Chasing the dream 2010 Masters Nationals

[janet kaufman]

slept like crap last night. too hot. Dog wouldn't move. So needless to say a little tire today. took a nap at lunch so go through cardio tonight.
this morning hit back

pullups narrow 25 35 45 45 to failure
tbar row 3sets wide grip 3 sets under hand grip 10-12 reps
live fitness pull down machine 4 sets of 10
seated row wide grip 140 150 150 150 8- 10 reps
one arm rows 80 80 80 80 8 reps
decline pullovers 4 sets
planks w/25lb plate on back 2 sets 1 minute

biceps 21's 3 sets
preacher c url 4 sets 10-12

triceps
pushdown straight bar
rope extension
dips
bent over cable ext

[janet kaufman]

hit chest with sonja this morning. supersets today pumped up the pecks fas

warmup with pushups
smith incline press ss with incline fly 4 sets of 10
wide chest press ss lying cable flys 4 sets of 10
cable crossovers ss pushups to failure
low pulley crossovers 4 sets of 10
dips 4 sets to failure

Gene and I confirmed our trip to Sturgis this summer. It will be after Masters so I will be able to relax for the week while we are there.

[janet kaufman]

Man it seems like I have been dragging butt this week. I think all the cardio and diet is catching up to me. thank god for afternoon naps. did muster enough energy up for a shoulder work out. Once I got moving felt pretty good.

front db raise into rear lateral
db press 40 45 47.5 47.5 sets of 8
side laterals ss front raise ss rear laterals 4 sets of 12
wide uprite row 4 sets
arnolds 4 sets of 10
seated shrugs 60 4 sets
smith shrug 180 4 sets of 12
cable rear laterals

cheat meal tomorrow woo hoo

[tammyp]

please share cheat meal in detail

[janet kaufman]

here is the cheat meal. small pizza: half taco and half shrimp pineapple and mushroom light on the cheese and a small bag of coconut MM's yum!!

I do something this every friday night as my last meal. Until Dave thinks I need to stop for Nationals it was at 3 weeks out. But I was weighing a little heavy.

back on track tomorrow.

Have a great weekend!!!

[janet kaufman]

got a good night sleep last night so was able to get through leg blast a.k.a cusser workout

leg ext 2 sets of 4 drops 20 reps or failure
squats 4 sets of 25
leg press 50 reps ss hacks 25 reps 4 sets
walking lunge 70 lb 3 sets
butt blast 70 3 sets of 10
inners outers
calves


going to do some hill work tomorrow for cardio ( i am so going to die)

[magsmalone]

here is the cheat meal. small pizza: half taco and half shrimp pineapple and mushroom light on the cheese and a small bag of coconut MM's yum!!

I do something this every friday night as my last meal. Until Dave thinks I need to stop for Nationals it was at 3 weeks out. But I was weighing a little heavy.

back on track tomorrow.

Have a great weekend!!!

That sounds sooooo good!
I just got my cheat meal discontinued! I must be fatter than you! haha

[janet kaufman]

That sounds sooooo good!
I just got my cheat meal discontinued! I must be fatter than you! haha

I am lucky so far. Dave hasnt cut anything out yet. I highly doubt that you are fat. Hang in there I am sure you look fabulous

[janet kaufman]

Well i managed to survive the hill work with Sonja. My hip flexors are killing me though but it is a good kind of pain. Hit hams today. Hard workout because they were still sore from the running and Friday quad blast

giant set seated curl 90 walking lunge 90 lying leg curl 70 4 sets
leg press 450 4 sets of 10
hanging db curl 45 4 sets of 10
stiff legged dead lift 140 140 140 140 drop set 90
bench lunge 45 3 sets to failure
cable kick backs 3 sets
calves

5 weeks to Masters woo hoo

[janet kaufman]

Happy with my weight right now. losing a pound a week. I have a little under 5 weeks and 3 lbs to lose. which will probably be a little more to get my legs to come in like I want them to.
Hit back with Sonja this morning. My back leans out faster than anything so I try to stay heavy on it but today just was plain hard today. Felt the diet

pullups 25 reps 0 wt then narrow grip 25lb reps to failure
tbar row 135 4 sets of 10-12
pulldowns narrow grip 140 4 sets
hammer strength row narrow grip 150 4 sets of 10-12
seat wide row 160 4 sets of 10-12
hyper extenstions 3 sets of 15 w/ 25lb plate

biceps standing curl, seated db curl , preacher straight bar curl

tricep cable pushdowns, dips 110, rope pushdowns

[janet kaufman]

weather is finally getting nice. hopefully I can get some real sun this weekend . to help with my base tan.
hit chest and abs today


reverse bench press on smith 45 4 sets of 10
incline db press 45 50 55 55 12 reps
pec dec 100 100 100 100
decline press straight bar 45 45 45 45 sets of 10-12
unilateral flat db press 4 sets to failure 40lbs
wide chest press 140 140 140 140 sets of 10

abs
knee drives on plyo ball ss with decline weight crunch 4 sets 25
machine crunch 100 reps

cardio stepper 40 minutes

[janet kaufman]

It seems like every thursday Is when I am really dragging ass. I think the low carb days catch up to me. Tomorrow is cheat day. So far Dave hasn't cut them out since I am dropping a pound a week. Thank god for Nationals they got cut at three weeks out. It is hot here the last few days and not used to it yet so cardio is not fun and the gym doesnt have any fans in the cardio section so if you want to drop water that is the place to do it.
Sonja is gone to until Monday so did shoulders solo today since Gene didn't want to get out of bed this morning. Too many beers at his buddie's shop last night betting on the upcoming Nascar race.

side laterals 2 sets of 20 three sets of 10
alternating db press 35x4 sets to failure last set drop do another to failure
side lateral cables 4 sets of 10
front raise with straight bar 30x 8 4 sets
incline side lateral 10x4 sets of 10
bentover rear cable 4 sets ss smith behind the neck press standing
cable shrugs 4 sets 10
seat db shrug 65 4 sets of 8-10


went back tonight to do cardio

[wildcat22]

My cheat got cut also I hope I can make it 4 weeks and no cheat is tough!! I guess I sound like a big baby but I can honestly say I dont love the diet. I think I look better than Masters last year but the pros is a different league. sorry it took me so long to get back my computer was in for repair. Your pictures look great you are going to kick ass. I learned to text last week yea. If you have my number text yours to me otherwise pm me so I can give you a call

[janet kaufman]

My cheat got cut also I hope I can make it 4 weeks and no cheat is tough!! I guess I sound like a big baby but I can honestly say I dont love the diet. I think I look better than Masters last year but the pros is a different league. sorry it took me so long to get back my computer was in for repair. Your pictures look great you are going to kick ass. I learned to text last week yea. If you have my number text yours to me otherwise pm me so I can give you a call

I saw your picks I think you look really good. I think you are going to do very well. I hate to diet too. The cheats are what help me get through the rest of the week. I will text you my number. Hang in there

[janet kaufman]

yeah its Friday! tomorrow I can sleep in a bit. Sonja is still in Santa Monica so had to work out solo for legs however I did get Gene out of bed to come spot me on heavy squats. He is such a happy person at 5:30 in the morning. NOT!

squats 135 185 225 275 275 sets of 6-10
hack squats 180 190 190 190 sets of 8-10
leg press 450 540 540 540 sets 8-10 then one set of plyo's to failure 90
leg ext sets of 12 110 x4
seated one leg curl 45 4 sets of 12
cable kick backs 35 3 sets of 15
inners outers
calves 4 sets off of leg press sets of 25
standing calve raise 380 sets of 15-20 3 sets

cheat meal tonight stir fried chicken and beef with veggies and rice and a dark chocolate mars yummy!