Bronwyn - Tale how Eastern European chick hit the gym :)

**Bronwyn** · 07-26-2011, 02:17 PM

Training Nr2
dumbell biceps curls 4x12 - 22lbs
cable biceps curls 3x12 - 66lbs
heroe curls 4x10 - 22lbs
one arm triceps extensions 4x10 - 33lbs
superset
- rope triceps extensions 4x10 - 77lbs
- overhead triceps extensions 4x8 - 77lbs
crunches 3x30 - bodyweight
upside down hanging crunches 4x8,6,6,5 - bodyweight
treadmill 6, 5km/h, 205Kcal

Felt much better than morning, what is good. This training went well. I will see how it will go tomorrow when I have shoulders in first training and back in second.

**Bronwyn** · 07-27-2011, 03:50 AM

Todays first training:

Cardio 45+30+60
Training:
side laterals 1x10 -22, 4x8+10 -33+22lbs
rear laterals 2x8 - 22
-nearly puke-
front plate rises 4x10 -33lbs
rear laterals on upper cables - like reverse crossovers - I dont know how to explain it in ENG 5x10 -22lbs

I felt bad again, cold/hot, shaking... realized it is HYPOGLYCEMIA

is good for melting fats, but feeling crazy... bad is you sweat a lot when you have it - and in the gym in the morning all windows are open + fans are turned on, so there are hot/cold places and you sweat and are cold in one moment... and when I closed the nearby window some stupid goose had to re-open it again as she was doing lunges with pink dumbbells there ...
I thought I will kick her a**

off course types like she doesnt sweat when training! So I tried to train as fast as possible. But during rear laterals I had problems to keep my aminos in my stomache so I had to let it be and train rear delts after - on upper cables.
Anyway was better than yesterday. Will see in the evening.

**AnglicanBeachParty** · 07-27-2011, 06:06 AM

Originally Posted by Bronwyn

Todays first training:

Cardio 45+30+60
Training:
side laterals 1x10 -22, 4x8+10 -33+22lbs
rear laterals 2x8 - 22
-nearly puke-
front plate rises 4x10 -33lbs
rear laterals on upper cables - like reverse crossovers - I dont know how to explain it in ENG 5x10 -22lbs

I felt bad again, cold/hot, shaking... realized it is HYPOGLYCEMIA

is good for melting fats, but feeling crazy... bad is you sweat a lot when you have it - and in the gym in the morning all windows are open + fans are turned on, so there are hot/cold places and you sweat and are cold in one moment... and when I closed the nearby window some stupid goose had to re-open it again as she was doing lunges with pink dumbbells there ...
I thought I will kick her a**

off course types like she doesnt sweat when training! So I tried to train as fast as possible. But during rear laterals I had problems to keep my aminos in my stomache so I had to let it be and train rear delts after - on upper cables.
Anyway was better than yesterday. Will see in the evening.

Great stuff! I do those cable crossovers for rear delts, too. Love 'em!

I don't like the fans in our gym, either, placed just above the benches, so you get a draft. Although in the summer, probably necessary.

Keep up the great work!

**Bronwyn** · 07-27-2011, 01:30 PM

Originally Posted by AnglicanBeachParty

Great stuff! I do those cable crossovers for rear delts, too. Love 'em!

I don't like the fans in our gym, either, placed just above the benches, so you get a draft. Although in the summer, probably necessary.

Keep up the great work!

Thanks ABP

Yes I almost forgot this exercise, but when I asked Daniel what to do - he suggested me this

We have fans in a line between so when you are on benches you have the wind into your face and if you are on cables you have cold back

And I would be OK with just fans - but fans and open windows in the cold morning (I train before my job from 6AM to 7:30AM)... noooooo

**Bronwyn** · 07-27-2011, 01:40 PM

OK so training Nr.2 - back only light weights as tomorrow is our big day - we travell to our VACATION

one arm dumbell rows 1x12 -22, 3x10 - 66lbs
superset
- shrughs 4x10 - 22
- cable rows 4x12 - 66lbs
lat pulldowns on the chest 4x12 - 88lbs
standing lat pulldowns 4x10 - 33lbs
treadmill incline 5, 4km/h, 200 Kcal (morning 312 Kcal)

And than to the town to buy a small gift for Daniel as we have 7 years anniversary and back home to pack my clothes - I am always nervous as never knows what to take with me

Tomorrow way to our vacation - and hope I will be back here soon posting how it goes with my precontest - now I am a little bloated and blocked... hope will skip forward soon.

**Bronwyn** · 07-29-2011, 05:59 PM

Hi all well finally I may say it - after 30 hr flight I am HERE IN VEGAS baby!! Proudly represent at Species booth - Thanks Dave and my Daniel who managed it! So if you wanna meet me - come to Species!! xoxo Lada
PS: already after training in Golds - will write more later....

**stephaniewilles** · 07-29-2011, 06:08 PM

Originally Posted by Bronwyn

Hi all well finally I may say it - after 30 hr flight I am HERE IN VEGAS baby!! Proudly represent at Species booth - Thanks Dave and my Daniel who managed it! So if you wanna meet me - come to Species!! xoxo Lada
PS: already after training in Golds - will write more later....

Thats a long flight girl!! Glad you made it safe!! I'll come by and see you tomorrow at the booth. Will be nice to meet you!!

**Andersen** · 07-29-2011, 06:09 PM

Originally Posted by Bronwyn

Hi ABP

thanks

Well today is an off day so nothing much to write. Ate good - chicken and fish and some veggies... No training - just two hours of cardio at home, one morning and one evening.

Added one vid from yesterday, it is the second set with 164lbs bent over rows (BW 140lbs). Here it is :

Awesome, very stong lift indeed.

Do you feel that exercise works even more so for you than lat pull downs or t-bar rows ?(if you done them)

**Bronwyn** · 07-30-2011, 02:05 AM

Originally Posted by Andersen

Awesome, very stong lift indeed.

Do you feel that exercise works even more so for you than lat pull downs or t-bar rows ?(if you done them)

Thanks, my PR on this exercise is 220 lbs for 5-6 reps. But used to be offseason when I had 154lbs, now I have 130lbs bodyweight.

Lat pulldowns worked GREAT for me till I ripped off one of my small back muscles under right scapula, now I cant make it because of pains...

I vary this with T bar rows and dumbell bent over rows.

Originally Posted by stephaniewilles

Thats a long flight girl!! Glad you made it safe!! I'll come by and see you tomorrow at the booth. Will be nice to meet you!!

Yes, first flight was pure flight 11 hrs, but was ok... second flight was 4 hrs clear time but was much worse as I can not sleep in plains and was a night flight... rest of the time was waiting - we flight from Prague to Atlanta and than LV

I will be there the whole day probbably tomorrow - I just wanna see mainly WPD

**Bronwyn** · 07-30-2011, 02:32 AM

My training today was
hammer incline press 2x12 -25 lbs each side, 3x10-50 lbs each side, 1x10 - 55lbs each side
benchpress 4x10 - 110 lbs (probbably if the bar was 40 lbs)
lower cable crossovers 4x10 - 30,3x40lbs
upper cable crossovers 4x10 - 30,40,50,60lbs
biceps dumbell curls 4x10 - 25lbs
cable curls 4x10 - 60lbs
cable triceps extensions one arm 3x10 - 30lbs

Was a bit embarased by lbs weights as I am used to kg - re-counting them after in my training diary here, but it took me a while to re-count all in the gym LOL. Than back home, makeup, nails and to the booth. Was fine - Friday was not so bussy.
Tomorrow will be day off in my training...

food today
eggwhites with spinach and mushrooms
chicken meat with green beans
protein isolyse 2x
some protein jello with zero carbs - I LOVED it - both protein and jello as we do not have it at home

not this good....
Started to suplement my lipolyze and some OVC antiestrogene.
Actually confirmed I am 2 weeks out from the competition! Yay!

**Bronwyn** · 07-31-2011, 02:01 AM

Today the whole day on the booth - met few friends of mine, was cool....
Also have to say I like how WPD looked here and definatelly I will fit into with NO PROBLEMS

I liked that those girls were SOFTER look but quite in shape and size...

Tomorrow shoots and training

BTW my internet connection sucks, so no pics now. Sorry...

**AnglicanBeachParty** · 07-31-2011, 06:01 AM

Originally Posted by Bronwyn

Today the whole day on the booth - met few friends of mine, was cool....
Also have to say I like how WPD looked here and definatelly I will fit into with NO PROBLEMS

I liked that those girls were SOFTER look but quite in shape and size...

Tomorrow shoots and training

BTW my internet connection sucks, so no pics now. Sorry...

Have fun!!

**Bronwyn** · 08-01-2011, 02:25 AM

Today two shootings morning - one with Bill Dobbins, gym, than our rental car started to make problems so we had to wait for rental company technician and change the car so we were almost late to dinner in Yama Sushi with Dave and rest of the RX crew (well Daniel had a dinner while I had few pieces of raw fish - lol)... Thanks once more Dave for that. Was nice to meet all of you. So as you see nice but pretty bussy day...

Gym training

one arm dumbell rows 2x10 - 40, 2x10+6 - 90+40 lbs
lat pulldowns 4x10 - 90, 90, 110, 110 lbs
standing lat pulldowns 4x10 - 40lbs
seated wide grip rows 4x10 - 80lbs
shrughs 4x10 - 25lbs
hammer rows 4x12 - 25 lbs each side
triceps extensions 3x10 - 90lbs
overhead tri ext. rope 3x10 - 90lbs
tri ext rope 3x15 - 90 lbs
bicpes curls dumbells 3x12 - 25lbs

Feel left shoulder pretty bad, start to be TIRED and exhausted... Two more weeks and competition season will be over - looking forward to it!!

**Bronwyn** · 08-01-2011, 09:38 PM

Today early early morning photoshooting in the desert... 8AM was already there so had to woke up at 5AM

it is called VACATION!! LOL, but pics will be great I think...

Afternoon gym. I am starting to feel tired and exhausted from the diet, but only 1.5 week and I will be there! Have to stand it up, thanks God I am in USA where you have Christol light and sugar free jello and popsicles

we do not have it and I am used to diet on raw boiled/baked chicken and tuna in water

So this is great for me here!

Training:
side laterals 2x12 - 20, 4x10+10 - 35+20lbs
rear laterals 4x15 - 20 lbs
rear laterals on cables 4x15 - 40lbs
front plate rises 4x12 - 25lbs
treadmill 60 minutes, incline 6, 3miles/hr, 330Kcal
Saw Jay in the gym... have one pic with him there!

Left shoulder is killing me but I think is aircondition and big temperature jumps as was 104 °F in the noon here.... We had to buy some painkiller cream in Wallmart.

Well tomorrow hopefully one more photoshooting as the photographer still not answered to me WHERE and this should be the last work - or almost a last work I am having here.. and than only training and dieting and next week is peak week Nr. 4 for me!!

Anaheim is waiting, from EU stages I am moving to US stages