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  1. #1
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    Default 2hot4u's journey to masters nat'l and usa's

    Ok Ladies,

    I will be glad to start a journal to keep me real in my contest prep this year!! I am training legs today when i get off work and will be back to post the workout.

    thanks
    lisa

  2. #2
    IFBB Pro & Physique Critique Judge IslandGirl's Avatar
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    Woohoo Lisa! I don't think I have ever followed a journal of yours. Looking forward in seeing what kind of numbers you move in the gym!
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  3. #3
    GYM RAT SBT's Avatar
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    Sweeeeeeeeeet!!!

  4. #4
    BARBARIAN BROTHER
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    thanks lisa for starting the 1st journal. it'll be exciting to watch your progress.

  5. #5
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    Default leg day

    Ok leg workout

    warm up with leg extensions 3 sets of 20 reps 40lb, 60lb and 80lbs just to get blood flowing

    smith squats
    10 x 135
    10 x 225
    8 x 275
    8 x 275
    then i did a power press moveement for a rest pause (this is where I set the stoppers on the smith unrack the bar and squat down until it rests on the stoppers i then squat down to the floor and come back up to the bar and push it up from a dead stop to the top and then down again) I hope that makes sense

    this was done with 325lbs the first set was 6 reps then 20 sec rest then 2 reps on the last one you hold the bar and squeeze your quads as hard as possible for a few seconds then rest, 20 seconds later i did 2 more reps like this.

    off to leg press for
    10 x 600lbs
    8 x 700lbs
    8 x 700lbs
    then added 70 more for the 6,2,2 rest pause workout

    smith machine lunges one leg at a time for 3 sets of 10 each leg but oh my god my quads were smoking by these!!!

    I then did 3 sets of inner/outer thighs

    calfs consisted of a vertical leg press with toes on bottom of platform
    this is pyramid exercise

    10 x 150lb
    15 x 90lbs
    25 x 60 lbs
    15 x 90lbs
    10 x 150lbs

    wow, you talk about ouch!!! I did two sets of this and crawled away lol

    I am 23 weeks out from the masters and 24 to the usa's. I am currently weighing approx 175lbs with a lean body mass weight at 140lbs I am hoping to be a heavyweight this year but we will see. I all depends on how i look. If i don't look ready at the weight i am then i will get under the lhw cutoff. I look my best shredded and ripped but it seems that the judging has changed and they don't want that look anymore. So.... I am not worried because i have Dave Palumbo on my team doing my nutrition and have always looked my ultimate best every show he has dialed me in for.

    Tomorrow is arms and i have improved them alot this off season and am very happy with how they are looking. At this many weeks out last year i did not have the definition i have right now and my shoulders are slightly strippy!!!!! I seem to have held my off season fat in my belly and god knows us women hate that but it is something that is hidden under shirts!!! lol

    til tomorrow
    Lisa

  6. #6
    GYM RAT cheddar cheese's Avatar
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    Hi Lisa, great leg workout, you are 23 weeks out, are you cutting already? Good luck to on your show

  7. #7
    RX MEMBER THUNDERGOD's Avatar
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    Quote Originally Posted by cheddar cheese View Post
    Hi Lisa, great leg workout, you are 23 weeks out, are you cutting already? Good luck to on your show
    No she is not cutting just yet. Should be starting after the Arnold.

    But now, not only to I have to live with her and listen to her brag all the time, now she has to post her workouts.........I have to cut internet service!!

  8. #8
    IFBB Pro & Senior Forum Administrator tammyp's Avatar
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    lisa lisa!!!!! ill be following and routing for you!

  9. #9
    IFBB Pro KRISSY CHIN! KRISSY CHIN's Avatar
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    Hi Lisa!
    You surely are one strong lady-impressive!!!!

    Krissyxo
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  10. #10
    RX MEMBER THUNDERGOD's Avatar
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    Today should be Arms for Lisa. I will admit, she had really put on some good quality size this offseason. Her arms and shoulders have all come up, but her Freakin back has gotten better...if that was possible...LOL

  11. #11
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    Default arm day!!!

    ok, started with triceps

    rope cable pressdowns (kneeling on a pad on the floor) single cable pulley

    8 x 60 lbs
    8 x 60 lbs
    6, 2,1 x 80 lbs this is a rest pause series

    tricep pressdown machine

    8 x 170lbs
    8 x 170lb
    6, 2, 1 x 240lbs

    bb skull crushers (45lb bb with 25lbs plates)

    8 x 95lbs
    8 x 95lbs
    6, 2, 1 x 105lbs

    bicep workout

    flathead bicep curl machine (single arm at a time)

    8 x 40lbs
    8 x 40lbs
    6,2,1 60 lbs

    ez curl close grip

    8 x 60lbs
    8 x 60 lbs
    6, 2 1 x 90lbs

    rope hammer curls

    15 x 70lbs
    15 x 70lbs
    15 x 80lbs


    OMG what a pump!!!

    I get tomorrow off on training and friday is shoulder and hamstrings!! My hubby has to work saturday valentines day so we will probably workout and do dinner friday night!!!

    My shoulders and arms are looking so good I am so excited for this year!!
    Last edited by 2hot4u; 02-11-2009 at 05:23 PM. Reason: spelling

  12. #12
    IFBB Pro & Physique Critique Judge IslandGirl's Avatar
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    Holy moly! You are crazee strong! Howz that 105# skulls! Whooop!!!
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  13. #13
    NOVICE Gunz's Avatar
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    This is great, Lisa.... Your workouts will inspire me!!

  14. #14
    FREAK musclegoddess65's Avatar
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    WOW 105 skull crushers!!! SWEET

  15. #15
    RX MEMBER Tuffgirl410's Avatar
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    Talk about strength.... wow awesome leg workout!

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