snflwr77

Hello everyone. I am new to the forum. I am currently posting my journal on fitnessandbodybuilding.com but I thought it would be good to post in a couple of places. Any extra help or insight is great!

I started training for my first figure competition on January 20th of this year. (The competition I am aiming for is on May 14th.) Prior to this time I was a smoker, liked to party with my friends, and ate out a lot. I never watched what was going into my body. I wasn't active either. I kept busy but the only physical activity I participated in was playing court volleyball 2 to 3 days a week during the winter and spring. In the summer I played sand volleyball 2 nights a week.

Three years ago I dislocated my left knee playing volleyball. Prior to this I was a lot more active but still not on a regular basis and weight training wasn't involved. I haven't really lifted since I was 22 years old (currently I am 27, will be 28 in March). I played volleyball at a D2 school for a year but was on the injured list due to a shoulder injury incurred in high school (supraspinatus tear - not complete). I was addicted to working out and spent anywhere from 2 to 3 hours a day in the gym. Was my weight and strength coach's guiena pig .

Anyway, here were my stats for January 20th:
167 lbs
waist: 32"
hips: 37"
upper thighs: 24"
calves: 15"
bust: 38" (I am a D cup)
chest: 32"
upper arm: 11 1/2"
25%bf (4 pt. automated caliper test)

Stats for Feb. 12th:
waist: 30"
hips: 35
upper thighs: 23 1/2"
calves: 14 1/2"
bust: 36"
chest: 31"
upper arm: 11"

I am 5'11" tall. I don't have a pair of calipers and have had quite a time finding some. I finally did and will have a friend of mine take an accurate (7 pt or 9 pt) bf% this saturday.

I will have to change my comparison pics so that I may attach them here. Until then, if you a fitnessandbodybuilding.com memeber, here is the thread where my new pics are at.
http://www.fitnessandbodybuilding.co...=asc&start=120

The pics are attached about half way down the page.

I will post my splits for the past week along with my current meal plan.

P-funk

hello.....lol.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

snflwr77

Jodi

Hi, Welcome to IM

Essence EFA

P-funk

you will be safe here.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

aggies1ut

Welcome. I briefly looked at your journal on that other site....I rarely visit it, but am a registered user. You'll find that people are uhhh a little more lax and well, lol, actually enjoy life.

snflwr77

Here is my meal plan for the last week and a half:

SATURDAY (Feb 5th)
Meal1: 3 egg whites, 1 egg, ½ c. oatmeal, 1 c. green tea, 1/3 T. olive oil, 2 glucosamin, 1 multivitamin
Meal2: 1 ¼ scoops protein shake, 1 apple, 1 T. olive oil, 1 T acv, 1 vitamin E
Meal3: 4oz (raw weight) sirloin, ½ c. brown rice, 3 fish oil caps
Meal4: 4 oz (raw weight) chicken, 1 grapefruit, 1 T. olive oil
Meal5: 1 can tuna, 2 c. green lettuce, 2 c. broccoli, 1 T. olive oil, 1 T. acv
Meal6: 1 c. cottage cheese, 2 c. green lettuce, ½ T. olive oil, 1 T. acv
1953.7CAL/184.1P/116.2C/85.7F

SUNDAY
Meal1: 3 egg whites, 1 egg, ½ c. oatmeal, 1 c. green tea, 1/3 T. olive oil, 2 glucosamin, 1 multivitamin
Meal2: 1 ¼ scoops protein shake, 1 c. strawberries, 1 T. olive oil, 1 T acv, 1 vitamin E
Meal3: 4oz (raw weight) sirloin, ½ c. brown rice, 3 fish oil caps
Meal4: 4 oz (raw weight) chicken, 1 grapefruit, 1 T. olive oil
Meal5: 1 can tuna, 2 c. green lettuce, 2 c. broccoli, 1 T. olive oil, 1 T. acv
Meal6: 1 c. cottage cheese, 2 c. green lettuce, ½ T. olive oil, 1 T. acv
1961.7CAL/183.8P/115.2C/85.6F

MONDAY
Meal1: 5 egg whites, ½ c. oatmeal, 1 c. green tea, ¾ T. olive oil, 2 glucosamin, 1 multivitamin
Meal2: 1 ¼ scoops protein shake, 1 c. strawberries, ¾ T. olive oil, 1 T acv, 2 fish oil caps, 1 vitamin E
Meal3: 4oz (raw weight) sirloin, ½ c. brown rice, 3 fish oil caps
Meal4: 4 oz (raw weight) chicken, 1 grapefruit, 1 T. olive oil
Meal5: 1 can tuna, 2 c. green lettuce, 2 c. broccoli, ¾ T. olive oil, 1 T. acv
Meal6: 1 c. cottage cheese, 2 c. green lettuce, ¼ T. olive oil, 1 T. acv
1907.7CAL/185.1P/114.8C/79F

TUESDAY
Meal1: 5 egg whites, ½ c. oatmeal, 1 c. green tea, ¾ T. olive oil, 2 glucosamin, 1 multivitamin
Meal2: 1 ¼ scoops protein shake, 1 strawberries, ¾ T. olive oil, 1 T acv, 2 fish oil caps, 1 vitamin E
Meal3: 4oz (raw weight) sirloin, ½ c. brown rice, 3 fish oil caps
Meal4: 4 oz (raw weight) chicken, 1 strawberries, 1 T. olive oil
Meal5: 1 can tuna, 2 c. green lettuce, 2 c. broccoli, ¾ T. olive oil, 1 T. acv
Meal6: 1 c. cottage cheese, 2 c. green lettuce, ¼ T. olive oil, 1 T. acv
1923.7CAL/183.9P/116.7C/78.8F

WEDNESDAY
Meal1: 5 egg whites, ½ c. oatmeal, 1 c. green tea, ¾ T. flax seed oil, 2 glucosamin, 1 multivitamin
Meal2: 1 ¼ scoops protein shake, 1 grapefruit, ¾ T. flax seed oil, 1 T acv, 2 fish oil caps, 1 vitamin E
Meal3: 4oz (raw weight) sirloin, ½ c. brown rice, 3 fish oil caps
Meal4: 4 oz (raw weight) chicken, 1 grapefruit, 1 T. flax seed oil
Meal5: 1 can tuna, 2 c. green lettuce, 2 c. broccoli, ¼ T. olive oil, 1 T. acv
Meal6: N/A
1529.7CAL/132.1P/102.8C/58.5F

THURSDAY & FRIDAY
Meal1: 5 egg whites, ½ c. oatmeal, 1 c. green tea, ¾ T. flax seed oil, 2 glucosamin, 1 multivitamin
Meal2: 1 ¼ scoops protein shake, 1 c. strawberries, ¾ T. flax seed oil, 1 T acv, 2 fish oil caps, 1 vitamin E
Meal3: 4oz (raw weight) 93% lean hamburger, ½ c. brown rice, 3 fish oil caps
Meal4: 4 oz (raw weight) chicken, 1 grapefruit, 1 T. flax seed oil
Meal5: 4 oz (raw weight) tilapia, 2 c. green lettuce, 2 c. broccoli, 1 T. olive oil, 1 T. acv
Meal6: 1 c. cottage cheese, 2 c. green lettuce, ¼ T. olive oil, 1 T. acv
1899.7CAL/169.4P/116.7C/78.3F

SATURDAY (Feb 12th)
Meal1: 5 egg whites, ½ c. oatmeal, 1 c. green tea, ¾ T. flax seed oil, 2 glucosamin, 1 multivitamin
Meal2: 1 ¼ scoops protein shake, 1 c. strawberries, ¾ T. flax seed oil, 1 T acv, 2 fish oil caps, 1 vitamin E
Meal3: 4oz (raw weight) 93% lean hamburger, 1 small sweet potato, 1 egg white (yam fries), 3 fish oil caps
Meal4: 4 oz (raw weight) chicken, 1 apple, 1 T. flax seed oil
Meal5: 4 oz (raw weight) tilapia, 2 c. green lettuce, 2 c. broccoli, 1 T. olive oil, 1 T. acv
Meal6: 1 c. cottage cheese, 2 c. green lettuce, ¼ T. olive oil, 1 T. acv
1914.7CAL/166.3P/119.4C/77.2F

SUNDAY
Meal1: 5 egg whites, ½ c. oatmeal, 1 c. green tea, ¾ T. flax seed oil, 2 glucosamin, 1 multivitamin
Meal2: 1 ¼ scoops protein shake, 1 grapefruit, ¾ T. flax seed oil, 1 T acv, 2 fish oil caps, 1 vitamin E
Meal3: 4oz (raw weight) 93% lean hamburger, 100g yams, 1 egg white (yam fries), 3 fish oil caps
Meal4: 4 oz (raw weight) chicken, 1 apple, 1 T. flax seed oil
Meal5: 4 oz (raw weight) tilapia, 2 c. green lettuce, 2 c. broccoli, 1 T. olive oil, 1 T. acv
Meal6: 2 oz (raw weight) 93% lean hamburger, 1/2 c. cottage cheese, 1 c. green lettuce, ¼ T. olive oil, 1 T. acv
1927.2CAL/160.1P/119C/83.2F

MONDAY
Meal1: 5 egg whites, ½ c. oatmeal, 1 c. green tea, ¾ T. flax seed oil, 2 glucosamin, 1 multivitamin
Meal2: 1 ¼ scoops protein shake, 1 apple, ¾ T. flax seed oil, 1 T acv, 2 fish oil caps, 1 vitamin E
Meal3: 4oz (raw weight) 93% lean hamburger, 75g yams, ¾ egg white (yam fries), 3 fish oil caps
Meal4: 4 oz (raw weight) chicken, 1 grapefruit, 1 T. flax seed oil
Meal5: 4 oz (frozen raw weight) shrimp, 2 c. green lettuce, 2 c. broccoli, 1 T. olive oil, 1 T. acv
Meal6: 2 oz (raw weight) 93% lean hamburger, ½ c. cottage cheese, 1 c. green lettuce, ¼ T. olive oil, 1 T. acv
1810.7CAL/164.6P/108.1C/72.4F

snflwr77

I am going to post my workouts starting on Feb 7th...

MONDAY FEB 7th
Shoulders and traps

Rotator cuff warm up. Did all 4 exercise. 2 sets each at 2.5
no pain. slight popping in right shoulder during 1st exercise but stopped after first set.

1) Cable standing rotation - RI 30 secs. 10 lbs x 10 reps each side. 3 sets per side
no pain, could definitely go higher, slight fatigue with last rep of last set

Superset RI 1 minute
2a) Seated db press.
1st set 10's x 12 reps
2nd set: 12.5's x 8
3rd and 4th sets: 15's x 6
no pain, could probably go up in weight but not sure could complete all 6 reps in last set

2b) Front db raise
1st set: 5's x 10
2nd set: 7.5's x 8
3rd and 4th sets: 10's x 6
same as above

3) Upright rows with rope attachment. RI 30 secs.
1st set: 30 lbs x 10 reps
2nd set: 40 lbs x 8 reps
3rd and 4th sets: 50 lbs x 6 reps
no pain, finished last rep in last set without fatigue.

Superset RI 1 minute
4a) db lateral raise
1st set: 5 lbs x 10 reps
2nd set: 7.5lbs x 8 reps
3rd and 4th sets: 10 lbs x 6 reps
no pain, but not sure want to go higher just yet with shoulder and that type of movement. willing to try it though.

4b) Lying on a bench rear db raise
Same reps/weight as the laterals
same as above.

5) db front lateral raise RI 30 secs
5 lbs, 4 sets x 10 reps
no pain, could go up in weight

Superset: RI 45 secs
6a) Front bb shrugs
1st set: 40lb x 15
2nd set: 50lb x 12
3rd set: 70lb x 10 (60 was in use)
4th set: 80 x 8-10
no pain, but was very hard to finish all the reps but i did finish. felt lots of fatigue starting at end of 2nd set.

6b) Db shrugs (I will do heaviest weight possible next time, now I know how heavy I can go)
1st set: 20lb x 15
2nd set: 30lb x 12
3rd set: 35lb x 10 (60 was in use)
4th set: 40 x 8-10
i know this wasn't the right way to do this, will pick heaviest weight i can hold next time. which would be 40lb db unless i get straps. I could barely hold onto them. was very fatigued at the end of this but did finish all reps.

snflwr77

TUESDAY FEB 8th
Back

1) Hyperextensions RI 30 secs.
Bodyweight x 12-15
10lbs x 10
25lbs x 6 reps x 2 sets
Didn't feel anything until end of 3rd set. Then started to feel a stretch.

2) Deadlifts RI 1 minute
30lb iron grip bar x 12 reps
50lb iron grip bar x 8 reps
60lb iron grip bar x 6 reps (2x)
felt nothing except popping right knee for first set. started breathing harder during 2nd. Same with 3rd set, but knee stopped popping here. Starting sweating a little during the 4th set.

Superset RI 1 minute
3a) Wide grip, front lat pull down
45lb x 8
60 x 6
75 x 6
90 x 4
First 2 sets were easy. Starting breathing a little heavier on 3rd set. Last set was starting to sweat a little and was breathing heavy.

3b) Close grip pull down
45lb x 8
60 x 6
75 x 6
90 x 4
Felt upper arm fatigue with all sets, but nothing too bad. Starting breathing heavier on 2nd set. Was tougher than the wide grip until the last set, then close grip was easier.

4) Supine rows RI 30 secs
body weight x 4 (3x)
K, these hurt my shoulder. I think too much after doing lat pulldowns.

4) Good mornings RI 30 secs
3lb iron grip x 10
40lb x 8
50lb x 6
This was easy at all weights for my back, however having my shoulders back like that holding the weight, not sure I will be able to continue this later on. I have problems with that. will run into it with squats as well, but will deal

Superset RI 45 secs
5a) Cambered bar lying rows regular grip (palms facing down)
cambered bar with 10lbs on each side x 10
cambered bar with 15lbs on each side x 6
cambered bar with 15lbs on each side x 6

5b) Same exercise but reverse grip (palms facing up)
cambered bar with 10lbs on each side x 10
cambered bar with 15lbs on each side x 4
cambered bar with 15lbs on each side x 6
I really had to work for these. Maybe started a little too heavy. I think I am stronger than I really am. Anyway, the close grip ones were really hard. Was really sweating and breathing very hard after all sets.

snflwr77

WEDNESDAY FEB 9th
OFF Day

THURSDAY FEB 10th
CHEST
5 minutes of rotator cuff. 2 sets/12 reps 3lbs each side, each exercise.

W/U) Kneeling push ups on swiss ball 2sets/10reps
a little pain in right rotator but not bad and went away after first set. probably just needed to warm up a little more.

1) Push ups on swiss ball
level 1: 2 sets/8 reps
level 2: 1 set/4 reps
completed first set at level 1, went on and tried level 2 but not able to complete more than 4 so went back to level 1 and did another set of 8 reps.

Superset
2a) Incline bench db press
1st: 7/20 lbs
2nd: 10/15lbs
3rd: 8/15lbs
4th: 8/15lbs
started out too heavy. didn't move up in weight due to fatigue I was experiencing. Started breathing heavier during first set and started sweating during 2nd.

2b) Decline bench db flys
1st: 10/15 lbs
2nd: 10/15lbs
3rd: 8/15lbs
4th: 8/15lbs
felt a little instability in shoulder during decline but was able to control it. No pain. Continued to sweat and have increased breathing rate after 2nd set.

Dropset:
3) Incline bench db press
1st: 8/15lbs, 8/10lbs, 6/15lbs, 6/10lbs
2nd: 6/16lbs, 6/10lbs, 4/15lbs, 4/10lbs
boy, this sure kicked my ass. In a good way though. Started breathing harder midway through first set. Was definitely sweating at the end of the 2nd.

4) Peck deck flys
We actually don't have one of these machines...I did use a fly machine instead. I will try to find a picture of one to see if this is ok to substitute with.
1st: 10/30lbs
2nd: 10/30lbs
3rd: 8/45lbs
4th: 8/45lbs

ABS
1) Front Crunches. 15 x 4 sets
Kept hands across my chest. Really felt the burn on these today, but that is because my abs are still really sore from their last workout.

2) Pull ins
10 reps x 2 sets
started sweating while doing these. only did 2 sets so that i could get to the others.

3) Side flexions
10 reps x side x 2 sets
I used the wall for stability. Will try next time not to because these seemed really easy. Didn't sweat or breath hard at all.

4) Supine ab stretch
1 set x 10 reps
This felt soooo good!

5) Side planks
Maybe I just a wuss but I tried to these and my shoulders were shaking so bad that I couldn't hold for more than 10secs.

6) Face down planks
2 at beginning level for 30 secs each
Really stretch out everything...not sure I did these right but will keep trying.

snflwr77

FRIDAY FEB 11th
Arms

W/U) Push ups on a medicine ball http 3 sets x 10

REPS/WEIGHT

All next RI 45 secs.
1a) Kick-backs
1st: 10/10
2nd: 10/12
3rd: 8/15
4th: 3/20
Increased BR (breathing rate) during 2nd set. Alternated. Left arm weaker than right.

1b) Flat bench db tri extensions
1st: 10/10
2nd: 8/12
3rd: 6/15
4th: 3/20
Started sweating and increased BR during 3rd set.

2a) Db curls
1st: 10/15
2nd: 8/20
3rd: 5/25
4th: 4/25
Left arm weaker. BR increased in 3rd set. Alternated.

2b) Hammer curls
1st: 10/15
2nd: 6/15
3rd: 5/15
4th: 5/15
Tried to use 20lbs in second set but couldn't even get a single rep so switched back to 15's. Weaker left arm. BR increased during 2nd set, sweating in 3rd. Alternated.

3) Assisted dips
1st: 10/80
2nd: 6/70
3rd: 6/60
4th: 4/50
BR increased during 1st set. Sweating in 3rd. Only held last dip for 5 secs.

4a) Supine curls
1st: 12/40
2nd: 10/50
3rd: 8/60
4th: 6/70
BR increased in 3rd set.

4b) Reverse barbell curls
1st: 10/20
2nd: 6/30
3rd: 4/30
4th: 5/30
BR increased during 2nd set, sweating during 3rd. Didn't increase weight after 2nd due to pain in wrists. Didn't cry. Like a lot better than dips. Will change in future I am sure

5) Cable push downs.
1st: 8/20
2nd: 8/30
3rd: 3/35
4th: 3/35
These kicked my butt. Arms fatigued. BR increased in 3rd as well as sweating. Tried 40lbs but couldn't do one rep so dropped to 35.

6) Preacher curls with EZ bar
1st: 10/20
2nd: 8/30
3rd: 6/40
4th: 6/40
Had to fight for last reps in the last two sets. BR and sweating in 3rd set.

Use of arms severely hindered for rest of evening Typing was not an option.

snflwr77

SATURDAY FEB 12th
Legs
Warm up superset: RI 1 minute
1a) leg extensions machine
4 light sets - 25 lbs
1st set x 12 reps
2nd set x 15 reps
3rd set x 18 reps

1b) Straight leg calf raises
2 sets light 50x 15 reps each set

2) Squats. RI 1 minute
15's x 12
15's x 15
20's x 12
20's x 15
WOW...haven't squatted in sooo long. Knees felt great though. Quads were tired into the 3rd set. Sweating and increased BR started during 3rd set. Had a spotter to watch my form and was told it was good. Felt like I kept my weight on center and that I was keeping my back straight and my butt out.

Superset: RI 90 secs
3a) Bar SLDL's 1st set.
20 lbs x 12 reps
30 lbs x 10 reps
40 lbs x 8 reps
50 lbs x 6 reps
The words butt lock come to mind Worked for the last few reps in the last 2 sets. Felt a good stretch throughout sets. Sweating and increased BR started in 3rd set.

3b) Lying leg curls
25 lbs x 8 reps
40 lbs x 6 reps
55 lbs x 6 reps
70 set x 6 reps
Can start at a higher weight next time but wasn't sure what I was able to do. Last set felt really good.

4) Front barbell squat
4 sets x 10 reps
used barbell by itself
Didn't use an increase in weight. Had to work for last reps in all sets. Could go up next time to see what I am capable of doing. Nervous about knees but still should have gone up.

Superset RI: 45 secs
5a) Seated calf raises
1st set: 35 lbs x 25 reps
2nd set: 42.5 lbs x 18 reps
3rd set: 47.5 lbs x 15 reps
4th set: 52.5 lbs x 12 reps
Sweating and increased BR started in 3rd set.

5b) Seated tibia curls
Same as above
Not sure I was doing these right. Should have looked for a demonstration before going to gym...bad me. Used the seated calf and put toes off front and pointed down to ground and brought back up. Sweating and increased BR started in 3rd set.

I have butt lock on my right side only so far. Feel like I am walking around with my butt out oh well. Felt good to get in there and squat though. It may have been hard but still made me happy at the end of the workout. No pain in my knees at all. A little popping during the leg curls but only during the 1st two sets. And felt some strain (not pain) in my right knee towards the end of the last set of front BB squats.

snflwr77

SUNDAY FEB 15th
OFF Day

MONDAY FEB 14th
Shoulder &Traps

W/U) Rotator cuff warm up. 3 sets/exercise. 3lbs.

1 W/U) Cable standing rotation - RI 30 secs.
10 lbs x 10 reps each side. 3 sets per side

All next RI's 45 secs

Superset: next two are done while seated on a swiss ball
2a) Shoulder db press (LBS/REPS)
1st: 12.5/12
2nd: 12.5/10
3rd: 15/8
4th: 15/8
5th: 15/6
Ok, I need to do a better job of preparing for my workouts. I missed the "next two are done while seated on a swiss ball".

2b) Db lateral raises
completed 5 sets of 5lbs at 10 reps
fatigue in the last 3 reps from set 2 on. BR increased after set 2.

3) Standing front db raises - Ladders
1st set: 2.5's /5's /8's /5's /2.5's x 3 each
2nd set: 2.5's /5's /8's /5's /2.5's x 4 each
3rd set: 2.5's /5's /8's /10's / 8's /5's /2.5's x 3 each
4th set: 2.5's /5's /8's /10's / 8's /5's /2.5's x 4 each
Fatigue at the second 8lb section of set 3. BR increased.

4) Db upright rows. Drop sets
1st: 12/8, 10/8
2nd: 15/8, 12/8
3rd: 20/6, 15/8
4th: 25/4, 20/8
BR increase, sweating starting at 3rd set. A little pain in L shoulder at end of 4th set of 25's. Not much so will just try again next time and see what happens.

5a) Db seated rear raises
1st: 5/10
2nd:8/8
3rd: 5/6
4th: 5/6
My shoulder was popping throughout this exercise. No pain though. I went back down to the 5's because my form was really shitty with the 8's.

5b) Front lateral raise
4 sets of 5 lbs at 10 reps
fatigue in 3rd set at rep 6.

6a) bb shrugs
1st: 40/15
2nd: 40/12
3rd: 50/15
4th: 50/12
Comfort zone anyone? I should have increased here but wasn't sure about the second part of the superset. Will increase next time.

6b) Behind the back shrugs on the Smith
1st: 70/8
2nd: 90/8
3rd: 100/6
4th: 110/4
I don't have straps yet. Last set I really struggled with keeping from going up on my toes But kept myself grounded and got through the reps.

Abs

1) Front Crunches on swiss ball
3 sets x 15 reps
BR increased in 3rd set.

2) Jack-knife sit ups.
3 sets x 20 eps
Sweating, dizzy, seeing spots. These are my nemosis (sp)! Will conquer soon.

3) Pull ins
3 sets x 10 reps
BR increased, sweating.

4) Leg hip raises.
2 sets x 25 reps
BR increased, sweating. Had to work for last few reps in both sets.

5) Supine ab stretch
1 set x 10 reps
Love these. Feels really good to stretch those out after all that work!

6) Incline full sit ups.
3 sets x 6 reps
Probably stayed in my comfort zone by only doing 6 reps. Was really tired at the end but should have pushed for 8. No excuses right!

snflwr77

TUESDAY FEB 15th
Back
W/U) Hyperextensions RI 30 secs
bw x 12
+10lb plate x 10
+25lb plate x 8 x 2 sets

1) Feet on the floor, supine rows RI: 45 secs
3 sets x 6 reps
Used a shoulder width grip and was able to do these. Still not able to pull my chest up to the bar.

2) Deadlifts: RI 2 minutes.
used iron grip bars. LBS/REPS
1st: 20/12
2nd: 60/10
3rd: 70/8
4th: 80/6
5th: 90/6
6th: 100/4
Sweating and BR increased in 2nd set. Shocked myself. Didn't think I could get the 100 up. Being I don't have a belt or straps yet I really watched my form to make sure I wasn't doing these wrong. Had a trainer at the gym watch my last set and he said my form stayed good.

3) Assisted pull ups. Wide grip RI 45 secs
LBS of Resistance/REPS
1st: 100/10
2nd: 95/8
3rd: 85/4
4th: 80/4
I'm such a wuss. Fatigue in shoulders in all sets. Held the last rep for 20 secs in the 1st 3 sets and 15 in the 4th.

Superset, RI 45 secs
4a) Cambered bar lying row - overhand grip
LBS on bar/REPS
1st: 20/8
2nd: 30/8
3rd: 35/6
4th: 40/4
I promise I will really study my workouts from now on. I used the wrong grip on these, should have been underhand. Yell at me. I deserve it.

4b) db's lying rows
LBS per DB/REPS
1st: 12/8
2nd: 20/8
3rd: 25/6
4th: 30/4
Worked hard for all reps in last 2 sets.

5) Hammer strength high rows
LBS on each arm/REPS
1st: 25/8
2nd: 40/8
3rd: 50/6
4th: 55/4
Static hold on 1st, 2nd, and 4th set 10 secs, 3rd set was 5 secs. Will improve the static hold times next time. Fatigue in arms. Sweating and BR increased.

6) Posing
Will pose after work. Ran out of time today. Had to get to work early for a meeting.

Ok, I think you are all caught up on what I have done so far...any questions?

snflwr77

Oh yeah, I am currently drinking about 7-8 L of water a day. 2-3 L of that is green tea. I drink a L when I get up. 1/2 L on the way to the gym. 1 L while working out. And 1/2 L on my way to work from the gym. I am taking L-Carnitine (2 caps) on my way to the gym. I also take a 3-a-day multivitamin. I think that covers my supplements. My protein shake is 100% whey because I am allergic to eggs. I can eat a few in the morning with no issues but the shakes had way too much egg protein in them and I got really dizzy from them.

snflwr77

Did I leave something out? Or am I not doing something correctly?

SPIKE1257

How much coffee are you drinking ?

SPIKE1257

You seem to have a lot of energy.

P-funk

What is increased BR?? breathing? isn't it a given that your breathing will go up during a workout?

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

P-funk

another question?

Don't you think that your workouts are a bit much? I mean, you are using every single thing possible....drop sets, training to failure, supersets. have you ever read about CNS overtraining? Also, if you aprropriatly work hard for one set why is so much volume neccessary? Increase intensity decrease volume and periodize is what I do. But I am not doing your diet and training so I guess go with what ya got. I am jsut throwing ideas out there.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

snflwr77

BR does mean breathing rate. the girl I am working with on F&B wanted to know at what point during each exercise that I am increasing my breathing rate and sweating. I just copied over the pages from F&B.

snflwr77

NONE!!! Yuck. Tastes like burnt water No caffeine in my diet right now. I decaffinate my green tea too.

snflwr77

Thats good feedback. And its appreciated. I think they feel that I need all the help I can possibly get being I am soooo out of shape and didn't start training until 16 weeks out. I am really trying to find the right workout for me at this point. I will definitely take your questions into consideration! THANKS!