✿ .♥*`✿`*♥. ✿IFBB Physique Pro Tracy Bodner on HALO4HER✿ .♥*`✿`*♥. ✿

✿ .♥*`✿`*♥. ✿IFBB Physique Pro Tracy Bodner on HALO4HER✿ .♥*`✿`*♥. ✿

Aloha! Reading everyone's log got me inspired to start one here.

A little history on me. I am married (to ParadiseCup) and we have 3 kiddos. I was born and raised in Hawaii and moved to Colorado in '97. My hubby and I are NPC Chief Judges for Co. I currently compete. I have done both bb'ing and figure. I competed in '08 and '09 in bb'ing at the USAs in Vegas, but I'm just a little too small to be competitive at the national level so I decided to go back to competing in figure this year and I guess bring in a "softer" package since that is usually what hurts me as my body likes to come in hard. Although may I add, my body does not look good soft, so having to fit the figure criteria sucks.

This year I competed at my state show and won the Open B class. I then went on to Atlanta in Oct and competed at the Nationals, but didn't do so well. Bringing in a softer package was our goal so nutrition was manipulated quite a bit allowing me to eat bagels, kiddie cereals post workout, homemade lean beef chili....but I was told by a few judges that I was still a little too hard and carry too much muscle for figure.

My off-season weight is about 125lbs. give or take a few pounds. Although I feel really good at 120lbs. Stage weight for figure is about 112lbs. BB'ing, about 108lbs. I am 5' 2".

The NPC has created a new division for next year called Women's Physique. Which is being sold as "girls that are too big for figure, but too small for bb'ing", bascially. So I think I fit right up that alley. Super excited about this. Just for 2011, you do not have to qualify at your local level for Physique and I can just go onto the national level which they are Physique at 6 national shows next year and also giving out a few Pro cards.

My training goals is just to train and maintain my physique at the moment. I do not put on muscle easily so I am just training and not too worry about getting too big as that is pretty impossible for me.

I just started a new training program called Max OT. I've done DC training for many years and LOVEd it! Earlier this year I did a cycle of FST-7 and loved that as well. I thrive on "planned" workouts so these 2 programs worked amazing for me. So far I am liking MAX OT as well. I am not afraid of training hard and I love lifting heavy. I love challenges and love to challenge myself at each workout and like the DC training concept of "beating the logbook".

I'm going to start my log of my updating my Max OT workouts from Day 1 so bear with me.

Oh and sorry. Didn't mean to write a book here.

Mon. 11/15

Day 1 of Max OT. I'm modifying it to fit my schedule and also some exercises that I am not able to do due to tendonitis. I hate doing that on a new routine, but sometimes you gotta do what you gotta do. I am liking the concept of this training. First day went well. Guess I was trying to find my baseline. Did pretty good.

Pm/30 mins cardio

Shoulders and Tricep--

Shoulders-

Smith Presses to Front: (3 set/ 4-6 reps) (weight not include bar)
75/6
80/6
85/4

Seated DB Press: (2 sets/ 4-6 reps)
40/6
45/5

Standing DB laterals: (2 sets/ 6-8 reps)
22.5/10
25/8

BB Shrugs: (2 sets/ 4-6 reps)
225/6
225/6

Upright Rows: (2 sets/ 4-6 reps)
60/8
65/6

Triceps-

EZ Cable Pushdowns: (2 sets/ 6 reps)
90/8
100/4 (too heavy)

Rope Overhead Extensions: (2 sets/ 4-6 reps)
70/6
70/6

DB Kickbacks: (1 set/ 6 reps)
27.5/6

Thurs. 11/19

Am cardio 45 mins. and Pm cardio 30 mins.

2nd day of Max OT. I really like it so far. I like that I'm only striving for 4-6 reps on most exercises, which at first is kind of weird because I'm so used to 8-12 reps. But I'm getting used to it real quick. Also kind of agree about the part where when you get onto your 2nd exercise why are you doing "warm-up" sets when you are already warmed up. Just get into your heavy set.

Back/Biceps

Back-

Pulldowns to front: (3 set/ 4-6 reps)
140/6 (could do more)
150/5 (I could barely get weight/bar down to start. haha)
150/5

Seated Cable Rows w/ D attachments: (2 sets/ 4-6 reps)
130/6
150/4

Rack Deads: (2 sets/ 4-6 reps)
225/6
315/3 (too big of jump)

*(suppose to do Hyper-extensions, but usually after that I can barely walk so I decided to do them at the end of biceps)

Biceps-
Curl Bar: (2 sets/ 4-6 reps)
60/6
70/4

DB Curls: (2 sets/ 4-6 reps)
25/6 (could do more)
30/6 (felt good)

High Cable Curls/2 arms: (1 set/ 6 reps)
40/8

*Hyper-extensions/weighted: (2 sets/ 4-6 reps)
BW+25#/ 10
BW+35#/ 6

Fri., 11/20

Am cardio 45 mins. Last session for the week.

Great leg day. Before I got in the gym, I was studying my plan for my first Max OT leg training. I realize that I am only doing ONE exercise for hamstrings. Hmmm...interesting. We shall see how this goes I said to myself.

Ooooo, I swear, if your intensity levels are HIGH and you are in the zone.
This workout will challenge you! Had an excellent training session!

Legs-

Quads-

Smith Squats: (3 sets/ 4-6 reps) (don't know counter weight so these are just weights added onto bar)
210/6
210/6
215/5

Leg Press: (2 sets/ 4-6 reps)
360/6
450/5

Hammies-

DB SLDL: (2 sets/ 6 reps)
60/6 (light)
70/6 (light)

Calves-

Standing Hoist Calf Machine: (2 sets/ 6-8 reps)
220/8
240/8 (light)

Hoist Rotary Calf: (2 sets/ 6-8 reps)
240/8
308/8

Mon. 11/22

Pm cardio 30 mins

MaxOT-2nd week.

Shoulders/ Traps and Triceps--

Shoulders-

Smith Presses: (just weights) (3 set/ 4-6 reps)
80/6
85/6
90/4 (Last time 85/4)

Seated DB Press: (2 sets/ 4-6 reps)
40/6
45/6 (Last time: 45/5)

DB Side Laterals: (2 sets/ 6-8 reps)
25/10
27.5/7 (Last time:25/8)

BB Shrugs: (2 sets/ 4-6 reps)
235/6
255/6 (Last time: 225/6)

EZ Upright Rows: (2 sets/ 4-6 reps)
70/8
75/6 (Last time: 65/6)

Triceps-

EZ Pushdowns: (2 sets/ 6 reps)
95/6
105/6 (Last time: 100/4)

Rope Overhead Extensions: (2 sets/ 4-6 reps)
75/6 (cables were stuck. changed for next set)
80/6 (Last time: 70/6)

DB Kickbacks: (1 set/ 6 reps)
27.5/6 (Last time: same. Tried to hold db up longer at the top)

Tues. 11/23

Am cardio/45 mins and Pm cardio/30 mins.

Great training day in gym.

Back and Biceps--

Back-

Lat Pulldowns to front: (3 sets/ 4-6 reps)
150/6
160/5
162.5/4 (added 2.5 lb plate to stack) (Last time:150/5)

Seated Cable Rows: (2 sets/ 4-6 reps)
140/6
150/6 (I tweaked my lower back on the right side on my last rep. Ouch. Not too bad, but I couldn't do rack deads so I did DB Rows instead) (Last time: 150/4)

DB Rows:
60/8
75/6

Biceps-

EZ Curl Bar: (2 sets/ 4-6 reps)
70/6
75/5 (Last time 70/4)

DB Curl: (2 sets/ 4-6 reps)
30/6 (Last time 30/6) (forearm tendonitis started acting up so I did one set of DB Curls and instead did 2 sets of cable high curls on next exercise)

High Cable Curls (1 set/ 6 reps)
45/8 (light)
50/6 (Last time: 40/8)


Hyperextensions (I do these last because I can barely walk afterwards. I need a cane. lol) (2 sets/ 4-6 reps)
BW+35#/6
BW+45#/6 (Last time: BW+35#/6)

Wed. 11/25

Awesome leg training. Got to the gym late so didn't have time to do calves. Boo!

Legs--

Quads-

Smith Squats: (3 sets/ 4-6 reps) (don't know counter weight so this is just weights added onto bar)
220/6
230/6
235/5 (Last time: 215/5)

Leg Press: (2 sets/ 4-6 reps)
450/6
590/4 (Last time: 450/5)

Hammies-

DB SLDL:
70/6
75/6 (Last time: 70/6)

Mon. 11/30

Week 3 of Max OT. This week workout, exercises got changed around.

Dealing with some minor aches and pains. I didn't push it too hard on triceps as my elbow/forearm tendonitis was a bit flared up.

Cardio: PM/30 min

Shoulders/Triceps/Calves (missed calves at last workout)

Shoulders-

Seated DB Press: (3 sets/ 4-6 reps)(last 2 Max OT shoulder workout this exercise was done 2nd)

45/6
50/6
50/5 (Last time 45/6)

Smith Presses: (2 sets/ 4-6 reps) (this is only total weight on bar. don't know counter weight)

80/6
90/5 (Last time 90/4)

DB Side Laterals: (2 sets/ 4-6 reps)
27.5/10
30/7 (Last time 27.5/7)

Triceps-

Rope Overhead extentions: (3 sets/ 4-6 reps)
80/6
85/6
90/3 (Last time 80/6)

EZ bar Pushdowns: (3 sets/ 4-6 reps)
105/5 (hand placement on bar too close)
105/6
105/6 (Last time 105/6)

DB Kickbacks: (1 set/ 4-6 reps)
27.5/6 (Last time 27.5/6)

Calves-

Standing Calf Raises: (2 sets/ 6-8 reps)
240/8
260/8

Cybex Rotary Calf: (2 sets/ 6-8 reps)
190/10
230/8

Tues. 11/30

Hmmm...not sure what is going on. I've been experiencing some major body aches. Mostly in my arms. Kind of feels like aches and pains of a cold coming on. My body may be telling me something. Needing more rest time from the gym maybe??? Tomorrow we are taking off. We shall see how I'm feeling on Thurs.

So bicep workout was affected a bit. I am so stubborn and push through the pain until I think I have pushed too far. One weakness of mines.

Back/Traps/Biceps and Abs--

Back-

Pull-ups (I did R/P on these instead of Max OT)
10+8+8=26RP

T-Bar Rows: (2 sets/ 4-6 reps) (bar in corner)
90/6
100/6

V-Bar Pulldowns: (2 sets/ 4-6 reps)
110/6
130/6

Seated Cable Rows: (1 set 4-6 reps)
155/3 (cable was stuck on both cable rows. ) (Last time 150/6)

BB Shrugs: (2 sets/ 4-6 reps)
245/6
250/5 (Last time 245/6)

Biceps-

EZ Curl Bar: (2 sets/ 4-6 reps)
75/3 (body was aching. just did warm ups and 1 working set)

Hammer Curls: (2 sets/ 4-6 reps)
(didn't do these since forearms tendonitis was acting up)

DB Curls: (2 sets 4-6 reps)
30/6 (did only 1 set. DONE!)

Thurs. 12/2

Am/45 mins and Pm/30 mins cardio done.

Legs-

Quads-

Leg Press: (3 sets/ 4-6 reps)
500/6
540/6
590/5 (Last time 590/4)

Smith Squats: (2 sets/ 4-6 reps) (just weight on bar)
180/6
240/6 (Last time 235/5)

Hammies-

Seated Curl: (2 sets/ 6 reps) (first time doing this exercise for MaxOT)
130/6
135/6

DB SLDL: (2 sets/ 6 reps)
75/6
75/6 (Last time 75/6) For some reason the 80's are HUGE! Maybe next time I will attempt them)

Calves-

Standing Calves: (2 sets/ 6-8 reps) (new machine. kind of cool, but weight is heavy)
90/8
105/8

Seated Calves: (2 sets/ 6-8 reps) (too short for the machine. I couldn't get weight off. lol skipped this exercise)

Mon. 12/6

Week 4 on Max OT.

Today was Shoulders/Triceps and Abs

Shoulders-

Seated DB Press: (3 sets/ 4-6 reps)
45/6
50/6
50/6 (Last time 50/6 and 50/5)

Smith Presses: (2 sets/ 4-6 reps)(not counting bar weight)
85/6
95/4 (Last time 90/5)

DB Side Laterals: (2 sets/ 6-8 reps)
30/8
30/8 (Last time 30/7)(30's will be the heaviest I can do. My right side forearm/elbow tendonitis was hurting a bit on this)

Triceps-
Rope Overhead Cable extensions: (3 sets/ 4-6 reps)
80/6
85/6
90/6 (Last time 90/3)

EZ Pushdowns: (3 sets/ 4-6 reps)
100/6
102.5/5
105/6 (Last time 105/6) (This may be heaviest I can do. Elbows were affected)

DB Kickbacks: (1 set/ 4-6 reps)
30/6 (Last time 27.5/6) (This may be heaviest I can do. I also may have pulled my right shoulder as it is hurting a bit. Maybe I was overcompensating for my elbow and did my last rep in an awkward way. I'll watch it tomorrow to see how it feels)

Abs- 150 reps

Tues. 12/7

Am cardio 45 mins and Pm cardio 30 mins

My right arm, the insertion between my side delt and lateral head of tricep is where I tweaked/strained doing db kickbacks yesterday. I took couple aleves. I could feel it when training and esp felt it doing seated cable rows. I decided not to do Max OT for biceps. I would've been pushing the envelope so I just did a couple of sets on a preacher machine and called it quits.

Finished up with abs and then did cardio.

Pull-ups are getting more difficult to do with the added weight on me. Trying to stay under 125. Actually, my ideal weight, I would love to stay at 120#. I am 5# over.

Back/Biceps and Abs--

Back-

Pull-ups: (rest/pause)
10+9+8=27RP (Last time 26RP)

T-Bar Rows: (2 sets/ 4-6 reps) (bar in corner--weight not including bar)
105/6
115/6 (Last time 100/6)

V-bar Pulldowns: (2 sets/ 4-6 reps)
120/6
140/6 (Last time 130/6)

Seated Cable Rows: (1 set/ 4-6 reps)
160/6 (Last time 155/5) (right arm slightly sore)

DB Shrugs: (2 sets/ 4-6 reps) (first time doing DB's)
70/6
75/6

Biceps-
Couple sets on preacher machine

Fri. 12/10

Was laid up in bed all day Wed. with a horrible sore throat and just felt yucky!

Am cardio 45 mins.

Legs--

Quads-

Leg Press: (3 sets/ 4-6 reps)
540/5
590/6
610/6 (Last time 590/5)

Squats: (2 sets/ 4-6 reps) (used a free motion, plate loaded squat machine. loved it! very smooth and eliminated the heavy weights on my back/traps)
270/8
360/6

Hammies-
Seated Cybex Curl: (2 sets/ 6 reps)
95/6
95/6

DB SLDL: (2 sets/ 6 reps)
80/6
80/6 (Last time 75/6)

Calves-

Cybex Rotary Calf: (2 sets/ 6-8 reps)
230/8
250/6 (Last time 230/8)

Leg Press Calves: (pin machine) (2 sets/ 6-8 reps)
290/10
310/8

woo hoo !!

I was reading over your journal and noticed that you usually set a pr every workout. That's awesome, keep up the good work.

ParadiseCup said:

woo hoo !!

Click to expand...

Supplementcave said:

I was reading over your journal and noticed that you usually set a pr every workout. That's awesome, keep up the good work.

Click to expand...

Hey there. Thank you. I really try hard to beat the logbook either by weights or reps. I'm dealing with some minor aches and pains that sometimes puts limitations on me. That sucks, but oh well, onward I go. Thanks for visiting.

Mon. 12/13

Am cardio 45 mins.

Pretty good training day today. Was in some pain earlier in the day. My right elbow was acting up. But I pushed through back and bi's with not much pain from the elbow. Yeah!

Back, Bi's and Abs--

Back-

Lat Pulldowns: (2 sets/ 4-6 reps)
160/6
162.5/6 (Last time 162.5/4)

V-Bar Pulldowns: (2 set/ 4-6 reps)
140/8
150/6 (Last time 140/6)

DB Rows: (2 sets/ 4-6 reps)
75/8
80/6 (Last time 75/6)

Biceps-

DB Curls: (2 sets/ 4-6 reps)
27.5/6
30/6 (Last time 30/6)

EZ Curls: (2 sets/ 4-6 reps)
70/6
75/4 (I've done this weight 2x already. One time I got 5 reps. The next time I got 3 reps. It was also the first exercise for biceps. I'm happy with this cuz' that is sum heavy a$$ weight for me. LOL)

I'm curious about your training.

Why do you use Smith squats instead of free barbell squats? And the arm pain - is it in your shoulders, or forearms/wrists? The reason I ask is that you're doing upright rows, and those are notorious for causing pain in both of these places. I never do them - but I freaking LOVE cleans! You ever use those in your training?

Nice journal Island Girl!

Built said:

I'm curious about your training.

Why do you use Smith squats instead of free barbell squats? And the arm pain - is it in your shoulders, or forearms/wrists? The reason I ask is that you're doing upright rows, and those are notorious for causing pain in both of these places. I never do them - but I freaking LOVE cleans! You ever use those in your training?

Click to expand...

Hey!

I use the smith because it just feels better to me. I'll use the free bar on occasion.

The arm pain is tendonitis. I have them both in my forearm and elbow. Right arm flares up a lot more than the left.

I feel just fine with the upright rows to be honest. I have injured my wrists in the past which is why I chose to use an EZ bar instead of a straight bar. Plus the uprights were an exercise already in the Max OT plan. Since it doesn't affect me, pain-wise, I chose to keep it in. I have taken out hammer curls though.

No, I have never done cleans before. It's not in the training plan, but even then, I have never done them.

Thanks for stopping by!!!

JerseyDevil said:

Nice journal Island Girl!

Click to expand...

Thank you!!!

Hey there IG,

Been along time, tell the old man I said hi!!

ST

Hi island Girl Have you checked out JennyB's journal, sounds like you would have alot of experience to offer her as she is looking to compete soon.

Stull34 said:

Hey there IG,

Been along time, tell the old man I said hi!!

ST

Click to expand...

Hey!!! Refresh my memory. LOL I'm getting old.

PC is here too.

davegmb said:

Hi island Girl Have you checked out JennyB's journal, sounds like you would have alot of experience to offer her as she is looking to compete soon.

Click to expand...

Hi Dave. Yes, I have been in Jenny's journal 2x, but she hasn't shown face since then.

Thanks for stopping in!

IslandGirl said:

Hi Dave. Yes, I have been in Jenny's journal 2x, but she hasn't shown face since then.

Thanks for stopping in!

Click to expand...

Don't take it personal, she's a bit swamped at the moment but will try to get on whenever she can.

I like your journal so far, it'll be interesting to see how you progress.

omerta2010 said:

Don't take it personal, she's a bit swamped at the moment but will try to get on whenever she can.

I like your journal so far, it'll be interesting to see how you progress.

Click to expand...

I know! We all get busy from time to time, esp during the holidays. Plus she's getting ready for a show. Add that all together, and like you said, "swamped".

Thanks! I'm thinking of trying DMZ, but waiting on a friend who has just started on it and wanting to see what she gets off of it first. She's the guinea pig. hehe

It's always best to let somebody you trust try it out first.

I know CurtJames liked the stuff alot and had some impressive gains even with having to cut it short because he got sick.

omerta2010 said:

It's always best to let somebody you trust try it out first.

I know CurtJames liked the stuff alot and had some impressive gains even with having to cut it short because he got sick.

Click to expand...

LOL. Yup, you got that right. lol j/k

Yeah, I know Curt liked his results. And I know heavy and my hubby did a cycle of this, but I wanted to see first hand results from a female.