2hot4u's journey to masters nat'l and usa's

**2hot4u** · 02-19-2009, 07:54 PM

Tammy, nice exercise huh???!!!

I do have a nice head cold going on now but did go to the gym and did a great arm workout!!

seated cambered bar tricep ext
10 x 60
10 x 70
8 x 80

bb curls 21's
70, 50, 30
80, 60, 40
80, 60, 40
wow what a pump!!

close grip pressdowns on smith with stoppers set to do power presses
10 x 135
10 x 225
10 x 245

db incline curls
10 x 22.5
10 x 25
10 x 25

rope pressdowns
10 x 50
10 x 60
10 x 70
single pulley side of machine which has a greater resistance

rope bicep curls
10 x 60
10 x 70
10 x 80

ok a total burn and now i had to go home for some medicine to get rid of this lovely head cold.

thanks for all of your support everyone
lisa

**robert da strongman** · 02-19-2009, 08:08 PM

great work!

especially with a cold

**2hot4u** · 02-24-2009, 07:53 AM

well folks, I have bad head cold and going to the doc today!! my right ear is clogged and it is now the 3rd day like this. I will be back on here soon.

**THUNDERGOD** · 02-24-2009, 10:43 AM

You better get well soon.....Don't want to go to the gym by myself.

**2hot4u** · 02-26-2009, 06:05 PM

Yeah, I can finally hear out of my right ear!!! I went to the gym today and did some back and chest to catch up with my workouts. I am doing legs tomorrow and arms on saturday. I had to get rid of the ear issue before i can fly to the arnold on thursday. Everyone i talked to said that if i had tried to fly with such a bad sinus infection i would be really sorry. I was going to ride with someone or drive if i could not get this better. The doc gave me some flonase and cough med with codeine!! So i should be great by the time it comes to fly. I will update my leg workout tomorrow night.

hope everyone is doing great and I also found out they are giving two pro cards at the masters this year. over 35 overall winner and the over 45 overall winner. that is awesome!!!

**THUNDERGOD** · 02-27-2009, 09:57 AM

Time to get back to work honey!!! Legs today so good luck walking tomorrow..LOL

**IRONURSE** · 02-28-2009, 07:06 AM

Lisa,
Awesome! How many years have you been training / competing?

**2hot4u** · 02-28-2009, 07:30 AM

Thanks Ironurse, I have been working out since 1989 but only competing since 2001.

Originally Posted by IRONURSE

Lisa,
Awesome! How many years have you been training / competing?

Leg day!!!

smith squats
10 x 135
10 x 225
8 x 315

power squats
6 x 405
6 x 405

leg press
10 x 12 plates (45lb plates)
10 x 14 plates
10 x 16 plates

smith one leg lunges
10 x 50
10 x 50
10 x 50

calfs on a leg press

10 x 160
15 x 100
25 x 80
15 x 100
10 x 160

that is one set and did this twice omg it burnnnnnnnssss

legs are sore today and arms today so i will be back later

My head is cleared up but still coughing and have good medicine for that. I have to get this whole sinus thing over with before i have to fly to arnold thursday.

I will find out what Dave thinks on how i look and we will see how many weeks i will be dieting for the masters!!! I am happy with my look starting out this prep time so can't wait to see what he thinks.

xoxo
lisa

**tammyp** · 02-28-2009, 01:47 PM

cant wait to see you girly!

**DistinctChoice** · 03-02-2009, 10:50 AM

We're rooting for you! By the way, nice avatar. I know it's cheesy/cliche, but "Which way to the gun show?"

**Suzanne** · 03-02-2009, 11:47 AM

Nice WOs

you use different wts for each 7 of the 21s for bis?

**2hot4u** · 03-02-2009, 12:31 PM

yes we do!! omg when you get to the rep 8 to 21 it sucks because the first 7 get the blood pumping and then dropping the weight and really squeezing at the top on the final reps really gets a great burn and it has helped me a ton!!! You should try sometime for something different??

Originally Posted by Suzanne

Nice WOs

you use different wts for each 7 of the 21s for bis?

**2hot4u** · 03-02-2009, 12:32 PM

thank you so much and wait to you see them this year!!! I have been working my ass off trying to build them up. So we will see if all of my hard work has paid off!!!

Originally Posted by DistinctChoice

We're rooting for you! By the way, nice avatar. I know it's cheesy/cliche, but "Which way to the gun show?"

**2hot4u** · 03-02-2009, 12:38 PM

We trained shoulders and hamstrings yesterday and it was great!!
I am working on bringing up my rear delts and the hard work is showing. My hamstrings are pretty sore today too.

I am training back and traps today so I will run down that weight and rep program tonight when i get home.

Tuesday we will do chest and that will be it for me since we fly out on thursday for the arnold classic. It is sometimes hard to get a good workout in while gone but there is a lifetime fitness across the street from our hotel!!! They charge 10.00 a day to train. See everyone at the show!!!

lisa

**Suzanne** · 03-02-2009, 01:25 PM

Originally Posted by 2hot4u

yes we do!! omg when you get to the rep 8 to 21 it sucks because the first 7 get the blood pumping and then dropping the weight and really squeezing at the top on the final reps really gets a great burn and it has helped me a ton!!! You should try sometime for something different??

will have to try that! although right now gotta be careful got some forearm pain tenditis really affecting bi WOs

**nida** · 03-07-2009, 04:11 PM

holy rep poundage!! you rock Lisa!!

**THUNDERGOD** · 03-11-2009, 09:00 PM

Looks like she is slacking here lately.....She needs to keep up on this journal or else!!!

**2hot4u** · 03-11-2009, 09:38 PM

Well, my arms are so sore i can hardly type etc. lol

Back and a big set for triceps

6 sets of pullups wide, narrow and close
hammer strength row single 115lbs on each side 3 x 10
hammer high rev grp pullups 140 lbs 3 x 10
seated rev grp rows 130lbs 3 x 10

10 sets of 10 cambered bar skullcrushers
10 x 70
10 x 60 times 4 sets
10 x 50 times 5 sets

omg i hurt today

Arnold was great!! Got to see alot of people from here and had a great time. My show diet will start next week to get ready for the masters and then the usa's

I am looking forward to getting started and looking and doing great this year!!!

hugs
lisa

p.s. chest tomorrow

**THUNDERGOD** · 03-13-2009, 06:27 PM

Originally Posted by 2hot4u

Well, my arms are so sore i can hardly type etc. lol

Back and a big set for triceps

6 sets of pullups wide, narrow and close
hammer strength row Low Row single 115lbs on each side 3 x 10
hammer high rev grp pullups 140 lbs 3 x 10
seated rev grp rowsSeated Cable Rows 130lbs 3 x 10

10 sets of 10 cambered bar skullcrushers
10 x 70
10 x 60 times 4 sets
10 x 50 times 5 sets

omg i hurt today

Arnold was great!! Got to see alot of people from here and had a great time. My show diet will start next week to get ready for the masters and then the usa's

I am looking forward to getting started and looking and doing great this year!!!

hugs
lisa

p.s. chest tomorrow

I fixed your post for you....Now tell them about your chest workout!!! LOL Legs are tomorrow.

**2hot4u** · 03-13-2009, 07:19 PM

thundergod you are so picky, lol now you all get to see what i live with!! jk

ok ok chest day

db incline press

wu
10 x 40lb
10 x 55lb
8 x 75lb
8 x 75lb
6, 2, 1, x 75lb

hammer strength flat press

10 x 140
10 x 140
6, 3, 2, x 180 these were done slow and controlled

db flyes

10 x 40lb
10 x 45lb
8 x 50lb these were done with wide stretch at bottom and then turning the db's were your pinky fingers meet at top

We finished off workout with a german volume training for biceps to work on mine for shows this year

10 sets of 10 cambered bar with a wide grip and we used a 40lb bar. I know it doesn't sound like much but we had only enough time to rest while our partner did his set so it was maybe 20 to 30 secs in between sets. wow i should have measured my arms that day for records lol

legs tomorrow and looking forward to it!!!

hugs
lisa

**2hot4u** · 03-15-2009, 09:53 AM

had a great leg workout saturday and now it is off to the races for the masters nationals!!

this is day one of diet and cardio!!

prot/veg and 45 mins of cardio this am and it felt great!!

I am so looking forward to this year!!

**THUNDERGOD** · 03-15-2009, 01:09 PM

And where is the workout from yesterday??? Look, if I have to drive you to the gym every damn day you train, you better start posting up some numbers here. And don't give me that crap about you leaving for work early this morning.....I left about 45 seconds before you and I have had plenty of time to get on here and give you a hard time....LOL

Tell them about the squat thingy you did!!!!! Where you went to down and paused the 405 and then popped it back up...

**2hot4u** · 03-15-2009, 07:34 PM

ok ok I don't think anyone is reading this anyway!!!! lol

smith squat

10 x 135
10 x 225
8 x 315
8 x 315
6, 2, 1, x 405

leg press

4 sets reps from 8 to 12

walking lunges

pyramiding calf raises

sets of reps 8 x 15 x 25 x 15 x 8 180lb, 120lbs 80lb 120lb 180lbs

2 sets of this scheme

legs are sore and we are doing arms tomorrow so stay tuned

**2hot4u** · 03-16-2009, 06:55 AM

and before i get the smack down from thundergod i did not explain the last set of squats with 405lb. What we do is set the stoppers on the machine where my full squat is and then in the movement we unrack at that top, squat to the stoppers and then holding on the the bar squat all the way to the floor, then come back up to meet the bar to then blast it up from a dead stop!! At the top you squeeze your quads and then go down for another rep. Hopefully that makes sense. lol

**Sugargirl** · 03-16-2009, 10:39 AM

ohhh those Squats sound nasty great! ! I gotta try them! I love the body drops for hammies.. those and deadlifts rip the crap outta them :>)
thanks for journalling! love the poundage!

**2hot4u** · 03-16-2009, 05:26 PM

thanks sugargirl!! i love training like this and let me know once you try these squats there are the best!! for something different!!

Originally Posted by Sugargirl

ohhh those Squats sound nasty great! ! I gotta try them! I love the body drops for hammies.. those and deadlifts rip the crap outta them :>)
thanks for journalling! love the poundage!

**2hot4u** · 03-17-2009, 06:27 PM

off for lifting today but only cardio and it is beautiful here in st louis, mo!!!!!! 80 degrees!!! yeah!!!

tomorrow is shoulders and hamstrings

stay tuned

**stl50** · 03-17-2009, 06:44 PM

Originally Posted by 2hot4u

ok ok I don't think anyone is reading this anyway!!!! lol

smith squat

10 x 135
10 x 225
8 x 315
8 x 315
6, 2, 1, x 405

leg press

4 sets reps from 8 to 12

walking lunges

pyramiding calf raises

sets of reps 8 x 15 x 25 x 15 x 8 180lb, 120lbs 80lb 120lb 180lbs

2 sets of this scheme

legs are sore and we are doing arms tomorrow so stay tuned

Holy crap...could you walk to the car, or did you crawl, lol!

Keep it up girl, your lifts are awe-inspiring!!!

P.S. and it WAS beautiful here today, although i slept through most of it...lol

**Sugargirl** · 03-19-2009, 08:22 PM

OK.... WHERE IS YOUR JOURNAL???? lol

**robert da strongman** · 03-19-2009, 08:26 PM

Originally Posted by 2hot4u

ok ok I don't think anyone is reading this anyway!!!! lol

smith squat

10 x 135
10 x 225
8 x 315
8 x 315
6, 2, 1, x 405

leg press

4 sets reps from 8 to 12

walking lunges

pyramiding calf raises

sets of reps 8 x 15 x 25 x 15 x 8 180lb, 120lbs 80lb 120lb 180lbs

2 sets of this scheme

legs are sore and we are doing arms tomorrow so stay tuned

i developed cramps reading that

**tammyp** · 03-21-2009, 03:36 PM

lisa...hellllooooooooooooooooooooooooooooo!

**Sugargirl** · 03-21-2009, 10:28 PM

Originally Posted by tammyp

lisa...hellllooooooooooooooooooooooooooooo!

I second that HEEEEEEEEEEEEELLLLLLLLLLLLLLOOOOOOOOOO????

**blondie** · 03-21-2009, 11:09 PM

I 3rd the hello... please let me know when you recieve that suit, & let me know how you like it too!

**2hot4u** · 03-23-2009, 07:43 PM

sorry guys, first week of dieting and trying to get my routine down with food etc. Blondie, I did receive and it is AWESOME!!! can't wait to wear in my photo shoots this year!!!

Week 1 went great!! I lost 4 pounds and dave did not change anything with my diet or cardio!!

I worked legs today and it was a great workout did some smith squats wide stance ss with close stance deep squats on the cybex squat machine. then did a drop set on the leg press did sets of 10 with 10 plates close and then ss with wide stance on leg press wide sets of 20. finished with walking lunges yippee!!! we also worked calfs today too.

I get off tomorrow from weight training. Cardio in the am and then getting my nails done after work!! i am not a shopper but i have got to have my nails look nice and i go every 2 weeks. I hate to think how much i have paid my nail tech since i have been going to her for like 15 years!!!

My hubby is working a 72 hour shift from yesterday to after tomorrow. I miss him but the overtime is money that is impossible to pass up since i compete and we have the costs to cover for flights and hotel etc. I had a awesome cheat meal saturday!!! We went to a favorite Maggianno's Italian place here. I was craving pasta for some weird reason. I don't eat many carbs anyway. but it was great and had a huge piece of chocolate cake for dessert!!! yummy!! So back to diet yesterday until this coming saturday when i get another cheat meal. it will probably be pizza this time. I have to get all of my favorites out of the way before they are gone for awhile. Last year i lost them at 6 weeks out. So we will see what happens this year.

Wednesday will be arms so stay tuned i will post workout and updates etc. I promise to be better on posting asap lol

**THUNDERGOD** · 03-25-2009, 09:48 PM

Well, I am home now and have 4 days off...So no more excuses about missing me!! Get your head in the game woman or I will have to give you another smack down..Better yet, I won't take you to The Black Thorn Pub for that wonderful...delightful....AWESOME pizza on Saturday..

**2hot4u** · 03-26-2009, 06:50 PM

thundergod!! shhhhh!! hee hee yes i get a cheat meal each weekend and there is a awesome pizza place here called the Black Thorn and it is worth every bite.

Ok, we did shoulders and hamstrings today

smith machine for press behind the head
3 sets with final one being power presses
then 3 sets in front of the head

side laterals 3 sets on a machine this time

rear delts on the cables 3 sets
db front raises with a twist!! 3 sets
single cable side raises 3 sets

warmed up on the hamtractor

single leg on press high on platform for hamstring action
rev hack squat working up to 6 plates total
negatives on the leg curl machine

wow, my shoulders are pumped and hammys are going to hurt tomorrow!!

tomorrow is back and a little tricep work

I have to do pics on saturday and check in with dave to see what is in store for the next week!!

stayed tuned and thanks for reading.

**Suzanne** · 03-26-2009, 07:12 PM

mmmmmmmm Italian and choc cake!!!

**THUNDERGOD** · 03-27-2009, 12:26 PM

Did I get a "shhhhhhh" from my spousal unit???? Good news!!! We just got hooked up to a much faster internet connection about 10 minutes ago, so Lisa should be posting much faster now...

**2hot4u** · 03-29-2009, 12:15 PM

suzanne, this was soooo good!!! what is your favorite cheat meal??

Originally Posted by Suzanne

mmmmmmmm Italian and choc cake!!!

**2hot4u** · 03-31-2009, 03:19 PM

Repeated my leg workout from last week cause it was a killer and loved it!!! I got good news from Dave and he kept everything the same for this week, says i look better to him!!! Yeah!! things are happening.

we train arms tomorrow and i have improved mine really well this year so can't wait to see the end result in july!!

I will post my workout from that and more news to come!!

**THUNDERGOD** · 04-01-2009, 12:06 AM

Originally Posted by 2hot4u

Repeated my leg workout from last week cause it was a killer and loved it!!! I got good news from Dave and he kept everything the same for this week, says i look better to him!!! Yeah!! things are happening.

we train arms tomorrow and i have improved mine really well this year so can't wait to see the end result in july!!

I will post my workout from that and more news to come!!

HEAVY HEAVY HEAVY.....BIG WEIGHTS= BIG MUSCLES

(AND STOP BEATING THE KITTY CATS WHEN I'M NOT HOME!!)

**2hot4u** · 04-05-2009, 06:25 PM

sorry for the delay guy's but had a great chest workout today. I did a superset with hammer strength incline with db flyes and then hammer strength decline to finish off with cable crossovers. We did our german volume training today for biceps with preacher curls with cambered bar on the cables for a constant tension on the muscle. this included 10 sets of 10 reps at 70lbs.

I got great news from dave. the reply from my pics sent at 16weeks out came back with PERFECT PROGRESS and he did not change anything!!!! yeah!! exciting.

Tomorrow is leg day and then off weight training on tuesday and just cardio

thanks for reading and please reply if you have any comments or want more info on my workouts etc.

**THUNDERGOD** · 04-06-2009, 08:00 PM

I'm watching you......Start posting damn it!!!

**2hot4u** · 04-06-2009, 08:12 PM

Ok leg day is done and i am at home resting!! We start with warm ups on the leg extensions for 3 sets of 15 to just get blood moving in the quads.

smith squats wide stance butt to ankles
superset with cybex squat close stance and kept them low and constant to burn the booty

10 x 225 smith ss 2 plates on cybex for 10
3 sets like this

then leg press close stance superset a different leg press wide stance

10 x 10 plates (45lb) total ss with 20 x 4 plates

then walking lungess with db for about 20 steps then for 20 more steps doing diagonal lunges a total of 2 trips doing these and omg i thought my legs would buckle under me lol

inner and outer thigh supersetted

15 x 90 for inner and then 15 x 100 for outer 3 sets total

calves on the leg press
10 x 120
15 x 100
25 x 60
15 x 100
10 x 120

2 sets of this pyramid ouch!!!

seated calves
10 x 100 drop set
burn out with 50 to failure
2 sets of this

vertical leg press 2 sets of calves with 50 pounds plus machine weight to burn out to failure reps of 15
I should be super sore tomorrow!! yeah. Tomorrow is just cardio in the morning and then getting my nails done. One of girly things i will never give up. lol I am not a shopper but i get my nails done every other week.

It was snowing here today and it is the cardinals home opener!! crazy weather!!! How is everyone?