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  1. #1
    Moderator GirlyMuscle's Avatar
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    Default IFBB Pro Bonny Priest

    Please welcome IFBB Pro Bonny Priest!

    Bonny has decided to compete at the Atlantic City Pro this year. She has not competed since the Ms O 2007. We've talked a bit through facebook and I suggested she do a training journal so we could see how this pro female bodybuilder trains. She said she thought that might be fun.







    You guys with the huge sponsor ads in your signatures make reading the forums annoying.

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    RX MEMBER ~gymdiva~'s Avatar
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    oh heck yeah!!!



    welcome Bonny!

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    IFBB Pro Bonny Priest's Avatar
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    Quote Originally Posted by GirlyMuscle View Post
    Please welcome IFBB Pro Bonny Priest!

    Bonny has decided to compete at the Atlantic City Pro this year. She has not competed since the Ms O 2007. We've talked a bit through facebook and I suggested she do a training journal so we could see how this pro female bodybuilder trains. She said she thought that might be fun.







    Thanks so much Erin! You've been awesome! Thanks for all your support & motivation girl!

    Ok, so what would you guys like to know? Would you like for me to tell you my daily workouts for now? I'll start dieting June 1st & then I can include what I'm doing for maybe diet, cardio (which I'm sure most will think I'm NUTS), training, thoughts, weight, bodyfat, etc. I know that it wouldn't be too smart for me to share ALL my secrets , buuuuut...I promise to never say anything that's not true. I will include pics & video if you want as well, so just ask away.

    Sooooo...so far this week I've worked chest on Monday (it was a great workout), legs on Tuesday (absolutely ridiculous), & shoulders today. Do you wanna know what I did? Come on...you know wanna try it!

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    RX MEMBER ~gymdiva~'s Avatar
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    pics and videos are always welcomed!


    I'd be curious to know what differs and what's the same for pros vs amateurs in their preps...I would imagine the pressure is much more intense for a pro...does it feel different than when you competed as an amateur, Bonny?

  5. #5
    IFBB Pro Bonny Priest's Avatar
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    Quote Originally Posted by ~gymdiva~ View Post
    pics and videos are always welcomed!


    I'd be curious to know what differs and what's the same for pros vs amateurs in their preps...I would imagine the pressure is much more intense for a pro...does it feel different than when you competed as an amateur, Bonny?
    I'll work on the pics & videos girl! I kinda hate that stuff, but I promise to do my best.

    As for what differs from an amateur to a pro...I would have to say not a lot. You know...when I first started out bodybuilding, my husband had the basics down pat, but every person is different, so over the years, we've tweaked it a bit each time. I can honestly say that I've done something just slightly different each & every show. This time will be more different than anything I've ever done. It's probably not the best time to experiment, but we've got some sound ideas behind the changes. The prep, honestly, should be exactly the same though. I think that, no matter what, each person, amateur or pro, needs to prep in a way that makes their bodies look absolutely as good as it can be come the day of the show.

    The pressure, to me, is honestly just as intense. As an amateur, you are trying to get to the highest level in bodybuilding. The competition is much deeper at the national level (the classes are typically much larger) and it's much faster paced, so you've got one chance to get out there & get the job done. You've got to catch the judges eye long enough to be compared with top girls. When you get to the pro level...it's just as intense. You're trying to do the same thing, but this time it's about placing in the money & qualifying for the Ms. O...the pinnacle of women's bodybuilding. So...all in all...in my eyes it's pretty darn close to the same thing. Just know that even from the very first show (novice), reaching for that next level feels just as intense each & every time.

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    Moderator GirlyMuscle's Avatar
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    This is exactly what I want to hear. Not just training, but thoughts and pressures, how you deal with obstacles, what's going through your head....

    Do you have any certain type of training and diet you are partial to when getting ready for a show?
    You guys with the huge sponsor ads in your signatures make reading the forums annoying.

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    Moderator GirlyMuscle's Avatar
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    http://www.ifbb-npcatlanticcityproam.com/

    ATLANTIC CITY WOMEN’S PRO
    [One Class]

    Entry Deadline: Sep 4

    Date: Sep 11-12

    Promoter: Sports Partners, LLC
    Ron Goldstein
    Stokely Palmer
    Ph: 732-261-8713
    Ph: 973-224-5052

    Prize: $10,000

    Olympia qualifications awarded: 3
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    FREAK Suzanne's Avatar
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    This is great! Will be following along!

  9. #9
    IFBB Pro Bonny Priest's Avatar
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    Quote Originally Posted by GirlyMuscle View Post
    This is exactly what I want to hear. Not just training, but thoughts and pressures, how you deal with obstacles, what's going through your head....

    Do you have any certain type of training and diet you are partial to when getting ready for a show?
    I've tried all sorts of different diets, but the one I use now, I just sort of accidentally figured out on my own. I used to eat lots of carbs, morning & lunch, but none in the evening. It worked, but holy crap...I had to do waaaay too much cardio. I HATE cardio! So...it was a couple of years ago in the offseason when I stumbled upon what I currently use. I was getting tired of eating...I know it sounds ridiculous...and I knew I had to get in my protein, so I just stopped eating carbs at breakfast. I only ate the gigantic mound of eggwhites. Then our workout partner's work schedule changed, so we moved our workout time up an hour closer to lunch. I was typically so full after lunch that it made it really difficult to train, so I cut out the carbs at lunch too. We were working in the yard a lot on the weekends, but I wasn't really doing any other activity besides weight training. I noticed that I was getting leaner without really trying very hard. So...I talked to the 'ol hubby (my personal guru), he did my bodyfat, & sure enough it was down by a couple percent in just a couple months (and NO cardio). So, we thought I would try it for a show. Low & behold...it worked. I did probably half the cardio I normally would have had to do. I was ecstatic. This also sounds like completely the wrong thing, but I eat my only carbs for the day at night. It's not a lot (30-35g), but it helps me sleep without waking up with hunger pains all night long. I typically eat low fat as well. I'll fill you in on training & cardio next time.

    Now...for anyone reading this, everyone's body is different. What works for me, may or may not work for you. But...if you hate cardio as much as I do, you may want to give it a try.

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    NOVICE Sugargirl's Avatar
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    Hey Bonnie... I'm so glad you are doing this... it will be awesome to see what your doing on a day to day basis and how it changes your body... I'm surprised for me I'm on my second week Keto and other then my initial 3 lbs the first week... I am at a stand still... so I am thinking I am going to have to up the cardio! yeah I agree YUCK - if only it could be more fun then revolving on a bike!

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    BARBARIAN BROTHER
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    hi bonnie and welcome. im so excited about this. thank you so much for sharing your journey with us. i look forward to reading along and lending my support!

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    NOVICE little d's Avatar
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    Bonnie that is awful nice of you to share your prep! I am currently dieting for my first National show and Its nice to know someone else is doing the same thing and whether the thoughts and feelings are comparable.

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    IFBB Pro Bonny Priest's Avatar
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    I'm going to tell you about my leg workout on Tuesday. Girls...I haven't worked that damn hard in a long time. Until a few weeks ago, I didn't even think I'd be competing again, then...an indescribable fire was lit under my bubble butt. I've been really training hard, but differently since then. It's only the beginning, but I've gotta start somewhere...right? It's not like I haven't been training at all, but over the last year & a half...it's been only maintenance (or less). I've lost several pounds of muscle & I've gotta get it back + some. I'm including pounds, but please don't see it as bragging, just telling it in detail I guess. I never count warm-up sets as an actual set, so each one is a working set. Each set is DEEP, full range of motion, & no assist except maybe on the last rep. On the leg press...I don't know how much the sled weighs & when I quote a number, I am referring to how many 45lb. plates are on each side.

    Leg Extensions - (Strive plateloaded) - 6 sets
    90lbs. - 20x, 115lbs. - 20x, 135lbs. - 20x, 160lbs. - 15-16x (2 sets), 115lbs. - 20x

    Leg Press - plateloaded - 5 sets
    7 plates (on each side) - 15x
    8 plates - 15x
    9 plates - 15x
    10 plates - all out w/o stopping until failure - 23x
    10 plates + a 25 (on each side) - all out w/o stopping until failure - 15x

    Plie Squats in the Smith Machine (on my toes w/a big 3 count squeeze at the top) superset with Sissysquats - 65lbs. (on each side) - 12x & to failure on the sissy squats (didn't get but maybe 6-8 reps - leaning back) - 3 sets

    Standing Leg Curl Machine - 60lbs. for 10 reps - 3 sets

    Last but not least...

    More Leg Extensions (single leg 10x + both legs 10x) superset with Seated Leg Curls
    all for 3 sets

    I normally do lunges in there too, but after that...I just didn't have it in me. :-(

    It's a start! I had a great chest day as well as a great arm day. Shoulder day was pretty good, but it always follows leg day & I typically feel pretty darn exhausted. Tomorrow is back day! Hopefully it'll be a good one as well.

    Ok... now somebody try this leg workout & let me know what you think. :-)


    I must say...I was walking a little funny after the leg press, so the rest wasn't pretty. I typically eat ground turkey breast at lunch & it felt like it was fixing to come back up...in loaf form. Yikes! :-)
    Last edited by Bonny Priest; 03-26-2009 at 10:31 PM.

  14. #14
    IFBB Pro Bonny Priest's Avatar
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    Quote Originally Posted by little d View Post
    Bonnie that is awful nice of you to share your prep! I am currently dieting for my first National show and Its nice to know someone else is doing the same thing and whether the thoughts and feelings are comparable.
    Which show are you doing? How are you feeling about it...mentally?

  15. #15
    IFBB Pro Bonny Priest's Avatar
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    Quote Originally Posted by Sugargirl View Post
    Hey Bonnie... I'm so glad you are doing this... it will be awesome to see what your doing on a day to day basis and how it changes your body... I'm surprised for me I'm on my second week Keto and other then my initial 3 lbs the first week... I am at a stand still... so I am thinking I am going to have to up the cardio! yeah I agree YUCK - if only it could be more fun then revolving on a bike!
    You may have to vary up your cardio a bit. I usually try to do a variety of machines in the same cardio workout (if I use the machines). I also vary the intensity from REALLY high to really low. Cross training with interval training I guess.

    My cardio usually consists of something that sounds a little ridiculous. The building that our gym is in used to be part of a warehouse. It's got a loading dock in the back of it with a pretty steep ramp at the end of it. We've got big tractor tires back there. We hook a chain to it with a handle. Pull it as hard as we can walking/running backward & then pull it with the handle behind our back walking/running forward. We take a little walk (about 50yds. up & back), then start pulling all over again. We usually keep going until we get in about 6-10 pulls. It usually takes about 25-40 minutes. It really simulates a cross between a leg press & leg extension going up & a stiff legged deadlift coming back down. It's the only cardio I've ever done that doesn't make me look stringy. For the Ms. Olympia ('07), I did it 5-6 days a week, once a day. That's it...no other cardio. It works for me, but I may not be too normal!

    Good luck with your contest prep! Keep working hard. Sometimes it just takes a little bit for your body to start letting go of the bodyfat, so don't give up!

  16. #16
    RX MEMBER ~gymdiva~'s Avatar
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    oh man I wish I had somewhere to do something like that! believe it or not that sounds like fun to me!

  17. #17
    IFBB Pro Bonny Priest's Avatar
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    Quote Originally Posted by ~gymdiva~ View Post
    oh man I wish I had somewhere to do something like that! believe it or not that sounds like fun to me!
    Fun...I don't know about that girl. It makes me breath so hard & sweat like a fat kid on the first week at camp. But...it works!

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    RX MEMBER ~gymdiva~'s Avatar
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    yeah I know I'm strange

  19. #19
    Super Moderator sassy69's Avatar
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    Seriously! Bonnie thanks so much for sharing all this fun stuff with us! I was so stoked when I read your first post about the killer leg workout, and then got to read about it. That leg press session sounds like pure evil! AWESOME! And we all know when you want to barf, that means it was a good leg day! I'm also jealous as hell of your cardio set up! I still consider one of my best sessions like that was pushing & pulling a Chevy Suburban up & down the dirt road behind the gym. What I do have, however, is a brutal bike trail into the foothills along the Bay Area coast, and a bike... I tried it once last summer and it gave me a whole new definition of "quad burn".

    Definitely looking forward to more of your prep!

    Best of luck!
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



  20. #20
    IFBB Pro Bonny Priest's Avatar
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    Quote Originally Posted by sassy69 View Post
    Seriously! Bonnie thanks so much for sharing all this fun stuff with us! I was so stoked when I read your first post about the killer leg workout, and then got to read about it. That leg press session sounds like pure evil! AWESOME! And we all know when you want to barf, that means it was a good leg day! I'm also jealous as hell of your cardio set up! I still consider one of my best sessions like that was pushing & pulling a Chevy Suburban up & down the dirt road behind the gym. What I do have, however, is a brutal bike trail into the foothills along the Bay Area coast, and a bike... I tried it once last summer and it gave me a whole new definition of "quad burn".

    Definitely looking forward to more of your prep!

    Best of luck!
    Hey sassy...I've got an idea for you. You know those sleds the football players use on the field to build strength & speed? You could use something like that. I've seen them online in plenty of places & I don't think they're that expensive. Of course if you know someone that can weld metal...they should be able to build one for you as well. They usually have a peg in the middle so you can add weight to them. CHECK IT OUT!!! That might be just what you need.

    Any shows coming up for you?

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    IFBB Pro Bonny Priest's Avatar
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    I've got a good arm workout for everyone! I did this one last week on Thursday.

    First tri-set for 4 sets:
    Pushdowns (to failure, no assist) go heavier on each set (reps can range from 25-8)
    Machine Curls (we use a Strive machine) go heavy, all out, to failure, no assist, with a rep range of 8-12)
    Tricep Press machine (also Strive machine) go heavy, all out to failure, no assist until the last three after failure (then for 3 reps, partner pushes it down for you & you fight is back up slow)

    Next tri-set for 4 sets:
    Seated dumbbell curls (ok...I don't know what these are called, but you curl both of the dumbells up into position & keep them there. Do them alternating by lowering one side & bringing it back into the peak contraction position before you lower the other one) sit straight up, try not to lean back. Curl a moderately heavy weight so that you can only get 8-10 reps.
    Headbangers/skullcrushers to failure using a heavy ass weight :-)
    Standing barbell curls using an e-z curl bar...ok here's a bad one...use a weight that pretty damn heavy for you. Make sure you use FULL range of motion. All the way up & almost completely straight arms at the bottom. You want to COMPLETELY fail around 6-10 reps...then...your partner helps you get 3 more. They push it up for you & you fight like hell to lower it VERY slowly. This one made me want to cry! FOR REAL!!!

    Last part is a superset for 3 sets:
    Reverse pushdowns with a pause/BIG squeeze at the bottom for 10-15 reps
    Hammer curls with dumbbells for 8-10 reps

    When I workout, I try to never hold back too much on a set. Sometimes I'll hold back a little bit on the first set, but after that...I give it all I have. If I fail sooner on the remaining sets...I'm ok with that. It's about working to your limit every single day.
    Each of us may feel that we have our limits, but pushing past those limits is what empowers us. It keeps up working hard & striving for more. Use your goals to push you and don't let ANYTHING stand in your way!!!

    I hope this stuff helps some of you! I would love to hear some questions or thoughts you have. If you ever try the workout yourself...I'd LOVE to hear some feedback.

  22. #22
    IFBB Pro Bonny Priest's Avatar
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    Just wanna let you guys know too that there are several exercises that I just don't normally do. I don't do them either because of a weird and completely jacked up back injury that still haunts me today, I absolutely detest it (there aren't many of those), or I never seem to feel in the right spot.

    Here's a few:
    Front Squat-probably one of the best exercises know for a bodybuilders quad development - I HATE HATE HATE these. They make me want to kill myself! ;-)
    Deadlift-awesome for overall back thickness. I used to do them very heavy & even competed in powerlifting. Unfortunately that stupid back! I usually do them but will go very light. Normally under 185lbs. I used to go over 400 ever week. STUPID STUPID BACK!!!
    Bench Press-not too great for good "complete" pec development. Again...I used to powerlift & bench pressed every single week for years. I decided to stop powerlifting & started using dumbbells for pressing movements. I noticed more pec development in 8-10 months than I had in 2-3 years benchpressing. Therefore...no more bench pressing.
    Close Grip Bench Press-great for triceps, but not for me. That's one of the exercises that I never feel in the right spot. No matter where I position elbows, hands or the bar, I always feel it in my shoulders. Oh well. Good thing there's plenty of other ways I can work them.

    Can't think of many others right now, but just remember that I'd do them if I could...OH WAIT...except for those damn front squats. ;-)

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    Moderator GirlyMuscle's Avatar
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    I love reading your workouts. Can you post some weights in there sometimes too?
    You guys with the huge sponsor ads in your signatures make reading the forums annoying.

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    Super Moderator sassy69's Avatar
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    Quote Originally Posted by Bonny Priest View Post
    Hey sassy...I've got an idea for you. You know those sleds the football players use on the field to build strength & speed? You could use something like that. I've seen them online in plenty of places & I don't think they're that expensive. Of course if you know someone that can weld metal...they should be able to build one for you as well. They usually have a peg in the middle so you can add weight to them. CHECK IT OUT!!! That might be just what you need.

    Any shows coming up for you?

    I don't have any room to keep something like that (I rent...), I am, however looking for a boyfriend w/a big truck....

    I'm going after my first national show at the USAs this year after taking a year off for surgeries & stuff. Very excited to play w/ the "big girls"!
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



  25. #25
    Super Moderator sassy69's Avatar
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    Quote Originally Posted by Bonny Priest View Post
    I've got a good arm workout for everyone! I did this one last week on Thursday.

    First tri-set for 4 sets:
    Pushdowns (to failure, no assist) go heavier on each set (reps can range from 25-8)
    Machine Curls (we use a Strive machine) go heavy, all out, to failure, no assist, with a rep range of 8-12)
    Tricep Press machine (also Strive machine) go heavy, all out to failure, no assist until the last three after failure (then for 3 reps, partner pushes it down for you & you fight is back up slow)

    Next tri-set for 4 sets:
    Seated dumbbell curls (ok...I don't know what these are called, but you curl both of the dumbells up into position & keep them there. Do them alternating by lowering one side & bringing it back into the peak contraction position before you lower the other one) sit straight up, try not to lean back. Curl a moderately heavy weight so that you can only get 8-10 reps.
    Headbangers/skullcrushers to failure using a heavy ass weight :-)
    Standing barbell curls using an e-z curl bar...ok here's a bad one...use a weight that pretty damn heavy for you. Make sure you use FULL range of motion. All the way up & almost completely straight arms at the bottom. You want to COMPLETELY fail around 6-10 reps...then...your partner helps you get 3 more. They push it up for you & you fight like hell to lower it VERY slowly. This one made me want to cry! FOR REAL!!!

    Last part is a superset for 3 sets:
    Reverse pushdowns with a pause/BIG squeeze at the bottom for 10-15 reps
    Hammer curls with dumbbells for 8-10 reps

    When I workout, I try to never hold back too much on a set. Sometimes I'll hold back a little bit on the first set, but after that...I give it all I have. If I fail sooner on the remaining sets...I'm ok with that. It's about working to your limit every single day.
    Each of us may feel that we have our limits, but pushing past those limits is what empowers us. It keeps up working hard & striving for more. Use your goals to push you and don't let ANYTHING stand in your way!!!

    I hope this stuff helps some of you! I would love to hear some questions or thoughts you have. If you ever try the workout yourself...I'd LOVE to hear some feedback.
    That is evil.

    I'm trying it later this week. I need to switch up my back/bi & chest/tri split (not a bad thing cuz my shoulder is bugging me right now..) but its ON! I normally train on my own so I'll need to coordinate on a day when I've got some lifting buddies in the room.

    Do you have any tendonitis issues in your arms? If yes, how do you deal w/ it? I used to love pounding my biceps, but these days I just can't. I haven't used an arm sleeve in years & years, but I think I need to get one because currently I'm able to 2-arm bi stuff like ezbar curls, but single arm stuff is capped at like 25 lb DBs.
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



  26. #26
    IFBB Pro Bonny Priest's Avatar
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    Quote Originally Posted by GirlyMuscle View Post
    I love reading your workouts. Can you post some weights in there sometimes too?

    Will doooo! I'll post my chest workout this evening!

  27. #27
    IFBB Pro Bonny Priest's Avatar
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    Are any of you feeling nervous about shows? Are you have trouble getting over stage fright? Talk to me about it. Maybe I can help!

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    Moderator GirlyMuscle's Avatar
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    Do you choreography routines? I love your routines. They're always a great display of muscle but plenty of girlie in them.
    You guys with the huge sponsor ads in your signatures make reading the forums annoying.

  29. #29
    IFBB Pro Bonny Priest's Avatar
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    Quote Originally Posted by GirlyMuscle View Post
    Do you choreography routines? I love your routines. They're always a great display of muscle but plenty of girlie in them.
    Yes ma'am! I sure do. We've got several bodybuilders in our gym (7 including myself) two of which are national level bodybuilders (Karen Choat-LHW & Melinda Williamson-LW), three others are qualified for nationals & will be doing their shows this year. I also have helped my good friend, IFBB Pro Jennifer Sedia several times when she still lived in Texas & several others here & there along the way. To me...it's the most fun part of the whole process. It's the only time you can put a little more personality into what we do. I usually make them come up with a few ideas on there own so it'll have a little of their own personality in it. Otherwise, they just pose like me. For the guys...they like to be a little more serious & hardcore , but for the girls...we can have a little more fun !

    For my next show (the Atlantic City Pro), I'm going to try to come up with something REALLY cool & fun. I've got several of our employees working on music ideas, so there should be some cool tunes to go with the routine. You'll have to come to the show to see! I hope I can blow their socks off!

  30. #30
    IFBB Pro Bonny Priest's Avatar
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    Quote Originally Posted by Bonny Priest View Post
    Will doooo! I'll post my chest workout this evening!
    Ok...here's today's chest workout w/weights included.

    Flat dumbbell press (all the way up & tap chest at the bottom, no assist) - 4 sets : 85lbs.--10reps, 95lbs.--10reps, 105lbs.--8reps, 105lbs.--9reps

    Incline Press in Smith Machine (again...all the way up & all the way to the chest) - 4 sets: 70lbs. on ea. side--10reps, 80lbs. on ea. side--10 reps, 90lbs. on ea. side--9 reps, 70lbs. on ea. side--12 reps

    Rope/Strap flyes - 3 sets of 7-10 reps (let me explain these--we have a car tow strap that we've hooked to a single handle on each end. The handles would usually be used on a cable cross over. We wrap the tow strap around a chin bar or the dip rack so that the handle are about maybe 10-12" off the ground. With your body parallel to the floor & your feet on the floor, hold onto the handles, get into a plank position, slowly lower yourself into a flye position. Then bring it all the way back together & squeeze in the middle.) These are honestly one of the hardest things I do for chest. They make me a little woozy.

    Normally I would end with cable cross-overs superset with either decline pushups or pushups on an upside down Bosu. After the strap flyes...I was DONE! Wooooooh!

    The workout is nothing crazy...just basic & heavy! Somebody's gotta try those strap flyes. Tell me what you think.
    Last edited by Bonny Priest; 03-30-2009 at 09:05 PM.

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    RX MEMBER ~gymdiva~'s Avatar
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    ok I wanna come down to TX and workout with you!

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    Super Moderator sassy69's Avatar
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    OK .. I have a couple questions about these masochistic workouts if you can clarify -

    For the arms day - Do you do each tri-set - are you doing each exercise in a circuit or 4 sets of each each?

    For those crazy cross-overs.. are you laying on the ground, face up or facing down, using the grips like in pushup form?

    Do you have any video of this stuff???
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



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    IFBB Pro Bonny Priest's Avatar
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    Quote Originally Posted by sassy69 View Post
    OK .. I have a couple questions about these masochistic workouts if you can clarify -

    For the arms day - Do you do each tri-set - are you doing each exercise in a circuit or 4 sets of each each?

    For those crazy cross-overs.. are you laying on the ground, face up or facing down, using the grips like in pushup form?

    Do you have any video of this stuff???
    I know the workouts are a little crazy, but it works VERY well.

    The tri-set is done like a circuit of three exercises. You do that little "circuit" rest & repeat 3 more times. Yummy...right?

    The crazy cross-overs are done facing down using the grips in a pushup form. You bring them out wide like a flye when you lower yourself down. Those things trash me every single time. They are hard as hell, but you don't REALLY feel them until you finish the set. Now...for people with bad or "not-so-good" shoulders, this one is sort of iffy. Take it shallow at first & gradually get to where you can lower yourself with your chest even with your hands. CRAZY...CRAZY...CRAZY!!! You know they kind of remind me of the male gymnast when they do that one move on the rings. Their body is parallel with the floor...fortunately were not 8 feet in the air & our feet are on the ground. Oh...one little warning. You may want to put a little pad under your face...just in case you face plant. I don't think that would be too pretty!

    I'll work on video. We're going to start doing a little of that this week. Especially on the weird stuff...it's a little hard to describe sometimes. We're doing legs today. I'll make sure to get a little video.

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    IFBB Pro Bonny Priest's Avatar
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    Quote Originally Posted by ~gymdiva~ View Post
    ok I wanna come down to TX and workout with you!
    It's not a very pretty area of Texas, but you're more than welcome come workout here! Bring it!!!

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    Super Moderator sassy69's Avatar
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    Quote Originally Posted by Bonny Priest View Post
    I know the workouts are a little crazy, but it works VERY well.

    The tri-set is done like a circuit of three exercises. You do that little "circuit" rest & repeat 3 more times. Yummy...right?

    The crazy cross-overs are done facing down using the grips in a pushup form. You bring them out wide like a flye when you lower yourself down. Those things trash me every single time. They are hard as hell, but you don't REALLY feel them until you finish the set. Now...for people with bad or "not-so-good" shoulders, this one is sort of iffy. Take it shallow at first & gradually get to where you can lower yourself with your chest even with your hands. CRAZY...CRAZY...CRAZY!!! You know they kind of remind me of the male gymnast when they do that one move on the rings. Their body is parallel with the floor...fortunately were not 8 feet in the air & our feet are on the ground. Oh...one little warning. You may want to put a little pad under your face...just in case you face plant. I don't think that would be too pretty!

    I'll work on video. We're going to start doing a little of that this week. Especially on the weird stuff...it's a little hard to describe sometimes. We're doing legs today. I'll make sure to get a little video.
    OK awesome! Thanks for the clarification & recommendation of face gear on the cross-overs! I can just see it.... I'm dying try this but I need to survey the gym to see what eqpt they have. We've got lots of those "core training" trainers who love the kettle bells & BOSU, and I know one of them has long straps that they do very similar things with.

    The arm thing is gonna be brutal ... that's like LOTS of sets, but I think Thurs is gonna be the day for that....
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



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    Quote Originally Posted by sassy69 View Post
    OK awesome! Thanks for the clarification & recommendation of face gear on the cross-overs! I can just see it.... I'm dying try this but I need to survey the gym to see what eqpt they have. We've got lots of those "core training" trainers who love the kettle bells & BOSU, and I know one of them has long straps that they do very similar things with.

    The arm thing is gonna be brutal ... that's like LOTS of sets, but I think Thurs is gonna be the day for that....
    Let me know how the arm workout goes!!! You're gonna love it!

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    IFBB Pro Bonny Priest's Avatar
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    I had an absolutely brutal leg workout today. Holy crap!!! My legs are aching so bad & that was 5+ hours ago. Maybe I just took it hard...I don't know. I've also got video as well...unfortunately, I don't know how to download it yet. I'll work on that tomorrow. I promise. Ok...here it goes:

    Started with leg press: 4 sets
    8 plates on each side for 15 reps, 9 plates on each side for 15 reps, 10 plates on each side for an ALL TIME BEST of 28 reps, & 11 plates on each side for 17 reps. It was a really GREAT day! I've got the last two sets on video.

    My little superset of plie squats (on my toes w/a big squeeze at the top) & sissy squats - 4 sets with 70lbs. on each side for 10-12 reps & bodyweight on sissy squats for only 5-6 reps. My legs were really trashed from the leg press. OUCHY!

    Then the ole hubby decided I should do something "really fun". We did a giant set of four exercises...for 3 sets. Fun, fun, fun!!! Started with walking lunges (60lbs. for about 130ft.), Hip Flexors on the total hip machine (70lbs. for 12 reps), seated leg curl (110lbs., 120lbs., 125lbs. for 12 reps), & last but not least leg extensions (110lbs., 120lbs., & 125lbs. for 15 reps with a pause at the top & toes turned slightly inward)

    I finished off the workout with standing leg curls (60-70lbs. for 10 reps) - 3 sets

    My legs were officially...TRASHED! There was absolutely nothing left. I was nervous about the workout already this morning & knew from the grin on my husband's face that it was gonna be BAD! It was.

    I'll work on getting the video on here. It's mainly of the last two sets of leg press & the plie squat/sissy squat.

    I am TIRED girls!!! Ok... if anyone tries this one out...you better definitely let me know how you feel afterward. You better get some good sleep before you try it though & don't forget to eat your Wheaties! :-D

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    Super Moderator sassy69's Avatar
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    LOL as each training day comes up, I'm finding myself going "I wonder of Bonny posted a *whatever I'm doing tomorrow* routine yet" ..

    I'm so due for a change in my training and I'm still waiting to hear from my trainer to prepare for a switch at my 14 weeks out point. I'm gonna write this down for Saturday maybe. That way I've got all day to make it down the stairs from our 2nd floor gym (or I suppose I could just roll down to get it over with...) and I've got some friends there to help hold me up just in case! I currently split hams/glutes & quads so I hit legs hard 2x/week.

    Do you follow the same split on a per-week basis? Can you write out how you split up the muscle groups over a week? (I'm so greedy...)
    Last edited by sassy69; 04-01-2009 at 02:05 AM.
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



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    I don't have all the equipment for that leg day but shoot, I'll give it a shot! I do want to see these plie squats on the smith though...I absolutely hate smith squats...I've always felt more comfortable having a freer range of motion...but if I see how you're doing them I may just give them a try...

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    Quote Originally Posted by sassy69 View Post
    LOL as each training day comes up, I'm finding myself going "I wonder of Bonny posted a *whatever I'm doing tomorrow* routine yet" ..

    I'm so due for a change in my training and I'm still waiting to hear from my trainer to prepare for a switch at my 14 weeks out point. I'm gonna write this down for Saturday maybe. That way I've got all day to make it down the stairs from our 2nd floor gym (or I suppose I could just roll down to get it over with...) and I've got some friends there to help hold me up just in case! I currently split hams/glutes & quads so I hit legs hard 2x/week.

    Do you follow the same split on a per-week basis? Can you write out how you split up the muscle groups over a week? (I'm so greedy...)
    I'm glad you're going to try some of them. As for the stairs...rolling down might be a good option if there's no one to help!

    Here's my weekly split. It typically stays exactly the same until I start dieting for a show. I'll write that one too. It's not much different.

    Monday-Chest
    Tuesday-Legs
    Wednesday-Shoulders
    Thursday-Arms
    Friday-Back (I have no idea why we do this after arms)

    Pre-contest is something like this (it could change though...the hubby):
    Monday-Chest
    Tuesday-Quads
    Wednesday-Shoulders
    Thursday-Hams & Glutes
    Friday-Back
    Saturday-Arms

    Keep me posted when you try one out!

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    Super Moderator sassy69's Avatar
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    Quote Originally Posted by Bonny Priest View Post
    I'm glad you're going to try some of them. As for the stairs...rolling down might be a good option if there's no one to help!

    Here's my weekly split. It typically stays exactly the same until I start dieting for a show. I'll write that one too. It's not much different.

    Monday-Chest
    Tuesday-Legs
    Wednesday-Shoulders
    Thursday-Arms
    Friday-Back (I have no idea why we do this after arms)

    Pre-contest is something like this (it could change though...the hubby):
    Monday-Chest
    Tuesday-Quads
    Wednesday-Shoulders
    Thursday-Hams & Glutes
    Friday-Back
    Saturday-Arms

    Keep me posted when you try one out!
    Thanks Bonny! Tomorrow is "arm day" so we'll see what's left when its over!
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



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    Holy crap! I'm exhausted. Another brutal arm day. It was really good, but I'm soooooo tired. The biceps are aching just sitting here. We train around 1:00pm every day & they are still feeling bad. It was similar to last week, but with a few changes. Uggggh!

    The hubby keeps making us do these crazy tri-sets. They're killing me! :-)
    1st Tri-set -- Tricep Pushdowns (100lbs./15-20x), Decline Headbangers/Skullcrushers (80lbs./failed at only 9 reps), & Standing Dumbbell Curls w/a triple drop (35lbs., 30lbs., 25lbs./10x on each weight) OUCHY!

    2nd Tri-set -- Machine Bicep Curl (70lbs./10x), Machine Tricep Press (150lbs., 160lbs., & 170lbs./20x), Standing Barbell Curl (75lbs. to failure + 3 forced reps fighting it all the way down)

    Super-set -- Dumbbell Hammer Curls (40lbs./10x) & Rope Pushdowns (100lbs./12x)

    As long as you go to complete failure on everything with a full range of motion...this workout will trash your arms for sure. It definitely did mine! I'm going to bed now!

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    Well, after doing this arm workout today, I have mucho respect for you! I was expecting to be a lot more wiped than I was, but I think I went a bit conservative in my weights because I train alone and I've got a lot of tendonitis that flairs up. It was great though - the gym was slow enough tonight to actually be able to do super sets and not have someone grab one of the machines on me. I was amazed at how quickly I got through the workout. Because I was going a little lighter, I threw in a last superset of high cable bis & rope pressdowns to burn out whatever I had. But an interesting effect was that I got a number of comments about having some good size but not in that pumped up way. I think my cardio is starting to show as well

    But really a great change to my usual and I'll see how sore I am tomorrow! If I'm not, it will be telling me what I need to bring in the next session! Very cool and thanks so much for sharing Bonny!
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



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    IFBB Pro Bonny Priest's Avatar
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    Quote Originally Posted by sassy69 View Post
    Well, after doing this arm workout today, I have mucho respect for you! I was expecting to be a lot more wiped than I was, but I think I went a bit conservative in my weights because I train alone and I've got a lot of tendonitis that flairs up. It was great though - the gym was slow enough tonight to actually be able to do super sets and not have someone grab one of the machines on me. I was amazed at how quickly I got through the workout. Because I was going a little lighter, I threw in a last superset of high cable bis & rope pressdowns to burn out whatever I had. But an interesting effect was that I got a number of comments about having some good size but not in that pumped up way. I think my cardio is starting to show as well

    But really a great change to my usual and I'll see how sore I am tomorrow! If I'm not, it will be telling me what I need to bring in the next session! Very cool and thanks so much for sharing Bonny!
    I'm glad you had a good one...next time, make sure you've got a workout partner & use some heavy stuff (be careful w/those elbows though). It really makes a huge difference. Plus...having a partner pushes you past what you'd be able to do on your own anyway. They won't let ya stop.

    Next time you wanna do supersets & someone steals you machine...you tell I said to get the h*** off! I don't think it'll help, but you can sure try! Keep workin' hard!

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    Now U tell us to B careful with da elbows....Oooo da pain da agony So how U doing 2day? I did Bi's & Tri's yesterday, Ummm not no hundred billion tons on tricep pressdowns but I can do's skullcrushers 75lbs, ever wonder how come sum barbells are evens and sum are odd numbers...like at my gym (Beni's Gym) we have 25,35,45, and so on but when I go to the newer gym they have 40,50,60,and so on, yep makes me feel like da big kahuna when I go there, think its cause the weight feels lighter so I go heavier.( I think the gym just likes playing mind games wit me) Did you get the pic I sent you


    Quote Originally Posted by Bonny Priest View Post
    I'm glad you had a good one...next time, make sure you've got a workout partner & use some heavy stuff (be careful w/those elbows though). It really makes a huge difference. Plus...having a partner pushes you past what you'd be able to do on your own anyway. They won't let ya stop.

    Next time you wanna do supersets & someone steals you machine...you tell I said to get the h*** off! I don't think it'll help, but you can sure try! Keep workin' hard!

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