RealLilSwole's journey to being RealBigSwole.

[RealLilSwole]

Everybody else got a training joural......why can't I? LOL! Not saying that I will be faithful and post every workout. But maybe it will keep me honest. If I am having to put my numbers up on here, maybe I will stop being so lazy in the gym. HAHA!! After my long shifts at the hospital, sometimes I just don't feel like working out.

Today was chest. It's Monday right? So that mean international chest day. LOL! Just kidding. It just happened to be where our chest day fell. We usually do 2 days on, day off, then 3 days on, then a day off.

Cleaned up my diet after the holidays. Was getting TOO fat. I have already dropped 10 pounds of chub. Doing about 30 minutes of cardio in the mornings. Just a light walk on my treadmill, then if I get finished working out before the fiance`, I walk on the treadmill until he gets done.

I been doing Hany Rambod's FST-7 training. I love it. I really think I may have put on a little size but we will see once I start cutting for a show.

Well, here goes.

Chest
Flat Dumbells: warm-up: 20x20
20x20
30x10
40x8
50x6
50x6

Incline Dumbells: 40x10
50x6
50x6
50x6

Pec-Deck: 40x10
70x10
90x10

Cable Cross Over: 20x10
20x10
30x10
30x10
35x10
40x10
40x10

Abs

[GirlyMuscle]

Solid workout. What kind of diet do you follow?

[Suzanne]

Hey good to see ya journaling

[RealLilSwole]

Solid workout. What kind of diet do you follow?



Breakfast: eggs and cream of wheat
Snack: protein shake with bcaa powder and peanut butter
lunch: lean meat carbs and veges
Snack: same
Dinner: same as lunch

Something simple.

[RealLilSwole]

Hey good to see ya journaling

Thanks. Just trying to be like you!:yep:

[RealLilSwole]

OK. First to vent. So I decided to do pin pulls today in my workout. Ya'll know its the first of the year. Everybody trying to squat on MY RACK! LOL! SO this skinny bean pole was on the squat rack. I decided to wait him out. How long could he be there anyway? So I watched him go all the way up to 315. He knew I was waiting. SO just to tick me off some more. He puts on 5lb plate on each side and does another set. I was just about livid then. I think he is finished. He pulls all the weight off. Sets the bar down low. I was thinking he was putting it down for me cause I am so short. Boy was I born yesterday. He puts 45 lb plates on each side and does clean and jerks!!!! I was about to jerk him off that squat rack!! I threw my hands up, cursed some obscenities and ran to the seated row.

Ok done venting.....here is today's crappy workout after waiting on skinny stick on MY SQUAT RACK!! HAHAH!

Back:
assisted pullups (I am weak, what can I say)
45 lbs x 10
35 x 10
20 x 6
20 x 4

close grip pulldowns:
105 x 10
145 x 8
150 x 5
170 x 4

seated row:
75 x 10
105 x 10
120 x 8

Pin Pulls:
135 x 10
186 x 6
225 x 4

straight bar pull overs
22.5 x 10 for 2 sets
27.5 x 10 for 2 sets
32.5 x 6 for 2 sets
37.5 x 6

I really started losing strength in my hands today. My hands have started hurting and getting stiff when I am at home. I really hope I am not getting "THE ARTHRITIS" as some of my patients call it. They even call diabetes "THE SUGAR".

Anyway....I hope you all had a great day. Time to cook dinner and unwind. Wish I had a glass or 4 of wine and a fat ass joint. Of course, that would be illegal. And we sure wouldn't want to talk about "ILLEGAL DRUGS" on here now would we. HEHEHEHEHEH

[RealLilSwole]

Oh yeah....one more thing. So I called the hair salon to try and book myself an appointment. The girl said, "So you are wanting to schedule a MAN'S HAIRCUT!!! I said NO that Would have been a female, which would have been ME!! I just hung up. People really should learn to STOP ASSUMING!

[herekittykitty]

Anyway....I hope you all had a great day. Time to cook dinner and unwind. Wish I had a glass or 4 of wine and a fat ass joint. Of course, that would be illegal. And we sure wouldn't want to talk about "ILLEGAL DRUGS" on here now would we. HEHEHEHEHEH[/quote]


LOL my kind of girl!! :yep: By the way... can you direct me to the "ILLEGAL DRUGS" section? Shhhh...:peace2: ;)

[RealLilSwole]

Anyway....I hope you all had a great day. Time to cook dinner and unwind. Wish I had a glass or 4 of wine and a fat ass joint. Of course, that would be illegal. And we sure wouldn't want to talk about "ILLEGAL DRUGS" on here now would we. HEHEHEHEHEH


LOL my kind of girl!! :yep: By the way... can you direct me to the "ILLEGAL DRUGS" section? Shhhh...:peace2: ;)[/QUOTE]



I wish! LOL!!

[Gaoshang Xiongshou]

Wish I had a glass or 4 of wine and a fat ass joint. Of course, that would be illegal. And we sure wouldn't want to talk about "ILLEGAL DRUGS" on here now would we. HEHEHEHEHEH

Oh NOOOOOO... we would never want to do that here... :lmao:


Oh yeah....one more thing. So I called the hair salon to try and book myself an appointment. The girl said, "So you are wanting to schedule a MAN'S HAIRCUT!!! I said NO that Would have been a female, which would have been ME!! I just hung up. People really should learn to STOP ASSUMING!

That is a damn shame for people to be so stupid and act that way.

[essmonet03]

Oh yeah....one more thing. So I called the hair salon to try and book myself an appointment. The girl said, "So you are wanting to schedule a MAN'S HAIRCUT!!! I said NO that Would have been a female, which would have been ME!! I just hung up. People really should learn to STOP ASSUMING!

Dont you just love stupid people???? If I were you (a FBB) I would have gone up to the bean pole and told him that whatever he is doing must not be working and proceed to show him how its really done!

Keep up the good work girl! :yep:

[tammyp]

im doing fst 7 and love it.

[RealLilSwole]

Oh NOOOOOO... we would never want to do that here... :lmao:



That is a damn shame for people to be so stupid and act that way.



It takes all kinds to run this world GX! LOL!

[RealLilSwole]

Dont you just love stupid people???? If I were you (a FBB) I would have gone up to the bean pole and told him that whatever he is doing must not be working and proceed to show him how its really done!

Keep up the good work girl! :yep:


Thanks...but I should be used to it by now. I have many stories of this stuff. WHen I get some time, I may write a funny thing that happened to me here at the hospital....not so funny when it happened. LOL!

[RealLilSwole]

im doing fst 7 and love it.


I am loving it too. Do you do it like Hany wants his clients to do, 4 weeks of FST then a week of doing something else?

[tammyp]

i have been doing it for 8 weeks on my bulk. next week im switching to rest and get a break.

[RealLilSwole]

i have been doing it for 8 weeks on my bulk. next week im switching to rest and get a break.

Awesome! I can't wait to see you compete as a PRO!!!!!!!

[RealLilSwole]

Well here is today's workout. No funny stories today. We did have an emergency craniotomy which was SO MUCH FUN! I love the adrenaline rush. Lady fell and hit her head. She had a subdural bleed. I am one of these sick nurses that LIKE code blues. LOL!

Hamstrings and Calves
Stiff Leg Deadlift with Dumbells: 15 lbs x 12
30 x 10
40 x 10
60 x 8
80 x 8
Seated Leg Curl: 55 x 10
95 x 8
116 x 6
155 x 4

Rope Pull Threw: 70 x 10
90 x 10
110 x 6

Lying leg curl: 40 x 10
55 x 10
70 x 8
85 x 6
110 x 6
135 x 3
135 x 3

Seat Calf Raises: 45 x 10
45 x 10
70 x 10
70 x 10

Standing Incline Calf Raise: 90 x 10
135 x 10
180 x 10
225 x 10
260 x 10
295 x 8
295 x 8

[RealLilSwole]

Didn't have time to post yesterday's workout. SO here goes:

Shoulders and Traps

Hammer Strength Plate Loaded Press: 50 x 15 for 2 sets
70 x 10
90 x 8
90 x 7
150 x 3

Leaning Cable Side Laterals 10 x 15
20 x 10
30 x 8 for 2 sets

Front Raises with Plate 25 x 10 for 2 sets
45 x 6

Dumbell Side Laterals: 10x10
12.5x10
15x10
20x8
22.5 x6
22.5x5
25 x3, 15x4, 10x4 dropset

Rear Delt Dumbell: 8x10
10x10
12x6
15x5

Cable crossover real delt: 10x12
20x10
20x9
30x6
30x5
30x6
30x6

Traps:

Shrugs: 40x10
80x6
80x6
50x10

Rope Pulldown behind neck
While Knealing on ground: 22.5x15
32.5x10
42.5x10
52.5x10
57.5 x6
62.5x6
67.5x5

Well, that was yesterday. My shoulders are actually sore today, and never do they get sore. I also sweated yesterday, which something I never do, not even during cardio.

Off to the gym now. Time to work arms. WIll post workout later.

[RealLilSwole]

OK, here is today's workout.

Bi's, Tri's, and Abs

Tri's

Tricep pressdown with Rope: 40x15
50x12
60x8
70x6
80x8,60x4,40x6 (dropset)

Overhead Machine Ext: 85x10
100x10
130x8
145x6

One-Arm Cable Kickback: 15x15
30x15
45x15
75x8

Skull Crushers: 35x15
45x10
45x10
65x3
55x6
55x4
55x3

Bi's

Straight Bar Curls: 35x15
45x10
55x6
65x4,25x6 (dropset)

Alternating Dumbell Curls: 15x10
20x6
25x5
30x4,15x4 (dropset)

Single Arm Curl on Preacher: 15x10
20x6
20x6

Straight arm cable Curls: 30x15
40x10
50x10
60x8
70x6
80x6
90x4, 50x4, 30x10 (dropset)

Abs:
Ab Crunch Machine: 50x25
70x25
100x10

Ab Rotation Machine: 40x15
60x12
80x10

Roman Chair Leg Lift: 3 sets of 10

[RealLilSwole]

I had to get my workout on early this morning due to the fact I am on night shift this week. Ugh! Didn't feel as strong or were my knees willing to work with me much today.

Quads and Calves:

Quads:
Leg Extention: 30x20
50x15
70x12
90x10
110x10

Hack Squat: 50x10
70x10
90x10 for two sets

Leg Press Machine: 100x15
140x10
180x10
220x8
240x8
260x6
280x3,180x3 (dropset)

Abduction machine:80x15
100x12
120x10

Adduction Machine: 60x15
100x10
120x10


Calves:

Rotary Calf Machine:
70x20
110x15
150x15
200x10

Standing Calf Machine: 50x12
110x10
130x10
130x8
150x8
150x7
150x5

[essmonet03]

WOW! Girl you are killing it in the gym.... just looking at all of your workouts and I am getting lactic acid build-up just reading them! Nice girl... keep up the great work! :yep:

[RealLilSwole]

WOW! Girl you are killing it in the gym.... just looking at all of your workouts and I am getting lactic acid build-up just reading them! Nice girl... keep up the great work! :yep:


Thanks girl! I am trying to put on some size before I start dieting down. I really need some size on my upper body. I considered synthol for about a split second. HAHAHA! Then I thought about my friend who has had a few abcesses from that and decided that I wouldn't want any of my doctor friends cutting on me. LOL! They already suspect too much as is.

Today Grind:

Chest and Abs:

Flat bench with barbell:
barx20
65x12
95x10
115x8
135x4
135x3

Smith Incline:
50x10
70x8
90x4
90x3

Machine Fly:
40x15
60x12
80x10
100x8

Cable Crossover:
20x12
30x12
40x8
40x8
50x5
40x6
30x10

Abs:
4 sets BW on Roman chair
Hammer Strength Ab Crunch:
40x10
50x10
50x10
60x10

Well I got to work 11pm til 7am tonight and tomorrow night, so I probably won't be working out tomorrow except maybe a little cardio when I wake up. I hope you all have a great night.

But I hope we have some kind of emergency tonight, maybe another gunshot or a stabbing. Not that I want that to happen to anyone but it makes my night go quicker and it pays the bills. HEHE!

[Suzanne]

Did you post what show(s) you are planning on doing?

[RealLilSwole]

Did you post what show(s) you are planning on doing?

As of now, just Nationals. Might as well go on and have my ass handed to me. HAHAHAHA!

And it's in Atlanta this year so its only 6 hours from me. I may also do a local show around here the week before as a warmup. But we will see.

My goal is top 5 in Atlanta.

I can't wait to see you again!!

[Suzanne]

As of now, just Nationals. Might as well go on and have my ass handed to me. HAHAHAHA!

And it's in Atlanta this year so its only 6 hours from me. I may also do a local show around here the week before as a warmup. But we will see.

My goal is top 5 in Atlanta.

I can't wait to see you again!!


Awesome! You still got plenty of offseason to GROW

As of now i am not doing Nationals will be doing masters and NAs

[RealLilSwole]

Awesome! You still got plenty of offseason to GROW

As of now i am not doing Nationals will be doing masters and NAs

Everyone says that the North American show is GREAT!!!!! Hopefully I can attend. I want to see you win that PRO card girl!

[Suzanne]

Everyone says that the North American show is GREAT!!!!! Hopefully I can attend. I want to see you win that PRO card girl!

That sure would be cool and shocking! :eek: would be totally awesome to get at Masters the cost of 2 shows is KILLING us!

both shows should be fun we are driving to both 8 hr to masters but saving chase and my flight plus rental car and 6 hours to NAs

hopefully jsut bring improvements form my last show :)

[RealLilSwole]

That sure would be cool and shocking! :eek: would be totally awesome to get at Masters the cost of 2 shows is KILLING us!

both shows should be fun we are driving to both 8 hr to masters but saving chase and my flight plus rental car and 6 hours to NAs

hopefully jsut bring improvements form my last show :)

I totally understand how expensive this stuff is. I think we spent 10,000 last year from January til June getting me ready for Jr nats. Not including food. My man was dieting too. I would have to imagine cost with food. HAHA!


If you need ANYTHING at all, you know my number girl!

[RealLilSwole]

Man I am tired as heck! I worked night shift the last two nights then I slept til 3pm today. Doing that really messes with your body.....and your workout. I was struggling to get through this one. Plus I feel like I am getting a sinus headache. Ok, thats enough whinning.

Back:
Lat-Pulldown
70x20
100x12
140x6
160x4
160x4, 90x6, 50x6 as a dropset

Reverse Grip Bent Row with Cambered Bar:
75x10
115x8
125x6
125x4

Unassisted Pull-up
one set of 4
one set of 2
(I know rediculus huh) This is one of my areas where I need to get stronger.

Assisted Pullups:
35x8
35x6

Single Arm Pull on Cable:
45x15
75x12
105x10
135x8

Hyperextension:
10
6
6
(My lower back gets such a pump when I do these that sometimes I can't finish a whole set.)

Wide Grip Seated Row:
75x10
75x10
90x10
105x6
120x6
135x4
135x4

[Gaoshang Xiongshou]

Unassisted Pull-up
one set of 4
one set of 2
(I know rediculus huh) This is one of my areas where I need to get stronger.



There is nothing wrong with that. At least you are able to do them without assistance. None of the women that I see at my gym can do them without assistance, and even with assistance, they can barely do them.

Wait until you start doing them weighted :yep:

[RealLilSwole]

There is nothing wrong with that. At least you are able to do them without assistance. None of the women that I see at my gym can do them without assistance, and even with assistance, they can barely do them.

Wait until you start doing them weighted :yep:

Gosh I sure hope so. LOL!

[RealLilSwole]

Woke up to about 4-5 inches......of snow that is. LOL! But that didn't keep me from driving that REALLY long distance to the gym. I live directly across the street! hahaha!

Today was hamstrings and calves:

Lying leg Curls
40x15
55x10
70x10
85x8
100x6, 70x6, 40x6 (dropset)

One-Legged Stiff Leg Deadlift with Dumbell
20x15
30x10
40x8
50x6

Single Leg Curl:
30x8
40x6
50x480


Leg Pull Through with Rope:
80x10
100x8
120x6

Seated Leg Curls:
50x10
60x10
70x10
80x7
90x7
100x5
110x4, 70x4, 40x10 (Dropset)

Calves:
Seated Calf Raises:
50x12
70x10
90x10
115x10

Angled Calf Raise:
90x12
135x10
180x10
215x10
250x10
285x10
310x8

[RealLilSwole]

Well I was walking like Grandma today. I hammie are sore as you know what!! Plus I tweeked my back somehow and have no idea why? But it does that sometimes. I was a dumbass about two years ago and decided that I would pick up my fiance. Dumb idea. He is about 240. I put my back out for a week. I had to go to the ER and they gave me a bunch of really good drugs....hehe....then it got better. SO anyway, I guess that is why it gives me trouble sometimes.

Ok.....now for todays workout.
Bent over Laterals:
7.5x15
10x10
15x6
20x5

Rear Delt Single Arm on Cable:
7.5x10
12.5x10
17.5x8
22.5x6

Face Pulls with Rope:
40x10
80x10
60x10
70x10
80x8
100x8
110x6

Dumbell Press:
20x20
40x10
45x6
50x8

Front Raise with Straight Bar:
25x10
35x6
35x8

Side Laterals on Cable:
20x10
30x8
35x6
40x4
120x

Behind Neck Press on Smith: (Was trying these to see how they feel. I have a bone spur between c5-c6.)
barx10
20x10
30x10

Dumbell Side Laterals:
5x10
10x10
12.5x10
15x8
20x6
15x8
15x8

Shrug Machine: (Back was hurting, couldn't go heavy.)
25x10
25x10
35x8
35x10

Pulldown behind Neck with Rope:
27.5x15
37.5x15
47.5x10
57.5x10
62.5x10
72.5x8
77.5x6

[2hot4u]

wow, this is high volume!!! Do you like to train this way all the time or do you switch it up to lower reps and heavy weights at times? just curious not trying to be a ass. lol

[RealLilSwole]

wow, this is high volume!!! Do you like to train this way all the time or do you switch it up to lower reps and heavy weights at times? just curious not trying to be a ass. lol

To be honest, I have tried so many workouts, and honestly, I am just trying to figure out what works best for me. I have been doing Hany Rambod's FST-7 training. Next week I will be doing different stuff. He likes you to do 4 weeks on his workout, then switch it up for a week. And for me, some of those lifts are at the heaviest. I guess I could go heavier and get fewer reps, I always just compare that with powerlifting.

I also got a few injuries and I am afraid of hurting myself. I have a small tear in my traingular fibroid cartlidge and I have an osteophyte between C5-C6.

I am open for suggestions:

You got a workout for me for next week??:yep:

[RealLilSwole]

This is my week off FST-7 training. So today I did some supersets with arms.

Alternating Dumbell Curl
20x10
30x8
35x4
40x3, 20x6 (dropset)

superset with:

Overhead Dumbell Extention:
40x15
50x10
60x8
70x8



Straight Bar Cable Curl
60x10
70x10
90x8
100x5

superset with:

Rope Press-down:
50x10
70x10
90x6
100x5


Incline Dumbell Curl
20x6
25x6
25x6

superset with:

Incline Skull Crusher:
45x10
55x8
55x10



Zottman Curls:
20x10
25x6
30x6

superset with:

Cable Kick Back:
7.5x10
12.5x10
17.5x6

[RealLilSwole]

My right knee just wasn't wanted to work with me, so I wrapped her up for good luck. LOL!

Leg Extention:
30x20
30x20
90x10
110x8
150x5
150x5

Squat:
barx10
90x10
135x8
185x6
225x4

Leg Press on Plate Loaded Press:
1 plate each side for20
3 plates each side for 10
5 plates each side for 10
7 plates each side for 10

Adductor:
80x15
100x8
120x4

Abductor:
80x15
100x10
120x8

Rotary Calf:
170x12
210x10
230x8
250x10

[RealLilSwole]

No training today. Got a crappy ole cold. Plus I have chronic asthma which sucks @#$%.

Hope everyone had a great day!!

[RealLilSwole]

Little behind on posting workouts. Between being sick this week and having to work a 12 hour shift yesterday.

So here is Friday's workout.

Chest:

Flat Dumbell Press:
20x20
30x10
50x5
50x7
55x4

Incline Dumbell Press:
40x10
50x5
55x5

Machine Fly:
80x10
100x8
120x6

Cable Cross-over:
30x10
40x10
50x6
40x10

[RealLilSwole]

Got up around 10 today and went to the gym. Going to the big city of Louisville to celebrate the super bowl with my good buddy IFBB Pro Tricky Jackson. Told him I was going to make some wings but I dicided to do it a little different. I bought a bunch of tenderloins, more meat that way, breaded them myself and baked them. Then I divided them into thirds and tossed them into buffalo sauce, terriyaki, and some bbq. Less fat, more meat! Ain't that they way we like it! hehe


Anyway today's workout.
Back:
Lateral Pulldown:
60x20
90x10
120x10
160x6
180x4

One-Arm Dumbell Row:
50x10
60x8
80x4

Assisted Pull-ups with 30 lbs:
10
6
6

Hyperextentions with Bodyweight:
4 sets of 10

[RealLilSwole]

Hamstring Workout 2-8-10

Seated Leg Curl:
30x30
70x10
110x8
130x6
150x5

Lying Leg Curl:
55x10
85x8
115x6
130x4

Stiff Leg with Dumbell:
30x10
50x10
60x8

Seated Calf Raise:
45x15
90x10
90x10
90x10

*got lazy on calves - didn't feel like adding more weight or taking it off. LOL!:no:

[RealLilSwole]

Did shoulders today. It's cold as crap here. Snowed everyday for the last few days. I am so sick of snow. I can't wait for spring!! But my asthma sure can.

Here is today's shoulder workout:

Side Laterals:
5x30
7.5x20
15x12
20x8
25x6
30x6

Next workout I got to start back FST-7. This was my week off.

Dumbell Press:
30x15
50x10
60x8
60x4

Real Lateral Raises with Dumbell:
10x10
15x10
20x6
25x4

Front Raise with Dumbell:
10x10
15x10
20x6

Dumbell Shrugs:
55x12
80x10
90x10
100x6

Rope Pulldown Behind Neck:
62.5x8
77.5x8
82.5x6
82.5x8

[RealLilSwole]

Today was arms. Back to FST-7.

Alternating Dumbell Curls:
15x20
20x10
25x8
30x6
40x4

Straight Bar Curls:
45x10
55x8
65x6
75x4

Cable Curls:
20x15
25x12
30x10
35x8
40x6
45x6
50x5

Rope Press Down:
50x20
60x10
70x8
80x6

Tricep Pressdown Machine:
90x15
110x10
130x8
150x6

Tricep Kickback on Cable:
30x15
35x12
45x12
50x10
60x10
75x8
90x8

[RealLilSwole]

Quads and Calves

Leg Extention:
30x30
50x12
70x12
110x10
150x6

Leg Press:
90x20
270x12
450x10
560x10
720x6

Lunges:
3 sets x 20 Bodyweight

Sissy squat:
7 sets x 10 Bodyweight

Standing Calves:
90x10
120x10
150x10
170x10

Calf Raise on Leg Press Machine:
90x15
110x10
130x10
150x10
170x10
190x6
210x10

[AnglicanBeachParty]

Strong leg workout there! :yep:

[RealLilSwole]

Strong leg workout there! :yep:


THanks but I think I got a little lazy. I should have used some weight on the lunges and sissy's but I had such a bad pump in my lower back I could barely walk. I hate that when that happens. And someone took my weight belt last week. It helps when I wear it, guess I will buying a new one. LOL!

[MsGuns]

Happy Luv Day RealLilSwole!

[RealLilSwole]

Happy Luv Day RealLilSwole!

Happy Luv Day to you TOO!!!!! :biglove:

[RealLilSwole]

Valentine's Day Chest Workout (LOL)

Smith Incline Press:
Barx20
20x20
40x12
50x10
70x8
90x10

Throat Bench on Smith:
50x10
70x8
70x8

Flat Flyes:
20x10
25x8
30x6

Cable Cross Overs:
20x15
25x12
30x12
35x12
40x10
50x10
60x8

Ab Crunch Machine:
50x20
80x20
100x15
120x15

Side Crunches x 2 sets

[RealLilSwole]

Obviously today is Monday. Another freaking cold Monday. Not only that...but we had MORE FREAKING SNOW!!! JEEZ!! And they don't shut down the hospital for snow...you expected to be there or you better be dead. You can't call in cause you can't make it because of bad roads. Anyway...lol.

The last week or two....I KEEP a pump in my lower back. I can just walk across the operating room floor and get a pump and have to sit down. Dang "vitamins" lol!

Well here is today's workout:
Back:

Lat Pulldowns:
90x20
120x10
140x10
180x4
160x7

Dumbell Row:
50x10
60x6
70x6

Pin Pulls:
135x10
225x10
315x4 (I think I had atleast 6 in me but the bar started slipping off my thumb! Ouchie!)

Reverse Pull-down (can't go heavy cause of the tear in my wrist)
60x12
70x10
80x8

Hyperextentions:
bwx10
bwx10
bwx6 (lower back pump was KILLING me at this time)

Straight Arm Pullovers:
22.5x10
27.5x10
32.5x10
37.5x10
42.5x10
42.5x7
42.5x6

I was spent. Couldn't go any heavier on the pull-overs. Couldn't even get a full 10 and that wasn't even heavy. My lower back had such a pump I just wanted to sit down. LOL!

[magsmalone]

Obviously today is Monday. Another freaking cold Monday. Not only that...but we had MORE FREAKING SNOW!!! JEEZ!! And they don't shut down the hospital for snow...you expected to be there or you better be dead. You can't call in cause you can't make it because of bad roads. Anyway...lol.

The last week or two....I KEEP a pump in my lower back. I can just walk across the operating room floor and get a pump and have to sit down. Dang "vitamins" lol!

Well here is today's workout:
Back:

Lat Pulldowns:
90x20
120x10
140x10
180x4
160x7

Dumbell Row:
50x10
60x6
70x6

Pin Pulls:
135x10
225x10
315x4 (I think I had atleast 6 in me but the bar started slipping off my thumb! Ouchie!)

Reverse Pull-down (can't go heavy cause of the tear in my wrist)
60x12
70x10
80x8

Hyperextentions:
bwx10
bwx10
bwx6 (lower back pump was KILLING me at this time)

Straight Arm Pullovers:
22.5x10
27.5x10
32.5x10
37.5x10
42.5x10
42.5x7
42.5x6

I was spent. Couldn't go any heavier on the pull-overs. Couldn't even get a full 10 and that wasn't even heavy. My lower back had such a pump I just wanted to sit down. LOL!

Hey girl! Your workouts are smokin! What do you do in the operating room? I also work in OR (Anesthesiologist). I know what you mean about having to show up unless you are dead! No rest for the weary! when are you planning to compete this year?

[RealLilSwole]

Hey girl! Your workouts are smokin! What do you do in the operating room? I also work in OR (Anesthesiologist). I know what you mean about having to show up unless you are dead! No rest for the weary! when are you planning to compete this year?

Wow! That coming from you is a huge compliment!!! Thanks. But I think your have an AWESOME physique. I am a nurse in the OR. I did work in oncology but it was too sad and I get too attached to people. So I took this job in October. Same hospital though. But its a 6 month orientation. I don't come off til the first week of May.

Great to hear from you on here. I have been reading your journal as well. I find it fascinating and motivating to find someone else who works in the same environment as I. I am sure you hear the same thing where you work......"I just don't have time to workout, I wish I could bevmore like you." LOL!

[Gaoshang Xiongshou]

Damn it, it looks like you really haul ass in the gym! :bowdown:

[RealLilSwole]

Damn it, it looks like you really haul ass in the gym! :bowdown:

I am just trying to add a little size. LOL! My back and shoulder need some work. I will have to say...I think I should have been a powerlifter. LOL!

Just kidding.

[RealLilSwole]

Did a little hamstring and calf action today. I don't know what I am gonna do about my lower back....my pumps are so intense I can't workout. LOL! I guess I am going to have to start wearing a weightbelt 24/7. LOL!

Seated Leg Curl:
35x20
55x10
75x10
110x8
130x6

Single Leg Curl:
30x8
30x8
40x6

Butt Blaster:
60x10
80x8
100x10

Barbell Deadlift:
65x10
95x10
135x10
(lower back was killing me...I couldn't do anymore)

Lying Leg Curl:
40x10
55x10
70x10
85x8
100x6
115x4
130x5

Seated Calf:
45x10
45x10
90x10
90x10

Angled/Incline Calf Raise:
45x10
90x10
135x10
180x10
225x10
270x10
315x10

[RealLilSwole]

Today was shoulders ands traps.

Smith Shoulder Press:
barx20
20x15
50x10
70x8
90x6
90x4

Single Lateral Raises on cable:
20x12
30x10
40x8
50x6

Single Front Raises on Cable:
20x10
30x6
30x6

Dumbell Side Laterals:
10x12
15x10
15x10
20x8
20x8
25x6
30x6

Rear Delt Raises with Dumbell:
10x10
15x8
20x6

Face Pulls:
22.5x12
32.5x10
42.5x10
52.5x10
57.5x8
62.5x6
67.5x6

Underhand Shrugs on Smith behind Back:
barx10
20x10
30x10
(can't go heavy on anything underhand because I have a small tear in my wrist

Dumbell Shrugs:
30x10
50x10
55x10
80x10
90x7

[magsmalone]

Wow! That coming from you is a huge compliment!!! Thanks. But I think your have an AWESOME physique. I am a nurse in the OR. I did work in oncology but it was too sad and I get too attached to people. So I took this job in October. Same hospital though. But its a 6 month orientation. I don't come off til the first week of May.

Great to hear from you on here. I have been reading your journal as well. I find it fascinating and motivating to find someone else who works in the same environment as I. I am sure you hear the same thing where you work......"I just don't have time to workout, I wish I could bevmore like you." LOL!
Well you really look like you are a hard worker. I had a long night last night in the OR. It is a great place to work though. I am sure that you will like it. Keep up the fight!

[RealLilSwole]

Well you really look like you are a hard worker. I had a long night last night in the OR. It is a great place to work though. I am sure that you will like it. Keep up the fight!


Thanks! So far I am loving it!!!

[RealLilSwole]

Well I believe I have the "itis" in my elbow. It's on fire. Hopefully it will stop hurting in the next few days.

Here is yesterday's arm workout.

Triangle Bar Press Down:
40x20
60 x15
80x12
100x10
120x10

One Arm Dumbell Extention:
15x10
20x10
30x5
(Elbow starting hurting so bad on these.)

Tricep Pressdown Machine:
70x20
90x13
110x10
130x10

Rope Extention Overhead:
22.5x10
27.5x10
32.5x10
32.5x10
32.5x10

Alt Dumbell Curl:
20x10
25x10
30x6
35x5
40x3

EZ Curl:
20x12
40x10
50x10
60x4

Hammer Curl:
15x10
20x10
25x8

Curl on Cable Crossover:
20x10
25x10
30x10
35x10
40x10
45x10
50x8

[Suzanne]

Hope your elbow heals up quick!

[RealLilSwole]

Hope your elbow heals up quick!

Thanks!! Hopefully it will be ok soon.

[RealLilSwole]

Today was quads and calves. I was feeling a little lazy. LOL!

Squats:
barx10
65x10
95x10
135x10
185x6
225x6
245x2

Adductor:
80x12
90x10
100x10

Leg Press Machine:
120x10
210x10
240x10
260x10

Abductor:
80x10
90x10
100x10

Leg Extention:
50x10
70x10
90x10
110x6
130x6
150x5
150x5

Standing Calf:
110x10
130x10
150x10
150x10

[RealLilSwole]

Elbow is feeling a little better......now this darn wrist. I think I mentioned before that I have torn cartlidge in there.....and sometimes it starts acting up. If I wear my brace a few days, that usually takes care of it. Well here is today's workout.

Chest and Abs

Incline Dumbell Press:
20x20
30x10
50x10
60x7
65x4

Flat Barbell Press:
65x15
95x10
115x8
135x6
145x4

Pec Deck:
80x10
100x10
120x10
140x6

Cable Cross Over:
20x20
30x10
40x10
50x10
60x8
40x12
40x10

Abs:
Roman Chair 5 sets of 10

[essmonet03]

Elbow is feeling a little better......now this darn wrist. I think I mentioned before that I have torn cartlidge in there.....and sometimes it starts acting up. If I wear my brace a few days, that usually takes care of it. Well here is today's workout.

Hey there.... I hope that you get better really soon. Think of them as war wounds... its all a part of the lifestyle. :yep:

[RealLilSwole]

Hey there.... I hope that you get better really soon. Think of them as war wounds... its all a part of the lifestyle. :yep:

LOL! That is a good way to think of it! THanks!!

[RealLilSwole]

Today was a lazy day for me. I didn't push myself like I should have. Plus my wrist was hurting again. I think I got the "itis".....that would be puss-itis. LOL! I am just scared of really screwing myself up and having to have surgery. I already have to have my bunion cut off next year. I don't need to have anything else cut off.

Well here is today's workout:

Back:

Lat Pulldown:
80x10
140x10
180x5
160x6

Close Grip Pulldown:
90x10
120x10
140x6

Bent Over Barbell Row:
55x10
95x8
105x8

One Arm Row:
50x10
(I didn't feel like doing this exercise...so I moved on.....LOL!)

Seated Row:
75x10
105x10
135x8
150x5

Straight Arm Pullover:
17.5x10
27.5x10
37.5x10
42.5x10
47.5x8
37.5x8
37.5x10

(elbow starting hurting on these so I couldn't go any heavier)

[RealLilSwole]

Thank God today is Friday! I am so happy for the weekend! I never want to wish time away, but I love having my days off from work. Plus, right now work is kind of intense because I am still training for my new job. It is a 6 month internship and I don't come off orientation til the first week of May. Right now I am in my cardiothoracic/vascular rotation. Those patients are generally really sick and the doctors can be real.....how should I put this......ASSHOLES! LOL! But, they are just like me....they put there pants on the same way I do and they shit just like I do.....HAHA!

Anyway...here is today's workout. I have to admit...I am feeling a little lazy the last few days. Today my lower back pump was so intense that I couldn't finish all 7 sets of my last hamstring exercise.

Oh well...here we go....Hamstrings and Calves

Lying Leg Curl:
40x20
55x10
70x10
85x10
100x10

Stiff Leg Dead Lift:
40x10
50x10
60x10
80x8

Butt Blaster:
60x10
80x10
100x10

Leg Pull through with Rope:
50x10
60x10
70x10
80x10 Back pump was so bad I couldn't do anymore. HA HA!

Angled Calf Raise:
45x10
90x10
135x10
180x10
225x10
225x10

[Gaoshang Xiongshou]

Thank God today is Friday! I am so happy for the weekend! I never want to wish time away, but I love having my days off from work. Plus, right now work is kind of intense because I am still training for my new job. It is a 6 month internship and I don't come off orientation til the first week of May. Right now I am in my cardiothoracic/vascular rotation. Those patients are generally really sick and the doctors can be real.....how should I put this......ASSHOLES! LOL! But, they are just like me....they put there pants on the same way I do and they shit just like I do.....HAHA!

Anyway...here is today's workout. I have to admit...I am feeling a little lazy the last few days. Today my lower back pump was so intense that I couldn't finish all 7 sets of my last hamstring exercise.

Oh well...here we go....Hamstrings and Calves

Lying Leg Curl:
40x20
55x10
70x10
85x10
100x10

Stiff Leg Dead Lift:
40x10
50x10
60x10
80x8

Butt Blaster:
60x10
80x10
100x10

Leg Pull through with Rope:
50x10
60x10
70x10
80x10 Back pump was so bad I couldn't do anymore. HA HA!

Angled Calf Raise:
45x10
90x10
135x10
180x10
225x10
225x10


Wow... it is very seldom that you see a woman say things like this. Good stuff :ok:

[RealLilSwole]

Wow... it is very seldom that you see a woman say things like this. Good stuff :ok:


HAHAHAHA! You are so right. I guess because I am a nurse, I am immune to what sometimes comes out of my mouth!!! LOL!!!!

Sorry about the TMI!!!:p

[Gaoshang Xiongshou]

HAHAHAHA! You are so right. I guess because I am a nurse, I am immune to what sometimes comes out of my mouth!!! LOL!!!!

Sorry about the TMI!!!:p


It is quite alright with me. I think some women are too preoccupied with being what society thinks they should be instead of just being themselves.

[RealLilSwole]

It is quite alright with me. I think some women are too preoccupied with being what society thinks they should be instead of just being themselves.

But I sometimes get my little mouth in trouble with me being myself. HEHEHE!

[RealLilSwole]

Little behind posting yesterday's workout.

SHoulders:
Rear Bent Over laterals with Dumbell:
5x20
10x12
15x10
20x6

One Arm Rear Delt Cable Pull:
7.5x10
10x10
12.5x10
15x8
17.5x8
20x6
22.5x6

Smith Machine Press:
barx20
30x12
50x20
70x8
90x6
100x4

Front Raise with Weight:
10x15
25x10
35x6

Lateral Raise with Dumbell:
10x20
15x15
20x10

Side Lateral on Cable:
10x10
15x10
20x10
25x10
30x10
35x10
40x6

Up RIght Row with EZ curl Bar:
35x10
45x10
55x10

Underhanded Shrug on SMith:
barx10
10x10
20x10
30x10
40x10

Didn't go heavy due to my wrist. Just did them to get a pump.

[RealLilSwole]

Went light today due to my elbow hurting and my right wrist. Ugh....Grandma is falling apart. LOL!

Today was Bi's and Tri's


EZ curl Bar Curls:
35x20
45x10
55x10
65x6
75x8

Alternating Dumbell Curl:
20x15
25x6
30x6
40x3

Hammer Curls:
15x10
20x10
25x8

Curls on Cable Cross Over:
10x10
20x10
20x10
30x10
30x10
40x10
40x10

Rope Press Down:
30x20
40x10
50x10
60x10

Tricep Pressdown Machine:
70x10
90x10
110x10
130x10

Close Grip Press:
55x10
55x10
55x10

Tricep Kickback ON cable:
15x10
30x10
45x10
60x10
75x6 Lowered the weight after this one because I could feel it hurting my elbow.
45x10
45x10

[magsmalone]

Thanks! So far I am loving it!!!
Her is an OR story you might find amusing. This morning I was happily skipping in to work (because the schedule was slow and I thought i was going to get to go home), when the OR coordinator comes running up to me and says " there is a bleeding post operative heart in the ICU who is crashing and you need to go over and get him and bring him back to the operating room for emergency surgery." I love to start the day with a little adrenaline rush!

[RealLilSwole]

Her is an OR story you might find amusing. This morning I was happily skipping in to work (because the schedule was slow and I thought i was going to get to go home), when the OR coordinator comes running up to me and says " there is a bleeding post operative heart in the ICU who is crashing and you need to go over and get him and bring him back to the operating room for emergency surgery." I love to start the day with a little adrenaline rush!


Wow! I do love the rush but that is kind of scary. We had a guy come in yesterday with a dissected ascending AND descending aorta.

[RealLilSwole]

Duh, I forgot to post yesterdays workout.

Leg Press
no weightx30
90x20
180x15
270x10
360x10
450x10
540x10
630x7
720x6

Smith Lunges (not to be whining but it hurts to do lunges because of this freaking bunion) LOL
barx10
20x10
40x10

abductor:
70x15
100x15
120x15

adductor:
70x15
80x15
80x15

Leg Extention:
50x10
50x10
70x10
70x10
90x10
110x10
130x8

Angled Calf Raise (Was lazy by this point and didn't change the weight)
180 x10 for 7 sets

[RealLilSwole]

Got back from the Arnold a few hours ago. Had a great time. Got a few workouts in at Metroflex but didn't write them down. We did shoulders Friday night and back Saturday. Hope everyone had a blast and got home safely!!

[AnglicanBeachParty]

Got back from the Arnold a few hours ago. Had a great time. Got a few workouts in at Metroflex but didn't write them down. We did shoulders Friday night and back Saturday. Hope everyone had a blast and got home safely!!

I worked out there, too! Love that place. I'm still in Columbus, so I'm going back there to train legs in the morning.

[RealLilSwole]

[QUOTE=AnglicanBeachParty;910555]I worked out there, too! Love that place. I'm still in Columbus, so I'm going back there to train legs in the morning.[/QUOTE

Hope you made it home safely!!!:p

[Gaoshang Xiongshou]

My wrist started hurting recently too, and I do not even know why. Looking at these different journals and seeing the mild to severe injuries we all have (and yet, we still push on through!!!), we all need to take a break.

Right... as if any of us can actually stay on one.

[RealLilSwole]

My wrist started hurting recently too, and I do not even know why. Looking at these different journals and seeing the mild to severe injuries we all have (and yet, we still push on through!!!), we all need to take a break.

Right... as if any of us can actually stay on one.

I think we all going to be in jazzy chairs real soon! LOL!

[Gaoshang Xiongshou]

I think we all going to be in jazzy chairs real soon! LOL!


If that is the case, then so be it. Mine will be faster than everyone else's :yep:

[RealLilSwole]

I forgot to post yesterday's workout. I am off fst-7 for the week as well.

Taking it a little easy. My wrist has been killing me.

Aternating Bicep Curls:
10x20
15x10
20x10
25x10
30x8

Concentraion curls On the Cable:
10x20
20x15
30x10
40x8

Straight Bar Curls:
45x10
55x6 Killed my wrist so I went down for the next set.
45x10

Hammers:
15x10
20x10
25x10

Rope Pressdowns:
30x15
35x15
40x12
45x10
50x10

Tricep Pressdown Machine:
70x15
90x12
110x12
130x8

Tricep Press with Barbell:
65x10
95x10
135x6

[RealLilSwole]

If that is the case, then so be it. Mine will be faster than everyone else's :yep:


Hell no! Mine will have turbo and rims...rims that spin! HAHA

[RealLilSwole]

Today's Workout:

Hamstrings:

Seated Curls
30x30
50x15
70x10
90x10
110x10

Lying Leg Curls:
55x10
85x8
100x8
115x6

Stiff Legs Deadlift with dumbells
50's x 10
70's x 10
90's x 6
100's x 4

Angled Calf Raises:
4 sets of 180 x4

[Gaoshang Xiongshou]

Hell no! Mine will have turbo and rims...rims that spin! HAHA


Damn! Big spender...

[RealLilSwole]

damn! Big spender...

lol!

[RealLilSwole]

Dang I just realized that I have forgot to post my last two workouts.

Here is Thursday's Workout:

Chest:
Smith Incline Press:
Barx20
20x20
50x10
90x10
110x4'

Flat Dumbell Press:
30x10
50x10
70x4
55x4

Flat Flyes:
20x10 for 3 sets

Cable Cross Over on Pully ( the one I ususally use was broke)
20x15
25x15
30x10
30x10

[RealLilSwole]

Yesterday's Back Workout:
Latpulldown:
60x15
100x10
120x10
140x8
160x6

T Bar Row: (not the usual machine, we have one that's older that dirt and it's a piece of crap! LOL!)
25x10
35x10
45x6
55x4

Low Row:
45x10
55x8
70x8

high Row:
45x10
70x10
90x8

Face Pulls:
35x10
45x10
50x10
55x8

[Gaoshang Xiongshou]

Yesterday's Back Workout:
Latpulldown:
60x15
100x10
120x10
140x8
160x6

T Bar Row: (not the usual machine, we have one that's older that dirt and it's a piece of crap! LOL!)
25x10
35x10
45x6
55x4

Low Row:
45x10
55x8
70x8

high Row:
45x10
70x10
90x8

Face Pulls:
35x10
45x10
50x10
55x8


Will your gym allow corner rows?

[RealLilSwole]

Will your gym allow corner rows?


NO but.....they are getting a new one soon. Its hard for me to do those from the ground because I am no short. LOL!

[RealLilSwole]

Today was legs. I don't know if I am getting lazier or if my joints are starting to hurt more. So, I took it easy and if it hurt, I moved on. With the diet season fastly approaching, I sure don't want to start dieting hurt.

So here is quads:

Sissy Squats:
3 sets of at Bodyweight x 20

Squats:
Barx10
95x10
135x6
225x3 (knee started hurting so quit)

Let Ext:
30x30
50x15
70x12
90x10
110x10

Standing Calf:
70x10
90x10
110x10
130x10

[bigoso]

RealLilSwole-how's it going...this is Ken from myspace. I'll be checking out your journal...I'm in Atlanta now so I'll definitely be at the Nationals (as a spectator). I'm in the ED now...come off orientation at the end of this month...so far I like it

[RealLilSwole]

RealLilSwole-how's it going...this is Ken from myspace. I'll be checking out your journal...I'm in Atlanta now so I'll definitely be at the Nationals (as a spectator). I'm in the ED now...come off orientation at the end of this month...so far I like it

Hey You!! How are ya? ED? WOW!! I work in the OR! I never get on myspace anymore....just facebook. So good to hear from you!!!

[tammyp]

you trying to move up a weight class?

[RealLilSwole]

you trying to move up a weight class?

Not really. I just need to fill out a little more and I should have been leaner at Jr. Nats. My body just loves some fluff! LOL!

[RealLilSwole]

Here is yesterday's shoulder workout.

Dumbell Shoulder Press:
20x20
30x10
40x10
50x10

Reverse Plate Loaded Shoulder PRess:
10x15
25x10
45x10
45x8

Side Laterals ss with Bent Laterals on Incline Bench:
10x10 ss 10x10
12.5x10 ss12.5x10
15x10 ss 15x10
20x8 ss 20x4

Reverse Grip Shrug On Smith:
barx15
20x15
40x10

Up RIgh Row with Ez curl wide grip:
45x10
65x6 for 2 sets

[bigoso]

Hey You!! How are ya? ED? WOW!! I work in the OR! I never get on myspace anymore....just facebook. So good to hear from you!!!

Yeah...I'm on facebook more myself now too....I'll PM you my real name so you can send me a friend request

[RealLilSwole]

I am getting real lazy at posting my workouts. Here is last Thursday's arm workout.

Alt Dumbell Curl:
10x15
15x10
20x10
25x10
30x6

Seated Machine Cable Curl:
#4x15
#6x12
#8x10
#10x4

Hammer Curls:
15x10
20x10
25x10

Bicep Curl Machine:
30x10
40x10
45x10

Rope Press Down:
15x20
15x20
20x12
25x10

I had to use a different machine for the rope pressdown. It's weight differently. Thats why such a low number in weight.

Straight Arm Tricep Pullback:
30x15
45x15
60x15
75x10
90x10

Tricep Press Machine:
70x15
90x15
110x10
130x10

Tricep Barbell Press:
65x20
65x20
95x10
135x6

[Gaoshang Xiongshou]

Not wanting to post the daily training is to be expected... especially if you feel like no one is even bothering to read.

[RealLilSwole]

And Here is yesterday's quad workout:
sissy squat:
4 sets of bodyweight x 20 reps

Plate Loaded Leg Press:
90x20
180x15
270x12
360x10
450x10

Split Leg Squat:
bw x 10
20x10 for 2 sets

Leg Ext:
50x20
70x15
90x12
110x10
130x6

Standing Calf Raises:
4 sets of 20 at bodyweight (just did these while I was waiting on a piece of equipment

Seated Calf:
4 sets of 90 at 10 reps each

[AnglicanBeachParty]

Not wanting to post the daily training is to be expected... especially if you feel like no one is even bothering to read.

In reality, lots of us lurkers are here reading ... ;)

Keep it up, girl!

[RealLilSwole]

Not wanting to post the daily training is to be expected... especially if you feel like no one is even bothering to read.


To be honest.......if people read it, I think thats great. If they don't, thats ok too. This is for me. A means of pushing me to the next limit. I read everybody else's journal. But I don't make many comments to their pages either. Around here, my mouth has a way of making people mad or taking me the wrong way. Hell, thats not just here, thats everywhere. I am slighly opinionated. LOL! If you couldn't tell. But I love reading everyone's journal. Especially Suzanne's. She is a Weight Warrior. Her workout make me out of breath just reading them! And she is an awesome person. Very genuine.

[RealLilSwole]

In reality, lots of us lurkers are here reading ... ;)

Keep it up, girl!



Thanks! I appreciate that you read. :yep:

[RealLilSwole]

Today's Chest workout. It's Monday after all. International Chest Day!! LOL!

Flat Bench Press:
barx20
65x15
95x15
135x10
145x4

Incline Dumbell:
50x10
55x5
60x5
65x4

Peck Deck:
100x10
120x10
140x8
160x6

Cable Cross Over from Low Pully:
20x15
30x10
40x6 Had to quit. I started feeling a pull in my right arm pit. SO you know what I had to to. I had to shut it down. LOL!

[Suzanne]

Hey! I come in and check out what's up in your journal too dont' always post but do read

[Big Sky Guy]

I have made my Monday a shoulder day to avoid the International Chest Day entourage!

[Gaoshang Xiongshou]

Monday for me is and always will be leg day. That is just sick, no matter how you slice it. The thing that people hate to do the most, I absolutely must have and see that as the best way to start the week.

My head is STILL hurting from this morning's leg training.

[RealLilSwole]

Hey! I come in and check out what's up in your journal too dont' always post but do read


Exactly!! I have never said anything about people not posting. That's never been an issue! But I do love your workouts girl! When i grow up, I hope to be just like YOU!:hmn:

[RealLilSwole]

I have made my Monday a shoulder day to avoid the International Chest Day entourage!

I got there early. I got off work at 3. So it wasn't too bad when we got there. LOL!

[RealLilSwole]

Monday for me is and always will be leg day. That is just sick, no matter how you slice it. The thing that people hate to do the most, I absolutely must have and see that as the best way to start the week.

My head is STILL hurting from this morning's leg training.


Legs used to be my favorite part to train. But it sure is hard. HAHA! Hell I used to love to train everything all the time. But sometimes it just becomes a job. A fulltime job at that. I get my joy the MOST during contest time when I get to see my self change. Thats my reward.

[Melissa]

I am getting real lazy at posting my workouts.

Don't get too lazy about posting your workouts! I'm guilty of lurking in here (and several other women's training journals lol), and I love reading everyone's workouts and what they have to say about them. There are pretty much no female bb's where I live, so these journals are my little motivation tool when I'm training. Keep up the great work, girl!:)

[Suzanne]

I have made my Monday a shoulder day to avoid the International Chest Day entourage!

shoulder day for me too

we made out split so monday either off day or not chest

sunday legs cuz have the whole gym and my absolute fav thing to train!

[RealLilSwole]

shoulder day for me too

we made out split so monday either off day or not chest

sunday legs cuz have the whole gym and my absolute fav thing to train!

I like doing legs on sunday too. No one in the gym. Its also good to train anything at my gym when UK is playing basketball. Not a soul there. LOL!

[RealLilSwole]

Today's Back workout.

Assisted Pull ups:
40x10 for 4 sets

Close Grip Pulldown Machine:
70x15
90x12
110x10
130x10

Lat Pulldown Pully Machine:
#12x10
#14x10
#16x10
#18x10

High Lat Pully Machine:
#12x10
#14x10
#16x10

Hyperextention:
bwx10
bw x 8 for two sets

[Gaoshang Xiongshou]

I like doing legs on sunday too. No one in the gym. Its also good to train anything at my gym when UK is playing basketball. Not a soul there. LOL!


Clearly, those people have their priorities in order.

[RealLilSwole]

Last Thursday's Hamsting and Calf Workout

Lying Leg Curl Machine:
40x15
55x12
70x10
85x10

But Blaster:
50x15
60x15
100x10
100x10

Abductor:
3 sets of 80 x 15

Adductor:
3 sets of 60 x15

Lying Leg Curls with Dumbell:
20x15
30x10
40x10

Angled Calf Raises:
4 sets of 180 x 10

[RealLilSwole]

Went to a bodybuilding show this past weekend in Covington Kentucky. BIG suprise to me that Jen Cowan was there. I have always thought she was a very pretty girl....but after meeting her....she is such a beautiful lady.

I had another consultation today with the attending to get my breast implants. Hopefully I will get a surgery date tomorrow.

Here is today's Shoulder Workout:

Dumbell Press;
20x20
30x10
40x10
50x10

Reverse Plate Loaded Press:
25x12
45x8
45x8

Press with Cable Machine:
#6x15
#10x10
#12x10

Side Laterals on Cable:
7.5x10
12.5x10 Had to stop....they were hurting my elbow too bad.

Side Laterals with Dumbell:
5x20
7.5x12
10x10
12.5x12

Face Pulls:
17.5x20
22.5x15
27.5x15
32.5x15

Rear Delt on Cable:
45x10
60x10
75x10
90x10

[tammyp]

new boobs! what are you thinking about getting?

[GirlyMuscle]

new boobs! what are you thinking about getting?

x2...what size?

Oh yeah...I lurk, too. :)

[RealLilSwole]

new boobs! what are you thinking about getting?

Silicone over the muscle. I work with all these surgeons so when i went for my consultation, I told her I wanted double d's. You should have seen her face. SHOCKED! Then she said, Christina, I don't think your skin is loose enough for those. I told her I was kidding and you could see a sigh of relief. LOL! I said full c to d. What ever would be best for me in once they get me back there to the OR. I have gotten to watch a bunch of breast augs this week and feel confident in my surgeons. I get to pick out all my anesthesia docs, circulator nurse, and scrub nurse.

[RealLilSwole]

x2...what size?

Oh yeah...I lurk, too. :)


Size? Full c to a d. Whatever works for my chest.

Thanks for lurking. But I have gotten lazy. LOL! I need to post my other day's workout.

[Big Sky Guy]

Hope the Surg goes well! Knowing the Docs is so helpful in the process.


Quick side story- We were interviewing Docs as my wife needed a double mastectomy and reconstruction with BA (bad genetics...BRCA). We had stopped and visited with a Doc, Alfonso Oliva, who had a background in microvascular surg along with his experiences in reconstruction and standard BA. He was a handsome 50 YO Italian with great bedside manor and won my wife over....but we still had to stop at another Doc on the way out of town.

We walk in and there is country music playing in the waiting area. We immediately became aware that every woman working in the place had high profile overs, blouses that revealed said overs and porn star makeup and hair. We tried to not judge the situation and were escorted back to a room to wait for the Doc....country music....and in he walks, zip up western boots, 10 pounds of belly hangin over his expensive belt, horrible comb over and the bedside manner of a used car salesman! We expedited the process, not asking any real questions as it was plainly obvious he was not our guy! He was "the man" for all the local strippers I am sure.

We could not even contain our laughter while walking down the hall out of the building! We felt like we had been on the set of a really bad "B" rated porn flick! Laughed for hours and hours on the way home. We needed the levity considering the situation, and levity was delivered.

Doctor Oliva updated Gen about a year and a half ago with silicon and reworked the pockets and we both about cried when she got to take her bra off a few weeks later. We never expected her to look "normal" and we got it!

Sorry to hijack, just had to share one of the more entertaining moments and one of the happier moments in our life!

[RealLilSwole]

Hope the Surg goes well! Knowing the Docs is so helpful in the process.


Quick side story- We were interviewing Docs as my wife needed a double mastectomy and reconstruction with BA (bad genetics...BRCA). We had stopped and visited with a Doc, Alfonso Oliva, who had a background in microvascular surg along with his experiences in reconstruction and standard BA. He was a handsome 50 YO Italian with great bedside manor and won my wife over....but we still had to stop at another Doc on the way out of town.

We walk in and there is country music playing in the waiting area. We immediately became aware that every woman working in the place had high profile overs, blouses that revealed said overs and porn star makeup and hair. We tried to not judge the situation and were escorted back to a room to wait for the Doc....country music....and in he walks, zip up western boots, 10 pounds of belly hangin over his expensive belt, horrible comb over and the bedside manner of a used car salesman! We expedited the process, not asking any real questions as it was plainly obvious he was not our guy! He was "the man" for all the local strippers I am sure.

We could not even contain our laughter while walking down the hall out of the building! We felt like we had been on the set of a really bad "B" rated porn flick! Laughed for hours and hours on the way home. We needed the levity considering the situation, and levity was delivered.

Doctor Oliva updated Gen about a year and a half ago with silicon and reworked the pockets and we both about cried when she got to take her bra off a few weeks later. We never expected her to look "normal" and we got it!

Sorry to hijack, just had to share one of the more entertaining moments and one of the happier moments in our life!


Please! Hijack all you want!! It makes me so happy that something so terrible ended up with such a positive experience!!!! I wish you and your wife well!!!

[RealLilSwole]

Here is Tuesdays arm workout. I am going lighter this week. My joints are hurting too bad.

Arms:

Standing Alternating curls:
10x15
15x10
20x10
25x6

Standing ALt. Cable Curls:
7.5x10
12.5x10
17.5x10
22.5x8

Bicep Curl Machine:
30x10
40x10
50x10

Double Bicep Curl on Cable Cross Over Machine:
20x12
30x12
40x10
50x8

Tricep Rope Pressdown:
12.5x20
17.5x10
22.5x10
27.5x10

Tricep Press with Barbell:
barx20
95x10
135x10

Tricep Press Machine:
70x15
90x15
110x10

[RealLilSwole]

Today's Leg Workout

Sissy Squat:
bodyweight x 20 for 4 sets

Squats:
barx20
65x20
85x20
105x10

Leg Press:
90 x 20 for 3 sets

Leg Ext:
30x20
50x20
70x20

Angled Calf Raises:
90 x20 for 4 sets

[RealLilSwole]

Since I have lightened up and doing more reps this week...I have been sore as heck! LOL! Taking some time off fst-7 as well.

Here is yesterday's chest workout.

Smith Machine Incline:
barx50
20x20
40x20
60x15
80x10

Flat Dumbell Press:
25x15
25x15
25x15

Machine Cable Flyes:
#6x15
#6x15
#6x15

Cable Cross Over:
20x20
20x20
20x20
20x20

[RealLilSwole]

It's official. I have became the laziest sack of malarky that I know. LOL! Not only am I forgetting to post workouts but I haven't felt like doing anything. My workouts have been kind of crappy too! Plus my elbows, especially the right have been on fire. My breast augmentation is scheduled for April 30, so I am kind of looking forward to the recovery time afterward to also heal up my elbows.

I have also been watching the docs do a lot of the implants and I have seen a couple of scary bring backs this week, that weren't done by our surgeons by the way. Ever heard of capsular contracture? Its basically where your body is fighting the implants. The surgeon I worked with today said it happen more with silicone over the muscle. I said, I am screwed! LOL! He also said that it happens more with the smooth texture. Then they have to do a capsulectomy where they cut out the calcification. I shook the specimen we took out of our patient and it sounded like rocks in the bowl! YUCK!!! So now I am kind of getting scared. eeeck

[RealLilSwole]

Here is this past Sunday's workout.

Hamstrings and Calves:
verticle leg press on smith:
50x20
70x20
90x20
180x20
270x10
360x8

seated leg curl:
50x15
70x10
90x10

butt blaster:
#6x10
#8x10
#10x10

stiff let dead lift
20x10
40x10
50x10

seated calves:
45 x 10 for 3 sets

[RealLilSwole]

Yesterday's Shoulder Workout. I was so tired yesterday I should have went straight home after work instead of the gym.

Seated Dumbell Press:
20x20
20x20
25x15
25x15

Front Dumbell Raises:
8x12
10x12
12x10

Side laterals:
8x15
10x15
12x10
15x10

One arm rear delt pull on cable:
20x15
30x12
40x10
50x10

Bent over rear delt raises:
10x10
10x10
10x10

Close grip up right row from low pulley:
30x10
40x10
50x10
60x10

[RealLilSwole]

TOdays most terrible arm workout. LOL! My elbow was on fire so I had to really lighten up. I am thinking about getting my dr to write for me to get an MRI just to check to make sure it's ok. Better do it now before Obama healthcare starts. LOL! Or I will never even get to see my doctor. (No offense to Obama supporters)

Tricep Press with V Bar:
12.5x40
17.5x20
22.5x20
27.5x10

ALt Bicep Curl with Dumbell:
5x20
10x12
15x10
20x10

One arm overhead ext: (don't you dare laugh either)
5x15
7.5x15
10x15

Curl on Seated cable machine:
#6x15
#8x10
#10x10

[Melissa]

Hang in there girl...I bet the recovery time after your surgery will be good for your elbows. Hopefully it's just some bad tendonitis that will ease up with some time out of the gym. It can be really mentally draining when you go in to the gym and you wind up expending more energy fighting the pain from an injury than the actual weights themselves. Look forward to your new boobies, and I bet when you get back to training after the surgery, you'll have a renewed enthusiasm for it (in addition to a hot new rack!:p)

[RealLilSwole]

THanks girl!!! And you are right, it does waste enery at they gym fighting the pain. And I am getting really excited about the boobies!!!!!

[Gaoshang Xiongshou]

So I wound up finally... FINALLY... having a National Chest Day Monday :lmao: I felt like a mindless sheep.

[RealLilSwole]

so i wound up finally... Finally... Having a national chest day monday :lmao: I felt like a mindless sheep.

oh no! Lol!!

[Gaoshang Xiongshou]

oh no! Lol!!


There was no choice. I trained legs Friday, and they were so trashed Monday morning that all I could do was go to the next day's work, which was chest and triceps.

[Suzanne]

I have had really bad forearm/elbow pain took time off didn't really help, on anti-imflammatories, went for ART and ultrasound (this helped), massages digging hard in the forearms (helped alot)

I am buying http://www.triggerpointbook.com/#Referred to help fix it myself cuz i think PT will just be exercises i am already doing. i also have partial tears in both rotator cuffs, tendinits in pretty much my entire shoulder etc) Just lift around it. after couple weeks i am back to lifting as heavy as i was. Really the only reason i started going lighter was fear of completely tearing but realized that prob wasn't going to happen as long as i kept form good. I did have to avoid lateral rasie with dbs for awhile really hurt elbows, still can't do hammer curls or upright rows

[SallyAnne]

THanks girl!!! And you are right, it does waste enery at they gym fighting the pain. And I am getting really excited about the boobies!!!!!

boobies!! Take before and afters. I still have my before/after pictures and wow - totally amazing what a new set of boobies can do. ;)

[RealLilSwole]

I have had really bad forearm/elbow pain took time off didn't really help, on anti-imflammatories, went for ART and ultrasound (this helped), massages digging hard in the forearms (helped alot)

I am buying http://www.triggerpointbook.com/#Referred to help fix it myself cuz i think PT will just be exercises i am already doing. i also have partial tears in both rotator cuffs, tendinits in pretty much my entire shoulder etc) Just lift around it. after couple weeks i am back to lifting as heavy as i was. Really the only reason i started going lighter was fear of completely tearing but realized that prob wasn't going to happen as long as i kept form good. I did have to avoid lateral rasie with dbs for awhile really hurt elbows, still can't do hammer curls or upright rows

Thanks for all the advice Suzanne!! I appreciate all you do!!!! :hugme:

[RealLilSwole]

boobies!! Take before and afters. I still have my before/after pictures and wow - totally amazing what a new set of boobies can do. ;)

Thanks SallyAnne!! I am getting excited!!!!!

[RealLilSwole]

Here is THursday's Leg workout:

Verticle Leg Press on Smith (I really like these):
90x20
180x20
270x15
270x10

Leg Ext:
50x20
70x15
90x10

Sissy Squat:
bwx20 3sets
20x20

Standing Calf:
50 x20 for 4 sets Taking it easy on calves, my right ankle has been a bit swollen. I know I am falling apart!! LOL!

[RealLilSwole]

Yesterday's Chest Workout:
Flat Dumbell Press:
20x20
30x10
40x10
50x6

Incline Dumbell Press:
25x10
30x10 for 3 sets

Machine Cable Fly:
#6 x 12 for 3 sets

Cable Cross OVers:
30 x15 for 4 sets

I know this sounds like a light cheesy workout but my chest in on fire today.

[RealLilSwole]

Today's Back Workout:
60x20
80x15
100x15
120x10
140x6

Rack Pulls from Knee:
135x10
225x6
225x10 (lower back started feeling a little funny so I stopped here)

Seated Row:
60x15
75x12
90x10
105x10

Straightarm Pulldown/Over:
20x10
30x10
35x8
40x6

[Big Sky Guy]

A good workout here!

Gen had a bit of capsular contracture with her first set...much of it was most likely due to the physical condition she was in and the time it took to recreate pockets. With rebuild, the pain was much higher and she was not able to do as much massaging as she probably needed to do. Still, the contracture was not noticeable until about 5 years later and then it was fairly minor. That first set was saline and they did not feel real from the get-go as she had no fatty tissue to cover them. The replacement silicon feel 100% more like a real breast in our case as they move and conform much more normally than saline ever did.

Couple more weeks killin it in the gym and you get a little break!

[Gaoshang Xiongshou]

Okay, so how do you get into position for the vertical leg press on the Smith? It has been mentioned to me several times before.

[RealLilSwole]

I am real behind on posting my workouts. Sorry about that for all your lurkers. LOL! I hope everyone had a great weekend. It's sunny here but slighly chilly.

Last Tueday's Hamstrings

Lying Leg Curl:
40x10
55x10
70x10
85x10
(THere was something wrong with this machine. I told my fiance that it felt weird and thats why I quit. He used it anyway and it snapped while he was using it. Thank god it didn't hurt him. We found out that people have been stealing all the pins out of the machines and someone had put the wrong pin in there and that's why it snapped. Idiot's.)

Leg Press with feet placed High:
90x20
180x20
180 x20

Adductor:
60x15
60x15
60x15

Abductor:
80x15
80x15
80x15

Rotary Calf Machine:
70x20
90x20
110x20
130x20

[RealLilSwole]

Last Wednesday's Arm Workout:

Standing Alt Curls:
20x20
15x10
20x10
25x10
30x10 drop to 15x7

EZCurl:
bar plus
10x10
20x10
30x10
40x10

Hammer Curl:
10x10
15x10
20x10

Single Arm Cable Curls:
10x10
15x10
20x10
25x10

Triagle Bar Pressdown:
20x20
30x20
50x20
60x20

Tricep Pressdown Machine:
70x10
90x10
110x10
130x10

(My right elbow was starting to scream at me so I decided I should call it a day before I hurt myself.)

[RealLilSwole]

A good workout here!

Gen had a bit of capsular contracture with her first set...much of it was most likely due to the physical condition she was in and the time it took to recreate pockets. With rebuild, the pain was much higher and she was not able to do as much massaging as she probably needed to do. Still, the contracture was not noticeable until about 5 years later and then it was fairly minor. That first set was saline and they did not feel real from the get-go as she had no fatty tissue to cover them. The replacement silicon feel 100% more like a real breast in our case as they move and conform much more normally than saline ever did.

Couple more weeks killin it in the gym and you get a little break!

I am getting excited about taking a little break. No denying that. LOL

[RealLilSwole]

Okay, so how do you get into position for the vertical leg press on the Smith? It has been mentioned to me several times before.

I pulled it up on youtube if you want the truth. I have no idea how to explain it. hehe

[RealLilSwole]

Friday's Shoulder Workout:
Barx20
20x15
40x10
50x10
70x6

Side Laterals:
5x20
10x15
15x10
20x6

Front Raises:
10x10
15x10
10x10

Rear Delt Raises:
5x10
7.5x10
10x10
12.5x10

Rear Delt on Cable Crossover:
10x30
20x15
30x10

Shrugs:
50x10
55x10
55x10

[RealLilSwole]

Yesterday's Quad Workout:

Leg Ext:
25x20
40x10
55x10
70x10
85x10

Smith Squat:
20x15
40x12
60x10
80x10

SIssy Squat:
bw x 20 for 3 sets
(THese really burn my out quads believe it or not)

Incline Calf Raises:
90 x 20 for 4 sets

I got sick during my workout and called it quits. Our smith rach is beside the regular squat rack and some dude was on there that had enough cologne on for the entire east coast. I got sick and as soon as I was done working out barley made it to the bathroom for some projectile vomit. Why do people have to put on that crap to come to the gym??

[GirlyMuscle]

There's a 50something woman in my gym that wears so much patcholi I can smell her coming before I see her. gag!

[RealLilSwole]

There's a 50something woman in my gym that wears so much patcholi I can smell her coming before I see her. gag!

Gross!!!!!!!!!!

[RealLilSwole]

Shew wee I am tired. My grill wasn't working very good anymore....so I bought a new one and just put it together and already grilled some nice steaks. My old one would just burn the outside of the food and not cook the meat. And for those of you that know me...I lOVE to cook!!

TOday was chest day:
Flat Dumbell Press:
20x20
30x15
40x10
50x10

Incline Dumbell Press:
30 x 10 for 4 sets

Peck Deck:
60x15
80x10
110x10
130x10

Push Ups on Bench:
3 sets x 10

Cable Cross Over:
20x10
30x10
30x12
40x10

[RealLilSwole]

http://i1008.photobucket.com/albums/af204/RealLilSwole/work.jpg


I hope this works. I thought this picture was funny! This was me at work today. Obviously I work in the operating room but we were also working with a laser. These are special goggles we have to wear. LOL!

[RealLilSwole]

Here is yesterday's workout.
Back:

Lat Pulldown:
50x20
60x15
100x12
120x10
140x5

Bent Over BB Row:
65x10
95x10
115x6 for 2 sets

Straight Arm Pullover on Cable:
45x15
60x10
75x10

Underhand row from high pully:
60x20
75x15
90x15
105x15

[RealLilSwole]

Today's Workout:

Hamstrings:

Seated Leg Curl:
30x25
50x20
70x10
90x10

Butt Blaster:
40x10
50x10
60x10

Deadlift Dumbell:
30x10
45x10
50x10

Lying Leg Curl:
40x10
55x10
70x10

Seated Calf:
25 x 20 for 4 sets

[Suzanne]

http://i1008.photobucket.com/albums/af204/RealLilSwole/work.jpg


I hope this works. I thought this picture was funny! This was me at work today. Obviously I work in the operating room but we were also working with a laser. These are special goggles we have to wear. LOL!

love it lol

[RealLilSwole]

love it lol

THanks!

[RealLilSwole]

Here is Friday's Shoulder WOrkout. My right elbow is still hurting. I started icing it alot and using naproxen. After that, it doesn't hurt as bad....but it's still there. So I just keep going light. It drives me crazy cause I like to train a little heavier. UGH!

Shoulders:
Giant set:
Dumbell Presses - Side Lateral DB Raises - Bent Over Rear Delt with DB
5x10 - 5x10 - 5x10
7.5x10 - 7.5x10 - 7.5x10
10x10 - 10x10 - 10x10
12.5x10 - 12.5x10 - 12.5x10

Giant Set:
Single Arm Cable Press - Cable Side Laterals - Cable Bent Over Rear Delt
10x10 - 10x10 - 10x10
15x10 - 15x10 - 15x10
20x10 - 20x10 - 20x10
25x10 - 25x10 - 25x10

Rear Delt Pull on Cable Cross Over:
10x20
15x16
20x13
10x20

Close Grip Up right Row On Cable:
30x20
40x15
60x15
80x10

[RealLilSwole]

Here is yesterday's arm workout.

Giant Set:
Alt DB Bicep Curl - Curl Machine - Hammer DB Curl
5x40 - 20x15 - 5x15
10x20 - 30x12 - 10x15
15x12 - 40x8 - 15x10
20x10 - 50x5 - 20x10

Giant Set:
Lying Down DB Tricep Ext - Tricet Dip on Bench - Overhead Tricep Ext Machine
5x30 - BWx20 - 20x20
7.5x20 - BWx15 - 25x20
10x10 - BWx10 - 30x20
10x12 - BWx15 - 40x20

SUPERSET:
EZ Curl on Cable ss w/ Tricep Pressdown with Rope on Cable
10x20 - 10x20
15x20 - 15x20
20x15 - 20x15

[AnglicanBeachParty]

Rear Delt Pull on Cable Cross Over:
10x20
15x16
20x13
10x20


I love these!

[RealLilSwole]

Well people, sorry I haven't posted in a few days. I will put my workouts up later. I am getting ready to go to the hospital in a few minutes to check in. For today is BREAST AUGMENTATION DAY!! WOOP WOOP! I am a little nervous and I am starving this morning. I don't like this NPO shit! LOL! Hope everyone has a great day and I will report back later to tell about my experience. I am going to attempt to go to a Derby Party tomorrow at IFBB Pro Tricky Jackson's house. We will see how I feel. Have a great day!

[tammyp]

good luck!!!

[RealLilSwole]

Thanks Tammy!

Well I am home now. I feel great! Just a little sore....I feel like a did a big chest workout. Hope everyone has a great day! It's beautiful today here in good ole Kentucky!!

[2hot4u]

congrats on the new girls!!! Keep us posted on how you are doing ok!!!

[Suzanne]

congrats!

[RealLilSwole]

Today I am just a little more sore than yesterday. I have the most pain under the arm where the band of your bra would be. I have been using frozeN peas for ice packs lol! And lets not to mention pretty swollen.

[tammyp]

so what did u get?

[RealLilSwole]

I got silicone 450 cc over the muscle. I took a sneak peak under my bandages and the incicions is really bruised. Did any of you have this? Just making sure I am normal. But I am feeling really good so far. Thanks for checking on me girl!! What size did you get Ms Tammy? I think your's are beautiful!

[tammyp]

thanks :) im 375 over. i bruised on the right side all the way to my hip. left, nothing.

[2hot4u]

450!!! that is awesome!! bet you are happy with those!!! I didn't go that big and wish i could have but dr said he made me has big as he could with my frame and skin. but I am happy with what i have :yep:

[Suzanne]

I have 450s also i feel like they are HUGE now but didn't think they were big when i was smaller. wtf???!!! lol

I don't remember having any bruising but i didn't peak til my dr appt

[tammyp]

i just wore a strap so i could take it off almost right away to see them. i wish i had a pic of my hubbys face when he saw them for the 1st time...priceless!

[KateK]

Hey so I'm a lurker coming out! :-)

I think we got our boobs done on the same day so it is great to hear about someone else who is going through the whole recovery process right along with me! I also got overs, silicon. What has your doctor recommended in terms of exercise post-recovery?

I'm hoping to get in some light cardio/walking this week and then start lifting lower body (machines only?) at day 7-10 and upper at 2 weeks post.

I know with over the muscle the recovery time is much less but of course I'll be listening to my bod and being cautious.

Congrats on your new boobs!

[RealLilSwole]

Hey so I'm a lurker coming out! :-)

I think we got our boobs done on the same day so it is great to hear about someone else who is going through the whole recovery process right along with me! I also got overs, silicon. What has your doctor recommended in terms of exercise post-recovery?

I'm hoping to get in some light cardio/walking this week and then start lifting lower body (machines only?) at day 7-10 and upper at 2 weeks post.

I know with over the muscle the recovery time is much less but of course I'll be listening to my bod and being cautious.

Congrats on your new boobs!

I go for my first post op appointment tomorrow. But she said after about a week I could do some light walking. But No training esp for 6 weeks, upper body anyway.

[The Prodigy]

Hey girlie,
Been lurking around for a while and decided to pop up and say hello! Hope you meet you in person someday!

[magsmalone]

I have tried to pull this look off on several occasions at work too. You wear it well! How are you liking the operating room? Never a dull moment huh?
http://i1008.photobucket.com/albums/af204/RealLilSwole/work.jpg


I hope this works. I thought this picture was funny! This was me at work today. Obviously I work in the operating room but we were also working with a laser. These are special goggles we have to wear. LOL!

[RealLilSwole]

Well today I made some real progress. LOL! I was able to take a shower, wash and dry my hair, and put on my own deodorant. LOL! I am thinking about making a trip to wal-mart here in a bit. That will be the true test. Have a great day!

[RealLilSwole]

Well here is my exciting workout!

Chest: Just kidding!!

I walked 30 minutes at 2.5mph on the treadmill and I rode a bike for 25 minutes. I had to do something, I could feel myself getting fatter. HEHE! I wore two front open style sport's bra things I bought at Wal-mart so I wouldn't bounce.

My right side has been alittle more bother some than the left. My left actually don't even really hurt anymore...just a litte sore. My right one feels like a midget is in there doing kick boxing and today I had to put a foot pedal under the OR table so the surgeon could get to it and I pulled my right one a little. I don't think I hurt myself but it just seems more sore now. I could just be concentrating on it more..it really just feels tight. DOes that make sense? Sorry for my rambling. lol

[Big Sky Guy]

Congrats on the walk and bike! Just keep massaging them and treat them like their your babies and all will work out.

[RealLilSwole]

Guess who's back.....back again! LOL!

Well I was able to start back to the gym this week. I didn't write my workouts down. Nothing to impressive right now. Just getting used to working out with the new girls. Monday I worked Chest and Tuesday I worked Back. Today will be hamstrings.

[Suzanne]

yay for back in the gym!!! you'll be hitting it hard soon

[RealLilSwole]

yay for back in the gym!!! you'll be hitting it hard soon

Yeah I decided to start with chest this week. It was Monday you know....international chest day. Well it's Wed now and my chest is on fire. LOL!! But a good fire.

[tammyp]

when do we get to see a pic?

[RealLilSwole]

when do we get to see a pic?

We will see. It's terrible. New boobies....and no pics.... :(

[RealLilSwole]

Well it began at 0600 this morning. Training for Nationals has began. At least thats the plan. I have gained a little too much weight from not being able to work out during my boobies...and I am not going to lie....I love me some hamburgers....prob a few too many....ok a lot to many. So we will see how it goes. I also plan on doing the Tricky Jackson show here in Lexington the week before nationals because a lot of people I work with want to see me compete and can't travel due to work. Ok...ready or not.....here I come!!

[Gaoshang Xiongshou]

Well it began at 0600 this morning. Training for Nationals has began. At least thats the plan. I have gained a little too much weight from not being able to work out during my boobies...and I am not going to lie....I love me some hamburgers....prob a few too many....ok a lot to many. So we will see how it goes. I also plan on doing the Tricky Jackson show here in Lexington the week before nationals because a lot of people I work with want to see me compete and can't travel due to work. Ok...ready or not.....here I come!!

:lmao:

Admitting it is the first step, so I have heard :)

I am sure you will be able to bounce back to where you left off (and then beyond) in short time.

[RealLilSwole]

:lmao:

Admitting it is the first step, so I have heard :)

I am sure you will be able to bounce back to where you left off (and then beyond) in short time.


Yes I admit.....I am addicted to hamburgers....I love Five Guys and Culvers. At least thats what we have around here in Kentucky.

[The Prodigy]

I like burgers too! Five Guys is great but not a huge fan of Culvers. Fudruckers has a GREAT burger too!

[RealLilSwole]

I like burgers too! Five Guys is great but not a huge fan of Culvers. Fudruckers has a GREAT burger too!

Never had Fudruckers. We don't have one around here...but mental note...I will find one after contest prep. HEHE! Red Robin is pretty good. I like the burger with the fried egg on it!! YUM YUM!

[RealLilSwole]

Today's Workout
Well I would tell you all my starting weight...but I am embarrased! No way! I let my self go too far this time. I just hope I can make it for Nationals. Nats may not be a good choice considering the surgery and all but I am going to give it my best and see what happens...if I am not ready, then I am simply not ready and I won't do it. Deal? Ok. LOL!

So here is today's workout. My worst feature is my back. So I am gonna try and work back and hamstrings twice per week. We will see what happens.

Back/Hamstrings/Calves

Straight Arm Pullover:
20x20
30x15
40x10
45x8 then 25x10

Pin Pulls
135x20
225x10
315x NOTHING!!
225x4
(We have this bar at the gym that is much heavier than the regular ones...and I think I got that one tonight. Generally I can lift 315 off the floor AT LEAST for one...but this sucker didn't budge tonight. All well, try it again next year!)

Reverse Grip Row:
30x12
70x10
90x8

Seated Leg Curl:
30x20
50x12
70x12
70x10
90x6 then 50x6

Incline Calf Raise:
6 sets of 90x15

[GirlyMuscle]

New boobies?!?! Can't wait to see!!!

[RealLilSwole]

New boobies?!?! Can't wait to see!!!

LOL!!!

I will show you all soon!

[RealLilSwole]

I had a nice workout today EXCEPT for people trying to talk to me...UGH! and people on the equipment that I need! DOUBLE UGH!! So I had to do some impromptu. I worked chest and abs but I also did one exercise for triceps just do get some blood pumping through them....and let's not lie people! THey need some work! HAHA! Anyway...here goes.

Chest:
Flat Dumbell Press:
20x20
30x12
40x8
40x6, drop 20x8

Incline Dumbell Press:
30x10
30x10
40x5
40x5 drop 20x5

Cable Fly:
#6x15
#8x10
#10x6 drop 6x10

Cable Cross Over: (had to improvise on another machine)
12.5x20
22.5x10
17.5x10 drop 7.5 x10

Tripcep:
V bar pressdown:
30x30
40x20
50x15
60x12
70x10
80x10 drop 40 x10

Abs:
Hanging:
3sets of 10

Ab Crunch Machine:
30x15
30x10 for 2 sets

Decline Crunch:
3 sets of 10

[RealLilSwole]

Day 3 of diet. My eyes are so tired this evening as I write this. Very long day in the operating room. I still managed to have a pretty good workout. Today I hit Back (Width)/Bi's/Calves.

Wide grip assisted pull-up
50x10
50x10
40x10
40x10

One Arm Row from High Pully
30x15
50x10
60x10
70x4 drop 30x10

Lat Pulldown:
70x10
120x8
120x9 drop 60x10

Seated Row with Straight bar:
45x15
60x10
75x8
90x6 drop 45 x10

Cable Curl with Straight Bar:
10x20
15x20
20x15
25x10 drop 10x10

Seated Calf:
25 x 10 for 9 sets ( calves were on fire!)

[RealLilSwole]

Another long day in the OR. We had two terrible deaths. One guy wrecked his motorcycle. He simply dropped off the pavement. He had brain damage and was bleeding internally. Then we had a younger man....probably mid 30's, tractor rolled on him and crushed him. I simply stopped in my tracks when they wheeled him into the OR...he intestines were hanging out of his ass. Anyway.....I am sure you all don't want to hear about that. However, with the 4th of July upon us....please everyone be careful. Don't only watch what you are doing, but please pay attention to everyone else. A lot of people will be partying it up....and I am sure they will be out drinking and driving. Which brings me to Saturday. I am on call. Ugh! And weekend call is 24.5 hours. So literally I could be working the whole 24 hours with NO SLEEP and NOT STOPPING!! And yes...it legal.

Here was my workout today. I did legs and Abs. But I was lazy at Abs today. I was so tired. I need a day off but I am not going to be able to get a workout in this weekend so I am trying to take advantage of the week.

Leg Ext:
30x20
50x15
70x10
90x8 drop 50x8

Squat:
Barx12
95x10
135x10
185x6
225x1
225x1 - what a joke lol! I can usually rep that...but not today!
135x5

Lunges:
BW for 6 sets x 15....did three different styles

Leg Pull through with Rope:
20x15
25x10
35x10
45x10

Lying Leg Curl:
40x10
50x10
70x10
85x5 then 40x10

Abs Crunch Bench: 4 sets of 10

[RealLilSwole]

Today was just shoulders and traps. Trying to hurry and eat here and go to bed. I start my call at 0630am and I am on call til 0700am Sunday. So tomorrow will be a long day. Hopefully I will be wrong. I PRAY I am wrong. LOL!

Dumbell Military Press:
15x20
20x15
25x10
30x10
40x6 drop 20x8

Dumbell Side Laterals:
10x20
15x10
15x10
20x8 drop 10x10

Rear delt dumbell roll:
15x10
20x6
24x4 drop 10x10

Smith Machine Reverse Grip for Traps:
barx15
20x15
30x10
40x6

Cable Side Lateral:
10x15
15x12
20x10
25x8

rear delt cable row:
10x20
15x15
20x10

up right row with ezcurl bar:
barx10
45x10
55x10
25x

[RealLilSwole]

Well I have gotten really lazy at writing in my journal here. But work has just been nuts!!! All the hillbilly dumbass's around here just cant seem to ride an ATV or motorcycle without a helmet. And lets not even get into all the tractor roll overs. There have been quite a few, or the guy the burned all the skin off of his penis with bottle rocket. PURE GENIUS!

Anyway...contest prep is going good. Weight is coming down nicely. But the more weight I lose....the bigger the boobies look....Ain't life grand! ahaha

Well, off to the gym. I got screwed tonight and I have to work the 7pm shift to 730am. Have a great weekend.

[2hot4u]

we are still waiting!!! lol
New boobies?!?! Can't wait to see!!!

[AnglicanBeachParty]

we are still waiting!!! lol

x2 !!

[Gaoshang Xiongshou]

Believe it or not, I did not come for the pictures of the new additions (although a picture would be good). No, I am more interested in if you have made any progress with upper body development.

[RealLilSwole]

Sorry I haven't put any pics up. I don't like to put pics online when I am prepping. My head couldn't take any bad comments. LOL! I am a little behind as is. But I did get my suits ordered today from Vandella. So I guess I am commited!! haha!

[Gaoshang Xiongshou]

Sorry I haven't put any pics up. I don't like to put pics online when I am prepping. My head couldn't take any bad comments. LOL! I am a little behind as is. But I did get my suits ordered today from Vandella. So I guess I am commited!! haha!


This is not a bad practice at all. It is easy enough for anyone to get their head taken out of the game, so I am sure I speak for quite a few when I say that this is understandable.

You should just email us instead :)

[RealLilSwole]

Well my weight was finally down to 130.6, at least its moving!! Yeah! Trying not to stress. I want to get back down to Lightweight.....where I am comfortable. lol

[2hot4u]

wow!! still no pics?? there are some girls are posting pics daily of themselves and we just want a peek lol i am sorry which show are you doing next?

[The Prodigy]

kinda funny how excited we all get over new ta tas!!! Enjoy dieting cause the rebound SUX!!! I wish I was still dieting!!

[RealLilSwole]

kinda funny how excited we all get over new ta tas!!! Enjoy dieting cause the rebound SUX!!! I wish I was still dieting!!


Oh I know girl! You gonna be at nats? I am trying to convince Trina to go!! I love that girl!!

[Suzanne]

What's up? how you coming along?

[The Prodigy]

Oh I know girl! You gonna be at nats? I am trying to convince Trina to go!! I love that girl!!

I may go watch but will not be competing for a LOOOOONG time!!! Why won't Trina go??? I will work on her!!!

[RealLilSwole]

I may go watch but will not be competing for a LOOOOONG time!!! Why won't Trina go??? I will work on her!!!

If you go....we def need to meet!!!! I hope you enjoy the rest of your weekend. It 0630 here on Sunday and I am up doing cardio........ugh!

[RealLilSwole]

Had a great workout. My good friend Trina Thompson came down from Louisville and we did shoulders. Great Workout. I think I am track, was down to 124.4 yesterday. Going to see my trainer today in Cincinatti and get my bf checked to see where we are. WOO HOO!