Going for it...2012

[davegmb]

Creatine is over rated for me, just makes me bloated and don't notice much strength difference. How do you find it?

I like Front squats instead of Hacks, because of the extra abs and upper back workout you get with it too, along with obviously hitting the quads. Just a personal preference, unless you are using the Hacks to go high rep, I'd struggle to do that with front squats.

 

[AustinGal]

Creatine is over rated for me, just makes me bloated and don't notice much strength difference. How do you find it?

I like Front squats instead of Hacks, because of the extra abs and upper back workout you get with it too, along with obviously hitting the quads. Just a personal preference, unless you are using the Hacks to go high rep, I'd struggle to do that with front squats.

Thanks Dave...I want my quads to grow

190lb on DL....Booyah!

 

[AustinGal]

10 hours of sleep...body must have needed it.
Looks like it will be a cardio lunch

B

 

[RockShawn]

I'm in the same boat this morning. We had some thunderstorms producing tornadoes around our town. So it was a long night. Gonna have to hit the office first and then the gym.

 

[AustinGal]

Oh Sweet Jesus..I'm sore. 40 min of interval hell....after leg day.

Ugh.

 

[AustinGal]

Morning!

20 min power walk

4 rounds

Calf Raise with DB 45lbs-sets of 20 with two different toe positions.
Shoulder Shrug with DB-45lbs-sets of 10
Bicep 21's with 45lb-50lb bars(fucking ouch!)
Alt DB curls(working negatives) 20lb-sets of 10
Concentration curls w/ 20lb db-sets of 15
Tri Dip..legs on bench-sets of 25
Tri Cable Extension w/ 30lbs-sets of 15
Hang abs-sets of 10-12

Walked another 15..


Busy week! Need to keep eats clean with no cheats until the following weekend!

B

 

[yellowmoomba]

How are your arms feeling tonight???? LOL Nice high rep day.

 

[IslandGirl]

Hi Island Girl. Thanks for the warm welcome!
I do plan to do my first figure or bikini show this Now, depending on how much muscle I can build. I'd be in the over 35 tall catagory?? I'm unsure which type of show it is, my trainer is giving me the info this weekend. I'm facing some sizeable bumps in the road but going to do my best!

B

Oh ok. Nov is a lot of time. Just keep that focused. Looks like you're having no problems doing that though.

 

[AustinGal]

How are your arms feeling tonight???? LOL Nice high rep day.

..little fatigued but I could have gone heavier. Next time! Thanks

 

[AustinGal]

Oh ok. Nov is a lot of time. Just keep that focused. Looks like you're having no problems doing that though.

Thank you. Yes, it's allot of time but time goes by so quickly! Gotta get the thyroid stuff under control now!

 

[AustinGal]

Happy Hump Day Back/Shoulders

15 min Stair Hell intervals

30 min of :

A-Iso-flex machine-15 reps at 90,90,100,110
B-BB Row- 15-8 reps at 70,80,90,90,70
C-Front Raise-10-12 reps at 15lbs
D-Rope cables/Shoulders 20-15reps at 30/40lbs
E-1-2 Strict Pull-ups
F-Abs on bench-assorted

15 elliptical



B

 

[IslandGirl]

Thank you. Yes, it's allot of time but time goes by so quickly! Gotta get the thyroid stuff under control now!

I bet you have a very knowledgable trainer. He'll guide you along.

Nice workouts!

 

[AustinGal]

I bet you have a very knowledgable trainer. He'll guide you along.

Nice workouts!

Thank you...I have a guide for nutrition only. Workouts are all me and past trainers influence

 

[AustinGal]

Rest Day..

Need rest as I managed to slam 18 strict pull-ups yesterday. New PR. Think it's time for me to increase the weight on the Iso-flex back machine, 115lb was too easy.
It's amazing ...this feeling of strength and accomplishment. I may not be at my weight goal but my body is getting tighter and muscles are revealing themselves. The scale is generally a bastard liar!

B

 

[IslandGirl]

Enjoy your rest day! Practice some posing maybe. I love teaching bikini posing. Or are you doing figure? With all your muscles, I bet figure. Both are fun. Just add your flair and personality.

 

[AustinGal]

Enjoy your rest day! Practice some posing maybe. I love teaching bikini posing. Or are you doing figure? With all your muscles, I bet figure. Both are fun. Just add your flair and personality.

Figure, if I can get enough symmetry and muscle thanks!

 

[AustinGal]

Fasted am cardio

30 min of running intervals
15 min power walk

Tonight will be abs, calves and tri's.

B

 

[yellowmoomba]

Good to see PRs in here

 

[AustinGal]

THANKS..it felt good creating them!
I'll take pics soon!

B

 

[JerseyDevil]

18 strict pull ups? Awesome....

 

[AustinGal]

18 strict pull ups? Awesome....

They were not all at once but in my workout timeframe of 30 min. I'll get there

 

[AustinGal]

It's 11am and I've already been punched in the face and kicked in the stomach, how bout you?
This morning was FUN!!! A 90 min Self Defense class with take-downs.



Then Crossfit WOD..

200 M walking Lunge
80 PVC Push press
100 full sit ups
800 M row

13min.

Almost 2 hours of cardio..

Time for an audition Wish me luck!

B

 

[RockShawn]

Ouch. Sounds like fun. Keep it up!
Good luck!!

 

[AustinGal]

I'm sore! UGH!

Today working the legs out. I don't have the plan written yet but I imagine it will be something like:

Leg press, Leg Ext, Sumo squat with KB, hammies on the ball, glut machine and abs. Then maybe an hour of walking?

I landed a role as an assassin for a little film. This may screw up my plans to compete BUT acting fulfills the soul more then figure show. Regardless, I need to be fairly buff for the role and about 5 lbs leaner. I'd be about 10-11% BF if I lost 5 lbs...Totally feasible.

B

 

[MaxSeg]

Solid training here, good luck!

 

[yellowmoomba]

Pullups, Punching, Kicking and assassins ................I like this journal LOL

 

[RockShawn]

Alright, tomorrow starts a new week, Get ready to kick it in the ass. Train Hard, Diet Harder!!

 

[AustinGal]

Max, YMoonba and Shawn...Thank you for the support

I is not the happiest of campers today. Trainer said my BF is 14.5 which is up from 13.5...of course skin folds are prone to mistakes. The weight was .5 less...I'm just so confused. The numbers had been going down, weight stayed the same...and now my BF% is up? WTF? Whatever..today is a new day and I still have allot of time to get lean!

Yesterday I practiced palm strikes on the bag with some boxing. I LOVED it. It makes me feel strong..scratch that...I AM strong. Stronger than I thought. I followed that up with a leg workout and some DL at 80% of my max. Then a 45 min power walk.

Today will be a 30 min cardio sesh...sprints, rowing, elliptical, jax and sprawls.

I suspect my hormones are the reason for my BF issues. We just can't get my thyroid happy. Aging sucks but beats the alternative I'll need to dial in the eats to 100%. No more cheats for a few weeks after this weekend. Boo. Rant over.

Let's do this!

Babs

 

[RockShawn]

It happens. I'm up almost 4 pounds this last week but I look sharper than the previous week. Skin folds are suspect and we all know scales lie. Water retention plays into skin folds and if you measure after a cheat meal your gonna have even more retained water temporarily.

Keep the mirror as your guide. You got this!!

 

[AustinGal]

It happens. I'm up almost 4 pounds this last week but I look sharper than the previous week. Skin folds are suspect and we all know scales lie. Water retention plays into skin folds and if you measure after a cheat meal your gonna have even more retained water temporarily.

Keep the mirror as your guide. You got this!!

You are awesome,..thank you!!