Figure Training Journal - April '10

[kungfuprincess007]

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....

[tammyp]

i find doing presses seated keeps you from rocking. lower the DB to ear level and back up.

[kungfuprincess007]

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.

[kungfuprincess007]

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

[kungfuprincess007]

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

[kungfuprincess007]

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

[kungfuprincess007]

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.

[kungfuprincess007]

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...

[kungfuprincess007]

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

[kungfuprincess007]

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

[kungfuprincess007]

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.

[sexydoc]

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.

[kungfuprincess007]

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.

[sexydoc]

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

[kungfuprincess007]

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.