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

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.

Originally Posted by ParadiseCup

woo hoo !!

Originally Posted by Supplementcave

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

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!

Originally Posted by Built

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?

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!!!

Originally Posted by JerseyDevil

Nice journal Island Girl!

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.

Originally Posted by Stull34

Hey there IG,

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

ST

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

PC is here too.

Originally Posted by davegmb

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.

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

Thanks for stopping in!

Originally Posted by IslandGirl

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

Thanks for stopping in!

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.

Originally Posted by omerta2010

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.

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.