Ok Ladies,
I will be glad to start a journal to keep me real in my contest prep this year!! I am training legs today when i get off work and will be back to post the workout.
thanks
lisa
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Ok Ladies,
I will be glad to start a journal to keep me real in my contest prep this year!! I am training legs today when i get off work and will be back to post the workout.
thanks
lisa
Woohoo Lisa! I don't think I have ever followed a journal of yours. Looking forward in seeing what kind of numbers you move in the gym!
Sweeeeeeeeeet!!! :D
thanks lisa for starting the 1st journal. it'll be exciting to watch your progress.
Ok leg workout
warm up with leg extensions 3 sets of 20 reps 40lb, 60lb and 80lbs just to get blood flowing
smith squats
10 x 135
10 x 225
8 x 275
8 x 275
then i did a power press moveement for a rest pause (this is where I set the stoppers on the smith unrack the bar and squat down until it rests on the stoppers i then squat down to the floor and come back up to the bar and push it up from a dead stop to the top and then down again) I hope that makes sense
this was done with 325lbs the first set was 6 reps then 20 sec rest then 2 reps on the last one you hold the bar and squeeze your quads as hard as possible for a few seconds then rest, 20 seconds later i did 2 more reps like this.
off to leg press for
10 x 600lbs
8 x 700lbs
8 x 700lbs
then added 70 more for the 6,2,2 rest pause workout
smith machine lunges one leg at a time for 3 sets of 10 each leg but oh my god my quads were smoking by these!!!
I then did 3 sets of inner/outer thighs
calfs consisted of a vertical leg press with toes on bottom of platform
this is pyramid exercise
10 x 150lb
15 x 90lbs
25 x 60 lbs
15 x 90lbs
10 x 150lbs
wow, you talk about ouch!!! I did two sets of this and crawled away lol
I am 23 weeks out from the masters and 24 to the usa's. I am currently weighing approx 175lbs with a lean body mass weight at 140lbs I am hoping to be a heavyweight this year but we will see. I all depends on how i look. If i don't look ready at the weight i am then i will get under the lhw cutoff. I look my best shredded and ripped but it seems that the judging has changed and they don't want that look anymore. So.... I am not worried because i have Dave Palumbo on my team doing my nutrition and have always looked my ultimate best every show he has dialed me in for.
Tomorrow is arms and i have improved them alot this off season and am very happy with how they are looking. At this many weeks out last year i did not have the definition i have right now and my shoulders are slightly strippy!!!!! I seem to have held my off season fat in my belly and god knows us women hate that but it is something that is hidden under shirts!!! lol
til tomorrow
Lisa
Hi Lisa, great leg workout, you are 23 weeks out, are you cutting already? Good luck to on your show :)
[QUOTE=cheddar cheese;5461]Hi Lisa, great leg workout, you are 23 weeks out, are you cutting already? Good luck to on your show :)[/QUOTE]
No she is not cutting just yet. Should be starting after the Arnold.
But now, not only to I have to live with her and listen to her brag all the time, now she has to post her workouts.........I have to cut internet service!!:D
lisa lisa!!!!! ill be following and routing for you!
[FONT=Georgia][COLOR=Blue][I][B]Hi Lisa:)!
You surely are one strong lady-impressive!!!!
Krissyxo[/B][/I][/COLOR][/FONT]
Today should be Arms for Lisa. I will admit, she had really put on some good quality size this offseason. Her arms and shoulders have all come up, but her Freakin back has gotten better...if that was possible...LOL
ok, started with triceps
rope cable pressdowns (kneeling on a pad on the floor) single cable pulley
8 x 60 lbs
8 x 60 lbs
6, 2,1 x 80 lbs this is a rest pause series
tricep pressdown machine
8 x 170lbs
8 x 170lb
6, 2, 1 x 240lbs
bb skull crushers (45lb bb with 25lbs plates)
8 x 95lbs
8 x 95lbs
6, 2, 1 x 105lbs
bicep workout
flathead bicep curl machine (single arm at a time)
8 x 40lbs
8 x 40lbs
6,2,1 60 lbs
ez curl close grip
8 x 60lbs
8 x 60 lbs
6, 2 1 x 90lbs
rope hammer curls
15 x 70lbs
15 x 70lbs
15 x 80lbs
OMG what a pump!!!
I get tomorrow off on training and friday is shoulder and hamstrings!! My hubby has to work saturday valentines day so we will probably workout and do dinner friday night!!!
My shoulders and arms are looking so good I am so excited for this year!!
Holy moly! You are crazee strong! Howz that 105# skulls! Whooop!!!
This is great, Lisa.... Your workouts will inspire me!!
WOW 105 skull crushers!!! SWEET
Talk about strength.... wow awesome leg workout!
thanks for the support everyone. Tomorrow is shoulders and hamstrings so i will be back to post that workout!!! just cardio today
We need progress pics!!!!
[quote=BILLY GUNS;14200]We need progress pics!!!![/quote]
yep x2
NOPE, whoever is at the arnold will see me then but progress along the way to avoid being compared before i can even get on stage is not going to happen. that is what happened to claire and tammy and it was hard for both of them. I want to be the silent but deadly threat!!! lol
Pictures! :D
I am so happy you are journaling here...and I'm loving the weight on leg day.
Great bicep & tricep workout girl!
Wait until she post up some of her chest training.....the last time she did incline DB press she used either the 90's or 95's for her final set. I think some of the people that haven't seen her since last July will be surprised at her progress.
[quote=THUNDERGOD;15451]Wait until she post up some of her chest training.....the last time she did incline DB press she used either the 90's or 95's for her final set. I think some of the people that haven't seen her since last July will be surprised at her progress.[/quote]
OMG don't think I could even pull that off the rack, let alone press it! :eek:
[quote=THUNDERGOD;15451]Wait until she post up some of her chest training.....the last time she did incline DB press she used either the 90's or 95's for her final set. I think some of the people that haven't seen her since last July will be surprised at her progress.[/quote]
*faint* OMG! That is unbelieveable! 90/95's! Woohoo Lisa! You are strong girl! That puts a lot of guys to shame! hehehe!
[QUOTE=2hot4u;14247]NOPE, whoever is at the arnold will see me then but progress along the way to avoid being compared before i can even get on stage is not going to happen. that is what happened to claire and tammy and it was hard for both of them. I want to be the silent but deadly threat!!! lol[/QUOTE]
i sooooo agree. i shared my pics with a few this last prep, that was it. claire and i both stressed over it, but still remained friends which was really cool. just do your thang!
smith machine pressess behind the head
8 x 110 w/o bar included
8 x 110
6, 2, 1 x 140lbs
smith machine press in front
8 x 140
8 x 140
6,2,1 x 180lbs
wide grip upright rows *charles glass style
10 x 65
10 x 85
10 x 95
rope upright rows (hooked on lower pulley and pulling up btw legs standing)
10 x 50
15 x 60
15 x 60
cybex side laterals
10 x 60
10 x 60
10 x 60
hamtractor (warm ups)
15 x 120
15 x 135
body drops (we setup a bb with heavy weight and set feet under the bar to drop your body to the floor of course using your hamstrings as resistance) I hope this makes sense it is hard to explain but awesome
4 sets of 10
vertical press with feet high to hit hammys
10 x 90 plus sled
10 x 180 plus sled
10 x 180 plus slad
facing in on hack squat (similar to sldl)
10 x 180 lbs
10 x 180 lbs
10 x 180 lbs
keep these low and do not come all the way up to keep the tension on hamstrings the whole time
OMG My shoulders are burning and feel great.
Day off today yeah!!! but have to take nephew to gym to go over this form in the gym. He is on the football team and says there is no one in the gym watching these high school kids train!!!! wow!! We are going to correct some stuff since he complained of hurting his neck doing good mornings.
Back and traps tomorrow see ya then
happy valentines day everyone. My hubby is a fireman and has to work a 24 hour shift :(
xoxo
lisa
Hey Lisa. What would you say is your strongest bodypart and what have you been working hard on this off-season to bring up (if there is anything???)?
Sessions look really good! Do you train with hubby?
wow...you have some impressive workouts..sorry to sound like everyone else lol. but damn..you are strong!
are you one of the luck ones who dont have to do a whole lot of cardio at the end of prep? or do you have to do the dreaded, up to almost 3 hrs a day. just wondering. it seems u never have a problem with conditioning.
Nice training Lisa! trying to picture the body drops... you might have to video that one, would be interesting to see.
Sorry hubs has to work on VDay... Firefighting... tough job, thank goodness for men and women like him!
[QUOTE=2hot4u;20492]smith machine pressess behind the head
happy valentines day everyone. My hubby is a fireman and has to work a 24 hour shift :(
xoxo
lisa[/QUOTE]
But you still had a nice dinner!!! LOL
And those body drops SUCK!!!! Did them the other day too, or course I could only do the negative portion of it, but I am still hurting!!
i would say my back is my stongest bodypart and i have been working on bringing up my outer sweep on my quads and building denser glute muscles. Usually i have a ass in the off season and then it disappears on show day lol I have trained with my hubby but currently i am working out with a trainer that is doing the same show i am so we have similar goals, which helps alot and it is sometimes easier to workout with someone other than your hubby (if you know what i mean, lol) I can't tell this guy to shut up or not be so hard on me. lol We do alot of training similar to to the dc style but just different. My husband and i did the dc training last year and i got awesome results to that. I am so excited to see dave and Colette at the arnold to show them the improvements i have made in this off season!!! I am looking forward to the show this year and hope to be in the top 3!!! [QUOTE=IslandGirl;22461]Hey Lisa. What would you say is your strongest bodypart and what have you been working hard on this off-season to bring up (if there is anything???)?
Sessions look really good! Do you train with hubby?[/QUOTE]
what are charles glass upright rows?
[quote=2hot4u;23449]i would say my back is my stongest bodypart and i have been working on bringing up my outer sweep on my quads and building denser glute muscles. Usually i have a ass in the off season and then it disappears on show day lol I have trained with my hubby but currently i am working out with a trainer that is doing the same show i am so we have similar goals, which helps alot and it is sometimes easier to workout with someone other than your hubby (if you know what i mean, lol) I can't tell this guy to shut up or not be so hard on me. lol We do alot of training similar to to the dc style but just different. My husband and i did the dc training last year and i got awesome results to that. I am so excited to see dave and Colette at the arnold to show them the improvements i have made in this off season!!! I am looking forward to the show this year and hope to be in the top 3!!![/quote]
I would assume having your hubs as a training partner CAN be both a good and bad thing... :eek:
back workout today
smith machine partial dead lifts
10 x 225
8 x 315
8 x 315
2 x 405, 3 x 315, 6 x 225
close grip pulldowns (sitting reversed at station with a cambered bar on lap to hold you down)
8 x 140
8 x 160
8 x 170
hammer strength row
10 x 90
8 x 140
8 x 140
seated row
10 x 150
8 x 170
8 x 200
reverse grip pulldowns (slow and controlled for full pause at bottom)
10 x 90
10 x 90
awesome workout today and day off tomorrow for chest on monday
stay tuned for weights!!! going for the 100lbs db's for reps
Awesome workout indeed!
these are with a barbell (45lb) and you grip the bar wide when you lift you are only going high to basically below your breast line, Your arms look like a perfect L and you have to remember to pull your elbows forward I am sure there are videos with charles working with a pro and doing these. They are great!!! [QUOTE=tammyp;23585]what are charles glass upright rows?[/QUOTE]
Awesome workouts girl!
Hey!!!! Those Hammer Strength Rows were actually the Hammer Strength DY Row, not the regular seated hammer strength rows. these are just a little harder and don't want you to sell yourself short!!
[QUOTE=2hot4u;24424]these are with a barbell (45lb) and you grip the bar wide when you lift you are only going high to basically below your breast line, Your arms look like a perfect L and you have to remember to pull your elbows forward I am sure there are videos with charles working with a pro and doing these. They are great!!![/QUOTE]
im trying them..i need to bring out my shoulders a bit more.
Impressive Lifts!