Nationals 2010 Lucky #7 ?

[2hot4u]

You do look amazing!!! Keep up the good work and positive thinking!!!

I will pm you about the appt with dr ok

[janet kaufman]

did a little shopping this weekend. Was a nice break.

Hamstrings
leg ext warmup
seated curls 90 100 100 100 x10
vertical leg press 360 450 450 450 x10
smith reverse lunge 70 70 70 70 ss with ball roll ins ss ball bridges
stiff legged dead lift 185 185 185 135 6-8
db bench lunge 45 45 45 15 reps
kick backs x3
inners outers
calves

[janet kaufman]

Nationals is getting closer 2 1/2 weeks!!! down to the fine tuning of everything.

back workout

pullups w/bodyweight 3x to failure about 20 2x 25 10
bentovers reverse grip 45 55 55 55 8-10
t bar wide grip
pulldowns wide
seated row narrow grip 140 150 150 150 8-10
one arm rows 80 x3
hi pulls to failure
hypers

biceps 4 sets 8-10 failure
standing curl
preacher curl
seated db curl
rope curl


tricep 4 sets giant set to failure
one arm pushdowns
rope press downs
dips
rope over head ext

cardio 30 minutes

[janet kaufman]

Wednesday 2 1/2 weeks. Dave increased my cardio this week so I am dragging ass today. Sending him pics tomorrow so I hope he likes the progress.

chest and cardio today

pushups tabata style 8 sets
incline barbell press 30 35 45 45
weighted dips w/25 4 sets to failure
bench press to neck 25 25 25 25 really tried to focus on form
flat bench fly 25 25 25 25
cable crossovers


abs
cardio 45 min

[janet kaufman]

sent pictures to Dave this morning. He said we will keep everything the same and to check in with him on Tues. But he never did tell me if I get my cheat tomorrow. My guess is no. I normally don't go wild this close.Last show my last cheat were eggs and 3 slices of Ezekial bread. ( I miss bread a lot) especially when I have eggs. So i am going to try to maintain for the next few weeks.

shoulders today try to hit the medial and rear heads a bit harder

side laterals tabata style 8 sets of 20 secs
front smith press 25 30 35 35 8-10
uprite row ss negative front raise
rear db laterals ran the rack up and back twice
leaning side laterals 15 15 15 15
front db raise
side laterals on machine 35 35 35 35 8-10
shrugs on cable machine 6 sets of 10-12
abs planks
cable crunch ss wood choppers
cardio in the pm 30 minutes

[Ibarramedia]

You're looking very good Janet. I like what I see.

[Jodie]

Dam+ it Janet! You look awesome. Kick butt and get that Pro Card. I'll be there in Spritit and glued to the play by plays here keeping up with you.

[janet kaufman]

You're looking very good Janet. I like what I see.

Thank you. i feel pretty good just about a pound to lose to make middleweight

[janet kaufman]

Dam+ it Janet! You look awesome. Kick butt and get that Pro Card. I'll be there in Spritit and glued to the play by plays here keeping up with you.

Thanks. I am hoping for that card. I wish you were going to be there.

[janet kaufman]

so glad its friday. sleep in until 5 tomorrow. woo hoo:awesome: cheat was a two yolk omelet with some turkey taco meat and fresh tomatoes from the garden and three pieces of toast

leg blast work a.k.a cusser workout
leg extensions 20 reps then keep dropping to failure 2 sets
smith squats 4x 25 reps
leg press 50 reps ss hacks 25 reps 4 sets
walking lunge 4 sets
seated hamcurl 2 sets single leg 15 reps
butt blast 3 sets
inner outers
standing calves 5 sets
seated curl 5 sets
calve raise of of hack machine 5 sets

[wildcat22]

pictures look amazing!! I just cant imagine you not winning the class!!!!

[janet kaufman]

It would be awesome if that would happen.

[tammyp]

gorgeous janet...and waist is sooo tiny!

[janet kaufman]

gorgeous janet...and waist is sooo tiny!

Thanks Tammy!

[janet kaufman]

I cant believe it is only 12 days away to Nationals. finishing up with my two clients this week. Saturday is pedicure and monday hair and nails. I cant wait woohoo. Food is all cooked and in freezer. I think I am about ready. one pound to lose to be at weight when I leave. I like to have that buffer in case the scales weigh heavy.

hamstring day
leg ext ss seated leg curl ss walking lunge 4 sets
leg press 450 450 540 540
lying db curl 45 55 55 55 last set done on slant board 35 to failure
stiff legged dead lift on smith 10-12 these hit way different not alot a room to adjust body positioning.
bench lunge 45 45 45 45
kick backs
inners outers
calves