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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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    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!!!!

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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
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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
    GYM RAT Tuffgirl410's Avatar
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    Talk about strength.... wow awesome leg workout!

  16. #16
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    thanks for the support everyone. Tomorrow is shoulders and hamstrings so i will be back to post that workout!!! just cardio today

  17. #17
    WHACK PACK
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    We need progress pics!!!!

  18. #18
    GYM RAT Leatherhead's Avatar
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    Quote Originally Posted by BILLY GUNS View Post
    We need progress pics!!!!

    yep x2

  19. #19
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    NOPE, whoever is at the arnold will see me then but progress along the way to avoid being compared before i can even get on stage is not going to happen. that is what happened to claire and tammy and it was hard for both of them. I want to be the silent but deadly threat!!! lol

  20. #20
    Digital Marketing Manager, Team GAT SallyAnne's Avatar
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    Pictures!

    I am so happy you are journaling here...and I'm loving the weight on leg day.
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  21. #21
    GYM RAT **blondie**'s Avatar
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    Great bicep & tricep workout girl!

  22. #22
    RX MEMBER THUNDERGOD's Avatar
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    Wait until she post up some of her chest training.....the last time she did incline DB press she used either the 90's or 95's for her final set. I think some of the people that haven't seen her since last July will be surprised at her progress.

  23. #23
    FREAK musclegoddess65's Avatar
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    Quote Originally Posted by THUNDERGOD View Post
    Wait until she post up some of her chest training.....the last time she did incline DB press she used either the 90's or 95's for her final set. I think some of the people that haven't seen her since last July will be surprised at her progress.
    OMG don't think I could even pull that off the rack, let alone press it!

  24. #24
    IFBB Pro & Physique Critique Judge IslandGirl's Avatar
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    Quote Originally Posted by THUNDERGOD View Post
    Wait until she post up some of her chest training.....the last time she did incline DB press she used either the 90's or 95's for her final set. I think some of the people that haven't seen her since last July will be surprised at her progress.
    *faint* OMG! That is unbelieveable! 90/95's! Woohoo Lisa! You are strong girl! That puts a lot of guys to shame! hehehe!
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  25. #25
    IFBB Pro & Senior Forum Administrator tammyp's Avatar
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    Quote Originally Posted by 2hot4u View Post
    NOPE, whoever is at the arnold will see me then but progress along the way to avoid being compared before i can even get on stage is not going to happen. that is what happened to claire and tammy and it was hard for both of them. I want to be the silent but deadly threat!!! lol
    i sooooo agree. i shared my pics with a few this last prep, that was it. claire and i both stressed over it, but still remained friends which was really cool. just do your thang!

  26. #26
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    Default shoulder and hamstring workout

    smith machine pressess behind the head

    8 x 110 w/o bar included
    8 x 110
    6, 2, 1 x 140lbs

    smith machine press in front

    8 x 140
    8 x 140
    6,2,1 x 180lbs

    wide grip upright rows *charles glass style

    10 x 65
    10 x 85
    10 x 95

    rope upright rows (hooked on lower pulley and pulling up btw legs standing)
    10 x 50
    15 x 60
    15 x 60

    cybex side laterals
    10 x 60
    10 x 60
    10 x 60

    hamtractor (warm ups)
    15 x 120
    15 x 135

    body drops (we setup a bb with heavy weight and set feet under the bar to drop your body to the floor of course using your hamstrings as resistance) I hope this makes sense it is hard to explain but awesome

    4 sets of 10

    vertical press with feet high to hit hammys
    10 x 90 plus sled
    10 x 180 plus sled
    10 x 180 plus slad

    facing in on hack squat (similar to sldl)

    10 x 180 lbs
    10 x 180 lbs
    10 x 180 lbs
    keep these low and do not come all the way up to keep the tension on hamstrings the whole time

    OMG My shoulders are burning and feel great.
    Day off today yeah!!! but have to take nephew to gym to go over this form in the gym. He is on the football team and says there is no one in the gym watching these high school kids train!!!! wow!! We are going to correct some stuff since he complained of hurting his neck doing good mornings.

    Back and traps tomorrow see ya then

    happy valentines day everyone. My hubby is a fireman and has to work a 24 hour shift

    xoxo
    lisa

  27. #27
    IFBB Pro & Physique Critique Judge IslandGirl's Avatar
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    Hey Lisa. What would you say is your strongest bodypart and what have you been working hard on this off-season to bring up (if there is anything???)?

    Sessions look really good! Do you train with hubby?
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  28. #28
    BARBARIAN BROTHER
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    wow...you have some impressive workouts..sorry to sound like everyone else lol. but damn..you are strong!

    are you one of the luck ones who dont have to do a whole lot of cardio at the end of prep? or do you have to do the dreaded, up to almost 3 hrs a day. just wondering. it seems u never have a problem with conditioning.

  29. #29
    FREAK musclegoddess65's Avatar
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    Nice training Lisa! trying to picture the body drops... you might have to video that one, would be interesting to see.

    Sorry hubs has to work on VDay... Firefighting... tough job, thank goodness for men and women like him!
    Don't let the fear of the time it will take to accomplish something stand in the way of your doing it.

  30. #30
    RX MEMBER THUNDERGOD's Avatar
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    Quote Originally Posted by 2hot4u View Post
    smith machine pressess behind the head

    happy valentines day everyone. My hubby is a fireman and has to work a 24 hour shift

    xoxo
    lisa
    But you still had a nice dinner!!! LOL
    And those body drops SUCK!!!! Did them the other day too, or course I could only do the negative portion of it, but I am still hurting!!

  31. #31
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    i would say my back is my stongest bodypart and i have been working on bringing up my outer sweep on my quads and building denser glute muscles. Usually i have a ass in the off season and then it disappears on show day lol I have trained with my hubby but currently i am working out with a trainer that is doing the same show i am so we have similar goals, which helps alot and it is sometimes easier to workout with someone other than your hubby (if you know what i mean, lol) I can't tell this guy to shut up or not be so hard on me. lol We do alot of training similar to to the dc style but just different. My husband and i did the dc training last year and i got awesome results to that. I am so excited to see dave and Colette at the arnold to show them the improvements i have made in this off season!!! I am looking forward to the show this year and hope to be in the top 3!!!
    Quote Originally Posted by IslandGirl View Post
    Hey Lisa. What would you say is your strongest bodypart and what have you been working hard on this off-season to bring up (if there is anything???)?

    Sessions look really good! Do you train with hubby?

  32. #32
    IFBB Pro & Senior Forum Administrator tammyp's Avatar
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    what are charles glass upright rows?

  33. #33
    FREAK musclegoddess65's Avatar
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    Quote Originally Posted by 2hot4u View Post
    i would say my back is my stongest bodypart and i have been working on bringing up my outer sweep on my quads and building denser glute muscles. Usually i have a ass in the off season and then it disappears on show day lol I have trained with my hubby but currently i am working out with a trainer that is doing the same show i am so we have similar goals, which helps alot and it is sometimes easier to workout with someone other than your hubby (if you know what i mean, lol) I can't tell this guy to shut up or not be so hard on me. lol We do alot of training similar to to the dc style but just different. My husband and i did the dc training last year and i got awesome results to that. I am so excited to see dave and Colette at the arnold to show them the improvements i have made in this off season!!! I am looking forward to the show this year and hope to be in the top 3!!!
    I would assume having your hubs as a training partner CAN be both a good and bad thing...
    Don't let the fear of the time it will take to accomplish something stand in the way of your doing it.

  34. #34
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    back workout today

    smith machine partial dead lifts

    10 x 225
    8 x 315
    8 x 315
    2 x 405, 3 x 315, 6 x 225

    close grip pulldowns (sitting reversed at station with a cambered bar on lap to hold you down)

    8 x 140
    8 x 160
    8 x 170

    hammer strength row

    10 x 90
    8 x 140
    8 x 140

    seated row

    10 x 150
    8 x 170
    8 x 200


    reverse grip pulldowns (slow and controlled for full pause at bottom)

    10 x 90
    10 x 90

    awesome workout today and day off tomorrow for chest on monday
    stay tuned for weights!!! going for the 100lbs db's for reps

  35. #35
    FREAK musclegoddess65's Avatar
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    Awesome workout indeed!
    Don't let the fear of the time it will take to accomplish something stand in the way of your doing it.

  36. #36
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    these are with a barbell (45lb) and you grip the bar wide when you lift you are only going high to basically below your breast line, Your arms look like a perfect L and you have to remember to pull your elbows forward I am sure there are videos with charles working with a pro and doing these. They are great!!!
    Quote Originally Posted by tammyp View Post
    what are charles glass upright rows?

  37. #37
    RX MEMBER Ann Caliri's Avatar
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    Awesome workouts girl!

  38. #38
    RX MEMBER THUNDERGOD's Avatar
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    Hey!!!! Those Hammer Strength Rows were actually the Hammer Strength DY Row, not the regular seated hammer strength rows. these are just a little harder and don't want you to sell yourself short!!

  39. #39
    IFBB Pro & Senior Forum Administrator tammyp's Avatar
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    Quote Originally Posted by 2hot4u View Post
    these are with a barbell (45lb) and you grip the bar wide when you lift you are only going high to basically below your breast line, Your arms look like a perfect L and you have to remember to pull your elbows forward I am sure there are videos with charles working with a pro and doing these. They are great!!!
    im trying them..i need to bring out my shoulders a bit more.

  40. #40
    NOVICE Tiki's Avatar
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    Impressive Lifts!

  41. #41
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    Default chest day!!!

    chest day!!! yeah
    db inclines

    8 x 75lbs
    8 x 75lbs
    6,2, 1 x 90lbs

    hammer strength decline
    8 x 180
    8 x 180
    6,2,1 x 270

    incline cable flys
    10 x 50
    10 x 50
    10 x 50

    pec dec
    10 x 110
    10 x 120
    6 wide 6 pulsing and 6 wide x 150

    we were done our workout friend's wife had a accident in front the gym that totaled her car!!! She was coming to pick him up and it happened in front. I felt so bad for them both. She is ok just shook up real bad!!!

    Tomorrow is legs and oh boy can't wait
    train hard and smart!!

  42. #42
    RX MEMBER THUNDERGOD's Avatar
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    See what happens when I'm not there???? You go lite on the weights..LOL

  43. #43
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    working arms today and i have a head cold so we will see how it goes!! Be back in a bit to list workout results!!

    Hope everyone is having a great day

  44. #44
    IFBB Pro & Senior Forum Administrator tammyp's Avatar
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    i tried those upright rows today, damn..i thought of you all day today!

  45. #45
    FREAK musclegoddess65's Avatar
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    why is it a cold can feel worse than the flu sometimes???

    Hope you still kicked it hard in training...
    Don't let the fear of the time it will take to accomplish something stand in the way of your doing it.

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