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Post by mrssully on Jun 2, 2007 5:48:27 GMT -5
Friday 6/1/07 Shoulders & Tri's Week 2 Day 3 Seated DB Press 30 x 7 25 x 9 25 x 9 DB Side Lats 12 x 12 12 x 12 BB Front Rais 20 x 15 20 x 15 Dip 20 x 9 20 x 9 w/spot Rope Pushdowns 70 x 12 70 x 12 Bench Dips BW x 12 BW x 12 Tooth aches
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Post by mrssully on Jun 2, 2007 10:36:31 GMT -5
Saturday 6/2 Back Week 2 Day 4
Wide Chins 40 x 9 40 x 9 40 x 9 w/spot Smith Row 35 x 12 35 x 12 35 x 12 Close Grip Chins 50 x 15 50 x 15
Hanging Abs 25, 15, 10
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Post by mrssully on Jun 5, 2007 6:38:06 GMT -5
Monday 6/4/07 Chest & Bi’s Week 3 Shock Day 1 Incl Smith Press 35 x 7, 3 40 x 7, 2, 1 40 x 6, 3, 1 Machine Press 70 x 10 85 x 8, 2 100 x 4, 3, 2 DB Flye SSW/ MB Flye 12 x 10 45 x 10 12 x 10 45 x 10 Flite Preacher Curl 25 x 7, 3 30 x 5, 5 30 x 4, 3, 2 Alt DB Curl 15 x 8, 2, 2 15 x 5, 5 15 x 6, 10 x 6, 5 x 6
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Post by Karrie on Jun 5, 2007 9:48:21 GMT -5
Workouts continue to look great! How is the tooth??
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Post by mrssully on Jun 5, 2007 12:38:53 GMT -5
The tooth is ok off and on, tonight is leg night so this will be the real test.
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Post by mrssully on Jun 6, 2007 6:33:34 GMT -5
Tuesday 6/5 Legs Week 3 Shock Day 2 Leg Press Machine 110 x 7, 5 120 x 7, 5 130 x 7, 2, 1 Step ups 20 x 30 20 x 30 50 x 8, 20 x 20 Lying Leg Ext. RP, 1 ¼, Drops 60 x 7, 4 60 x 7, 3 60 x 5, 50 x 4, 40 x 3, 35 x 3 Leg Curls 85 x 10 95 x 7, 3 95, x 7, 3 Glute Raise Triple Drops 87.5 x 10, 75 x 10, 62.5 x 10 87.5 x 10, 75 x 10, 62.5 x 10 Calf Cybex Machine 110 x 10, 90 x 10, 70 x 10 150 x 10, 130 x 10, 110 x 10 150 x 10, 130 x 10, 110 x 10
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Post by mrssully on Jun 7, 2007 6:30:42 GMT -5
Wednesday 6/6/07 Shoulders & Tri’s Week 3 Shock Day 3 w/Randy Overhead Machine Press 60 x 6, 4, 2 60 x 6, 4, 2 60 x Drop 4 x’s Around the Worlds (DB Side Lat-Front DB Raise combo) 8 x 15, 5 x 15, 3 x 15 10 x 12, 8 x 12, 5 x 12, 3 x 12 10 x 12, 8 x 12, 5 x 12, 3 x 12 Lying Ext ssw/Close Grip Press 45 x 12, 45 x 12, 40 x 12 45 x 12, 45 x 12, 40 x 12 Push Downs 50 x 100 RP
Protein Fat Carbs Calories 216.7 33.0 34.0 1353.0
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Post by mrbeefy on Jun 8, 2007 7:02:17 GMT -5
Nice Wo and Diet...coming along very nicely. How do you feel?
Do you have any posing pics from your show? I couldn't make the one you posted any bigger. I'm curious about your posing.
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Post by mrssully on Jun 8, 2007 7:39:23 GMT -5
Thursday 6/7/07 Back Week 3 Shock Day 4 Hammer Pulldown 110 x 6, 5; 90 x 6 100 x 8, 5, 3 100 x 6, 5, 2 Machine Row 80 x 7, 5, 3 90 x 5, 3, 2 90 x 4, 2, 2 Wide Machine Pulldown 130 x 5, 5, 3 130 x 5, 4, 3 130 x 5, 110 x 5, 90 x 5 Cable Row 90 x 4, 5, 3 90 x 5, 4, 3 90 x 5, 80 x 5, 70 x 3, 60 x 2, 50 x 2 Protein Fat Carbs Calories 216.7 33.0 34.0 1353.0 I haven't been doing any cardio, so I'm feeling kind of flabby Stopped cardio due to getting too frustrated trying to squeeze it in. I'll start up on cardio on June 18th after all the b-day parties this month. I plan on doing another competition in October, now that I have gone through the process I should be better prepared for this one. Pics: www.blnpa.com/Results/041407/041407Photos.htmlI'm about 3/4 of the way down, double click and the picture enlarges.
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Post by Karrie on Jun 8, 2007 12:42:48 GMT -5
Dot, Great wo's are usual for you. I think you are going to do better in this upcoming comp. You looked great in your pics....one thing I did notice when comparing photos with the other girls is that you slouch a bit, I think for this upcoming comp work on your posing/stances and I think you will do well. #smileycheeleader9un# Don't stress about getting the cardio in right now. Make sure you get it in when you are dieting for the show. Randy, you know better than myself, seems like an excellent trainer, he will try to make sure you are fitting it into your contest prep!!! ;D
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Post by mrssully on Jun 8, 2007 13:21:12 GMT -5
I definately should have practiced more and will practice much more this time. I'll also be more focused because I really want to do much better. Funny in everyday life I have the best posture around thanks to Grandma always hitting me in the back and telling me to straighten up LOL Randy is a great trainer, he doesn't ask you to do anything he doesn't do himself.
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Post by mrssully on Jun 12, 2007 6:35:36 GMT -5
Monday 6/11/07 – Chest & Bi’s Week 1 Power Day 1 Incl DB Press 30 x 6 35 x 6 (2 w/light spot) 35 x 6 (2 w/light spot) Flat DB Press 35 x 6 35 x 6 Decl DB Press 35 x 6 40 x 5 (woohoo!) BB Curl 50 x 2, 40 x 4 40 x 6 Hammer DB Curl 20 x 6 20 x 6 EZ Bar Curl 45 x 6 45 x 6
Protein Fat Carbs Calories 228.3 34.1 34.0 1415.0
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Post by RUBICON19 on Jun 12, 2007 21:14:55 GMT -5
Thanks Karrie.
Big Dot. The cardio will be long and hard this time. I wont take any excuses. So, you might as well save up the energy now. The focus right now needs to be on MORE INTENSE weight training. Time to make as many gains as possible.
BRING IT!!!
Oh yeah. About me not making peole do anything I wouldnt do. Ya got that right. I am SURE to torture myself to the point that no one in their right mind would ever dream of doing. What doesnt kill us, makes us stronger.
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Post by mrssully on Jun 13, 2007 7:15:03 GMT -5
Tuesday 6/12/2007 Legs Week 1 Power Day 2
Squat 180 x 6 240 x 6 240 x 6 Leg Press Machine 130 x 6 140 x 2 130 x 4 (ugly!) 130 x 6 Stiffs 95 x 6 105 x 6 105 x 6 Standing Calf 130 x 10 130 x 10 130 x 10 Leg Press Cybex 150 x 10 160 x 10
Protein Fat Carbs Calories 175.5 23.1 34.0 1088.0
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Post by mrbeefy on Jun 13, 2007 10:52:02 GMT -5
Looks good Dot!
How are you feeling on just over 1000 cals?
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Post by mrssully on Jun 13, 2007 12:57:05 GMT -5
I've actually been trying to work my way up to 1500, but it's been hard. I'll just continue to plug away at it.
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Post by mrbeefy on Jun 13, 2007 14:41:53 GMT -5
Got it!!!!
Funny...some people here are working there way UP........ Some of us are working our way DOWN!!! LOL!!
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Post by mrssully on Jun 13, 2007 19:09:43 GMT -5
LOL!
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Post by mrssully on Jun 14, 2007 9:09:52 GMT -5
Wed. 6/13 Shoulder’s & Tri’s Week 1 Power Day 3
Db Front Raise 15 x 6 20 x 6 20 x 6 Delt Press Machine 60 x 6 60 x 6 60 x 6 DB Side Lats 15 x 6 15 x 6 Push downs 80 x 6 100 x 6 100 x 6 Lying Ext. 50 x 6 50 x 6 DB ext. 40 x 6
Protein Fat Carbs Calories 188.6 32.6 55.0 1298.0
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Post by tiffany on Jun 14, 2007 9:55:42 GMT -5
Dot, your work outs are looking great and so is your diet. Sounds like you and Rubicon have your game plan all worked out and you will be more than ready for your next comp.
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