Tonyas Get Buffed in 2013 Training Journal

[TShull]

Yesterday!
Legs
5 sets/10 reps squats 185lbs
4 set/ 12 reps 400lb deep Leg Presses
6 sets 20 steps...walking lunges with 25 ln dumbells. Super setted with
stiff legged deadlifts 40 lbs dumb bells
4 sets of leg ext 75lbs super setted with
4 sets of lying leg curls.
4 sets of hyperextensions holding 12 lb medicine ball.

Meals
1. 2 scoops ON Whey with 1 cup measured dry Oats. Ground and mixed with 10 oz water

2. 4 oz baked Chicken Breast Tenders cooked with Braggs Liquid Aminos 5oz Russet potato

3. 2 scoops ON Whey with 1 cup measured dry Oats. Ground and mixed with 10 oz water

4. Bowl of MultiGrain Cereal with 6 oz 1% milk

5. 5 oz Swai Fish with 4 oz Sweet Potato

6. Alot of Almonds!

[TShull]

Today...Not much time to lift
30 min Stair Mill this am

Chest:
Incline Smith Machine
5 sets x 12 reps 35 LB Plates each side
Feet On Bench Pushups 4 sets 30
Pec Dec 70 lbs 4 sets 15
Ab Bench Crunches 4 sets 50

Meals
1. 2 scoops ON Whey with 1 cup measured dry oats. Ground and mixed with 10 oz water

2. 4 Egglands Best Eggs...1 4oz sweet potato

3. 2 scoops ON Whey with 1 cup measured dry oats. Ground and mixed with 10 oz water

4. Bowl of Multigrain Cheerios

5. 6 oz Sirloin, 1/2 cup greenbeans

6. 2 Scoops ON Whey

[Sunnyday]

Hi! Great stuff going on in here! I'll be following along.

[TShull]

Sunnyday thank you....Im new to RX Forums. Im learning my way around. This year has been a shock to me. Honestly. None of this was planned. Ive met so many new friends that I have so much in common with. Even if we come from different backgrounds.

[TShull]

Wed Back and Bis
Wide pull ups 4 sets 15
T-Bar Rows close grip 4 sets 12 55lbs
Cybex Row Machine 4 sets 12 75lbs
Low Grip Flys Hands reversed on handles pulling low...Icharian Chest Fly Machine 4 sets 12 60 lbs
Lower Back Hyperextensions 4 sts 15 holdiong 12 lb Med Ball

Strait Bar Bicep Curls 65lbs 4 sets 10
Machine Preacher Curls 45 lbs 4 sets 10
Standing DB Curls 4 sets 12 20 lbs
No Cardio Today

[kgramlich]

I will be following along!

[TShull]

I will be following along!

Aw Thank you kgramlich! Im new to competing in WP this year and new to the forums. I have been somewhat hit and miss in the gym this week getting ready for Christmas and all. I plan on getting right back on it today!

[TShull]

Ok...So everyone is telling me I need bigger biceps in order to place higher in WP! Honestly I had quit working upper body for my shows because I was told the judges didnt want the WP girls looking to much like a bodybuilder. All I did was dips, pullups, pushups and side lateral raises for upper body. After I did 2012 Masters Nationals it was noted on the forums that I needed more in the glute area...WELL I FIXED THAT! LOL!
So now they say my glutes and quads are up to par! But my back and biceps need to be bigger. Ok...Im game for that! SO....back to bodybuilding style training in the offseason!
Ill consume 400 carbs daily mainly thru ground oats, basmati rice and sweet potatoes. Im the type (good or bad) that stays lean year round an I have more of a problem keeping my weight UP! Ive high carbed before like this all the way up to 3 weeks before show time where I lower them and cycle them...then closer to showtime I slowly start adding more clean carbs back in after Ive gotten by bodyfat as low as needed and condtioning where it needs to be.

So yesterday...I took a day a BLASTED MY LITTLE CUTUP BICEPS! LOL!

[tankygirl]

Looking forward to tagging along on your journal Hope you can type today after the bicep workout lol

[The Prodigy]

Ok...So everyone is telling me I need bigger biceps in order to place higher in WP! Honestly I had quit working upper body for my shows because I was told the judges didnt want the WP girls looking to much like a bodybuilder. All I did was dips, pullups, pushups and side lateral raises for upper body. After I did 2012 Masters Nationals it was noted on the forums that I needed more in the glute area...WELL I FIXED THAT! LOL!
So now they say my glutes and quads are up to par! But my back and biceps need to be bigger. Ok...Im game for that! SO....back to bodybuilding style training in the offseason!
Ill consume 400 carbs daily mainly thru ground oats, basmati rice and sweet potatoes. Im the type (good or bad) that stays lean year round an I have more of a problem keeping my weight UP! Ive high carbed before like this all the way up to 3 weeks before show time where I lower them and cycle them...then closer to showtime I slowly start adding more clean carbs back in after Ive gotten by bodyfat as low as needed and condtioning where it needs to be.

So yesterday...I took a day a BLASTED MY LITTLE CUTUP BICEPS! LOL!

I always had trouble growing bi's as well. I had horrible mind muscle connection when it came to this muscle group! What are you doing to grow yours?

[TShull]

I always had trouble growing bi's as well. I had horrible mind muscle connection when it came to this muscle group! What are you doing to grow yours?

Hey Gail ...ALWAYS heavy strait bar curls with olympic bar! sets 10
Strive multi angle seated plate loaded curl 3 sets on each 3 angles
HEAVY alternating DB curls. 35s each hand. 5 each side.
Then go down the rack til failure. Sets of 5 each hand with someone spotting and pushing me.
Im about to hit them 3 x a week with a variety of different exercises...(and of course go strait to the site lol)

[IslandGirl]

Hi Tonya! I remember seeing you on stage at NAs and Nats! You looked great! What weight do you usually compete at? Congrats to you! Wishing you the best in 2013. Have you already picked out your shows for next year?

[TShull]

Hi Tonya! I remember seeing you on stage at NAs and Nats! You looked great! What weight do you usually compete at? Congrats to you! Wishing you the best in 2013. Have you already picked out your shows for next year?

Wow Im honored that you noticed me! Im completly new to this! Ive allways just set back and watched my boyfriend compete. He had a major injury setback and he suggested I take the ball and run with it.
To answer you question I am 5 ft 2in and weighed 117lbs at Nationals. Maybe I should have come in a little fuller for a higher placing...but WP criteria seems to change from week to week. All I can do is come in better each time and hope that is what the judges are looking for when I step on stage.

My current plans are to shoot for 2013 Team Universe. I would like to do both Masters Classes and Open Classes. Just get pretty expensive.

Last year i did Masters Nats (4th outta 23) NAs 2nd in open and 2nd in masters..then 7th in Nats. Ive taken a slight break this month but its time to get back into serious mode.

Again Im truely honored you noticed me and have contacted me Island Girl! Any ideas or suggestions for me I would appreciate. Maybe I should come in at the same conditioning just about 3 lbs heavier!

[IslandGirl]

Wow Im honored that you noticed me! Im completly new to this! Ive allways just set back and watched my boyfriend compete. He had a major injury setback and he suggested I take the ball and run with it.
To answer you question I am 5 ft 2in and weighed 117lbs at Nationals. Maybe I should have come in a little fuller for a higher placing...but WP criteria seems to change from week to week. All I can do is come in better each time and hope that is what the judges are looking for when I step on stage.

My current plans are to shoot for 2013 Team Universe. I would like to do both Masters Classes and Open Classes. Just get pretty expensive.

Last year i did Masters Nats (4th outta 23) NAs 2nd in open and 2nd in masters..then 7th in Nats. Ive taken a slight break this month but its time to get back into serious mode.

Again Im truely honored you noticed me and have contacted me Island Girl! Any ideas or suggestions for me I would appreciate. Maybe I should come in at the same conditioning just about 3 lbs heavier!

Awwwwe! You are so sweet! Of course I noticed you! Being new to the sport, omg! You have done well for yourself! Being in the top 5 at a national show, is seriously, no joke!

All you can do is simply what you said above. All I can do is come in better each time and hope that is what the judges are looking for when I step on stage. Exactly that. Trying to 'chase' the look they are looking for which is hard to say because judges have to judge what is on the stage that day. If you have 10 hard, ripped, shredded wp girls standing on stage, 1 of those girls will win. And then everyone will start saying, I thought they didn't want hard, ripped and shredded? How come this girl won? Or you may have 10 very soft girls on stage and 1 of those soft girls will win. So just come in how you feel your body looks best at and hope for the best.

Coming in 3lbs heavier....so hard to say yanno. You competed at 117# at Nationals. I wish I could be 117 on stage and be ready. That is my weight about 8-10 weeks out from a show. Everyone's bodies are different. I say prep as normal and bring the ideal physique you like seeing yourself as and wherever the weight is that day that is where it is.

Maybe we will "officially" meet next year!

[TShull]

My Training Team Boyd Fields and Quincy Roberts Tonyadreamteam.jpg