superstar34’s BodyBlog

Yeah I was feelin it already by Super #2. And if I see ONE MORE chick READING A BOOK (HELLO??!!!!) on the bitch bench (ad/abductors ladies, yeah ur always on those) I’m gonna I don’t know what, breathe count to ten Christen….haha no seriously I had a GREAT workout and feel SO much better after the crazy past few days…..

Legs
Super #1 4 sets of 12
Barbell Squats 85, 105, 125, 145lbs
Traveling Lunges hold 10lb plates (40 steps total each set)
Super #3 4 sets of 12
Vertical Smith Leg Presses 195lbs each leg (12 reps each leg each set)
Wall Sits (90 degrees NO HANDS ON LEGS!) 1min, 1min 15 sec, 1min 30sec!!, 2mins 30 secs!! (yes im a masochist)
Super #4 4 sets of 12
Single Leg Extensions 30, 30, 35, 35lbs each leg
Single Lying Hamstring Curls 20, 25, 30, 30lbs each leg
Super #5 4 sets of 12
Fixed Bar Sumo Deadlifts 80, 90, 100, 100, (high as those went)
Fixed Bar Roman Deadlifts  80, 90, 100, 100lbs
Super #6 4 sets of 12
Seated Calf Raises with 45lb plate
Standing Calf Raises 35lbs

Thats all the time I had for tonites workout. So here iiiiiiiiiiiiiiit is:

Warmup: Run 1 mile in 8 mins.

4 sets of 12
Dumbell Chest Press 55, 65, 80, 90lbs
(REAL) Pushups 15 each set
Bench Crunches

4 sets of 12
Smith Squats 85lbs
EXPLO Stepups 12 each leg
Floor Leg Raises 15 each set

Yeah so A LOT of changes have and WILLLLLLL be going on in the next month and speaking of I’ve been LAZY with the el blogging cause, well, I’ve been busy with LIFE!!!! Yeah excuses excuses….anywho, so I’ve been out of the country for the past week and can say I’m NOT happy to be back in Texas again…*whoooooooooooooooooooooo* Will explain laterrrrrrrr……….

So I still have been resistance AND MMA training but I’m not going to go back and post workouts from the past 2 weeks….so I’m starting back up with today’s….I have been feeling in a funk all day today (creepy nitemares included) so after my PM client asskickings, I kicked my own and even accidentally made some personal records, YAYA!!! Here it goes:

Shoulders, Arms, Abs (weight amts TOTAL for each set)

Super #1 4 of 12
Dumbell Military’s  40, 45, 50, 60!!lbs
Dumbell Incline Alt. Curls 30, 40, 45, 50lbs
Barbell Incline Skulls 45, 45, 50, 60lbs

Super #2 4 of 12
Dumbell Alt. Front Raises 25, 30, 35!!, 45!!lbs
Dumbell Standing Hammer Curls 25, 30, 35, 45lbs
Dumbell Flat Skulls 25, 30, 35, 45lbs
Bench Leg Raises (Butt hangin off bench so harder) 25 reps each set

Super #3 4 of 12
Cable Lateral Raises on Cable Cross 10lbs each arm
Cable Curls 20, 25, 30, 35!!lbs
Cable Kickbacks 15, 20, 25, 25lbs each arm
Ball Leg Raises 25 reps each set

Run at 6.0mph for 5 mins…..

Yep so anywho, after recovering from a retarded sucky nitemare this morning I shook it off and went to the gym for training and learned some new grappling stuff and wraaaastled with one of my teammates Miguel who is a really good wrestler and is a great teacher!!

Then later tonight I had a great Arms & Core Workout before my PM Asskickings:

Super #1 4 of 12
Deads (Light to work out the soreness) 80lbs
Sumo Deads 80lbs
"Kettle" Tosses (with a dumbell, no kettles in this fru fru gym) 55, 60, 65!, 65lbs
Seated Dumbell Curls 30, 35, 40, 50lbs total each set!!!
Flat Dumbell Skullcrushers 30, 35, 40, 40lbs total ea set

Super #2 4 of 12
Cable Cross Alt. Supermans 25lb each arm
Tricep Rope Extension 50lbs
Cable Curls 25lbs
Cable Kickbacks 20lb each arm

Super #3 4 of 1 min
Farmer Walks holding 45lb dumbells for 90lb total
Stability Ball Leg Raises (holding onto handle on cable cross)
Hanging Knee Raises
Side 2 Sides

So I accomplished my goal this weekend of basically turning myself into a walking (gimplike by the way) bruise!!! Basically the ONLY thing on me NOT sore is my hair, toes, biceps, and abs so I went to the gym and worked out my abs and then swam laps in the pool which I have not done in over 2 years! I used to swim competitively in high school and I still have some of my suits so I wore one of those (still fits, yaya!) and holy hell am I tired right now typing out this blog but its a good tired!! Swimming is not great for bodyfat reduction (which is why I haven’t bothered with it for bodybuilding for the past 2 years) but it IS perfect for endurance and stamina which goes PERFECT with my training now!! So for now I will keep with the swimming at least once a week just to change it up!

Here’s the workout:
Abs
4 sets of 15
Hanging Knee Raises
Decline Leg Raises
Stability Ball Crunches
4 sets of 1 min
Bicycles
Side 2 Sides
Floor Leg Raises
SWIM:
Swam a 500 (which is 500 yards or 20 lengths of the pool freestyle)
Sprints: 25 yds (one length each) getting 30 seconds to complete each sprint for 10 total
DONNNEEE…………

Okay so today was leggggsss YAAAAY….I’m really trying to make myself feel like a huge bruise by Monday and now I’m halfway there! My chest and triceps are SOOOO sore and it feels AWESOME (yaya, I’m sick like that)….

Super #1 4 sets of 12
Smith Squats 105, 125, 155, 175lbs
Romanian Deads 105, 125, 145, 145lbs
Plie Squats (Holding 35lb plate) 20 each set
Super #2 4 sets of 12
Sumo Deads 105, 125, 155, 155lbs
Egyptians (Holding 25lb plates for 50lb) 40 steps total each set
Lying Hamstring Curls 50lbs
Super #3 4 sets of 15
Plyo Stepups (Holding 15lb dumbells) 15 stepups each leg
Sumo Traveling Lunges (Holding 30lbs) 30 steps total each set
Burpees (A Sprawl+A jump squat) 10 each set
Super #4 3 sets of 1 min
Neck Bridges (on toes no hands!!)
Butt/Hamstring Iso’s (I dunno wat to call these!!!)

So today and the next 2 days I have OFF from my MMA training (YIKES!!!!!!!!! Breathe count to ten Christen) so I will be resistance training the next couple of days YAAY….tonite was Chest and Tris:

Super #1 4 sets of 12
Incline Dumbell Press 60, 70, 70, 80lbs
Incline Barbell Skullcrushers 45, 50, 50, 60lbs
Pushups (The REAL ones thanks!) 20 each set
Super #2 4 sets of 12
Assisted Dips 36lbs (level 6)
Tricep Dip Machine 60lbs
Pushups (yep, REAL) 20 each set
Super #3 4 sets of 12
Cable Uprights 20lbs
Cable Tricep Kickbacks 10lb each arm
Floor Crunches
Super #4 4 sets of 15
Leg Raises
Oblique Crunches
Reverse Crunches

So today when I woke up to train my am clients I still felt like I had been hit by a truck from the past two days of training at the gym so I actually made myself rest today (resistance training included) to avoid the terrible O Word, (OVERTRAIN, YIKES!!)…..BUT the rest of the week through Saturday its ONNNN…..so yeah here’s what my legs currently look like ahhahaha…..

Wow its been AWHILE, since I’ve blogged. Part of my hesitation in the past couple months to continue to blog about my training is because I haven’t felt like I quite belong to bodybuilding.com anymore….My training has completely changed, I’m not trying to alter my body composition any longer like that of a bodybuilder….I am now a fighter and will stay that way until, well my body gives out =0). The past couple of months have been a life-altering experience with many more changes soon to come…..I’m very excited now because my training with Duane has moved from his house to Sam Hoger’s MMA gym and so now I’m getting to experience training/sparring with new fighters, be IN a ring and experience the new world of HEAVY BAG hitting. WOOO its tiring but FANTASTIC. AND I’m the only GIRL and I’m cool with that!! =0) I train right along with the other dudes and they treat me NO different than the other guys.

Now back to my bb.com dilemma, someone made a good point, that there are countless people on this site that are here for many reasons, to get good advice, support from others, and compete in many other sports besides bodybuilding…So I’m cool with that…I still feel like I can contribute to the site in many other ways than I have before!! So now that we’re in the gym I’m going to be taking vids of some of the interesting stuff we get to do everyday! woot!
Yesterday I got to swing the sledgehammer on a tractor tire and today my back is SOOOO sore….haha….okay anywho, thanks to you Dejan, I feel better about continuing my progress here on the site! Okay time to go put some more BAND-AIDS on…..ahahahahahaha……