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

Hiya IG!
Wow...another Coloradoan in here?

great job on the pull ups!
 
4 weeks till showtime :flex:
 
omerta2010 said:
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:
Click to expand...

Yeah, they said the prowler was pulling up on the carpet or doing something funky so they took all the prowlers outside. But I asked for it so they brought it up for me. LOL but I think the manager saw and probably I won't be able to get it again. It was a lot of fun and yeah, kicked my bootay!

We got the ropes in and I can't wait to try them for shoulder day.

They even got some tires for indoors so I'll be trying that out too.
 
Fri. 1/27

Trained arms solo tonight. Cam had to catch up on sleep.

Felt pretty strong tonight. Wished Cam was at gym with me to help spot on last couple of reps, but it's all good. Sometimes it's nice to just go to failure all on your own.

Tried a new exercise tonight. Tate Presses. Went light to get used to the movement and form. Thanks Omerta!


Arms and Abs


DB Curls:
20/15
25/12
30/10
35/7

EZ Curls:
30/15
50/12
70/10

High Cable Curls:
25/15
35/12
45/10


Rope Pushdowns:
45/15
50/15
55/12
60/9

Tate Presses:
10/15
15/12
15/12

Dip Machine:
135/12
165/12 (this was hilarious trying to get the weight down with all of my 114 lbs bodyweight. haha)
195/6 (even more funnier! lol)


Abs
 
Last edited:
Sun. 1/29

What a fun weekend! Last night had a cheat meal. Went to Haciendas with some friends. I figure it's probably gonna be my last sha-bang before my show so live it up baby. But I also thought of how I always feel when I stuff myself and feel sick and just want to go back to my normal clean food. We started off with chips, salsa queso and guac. That was soooo good! Omg, I probably could've had that as my meal and would've been happy. For my entree, I had the carne asada with fries instead of rice. And also ordered a ground beef enchilada on the side. For dessert I shared it with member here Mommyoftrips. Chocolate cake with vanilla ice cream. (pic below)

Today we trained shoulders. Was super happy with my workout. Felt strong and happy I got up 55 lb. dbs for presses. Yeehaw! Did some posing after training. I'm almost there! This girl ain't stopping now! I'm plowing through! lol
smile.gif


Post-workout I had sushi and yogurt! Yeah bitches! I'm on my wayyyyyyy!


Delts:

Seated DB Presses:
25/15
35/12
40/12
55/12

DB Side Laterals:
22.5/15 (some dude was doing laterals with the 20's so I just grabbed the 22.5 cuz' I didn't want to wait)
27.5/12
30/10

Did a drop set of laterals:
35/5 drop 25/8 drop 15/10 rest/pause 15/10 (ouchy! ouchy! ouchy!)

H/S Iso Military Presses:
90/10 X 3

LF Rear Delt Machine:
40/17
55/15
75/15
75/15
80/15

YouTube Video
 
Last edited:
I can't believe how strong you get so close to shows!!! I'm extremely jealous
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
IslandGirl said:
Sun. 1/29

What a fun weekend! Last night had a cheat meal. Went to Haciendas with some friends. I figure it's probably gonna be my last sha-bang before my show so live it up baby. But I also thought of how I always feel when I stuff myself and feel sick and just want to go back to my normal clean food. We started off with chips, salsa queso and guac. That was soooo good! Omg, I probably could've had that as my meal and would've been happy. For my entree, I had the carne asada with fries instead of rice. And also ordered a ground beef enchilada on the side. For dessert I shared it with member here Mommyoftrips. Chocolate cake with vanilla ice cream. (pic below)

Today we trained shoulders. Was super happy with my workout. Felt strong and happy I got up 55 lb. dbs for presses. Yeehaw! Did some posing after training. I'm almost there! This girl ain't stopping now! I'm plowing through! lol
smile.gif


Post-workout I had sushi and yogurt! Yeah bitches! I'm on my wayyyyyyy!


Delts:

Seated DB Presses:
25/15
35/12
40/12
55/12

DB Side Laterals:
22.5/15 (some dude was doing laterals with the 20's so I just grabbed the 22.5 cuz' I didn't want to wait)
27.5/12
30/10

Did a drop set of laterals:
35/5 drop 25/8 drop 15/10 rest/pause 15/10 (ouchy! ouchy! ouchy!)

H/S Iso Military Presses:
90/10 X 3

LF Rear Delt Machine:
40/17
55/15
75/15
75/15
80/15

YouTube Video
Click to expand...

Hi IslandGirl,

I´m always amazed how far a dedicated woman can get in bodybuilding.
And how good it looks. :clapping:
It´s like a lightning strike to any couch potato out there and also to all those "Lifting weight? No, I don´t wanna look like Schwarzenegger, so I am afraid to hold my handbag, let some friendly best-friend-loser do it, oh, how come I look like **** in the mirror, gotta lose some weight with that fancy apples-and-water-diet from the new "Brigitte" (stupid German women´s magazine), oh, it didn´t work, well, I´ll just kill my frustration by swallowing a couple of chocolates..."-girls.

So: Big respect!

As for your video - we got a saying in Germany:
"Ein schöner Rücken kann auch entzücken".
(sound like: ayne showner rewcken cunn owch antsoocken)

It means:
"There´s also delight
In a nice backside." :daydream:

Cheers,
Heart Muscle
 
IslandGirl said:
Sun. 1/29

What a fun weekend! Last night had a cheat meal. Went to Haciendas with some friends. I figure it's probably gonna be my last sha-bang before my show so live it up baby. But I also thought of how I always feel when I stuff myself and feel sick and just want to go back to my normal clean food. We started off with chips, salsa queso and guac. That was soooo good! Omg, I probably could've had that as my meal and would've been happy. For my entree, I had the carne asada with fries instead of rice. And also ordered a ground beef enchilada on the side. For dessert I shared it with member here Mommyoftrips. Chocolate cake with vanilla ice cream. (pic below)

Today we trained shoulders. Was super happy with my workout. Felt strong and happy I got up 55 lb. dbs for presses. Yeehaw! Did some posing after training. I'm almost there! This girl ain't stopping now! I'm plowing through! lol
smile.gif


Post-workout I had sushi and yogurt! Yeah bitches! I'm on my wayyyyyyy!


Delts:

Seated DB Presses:
25/15
35/12
40/12
55/12

DB Side Laterals:
22.5/15 (some dude was doing laterals with the 20's so I just grabbed the 22.5 cuz' I didn't want to wait)
27.5/12
30/10

Did a drop set of laterals:
35/5 drop 25/8 drop 15/10 rest/pause 15/10 (ouchy! ouchy! ouchy!)

H/S Iso Military Presses:
90/10 X 3

LF Rear Delt Machine:
40/17
55/15
75/15
75/15
80/15

YouTube Video
Click to expand...
very cool video - i love to watch those muscles move! yeah, baby!
 
IslandGirl said:
Sun. 1/29

What a fun weekend! Last night had a cheat meal. Went to Haciendas with some friends. I figure it's probably gonna be my last sha-bang before my show so live it up baby. But I also thought of how I always feel when I stuff myself and feel sick and just want to go back to my normal clean food. We started off with chips, salsa queso and guac. That was soooo good! Omg, I probably could've had that as my meal and would've been happy. For my entree, I had the carne asada with fries instead of rice. And also ordered a ground beef enchilada on the side. For dessert I shared it with member here Mommyoftrips. Chocolate cake with vanilla ice cream. (pic below)
Click to expand...

Alright enough messing around, PC whip her into shape no more cheating. :whip:

How did ya like the Tate Press's?
 
Sidney said:
I can't believe how strong you get so close to shows!!! I'm extremely jealous
Click to expand...

My conclusion: It's all in the mind. Everyone says, your strength usually almost always goes kaput towards the ending of your prep. I always felt this way too. Then you have a training partner that says, "Who says you can't press the 55's 3.5 weeks before your contest?" And makes me wrap them and sit my butt down in the chair and do my set. hahaha

It sure feels like hell before I do that set, but it sure feels like a million bucks when you are done the set.
 
Heart Muscle said:
Hi IslandGirl,

I´m always amazed how far a dedicated woman can get in bodybuilding.
And how good it looks. :clapping:
It´s like a lightning strike to any couch potato out there and also to all those "Lifting weight? No, I don´t wanna look like Schwarzenegger, so I am afraid to hold my handbag, let some friendly best-friend-loser do it, oh, how come I look like **** in the mirror, gotta lose some weight with that fancy apples-and-water-diet from the new "Brigitte" (stupid German women´s magazine), oh, it didn´t work, well, I´ll just kill my frustration by swallowing a couple of chocolates..."-girls.

So: Big respect!

As for your video - we got a saying in Germany:
"Ein schöner Rücken kann auch entzücken".
(sound like: ayne showner rewcken cunn owch antsoocken)

It means:
"There´s also delight
In a nice backside." :daydream:

Cheers,
Heart Muscle
Click to expand...

Thank you HM! lol Your post made me laugh and smile.

I love how muscles look on a girl too!

And thank you for the comment on my backside.
 
katia said:
very cool video - i love to watch those muscles move! yeah, baby!
Click to expand...

lol Hi Katia. I'm always shocked when Cam takes these vids. We can never see our back working so when I see it in motion....I'm like, That's me??? Yeah!
 
omerta2010 said:
Alright enough messing around, PC whip her into shape no more cheating. :whip:

How did ya like the Tate Press's?
Click to expand...

LOL I'm in shape!!! I swear. haha

I liked them. They were different. I don't think I can go too much heavier. It's a pretty strict movement. Do you do yours on a flat bench or incline? If you do both, which do you like better?
 
Mon. 1/30

Got quite a bit accomplished today. Went grocery shopping with the kiddos. I had them both take shopping baskets and get what they want. They're old enough now that I can let them do some shopping on their own. It's kind of cool to see my daughters (she's 17) basket. She had stuff like lean ready made turkey burgers, organic apples (holy crap, these were expensive), strawberries, veggies, soup. noodles, tortilla chips, ice cream....my son, he is 12. Had cinnamon toast crunch cereal, milk, coca cola, funyuns, ice cream, pizza, fish filets.... LOL I don't worry too much because we usually always eat healthy meals at home. They love my diet food so they are not short on eating healthy. I actually liked my sons basket. I was like....mmmm funyuns and coke! haha

Then we had to go to daughters school for a seminar. That ran for about an hour.


Trained late tonight. Solo again. I pushed myself as much as I could. On the wide grip pulldowns, I could've done more, but the initial bringing down the weight was a bit of a struggle...it weighed more than me. lol Struggled with the last 2 sets on the initial bring down.


Back and Abs

Wide Grip Pulldowns:
70/20 (light!)
90/15 (light)
120/15
130/12
140/10

RackDeads:
135/15
225/12
275/6

H/S Low Row; 1 Arm:
45/15
70/15
90/12
105/10

Cybex Dual Axis Rows:
90/15
110/10
130/7

Nautilus Close Grip Pulldowns:
80/15
110/15
130/12

DB Shrugs:
60/15
65/15

Hyper-extensions w/ Rows:
BW/ 20
BW + 25/ 15
BW + 25/ 15


Abs--
 
Last edited:
That Prowler is awesome! Reminds me of my days pushing sheet rock and aqua jacks up and down ramps. Add some incline/decline to that thing and have some fun :thumbs:

ps- good luck with the ifbb pro!!
 
Tracy, How many weeks out do you switch from free weights to machines?
 
Pony said:
That Prowler is awesome! Reminds me of my days pushing sheet rock and aqua jacks up and down ramps. Add some incline/decline to that thing and have some fun :thumbs:

ps- good luck with the ifbb pro!!
Click to expand...

Oooooo, I'm not that tough! I would die on the inclines/declines. LOL

Thanks for stopping by!!! and for the luck! :kissu:
 
Sidney said:
Tracy, How many weeks out do you switch from free weights to machines?
Click to expand...

I don't. lol I just do what I've been doing. Don't change nothing. But I do listen to my body and really not trying to strive for PB's.
 
Tues. 1/31

What a yucky day today. I woke up feeling just fine. Did my fasted cardio, ate my breakfast of 1 scoop IML Vanilla Complete Protein w/ 1 T of PB2, 1/2 c. whites scrambled, 1/2 bagel and strawberries and kiwi. Did some work and all of a sudden I started to feel nauseous. I couldn't for the life of me sit there and do more work. I had to go lay down for a nap. Sheesh, the nap turned into 3 hours. LOL Luckily today was a scheduled rest day from lifting.

Had to pick up daughter from school and then take her to a dentist app't. Never have I ever just dropped her and let her be. But today, just the idea of sitting in that dentist office made me feel even sicker. lol So I just dropped her off and told her if the office lady asks about Mom, just say, Mom was feeling ill.

Our dentist is less than 5 mins from home. I got home and laid down, again! I ended up oversleeping.....I heard Cam say he was gonna pick up Cheynna from the dentist. I barely remember him saying that.

2 hours later, I was up and had to get a meal in.

Prayed hard because I needed to get in another cardio session in.

Completed that....thank goodness!

Feeling just slightly better, but gonna call it a night. This is early for me, but have a long day ahead of me tomorrow.

Leg day tomorrow.
 
:kissu: glad you're feeling better ! nice work on legs last night
 
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