Improving for the 2010 Figure Season...

**essmonet03** · 12-25-2009, 08:42 PM

Well... This 2010 season is going to be super crazy seeing as though all of the major national events are being pushed up within weeks of each other. I am going into my 4th show this upcoming April at the Emerald Cup. I need (and will

) to get top 3 or higher. I have gotten 5th place at my last two shows. The most recent being the Sacramento Figure.
My main focus from my nutritionist and "guru" Kimbo Oddo... was to get fuller shoulders and more glute/ham tie in. I just wanted to reach out to get an idea of some great ways to do that.
I am training with Suzanne Germano when I get the chance (love it)! But could always use more input.

?????????

**essmonet03** · 12-26-2009, 07:26 PM

So another leg day with Suzanne Germano today. This time a lot more painful than the last for the first super set... here we go!

1.) Hammer isolater leg ext w/ss leg press:
25 out 10 10 inside
15 drop 10 15 drop 10 15 (with 25 each side)
ss with leg press 8 plates x 12

25 out 10 10 inside
15 drop 10 15 drop 10 15 (with 25 each side)
ss with leg press 6 plates X 15
(dropped the weight >> back started getting agitated and wasn't doing complete ROM)

25 out 10 10 inside
15 drop 10 15 drop 10 15 (with 25 each side)
ss with leg press 6 plates X 15

By the end of the third set I wasn't sure if it was possible for my legs to swell up and tighten anymore than they already had. RIDICULOUS!

2.) 1 legged seated leg press
60 lbs x 20 r each leg
80 lbs x 20 r each leg
100 lbs x 20 r each leg

3.) DB sumo squats (DB drops between tri level platform) ss with bb reverse lunges
50 lbs x 20 r
55 lbs x 15 r
60 lbs x 15 r
Reverse bb lunges with 30lb bb... 3 x 15 each leg

4.) Hammer leg curl ss ball curl ss sldl
45 x 30 ss 20 ss 30sx 20
70 x 20 ss 30 ss 30sx 20
70 x 15 drop 45x 15 ss 20 ss 30s x 20

I survived another sesssion of legs with Suzanne ( a special F U to her trainer Jeremy

) but it was all worth in the end... until next time!

Essence Monet

**essmonet03** · 12-30-2009, 02:09 PM

This week has been quite emotional for me. Dealing with ex relationships and trying to see if things will eventually work out or not. This put me in quite a lovely depression these last several days, but I hide it pretty well. Sooo many people dont know too much, but I guess just let the cat out of the bag. The motivation to win the Emerald Cup is still running through the veins, but its been a little tough. Im not going to lie.

Last night workout was on delts. Thank you, Suzanne Germano, by the way. This season I am taking a few pages from her training and doing a lot of super setting, fatiguing and building of the muscle in order to come up with the right results for 2010 and be better... this workout was intense for me, but felt good after.

Here we go!

Tue Delts

10,8,6,4s(10 press 10 laterals 8 press 8 laterals 6 press 6 laterals 4 press 4 laterals no rest)
10s 3 sets

Smith press 1 1/2 reps ss plates front raises
+30x15 ss 10x15
+30 drop to 20x15 ss 10x15
+20x15 ss 10x15

Lateral raises
10lb db x 20,20,20,20

Upright rows
40x20,15,15

Cardio: running for 35 minutes (walkin in between for 5 min)

Thursday... back/rear delts

**essmonet03** · 01-04-2010, 08:34 PM

Tue Delts... intense pump with this workout, felt good after...

10,8,6,4s(10 press 10 laterals 8 press 8 laterals 6 press 6 laterals 4 press 4 laterals no rest)
10s 3 sets

Smith press 1 1/2 reps ss plates front raises
15lbs on each sidex15 ss 10x15
15lbs on each side droped to 10 on each sidex15 ss 10x15
10lbs on each side x15 ss 10x15

Lateral raises
10lb db x 20,20,20,20

Upright rows
40x15,20,20

**essmonet03** · 01-04-2010, 08:44 PM

NYE... wow. Great time with my room mate... Suzanne, Chase and many other great people and friends... Chest the next day was a quiet day. While still recovering from NYE... dont know how i made it through... LOL! But I did!

Fri
chest/Delts
Incline hammer
45/sidex15
55/sidex15
65/sidex10
70/sidex6 drop 45x10

Freemotion xovers
#4x25
#5x25
#6x25
#7x25

Freemotion chest ss freemotion seated delt press
#10x15 ss #5x20
#11x15 ss #6x20
#12x15 ss #7x20
#12x15 ss #7x20

Front raise then lateral raise
10s x 12,12,12,12

**essmonet03** · 01-04-2010, 08:51 PM

Sun Legs with Suzanne G. (the evil one

)

Leg ext cybex
90x30
100x30
110x30
90x9 rest 10 second x12 rest 10 second x15 rest 10 second x12 rest 10 second x9

Step Ups on Bench with 20lbs DBs
4 sets with 15 step ups on each leg
(focus on pushing through the heel and hitting the glute area)

Hammer seated ham curl
45x20
55x15
70x20

Stiff legged with DBs
45 lbs x 15,15,15

**sweetjane57** · 01-05-2010, 10:19 PM

keep TRAININ' FROM THE HEART, GIRL!!!!!!

**essmonet03** · 01-07-2010, 05:14 PM

I am doing it girl... I always try to train from the heart! Thanks Natalie!

**essmonet03** · 01-07-2010, 05:22 PM

Tuesday Back

Assisted pullup ss with Sitting close grip rows (not sure what it equivalates to on the assisted hmmm.. )
@ 85 x15 ss 65x15
@ 85 x15 ss 70x15
@ 85 x15 ss 75x15
@ 85 x15 ss 80x15

close grip pulldown
45x15
55x15
75x15
85x12

BB row reverse grip
150x15
160x15
170x12

stiff arm pulldown
25x15
30x15
35x15
40 drop to 30 x 20

FreeMotion Lat pulldown
50 x 15
60 x 15
70 x 15
80 x 15

**essmonet03** · 01-11-2010, 01:18 PM

had another great leg day with the Suzanne, Chase and Gail crew... I pushed myself beyond what I even knew what I was capable of doing

. I was really proud of myself excet on the leg press... my mind got the best of me and my legs gave out. Other than that, it was great. Pre Contest starts in one week in preparation for the 2010 Emerald Cup. I am nervous because I know what I what I want to look like in my head but now its just a matter of making it a reality on the stage.

Sat Legs
Leg Ext Triple Drop ss Front Squat pause at bottom
70x15 85x12 90x10 ss 1 plates per side x15
90x15 100x12 110x10 ss 1 plates x 18
110x15 130x12 150x10 ss 1 plates x 20
120x15 140x12 160x10 ss 1 plates x 20

Leg Press ss Walking Lunges
8 plates x 25 ss 30s x 20 steps
9 plates x 25 ss 30s x 20 steps
10 plates x 7 (my legs gave out on me and the leg pressed droped with my knees in my face, luckily Chase and Suzanne and Gail were there)
ss 30s x 20 steps
8 plates x 25 ss 30s x I had to lunge 20 steps and then lunge the rest of the way to the dumb bell rack to make up for the dropped leg press

Lying Ham Curl 21s ss Seated Ham Curl
60 ss 70x20
70 ss 70x20
80 ss 70x20
90 ss 70x20

**essmonet03** · 01-13-2010, 05:55 PM

Had a decent chest workout, and its funny because I dont work on it much because of the fact that I dont need so much of it. So yesterday was decent chest & calves with abs and then 30 min of cardio. Felt great afterwards. I am only about 5 days away from starting my pre contest officially with Kim Oddo as I get ready to compete in the Emerald Cup. Excited!

Incline Chest press with DBs (warm-up)
20lbs x 15
25lbs x 15
30lbs x 15

Freemotion Chest ss with push ups
40lbs x 15 ss P-ups x 15
45lbs x 15 ss p-ups x 15
50lbs x 12 ss p-ups x 12
55lbs x 8 dropped to 45 x 12 ss p-ups x 12

flat bench lie down flys (stretch & squeeze)
10lbs x 25
12lbs x 25
15lbs x 20

Calf Raises
20lbs x 20
20lbs x 20
40lbs x 18
40lbs x 18
60lbs x 15
60lbs x 15

Abs total of 6 sets x 15-30 r

Cardio on Elliptical for 30 minutes

and DONE!!!!