IRONURSE 2009 .... Just Getting Started

[KRISSY CHIN]

Hi Ironurse!
Congrats on your progress so far! Your before and after pic is great-you have to be proud! May I ask with the Pro-Anabol, Zero-Stim and Lean Dreams-how many capsules are you exactly taking-just one?? Just trying to help since I take all of those too

Krissyxo

[IRONURSE]

Great Lookin' Workouts!

Thanks Tiki. Wish I wasn't such a wuss with my elbow right now! This tendonitis is driving me nuts!

[IRONURSE]

03/03/09 Shoulder Day

Shoulder Press (Hammer Strength Iso)
Set 1: 1/12 45lbs each side
Set 2: 1/10 55lbs each side
Set 3: 1/8 65lbs each side
Set 4: 1/6 75lbs each side

Lat Raise (Machine - wimpy due to my elbow!)
Set 1: 1/10 @ 45lbs
Set 2: 1/10 @ 50lbs
Set 3: 1/8 @ 60lbs
Set 4: 1/6 @ 65lbs

Reverse Pec Deck / Delts
Set 1: 1/12 @ 50lbs
Set 2: 1/10 @ 60lbs
Set 3: 1/10 @ 65lbs
Set 4: 1/8 @ 70lbs

There are some excercises that I can't do right now due to my elbow tendonitis so I am making the best of it!

Freakin stepmill had cardio queen on it so no go again, the other one is still broken. Got stuck on the treadmill ... again ... grrrr!
20 mins, 15 degree incline @ 2.6 (slow cardio) I'll just have to suck it up.

Today was one of those days that I was just happy to make it to the gym. After being at work all day ,in a mandatory class, I could have easily blown it off since I technically have an "extra" day at the gym this week. 1 more week of this then back to my night shifts at work and my regular Fri-Tues training schedule. WooHoo!!!!

[IRONURSE]

Hi Ironurse!
Congrats on your progress so far! Your before and after pic is great-you have to be proud! May I ask with the Pro-Anabol, Zero-Stim and Lean Dreams-how many capsules are you exactly taking-just one?? Just trying to help since I take all of those too

Krissyxo

Hi Krissy,

Thanks! It helps having a husband that is competing. It keeps me motivated ... not to mention staying on the straight and narrow in the gym.

I tried taking the supps per label doses and my GI system went nuts! I had some awlful gas, diarrhea, and nausea. I adjusted them one by one to try to figure out which one was wreaking havock on my system and still nothing changed. I then decreased all of them to just one capsule per serving and everything normalized.

My muscles are very hard, now I just have to decide when I am going to stop worrying about gaining more muscle size and start to diet down for a show.

I am definitely open for suggestions.

[IRONURSE]

Work outs are looking great!! keep it up!

Thanks!

[musclegoddess65]

I feel your pain I hate the DREADMILL! well with the exception of the two at my gym that have a 30% incline... if I gotta do boring cardio on the treadmill I might as well get some booty work at the same time.

[IRONURSE]

I feel your pain I hate the DREADMILL! well with the exception of the two at my gym that have a 30% incline... if I gotta do boring cardio on the treadmill I might as well get some booty work at the same time.

Yeah. Dreadmill it is! Our Gold's only has 15 degree inclines on them. I would love to try one that went up to 30 degrees. I love the glute burning effect!

[IRONURSE]

03/04/09
Bonus Day!

Ok, I usually am not in the gym on Wednesday's. Today I did two different things to stay occupied while my husband was doing his am daily session of cardio for contest prep.

I could have done the stepmill today but since my husband is in contest prep I felt it only fair to let him have it so I did:

Stepper:
45 mins, level 5, 118 floors, 300 calories, 45 mins. Just cruising to the music!
Got a good quad and glute burn off that.

Glute machine:
Set 1: 1/12 @ 100 lbs (L&R)
Set 2: 1/10 @ 110 lbs (L&R)
Set 3: 1/10 @ 115 lbs (L&R)

It's off to nap then work tonight for 12 hours. No gym tomorrow as I will be sleeping all day then working again tomorrow night. Next day in the gym is Friday.

Work nights are always difficult for dieting as we never know when we will be able to eat and we aren't allowed to have food or drinks at our work areas. Often we have to bolt to closets or the breakroom for a quick drink or snack. Germs in an ER ... who woulda thunk? Patients can eat and drink anywhere at anytime but us nurses (and other staff) can't. Makes total sense to me! NOT! The idea is not to get too far behind with the protein and hydration so I am instituting more liquid protein on these nights.

[IRONURSE]

03/06/09:

Bi/Tri

EZ Bar Curls:
Set 1: 3/12 @ 50 lbs
Set 2: 3/10 @ 60 lbs
Set 3: 3/10 @ 50 lbs
Set 4: 1/10, 1/8, 1/8 @ 60 lbs

Overhand Pull Downs, High Cable / Narrow Grip Bar:
Set 1: 3/12 @ 35 lbs
Set 2: 3/10 @ 42.5 lbs
Set 3: 1/10, 1/8, 1/6 @ 50lbs

Bicep Iso Curl Machine:
Set 1: 3/12 @ 50 lbs (L/R)
Set 2: 3/10 @ 60 lbs (L/R)
Set 3: 3/8 @ 70 lbs (L/R)

Tri Push Down Machine, Wide
Set 1: 3/12 @ 100 lbs
Set 2: 3/10 @ 115 lbs
Set 3: 3/8 @ 130 lbs

Quick workout tonight. A little tired, worked the last 2 nights so a little sleep deprived. Only had about an hour at the gym so will catch more bis and tris with back and chest later on. Good pump today and the elbow wasn't stressed too bad. No abs or cardio.

[Tiki]

Do you have any plans to compete in either Bodybuilding or Figure?

[IRONURSE]

Do you have any plans to compete in either Bodybuilding or Figure?

Hey girl. Plans? Nothing in concrete yet. I have to get some more fat off my a** and diet down. I don't want to embarass myself! LOL!
If things go well I am thinking June/July/August. That would give me 12 weeks to diet down and see how I look then get posing suits etc.... Also have to do it around my work schedule as it is too hard to get my monthly mandatory weekend off. How about you? Got anything in mind?
It will be masters fbb for me. Don't know what weight class I will fall into yet. I was hoping LW but it might be MW for any masters open category.

[IRONURSE]

03/07/09
Leg Day / Abs / Cardio

Leg Press:
Set 1: 3/12 @ 150 lbs
Set 2: 3/10 @ 200 lbs
Set 3: 1/10 @ 250 lbs
Set 4: 1/12, 1/10, 1/8 @ 275 lbs

Prone Leg Curl:
Set 1: 3/12 @ 60 lbs
Set 2: 3/10 @ 65 lbs
Set 3: 3/10 @ 70 lbs
Set 4: 1/12, 1/10, 1/8 @ 75 lbs

Leg Extensions:
Set 1: 3/12 @ 110 lbs
Set 2: 3/10 @ 115 lbs
Set 3: 3/10 @ 125 lbs
Set 4: 1/12, 1/10, 1/8 @ 135 lbs

Seated Calf:
Set 1: 3/12 @ 150 lbs
Set 2: 3/10 @ 170 lbs
Set 3: 3/8 @ 190 lbs

Glute Machine:
Set 1: 3/12 @ 110 lbs (L/R)
Set 2: 3/10 @ 115 lbs (L/R)
Set 3: 3/8 @ 120 lbs (L/R)

Abs:
Ab Machine (Pull Over)
Set 1: 1/25 @ 70 lbs
Set 2: 1/25 @ 75 lbs

Ab Machine (Push Down)
Set 1: 1/25 @ 80 lbs
Set 2: 1/25 @ 85 lbs

Cardio:
Stepmill
30 mins / Increasing levels every 5 mins, max level 12 / 275 calories
(I've never gone up to level 12 before so I think the digital display is still screwed up! )

Overall a great workout!

[IRONURSE]

Workout #2 03/07/09
Update:
We just visited our local LA Fitness and I have to think that indeed the pos stepmill at our Gold's Gym is broken. I jumped on the stairmaster and kicked it up to level 12 and almost ran outta breath. Level 8 or 9 is my max.
While at LAF we grabbed an extra workout so I will take credit for that.

Back:

Straight Bar Pull Down:
Set 1: 1/12 @ 50lbs
Set 2: 1/10 @ 60 lbs
Set 3: 1/8 @ 70 lbs

Nautilus 2 handle Lat Pulldown:
Set 1: 1/15 @ 70 lbs
Set 2: 1/12 @ 80 lbs
Set 3: 1/10 @ 90 lbs

Angled Bar Lat Pulldown Machine:
Set 1: 1/15 @ 80 lbs
Set 2: 1/10 @ 90 lbs
Set 3: 1/8 @ 100 lbs
Set 4: 1/8 @ 110 lbs

Nautilus Pullover Machine:
Set 1: 1/15 @ 50 lbs
Set 2: 1/10 @ 60 lbs
Set 3: 1/10 @ 70 lbs

Low Back Machine:
Set 1: 1/15 @ 100 lbs
Set 2: 1/12 @ 110 lbs
Set 3: 1/10 @ 115 lbs

Pull-Ups
2/15

Stepmaster:
Level 5 / 10 mins / 75 calories

Stairmaster:
Level 8 / 20 mins / 150 calories

This was an inpromtu workout to try out this LAF club as we are getting frustrated by having to wait for equipment, lack of cardio equipment, and broken equipment at our Gold's Gym.
I was gassed from my leg workout earlier, but hey, I was like a kid in a candy store. I didn't even get to my rows so I will catch them tomorrow.

[IRONURSE]

03/08/09
Chest/Shoulders/Tri/Cardio

Incline Bench Hammer Strength Iso:
1/15 @ 45 lbs, 50 lbs, 45 lbs, 50 lbs (on each side)

Nautilus Pec Deck:
1/15 @ 60 lbs, 65 lbs, 60 lbs, 65 lbs

Cables:
1/15 @ 15 lbs, 10 lbs, 15 lbs, 10 lbs (on each side)

Shoulder Press Hammer Strength Iso:
1/15 @ 25 lbs, 35 lbs, 45 lbs, 35 lbs (on each side)

Lateral Raise Machine:
4/15 @ 45 lbs, 40 lbs

Cable Push Downs:
1/15 @ 30 lbs, 35 lbs, 42.5 lbs, 35 lbs

Tri Extensions:
1/15 @ 40 lbs, 50 lbs, 40 lbs, 50 lbs

Tri Dip Machine:
1/15 @ 75 lbs, 80 lbs, 90 lbs, 100 lbs

Cardio:
Precor Crosstrainer / 25 mins / Auto Multi Levels / 245 cals

Abs:
Stomach Vacs x 100

Today's focus was lower weight and higher reps. This was one hell of a workout. I got the idea from a profile on bb.com. Check your ego at the door on this one! Whew!

I figure that I have what I have for this year so I am going to lean out and see exactly where I stand. I am going to drop back on the carbs again this week. Last week before I changed up the diet I was at 124.4 lbs. Today I am at 122.2 lbs. I know I am holding water so I hesitate to take measurements or pics.

[Tiki]

Hey girl. Plans? Nothing in concrete yet. I have to get some more fat off my a** and diet down. I don't want to embarass myself! LOL!
If things go well I am thinking June/July/August. That would give me 12 weeks to diet down and see how I look then get posing suits etc.... Also have to do it around my work schedule as it is too hard to get my monthly mandatory weekend off. How about you? Got anything in mind?
It will be masters fbb for me. Don't know what weight class I will fall into yet. I was hoping LW but it might be MW for any masters open category.

Ahh ha ha *lol* same here - I gotta get the fat off my booty before I can even think about competing. I hide my bodyfat very well and, I "know" that it is still "well over" 25% right now. All I know is, this is going to be one hell of a LOOOOOONG YEAR for me. I started dieting in December '08 and, I'm determined not to stop until I see abs! -- If/when I do compete, I'm confident I'll be competing as a bodybuilder as well. And once May 16th gets here, I'll have a better idea of what I have to work with under most of this BF and, I'll decide on a show from there.