RealLilSwole's journey to being RealBigSwole.

[RealLilSwole]

Everybody else got a training joural......why can't I? LOL! Not saying that I will be faithful and post every workout. But maybe it will keep me honest. If I am having to put my numbers up on here, maybe I will stop being so lazy in the gym. HAHA!! After my long shifts at the hospital, sometimes I just don't feel like working out.

Today was chest. It's Monday right? So that mean international chest day. LOL! Just kidding. It just happened to be where our chest day fell. We usually do 2 days on, day off, then 3 days on, then a day off.

Cleaned up my diet after the holidays. Was getting TOO fat. I have already dropped 10 pounds of chub. Doing about 30 minutes of cardio in the mornings. Just a light walk on my treadmill, then if I get finished working out before the fiance`, I walk on the treadmill until he gets done.

I been doing Hany Rambod's FST-7 training. I love it. I really think I may have put on a little size but we will see once I start cutting for a show.

Well, here goes.

Chest
Flat Dumbells: warm-up: 20x20
20x20
30x10
40x8
50x6
50x6

Incline Dumbells: 40x10
50x6
50x6
50x6

Pec-Deck: 40x10
70x10
90x10

Cable Cross Over: 20x10
20x10
30x10
30x10
35x10
40x10
40x10

Abs

[GirlyMuscle]

Solid workout. What kind of diet do you follow?

[Suzanne]

Hey good to see ya journaling

[RealLilSwole]

Solid workout. What kind of diet do you follow?

Breakfast: eggs and cream of wheat
Snack: protein shake with bcaa powder and peanut butter
lunch: lean meat carbs and veges
Snack: same
Dinner: same as lunch

Something simple.

[RealLilSwole]

Hey good to see ya journaling

Thanks. Just trying to be like you!

[RealLilSwole]

OK. First to vent. So I decided to do pin pulls today in my workout. Ya'll know its the first of the year. Everybody trying to squat on MY RACK! LOL! SO this skinny bean pole was on the squat rack. I decided to wait him out. How long could he be there anyway? So I watched him go all the way up to 315. He knew I was waiting. SO just to tick me off some more. He puts on 5lb plate on each side and does another set. I was just about livid then. I think he is finished. He pulls all the weight off. Sets the bar down low. I was thinking he was putting it down for me cause I am so short. Boy was I born yesterday. He puts 45 lb plates on each side and does clean and jerks!!!! I was about to jerk him off that squat rack!! I threw my hands up, cursed some obscenities and ran to the seated row.

Ok done venting.....here is today's crappy workout after waiting on skinny stick on MY SQUAT RACK!! HAHAH!

Back:
assisted pullups (I am weak, what can I say)
45 lbs x 10
35 x 10
20 x 6
20 x 4

close grip pulldowns:
105 x 10
145 x 8
150 x 5
170 x 4

seated row:
75 x 10
105 x 10
120 x 8

Pin Pulls:
135 x 10
186 x 6
225 x 4

straight bar pull overs
22.5 x 10 for 2 sets
27.5 x 10 for 2 sets
32.5 x 6 for 2 sets
37.5 x 6

I really started losing strength in my hands today. My hands have started hurting and getting stiff when I am at home. I really hope I am not getting "THE ARTHRITIS" as some of my patients call it. They even call diabetes "THE SUGAR".

Anyway....I hope you all had a great day. Time to cook dinner and unwind. Wish I had a glass or 4 of wine and a fat ass joint. Of course, that would be illegal. And we sure wouldn't want to talk about "ILLEGAL DRUGS" on here now would we. HEHEHEHEHEH

[RealLilSwole]

Oh yeah....one more thing. So I called the hair salon to try and book myself an appointment. The girl said, "So you are wanting to schedule a MAN'S HAIRCUT!!! I said NO that Would have been a female, which would have been ME!! I just hung up. People really should learn to STOP ASSUMING!

[herekittykitty]

Anyway....I hope you all had a great day. Time to cook dinner and unwind. Wish I had a glass or 4 of wine and a fat ass joint. Of course, that would be illegal. And we sure wouldn't want to talk about "ILLEGAL DRUGS" on here now would we. HEHEHEHEHEH[/quote]


LOL my kind of girl!! By the way... can you direct me to the "ILLEGAL DRUGS" section? Shhhh...

[RealLilSwole]

Anyway....I hope you all had a great day. Time to cook dinner and unwind. Wish I had a glass or 4 of wine and a fat ass joint. Of course, that would be illegal. And we sure wouldn't want to talk about "ILLEGAL DRUGS" on here now would we. HEHEHEHEHEH

LOL my kind of girl!! By the way... can you direct me to the "ILLEGAL DRUGS" section? Shhhh... [/QUOTE]



I wish! LOL!!

[Gaoshang Xiongshou]

Wish I had a glass or 4 of wine and a fat ass joint. Of course, that would be illegal. And we sure wouldn't want to talk about "ILLEGAL DRUGS" on here now would we. HEHEHEHEHEH

Oh NOOOOOO... we would never want to do that here...

Oh yeah....one more thing. So I called the hair salon to try and book myself an appointment. The girl said, "So you are wanting to schedule a MAN'S HAIRCUT!!! I said NO that Would have been a female, which would have been ME!! I just hung up. People really should learn to STOP ASSUMING!

That is a damn shame for people to be so stupid and act that way.

[essmonet03]

Oh yeah....one more thing. So I called the hair salon to try and book myself an appointment. The girl said, "So you are wanting to schedule a MAN'S HAIRCUT!!! I said NO that Would have been a female, which would have been ME!! I just hung up. People really should learn to STOP ASSUMING!

Dont you just love stupid people???? If I were you (a FBB) I would have gone up to the bean pole and told him that whatever he is doing must not be working and proceed to show him how its really done!

Keep up the good work girl!

[tammyp]

im doing fst 7 and love it.

[RealLilSwole]

Oh NOOOOOO... we would never want to do that here...



That is a damn shame for people to be so stupid and act that way.

It takes all kinds to run this world GX! LOL!

[RealLilSwole]

Dont you just love stupid people???? If I were you (a FBB) I would have gone up to the bean pole and told him that whatever he is doing must not be working and proceed to show him how its really done!

Keep up the good work girl!

Thanks...but I should be used to it by now. I have many stories of this stuff. WHen I get some time, I may write a funny thing that happened to me here at the hospital....not so funny when it happened. LOL!

[RealLilSwole]

im doing fst 7 and love it.

I am loving it too. Do you do it like Hany wants his clients to do, 4 weeks of FST then a week of doing something else?

[tammyp]

i have been doing it for 8 weeks on my bulk. next week im switching to rest and get a break.

[RealLilSwole]

i have been doing it for 8 weeks on my bulk. next week im switching to rest and get a break.

Awesome! I can't wait to see you compete as a PRO!!!!!!!

[RealLilSwole]

Well here is today's workout. No funny stories today. We did have an emergency craniotomy which was SO MUCH FUN! I love the adrenaline rush. Lady fell and hit her head. She had a subdural bleed. I am one of these sick nurses that LIKE code blues. LOL!

Hamstrings and Calves
Stiff Leg Deadlift with Dumbells: 15 lbs x 12
30 x 10
40 x 10
60 x 8
80 x 8
Seated Leg Curl: 55 x 10
95 x 8
116 x 6
155 x 4

Rope Pull Threw: 70 x 10
90 x 10
110 x 6

Lying leg curl: 40 x 10
55 x 10
70 x 8
85 x 6
110 x 6
135 x 3
135 x 3

Seat Calf Raises: 45 x 10
45 x 10
70 x 10
70 x 10

Standing Incline Calf Raise: 90 x 10
135 x 10
180 x 10
225 x 10
260 x 10
295 x 8
295 x 8

[RealLilSwole]

Didn't have time to post yesterday's workout. SO here goes:

Shoulders and Traps

Hammer Strength Plate Loaded Press: 50 x 15 for 2 sets
70 x 10
90 x 8
90 x 7
150 x 3

Leaning Cable Side Laterals 10 x 15
20 x 10
30 x 8 for 2 sets

Front Raises with Plate 25 x 10 for 2 sets
45 x 6

Dumbell Side Laterals: 10x10
12.5x10
15x10
20x8
22.5 x6
22.5x5
25 x3, 15x4, 10x4 dropset

Rear Delt Dumbell: 8x10
10x10
12x6
15x5

Cable crossover real delt: 10x12
20x10
20x9
30x6
30x5
30x6
30x6

Traps:

Shrugs: 40x10
80x6
80x6
50x10

Rope Pulldown behind neck
While Knealing on ground: 22.5x15
32.5x10
42.5x10
52.5x10
57.5 x6
62.5x6
67.5x5

Well, that was yesterday. My shoulders are actually sore today, and never do they get sore. I also sweated yesterday, which something I never do, not even during cardio.

Off to the gym now. Time to work arms. WIll post workout later.

[RealLilSwole]

OK, here is today's workout.

Bi's, Tri's, and Abs

Tri's

Tricep pressdown with Rope: 40x15
50x12
60x8
70x6
80x8,60x4,40x6 (dropset)

Overhead Machine Ext: 85x10
100x10
130x8
145x6

One-Arm Cable Kickback: 15x15
30x15
45x15
75x8

Skull Crushers: 35x15
45x10
45x10
65x3
55x6
55x4
55x3

Bi's

Straight Bar Curls: 35x15
45x10
55x6
65x4,25x6 (dropset)

Alternating Dumbell Curls: 15x10
20x6
25x5
30x4,15x4 (dropset)

Single Arm Curl on Preacher: 15x10
20x6
20x6

Straight arm cable Curls: 30x15
40x10
50x10
60x8
70x6
80x6
90x4, 50x4, 30x10 (dropset)

Abs:
Ab Crunch Machine: 50x25
70x25
100x10

Ab Rotation Machine: 40x15
60x12
80x10

Roman Chair Leg Lift: 3 sets of 10

[RealLilSwole]

I had to get my workout on early this morning due to the fact I am on night shift this week. Ugh! Didn't feel as strong or were my knees willing to work with me much today.

Quads and Calves:

Quads:
Leg Extention: 30x20
50x15
70x12
90x10
110x10

Hack Squat: 50x10
70x10
90x10 for two sets

Leg Press Machine: 100x15
140x10
180x10
220x8
240x8
260x6
280x3,180x3 (dropset)

Abduction machine:80x15
100x12
120x10

Adduction Machine: 60x15
100x10
120x10


Calves:

Rotary Calf Machine:
70x20
110x15
150x15
200x10

Standing Calf Machine: 50x12
110x10
130x10
130x8
150x8
150x7
150x5

[essmonet03]

WOW! Girl you are killing it in the gym.... just looking at all of your workouts and I am getting lactic acid build-up just reading them! Nice girl... keep up the great work!

[RealLilSwole]

WOW! Girl you are killing it in the gym.... just looking at all of your workouts and I am getting lactic acid build-up just reading them! Nice girl... keep up the great work!

Thanks girl! I am trying to put on some size before I start dieting down. I really need some size on my upper body. I considered synthol for about a split second. HAHAHA! Then I thought about my friend who has had a few abcesses from that and decided that I wouldn't want any of my doctor friends cutting on me. LOL! They already suspect too much as is.

Today Grind:

Chest and Abs:

Flat bench with barbell:
barx20
65x12
95x10
115x8
135x4
135x3

Smith Incline:
50x10
70x8
90x4
90x3

Machine Fly:
40x15
60x12
80x10
100x8

Cable Crossover:
20x12
30x12
40x8
40x8
50x5
40x6
30x10

Abs:
4 sets BW on Roman chair
Hammer Strength Ab Crunch:
40x10
50x10
50x10
60x10

Well I got to work 11pm til 7am tonight and tomorrow night, so I probably won't be working out tomorrow except maybe a little cardio when I wake up. I hope you all have a great night.

But I hope we have some kind of emergency tonight, maybe another gunshot or a stabbing. Not that I want that to happen to anyone but it makes my night go quicker and it pays the bills. HEHE!

[Suzanne]

Did you post what show(s) you are planning on doing?

[RealLilSwole]

Did you post what show(s) you are planning on doing?

As of now, just Nationals. Might as well go on and have my ass handed to me. HAHAHAHA!

And it's in Atlanta this year so its only 6 hours from me. I may also do a local show around here the week before as a warmup. But we will see.

My goal is top 5 in Atlanta.

I can't wait to see you again!!

[Suzanne]

As of now, just Nationals. Might as well go on and have my ass handed to me. HAHAHAHA!

And it's in Atlanta this year so its only 6 hours from me. I may also do a local show around here the week before as a warmup. But we will see.

My goal is top 5 in Atlanta.

I can't wait to see you again!!

Awesome! You still got plenty of offseason to GROW

As of now i am not doing Nationals will be doing masters and NAs

[RealLilSwole]

Awesome! You still got plenty of offseason to GROW

As of now i am not doing Nationals will be doing masters and NAs

Everyone says that the North American show is GREAT!!!!! Hopefully I can attend. I want to see you win that PRO card girl!

[Suzanne]

Everyone says that the North American show is GREAT!!!!! Hopefully I can attend. I want to see you win that PRO card girl!

That sure would be cool and shocking! would be totally awesome to get at Masters the cost of 2 shows is KILLING us!

both shows should be fun we are driving to both 8 hr to masters but saving chase and my flight plus rental car and 6 hours to NAs

hopefully jsut bring improvements form my last show

[RealLilSwole]

That sure would be cool and shocking! would be totally awesome to get at Masters the cost of 2 shows is KILLING us!

both shows should be fun we are driving to both 8 hr to masters but saving chase and my flight plus rental car and 6 hours to NAs

hopefully jsut bring improvements form my last show

I totally understand how expensive this stuff is. I think we spent 10,000 last year from January til June getting me ready for Jr nats. Not including food. My man was dieting too. I would have to imagine cost with food. HAHA!


If you need ANYTHING at all, you know my number girl!

[RealLilSwole]

Man I am tired as heck! I worked night shift the last two nights then I slept til 3pm today. Doing that really messes with your body.....and your workout. I was struggling to get through this one. Plus I feel like I am getting a sinus headache. Ok, thats enough whinning.

Back:
Lat-Pulldown
70x20
100x12
140x6
160x4
160x4, 90x6, 50x6 as a dropset

Reverse Grip Bent Row with Cambered Bar:
75x10
115x8
125x6
125x4

Unassisted Pull-up
one set of 4
one set of 2
(I know rediculus huh) This is one of my areas where I need to get stronger.

Assisted Pullups:
35x8
35x6

Single Arm Pull on Cable:
45x15
75x12
105x10
135x8

Hyperextension:
10
6
6
(My lower back gets such a pump when I do these that sometimes I can't finish a whole set.)

Wide Grip Seated Row:
75x10
75x10
90x10
105x6
120x6
135x4
135x4

[Gaoshang Xiongshou]

Unassisted Pull-up
one set of 4
one set of 2
(I know rediculus huh) This is one of my areas where I need to get stronger.

There is nothing wrong with that. At least you are able to do them without assistance. None of the women that I see at my gym can do them without assistance, and even with assistance, they can barely do them.

Wait until you start doing them weighted

[RealLilSwole]

There is nothing wrong with that. At least you are able to do them without assistance. None of the women that I see at my gym can do them without assistance, and even with assistance, they can barely do them.

Wait until you start doing them weighted

Gosh I sure hope so. LOL!

[RealLilSwole]

Woke up to about 4-5 inches......of snow that is. LOL! But that didn't keep me from driving that REALLY long distance to the gym. I live directly across the street! hahaha!

Today was hamstrings and calves:

Lying leg Curls
40x15
55x10
70x10
85x8
100x6, 70x6, 40x6 (dropset)

One-Legged Stiff Leg Deadlift with Dumbell
20x15
30x10
40x8
50x6

Single Leg Curl:
30x8
40x6
50x480


Leg Pull Through with Rope:
80x10
100x8
120x6

Seated Leg Curls:
50x10
60x10
70x10
80x7
90x7
100x5
110x4, 70x4, 40x10 (Dropset)

Calves:
Seated Calf Raises:
50x12
70x10
90x10
115x10

Angled Calf Raise:
90x12
135x10
180x10
215x10
250x10
285x10
310x8

[RealLilSwole]

Well I was walking like Grandma today. I hammie are sore as you know what!! Plus I tweeked my back somehow and have no idea why? But it does that sometimes. I was a dumbass about two years ago and decided that I would pick up my fiance. Dumb idea. He is about 240. I put my back out for a week. I had to go to the ER and they gave me a bunch of really good drugs....hehe....then it got better. SO anyway, I guess that is why it gives me trouble sometimes.

Ok.....now for todays workout.
Bent over Laterals:
7.5x15
10x10
15x6
20x5

Rear Delt Single Arm on Cable:
7.5x10
12.5x10
17.5x8
22.5x6

Face Pulls with Rope:
40x10
80x10
60x10
70x10
80x8
100x8
110x6

Dumbell Press:
20x20
40x10
45x6
50x8

Front Raise with Straight Bar:
25x10
35x6
35x8

Side Laterals on Cable:
20x10
30x8
35x6
40x4
120x

Behind Neck Press on Smith: (Was trying these to see how they feel. I have a bone spur between c5-c6.)
barx10
20x10
30x10

Dumbell Side Laterals:
5x10
10x10
12.5x10
15x8
20x6
15x8
15x8

Shrug Machine: (Back was hurting, couldn't go heavy.)
25x10
25x10
35x8
35x10

Pulldown behind Neck with Rope:
27.5x15
37.5x15
47.5x10
57.5x10
62.5x10
72.5x8
77.5x6

[2hot4u]

wow, this is high volume!!! Do you like to train this way all the time or do you switch it up to lower reps and heavy weights at times? just curious not trying to be a ass. lol

[RealLilSwole]

wow, this is high volume!!! Do you like to train this way all the time or do you switch it up to lower reps and heavy weights at times? just curious not trying to be a ass. lol

To be honest, I have tried so many workouts, and honestly, I am just trying to figure out what works best for me. I have been doing Hany Rambod's FST-7 training. Next week I will be doing different stuff. He likes you to do 4 weeks on his workout, then switch it up for a week. And for me, some of those lifts are at the heaviest. I guess I could go heavier and get fewer reps, I always just compare that with powerlifting.

I also got a few injuries and I am afraid of hurting myself. I have a small tear in my traingular fibroid cartlidge and I have an osteophyte between C5-C6.

I am open for suggestions:

You got a workout for me for next week??

[RealLilSwole]

This is my week off FST-7 training. So today I did some supersets with arms.

Alternating Dumbell Curl
20x10
30x8
35x4
40x3, 20x6 (dropset)

superset with:

Overhead Dumbell Extention:
40x15
50x10
60x8
70x8



Straight Bar Cable Curl
60x10
70x10
90x8
100x5

superset with:

Rope Press-down:
50x10
70x10
90x6
100x5


Incline Dumbell Curl
20x6
25x6
25x6

superset with:

Incline Skull Crusher:
45x10
55x8
55x10



Zottman Curls:
20x10
25x6
30x6

superset with:

Cable Kick Back:
7.5x10
12.5x10
17.5x6

[RealLilSwole]

My right knee just wasn't wanted to work with me, so I wrapped her up for good luck. LOL!

Leg Extention:
30x20
30x20
90x10
110x8
150x5
150x5

Squat:
barx10
90x10
135x8
185x6
225x4

Leg Press on Plate Loaded Press:
1 plate each side for20
3 plates each side for 10
5 plates each side for 10
7 plates each side for 10

Adductor:
80x15
100x8
120x4

Abductor:
80x15
100x10
120x8

Rotary Calf:
170x12
210x10
230x8
250x10

[RealLilSwole]

No training today. Got a crappy ole cold. Plus I have chronic asthma which sucks @#$%.

Hope everyone had a great day!!

[RealLilSwole]

Little behind on posting workouts. Between being sick this week and having to work a 12 hour shift yesterday.

So here is Friday's workout.

Chest:

Flat Dumbell Press:
20x20
30x10
50x5
50x7
55x4

Incline Dumbell Press:
40x10
50x5
55x5

Machine Fly:
80x10
100x8
120x6

Cable Cross-over:
30x10
40x10
50x6
40x10

[RealLilSwole]

Got up around 10 today and went to the gym. Going to the big city of Louisville to celebrate the super bowl with my good buddy IFBB Pro Tricky Jackson. Told him I was going to make some wings but I dicided to do it a little different. I bought a bunch of tenderloins, more meat that way, breaded them myself and baked them. Then I divided them into thirds and tossed them into buffalo sauce, terriyaki, and some bbq. Less fat, more meat! Ain't that they way we like it! hehe


Anyway today's workout.
Back:
Lateral Pulldown:
60x20
90x10
120x10
160x6
180x4

One-Arm Dumbell Row:
50x10
60x8
80x4

Assisted Pull-ups with 30 lbs:
10
6
6

Hyperextentions with Bodyweight:
4 sets of 10

[RealLilSwole]

Hamstring Workout 2-8-10

Seated Leg Curl:
30x30
70x10
110x8
130x6
150x5

Lying Leg Curl:
55x10
85x8
115x6
130x4

Stiff Leg with Dumbell:
30x10
50x10
60x8

Seated Calf Raise:
45x15
90x10
90x10
90x10

*got lazy on calves - didn't feel like adding more weight or taking it off. LOL!

[RealLilSwole]

Did shoulders today. It's cold as crap here. Snowed everyday for the last few days. I am so sick of snow. I can't wait for spring!! But my asthma sure can.

Here is today's shoulder workout:

Side Laterals:
5x30
7.5x20
15x12
20x8
25x6
30x6

Next workout I got to start back FST-7. This was my week off.

Dumbell Press:
30x15
50x10
60x8
60x4

Real Lateral Raises with Dumbell:
10x10
15x10
20x6
25x4

Front Raise with Dumbell:
10x10
15x10
20x6

Dumbell Shrugs:
55x12
80x10
90x10
100x6

Rope Pulldown Behind Neck:
62.5x8
77.5x8
82.5x6
82.5x8

[RealLilSwole]

Today was arms. Back to FST-7.

Alternating Dumbell Curls:
15x20
20x10
25x8
30x6
40x4

Straight Bar Curls:
45x10
55x8
65x6
75x4

Cable Curls:
20x15
25x12
30x10
35x8
40x6
45x6
50x5

Rope Press Down:
50x20
60x10
70x8
80x6

Tricep Pressdown Machine:
90x15
110x10
130x8
150x6

Tricep Kickback on Cable:
30x15
35x12
45x12
50x10
60x10
75x8
90x8

[RealLilSwole]

Quads and Calves

Leg Extention:
30x30
50x12
70x12
110x10
150x6

Leg Press:
90x20
270x12
450x10
560x10
720x6

Lunges:
3 sets x 20 Bodyweight

Sissy squat:
7 sets x 10 Bodyweight

Standing Calves:
90x10
120x10
150x10
170x10

Calf Raise on Leg Press Machine:
90x15
110x10
130x10
150x10
170x10
190x6
210x10