BiologyBabe 
"An EP by January; Fitness @ The ???; National Fitness @ Team Universe 2010; Fame and Fortune and tour buses by Christmas 2010... that's a helluva goal eh?"
|
|
Archive for February, 2008
Friday, February 29th, 2008
Wed., Feb. 27th, 2008
Chest/Rear Delt/Abs + Cardio
Incline DB Chest Press
35s x 15 35s x 15 35s x 15
Decline DB Flys
30s x 12 30s x 12 30s x 12
Cable Standing Flys
55 x 10 55 x 10 55 x 10
Seated Bent Over Rear Delt Flys
25s x 9 25s x 9 25s x 9
Standing Cable Face Pulls
60 x 10 60 x 10 60 x 10
Crunch on Fitball w/ 25 lb plate
3 sets 25 reps, slow and controlled
Hanging Straight Legged Raises
3 sets 10 reps, slow and controlled
Lying Straight Legged Raises
3 sets 20 reps
Cardio:
Walk/Run on treadmill
10.0% incline, 4.0 mph-6.5 mph x 35 minutes
um and feeling irritated today, so my humor is yucky…:EEK
ewwwww.. 
__________________
…MISC-tempered >:)
BodyBuilding.com Writer & Disciple
Trainer,Group Ex. Instructor,
Career Student, \m/MetalHead\m/ & Mama
NPC Figure 2008…
…28.5 weeks to 2008 TEAM UNIVERSE…
Posted in Training
Thursday, February 28th, 2008
 Monday, Feb. 25, 2008
Monday, Feb. 25, 2008
Back/Front Delt/Abs + Cardio
Rack-Chins (over-hand, wide grip) (Rest-Pause)
1×6 1×6 1×4 1×4
Seated (invisible chair) Low Cable Row (narrow grip)
75×12 75×12 75×12
Wide Grip Lat Pull Downs
70×12 70×12 70×12
Hyper Extensions w/ 25 lb plate
25×10 25×10 25×10 25×10
Seated, Incline Front BB Raise (super-narrow, overhand grip)
35×10 35×10 35×10
Standing DB Front Raises
25s x 9 25s x 9 25s x 9
V-Up on BOSU
1×20 1×20 1×20
Hanging Bent-Knee Raises (to chest)
1×10 1×10 1×10 1×10
Cardio: StepMill x 35m, FW/BW
Posted in Training
Monday, February 25th, 2008
Sunday, Feb. 24th
Post Sunday, Feb. 24th, 2008
Sunday, February 24th
Legs/Abs + Cardio
Backwards in smith machine waaay below parallel squats
Bar only (40 lbs)
1×20 1×20 1×20
Bar + 10s on each side
1×9 1×9 1×9
Box Step ups holding 20s in each hand
1×15 1×15 1×15 each side
Lunge Forward onto step bench, 3 risers per side
1×25 1×25 1×25 per side
Bench Prone Ham/Glute Raises
1×20 1×20 1×20 1×20
Seated Leg Curls, super narrow foot placement
70 x 15 70 x 15 70 x 15
Prone Glute Ham Raises Machine
87.5 x 10 87.5 x 10 87.5 x 10
Seated Hip ABduction, feet raised off rest
50 x 20 50 x 20
Decline Sit ups
2×35 2×35
Kneeling Rope Crunch
55 lbs x 12 55 x 12 55 x 12
Cable Kick backs, unilateral
55 x 12 55 x 12 55 x 12
Cardio
StepMill x 31 minutes Level 5, HRR 135-140
__________________
Posted in Training
Monday, February 25th, 2008
Saturday, Feb. 23, 2008
Saturday, Feb. 23, 2008
Cardio only
StepMill, Level 5, 31 minutes
HRR 135-142
Forward, backward, lateral each side interval
TRYING desperately to shrink this a** 
Posted in Training
Monday, February 25th, 2008
Feb. 22, 2008
OFF weights
Cardio
Treadmill incline run-walk intervals.
I didn’t run very fast, or high intensity, trying to keep cardio mild during the off-season. Trying to stay tight and strip muscle a bit, I thought adding some hill running in might help. I felt really heavy and lumbering 
Treadmill
Walked 3.5 mph, incline 9.0% for 4 minutes
Run 6.5 mph, incline 2% for 1 minute
35 minutes total
Posted in Training
Monday, February 25th, 2008
Feb. 25, 2008
* I am doing a weights (glutes/hams focus only) for legs on Sundays only and this on Thursday; as prep time nears, I will do the no-weight work out an additional one or two times per week to get my body tight…
No-weight (  ) lower body work + Delt + Cardio
Plyo Squats on and off step bench, with 4 risers under each side
3 x 15
Bottom-half Lunges w/ front foot elevated
3 x 15 each leg
Alternating multi-planar lunges onto BOSU ball
3 x 15 each leg
Super Wide Sumo squats w/ 40 lb DB held in center
3 x 25
Prone over fit ball glute extensions
3 x 15 each leg
Lateral Delt Raise
20s x 9 20s x 9 20s x 9
Seated Front Raise, hammer grip
20s x 12 20s x 12 20s x 12
Face Pulls
55 x 9 55 x 9 55 x 9
Cardio: StepMill, level 5 (keeping HRR at 135), 35 minutes
Posted in Training
Thursday, February 21st, 2008
 Wed. Feb. 21st
Wed. Feb. 21st
Chest/Biceps/Lateral Delt/Abs + Cardio
Decline DB Press
35s x 10 35s x 10 35s x 10 35s x 10
Standing Cable Flys
50 x 12 50 x 12 50 x 12
Incline DB Press
35s x 10 35s x 10
Push-ups w/ toes on ball
3 x 9
Seated EZ Bar Preacher Curls
45 x 15 45 x 15 45 x 15
Standing Cable Unilateral Curls
20 x 15 20 x 15 20 x 15 ~ each arm
Standing Alternating DB Curl
25 x 8 25 x 8 25 x 8
Seated Lateral Delt Raise (machine)
55 x 12 55 x 12 55 x 12 45 x 17
Decline Plate loaded Sit ups
1×20 w/ 25 lb plate
1×20 w/ 25 lb plate
Bench V-ups
1×20 1×20 1×20 1×20
Cardio
StepMill FW/BW in 5 minute increments for 31 minutes
Posted in Training
Wednesday, February 20th, 2008
 Tuesday, Feb. 19th
Tuesday, February 19th 2008
This is always an off-day for lifting. At the most I will do Cardio and abdominal work. I have always trained Tuesday nights at the gym and am too distracted and cramped for time to get a good lift in.
Cardio: 31 minutes/home/Elliptical (momentum powered evil hate machine  )
ABS
(TUT) Boxer Bicycle x 30 seconds x 3
(TUT) Straight Legged Raise, feet flexed 30 seconds x 3
Straight Legged Crossed Ankles standard sit up x 42 (F)
Diet: I missed a meal or two
Water: only got in 1/2 gallon 
Supps: always perfect
Mood: irritated 
Posted in Training
Tuesday, February 19th, 2008
Training: Monday, Feb. 18th
Monday, February 18th
Back/Triceps/Abs + Cardio
I am training my upper body a bit different than my lower; I am still going moderate-heavy on back and keeping the reps around 12 for 4 sets.. I will start training back to failure for 4 sets next time I lift back.
Rack-Chins (RP) ~ overhand, wide grip
1×7 1×5 1×5 1×4
Unilateral Bent Over DB Rows
45s x 9 45s x 9 45s x 9 Seated Narrow Grip Low Cable Row ~ full parallel sit with no chair, balance sit 
120 x 12 120 x 12 120 x 12 Bodyweight Triceps Dips on Captain’s Chair ~ (RP)
1×8 1×7 1×4 1×3 1×3 1×3
Reverse Grip Unilateral Triceps Extensions
30lbs x 9 30 x 9 30 x 9 (each arm)
Standing/Split Stance Overhead Cable/Rope Attchmnt. Triceps Extensions
55 x 9 55 x 9
(TUT) Boxer-Bicycle (fists next to ears)
1 minute 1 minute 1 minute
Reverse Torso Curls w/ med ball between knees
1 x 30 1x 30 1x 30
(TUT) Power-Scissor Abs (tempo: 1/1)
30sec 30sec 15sec
Cardio: 32 minutes ~ StepMill; FW/BW in 5 minute increments
Diet: 100%
Water: 100%
Mood: meh
Posted in Training
Sunday, February 17th, 2008
Sunday, Feb. 17th
Sunday, Feb. 17th
Legs/Abs + Cardio
*just for the record I still miss training legs heavy; this high rep stuff is not for me
Cardio (in the AM; NOT fasted; after morning shake)
Super-Wide, toes out, deep sumo squats w/ BB only
45 x 25 45 x 25 45 x 25
BB Straight Legged Deadlift
60 x 15 60 x 15 60 x 15
Wide, heels on plates, sumo 3/4 squats w/ 45 lb DB in hand
1×15 1×15 1×15 1×15
Seated Leg Curls~feet together, fully flexed
70 x 15 70 x 15 70 x 15 70 x 15
Prone Glute Ham Raises on end of bench, feet flexed, heels touching
1×20 1×20 1×20 1×20 1×20
Super-slow seated hip ABduction (super light weight)
50 x 20 50 x 20 50 x 20
Super slow Bicycle, hands next to ears (boxer-style)
(TUT) 1 minute 1minute 1minute
V-Ups on BOSU Ball
1×10 1×10 1×10 1×10
Cardio: 31 minutes StepMill; HRR 130-135; L5-6
Posted in Training
Sunday, February 17th, 2008
February 16th, 2008Delts/Abs + Cardio after training clients all morning
Seated Overhead DB Press
35s x 12 35s x 12 35s x 12
Incline BB Front Raises/Narrow Overhand Grip
40 x 15 40 x 15 40 x 15
Standing Front Raise
20s x 12 20s x 12
Standing Lateral DB Raises
20s x 9 20s x 9 20s x 9
Seated Lateral Raise/Machine
55 x 9 55 x 9 55 x 9
Bent Over Rear Delt Fly
20s x 15 20s x 15 20s x 15
Bench V ups w/ 5 lb med ball between knees
1×20 1×20 1×20
Hanging Bent Knee Raises/Slow to Chest Height
1×12 1×12 1×12 1×9
Decline no weight sit ups
1×25 1×25 1×25 1×18
Cardio x 33 minutes; HRR 135-141; StepMill
Posted in Training
Sunday, February 17th, 2008
Friday, Feb. 15th
Cardio x 30m Treadmill Incline 12.0% Speed 3.8; HRR 132-140
No lifting today
Took German Shepard on a 45 minute walk; and she is crazy hyper so its a bit of a challenge (= work out  )
Posted in Training
Sunday, February 17th, 2008
 Feb. 14th
Thursday, Feb. 14thSeated Leg Curls
70 x 15 70 x 15 70 x 15 70 x 15
Prone Glute Extensions/Uni
70 x 15 70 x 15 70 x 15
Seated Hip ABduction/Slow + hold for 5 count every rep
55 x 20 55 x 20 55 x 20
Lower Body Dynamic Circuit (Do in sequential order to completion and then start again at beginning; repeat three times…very little rest;
Super-Wide Plyo Jumps onto step bench w/ 3 risers under each side
3×15
Alternating reverse roundhouse kicks over 3 feet high risers
3×15 (each leg)
Sumo squat (come up only 3/4 of the way) w/ heels on plates holding a 45lb DB
3×15
Prone on end of bench Glute-ham raises (aka bench humpers )
3×15
Iso Sit; Full Parallel
30 seconds 45 seconds 60 seconds
Straight Legged Raises/abs
1 minute (TUT)
Cardio x 31 minutes; StepMill/Stepper HRR 130-135
Diet: 100%
Water: 100%
Mood: ok
Posted in Training
Sunday, February 17th, 2008
Training: Feb. 13, 2008
Training: February 13th, 2008
Back/Triceps/Rear Delt/Abs + Cardio
Bent over DB Uni Rows
40s x 9 40s x 9 40s x 9 40s x 9
Seated Low Narrow Grip Cable Rows
70 x 15 70 x 15 70 x 15
NO Assist Triceps Dips on Captains Chair
1×8 1×5 1×5 1×3
Decline EZ Bar Skull Crushers
55 x 12 55 x 12 55 x 12
Standing Cable Face Pulls
60 x 15 60 x 15 60 x 15
(TUT) Power Scissor Abs
1 minute 1minute
(TUT) Slow Bicycle
1 minute 1 minute 1 minute
Cardio: StepMill Level 6 (HRR 132-138) x 31 minutes; BW/FW/Lateral in 5 minute increments
Posted in Training
Sunday, February 17th, 2008
Posted in Training
|
Leave Comment