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  1. #1
    NOVICE kungfuprincess007's Avatar
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    Default Figure Training Journal - April '10

    Okay, I'm in my off season now so I get 2 cheat meals a week. Yay!

    I had one tonight. Spaghetti with ground meat and whole grain pasta. So yummy!

    Tomorrow is Legs training day.

  2. #2
    MUSCLEHEAD
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    Hope u threw in some bread n butta with that cheat meal! lol
    Glad to see you starting a thread!

  3. #3
    Forum Leader: Rx Fight Club stephaniewicked's Avatar
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    Mmm... I love spaghetti!! Welcome to journaling and good luck getting ready for your first competition! It can be nerve-wracking at times, but so much fun!!
    "The gym is one of life's best arenas for building the toughest of men. Not because you learn to experience success, but because you've been forced to accept failure and identify your flaws."

  4. #4
    NOVICE kungfuprincess007's Avatar
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    Thanks Ladies! Unfortunately I didn't have any bread this time...but definitely next time.

    Today was Legs workout day.

    Leg Extensions

    Single leg - alternating

    4 X 30 -
    did 30 lbs for the first three sets
    had to drop down to 20 lbs on last set because I was pausing to complete last 10 on 30 lbs. I will drop the reps down to 20 and continue with 30 lbs

    Leg curls (both legs)

    4 x 30 @ 60 lbs

    Walking Lunges w/weights - 20 lbs each hand - these kill me every time

    Leg press

    4 x 12 @ 160 lbs

    Calf raises w/body weight

    2 x 100
    getting better at these

    Food:

    Vitamins: multi, vit. c, vit. b, fish oil

    Meal 1:

    5 eggs scrambled (no seasoning)
    1 whole wheat toast with organic apple butter sauce

    Meal 2:

    Protein shake with tbsp natural peanut butter

    Meal 3: pre workout

    Salmon with salad

    I took a preworkout mix but it didn't work since I felt tired.

    Meal 4:

    Protein shake w/creatine and half a yam

    Meal 5:

    Grilled bison steak w/baked sweet potatoe fries
    The sweet potatoe fries are sooo good.

    Meal 6:

    Protein shake

    This is my first day starting this offseason diet so we'll see how it goes.

  5. #5
    NOVICE kungfuprincess007's Avatar
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    Friday: Back & Biceps

    Back:

    Wide grip lat pull downs
    4 x 12 @ 60 lbs

    One arm dumbbell rows on bench
    3 x 12 1st set 20lbs 2nd set 25 lbs 3rd set 30 lbs

    Seated cable row
    4 x 12 @ 70 lbs

    V-bar lat pulldowns w/close grip
    4 x 15 @ 50 lbs

    Biceps: felt stronger this week

    Straight bar curls
    4 x 15 @ 25 lbs

    Alternating dumbbell curls
    4 x 15 @ 10 lbs each

    Rope hammer curls on pulley
    4 x 20 @ 30 lbs

    Food:

    Food:

    Vitamins: multi, vit. c, vit. b, fish oil, lipo 6 hers

    Meal 1:

    5 eggs scrambled with some paprika
    1 whole wheat toast with organic apple butter sauce

    Meal 2:

    Protein shake with tbsp natural peanut butter

    Meal 3:

    turkey balls with half yam


    Meal 4:

    Tuna (5oz) with salad

    preworkout mix with creatine - felt better today

    Meal 5:

    Protein shake and half a yam

    Meal 6:

    Protein shake

  6. #6
    MUSCLEHEAD
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    Do you have someone prepping you?

  7. #7
    NOVICE kungfuprincess007's Avatar
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    Quote Originally Posted by figurebre View Post
    Do you have someone prepping you?

    Yeah, I have an online trainer right now. Do you?

  8. #8
    NOVICE kungfuprincess007's Avatar
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    Monday:

    Chest

    Incline db bench press: 4 x 12 @ 25 lbs ea
    Barbell incline bench press 4 x 20 @ 20 lbs
    Chest flys 3 x 15 @ 10 lbs

    Shoulders

    DB Shoulder Presses 4 x 8 @ 20 lbs
    Lateral raises 3 x 12 @ 10 lbs
    DB Shoulder presses (palms in) 4 x 15 @ 10 lbs

    Triceps

    Tricep pushdowns on pulley machine 5 x 20 @ 30 lbs
    Skull crushers 4 x 8 with 25 lb plate
    Tricep kickbacks on low pulley 2 x 15 @ 20 lbs

    Food:

    Vitamins: multi, vit. c, vit. b, fish oil, lipo 6 hers

    Meal 1:

    5 eggs scrambled with some paprika
    1 whole wheat toast with organic apple butter sauce

    Meal 2:

    Protein shake with tbsp natural peanut butter
    preworkout mix with creatine

    Meal 3:

    Post workout

    Protein shake with 1/2 cup ground oatmeal mixed in

    Meal 4:

    turkey balls with half yam


    Meal 5:

    Tuna (3oz) with salad

    Meal 6:

    Lean hamburger meat, pinto beans, and lima beans burrito bowl



  9. #9
    MUSCLEHEAD
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    Yeah. I train with Jeremy Minihan www.sizeandshapefitness.com
    Who do you train with?

  10. #10
    NOVICE kungfuprincess007's Avatar
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    Jimmy Hatcher with Body Pro.

    Do you like your trainer?

  11. #11
    MUSCLEHEAD
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    Quote Originally Posted by kungfuprincess007 View Post
    Jimmy Hatcher with Body Pro.

    Do you like your trainer?
    Love him, he is awesome. One of the smartest men I know.
    Which show are you doing? I'll probably do a show in Texas next year too

  12. #12
    NOVICE kungfuprincess007's Avatar
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    Quote Originally Posted by figurebre View Post
    Love him, he is awesome. One of the smartest men I know.
    Which show are you doing? I'll probably do a show in Texas next year too

    That's good! This my first time with a personal trainer. I've noticed gains with the diet plan and exercise. I'm meeting my trainer this Saturday. We'll see how that goes.

    I'm going to do the NPC Texas Shredder in Austin April 24, 2010. That would be awesome! It would be cool to meet up and get to know each other!

  13. #13
    NOVICE kungfuprincess007's Avatar
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    Ugh, haven't been able to train since my gym has been shut down due to construction.

    Tomorrow I meet my trainer for the first time and he'll probably kick my butt.

    Had a cheat meal yesterday. Mexican food.

  14. #14
    NOVICE kungfuprincess007's Avatar
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    Met with trainer today. He's a pretty cool guy. Kicked my butt today.

    Legs workout today.

    Bench press
    Leg curls
    Walking lunges
    Leg extensions
    Calf raises

    Food:

    Vitamins: multi, vit. c, vit. b, fish oil, lipo 6 hers

    Meal 1:

    5 eggs scrambled with some paprika
    1 whole wheat toast with organic apple butter sauce

    Meal 2:

    Protein shake with tbsp natural peanut butter

    Meal 3:

    turkey balls with half yam

    Meal 4:

    Tuna (3oz) with salad
    preworkout mix

    Meal 5:

    Post workout

    Protein shake with 1 cup ground oatmeal, creatine, mixed in

    Meal 6:

    Spaghetti

  15. #15
    IFBB Pro & Senior Forum Administrator tammyp's Avatar
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    what are turkey balls?

    dont mind me...i have my mind in the gutter

  16. #16
    NGA, FAME and IFPA Pro
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    If I am in town I might drive up and cheer you on. I luv Dave Goodin shows.

  17. #17
    MUSCLEHEAD
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    turkey balls....hehe

    mm mexican food! Ive never known a girl to take creatine? Do many of them do this?

  18. #18
    NOVICE kungfuprincess007's Avatar
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    Quote Originally Posted by tammyp View Post
    what are turkey balls?

    dont mind me...i have my mind in the gutter

    It's actually a recipe that I found on jaimeeason.com. Her turkey meatloaf recipes. I just make them for the whole week and then I'm done.

  19. #19
    NOVICE kungfuprincess007's Avatar
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    Quote Originally Posted by MsGuns View Post
    If I am in town I might drive up and cheer you on. I luv Dave Goodin shows.

    That would be awesome! I would love to meet ya!

  20. #20
    NOVICE kungfuprincess007's Avatar
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    Today, I think I have a pinched nerve. The right side of my right quad is numb. Ugh.. how do I fix this.... ???

  21. #21
    NOVICE kungfuprincess007's Avatar
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    Quote Originally Posted by figurebre View Post
    turkey balls....hehe

    mm mexican food! Ive never known a girl to take creatine? Do many of them do this?

    I don't know. I was told by my trainer to take this.

  22. #22
    NOVICE kungfuprincess007's Avatar
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    Sunday: Back & Biceps

    wide grip lat pull downs -4 x 15 - 50
    One arm db rows - 30 lb
    seated cable rows 4 x 15 - 50
    v-bar lat pull downs - 4 x 15 - 50

    Biceps
    Straight bar curls - 4 x 15 - 25
    Alternating db curls - 4 x 15 - 10
    Hammer rope curls on cable machine - 4 x 20 - 30lb


    Food:

    Meal 1:

    5 eggs scrambled with some paprika
    1 whole wheat toast with organic apple butter sauce

    Meal 2:

    Protein shake with tbsp natural peanut butter

    Meal 3:

    turkey balls with half yam

    Meal 4:

    Tuna (3oz) with salad
    preworkout mix

    Meal 5:

    Post workout

    Protein shake with 1 cup ground oatmeal, creatine, mixed in

    Meal 6:

    Chicken and salad

  23. #23
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    Tuesday: Chest, Shoulders, Triceps

    Chest

    Incline db bench press: 4 x 12 @ 25 lbs ea
    Barbell incline bench press 4 x 20 @ 20 lbs
    Chest flys 3 x 15 @ 10 lbs

    Shoulders

    DB Shoulder Presses 4 x 8 @ 25 lbs (yay! upped my weight, must be getting stronger)
    Lateral raises 3 x 12 @ 10 lbs
    DB Shoulder presses (palms in) 4 x 15 @ 10 lbs

    Triceps

    Tricep pushdowns on pulley machine 5 x 20 @ 30 lbs
    Skull crushers 4 x 8 with 25 lb straight bar
    Tricep kickbacks on low pulley 2 x 15 @ 30 lbs

    Food:

    Vitamins: multi, vit. c, vit. b, fish oil,

    Meal 1:

    5 eggs scrambled with some paprika
    1 whole wheat toast with organic apple butter sauce

    Meal 2:

    Protein shake with tbsp natural peanut butter


    Meal 3:

    preworkout mix with creatine
    turkey balls with 1/2 cup brown rice

    Meal 4:
    Post workout

    Protein shake (40g) with 1/2 cup ground oatmeal mixed in


    Meal 5:

    Loin flank stank with green beans

    Meal 6:

    Protein shake -40 grams
    1 glass skim milk

  24. #24
    NOVICE kungfuprincess007's Avatar
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    Leg is still numb so I'm going to lay off legs this week.

    Wednesday

    Food:

    Vitamins: multi, vit. c, vit. b, fish oil,

    Meal 1:

    5 eggs scrambled with some paprika
    1 whole wheat toast with organic apple butter sauce

    Meal 2:

    Protein shake (25) with tbsp natural peanut butter
    and tspoon metimucel


    Meal 3:

    carrot cake homemade protein bars

    Meal 4:

    5 oz tuna with 1/2 cup salad


    Meal 5:

    Protein shake (25)

    Meal 6:

    Chicken and salad

  25. #25
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    Thursday : Back & Biceps
    Friday : Shoulders, 1 chest exercise, 10 minutes on stepmill, & calf raises.

    I'm trying to keep it easy on the thighs since my right leg I have a torn muscle or pinched nerver.

    Diet is pretty good. Had a cheat meal on Friday and Saturday.

  26. #26
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    I'm new to the boards, but just wanted to say nice diet and training. Hope the leg gets to feeling better soon as well.

  27. #27
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    Quote Originally Posted by twainiac View Post
    I'm new to the boards, but just wanted to say nice diet and training. Hope the leg gets to feeling better soon as well.
    Thanks!

    Yeah, I hope my leg heals soon. I feel set back by this... ugh... frustrating...

  28. #28
    NOVICE kungfuprincess007's Avatar
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    Monday:

    Chest

    Incline db bench press: 4 x 12 @ 25 lbs ea
    Barbell incline bench press 4 x 20 @ 25 lbs
    Chest flys 3 x 15 @ 15 lbs

    Shoulders

    DB Shoulder Presses 4 x 4 @ 25 lbs
    Lateral raises 3 x 12 @ 10 lbs
    DB Shoulder presses (palms in) 4 x 15 @ 10 lbs

    Triceps

    Tricep pushdowns on pulley machine 5 x 20 @ 30 lbs
    Skull crushers 4 x 8 with 30 lb straight bar
    Tricep kickbacks on low pulley 3 x 15 @ 20 lbs

    Diet isn't as strict as I would like it these past few weeks. I need to kick it into gear. Even though its my off season.

  29. #29
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    Thursday: Back & Biceps

    wide grip lat pull downs -4 x 15 - 60
    One arm db rows - 30 lb
    seated cable rows 4 x 15 - 50
    v-bar lat pull downs - 4 x 15 - 60

    Biceps
    Straight bar curls - 4 x 15 - 25
    Alternating db curls - 4 x 12 - 15
    Hammer rope curls on cable machine - 4 x 20 - 30lb

    Cardio - 20 minutes of stepmill.

    Got my supplements in today. BCAA, glutamine, and cla. Looking forward to these.
    My legs starting to feel better finally. So I'll try to do a legs day pretty soon.

  30. #30
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    Saturday:

    Okay, I'm going to slowly try and get back in the saddle again with legs workouts.

    Single leg deadlifts - 5 x 5 at 20 lbs ea hand
    Bulgarain leg splits - 2 x 8 @ 20 lbs ea
    Squats w/excercise ball - 4 x 8-12 20 lbs ea
    Leg press -singles - 4 x 8-12 at 45 lbs ea
    Seated calf raises - 2 x 15 @ 45 lbs
    Standing calf raises - 2 x 50 body weight

    Right legs still feeling a little weird and tingly but it went better than I thought. So I'll start up again next week to see how it goes.

  31. #31
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    Tuesday:

    Chest

    Incline db bench press: 4 x 12 @ 25 lbs ea
    Barbell incline bench press 4 x 8 @ 40 lbs
    Chest flys 3 x 15 @ 10 lbs

    Shoulders

    DB Shoulder Presses 4 x 8 @ 25 lbs ea (1st rep 8, then 5, then 4) 20 lbs at 8
    Lateral raises 3 x 12 @ 10 lbs
    DB Shoulder presses (palms in) 4 x 15 @ 10 lbs

    Triceps

    Tricep pushdowns on pulley machine 5 x 12 @ 60 lbs(4 reps) 50 lbs for 1 rep
    Skull crushers 4 x 8 with 30 lb straight bar
    Tricep kickbacks on low pulley 3 x 15 @ 20 lbs

    I'm sore today in my triceps and chest. But my shoulders don't seem to be sore, just part of my upper back. So maybe I wasn't doing the shoulder presses right....

  32. #32
    IFBB Pro & Senior Forum Administrator tammyp's Avatar
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    i find doing presses seated keeps you from rocking. lower the DB to ear level and back up.

  33. #33
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    Quote Originally Posted by tammyp View Post
    i find doing presses seated keeps you from rocking. lower the DB to ear level and back up.

    Thanks Tammy!


    This is exactly what I need to and am going to do next shoulder workout.

    I'm trying to focus too much on the weight on not on the form.

  34. #34
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    Thursday: Back & Biceps

    Wide grip lat pull downs - 4 x 15-@ 60 for 2 & 70 for 2
    One Arm Db Rows - 3 x 12 @ 30
    Seated cable row - 4 x 10 @ 70
    Lat pulldowns w/vbar - 4 x 15 @ 60
    Bar curls - 4 x 15 @ 25
    DB curls, alternating - 4 x 12 @ 15 ea
    Pulley Rope Hammer curls - 3 x 15 @ 30

  35. #35
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    Saturday: Legs

    Single leg deadlifts - 3 x 8 @ 20lb each hand
    Front Squat - 3 x 8 @ 70 lbs
    Walking double lunges - 3 x 8 @ 30 lbs
    Plie squats - 4 x 12 @ 30 lbs
    Calves - 3 x 15 @ 45
    Standing calf raises - 2 x 25

  36. #36
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    Tuesday:

    Chest

    Incline db bench press: 4 x 12 @ 25 lbs ea
    Barbell incline bench press 4 x 8 @ 40 lbs
    Chest flys 3 x 12 @ 15 lbs

    Triceps

    Tricep pushdowns on pulley machine 5 x 12 @ 60 lbs overhand(to 12) two underhands (to 8 )
    Skull crushers 1 x 8 with 35 lb straight bar
    Tricep press 2 x 12 @ 35 straigt bar
    Tricep kickbacks on low pulley 2 x 12 @ 20 lbs

  37. #37
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    Thursday: Shoulders, Legs, & Abs

    Shoulders:Dumbbell Military Presses254 X8-10 to failureSide Lateral Raises15,10,83 x12 Front Dumbbell Military Press154 x 12Rear delt raises4 x 1215

    Legs:

    Barbell split squat -heavy 5 x 5 @ 70 lbsStep ups w/weight db or bar 2 x 8 @ 40 lbs

    Abs:

    Ab wheel - 4 x 12

    Plank knee ups - 4 x 40

    Weighted crunches - 4 x 20 @ 10 lbs ea

    Since I split out the shoulders I felt that I could lift much better today. Cheat meal was a pizza with buffalo tenderloin, spinach, goat cheese, and pineapple. And a blueberry pudding and half a bud lite.

  38. #38
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    Wide Grip Lat Pull DownsAlt: Pull ups -wide grip -palms out60(1)70(3)Warmup - 25 reps @ 20 lbs4 x15 @ 60-80 lbsOne Arm Dumbbell Rows on Bench35(8)3 x12 with last to failureSeated Cable Row with V-bar704 x10 to failure @ 70-80 lbsV-Bar Lat Pulldowns w/Close grip704 x15 @40-60 lbsBiceps:Straight Bar Curls254 x15 (form & full exten.Alternation Dumbbell Curls1515 (12)4 x15 each handRope Hammer Curls on Pulley (bottom)304 x20


    Ugg... I've been having daymares all day long since watching 'Earthlings', a documentary about slaughterhouses and other things. I feel like Neo in the matrix and I took the red pill and went down the rabbit hole and found out the truth about the animals. While the rest of society takes the blue pill and chooses not to know or care what 'really is going on.

    I don't think I'll ever be the same again.... I might decide to go Amish or just eat peanut butter & jelly sandwiches from now on...

  39. #39
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    Sunday: Legs

    Single leg deadlifts - 4 x 8 @ 20lb each hand
    Front Squat - 4 x 8 @ 70 lbs
    Walking double lunges - 4 x 8 @ 30 lbs
    Plie squats - 4 x 10 @ 30 lbs
    Calves - 4 x 10 @ 45

  40. #40
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    Tuesday:

    Chest

    Incline db bench press: 4 x 12 @ 25 lbs ea
    Barbell incline bench press 4 x 8 @ 50 lbs
    Chest flys 4 x 12 @ 15 lbs

    Triceps

    Tricep pushdowns on pulley machine 5 x 12 @ 60 lbs overhand(to 12) two underhands (to 8 )
    Skull crushers 3 x 8 with 30lb db
    Tricep kickbacks on low pulley 4 x 12 @ 20 lbs

  41. #41
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    Thursday: Shoulders, Legs, & Abs

    Shoulders:

    Dumbbell Military Presses 4 X 8-10 to failure - 25 lbs each

    Side Lateral Raises 3 x 12 @ 15 lbs each

    Front Dumbbell Military Press 4 x 12 @ 15 each

    Rear delt raises 4 x 12 @ 15 each

    Legs:

    Barbell split squat -heavy 3 x 6 @ 70 lbs
    Step ups w/weight db or bar 3 x 6 @ 40 lbs

    Abs:

    Ab wheel - 3 x 12

    Weighted ab crunches - 4 x 12

    Had to go easy on the abs since I felt a weird muscle/tendon stretching on the lower abs. Otherwise I had a good work out.

  42. #42
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    Hey girl,
    Thankyou for your comment
    I just came across your journal and I m looking at all the workouts and routines you listed... I might follow those..
    Do you do your squats on the smith machine? I usualy work out by myself, so I have no one to spot me.. so i just do the smith.. Oh and I love deadlifts lol.

  43. #43
    NOVICE kungfuprincess007's Avatar
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    I'll usually do squats on the smith machine or with an exercise ball and some weights. But I can put more weight on the bar of the smith machine.

  44. #44
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    Is this going to be your first compeition ?? Looking gooooddddddd
    Yeah same here, Smith gives me more room to do everything, esp coz I dont have a spotter... But they are equally effective. so heck yeah

  45. #45
    NOVICE kungfuprincess007's Avatar
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    Quote Originally Posted by sexydoc View Post
    Is this going to be your first compeition ?? Looking gooooddddddd
    Yeah same here, Smith gives me more room to do everything, esp coz I dont have a spotter... But they are equally effective. so heck yeah

    Yes this will be my first competition. I'm excited!! So I guess we're newbies to the stage. I hear your supposed to have a year under your belt before competing in figure. So that's what I'm aiming for.

    Most of the time I don't have a spotter so I can't really lift the weight yet.

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