My Training Journal....

[sbfigure]

I really like reading up on everyone elses training/diet journal so i figured.. why not make my own!...

so Hey! name is Samantha. I've competed in figure in both 2007 and 2008, im taking time off until Eastern USAs 2010, in this time I want to add thickness to my back, improve on my front and rear delts, and hopefully lose some of my legs... (prob not gonna happen since that has been an ongoing task for 2 years now )

ok! so its tuesday...I missed out on posting my shoulder workout yesterday so i will briefly describe...*note: i train rear delts with back*

4 sets
Hammer Strength shoulder press
25lb plates x 15reps
super set with Palms facing in shoulder press (I have noooo idea what this machine is called but ur palms are facing my head)
10lb plates x 15reps

4 sets
standing one arm db lateral raises
20lb x 15, 25lb x 12, 25lb x 10, 20lb x 12

4 sets
front one arm db raise
15lb x 15, 15lb x 12, 15lb x 10, 10lb x 12

Lastly...
4 sets
upright rows wide grip
I am not sure the weight of ezcurl bar i used,
1st set i added 20lbs in plates x 15,
2nd set went up to 30lbs x 15,
3rd set had 40lbs x 12 and
4th set back down to 40bs x 12.




TODAY... dredded leg dayyyy...
4 sets squats (super set with leg extensions)
95lb x 25, 30lbs x 30
115 x 25, 30lbs x 30
115 x 20, 30lbs x 30
95lb x 25, 30lbs x 30 rest for 2 min
rep'd out single leg extensions to failure

3 sets Giant set (high leg press, hack squat, leg extension)
LP: 225 x 15, HS: 135 x 15, LE:30lb x 30
LP: 315 x 15, HS: 135 x 15, LE:30lb x 30
LP: 315 x 15, HS: 135 x 15, LE:30lb x 30

4 GIant Sets (toy soldier walking lunges, standing single leg curl, lying leg curl)
NO weight walking lunges, SLC: 30lb x 15, LLC: 70lb x 15
NO weight walking lunges, SLC: 30lb x 15, LLC: 70lb x 15
NO weight walking lunges, SLC: 30lb x 15, LLC: 70lb x 15

tomorrow is arms and traps.... off to bed for morning cardio on the stairmill!!

[figurebre]

Hey girl, congrats on starting your journal! Its a lot of fun and very helpful for keeping you on track.
I understand the "downsizing the legs" thing, I am in the same situation! I'll be reading along to see you progress

[sbfigure]

Hey girl, congrats on starting your journal! Its a lot of fun and very helpful for keeping you on track.
I understand the "downsizing the legs" thing, I am in the same situation! I'll be reading along to see you progress

Hey There! thanks for visiting I never cary around a notebook in the gym, so maybe this will help me track my gains!... best of luck on ur "downsizing" im almost giving up hope! i tried the "dont train your quads approach for a year" and now i am approaching the "rep out until you feel like your going to puke approach" lol. hopefully this will b it.

[Melissa]

Of course you know I'm gonna be a follower of this one. We live in the same damn town, and we wind up having to keep up with eachother through an online training journal...go figure

One thing I will say, really try to enjoy your offseason. I know you're gonna stress about getting fat (how many times have we comiserated about this?). Just have fun lifting heavy and getting stronger. And even let your self enjoy eating, just not the crappy stuff. That was one of the biggest reliefs mentally for me was when I finally was just ok with all the food I was eating. I hated buying bigger clothes but when I got in the gym and saw my strength increasing every week, it made it all worth it.

[sbfigure]

seriously why is it that I train more with people from New jersey than i do a girl from my own home town! lol. too funny. ya i am petrified of the weight gain. ive been offseason dieting now for 4 weeks... lets just say the "fat pants" are now becoming tight. can we say DEPRESSINGGGGGGGGG! hahaha. i do love the fact that my strength is thru the roof!!! i was rowing 70lb dumb bells for ten reps last week. i was pretty psyched about that!.... if i only had some boobs i would feel a little better about the weight gain. its just when you have pecks for a chest, and ur stomach is out as far as the pecks... you seem to look much fatter than you really are. lmfao. 1 more year!!! lol.

[sbfigure]

wow im exhausted... i woke my ass up at 5am for cardio (30 min fat burn course level 10 for 30 min) and lower abs.

worked, trained arms, class til 9, home by 10, and it will all be done again tomorrow... i felt strong today...actually been feelin really strong lately.. i love it! I trained arms today, i wish i had a partner to push me harder or spot me so i could go heavier, but i did what i could on my own...

Tri's

4 sets close gril bench
85 x 15, 95 x 12, 95 x 12, 95 x 12

4 sets skull crushers (i think the ezbar weights 20lbs- so this is a guestimate)
50 x 15, 60 x 12, 60 x 12, 60 x 10

4 sets cybex machine Overhead Extensions
60lbs x 15, 80 x 15, 90 x 12, 90 x 12

Rope Push down
80 x 10, 70 x 12, 70 x 12, 70 x 12

Bi's
widegrip curl (ezcurl bar)
45 x 15
55 x 15
55 x 12
55 x 10

Alternating DB Hammer curl
20 x 15, 20 x 12, 20 x 12, 20 x 12

single arm Cybex preacher curl
20lb x 10, 20 x 10, 20 x 10, 20 x 10

Alternating cable concentration curl
20 x 15, 30 x 12, 30 x 10, 30 x 10

and finished out with 30 min walk on treadmill 7.0 incline 3.2 speed.

time for bed! gonna try to get my ass up for cardio in the morning again. Back tomorrow! YAY!

[figurebre]

hmmm...u think that isnt heavy? I dont even train that heavy....u make me look like a pip squeek

[tammyp]

i see upstate ny..where? im lake placid.

[sbfigure]

i see upstate ny..where? im lake placid.

ooph lake placid... thats wayyyy up there, or is it west?. im in Poughkeepsie... 1.5 hours north of manhattan.

[sbfigure]

so i wentt shopping today, i seriously dont ever want to try on another pair of pants unless they are gym pants which are stretchy. i think i tried every size pant on in the stores! if they fit around the legs and waiste they were too short, or they fit the legs, were the right length but the waiste was about 5 inches too big, or they simply wouldnt make it up past my thighs and ass.... on the way to the gym i even considered giving this sport a rest. i cant take the mind games it plays with me sometimes... then i snapped back to reality and realized that when the time comes i know i will look sick.. .and there is nothin hotter than muscle... soo i continued on my merry way to Crush to train. today was supposed to be back but I will be training with Melissa Saturday morning for back which i am PSYCHED about!!! I trained chest, traps, abs and did 30 min cardio.

4 sets incline DB press
35 x 15, 40 x 12, 40 x 12, 45 x 10

4 sets DB flat bench super set flat bench DB fly
bench: 40lb x 10 fly: 25 x 8
bench: 35 x 10, fly: 20 x 10
bench: 30 x 10, fly: 15 x 10
bench: 35 x 10, fly: 20 x 10

4 sets cable fly on Ball
30lb x 15, 35lb x 15,40lb x 15, 40lb x 12

tomorrow will be a cardio day. morning and then back for plyo's at night.

[stephaniewicked]

Aww, man... if only north jersey was a little closer... I'd love to train with you girls! I'm sure you'd kick my ass, but I'd love every minute of it!

You're gonna look sooooooo good next year! Eye on the prize!!!

[sbfigure]

steph where in Jersey are you!? Im down every friday-Monday. my boyfriend lives in Nutley, by clifton. Also has a house down at the shore, so im in either location. I train whenever im down there. so anytime, if ur near any of those spots, we could def. get together for a workout.

[sbfigure]

alright, so I took Friday off and did just 45min of Plyo's which kicked my ass.

Saturday I had probably the best Back workout I have ever had training with Melissa @ crush. I was using weight i never thought I'd be doing.

we started with a few warm ups wide grip pull down and then got into the body of the W.O
(i didn't write down my weights and reps (apologize)-- ill have to get melissa to copy hers and send it to me.)

4 sets wide grip pull down
3 super sets of Hammer Strength pull downs with 3 hammer strength low rows

4 sets tbar rows

3 sets db row

3 super sets close grip pull down with cable press down

30 min walk on treadmill, and 30 min kick boxing

Today was shoulders...

-3 sets smith machine behind head shoulder press super set with db press
SM: 20lbx15 DB: 25lbx15
SM: 30lbx8 DB: 25lbx10
SM: 25lbx10 DB: 20lbx10

1 set climbing the rack lateral raise
10lbx5, 15lbx5, 20lbx5, 25lbx5, 20lbx5, 15lbx5, 10lbx5

3 sets single arm Cable lateral raise
30lb x 10, 30lb x 10, 30lb x 10

3 sets cable rope pulls for rear delts
60lbx 15, 80lb x15, 100lb x 12

3 sets front db raise super set with lateral raise
front: 15lb x 12 Lateral: 15lb x 12
front: 15lb x 12 Lateral: 15lb x 12front: 20lb x 10 Lateral: 20lb x 10

3 sets reverse peck deck (80lbs to failure for all 3 sets)

walk on tread mill 45 min.

[stephaniewicked]

steph where in Jersey are you!? Im down every friday-Monday. my boyfriend lives in Nutley, by clifton. Also has a house down at the shore, so im in either location. I train whenever im down there. so anytime, if ur near any of those spots, we could def. get together for a workout.

I'm by new brunswick... it's not a bad drive though. I've had many friends in north jersey so I'm pretty familiar with the Clifton area.

[sbfigure]

ugh its been a while since i posted... my workout splits have been pretty messed up since last week... as i had to take 4 days off from the gym to go with my boyfriend to Pittsburgh for the joke Nationals show. he did well, im proud of him!... im gonna be doing another 4 day split being that i leave for a 5 day break down at the jersey shore...... soo yesterday i did legs... i even left class early so that i could go at a reasonable hour where i wouldnt be so tired, and could still push myself to finish.

I started with 3 giant sets:
wide stance squats (really focusing on squeezing my ass and pushing with my heals) @ 95lbs x 25 reps
walking lunges without weights 40 total steps
hack squats (plate on each side) @ 25reps

SUPERSET x 4sets
Inverted Leg Press (plate on each side) x 25reps
walking lunges without weights 40 total steps

SUPERSET x 1set
leg extension:15sets each leg, 15sets using both legs
seated leg curl: 15sets each leg, 15sets using both legs