She Hulk

[RVRose]

Hello everyone
Im new here, new to bodybuilding and am prepping for my first show this summer.

My fiancee got me into bodybuilding about a year or so ago. I always was pretty big growing up and for the first time am seeing some major changes in my physique. Its pretty exciting to see lines and cuts where Ive never seen or really expected to see ever. I was always interested in bodybuilding but didnt really ever see myself doing it until I met my Fiancee. He really introduced me to lifting and the bodybuilding scene.

So here I am getting ready for my first show in July. I still have quite a way to go, switched from a keto diet to one calculated with Layne Norton's calculator. I felt like I started losing a lot of muscle on keto and got a lot weaker. Last week I started my new diet with these stats:

Age: 22 Height: 5'5''
Weight: 145lbs
Calorie intake: 1575
Fat: 35g
Protein: 188g
Carbs: 127g

Breakfast: 19g Carbs/ 31g Protein
Pre-Wrokout: 44g Carbs/ 31g Protein
Workout Shake: 25g Carbs/ 30g Protein
Post-Workout: 31g Carbs/ 31g Protein
#5 and #6: 31g Protein/ ~12g Fat

As for my workout schedule:
Monday - Chest
Tuesday - Back
Wednesday - Shoulders
Thursday - Rest
Friday - Legs
Saturday - Arms
Sunday - Rest

[stephaniewicked]

Hey girl... welcome to Rx! :) Look forward to following along!

What show are you doing? Good luck!

[tammyp]

welcome!

[Cdimeo]

HII! Welcome--you will find so much info on here and the women are amazing :)

[PFEPerformance]

Welcome! Looking forward to following your journey!

[GirlyMuscle]

Welcome to RX! I look forward to following your journey.

[katt981]

subscribed! :)

[cheddar cheese]

Looking forward to following along, I'm doing a BB show in July too so it's going to be great to follow your journey :)

[RVRose]

Hey girl... welcome to Rx! :) Look forward to following along!

What show are you doing? Good luck!

Thanks!
Im (hopefully) going to compete at the NPC San Jose. There is a much smaller and much more local show The WBFA Santa Cruz a week later.
If Im not ready for those then Ill compete later in October in San Francisco or Sacramento I think it was. But Ive determined that I need to step on stage this year. Then I can take some serious time off to gain much better size.

[RVRose]

Looking forward to following along, I'm doing a BB show in July too so it's going to be great to follow your journey :)
Good Luck to you!

[RVRose]

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[RVRose]

I want to barf... Just hit quads and hams. Going back to the gym later to hit calves and abs

Warm-up: Leg Extensions - 85lbs x 15

Leg Press:
4 plates x 15
6 plates x 15
8 plates x 12
8 plates x 12 drop to 4 plates x 15

Stiff Leg Deads:
100lbs x 15
100lbs x 12
100lbs x 10
100lbs x 10

Extensions:
80lbs x 15
110lbs x 15
125lbs x 11
140lbs x 8

Butt Blaster:
50 x 15
60 x 12
70 x 12

Sitting Ham Curls super set with Standing Single Ham Flexors:
135 x 15/20 x 8
150 x 12/20 x 8
150 x 10/20 x 6

Also messed up my ankle some how in the past couple of days. Icing it before I go back to do calves

[RVRose]

I entered into a workout video contest
Vote for me! :yep:
Please
http://www.hemo-ragepage.com/videos/113/she-hulk

[Mandla]

I entered into a workout video contest
Vote for me! :yep:
Please
http://www.hemo-ragepage.com/videos/113/she-hulk


Very nice. Can't wait to see the changes you will be making, training that hard it's only a matter of time.
How do you feel when you use Hemo-rage?

[sassy69]

Thanks!
Im (hopefully) going to compete at the NPC San Jose. There is a much smaller and much more local show The WBFA Santa Cruz a week later.
If Im not ready for those then Ill compete later in October in San Francisco or Sacramento I think it was. But Ive determined that I need to step on stage this year. Then I can take some serious time off to gain much better size.

Hey! You're in my neck of the woods! Are you going to the Contra Costa tomorrow?

[musclemilf]

Hey! You're in my neck of the woods!

^^^ I PM'd her with a hello because I was so excited to see a female "musclehead" in our area.

[RVRose]

Hey! You're in my neck of the woods! Are you going to the Contra Costa tomorrow?

Ahh I totally forgot about that!

[RVRose]

Very nice. Can't wait to see the changes you will be making, training that hard it's only a matter of time.
How do you feel when you use Hemo-rage?

Thanks
I like Hemo-rage. It doesnt get me nauseous like a few other pre workout sups. I get a pretty good pump going with it

[RVRose]

Didnt make it back to the gym last night. My ankle was feelin funky so I iced it a bunch and took some motrin...but I just hit arms

Definitely had a rage workout today. Wasnt feeling super strong but it was a slight improvement from last week. Definitely chucked some dumbbells around the gym, but anyway


Arms:
BB Curls:
40lbs x 15
40lbs x 11
40lbs x 6/ drop 30lbs x 4
40lbs x 6/ drop 30lbs x 5/ drop 20lbs x 6
Alternating DB Curls:
15lbs x 8
15lbs x 8/ drop 10lbs x 8
15lbs x 8/ drop 10lbs x 6
17.5lbs x 7/ drop 15lbs x 4/ drop 10lbs x 6
Hammer Curls:
10lbs x 12
15lbs x 8/ drop 10lbs 4
17.5lbs x 5/ drop 15lbs x 2/ drop 10lbs x 5
Tricep Push Downs:
40 x 15
50 x 12
50 x 12
60 x 10
DB Overhead extension:
35lbs x 15
40lbs x 12
45lbs x 8
45lbs x 8
Single Arm DB Extensions:
10lbs x 15
10lbs x 12
10lbs 12
15lbs x 10

I feel like I cant flex my right tricep at all most of the time... I try to focus on it, but I feel like Im just moving my arm

[RVRose]

Hit chest this morning

Incline DB press:
35lbs x 15
40lbs x 12
45lbs x 10
45lbs x 8

Flat Bench:
95lbs x 10
95lbs x 12
115lbs x 8
115lbs x 6/ drop 95lbs x 7

Incline DB Fly:
17.5lbs x 15
25lbs x 8
25lbs x 7/ drop 20lbs x 4
20lbs x 10

Pec Deck:
35 x 10
35 x 10
I switched to a different machine fly for my last set--

Machine Fly:
60 x 8

Cable Flies:
Each side-- 15lbs x 15
20lbs x 10
22.5lbs x 6/ drop 17.5 x 5

[GirlyMuscle]

Voted. :)

[partsRheavy]

Your Bench is Killa!!!!!!!

[RVRose]

Voted. :)

Thank you!


Your Bench is Killa!!!!!!!

Thanks! Cant wait till I can get it back up to 135

[RVRose]

Did back today:

Pull-ups superset with Wide-grip Lat Pull downs:
5/ 90 x 15
5/ 100 x 12
3/ 110 x 8
120 x 8/drop 100 x 5

Cable Rows (Kept it pretty light since I have problems with my left shoulder):
80 x 15
90 x 12
90 x 12
90 x 12

Med-grip Lat Pull Downs:
70 x 15
90 x 12
90 x 12
100 x 12

Smith Bent Over Rows:
65lbs x 12 under hand
65lbs x 12 over hand
65lbs x 10 under hand
65lbs x 12 over hand

Back Extensions:
12
10
10

[RVRose]

Hit shoulders yesterday
DB Press:
30lbs x 15
35lbs x12
40lbs x 6/ drop to 30lbs x 5
40lbs x 6/ drop to 30lbs x 5

DB Lateral Raises:
10lbs x 15
12lbs x 12
15lbs x 8/ drop to 12lbs x 3/ drop to 10lbs x 5
10lbs x 8 holding them at the top for 10 seconds each rep. <<Made me want to cry

Front Alternating DB Raises:
15lbs x 15
17lbs x 12
17lbs x 10/ drop to 12lbs x 5
15lbs x 15
(did some extras for the left shoulder after the last couple of sets)

Rear Machine Fly:
50 x 15
60 x 15
75 x 10
75 x 9/ drop to 60 x 5

Followed by 15 mins of cardio. Wanted to do high intensity but whenever I started to run I kept cramping.

Today is my rest day. Going to go long boarding for my cardio today!

[RVRose]

The past few days Ive been having a hell of a time trying to sleep. Ive been super restless and anyway I lay my body hurts. Been sleeping with a pillow beneath my knees or between them, which helps a little.
Took some ZMA last night and the night before. Last night I actually slept really well. I had super funky dreams, but when I woke up it was already morning.

Had an insane-o leg workout not long ago. Im still pretty shaky from it.

Warm up: 80lbs x 15 Leg Extensions

Leg Press:
Sled + 4 plates x 15
+6 x 12
+8 x 10
+8 x 10/ drop to +6 x 10/ drop to +4 x 10/ drop to +2 x 15 (My entire body was shaking like mad after this last set)

HACK SQUATS!
sled x 15
+20lbs x 15
+50lbs x 12
+70lbs x 10

Straight Leg Deads:
100lbs x 15
100lbs x 12
100lbs x 10

Seated Curls ss Standing Single Curls:
135 x 15 ss 30 x 5
150 x 12 ss 30 x 3/ 20 x 4
165 x 8/ 135 x 8 ss 20 x 3

Leg Extensions:
110lbs x 15
125lbs x 9/ drop to 95lbs x 3
125lbs x 5/ drop to 80lbs x 5

Adductors:
80 x 15
100 x 15
120 x 15

Seated Donkey Raises:
sled + 140lbs x 12
+ 140lbs x 12

Was too tired to do more calf stuff. I have to start putting calves with other workouts.

[dbmneto]

Yiu need more definition..

[dbmneto]

You need more definition, and calves with more mass, i think...

[partsRheavy]

dbmneto - she's working on the definition thing right now with prep!!!!

There is a lot of genetics involved with calves-quads. When someone works quads, calves are also involved, right?

I would be a little more careful about playing "judge" in someone's own personal diary ------ unless you can flash a sweet copy of your NPC (or whatever federation) judgin' credentials/card in front of us......:yep:

Remember this is an entirely new division and NO ONE knows what they're really looking for. The only assumption I would make is that the participants in WPD have done strength training for a couple of years or more and eat high protein/low carb. I would assume that people in WPD lift heavier than participants in lets say - bikini.

And it's obvious the owner of this diary has visited the squat rack quite a few times - and has thought "DEEPly" about this metal contraption and accessories. :yep:

The personal diaries aren't "ask-the-judge" things.

I think there is an ask-the-judge on this board for those who want to check status pre-competition. However, the Judges there have competed numerous times + also judged shows in-person. (not on the computer LOL)

[RVRose]

You need more definition, and calves with more mass, i think...
I realize that I need to be leaner. I know that I have a long way to go, and you gotta realize that Im prepping for my first show. Not saying that I dont need to look awesome or anything, but I obviously am not going to have perfect proportions. Thanks for the input though

[RVRose]

dbmneto - she's working on the definition thing right now with prep!!!!

There is a lot of genetics involved with calves-quads. When someone works quads, calves are also involved, right?

I would be a little more careful about playing "judge" in someone's own personal diary ------ unless you can flash a sweet copy of your NPC (or whatever federation) judgin' credentials/card in front of us......:yep:

Remember this is an entirely new division and NO ONE knows what they're really looking for. The only assumption I would make is that the participants in WPD have done strength training for a couple of years or more and eat high protein/low carb. I would assume that people in WPD lift heavier than participants in lets say - bikini.

And it's obvious the owner of this diary has visited the squat rack quite a few times - and has thought "DEEPly" about this metal contraption and accessories. :yep:

The personal diaries aren't "ask-the-judge" things.

I think there is an ask-the-judge on this board for those who want to check status pre-competition. However, the Judges there have competed numerous times + also judged shows in-person. (not on the computer LOL)

Thanks for the support:).
Im actually going to do bodybuilding though. Im pretty small for it as yet, but I still want to get in there. Hopefully they are still doing the womens bodybuilding at the san jose...

[Sunnyday]

Hey girl! Glad you started a journal. Some solid WOs going on here! Quads look good and are gonna look awesome as you lean out. You give good attention to your hams, too, and that will show more as you get leaner.

BTW, I like doing calves on a different day as well, particularly chest. I seem to have the most time to play with extra exercises then. :) I don't seem to have enough energy to do proper damage to my calves on leg day, LOL!

Hope your ankle is feeling better by now.

I LOOOOOVVVE ZMA. You still taking it?

[RVRose]

Hey girl! Glad you started a journal. Some solid WOs going on here! Quads look good and are gonna look awesome as you lean out. You give good attention to your hams, too, and that will show more as you get leaner.

BTW, I like doing calves on a different day as well, particularly chest. I seem to have the most time to play with extra exercises then. :) I don't seem to have enough energy to do proper damage to my calves on leg day, LOL!

Hope your ankle is feeling better by now.

I LOOOOOVVVE ZMA. You still taking it?

Thanks!

I always want to do calves and abs with shoulders or something, but I never do...
I need to start suckin it up and just doing em with other workouts cuz there was no way I was going to do a good calf workout with hams and quads.

My ankle is much better now, thanks.

Ive been taking ZMA for the past couple of days still but man I cant sleep. There was the one night where I slept the entire night through, but since then I havent gotten a good nights rest....

[Sunnyday]

Bummer on the lack of sleep.

I fought that calves on a non-leg day thing for a long time when my trainer suggested it 'cause I've got a hard head. Now I hate doing calves on any other day besides chest, LOL!

[ChristyLaurenPoole]

Hey girl Welcome to RX. I'm next to you as well in NorCal!! yay! So congrats to you on your journey! The San Jo is a super small show, so I hope they have FBB!!! You have a GREAT base to start with! Keep killing it! How is your cardio these days? 8 weeks left =)

[RVRose]

Hey girl Welcome to RX. I'm next to you as well in NorCal!! yay! So congrats to you on your journey! The San Jo is a super small show, so I hope they have FBB!!! You have a GREAT base to start with! Keep killing it! How is your cardio these days? 8 weeks left =)

Thank you!
Where are you? San Fran?
Cardio is not as good as it should be. But Ive already started to fix that.
Did 20 mins of high intensity after my workout this morning. Going to go do some more later on as well

[ChristyLaurenPoole]

Thank you!
Where are you? San Fran?
Cardio is not as good as it should be. But Ive already started to fix that.
Did 20 mins of high intensity after my workout this morning. Going to go do some more later on as well

Well you have 8 wks, but I guess you know what you're doing and you're making the changes so thats great! How much more body fat are you aiming to drop by the San Jo?

I'm out in San Ramon :)

[RVRose]

I dont know what my bf% is right now, but its not in the single digits and thats where I need to be.

[RVRose]

Yesterday I hit chest:
Flat Bench:
95lbs x 15
115lbs x 12
125lbs x 7
125lbs x 8

Incline DB Press:
30lbs x 15
35lbs x 12
40lbs x 9
40lbs x 8

Incline DB Fly:
17.5lbs x 15
17.5lbs x 15
20lbs x 12
20lbs x 10

Machine Fly:
50 x 15
60 x 10
50 x 12
50 x 12

Cable Fly:
25 x 15
30 x 15
30 x 15
35 x 12

20 mins on treadmill


Later on in the evening I hit Abs and Calves

Seated Rope Crunches:
50 x 25
60 x 15
60 x 12
60 x 12/ 50 x 8

Reverse Crunches:
x20
x20
x20

Medicine Ball Twists:
6lbs x 20 each side for 3 sets

Sit-ups:
+10lbs x 15
+10lbs x 12
x 10

Standing Calf Raises:
165 x 18
195 x 15
210 x 12
240 x 11/ 210 x 6/ 180 x 5

Seated Donkey Raises:
105 x 10
105 x 10
105 x 10/ 75 x 4

Calf Raises with a DB:
20lbs x 12/ x 20 each leg
40lbs x 20
30lbs x 10/ x 10 each leg

Followed by 35 mins of cardio on the treadmill



This morning I hit back:

Wide-grip Pull Downs:
90 x 15
100 x 12
110 x 10
120 x 8/ 100 x 5

Cable Rope Rows:
80 x 15 for 4 sets

Close-grip Pull Downs:
80 x 15
90 x 12
100 x 8/ 80 6
80 x 12

Hammer Strength Rows:
25lb x 15
35lb x 12
35lb x 6/ 25lb x 6
25lb x 15

Machine Pullovers:
80lbs x 16
95lbs x 13
95lbs x 12

Going to do cardio later this evening

[Sunnyday]

Way to kill it, girl! Nice WOs!

[ChristyLaurenPoole]

NICE THICK WORKOUT, You are strong girl! Get it!!!!!!!!!!!!

[RVRose]

Shoulders this morning:

DB Press:
30lbs x 15
35lbs x 12
40lbs x 7
40lbs x 6/ 30lbs x 6

Incline Lateral Raises:
12lbs x 12
12lbs x 7/ 10lbs x 5
12lbs x 8/ 10lbs x 4
10lbs x 5 holding for 10 secs each followed by 5 regular raises

Front Alternating Raises:
15lbs x 15
17.5lbs x 12
17.5lbs x 15
20lbs x 10/ 17.5lbs x 8

Rear Cable Fly:
15 x 15
20 x 15
25 x 12
25 x 12

followed by 20 mins on the treadmill