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  1. #16
    OLYMPIAN curvygirl's Avatar
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    Default Playing Catch Up ~ Friday Shoulder Smash & Sunday Legzzzz!

    Still fighting off some weird summer cold nonsense so not feeling 100% these past few days! Ugh! But I keep on moving, cause it makes me feel better.

    Friday was a Shoulder Smash & Cardio Circuit Workout:

    Shoulder Machine Press ss w/ Rear Delt Machine & Seated Machine Row - 2 Warmup Sets

    Seated Military Press (Smith Machine) - 5 Sets ss w/ "3x3s"
    A "3x3" is what I call a combined burn out set of side, angled, & front dumbbell raises. I use lighter weight & go for 12-18 reps total. Really get the blood pumping!

    Lateral Raises - Drop Sets ss w/ Shoulder Machine Press - 3 - 4 Sets
    Seated Front Plate Raises ss w/ Reverse Cable Flyes - 3 - 4 Sets

    Booty Challenge Circuit
    For a fun switch up twice a week I am do a circuit of exercises targeting a body area that is also high intensity! This month I am kicking my butt with the Red Fox Fitness' Booty Challenge! Red Fox Fitness is run by a good friend & fellow novice physique competitor here in Northern Michigan So it is fun showing support to a fellow friend in fitness! Friday's circuit included X Squats, Plio Split Squats, Box Jumps, Plio Skate, Step Ups (x's 20 each), Wall Sits & Spin Bike Hill Climbs & Sprints - 3-4 Circuits with 90 second rest between = 23/32 Minutes.

    And Sunday is always a killer LEGZZZZZ day!

    Battling with the weird cold thing, I did not push super heavy weight. The Last set of each exercise was at heaviest weight. I put in high volume (more reps) to make the workout really count!

    Leg Ext ss w/ Seated Leg Curl - 2 Warmup Sets (higher reps/lighter weight)
    Leg Press - Wide Stance (focus on glutes) - 6 sets
    Hammer V (Hack) - Reverse Wide Stance (focus on glutes) - 4 Sets
    Hammer V (Hack) - Narrow Stance - 4 Sets
    Leg Ext ss w/ Seated Leg Curl & Seated Calves - 3 Sets

  2. #17
    OLYMPIAN Sunnyday's Avatar
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    Great training in spite of the summer cold! Seems several peeps I know are battling that crud. Hope you feel better soon.
    2016 RX Member of the Year & March 2015 Member of the Month
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  3. #18
    OLYMPIAN Bronwyn's Avatar
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    The booty circuit looks nice. I thought also to add circuits for rising the metabolism up and targeting legs more, to be leaner
    ProNutriFit.com - personal online training and nutrition

  4. #19
    OLYMPIAN curvygirl's Avatar
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    The Booty Challenge has been fun! I hear ya on the leaning out of the legs! I think the goal is to have more of the look of a track "athlete." Someone who runs or sprints....puts the muscle to test. Or a cyclist...I love to dance, cardio kick boxing & spinning. I think all of those activities not only help with burning calories but also with my core as well as my legs.

  5. #20
    OLYMPIAN curvygirl's Avatar
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    Default Little Bit O' Legs!

    Was just telling Sunnyday that Bossman has decided I have great gluteals! LOL! So no more building in that area coz' baby does not need more "back!"

    The area I really need to focus on is the quad "outter sweep." I would love to hear suggestions & exercises y'all have for building up that area.

    Last nights workout:
    Heavy lifting with the first 3 exercises!
    Sit-down Squats (Smith / Narrow Stance) - 2 Warm Up Sets; 4 Working Sets with a PR of 2 "solid & strong" Sets @ 225# - 10/12 Reps.
    Elevated DB Plié Squats - 3 Sets - 20-25 Reps ss w/ Stationary Lunges
    Romanian Deads (aka SLDL) - 4 Sets - 12-15 Reps
    Unilateral Leg Press ss w/ Narrow Stance Press ss w/Seated Leg Curl - 4 Sets - Rep Range between 15 - 20 per leg/exercise

    20" Spin Bike (alt. between climbing & sprinting) - I am really loving the spin bike again. I even dug out my old padded seat to use.
    I plan to take actual classes during my next prep!

    Peace!

  6. #21
    OLYMPIAN Sunnyday's Avatar
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    Nice leg training! Love me narrow stance anything to hit the outer quads. I also love doing leg extensions with toes turned in. Really fun to do them unilateral (yes with toes turned in) as a triple drop to really torch 'em! You will hate me the first time you try them.
    2016 RX Member of the Year & March 2015 Member of the Month
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  7. #22
    IFBB Pro darrtiss's Avatar
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    Quote Originally Posted by curvygirl View Post
    Was just telling Sunnyday that Bossman has decided I have great gluteals! LOL! So no more building in that area coz' baby does not need more "back!"

    The area I really need to focus on is the quad "outter sweep." I would love to hear suggestions & exercises y'all have for building up that area.

    Last nights workout:
    Heavy lifting with the first 3 exercises!
    Sit-down Squats (Smith / Narrow Stance) - 2 Warm Up Sets; 4 Working Sets with a PR of 2 "solid & strong" Sets @ 225# - 10/12 Reps.
    Elevated DB Plié Squats - 3 Sets - 20-25 Reps ss w/ Stationary Lunges
    Romanian Deads (aka SLDL) - 4 Sets - 12-15 Reps
    Unilateral Leg Press ss w/ Narrow Stance Press ss w/Seated Leg Curl - 4 Sets - Rep Range between 15 - 20 per leg/exercise

    20" Spin Bike (alt. between climbing & sprinting) - I am really loving the spin bike again. I even dug out my old padded seat to use.
    I plan to take actual classes during my next prep!

    Peace!
    That leg workout looks awesome!!! I may have to give it a spin to get my legs in shape for my pro debut!!!
    keep it up girl!! you're looking great and killing it in the gym!

    xoxo

  8. #23
    OLYMPIAN curvygirl's Avatar
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    That leg workout looks awesome!!! I may have to give it a spin to get my legs in shape for my pro debut!!!
    keep it up girl!! you're looking great and killing it in the gym!
    Thank you so much sweetie! Took a peep at your profile! And talk about looking great! Congrats on becoming a pro!
    You are just a "bubbie!" and have a great career ahead of you! Keep me posted on your first pro show, when, where, etc...
    You should keep a journal here! Lots of great ladies giving awesome support to each other

    Here's to a great summer!

  9. #24
    OLYMPIAN curvygirl's Avatar
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    You look amazing. Good luck in your journey!!!
    Thank you so much tester!

  10. #25
    OLYMPIAN curvygirl's Avatar
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    Default A Lil Pectoral Punishment!

    Wednesday is Chest Day...and I have to admit, is my least favorite body part to train...sigh...
    I cannot really say why...But I recognize for a full, well rounded physique, the chest must get some "play!" So I keep pushing it.

    Hammer Strength Wide - 2 Warm Up Sets - 15-18 Reps / 3 Working Sets - Max weight 90#
    Hammer Strength Incline - 3 Working Sets - PR of 65# for 12 Reps solid!

    Flat Bench DB Press - 3 Working Sets - 12 - 15 Reps. Max weight 50#
    Just like Sunnyday mentioned, it's the "launch" of heavy dumbbells on chest & shoulder presses that trouble me most.
    Once I get the weight up & in place I am good to go!

    Seated Machine Press - 3 Working Drop Sets - 22-25 Reps total
    Seated Free Motion Pec Deck - 3 Working Sets - 12- 15 Reps

    Cardio for 35" Spin Bike
    Last edited by curvygirl; 06-27-2012 at 10:50 AM.

  11. #26
    FREAK PFEPerformance's Avatar
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    Just poppin in to say HI and following along! Looking Good Mama!!
    ~Lorrie ~ Mediocrity is NOT an option! ~

  12. #27
    OLYMPIAN curvygirl's Avatar
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    Hiya Lorrie
    Thank you so much! Gonna post on your physique posing thread! x0x0x

  13. #28

    Default

    I love your enthusiasm, spark and passion! It comes out in your writing so well! Keep up the good work... what an inspirational story you have! Enjoy the improvement-season (I don't think it's really an "off-season!) - train hard, stay consistent and you WILL see some great results! Looking forward to reading more about your journey. Are you from Grand Rapids? I grew up there and still have family there!!

  14. #29
    IFBB Pro darrtiss's Avatar
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    well thank you girl!! and yes i may have to start one up!! =)
    and yes i am a youngin! haha i'll definitely think about starting one and keeping guys posted!

    just started a blog for Rx Girl in the athlete journals!! give it a look if you'd like!

  15. #30
    OLYMPIAN curvygirl's Avatar
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    Darrian!

    I was just trying to message you. LOL! Thank you so much for posting feed back on my training thread. I was seriously trying to figure out where & when you got your pro card! Because you looked so familiar...Then it came to me! Not only did you get your pro card but you were Fitness Overall at Jr. Nats! That is awesome! Aaron Singerman thinks you are the bee's knees! He talked about you alot on either Heavy Muscle Radio or Access Bodybuilding. He & Palumbo loved your routine! Saying it was on par with Okasana G! That is impressive to be compared to many feel will be the next Fitness Olympia! So big ups and congrats again! Keep on killing it! I will be excited to hear what comes next for you and wish you nothing but continuing success!

    Peace,
    Elise

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