Nationals 2010 Lucky #7 ?

[janet kaufman]

I have had time to regroup after Masters nationals. Hitting the gym took a few days off to go to Sturgis and ready for nationals in about 8 weeks. I send pics to Dave this weekend to get a plan for the next eight weeks.

[Ibarramedia]

Good luck Janet. Looking forward to follwing your journey. :ok:

[The Prodigy]

Go getum girl!!!! Can't wait to see you onstage again!

[Suzanne]

Following along and will see ya there!

[janet kaufman]

Go getum girl!!!! Can't wait to see you onstage again!
Thanks. Are you doing Nationals?

[janet kaufman]

Following along and will see ya there!


I am glad your prep is going better. It sounds like it was pretty stressful for awhile. I will see you in Atlanta!!!:yep:

[janet kaufman]

Sonya and I decided to switch things up a bit and do legs on Saturdays and arms and cardio on Fridays. If felt weird not to do legs this morning but I think it may be a good thing. Wont feel rushed due to having to get to work.
Time will tell.
I will send pics to Dave on Sunday morning and he will tell me what the plan is. I relaxed when Gene and I went to Sturgis. I gained a little weight but just about where i was at 8 weeks out for Masters.

[The Prodigy]

No Nationals for me!!! I am done competing for a LOOOOOONG time......

[janet kaufman]

sent pics to dave yesterday. Nothing drastic right now 4 days of 30 minutes cardio and pf for diet, Not too bad but we will see if i drop a pound a week.

hit back and arms today normally legs are on monday but switching it up a bit i wont know what day it is. I know days of the week depending what workout it is LOL

pullups narrow 4 sets
smith bentover row under hand
tbar row
front pull downs
wide seated row
one arm rows
hi pulls
hyper extensions

bi's standing curl
seated alt db curl
preacher reverse curl

triceps
rope push downs
bentover rope extension
kickbacks

[Ibarramedia]

Janet, you look even fuller in your new avatar. Do you have a bigger pic of that?

[janet kaufman]

Here you go.It was the friday before Masters and I hadn't tanned yet. So looking a little pale.73832

[Ibarramedia]

Here you go.It was the friday before Masters and I hadn't tanned yet. So looking a little pale.73832


Thanks. :ok:

[janet kaufman]

Hit hamstrings this morning felt pretty strong.

leg ext
seat leg curl single leg
vertical leg press 45x8,45x10,45x10+50,45x10+50 8-10 reps
smith lunge 140 x4
russian leans 12-15 x2
stiff legged dead lift 140 x4 last drop to 90 to failure
hanging db curl 40 x3
bench lunge with double drop
cable kick backs
inner outer
calves standing 5 sets of 20

Pick up my sponsor check from the club tomorrow $300 will help alot and Gnc picked up half of my entry. This will help alot. I just want to have enough money to eat at the Metro diner. I am ready for their Greek platter. SpanakopitaYum!!!

[janet kaufman]

didn't get a chance to post last night so this is Wednesday and today's workouts

Wednesday chest
smith flat bench 90 110 120 130 reps 8-10
smith incline 70 90 90 90 8-10
decline 90 110 110 110 8-10
pec dec 90 21's 4 sets
incline fly on stability ball
abs

Thursday shoulders
side laterals 2 sets of 20 3 sets of 10
db press 40 40 40 40 drop 30 sets of 8
cable front raise
machine shoulder press face in
side lateral machine one arm at a time 4 sets
bentover rear delts 25x4
reverse pec dec 4 sets
stand db shrug 70 75 75 75
barbell shrug 90 110 110 110
abs

work is crazy busy right with trying to get ready for the Bond election ( trying to get a new High School built) the election is the week I am gone for Nationals so I have to bust butt to make sure everything is done right.

[v1hyp]

Looks good, Good luck w/your prep!

[janet kaufman]

Looks good, Good luck w/your prep!


Thank you

[janet kaufman]

Oh Yeah! just got done eating some pizza and a large piece of coconut cake for my cheat. taste great (yummy in my tummy). Legs were heavy with straights sets so the meal was a reward reload. Back to low carb tomorrow


Here is what we did today

leg ext 4 set 150
seated curl 4 sets 90
squats 135 225 245 255 255 6-8 reps
life fitness squat 180 230 250 250
leg press 450 540 560 560 6-10 reps
lying leg curl 70 80 80 80
kickbacks cable
plia with dumbell 90 90 90 90
calves on leg press 6 sets 6-8 reps

teaching a leg and butt routine at the club for the next 5 Saturdays Should be pretty fun Sonya and I will be running the gals through some intense stuff. Burn Baby Burn!!

[janet kaufman]

The Booty Boot Camp class at the club was a hit everyone's butt were screaming mission accomplished.

Gene was scouting animals for the opening of hunting season so I had the house to myself and watched food channel all weekend yeah me!!!!
Got a good recipe for blue cheese coleslaw. For after Nationals. I added it to my "to eats list"
Practiced my routine on top of the weekly grocery shopping and house cleaning not enough hours in the day

emailed Dave pics no changes for me. still at 4 days of cardio 30 minutes yeeha

Hit hamstrings and calves this morning

Leg extension 140 150 170 170
lying leg curls 60 70 70 80
leg press 360 450 540 540
walking lunge 90 90 90
stiff legged deadlift 185 185 185 185 drop set 135 to failure
bench lunge 45 45 45 12-15 reps
hanging db curl 40 40 40 40 8-10
cable kick backs x2

calves life fitness 140 140 140 140
standing calve raise 340 340 360 360

[janet kaufman]

Wanted to focus mainly on lower lats today.

pullups wide grip 2 sets no weight 25 reps
3 sets 25 15 reps

t bar supported 80 x4 10-12 2 wide grip 2 narrow
reverse grip pulldown x4
behind the neck pulldwn x4
seated row narrow grip x4
reverse grip row 135 155 155 155 8-10
one arm rows on smith machine
hi pull rows on hammer strength 180 190 190 190
hyper ext x4
biceps
21's x4 sets
db preacher curls to failure
standing hammer curls x4

triceps
straight bar pushdwns x4
straight bar 21's x3
dips on machine 110
overhead ext

[janet kaufman]

got my entry sent in today. ticket purchased, entry sent and hotel booked. no turning back.

hit chest this morning did mostly heavy db work 8-10 reps lats are feeling yesterday's workout
incl db press 40 50 50 50 50
flat db press 55 60 60 60 60 last drop to 40
wide chest press 180 180 180 180 to failure
cable cross over 4 sets
pec dec life fitness 90 100 100 100
dips 3 sets to failure

abs
knee drives on ball
cable crunches
leg raises all 3 x 25

[The Prodigy]

NO turning back....you wouldn't have turned back anyway!!!! You have a pro card to obtain!!!

[janet kaufman]

NO turning back....you wouldn't have turned back anyway!!!! You have a pro card to obtain!!!

you are right! I want that card!! I love your new pic. Very Sexy!!

[janet kaufman]

Husband and his brother are eating fresh tomato BLT's it killing me so I am hinding in the computer room eating my eggs.
Hit shoulders pretty intense this morning
warmup
db press 40 45 45 45 8-to failure
front raise db ss side laterals ss uprite row x4
bentover rear delt 25 25 25 25
cable rear flies 30 30 30 30
cable side laterals x4
seated smith military pres
shrugs standing on smith 360 x 4

abs

tomorrow is leg blast the killer so better get to bed

[janet kaufman]

didn't post on Friday. Gene and I left right after I got off work to go camping. It was nice to kick back for few days. Learned how to play poker. It was pretty fun. And shot guns. I even took my posing music to practice my routine in the camper while Gene was archery hunting.

this is what I did on Leg blast friday

leg ext 2 sets 20 reps then drop 3 times to failure
squats 4 sets of 25 reps
leg press 50 reps ss hacks 25 reps 4 sets
walking lunge 3 sets
seated hamcurl 3 sets
butt blaster 3sets
inners and outers 2 sets 25 reps
calves seat 4 sets of 10
standing

[AnglicanBeachParty]

Great to see you journaling again, Janet!

[janet kaufman]

had today off from work so it was nice to sleep in a little. got up at 6am. stayed up late and watched cupcake wars on the food network. fell asleep didn't see who won. Dang it.

slept all weekend in the camper on a crappy bed and my neck was fine I get up this morning turned my head to do something and instant kink. go figure!! Gene is home now so I will see if he can get the kink out.

did get my leg workout in though without too much trouble
leg ext 90 120 150 150
seated hamstrings 90 x4 25 reps
leg press 360 450 540 590 590 8-10
smith lunge
incline lying db curl 35 35 35 35 8-10
stiff legged deadlifts 140 140 140 140
bench lunge 45 45 45 10-12
ball roll ins x3
cable kick backs
inners outers
calves 6 sets10-12

[janet kaufman]

I think I got my kink in my neck worked out by doing back today. Mix the order up today and focused on close grip moves for a lot of the workout.

pullups narrow 4 sets last two sets with weight 35 35
hi pulls 180 180 180 180 8- to failure
one arm rows 75 80 80 80 8-10
seated narrow grip pulldwns 140 140 140 140 8-10
seated rows narrow 160 170 170 170 8-10
tbar row reverse grip 135 140 140 140 8-10
wide bentover rows 135 135 135 135 8-10
hyper extensions 3 sets of 20 with 25lb plate

arms
standing curl ss seated curl ss preacher curl barbell different grip each set 4 sets

triceps
rope ext ss dips ss one arm reverse grip ext 4 sets

[janet kaufman]

hit chest with some giant sets today. isnt getting as light as early which is killing me I hate going to the gym when it is still dark. I have a hard time waking up when it is dark.

chest workout

smith flat bench 4 sets of 8-10

giant set of wide press, incline press and a pushup 4 sets

pec dec 4 sets 90 100 100 105

decline press 4 sets of 8
incline fly 25lb 4 sets of 8

cardio 30 minutes
abs

[janet kaufman]

For a short week this has been one long week. Glad tomorrow is Friday and cheat day woo hoo! trying to figure out what to have for my sweet Kahlua cream pie sounds good but with 30 grams of fat a slice and i cant just eat one slice I better not I even have my limits:D

Had a great shoulder workout today a little higher rep but got a good burn

db side laterals 12 1/2 4 sets of 10
Military press 35 4 sets of 10
side lateral machine 4 sets of 12
front raise bb 30 4 sets of 12
rear delt cable
db rear delt 25 4 sets of 12
side laterals machine one arm 30 4 sets 10
shrug machine180


abs
cardio 30 minutes

[The Prodigy]

Glad the kink in your neck is better! What rotation does Dave have you on now? How much cardio?

[janet kaufman]

Glad the kink in your neck is better! What rotation does Dave have you on now? How much cardio?

I am still on pf but I get some carbs.

[janet kaufman]

TGIF and cheat night too. Burgers and some cookies probably the last week of doing cookies I will switch to something with a little more nutritional value. Dave said I can do ice cream as long as I am losing every week. He also gave me a little carbs for one meal during the week. woo hoo.

legs this morning

leg ext 90 100 150 150 left knee was bugging me a bit
squat 135 x10 185x 10 225 x9 275 x6 275 x6 got the knee pain worked out
lifefitness squat 180 x12 230 x10 270 x8 270x8
life fitness squat single leg 90 4 sets of 10
leg press 450 x10 540x10 630x8 630x8
standing leg curls 4 sets of 10 70lbs
butt kickbacks 3 sets of 60 10-12 reps
calves 4 sets of 15 on leg press
4 sets seated 12 reps
inners outers

[The Prodigy]

Your getting carbs, fat days and ice cream? I am jealous! I get my cheat meals pulled pretty quick! Fat days become non existent pretty fast! I also have gut problems when dieting!

[janet kaufman]

Your getting carbs, fat days and ice cream? I am jealous! I get my cheat meals pulled pretty quick! Fat days become non existent pretty fast! I also have gut problems when dieting!

It helps that I did a show in July. I didn't gain a ton a weight back so just trying to maintain what I have. Once I hit a plateau I am sure my diet will switch. Dang it!!

[janet kaufman]

time is flying. I cant believe Nationals is in 5 weeks. Gene was hunting this weekend so spent the weekend practicing posing. And hanging out at the house. which was nice. Making sure everything is packed and ready to go.
They change our insurance coverage at work so one of Gene's pills for his crohns went from $75 for 3 months supply to $397. How do you budget for that? Looking into assistance programs. We will get something worked out.

Hit hams today

leg ext 140 150 170 170 10 reps
seat curls 90 100 100 100 21's
verical leg press 360 10r 450 10r 500 500 last two sets 6 reps
walking lunge 90 lbs 3 sets
lying leg curl 70 70 70 70 8-10 reps
stiff legged dead 135 185 185 185 drop 135 8-10 reps
bench lunge 45 45 45 8-10 reps
kick backs x4
inners outers
calves

[The Prodigy]

Interesting that you hit hams by itself. Do you do quads alone another day? What made you decide on this training split?

[janet kaufman]

Interesting that you hit hams by itself. Do you do quads alone another day? What made you decide on this training split?

I do quads on friday. I used to do them all together but I was in the gym forever. this way my intensity stays high. Hams and quads get equal attention.

[janet kaufman]

I will be glad when the Bond election is done for the school district. My desk looks like a bomb hit and I need to make sure everything is done for my boss before I leave for Nationals. The election is oct 14 I leave on the 13th so if there any problems I will hear about it:hypno: So needless to say I am so ready for Atlanta.

Hit back today

pullups two sets of wide 25 reps no weight two sets wide 25lbs 12 reps
wide front pull downs 8- 10 reps 4 sets
reverse pull downs 8- 10 reps 4 sets
one arm rows with cable 8- 10 reps 4 sets
tbar row 8- 10 reps 4 sets
bent over rows 8- 10 reps 4 sets
seated rows 150 160 160 160
decline pullover 3 sets of 12

biceps
standing barbell
preacher curl barbell
seated db curl
lying cable curl

triceps
rope push downs
rope ext
machine dips
one tricep extension

[janet kaufman]

work was crazy today with the start of absentee voting. I am so glad i workout before I go to work.

Hit chest

pec dec 4 sets of 15 100lbs
incline smith press 4 sets of 10-12
incline fly 25x4
db press single arm 4 sets of 12
dips 4 sets to failure
wide press 180 x4
cable cross overs
under hand cross overs x4
abs
cardio 30 minutes on the stepper

[janet kaufman]

ugh Never thought I would say this what had my cheat meal and I am full. Two burgers( made them at home with diet lean burger) Laughing Cow has a blue chz soft chz and it taste awesome and only 1.5 grams of fat per wedge. The milk shake is what did me in. My eyes are bigger than my stomach I made a 20oz ff chunky monkey shake and drank half because it is just sitting in my stomach. Thank goodness tomorrow is cardio.

Did a leg blast workout this morning:
7 sets of squats reps:15 12 10 10 8 8 15
leg press 450 10 reps ss hack squats 140 12 reps
front squat 4 sets
seated hamcurl 1 set of tabata
leg ext 4 sets of 12
smith lunge ss sissy squat two sets
kick backs x2
calves 5 sets of seated 3 sets standing
inners outers

[Suzanne]

mmmmmmmmmm I want burgers and chunky monkey!!!

[janet kaufman]

mmmmmmmmmm I want burgers and chunky monkey!!!

When do get your burgers? Jeremy still saying no

I want some of your fudge:drool:

[Suzanne]

When do get your burgers? Jeremy still saying no

I want some of your fudge:drool:


I had 2 burgers last saturday and man it worked i wa STARVING bad all week!!!!

I have some fudge made and frozen and getting supplies today to make some this week!!!

[janet kaufman]

I had 2 burgers last saturday and man it worked i wa STARVING bad all week!!!!

I have some fudge made and frozen and getting supplies today to make some this week!!!


awesome woo hoo

[2hot4u]

janet i am rooting for you from st louis!!! Wish i could be there for all the great competitors in this show. I want some of the pb brownies!!!!!!!

[janet kaufman]

janet i am rooting for you from st louis!!! Wish i could be there for all the great competitors in this show. I want some of the pb brownies!!!!!!!


Thank you. I hope all is well. I miss chatting with you. how did things go at your appointment?

[janet kaufman]

so Dave added another day of cardio so I am up to 5 days things are coming together. Weekend was quiet. Made Gene some lasagna and lemon bars so when he got home from hunting all weekend he had a home cooked meal. I love the smell of Italian food cooking. Actually any food cooking except chicken and fish.LOL But especially Italian.

Hit hamstrings at the gym this morning. Sonja rolled her ankle running so she was a little gimpy.

Lying ham curl tapata style 8 set of 20 sec 10 sec rest
round the clock lunge 2 sets 50lb
leg press 360 450 590 590 590
lying db curl 45 55 55 55 8-10
stiff legged dead lift 185 185 185 185 drop set on last one 135
bench lunge 45x3 12-15
kickbacks 2x15
inners outers 230 x15x2
calves on life fitness machine 6 sets

[tammyp]

i trains quads and hams seperately too. it really has made a diff in my legs.

rooting for you girlie~xoxoxox

[The Prodigy]

I can't believe you are barely doing any cardio! I am SOOO jealous! I can't wait to finally meet you at Nationals!!

[janet kaufman]

i trains quads and hams seperately too. it really has made a diff in my legs.

rooting for you girlie~xoxoxox


Thank you:hugme:

[janet kaufman]

I can't believe you are barely doing any cardio! I am SOOO jealous! I can't wait to finally meet you at Nationals!!

it is so weird from show to show how much cardio I need to do. This time I am lucky not to have to do too much. But it will get bumped up if I don't make the changes Dave and I want to see.
It will be great to meet you too.

[janet kaufman]

I can tell the show is getting closer because I get a little edgy at work. work has been crazy busy with the election and people keep piling things on my desk. My days at work make my contest prep look like a walk in the park. Everyone is stressed because I will be gone the day of the election. But one good thing it keeps me busy so I don't think negative thoughts about my physique.

back and arms

pullups narrow 0 25 45 45 x 25 15 12 10
tbar narrow 90 135 135 135
neutral grip pulldowns x4
seat row under hand single handles
one arm rows 80 80 80 45
bentover smith rows
hi pulls 140 140 140 140 10-12
decline pullovers
hyper extensions

arms 3 sets
21's 40 40 40 40 ss preachers 40 40 40 40
hammer curls

triceps 4 sets each
straight bar pushdowns
v handle pushdowns
reverse grip extensions
machine dips

35 minutes cardio

[janet kaufman]

they replaced my favorite stepper with a new model at the gym. Dang it. Sometimes new isnt always better.

chest workout
incline db press 45 50 55 55 8-10
flat cable flys 4sets
flat db press 60 60 60 60 10-12
dips w/ 10lbs 4 sets to failure
crossovers 4 sets of10
wide press unilateral 90 90 90 90 to failure

cardio 30 minutes

[janet kaufman]

I can tell it is getting close to the end of the week. A bit tired this morning. Tomorrow is cheat meal. I'll will have to see what Dave says is ok.


Shoulder this morning
warmup with an uprite row into a press move 4 sets of 12
db press 40 45 45 45 6-8
incline side laterals 10 10 10 10 12 reps
bent over cable side lateral 4 sets 12
front raise palms facing in 20 x4
machine shoulder press x4
rear delt on pec dec 70 x4
db shrugs 80 80 70 70

cardio 35 minutes

[janet kaufman]

TGIF, It has been a long week. Heavy leg today.

leg ext 110 140 150 150
squat 135 185 225 265 265
life fitness squat machine 180 205 205 205 185
leg press 450 540 540 540 last set drop and did plyo's two sets to failure
standing leg curl
butt blast 70 70 70
calves seat and standing 6sets
plia squat with db 90 90 90

weight is where should so one last night meal of cheats. Burgers

[tammyp]

you got it in the bag woman~

[Suzanne]

looking shredded

[janet kaufman]

you got it in the bag woman~


Thank you. I hope you are right but there is going to be some tuff competition I am sure. I just need to hold on to this for a few more weeks.

[janet kaufman]

looking shredded


Thank you.

[wildcat22]

Pictures look amazing!!! I think its going to be lucky #seven!! keep your head up your in the final stretch!!

[2hot4u]

You do look amazing!!! Keep up the good work and positive thinking!!!

I will pm you about the appt with dr ok

[janet kaufman]

did a little shopping this weekend. Was a nice break.

Hamstrings
leg ext warmup
seated curls 90 100 100 100 x10
vertical leg press 360 450 450 450 x10
smith reverse lunge 70 70 70 70 ss with ball roll ins ss ball bridges
stiff legged dead lift 185 185 185 135 6-8
db bench lunge 45 45 45 15 reps
kick backs x3
inners outers
calves

[janet kaufman]

Nationals is getting closer 2 1/2 weeks!!! down to the fine tuning of everything.

back workout

pullups w/bodyweight 3x to failure about 20 2x 25 10
bentovers reverse grip 45 55 55 55 8-10
t bar wide grip
pulldowns wide
seated row narrow grip 140 150 150 150 8-10
one arm rows 80 x3
hi pulls to failure
hypers

biceps 4 sets 8-10 failure
standing curl
preacher curl
seated db curl
rope curl


tricep 4 sets giant set to failure
one arm pushdowns
rope press downs
dips
rope over head ext

cardio 30 minutes

[janet kaufman]

Wednesday 2 1/2 weeks. Dave increased my cardio this week so I am dragging ass today. Sending him pics tomorrow so I hope he likes the progress.

chest and cardio today

pushups tabata style 8 sets
incline barbell press 30 35 45 45
weighted dips w/25 4 sets to failure
bench press to neck 25 25 25 25 really tried to focus on form
flat bench fly 25 25 25 25
cable crossovers


abs
cardio 45 min

[janet kaufman]

sent pictures to Dave this morning. He said we will keep everything the same and to check in with him on Tues. But he never did tell me if I get my cheat tomorrow. My guess is no. I normally don't go wild this close.Last show my last cheat were eggs and 3 slices of Ezekial bread. ( I miss bread a lot) especially when I have eggs. So i am going to try to maintain for the next few weeks.

shoulders today try to hit the medial and rear heads a bit harder

side laterals tabata style 8 sets of 20 secs
front smith press 25 30 35 35 8-10
uprite row ss negative front raise
rear db laterals ran the rack up and back twice
leaning side laterals 15 15 15 15
front db raise
side laterals on machine 35 35 35 35 8-10
shrugs on cable machine 6 sets of 10-12
abs planks
cable crunch ss wood choppers
cardio in the pm 30 minutes

[Ibarramedia]

You're looking very good Janet. I like what I see. :ok:

[Jodie]

Dam+ it Janet! You look awesome. Kick butt and get that Pro Card. I'll be there in Spritit and glued to the play by plays here keeping up with you.

[janet kaufman]

You're looking very good Janet. I like what I see. :ok:

Thank you. i feel pretty good just about a pound to lose to make middleweight

[janet kaufman]

Dam+ it Janet! You look awesome. Kick butt and get that Pro Card. I'll be there in Spritit and glued to the play by plays here keeping up with you.


Thanks. I am hoping for that card. I wish you were going to be there.

[janet kaufman]

so glad its friday. sleep in until 5 tomorrow. woo hoo:awesome: cheat was a two yolk omelet with some turkey taco meat and fresh tomatoes from the garden and three pieces of toast

leg blast work a.k.a cusser workout
leg extensions 20 reps then keep dropping to failure 2 sets
smith squats 4x 25 reps
leg press 50 reps ss hacks 25 reps 4 sets
walking lunge 4 sets
seated hamcurl 2 sets single leg 15 reps
butt blast 3 sets
inner outers
standing calves 5 sets
seated curl 5 sets
calve raise of of hack machine 5 sets

[wildcat22]

pictures look amazing!! I just cant imagine you not winning the class!!!!

[janet kaufman]

It would be awesome if that would happen.

[tammyp]

gorgeous janet...and waist is sooo tiny!

[janet kaufman]

gorgeous janet...and waist is sooo tiny!

Thanks Tammy!

[janet kaufman]

I cant believe it is only 12 days away to Nationals. finishing up with my two clients this week. Saturday is pedicure and monday hair and nails. I cant wait woohoo. Food is all cooked and in freezer. I think I am about ready. one pound to lose to be at weight when I leave. I like to have that buffer in case the scales weigh heavy.

hamstring day
leg ext ss seated leg curl ss walking lunge 4 sets
leg press 450 450 540 540
lying db curl 45 55 55 55 last set done on slant board 35 to failure
stiff legged dead lift on smith 10-12 these hit way different not alot a room to adjust body positioning.
bench lunge 45 45 45 45
kick backs
inners outers
calves

[janet kaufman]

word from dave is to up cardio to 45 minutes but I do get a slice of pizza with my dinner on Thursday woohoo. weight is balancing back and forth form 125.2 to 126. Just hope the scales dont weigh heavy.


hit back this morning
pullups wide 25 reps x2 15 reps w/ 25lb plate
tbar row wide grip
reverse grip seated rows ss neutral grip pulldowns 4 sets
incline bench db row 20lbs
bentover rows reverse grip 135 4 sets 15
lat pulldown
pullovers x 3
hyper extension

biceps
standing straight bar 45lbs ss seat db curl 25 ss hammer preacher curl 35 lb x4
rope curl done at end for a burn out
triceps
dips 110lbs ss straight bar press downs ss rope press downs x4
over head ext done at end for burn out

cardio 45 minutes

[The Prodigy]

45 min.....I start at 45 minutes at 16 weeks out!!!

[janet kaufman]

So do I!!! But, I know I pig out especially on cheat meals so you pay the price for that!!!

Janet, good luck to you next week. You are looking great! Slap some competition tan on and you're good to go. :yep:


My goal in the next off season is to gain a little more weight. So I may be where you guys are next show as far as cardio goes. I am hoping there won't be any weight classes my next show. LOL

[janet kaufman]

Last chest workout before Nationals

db flat press 50 55 60 60 12-15 reps

incl press db ss wide press ss pushup to failure 4 sets
pec dec 90 x4
dcl db press 45 45 45 45 10-12

abs
leg raises
weighted crunches

cardio 45

cant wait for pizza slice tomorrow night woo hoo dragging ass tonight all the diet and cardio is catching up to me

[The Prodigy]

AND you are still getting cheat meals? I better stick to my day job!!

[janet kaufman]

AND you are still getting cheat meals? I better stick to my day job!!

This is the first time I have gotten do this. last Nationals I was busting ass with the cardio. I swear my body changes every show as far as what it responds to.:dunno:

[janet kaufman]

the pizza slice was awesome but it is hard to eat just one slice but i managed I made Gene eat the rest. 9 days and counting.

last shoulder workout
warmup with uprite row with shoulder press 30 40 40
side laterals 2 sets of 20 3 sets of 10
db press unlateral 4 sets to failure
cable side laterals
barbell front raise 30 x4
cable rear delt 3 sets of 10 last set drop
rear delt on pec deck 4 sets
shrugs on smith machine ss with incline barbell front raise

abs
cardio in the pm 45 min

[janet kaufman]

almost there woo hoo. pedicure tomorrow cant wait to just relax for an hour.


legs today
leg ext
seat hamcurls 4x25 reps
squats 135 225 245 245
life fitness hack machine 250 250 250 250 to failure then lite set of one leg
leg press 450 540 540 540
stepsups 25 db
inners outers
butt blast 3 sets at 70lb
calves

[AnglicanBeachParty]

Last pics you posted look amazing, Janet.

I can only imagine what another week of cutting up will have done to your physique!

It's hammer time -- go get 'em!

[janet kaufman]

Last pics you posted look amazing, Janet.

I can only imagine what another week of cutting up will have done to your physique!

It's hammer time -- go get 'em!


Thanks I am going to give it my best shot.

[tammyp]

ill give you a call this week...hang in! xoxoxo

[The Prodigy]

Can't wait to see you on stage Janet! Stay strong this last week!

[janet kaufman]

ill give you a call this week...hang in! xoxoxo

ok. we are leaving wednesday morning. Cant wait! we get in about 4 pm so it will give me some time to relax.

[janet kaufman]

Can't wait to see you on stage Janet! Stay strong this last week!

Thanks. I hope to meet you.

[SallyAnne]

Good luck this weekend, Janet! You look AMAZING.

[Gaoshang Xiongshou]

Good luck, Janet!

[2hot4u]

Good Luck Janet and let's do this thing and bring home the hardware!!

[janet kaufman]

Good luck this weekend, Janet! You look AMAZING.

Thank you so much. Are you going to be there?

[janet kaufman]

Good Luck Janet and let's do this thing and bring home the hardware!!

I am going to give it my best shot. :yep:

[janet kaufman]

6 days til show time! I got the hair nails and eyebrows done today. Just about ready to go. I have made improvements to my physique so cant ask for more than that. These are pics that I took on Sunday. Dave has helped me a ton.

[AnglicanBeachParty]

You are looking fantastic, Janet!

Good luck!!

[Ibarramedia]

You are looking fantastic, Janet!

Good luck!!


Fantastic indeed. :ok: Good luck.

[pillowtalk]

WOW!!:hypno: You look GREAT! Best of luck!!
Lisa

[Ramy]

great job...wish you the best luck:yep:

[janet kaufman]

Thank you everyone for the encouragement during my prep for Nationals. I really appreciate it.

[The Prodigy]

Janet,
I am SO proud of you! You can't be upset about your placing at Nationals cause I am upset enough for the both of us!! I beat the wall when they called out the top 2!!!! AHH!!!!!! It was great meeting you though! Keep pushing forward! Next year is your year!!

[janet kaufman]

Janet,
I am SO proud of you! You can't be upset about your placing at Nationals cause I am upset enough for the both of us!! I beat the wall when they called out the top 2!!!! AHH!!!!!! It was great meeting you though! Keep pushing forward! Next year is your year!!

I was bummed at first but I have had time to sit back and realize that is how judging goes sometimes. I need to work on bringing the WOW factor just dont know what that is yet. I wish we would have had more time to chat. It was great meeting you.