IRONURSE 2009 .... Just Getting Started

[IRONURSE]

Thanks Fit and Valkyrie. I needed the rest badly! However, being the OCD that I am I just had to go to the gym today so I lifted moderately and witheld cardio / abs. LOL!

PS: I slept almost 7 hours yesterday after work 9am - 4pm, then went to the gym for cardio , back to bed 10 pm - 7am .... so I knew I was exhausted!

[IRONURSE]

03/13/09
Back / Bi / Some Shoulders By Default!

EZ Bar Curls:
3/15 @ 40 lbs
3/12 @ 50 lbs
3/10 @ 60 lbs

Concentration Curls w/ low cables:
3/12 @ 40 lbs
3/10 @ 45 lbs
3/10 @ 50 lbs

Preacher Curls:
3/10 @ 80 lbs L/R
3/10 @ 95 lbs L/R
3/8 @ 115 lbs L/R

High Rows (Iso):
3/12 @ 40 lbs L/R
3/10 @ 50 lbs L/R

Low Back Machine:
2/20 @ 100 lbs
2/15 @ 115 lbs

Lat Pulldowns:
3/10 @ 100 lbs
3/10 @ 115 lbs

Pullovers:
3/10 @ 50 lbs
3/10 @ 65 lbs
3/10 @ 75 lbs

No cardio or abs today. I have been in the gym 7 days in a row so I am trying not to overtrain. Did only cardio yesterday and no lifting but still feeling a little run down.
For 3 weeks I have a 5-day training split Fri-Tues then on the week I work Sat/Sun nights my training split is Fri/Sat/Mon/Tues/Wed. This is why a new training weeks for me will start on Friday's. (I have been in a class the last 6 weeks and my work schedule was all fouled up so that is why I had the extra days in the gym.)

[IRONURSE]

03/14/09
Leg Day + Cardio / Abs

Squats:
3/15 @ 95 lbs, 3/10 @105 lbs, 3/10 @ 115 lbs
(slow on down / explosive up, very deep squats)

Leg Extensions:
3/15 @ 115 lbs, 3/10 @ 125 lbs

Leg Press:
3/15 @ 200 lbs, 1/12 @ 235 lbs, 3/10 @ 275 lbs

Seated Calves:
3/15 @ 115 lbs, 3/15 @ 130 lbs, 3/15 @ 145 lbs

Cardio:
Treadmill
15 degree / 2.8-3.8 variable / 25 mins + 5 min cool down / 200 cals

Abs:
Stomach Vac's
Ball Crunches
Pelvic Lifts w/ knee ins and kick outs


My other half took the day off from the gym so I hit Gold's since it was closer to home. This limited what I could do as the Sat morning crowd was napping on most of the equipment. It's time to sleep then off to work tonight. No gym tomorrow as I will be sleeping all day then working tomorrow night. I'll be back at it on Monday.

[IRONURSE]

03/16/09
Chest / Abs

Incline Press:
1/10 @ 50 lbs, 1/8 @ 55 lbs, 1/6 @ 60 lbs
Fly Machine:
1/10 @ 50 lbs, 1/8 @ 60 lbs, 1/6 @ 70 lbs
Decline Press Iso:
3/10 @ 45 lbs (Each Side)
Cables:
1/15 @ 10lbs, 1/15 @ 20 lbs, 1/10 @ 20 lbs, 1/12 @ 15 lbs
Pec Deck:
1/12 @ 55 lbs, 1/12 @ 60 lbs, 1/10 @ 70 lbs
Vertical Press:
1/12 @ 50 lbs, 1/10 @ 65 lbs, 1/8 @ 75 lbs

Abs:
Floor Excercises
Ball Excercises

Would like to have done a diffferent workout today but had to change my schedule and hit it after work this am. Pretty low energy level so just stuck to mainly machines. Chest is my weakest body part so the best I can say for today is:
I showed up.

[IRONURSE]

03/17/09
Triceps / Abs / Cardio

Straight Bar Push Downs:
1/15 @ 32.5 lbs
1/12 @ 37.5 lbs
1/10 @ 42.5 lbs
1/8 @ 47.5 lbs
1/15 @ 40 lbs

Rope Pulls:
1/15 @ 32.5 lbs
1/12 @ 37.5 lbs
1/10 @ 42.5 lbs
1/10 @ 47.5 lbs
1/15 @ 42.5 lbs

Tri Extension:
2/15 @ 40 lbs
2/12 @ 50 lbs
2/10 @ 65 lbs

Seated Dips:
2/15 @ 100 lbs
2/12 @ 110 lbs
2/10 @ 120 lbs

Abd Pullovers:
2/25 @ 80 lbs

Abd Pushdowns:
2/25 @ 80 lbs

Cardio:
Stepmill
20 mins / 205 cals / Multi Levels / 75 floors

[IRONURSE]

03/18/09
Shoulders / Some Back / Cardio

High Row (Hammer Strength Iso):
2/15 @ 35 lbs (each side)
1/12 @ 45 lbs (each side)
1/12 @ 55 lbs (each side)
1/15 @ 50 lbs (each side)

Low Row Cables (L then R):
2/15 @ 45 lbs
2/10 @ 60 lbs

Shoulder Press (Hammer Strength Iso):
4/10 @ 45 lbs (each side)
1/8 @ 50 lbs (each side)
1/6 @ 60 lbs (each side)

Nitro Nautilus Shoulder / Back Pullover:
3/12 @ 65 lbs
3/10 @ 70 lbs
3/8 @ 75 lbs

Reverse Pec Deck:
1/15 @ 55 lbs
1/12 @ 60 lbs
1/10 @ 65 lbs

Lateral Raise Machine:
1/12 @ 40 lbs
2/10 @ 45 lbs
2/10 @ 50 lbs
1/12 @ 55 lbs

Cardio:
Precor
25 mins / 235 cals / 2.25 mi / variable levels and elevation

Very slow controlled reps today.
Work tonight , no gym tomorrow as I have to work again tomorrow night so I'll be sleeping all day. Next gym rotation is Fri - Tues.

[IRONURSE]

Took Friday off. I was really feeling run down and overtrained.

03/21/09
Back / Bi / Abs / Cardio

BB Curls:
4/10 @ 60 lbs
"21" @ 50 lbs
4/12 @ 50 lbs

Preacher Curls:
4/10 @ 75 lbs
4/10 @ 80 lbs

Cable Concentration Curls:
3/10 @ 40 lbs L/R
3/10 @ 45 lbs L/R

Overhead Cable Curls:
3/10 @ 15 lbs L/R with 3 second holds

Nitro Lat Pulldown (2 handle):
1/15 @ 80 lbs
3/10 @ 115 lbs

Nitro Pullover:
15/12/10 @ 65 lbs
3/10 @ 75 lbs

Back Extension Machine:
3/10 @ 115 lbs

Abs:
Pushdown Machine:
2/25 @ 80 lbs
Pulldown Machine:
2/25 @ 80 lbs

Cardio:
Precor
25 mins / 210 cals / 2.4 mi / multi ramp incline and resistance

Treadmill
15 mins / 106 cals / 1.2 mi / 10 - 12 incline / 3-3.5 speed

Weight Update: 121.2 lbs

[IRONURSE]

03/22/09
Legs

Leg Press:
1/15 @ 180 lbs
2/12 @ 195 lbs
3/10 @ 240 lbs
3/10 @ 285 lbs
10/8/6 @ 300 lbs

Seated Calf (Plate Loaded):
1/25 @ 45 lbs
1/20 @ 70 lbs
1/15 @ 90 lbs
1/10 @ 100 lbs

Nitro Leg Extension:
1/15 @ 115 lbs
1/12 @ 125 lbs
3/10 @ 135 lbs
10/8/6 @ 145 lbs

Prone Leg Curl:
3/10 @ 55 lbs
3/10 @ 65 lbs
10/8/6 @ 145 lbs

Glute Machine:
1/10 @ 50/60/70

Cardio:
Stepmill
20 mins / 125 cals / level 6

[IRONURSE]

03/23/09
Shoulders

Shoulder Press: (Hammer Strength Iso / Each Side)
12/10/8 @ 45 lbs
3/10 @ 50 lbs
3/10 @ 45 lbs

Side Lat Raises:
3/10 @ 40 lbs
3/10 @ 50 lbs
10/8/6 @ 60 lbs

Rev Pec Deck:
3/10 @ 55 lbs
3/10 @ 65 lbs
3/10 @ 70 lbs

Pec Deck:
3/10 @ 55 lbs
3/10 @ 65 lbs
3/10 @ 70 lbs

Shrugs:
1/10 @ 95 lbs
1/10 @ 115 lbs
1/10 @ 125 lbs

Cardio:
Stepmill
25 mins / 212 cals / 77 floors / 2.2 mi / level 5,6

Abs:
Stomach Vacs x 100

[Valkyrie]

Looking good. You're just rockin' along nicely.

[IRONURSE]

Looking good. You're just rockin' along nicely.

Thanks! I am trying to get a new workout together, looking at doing a show in August, I found one that has masters fbb division .... if I can get my additional supps in the next 2 weeks and shape where it needs to be in time to order a posing suit. Since it is my first time competing I am not sure what size to order.
Men have it so much easier when it comes to ordering posing trunks! My husband just ordered 2 new ones without giving it a second thought.

[IRONURSE]

Abs / Cardio / Pull-ups

Pull-ups
4/15

Abs:
Ab Push Down Machine:
4/25 @ 85 lbs

Torso Machine:
3/12 @ 70 lbs (L then R alternating)

Cardio:
Precor:
20 mins / fatburner auto / 115 cals
Stepmill:
20 mins / fatburner auto / 125 cals

I didn't have my book with me to write down other stats on cardio.

I work Tues, Wed, Thurs nights so I will be back at it on Friday!

[Valkyrie]

Thanks! I am trying to get a new workout together, looking at doing a show in August, I found one that has masters fbb division .... if I can get my additional supps in the next 2 weeks and shape where it needs to be in time to order a posing suit. Since it is my first time competing I am not sure what size to order.
Men have it so much easier when it comes to ordering posing trunks! My husband just ordered 2 new ones without giving it a second thought.

Good for you. I have no idea how to size those suits. I've never needed one. I'm sure someone can give you a general idea though.

[IRONURSE]

Update:
I've been in the gym doing the usual Fri, Sat, Sun.
Fri - Bi/Tri,abs, cardio; Sat - Legs, abs; Sun Pull-ups, abs, cardio .....

I have decided on an August contest date so I will be embarking on that training this week. I am starting a new supplement cycle which will likely blow me up like a whale for 12 weeks ,but, in spite of that I will post progress pics weekly.
All suggestions welcome

[IRONURSE]

Update:

Well, hubby and I have been busy with his contests. He took 1st Masters 40+, 1st Overall Masters and 1st Heavyweight at NPC Atlanta 04/03, then 2nd Heavyweight at Europa 04/18.

I am still training hard in the gym but after being accused of being a figure girl countless times ,at Europa this past weekend, I have decided that perhaps I don't have the size yet for bb competition at this time. That being said, I am going to forgo planning a contest this season and concentrate on working hard on growth and hit the 1st available contest in March 2010.

As I see changes I will post pics. I doubt seriously that it will be more frequent than monthly at best.