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  1. #46
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    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

  2. #47
    Forum Leader: Rx Strength Headquarters robert da strongman's Avatar
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    great work!

    especially with a cold

  3. #48
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    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.

  4. #49
    RX MEMBER THUNDERGOD's Avatar
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    You better get well soon.....Don't want to go to the gym by myself.

  5. #50
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    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!!!

  6. #51
    RX MEMBER THUNDERGOD's Avatar
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    Time to get back to work honey!!! Legs today so good luck walking tomorrow..LOL

  7. #52
    GYM RAT IRONURSE's Avatar
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    Lisa,
    Awesome! How many years have you been training / competing?

  8. #53
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    Thanks Ironurse, I have been working out since 1989 but only competing since 2001.
    Quote Originally Posted by IRONURSE View Post
    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

  9. #54
    IFBB Pro & Senior Forum Administrator tammyp's Avatar
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    cant wait to see you girly!

  10. #55
    NOVICE DistinctChoice's Avatar
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    We're rooting for you! By the way, nice avatar. I know it's cheesy/cliche, but "Which way to the gun show?"

  11. #56
    FREAK Suzanne's Avatar
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    Nice WOs

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

  12. #57
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    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??
    Quote Originally Posted by Suzanne View Post
    Nice WOs

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

  13. #58
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    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!!!
    Quote Originally Posted by DistinctChoice View Post
    We're rooting for you! By the way, nice avatar. I know it's cheesy/cliche, but "Which way to the gun show?"

  14. #59
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    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

  15. #60
    FREAK Suzanne's Avatar
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    Quote Originally Posted by 2hot4u View Post
    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

  16. #61
    PENCILNECK
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    holy rep poundage!! you rock Lisa!!

  17. #62
    RX MEMBER THUNDERGOD's Avatar
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    Looks like she is slacking here lately.....She needs to keep up on this journal or else!!!

  18. #63
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    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

  19. #64
    RX MEMBER THUNDERGOD's Avatar
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    Quote Originally Posted by 2hot4u View Post
    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.

  20. #65
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    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

  21. #66
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    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!!
    Last edited by 2hot4u; 03-15-2009 at 09:53 AM. Reason: error in time

  22. #67
    RX MEMBER THUNDERGOD's Avatar
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    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...

  23. #68
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    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

  24. #69
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    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

  25. #70
    NOVICE Sugargirl's Avatar
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    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!

  26. #71
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    thanks sugargirl!! i love training like this and let me know once you try these squats there are the best!! for something different!!
    Quote Originally Posted by Sugargirl View Post
    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!

  27. #72
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    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

  28. #73
    PENCILNECK
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    Quote Originally Posted by 2hot4u View Post
    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

  29. #74
    NOVICE Sugargirl's Avatar
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    OK.... WHERE IS YOUR JOURNAL???? lol

  30. #75
    Forum Leader: Rx Strength Headquarters robert da strongman's Avatar
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    Quote Originally Posted by 2hot4u View Post
    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

  31. #76
    IFBB Pro & Senior Forum Administrator tammyp's Avatar
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    lisa...hellllooooooooooooooooooooooooooooo!

  32. #77
    NOVICE Sugargirl's Avatar
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    Quote Originally Posted by tammyp View Post
    lisa...hellllooooooooooooooooooooooooooooo!

    I second that HEEEEEEEEEEEEELLLLLLLLLLLLLLOOOOOOOOOO????

  33. #78
    GYM RAT **blondie**'s Avatar
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    I 3rd the hello... please let me know when you recieve that suit, & let me know how you like it too!

  34. #79
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    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

  35. #80
    RX MEMBER THUNDERGOD's Avatar
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    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..

  36. #81
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    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.

  37. #82
    FREAK Suzanne's Avatar
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    mmmmmmmm Italian and choc cake!!!

  38. #83
    RX MEMBER THUNDERGOD's Avatar
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    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...

  39. #84
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    suzanne, this was soooo good!!! what is your favorite cheat meal??
    Quote Originally Posted by Suzanne View Post
    mmmmmmmm Italian and choc cake!!!

  40. #85
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    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!!

  41. #86
    RX MEMBER THUNDERGOD's Avatar
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    Quote Originally Posted by 2hot4u View Post
    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!!)

  42. #87
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    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.

  43. #88
    RX MEMBER THUNDERGOD's Avatar
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    I'm watching you......Start posting damn it!!!

  44. #89
    NPC Bodybuilding Competitor 2hot4u's Avatar
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    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?

  45. #90
    RX MEMBER THUNDERGOD's Avatar
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    C'mon!!! Post up damn it!!!

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