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4 weeks of class left; start dieting in 2-3wks
Haven't been on and I'm sorry I have soo many to get back to. Just been exhausted.
Down to about 130.6lbs as of last week, some due to my fault the week prior (missing meals, etc). Made that up with some great cracked pepper Triscuits and water retention, haha. But when I was measured I was told that I didn't lose any muscle... thank god. I was told that in approx 2-3 weeks I will start dieting, using a different approach this year: carb cycling and/or one(ish) days on the diet, one(ish) days off the diet, etc. Much to my happiness - I was also informed that I may not have to RUN for cardio (hate it most of the time). Since I did everything "right" this time (very little to no cardio, lifting heavy, eating a LOT) I don't have to haul ass like before. YAY!
Workouts have remained fairly the same. She is incorporating a new set/rep scheme starting this week - with certain exercises, 6 sets of 6 reps. Each week I will be adding 10% weight to those exercises. It gets TOUGH after the 3rd or 4th set. I'll post the 2 newest chest/tri/core and leg/shoulder/core workouts below. Really, not too much has chanaged at athis point... prior to these workouts, still giant- and super-setting a lot.
I loved the leg workout below. It had been a few weeks since I really pushed it on leg day - lot of knee pain and somethiing was up in my hips. I have had to take a few muscle relaxers over the past weekends for my back - don't know what's up so I went easy when I lifted on Friday (back/bis). Not so bad today. I can't be breaking already LOL.
Other than that... ready for classes to be over. Oh, and it's NICE to finally be "accepted" by the big dogs (aka huge guys who powerlift / old school lift / strongman stuff etc) at the gym. There's a group of HUGE men who are always in there over the weekend when I go in doing crazy heavy squats, deadlifts, and the like. They know their stuff... and guess I finally proved my stuff as they talk and joke with me now 
One even is trying my ab work - never thought I could get a guy to do a pike or v-up, etc. But I was told that I was fun to watch because of my variety in lifting and that I was one of the very few women in there who looked fit and like they knew what I was doing... huge compliment in my eyes. They aren't so scary...
Switched up the protein source this week too, to turkey - tilapia - and pollock. Not sure I'm going to eat the pollock (fish) though: baked it and I don't like the texture. carbs are still a mixture of brown rice, peas and corn. Veggies still broccoli and cauliflower. It's very important in these next few wks that I eat EVERYTHING, since shortly dieting will begin and that is based off of what I'm eating now.
Gotta go back to studying... have a great night... missed ya and I'll get the info to everyone soon who asked
CHEST AND TRICEPS
Smith Bench Incline Press __35_ lbs. each side for 6 reps Use a wt. where the 6th rep is tough, but you can do all 6 |
End of Bench PIKE x 20 reps (add dumbbell betwn. Feet) |
| Assisted Dips 6 reps Use only assistance needed to get 6 reps 3 sets (14 - 8lbs assist) |
Stability Ball Exchange x 10 reps â?? keep lower back down (Ball starts in hands â?? exchange to ankles â?? repeat) Â |
| Smith Incline Press _40__ lbs. each side for 6 reps 4 sets |
Seated on BOSU, side to side with 5 lbs. plate exchange using CORE to rotate. 16 total, alternating sides |
| Triceps DIPS with hands on bench x 10 reps SUPERSET with Triceps Push-downs with ROPE x 8-10 reps 3 sets |
Rope Crunch CENTER x 15 reps |
| Triceps Push-ups with hands on FLOOR to fatigue THEN MOVE TO HANDS ON BENCH (Knees up/down) Reps to fatigue KEEP ELBOWS NEXT TO BODY. Push out of triceps. 3 sets |
Center Crunch with feet on wall and back BALL Hold 5 lbs. (or more??) plate at chest 10-12 reps SLOW |
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LEGS/SHOULDERSÂ Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â CORE
Step-Up Knee Lift and Balance 15 lb. dumbbell each hand 10 reps each side    |
Stability Ball Exchange (alternate SB legs to anklesâ?¦.) Keep lower back pressed to floor and abs tight. SLOWÂ 10 reps |
| Squats at Squat Rack __70+40__Wt. for 10 reps Last few reps should be hard 3 sets |
10lb. plate at head â?? TOTAL BODY CENTER Crunch 15 reps FINISH WITH 10 pulses to the center. |
| Leg Press Machine (to keep knee stable) Med/Heavy wt. for 10-15 reps LEG WIDE 3 sets |
Side Crunches on the BENCH â?? Ball Overhead 10 reps each side SLOW Â |
| Leg Extensions DROP SET Heavy x 5 reps, Drop wt. for 5 reps and drop again for reps to fatigue 3 sets |
End of Bench TUCKS â?? Dumbell at feet Pull Knees into chest and hold â??crunchâ?? â?? breathe out. 15 reps |
| Deadlifts with 45lb. bar + __25__ lb. plate each side x 10 reps SUPERSET Leg Curls Drop for approx. 10 reps/fatigue 3 sets |
Crunches with feet on WALL and back on Stability Ball 15 reps to CENTER â?? Breathe out while crunching  |
| Lateral Shoulder Raises Cable x 10 reps each side 3 sets |
Alternate sides |
| Shoulder Press Machine HEAVY x 10 reps SUPERSET with Full Circle Dumbell Shoulder Raise to Overhead Press 12-15 lb. dumbbells approx. 5-10 reps 4 sets |
Center Crunch with feet under BENCH and ONE 7lb. dumbbell between both hands. Crunch up FULLY and raise DB to ceiling. Lower slowly. 10 reps |
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Wow! I love the new workouts- thanks for posting them!
And that is awesome that those guys "accepted" you! When i train it's early in the morning so I'm just surrounded by the cute old men! LOL!
whoa, whoa, whoa....RUNNING???? who does that? Haven't you ever watched Ronnie Coleman..."good 'ole walk on the treadmill, for a hour"
I love the variety of your workouts. Damn sure I'd be one of the guys watching you and learning.
I haven't been on here regularly myself... same reason, staying busy away from the Internet. If you don't post pictures of your trophy, though, we're gonna be mad. lol.
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