was doing a slow burn and it caught up with me. I never really talked about my situation with him on the forums or in real life. If I had I probably wouldn't have ignored my unrest.

I'm working out earlier so I don't run into him. But it'll be ok. Until he sees my new workout. He would not approve :)

kimm4
02-02-2010, 09:52 PM
I'm a little peeved at him. I guess I was doing a slow burn and it caught up with me. I never really talked about my situation with him on the forums or in real life. If I had I probably wouldn't have ignored my unrest.

I'm working out earlier so I don't run into him. But it'll be ok. Until he sees my new workout. He would not approve :)

Fuck him...and not in a good way...;)

You have solid knowledge of how it all works...you'll be just fine. :)

freebirdmac
02-02-2010, 10:00 PM
Fuck him...and not in a good way...;)

You have solid knowledge of how it all works...you'll be just fine. :)

I think I'll be better than fine! Unless John gets all Bronx on my ass :eek:

Mac
02-03-2010, 09:08 AM
You know what, tomorrow is a rest day so I had to make it good!

Hope you're doing well. :)

I am doing better today, thanks. I've had a bad head cold which then moved into my lungs. I can finally breathe well enough to resume HIIT cardio.

Looking forward to your progress. You use more weights than many of the guys at my gym!

Keep up the great work.

kimm4
02-03-2010, 09:20 AM
I am doing better today, thanks. I've had a bad head cold which then moved into my lungs. I can finally breathe well enough to resume HIIT cardio.

Looking forward to your progress. You use more weights than many of the guys at my gym!

Keep up the great work.

Lot's of head colds going around this year. If you're not feeling back to your normal self don't go crazy with the HIIT...not worth it. :)

I've always been pretty strong, even when I first started. I think a big part of it is because I train at an all guys gym. It's an old school gym, hardcore, basement type...serious lifters only...no bulllshit! I always go into to my workouts with a good mindset that I can push heavy weights just like everyone else. So even though I'm a female I belong there and have no problems hanging with the boys...it's a great motivation for me.

Mac
02-03-2010, 09:26 AM
Yeah, the HIIT will probably be more like LIIT as it's not worth it to set myself back after that cold.

kimm4
02-05-2010, 06:29 PM
Chest/Abs

HS bench
140 x 10
160 x 7
160 x 7
170 x 6
140 x 12

Incline DB flys
55's x 10
55's x 10
50's x 12
60's x 8
45's x 12

Single arm pec dec
70 x 10
80 x 8
70 x 10

Incline crunch
50 x 3

Floor wipers
95lbs x 20 x 3

Ab rope crunch
130 x 25
140 x 25

Pushups
25, 20, 15

Have a great weekend! http://assets.bodybuilding.com/forum/images/smilies/smile.gif

joedemarco
02-05-2010, 07:31 PM
Hey Kim....just checking in to say hi. Workouts are looking good! Have a good weekend.

kimm4
02-05-2010, 10:35 PM
Hey Kim....just checking in to say hi. Workouts are looking good! Have a good weekend.

Hey Joe, thanks so much! Hope you have a great weekend!

Baldiewonkanobi
02-06-2010, 06:00 AM
Every now and then I see someone post an exercise that says..."I'm no F'en trainer...I'm a Bodybuilder damnit!!".

:yep: 'Single arm pec dec'

I can not tell you how long since I have seen that. But I do know who was doing them....Flex Wheeler at the Mecca.

Baldie

kimm4
02-06-2010, 06:23 PM
Every now and then I see someone post an exercise that says..."I'm no F'en trainer...I'm a Bodybuilder damnit!!".

:yep: 'Single arm pec dec'

I can not tell you how long since I have seen that. But I do know who was doing them....Flex Wheeler at the Mecca.

Baldie

Hi Baldie!

I absolutely hate the pec dec, but I use it. I don't know it seems when I do single arm I feel it's hits the pecs so much better.


(http://bodyspace.bodybuilding.com/kimm4/)


Happy Superbowl weekend everyone. http://assets.bodybuilding.com/forum/images/smilies/smile.gif Hit the gym for some legs. My entire family is sick and I had to get away from the germs lol.

Leg ext (drop set)
120 x 10
110 x 10
100 x 10
90 x 12
80 x 12

Leg press ss w/ Zercher squats

Leg press
260 x 10
280 x 10
320 x 8
340 x 6
240 x 12

Zercher squats
100 x 12
120 x 10
130 x 8
145 x 7 (These were heavy ahhhhh)
120 x 12

RDL's (These were not planned other wise I would have done them earlier...but they felt good)
145 x 10
165 x 8
185 x 6
175 x 6 (Thought I was gonna die)
No rest, stripped bar back down to 145 lbs only got 4 more...I was done!
bar for 20 slow ones just to loosen up

Piriformis stretching for 5 min

Standing calves
180 x 20 x 2
230 x a slow 12 x 2

That was it for me! :)

Gaoshang Xiongshou
02-06-2010, 06:28 PM
Well damn... that looked like fun!

freebirdmac
02-06-2010, 06:54 PM
Superset leg press and Zercher's??? Throw in RDL's at the end :eek:

kimm4
02-26-2010, 11:27 PM
Happy TGIF everyone!

Back/Traps/Rear Delts

Cybex lat pulldowns
170 x 8
190 x 6
210 x 4
220 x 4 PR
150 x 12

Seated row machine (med grip)
70 x 8
80 x 7
100 x 5
80 x 8

Upright BB rows
65 x 10
85 x 6
85 x 6
95 x 3 PR

Face pulls
90 x 8 x 2
100 x 8
80 x 12
90 x 10

DB shrugs
70 x 10
65 x 12
75 x 8
70 x 10

Pullups (med grip)
5, 5, 4

My husband took our daughters out to dinner. I had a nice cup of coffee and then went outside to shovel, we got a lot more snow.

Have a great weekend!!

freebirdmac
02-27-2010, 10:25 AM
Great to see you again Kim!!!

kimm4
03-01-2010, 11:54 PM
Chest

HS incline bench
140 x 8
160 x 6
160 x 6
180 x 3
170 x 5
140 x 10

DB bench press
60's x 8 x 2
65's x 7

Cable crossover
40 x 10 x 3
50 x 8

Felt sick to my stomach through the entire workout. Not sure why, I'm feeling fine now.

Have a great week! :)

kimm4
10-22-2010, 05:44 AM
Wow it's been so long since I've been here. I don't have much time, but I wanted to drop in a post my workout. I'll have more time to catch up with everyone's journals over the weekend.

Today was shoulders.

Superset:

Behind the neck press
90 x 8
110 x 8
120 x 6
110 x 7

Face pulls
100 x 12
110 x 10
120 x 10
130 x 8

DB upright rows
25's x 12
30's x 10
35's x 10
40's x 7

DB shrugs
75's x 8
70's x 12
80's x 10
85's x 7

Superset:

DB side laterals
25's x 8
30's x 8 x 2

BB front raise
BB x 8 x 3

Have a great weekend! :)

GirlyMuscle
10-22-2010, 06:31 AM
Hey Girl! Welcome back! You've been gone so long I think you need to atone by posting up LOTS of pics. :D

kimm4
10-22-2010, 08:54 AM
Hey Girl! Welcome back! You've been gone so long I think you need to atone by posting up LOTS of pics. :D

Oh thanks girlie! I've missed you! :)

This should sum it up...

I still do this:

http://i89.photobucket.com/albums/k230/ksl04/1013101913b.jpg

http://i89.photobucket.com/albums/k230/ksl04/Picture380.jpg

http://i89.photobucket.com/albums/k230/ksl04/Picture381.jpg

I'm having a hard time staying away from this...fuckin Halloween

http://i89.photobucket.com/albums/k230/ksl04/Picture399.jpg

And spending all my time with my new grand baby!

http://i89.photobucket.com/albums/k230/ksl04/71949_161342270560991_100000556562291_422667_14231 1_n.jpg

http://i89.photobucket.com/albums/k230/ksl04/Picture391.jpg

I think that about covers it.

GirlyMuscle
10-22-2010, 09:09 AM
Grandbaby! Congrats!!! I keep warning my 22 yr old son to NOT MAKE ME A GRANDMOTHER! I'm too young! LOL

Looking good! Are you training for anything in particular or just the usual stuff like the rest of us? I forget..have you competed? Would you like to?

joedemarco
10-22-2010, 09:20 AM
Hey, Welcome back!

kimm4
10-22-2010, 09:26 AM
Grandbaby! Congrats!!! I keep warning my 22 yr old son to NOT MAKE ME A GRANDMOTHER! I'm too young! LOL

Looking good! Are you training for anything in particular or just the usual stuff like the rest of us? I forget..have you competed? Would you like to?

Yes, I've been competing in bb for almost 10 yrs. Tried figure a few times, but it's not my thing. I haven't been on the stage since 2008...took a long needed break. I will be getting back on stage in May of 2011 and then I'm thinking retirement. There's just too many changes and I don't like where it's all going...:(

kimm4
10-22-2010, 09:31 AM
Here's a couple pics from my last show:

http://i89.photobucket.com/albums/k230/ksl04/kimbb-1.jpg

http://i89.photobucket.com/albums/k230/ksl04/kimm4.jpg

GirlyMuscle
10-22-2010, 09:33 AM
Yes, I've been competing in bb for almost 10 yrs. Tried figure a few times, but it's not my thing. I haven't been on the stage since 2008...took a long needed break. I will be getting back on stage in May of 2011 and then I'm thinking retirement. There's just too many changes and I don't like where it's all going...:(

You and me both. I'll be moving to Australia in the spring so I'm going to look into competing there. See my thread...I don't think NABBA sets limits on their athletes!

GirlyMuscle
10-22-2010, 09:34 AM
Here's a couple pics from my last show:

http://i89.photobucket.com/albums/k230/ksl04/kimbb-1.jpg

http://i89.photobucket.com/albums/k230/ksl04/kimm4.jpg

You look great! Which did you like better? Figure or bbing? I see you as more of a bber.

freebirdmac
10-22-2010, 09:44 AM
How's the strained ab coming along Kim?

Great to see you back here :p

kimm4
10-22-2010, 09:47 AM
BB is my passion and I love it. I'm not the biggest girl, but I do my best to try to nail my conditioning. I'm a good bb, but I'll never be great...and I'm ok with that.

I've only did figure twice just to try it. It's too pretty, too dainty for me. Don't get me wrong...I clean up nice but it's just not my thing.

I do well in both, but I enjoy bb so much more. :)

kimm4
10-22-2010, 09:50 AM
How's the strained ab coming along Kim?

Great to see you back here :p

I started using the heating pad a good 15 min before I hit the gym. It warms up the muscle and it feels so much better. I'm still healing, but it feels good compared to the past few weeks.

Keeping fingers crossed...

GirlyMuscle
10-22-2010, 09:53 AM
BB is my passion and I love it. I'm not the biggest girl, but I do my best to try to nail my conditioning. I'm a good bb, but I'll never be great...and I'm ok with that.

I've only did figure twice just to try it. It's too pretty, too dainty for me. Don't get me wrong...I clean up nice but it's just not my thing.

I do well in both, but I enjoy bb so much more. :)

That's me too. Not the biggest and not quite girlie enough for figure. Bodybuilding is my love and passion and always will be, even after the NPC/IFBB squash it. I gotta do what I love. :)

kimm4
10-22-2010, 10:04 AM
That's me too. Not the biggest and not quite girlie enough for figure. Bodybuilding is my love and passion and always will be, even after the NPC/IFBB squash it. I gotta do what I love. :)

Honestly, I'm still not over bringing in the bikini division (no offense to bikini women...but that was a fuckin kick in the teeth...) now this...I should just retire now lol...

GirlyMuscle
10-22-2010, 10:05 AM
I haven't even thought of next year. Well, I have but I'm pretty sure I'll be competing in Australia. If I do compete here, I'm going into any future show with the package I want to bring. I'd rather place last because I'm the most muscular than first because I'm soft and small.

kimm4
10-22-2010, 10:08 AM
I haven't even thought of next year. Well, I have but I'm pretty sure I'll be competing in Australia. If I do compete here, I'm going into any future show with the package I want to bring. I'd rather place last because I'm the most muscular than first because I'm soft and small.

I agree, they continue lowering the bar...so sad for all these women that have busted their asses to get where the are today.

GirlyMuscle
10-22-2010, 10:12 AM
Ya know...I think THAT's why it bugs me so much. I don't like "gimmes" or "do overs" based on the fact that I'm a woman. Do you know how long it took me to agree to tee off from the Ladies tees on a golf course? I don't like when someone let's me win. Don't make it easier...make it harder!

axioma
10-22-2010, 10:29 AM
Welcome! October? You got to be getting close! Look forward to following your progress

axioma
10-22-2010, 10:32 AM
Honestly, I'm still not over bringing in the bikini division (no offense to bikini women...but that was a fuckin kick in the teeth...) now this...I should just retire now lol...

Amen. At least have it a completely different time and not make bodybuilders share the pump up room with bimbos...no offense to bimbos.

tifflex
10-22-2010, 11:25 PM
Hi Kim:).

Ibarramedia
10-22-2010, 11:32 PM
Here's a couple pics from my last show:

http://i89.photobucket.com/albums/k230/ksl04/kimbb-1.jpg

http://i89.photobucket.com/albums/k230/ksl04/kimm4.jpg



Good pics. :ok:

kimm4
10-23-2010, 06:09 PM
Slept in today because I was feeling tired. I don't sleep very well, so anytime I can take advantage of it is always nice.

Hit the gym for some some chest/bis.

Flat bench
95 x 8
115 x 8
125 x 6
135 x 5
115 x 10

Superset:

Flat DB flys
50's x 8 x 2
60's x 8 x 2

BB curls
65 x 12
75 x 10 x 2
85 x 8

Hammer rope curls (drop set)
110 x 8
100 x 10
90 x 12
80 x 12

Single arm pec dec
70 x 8 x 2
80 x 6

1 arm high cable curls
40 x 10 x 2
50 x 8

Superset:

Pushups
25, 25, 20

Chin ups (slow negs)
7, 6, 5

Wishing you all a great weekend! :)

freebirdmac
10-23-2010, 07:46 PM
What's up with not sleeping well?

Nice workout! Those flyes and curls are unreal!