dvsness 
"To have a healthy pregnancy and come back to the stage better than ever!"
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Archive for the 'Training' Category
Friday, March 20th, 2009
I am behind in my journal again, dammit. This workout was a few days ago so I don’t remember the weights.  I did go pretty light and was just concentrating on really squeezing on the contractions.
Cathy LeFrancios
Back/Traps
Warmup sets omitted, Nitro Fire taken pre-WO
Seated Cable Row
bicycle grip
Lat PullDowns
close triangle grip
Single Arm Rows
low pulley
Hypers
25sx12 x3
Low Pulley Rows
dropset
Plate Shrugs
45sx12 x3
BB Shrugs
135×10 x4
Posted in Training, Supplements
Tuesday, March 3rd, 2009
Definitely sore in the legs and glutes despite doing less volume than the previous month. This chest workout was weak as hell. I was not impressed. I guess too much work and not enough sleep will do that to you… I’m taking REM tonight so I can sleep through crazy kitten’s antics and Dan’s snoring.

2008 Arnold Amateur LW Winner Jo Stewart
Chest/Calves
Warmup sets omitted, Nitro Fire taken pre-WO
Inc Smith Press
smith+90×8, +90×10 x2
Pec Dec
last rep held 10 seconds, slow release
70×12, 85×10, 100×8
Flat DB Press
45sx10 x3
Inc DB Fly
25sx10 x4
Rotary Toe Press
110×10 drop 90×10 drop 70×10
Hybrid Calve Training
bodyweight stuff
Posted in Training, Supplements
Thursday, February 26th, 2009
Due to financial complications, I am back to doing my own training for a bit. I am using what I have learned from Hany to improve my workouts, but I have lowered the volume a bit.

Legs/Forearms
Warmup sets omitted, Cardio Blast taken pre-WO
Box Squats
135×10, 185×6 x3
Leg Press
450×12, 540×9, 630×8
Walking BB Lunges
60×14 paces x4
Prone Curls
65 x 21’s x 3
Grip Machine
45×4
The grip machine was pretty cool. Now that I’m doing BB I need to work on my forearms.
Posted in Training, Supplements
Tuesday, February 10th, 2009
Arguing that a good workout in at the gym can be taxing enough, the governor’s plan to raise taxes on health clubs is gaining some strong opposition from the fitness industry and enthusiasts throughout the state. NY1’s Health and Fitness reporter Kafi Drexel filed the following report.
Governor David Paterson has proposed to boost the sales tax on health club fees and services four percent to raise more money to fix New York’s ailing economy. Yet many gym members would be feeling the burn in their wallets.
"I think it is ridiculous. I think you should tax fat food and tax pollution, something that is more negative," says gym member Susan Cappozzoli.
"If anything, they should be subsidizing gym memberships and decreasing gym memberships so you could encourage people to go to the gym and avoid obesity and other health issues,? says gym member Joel Feliciano.
Analysts from the International Health, Racquet and Sportsclub Association say an additional tax would be just yet another financial hurdle for new fitness club memberships, which have already decreased in some areas because of the economy.
The fitness industry is also reacting by lobbying against the tax in Albany. Clubs like Equinox have been emailing members on-line, encouraging them to ask lawmakers to block the tax.
"We think the tax is just a big disconnect from Governor Paterson’s direct state policy of promoting a healthy lifestyle," says Equinox chief operating officer Scott Rosen.
Paterson previously said he would tax sugary sodas to help fight obesity, but some wonder whether taxing gym memberships will undo his health advocacy.
"New York State spent $1.6 billion last year for health care costs for obesity. To have this tax discourages maintaining a well-balanced diet and health and fitness," says Senior Vice President David Kastin of Town Sports International. "I would double up the tax on sodas and leave fitness clubs alone."
State health officials are defending the tax proposal, which is still subject to approval by the State Legislature.
"The tax on health club memberships is something we’re doing to raise revenue. There’s plenty of other ways as [State Health Commissioner Richard] Daines said, that folks can get out and exercise, particularly children," says State Deputy Health & Human Services Secretary Joe Baker.
Rosen says that argument leaves a lot out of the equation.
"Many of our members can’t do it on their own," he says. "They need our energy or our space, or our equipment or our staff and our trainers, our group fitness programs. So it’s not just about, ‘Where do I exercise?’"
[url]http://www.ny1.com/Default.aspx?ArID=93706[/url]
Discussion here: http://forum.bodybuilding.com/showthread.php?t=114069101
Posted in Training, rant
Tuesday, December 16th, 2008
Tina Chandler
Since I last updated, I’ve trained Delts, Arms, and Legs… alone with Abs and Calves here and there. Cardio too (yuck). Between eating more, weighing more, and doing a higher volume of training, I am a very sweaty person these days.
‘Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work.
-H.L. Hungt
Posted in Training
Thursday, December 11th, 2008
Anja Langer
Back, Traps and Abs training. Killer lat pump doing high face pulls for 7s. Got all of my food in somehow. It’s remarkable how much I am eating.
There is no pillow as soft as a clear conscience.
-John Wooden
Posted in Training, Supplements, Nutrition
Friday, December 5th, 2008
Marja Lehtonen
I was forced to take yesterday off because of a migraine.  Legs and chest are still sore. Calves are not!
Focus!
If you chase two rabbits, both will escape.
Posted in Training
Wednesday, December 3rd, 2008
I trained Delts and Calves on Thursday, Arms and Abs on Friday. Due to traveling for Dan’s show, I was unable to train this weekend. Legs and Abs yesterday. OUCH!

Tammy Patnode
Supplement Stuff
As per Hany, I am taking Prolab Glutamine 4x/day - upon waking, pre-WO, PWO and before bed. I am taking Creatine and Humino MAAX pre-WO and PWO. My staple supps (vitamins, fish oil, etc) remain as they were.
Training Stuff
While I can’t tell you my training these days (pay Hany for your own! ), I’ll tell you my 7s:
Delts: Machine Side Raises and Rev Pec Dec
Arms: Low Cable Straigh Bar Curls and SkullCrushers
Legs: Hack Squats and Kneeling Curls
Hany has me pushing the bar toward the back wall rather than straight up on the Skulls. This shit is tough!!

Lori Steele
Of course, I can’t tell you what I’m eating either, but count the meals! Trust me, they are BIG too!
Meal 1
Meal 2
- PRO +CHO + VEG MEAL
- Migrelief
Meal 3
- PRO + CHO + FAT MEAL
- Vigor
Meal 4
Meal 5
Meal 6 (PWO)
Meal 7
Random thoughts:
I have a lot of work to catch up on at the office, and I seem to be up late since I have a huge volume of food to cook these days!
As long as I have a desire, I have a reason for living. Satisfaction is death. We must find a great reason to wake up every morning!
Posted in Training, Supplements, Nutrition
Tuesday, November 25th, 2008
This is most likely my last workout of my own accord. I have a Prolab demo tonight and Hany becomes my boss on the 26th.  I pretty much whooped my own ass despite being very sleepy. Nitro Fire + FST-7 = ridiculous pumps! Wide grip pulls were weak - it has been a LONG time since I’d done anything with a wide grip. I held the flex during my 30 second FST-7 breaks.

Barbara Fletcher
Back/Abs
Warmup sets omitted, Nitro Fire taken pre-WO.
Wide Grip PullDowns
80×12, 90×10, 90×10
BB Row
90×8, 90×10, 100×8
Hammer Strength Single Arm Row
90×12+12, 100×8+8, 100×8+8
Straight Arm PullDown
40xFST-7
Crunches
20, 20, 20
Hanging Knee Raise
20, 20, 20
Posted in Training
Tuesday, November 18th, 2008
Alright… here it is, leg day with DVSNESS and FAITH FITNESS. It was kind of funny - she’s all dieting and training in a sports bra, I’m bulking and in a baggy Prolab T shirt.

Rita Rae
Legs/Forearms
Warmup sets omitted, Cuts II taken pre-WO.
Low Placement Leg Press
+90×15, +180×15, +270×12, +360×8
Squat
115×8, 135×8, 155×8
Leg Ext
50×12, 50×12, 50×12, 50×12, 50×10, 50×12, 50×12
Prone Curl
50×15, 55×15, 60×15
SLDL
95×10, 115×10, 115×10
Seated Curl
70×10, 70×10, 70×10, 70×10, 70×10, 70×10, 70×10
Palm Down Bar Wrist Curls
9×10, 15×10, 15×10 *superset*
Palm Up Bar Wrist Curls
9×10, 15×10, 15×10
Posted in Training
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