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Thurs. 1/12

It's been cold here in Denver. Brrrr! I hate the cold. When is summer?

Tonight we met up with 2 potential clients. I'm excited if they come on board. I know these girls can do very well with the right guidance and someone that cares.

The gym was cold tonight. I had to wear my jacket for the first few sets just to warm up. Then it was Game On! Trained legs. Tried a few new machines.

1) The first one was Hammer Strength Linear Hack Press. This machine was cool. I really like how smooth it was.

2) The other one I used was a power squat machine. Allowed me to go pretty deep and a great machine for short people. lol I have tried other power squats and I am usually too short for them so I have to tip toe in order to release the rack and when you have a good amount of weight on there, it just zaps you of all your energy before even starting your set.

3) For glutes I tried this standing glute kickback machine by Atlantis. I liked how the platform can be adjusted for height. Really targeted the glutes. Nice!


Legs--

Strive Leg Extensions: (plate load)
45/15
45/15
70/12
90/12
100/10 (Last time 90/10)

H/S Linear Hack Press: (feet together)
20/15
70/15
110/12
160/12
180/10

Power Squat:
50/12
140/12
160/12
180/10


H/S Standing Single Leg Curl:
20/12
30/10
35/10 (Last time 30/8)

Seated Leg Curl:
150/12
165/10
180/10 (Last time 165/12)

Standing Glute Kickbacks:
90/12
90/12
120/12
150/12
 
Ooooo Friday the 13th! Spoooooky!

Plans for this weekend:

Today is a rest day from lifting. Did my last am fasted cardio for the week. Woohoo. Tomorrow is a complete rest day from cardio AND lifting.

Tonight is TP sushi and bowling night. It's going to be so much fun! Can't wait. The girls are suppose to wear shorts and knee high/thigh high socks. We're gonna have a blast. Stay tune for a few pics. Even though I suck at bowling, having fun is the main thing. Although I am competitive. lol I was looking at some vids on UTube; Bowling 101. HA! It's didn't help at all, but we'll see.

Mmm sushi! Can't wait for that.

Tomorrow night we're meeting up with friends for dinner at BJ's (LOL). Going to watch T-bow do his thang!

Have a wonderful weekend everyone!
 
hahah your gyms seem to get nicer and fancier equipment. While I've regressed to a gym with like 6 pieces of equipment and the rest are Freeweights, couple half racks, and 1 smith rack.

But they do have toys for when it warms up: Tires and prowlers oh my :ohyeah:

Awesome workouts you've been having. :winkfinger:
 
omerta2010 said:
hahah your gyms seem to get nicer and fancier equipment. While I've regressed to a gym with like 6 pieces of equipment and the rest are Freeweights, couple half racks, and 1 smith rack.

But they do have toys for when it warms up: Tires and prowlers oh my :ohyeah:

Awesome workouts you've been having. :winkfinger:
Click to expand...

Yeah Armbrust has awesome equipment! During the summer or when it gets warmer, they open up the back doors and they have tires, and all kinds of stuff out there.

TY!
 
Sun. 1/15

Sunday's Armbrust gym closes early. We ended up training late so we went to 24 hour.

6 weeks out this weekend. Training will still be intense and not holding back, but not trying to beat any records. Just as long as I leave the gym knowing that I did everything in my power, I am happy.

First time trying out Nitro4. http://www.ironmaglabs.com/product-list/nitro4/ Loved it! Recommended dosage is 3 tabs but I always like to start lower if first time using. I only took 2 tabs and felt pretty good. Had some major pumps going on!


Delts, Calves and Abs

Seated DB Press:
30/12
35/12
40/12
50/10

H/S BTN Presses //SuperSet// DB Side Laterals:
90/12 //SS// 20/12
140/10 //SS// 20/12
160/7 //SS// 25/12
50/20 //SS// 25/12

DB Front Raises:
20/12
25/10
30/8

Rope Face Pulls:
75/12
90/10
105/8

Calves and Abs
 
Mon. 1/16

Back and Abs

Pull-ups:
13+11+10=34R/P

Hoist Close Grip Pulldowns:
90/12
140/10
180/8 (Last time 140/8)

Hoist Mid Rows: (first time using)
90/7 (had to adjust machine to fit me)
90/12

DB Rows:
70/12
80/10

left forearm got tweaked. Ouch! ....done

Low Pulley Rows:
80/13
105/10
135/8

Hyper-extensions:
BW/15 X3

Abs
 
Tues. 1/17

Trained legs solo tonight. Cam came to gym, but was on phone/business meeting.

Legs

Hack Squats:
50/15
50/15
90/12
140/12
180/12
230/10
270/7 (wow, after hacks I felt like I was done!)

Smith Squats:
50/15
90/12
140/12

Leg Extensions //SuperSet// Stationary Jumping Lunges:
55/12 //SS// BW/20
70/12 //SS// BW/20
85/12 //SS// BW/20


Seated Leg Curls:
50/20
60/15
70/12
80/11

DB SLDL:
40/15
55/12
60/10

Adductors //SuperSet// Abductors:
130/15 //SS// 130/15
130/15 //SS// 130/15
 
Hiya IG!
I miss having cool machines as well. The just 'updated' our gym and we now have a power cage! WAHOO! Now I can do curls!
HA! I made a funny!

Want to try tire flips this coming warm season too!
 
Burner02 said:
Hiya IG!
I miss having cool machines as well. The just 'updated' our gym and we now have a power cage! WAHOO! Now I can do curls!
HA! I made a funny!

Want to try tire flips this coming warm season too!
Click to expand...

Ahhhhh I miss you in my journal! Thanks for stopping by!

LOL Go boy and do your curls in the power cage! Grrr!!! hehe
 
IslandGirl said:
Yeah Armbrust has awesome equipment! During the summer or when it gets warmer, they open up the back doors and they have tires, and all kinds of stuff out there.

TY!
Click to expand...
oh, I wish it wasn't so far away - looks like leg training is way more exciting there with all the cool equipment. oh well, there's still nothing better than deadlifts with an ol' plain barbell for me ;)
i miss training with you IG
 
katia said:
oh, I wish it wasn't so far away - looks like leg training is way more exciting there with all the cool equipment. oh well, there's still nothing better than deadlifts with an ol' plain barbell for me ;)
i miss training with you IG
Click to expand...

Yeah it is far, but worth it.

Miss training with you too Katia!
 
katia said:
there's still nothing better than deadlifts with an ol' plain barbell for me ;)
Click to expand...

:cool2::bow::bow::cool2:

IG like always great workouts with killer weights. :winkfinger:
 
Power cage? I just learned the other day my gym is purchasing one also..... Can't wait! I could spend my entire workout in there. Might PO the other members who want to do curls! LOL
 
My old gym had one, the new one has 1 and 2x half racks. Turns out I actually perfer the half racks.
 
Have been reading through, nice journal, but even nicer weights, lifts are impressive! Keep it up!
 
5 weeks out today
 
omerta2010 said:
:cool2::bow::bow::cool2:

IG like always great workouts with killer weights. :winkfinger:
Click to expand...

Nah. I'm a pee-wee. lol

JerseyDevil said:
Power cage? I just learned the other day my gym is purchasing one also..... Can't wait! I could spend my entire workout in there. Might PO the other members who want to do curls! LOL
Click to expand...

omerta2010 said:
My old gym had one, the new one has 1 and 2x half racks. Turns out I actually perfer the half racks.
Click to expand...

ParadiseCup said:
i like the full racks :boobs:
Click to expand...

omerta2010 said:
I won't be arguing against them. :winkfinger:
Click to expand...

ParadiseCup said:
:ohyeah:
Click to expand...

LOL I'm dieting so I'm thinking Ribs! lmao

littlekev said:
Have been reading through, nice journal, but even nicer weights, lifts are impressive! Keep it up!
Click to expand...

Thanks for dropping by littlekev!

Sidney said:
I want to train with Island Girl!!!!! >.< :lifter:
Click to expand...

ParadiseCup said:
she is special !!
Click to expand...

Let's do it! You coming to Denver so we'll get a workout in!


ParadiseCup said:
5 weeks out today
Click to expand...

I'm gonna be armed and ready for battle!:winkfinger:

Ezskanken said:
Keep going strong IG!
Click to expand...

Thanks so much Ezskanken!
 
update:

Fri. 1/20

Arms. Was feeling a bit worn down. Went light today. Next week I will be rested and ready to hit it hard again.

Been on IML Lean Fuel for a week. I'm feeling the heat! haha Woke up the other morning and I felt like a burning furnace and boy was I hungry! Body knows the show is drawing close. Diet is all coming together (well it has been all along) and I'll be ready to display and showoff this PHYSIQUE come Feb. 25th in Arizona baby!

Arms--

DB Curls:(warmups)
20/12
20/12
25/10

LF Preacher Curl:
50/15
65/12
80/8
80/8

LF Tricep Dips:
130/15
150/12
170/7 (I forgot to re-adjust the arm placement after Cam did his set so the arms were too far for me. Next set we remembered. Much better)
175/8 (Last time 160/8)

Rope Pushdowns:
40/15
50/15
60/10

Rope Hammer Curls:
40/15
50/12
60/10
 
Last edited:
Mon. 1/23

Sheesh, can you believe this month is almost over? Time sure is flying by this year. Christmas will be here before we know it. LOL

Been super busy with prep, training, business....I wish I had a twin!
rofl.gif



Shoulders and Abs

Seated DB Press:
20/15
30/12
40/10
50/10

H/S Behind the Neck Presses:
90/12
140/8
160/6 drop 90/8

DB Side Laterals:
15/15
20/12
25/12 drop 15/15

DB Front Raises:
20/12
25/10

DB Bend Over Rear Delts:
20/12
25/8

Rope Facepulls:
90/15
105/10
110/10 (Last time 105/10)
 
Tues. 1/24

Trained solo tonight. Miss, Cameron when he's not with me. Sometimes we argue, but lol I love training with him and don't want to train with anyone else. He know exactly how to spot me and when to spot me. We've been training together for 19 years! Wowza!

Back

Pull-ups:
10+8+8=26RP

LF Pulldowns:
70/12
90/12
110/10 (I had a hard time getting the weight down by myself. haha What a sight to see!)

Rack Deads:
135/15
185/12
225/12 (with ease)
275/6 (whoa! what a difference!)

H/S Rows (plate loaded)(1 arm)
45/15
70/12
90/10
100/8 (love!)

LF Seated Rows:
85/12
95/10
110/7 (Last time 105/8)

DB Shrugs:
60/15
65/12
70/10
 
Thurs. 1/26

Holy Moly! What a leg workout. Our 24 hour got in some really cool stuff. Couple of prowlers, tires, ropes....Love it! Keeps the workouts exciting!

I used the prowler today and what a workout! Cameron posted a vid on my FB fan page. Not sure if this link will work.

http://www.facebook.com/profile.php?...24878527524596

Oh and I had sushi post workout. 10 ebi shrimp, 4 maguro tuna and 3 unagi eel. So YUM!


Legs

Leg Extensions:
50/15
50/15
70/15
90/12
110/12
150/8 (Last time 135/6)

Hack Squats:
90/15
140/12
180/12
270/8 (Last time 270/7)

DB Lunges:
22.5/32 steps x2 sets

Prowler workout push and pull:

Pull: 5 plates/ all around the gym. LOL This was too funny!

Push: 5 plates/ 6 sets
 
The prowlers are fun. Kicked my butt, but then it got cold so have to wait for it to warm up again. Our gym is to small to push it inside. :winkfinger:
 
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