Making my pro debut summer 2010 journal

**tammyp** · 09-25-2009, 07:59 AM

i am like a pouty 10 year old that i didnt get to go to the O.

friggin airlines hose everbody!

TGIF>>>>

LEGS

squat
1x20x95
1x20x115
1x15x135
1x12x155
1x12x175

hacks
3x15x4 plates

leg press
4x15x 6 plates

SLDL
3x12x95

curls
1x12x100
1x10x110
1x10x120

ext
3x10x100 my knees have been cracking this week so i went lighter to be safe

ellipt 20 mins, abs

**stephaniewicked** · 09-25-2009, 09:38 AM

Originally Posted by tammyp

i am like a pouty 10 year old that i didnt get to go to the O.

friggin airlines hose everbody!

I KNOW!!!!

Yesterday I was driving to work thinking "I was supposed to be on a plane right now to Vegas!"

I think I'm def gonna try to make it to the Arnold and by the power of some higher being, I want to be in Vegas next September for sure!!

Are you feeling better?

**tammyp** · 09-25-2009, 05:49 PM

yes thanks..and i booked my room for the arnold. so im happy!

**stephaniewicked** · 09-25-2009, 06:18 PM

Originally Posted by tammyp

yes thanks..and i booked my room for the arnold. so im happy!

Oh good! So now I have to go so you can see me in person and check on my progress!!

**musclemilf** · 09-26-2009, 09:23 AM

wooo hooo another journal (yeah I'm late) to look for exercise ideas and check a new pro's progress

BTW -The newspaper article link is dead

**tammyp** · 09-26-2009, 05:47 PM

its DEAD??? lol RIP

yes got a sweet room deal fro the AC if u guys havent booked yet. 3 miles from venue, full queen suite, pull out couch, w fridge micro free breakie, fitness center...bla bla ..w taxes it avg to 145 a night. aaa rate. comfort suites on clara ave.

**tammyp** · 09-28-2009, 08:04 AM

i hate monday.

chest and tris

push ups 3x15 WU
flat bb
125/12
135/12
145/10
155/8
165/6

1 arm cc
3x25x10

incline fly
30x12
35x10x2
40x8

1 arm reverse PD
25x2x10
30x6

cgbp
125x12
135x10
145x8

incline kick outs
25x12
30x10
35x7

**Z33ACV2** · 09-28-2009, 11:41 AM

Originally Posted by tammyp

i have a appt w/ my dr wed. im hopeing nov, but well see. i cant wait to breathe....seriously. things we take for granted!

I know... the simple things in life.

**tammyp** · 09-29-2009, 08:13 AM

quads and shoulders

milt press
30/15
35/12
40/10
45/8
50/5

sm upright row
75/10
85/10
95/8
105/7

lat raise
20/12
25/10/2
30/8

bo laterals
25/10/3

sqaut feet out in front
125x12x4

hacks
4 plates
4x15

ext
100x10x3

**tammyp** · 10-01-2009, 06:04 AM

had my consult...surgery is nov 3. i cant wait ...im so sick of not breathing! i will be out of the gym for 3 weeks, not bad. im excited...i can breathe and get this beek fixed!

back thickness and bis
cgpu
3x10

cgpd
80/12
90/10
100/8
115/7

seated cable row
90/12
100/10
110/8
120/8

db row
60/10
65/8
70/7

rope curl
40/15
60/8/2

db curl
30/12
35/10
40/8 rp

cc
25/12
30/10
35/7

we have a dusting of snow~

...not yet!

**tammyp** · 10-02-2009, 08:26 AM

legs and its friday!

squats
135/15
155/12
175/12
195/10

press
8 plates 4/15

split smith squat
85/15
105/15
115/12

SLDL
95/12
105/12
115/10

ext
100/12
110/12
120/10

curl
100/15
110/12
120/10

**GirlyMuscle** · 10-02-2009, 08:37 AM

You just keep that snow up there in NY until December and I can make my get away to Australia. I don't want to see snow until next winter at the earliest!

snow in October....geesh!

**Suzanne** · 10-02-2009, 10:34 AM

Originally Posted by tammyp

we have a dusting of snow~

...not yet!

wish we did!! that's much better than 45 degrees windy and RAIN! ugh!!!

**stephaniewicked** · 10-02-2009, 11:27 AM

Congrats on getting your surgery date! Only a month away too... not bad!

You got snowwww? Aww man... I'm jealous (sorry Erin!!) Snow makes me so happy, although I'm not trying to rush it. I'm enjoying the fact that the warm, sticky weather finally seems to be gone. I love fall! Pumpkin picking and hay rides soon!!

**The Beast** · 10-02-2009, 01:38 PM

that's a great deal on your AC hotel...it would be fun to have a big group of us stay there...

I should know this but where do you live Tammy?

**tammyp** · 10-02-2009, 04:12 PM

lake placid...very upstate ny.
it was gorgeous this morning driving to work. blue sky, snow on the mountain tops and fall colors below. it was a post card. i love where i live..its beautiful, just the winters a bit too long for me.

**cheddar cheese** · 10-09-2009, 12:25 PM

Excellent news about getting a surgery date Tammy, I hope this will be a big relief for you. Great article, have a fantastic weekend.

C.

**tammyp** · 10-12-2009, 05:52 PM

i have been bad about keeping up with this this week. training is good, doing some yoga and its helping with my tightness.

3 weeks til my surgery and i cant wait! allergies are horrible in the fall and i am constantly stuffed up w a sinus headache. free breathing will be a wonderful thing.

i have decided to relocate my salon to another location and i am so excited! i have been in my location for 15 years and i have a DOUCHEBAG for a landlord. so i have a better spot, and better rent.....happening jan 1.

**musclemilf** · 10-12-2009, 06:02 PM

Originally Posted by tammyp

i have been bad about keeping up with this this week. training is good, doing some yoga and its helping with my tightness.

3 weeks til my surgery and i cant wait! allergies are horrible in the fall and i am constantly stuffed up w a sinus headache. free breathing will be a wonderful thing.

i have decided to relocate my salon to another location and i am so excited! i have been in my location for 15 years and i have a DOUCHEBAG for a landlord. so i have a better spot, and better rent.....happening jan 1.

Good luck to you on your upcoming surgery and the business move. Change is usually good.

**tammyp** · 10-13-2009, 08:25 AM

woke up to 2 inches of snow this morning! its pretty but wayyy to early!

shoulders n quads

sm press
85/12
95/12
105/10
115/8

laterals
20/15
25/12/2
30/10

db upright row to press
25/10
30/8/2
30/5

shrugs db
60/15
65/15
70/15

rd fly
35/12/3

sm squats feet out front
115/12/4

hacks
6 plates
wide
4/12

ext
90/15
100/12
110/10

**Suzanne** · 10-13-2009, 09:41 AM

congrats on new location for salon

we had a dusting of snow in the forecast but it got canceled i was looking forward to it. right now it is that in between where i don't have a clue what to wear walking the dogs.

**debbiebramwell** · 10-13-2009, 11:35 AM

Originally Posted by tammyp

http://www.lakeplacidnews.com/page/c....html?nav=5007

my local paper did a story on me this week.

awsesome article! thats great! except what prize purse of 15,000? that would be nice

**RealLilSwole** · 10-13-2009, 02:33 PM

Snow???? Wtf??

**tammyp** · 10-13-2009, 05:30 PM

Originally Posted by debbiebramwell

awsesome article! thats great! except what prize purse of 15,000? that would be nice

yeah they misquoted me!

**cheddar cheese** · 10-14-2009, 12:57 PM

I see you've added in shrugs now

lots of great things going on for you lately Tammy, surgery, new location for your salon and new IFBB .......good stuff!

**tammyp** · 10-14-2009, 04:13 PM

yes im excited! thanks colleen!

**IslandGirl** · 10-16-2009, 03:58 PM

Hey Tammy! OMG, what a year for you girl! Awesome about new location for your salon. I bet that is exciting! I wish I lived in your town, you'd be my stylist hands down.

Not sure if you ever got my text or not? It was right after you got your Pro card. I text'd to congratulate you. But I know you probably received many.

Have an awesome weekend.

**tammyp** · 10-16-2009, 05:56 PM

i did tracy, thak you..i tried to answer everyone but my phone exploded that weekend! if i didnt im sorry!

**IslandGirl** · 10-29-2009, 05:27 PM

Ok good and no worries. I knew your phone would get blown up crazy!

**tammyp** · 10-31-2009, 01:27 PM

well my surgery is tuesday. so ill be out of the gym for a couple weeks. i hope to be able to do cardio adter a week and maybe some light weights the 2nd. i dont do down time well at all.

ill post pics next week....im sure itll be nasty.

**Melissa** · 10-31-2009, 04:17 PM

Good luck with the surgery, Tammy! I hope all goes well and you'll be back to training again in no time.

**partsRheavy** · 10-31-2009, 10:03 PM

Good luck!!!! Hope you have books and mags to read or embroidery to do!!!!

**powergirl** · 11-02-2009, 04:51 AM

hey tammy, take care of yourself...i'm sure it'll go smoothly...hubby went thru the same thing and it helped him out...
z.

**tammyp** · 11-04-2009, 06:05 AM

surgery went well. im not overly swollen and i have no pain at all.

**Tuffgirl410** · 11-17-2009, 07:20 PM

Hey Tammy! Great Journal... how ya feeling?

**tammyp** · 11-18-2009, 03:22 PM

doing good thanks! training moderately. icant wait to get back at it seriously and start working for next year. thanks for asking! xo

**tammyp** · 11-28-2009, 06:43 AM

I GOT THE clearance from my dr to start training seriously again..so tomorrow i am increasing my food and starting FST 7 training. i need something new and it seems to work from those that have used it.

i am training back thickness and width seperately as well as hams and quads. ill start posting my workouts tomorrow!

**Sledge** · 11-28-2009, 08:26 AM

Originally Posted by tammyp

I GOT THE clearance from my dr to start training seriously again..so tomorrow i am increasing my food and starting FST 7 training. i need something new and it seems to work from those that have used it.

i am training back thickness and width seperately as well as hams and quads. ill start posting my workouts tomorrow!

Good to see the doc's given you the go ahead to get back into it.

I'm interested to see how you go with the FST-7 training. Are you consulting with Haney or just going to run it on your own?

**tammyp** · 11-28-2009, 03:13 PM

na running ot on my own. id have to mortgage my house to work with haney!

**tammyp** · 11-29-2009, 09:30 AM

it felt so good to hit the weights the way i want to!

back width

wgpu bodyweight 12 10 8

bb row 115/12 125/10 135/8

wg pull down 70/12/ 80/10 90/8

DB row 55/12 60/10 65/8

SAPD 45x7 reps from 10-12

major pump!

i am using N2BM new N2KTS pre workout and its awesome!

**Sledge** · 11-29-2009, 09:34 AM

Originally Posted by tammyp

na running ot on my own. id have to mortgage my house to work with haney!

Just get your sponsors to pick up the tab

**tammyp** · 11-29-2009, 01:54 PM

Originally Posted by Sledge

Just get your sponsors to pick up the tab

im in it til the end with george..if it aint broke......

**sassy69** · 11-30-2009, 10:48 PM

Originally Posted by tammyp

im in it til the end with george..if it aint broke......

Amen!

Glad to see you heaving the iron again! Did you miss it?

**shankuan** · 12-01-2009, 11:57 AM

Originally Posted by tammyp

I GOT THE clearance from my dr to start training seriously again..so tomorrow i am increasing my food and starting FST 7 training. i need something new and it seems to work from those that have used it.

i am training back thickness and width seperately as well as hams and quads. ill start posting my workouts tomorrow!

I was also thinking of changing my program to this for a couple weeks so i did a test run yesterday and holy crap...those 7 sets are gonna do me in! Not sure if it was because i started out using lower poundage than i'd use on my original program but talk about a huge pump!!!

How many times does this program see you in the gym? Or it hasn't changed from what it was before?

**tammyp** · 12-01-2009, 06:00 PM

i train 5 days. heres my split:
sunday back width
mon chest tris
tues quads shoulders
thurs back thickness
fri hams bis

this program is kicking my ass. its a good thing im not doing cardio b/c i dont think i could. i sweat more doing this than cardio!

heres today

quads
hacks 6 plates 3x12
leg press 6 plates + 50 3X12
SPLIT SQUAT 3x12 115
front squat 3x12 95
exts 7x12 100

delts
db press 35/12 40/10 /45/6
upright row 3x12 75
laterals 20/12 25/10/2
front raise 3x12 25
cable 1 arm laterals 7x10 20