• Hello, please REGISTER and become a member of our community! You will then be able to start threads, post comments and send messages to other members. Thanks!

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

IslandGirl

Elite Member
Joined
Jun 25, 2010
Messages
1,081
Reaction score
251
Points
0
Location
Colorado
Get Shredded!
you looked great - I hope that New Orleans knows better what WP should look like. :)

Thank you MHI! It has been frustrating the look they are picking. I'll be totally honest. Yanno, they are saying NOW (after not picking figure'ish girls for pro cards last year) they want a figure-look. Omg! I have not looked like a figure girl in years! LOL How can the award me a pro card last year and now say this year, "We want figure +20%" -OR- "WE want figure without heels". I am not gonna rant. I am not gonna rant. LOL LOL

Thanks though! It means a lot to me because I know you know I worked my ass off. hehe
 

IslandGirl

Elite Member
Joined
Jun 25, 2010
Messages
1,081
Reaction score
251
Points
0
Location
Colorado
Back on the bandwagon.

Stackin' for Nawlins, IronMagLabs style! :ohyeah:
 

Attachments

  • 553744_3208678608363_1008129616_32914621_1400598402_n.jpg
    553744_3208678608363_1008129616_32914621_1400598402_n.jpg
    107.9 KB · Views: 7

omerta2010

Registered Member
Joined
May 14, 2010
Messages
3,355
Reaction score
219
Points
0
Location
US
Hey you lookin great. Just keep doing your best and sooner or later they will figure out what the hell they want in the WP category.
 

IslandGirl

Elite Member
Joined
Jun 25, 2010
Messages
1,081
Reaction score
251
Points
0
Location
Colorado
Mon. 4/9

IG is BACK!!! I lost a bit of motivation coming out of St. Louis show and couldn't find my way home. Took a tiny break from the diet, eating clean at home, but if I went out to eat with my family or friends, I just ordered what I wanted. That went on for about 2 weeks. At that point I was 12 weeks out from Nawlins so like a light switch. Diet was switched back on.

Training took a bit of a hit. I was in the gym, but kind of not knowing what to do; not sure what direction to take. Hubby was thinking we start doing Upper body/Lower body workouts. Tried it for 1 day and bah! Not for me! For about 2 weeks we did the usual, traditional type of training. 2 bodyparts a day, about 18-20 sets total. Since the weather is warming up, we started back doing track work on Sundays (now that I like!)

But I needed to get my motivation back. I wanted to get back that feeling of "I can't wait to go in the gym and train today!" You know that JOY and PASSION of training!

After much thinking and going back and forth.I got my MOJO back! FST-7!!! I did it a couple of times in the past and I really liked it a lot! So I'm back FULL FORCE. Day 1 today and I LOVED it! I was motivated and excited to get in the gym and train! Nuthin' gonna stop me now! Nawlins baby....here I come!
 

IslandGirl

Elite Member
Joined
Jun 25, 2010
Messages
1,081
Reaction score
251
Points
0
Location
Colorado
FST-7 Training

Here is my customized plan for training principle called FST-7. FST stands for Fascia Stretch Training, and the seven refers to the seven sets performed for the final exercise of a target bodypart.

This program likes to stay within the rep range of 8-12 reps unless noted to do more. For "FST-7" it is performed for your final exercise of your target bodypart. You will do 7 sets/ 8-12 reps with about 30-45 seconds between sets.

A question that is asked quite often is should the weight be constant as the seven sets go on? It can be, but it???s perfectly fine to reduce the weight one or two times as needed to stay in the proper rep range. There may also be times when you need to increase the weight, but this happens less often.

I am focusing on Shoulders, Rear Delts, Hamstrings and Back Width.

My split will be as followed:

Day 1- Shoulders, Rear Delts and Triceps
Day 2- Hamstrings and Quads
Day 3- Back, Biceps and Calves


Workout 1- Shoulders, Rear Delts and Triceps

Smith Presses to front: 3 sets/ 8-12 reps
DB Front Raise: 3 sets/ 8-12 reps
EZ Upright Rows: 3 sets/ 8-12 reps

FST-7: DB Side Laterals: 7 sets/ 8-12 reps

Rear Delt Machine: 3 sets/ 8-12 reps

FST-7: Rope Facepulls: 7 sets/ 8-12 reps

Close-Grip Bench Press: 3 sets/ 8-12 reps
EZ Pushdowns: 3 sets/ 8-12 reps


Workout 2- Hamstrings and Quads

Lying Leg Curls: 3 sets/ 8-12 reps
Smith Sumo Squats: 3 sets/ 8-12 reps
DB Plie Squats: 3 sets/ 8-12 reps

FST-7: Seated Leg Curls: 7 sets/ 8-12 reps

Leg Extensions: 3 sets/ 8-12 reps
Hack Squats: 3 sets/ 8-12 reps
Adductor //SuperSet// Abductors: 3 sets/ 8-12 reps
Walking Lunges: 100 steps


Workout 3- Back, Biceps and Calves

Unassisted Pull-ups: 3 sets to failure each set
Hammer Strength Pulldowns: 3 sets/ 8-12 reps
Hammer Strength 1 Arm Rows: 3 sets/ 8-12 reps
Standing Straight Arm Pulldowns: 3 sets/ 8-12 reps

FST-7: Close Grip Pulldowns: 7 sets/ 8-12 reps

Alternate DB Curls: 3 sets/ 8-12 reps
EZ Bar Curls: 3 sets/ 8-12 reps

Standing Calf Raises: 3 sets/ 8-12 reps
Seated Calf: 3 sets/ 8-12 reps
 

IslandGirl

Elite Member
Joined
Jun 25, 2010
Messages
1,081
Reaction score
251
Points
0
Location
Colorado
DAY 1!

Mon. 4/9

Shoulders, Rear Delts and Triceps

Smith Presses to front: 3 sets/ 8-12 reps
(warm-up: 20/15 and 50/12)
60/12
70/10
80/10

DB Front Raise: 3 sets/ 8-12 reps
17.5/15
22.5/12
25/12

After these 2 exercises, I had such a mean pump! omg! My delts were so achy and crazy! Loved it!

EZ Upright Rows: 3 sets/ 8-12 reps
40/15
50/12
60/10

FST-7: DB Side Laterals: 7 sets/ 8-12 reps
20/12
17.5/12
17.5/10 X 5

Rear Delt Machine: 3 sets/ 8-12 reps
50/12
60/10
60/9

FST-7: Rope Facepulls: 7 sets/ 8-12 reps
60/12
65/12 X3
65/10 X3

Close-Grip Bench Press: 3 sets/ 8-12 reps
65/12
75/9
80/8

EZ Pushdowns: 3 sets/ 8-12 reps
50/15
60/12
70/8
 

IslandGirl

Elite Member
Joined
Jun 25, 2010
Messages
1,081
Reaction score
251
Points
0
Location
Colorado
omg! So I am sore from my workout last night. Delts rarely get sore on me and ooooo, I feel the pain! Rear delts are like...OUCHY! Love it!

A little re-arranging of training schedule. Hubby won't be able to make it to the gym tonight so I'll be driving it solo. So I'm gonna hit back instead of leggies. Leggies will be on Thurs.

We have a super busy, hectic schedule this week. Trying to get in all my cardio sessions and training and working around son's baseball practices, daughter has a parent graduation meeting at school Wed evening and this Sat we have our first NQ show that I am judging but we are driving (an hour) on Fri for check-in and staying in Boulder the entire weekend. So it's kind of nuts around here! Trying not to stress because stressing ain't gonna change my schedule. Just gotta "DO".

BBL with Back training. Woooohoooo!
 
Last edited:

IslandGirl

Elite Member
Joined
Jun 25, 2010
Messages
1,081
Reaction score
251
Points
0
Location
Colorado
Tues. 4/10

WOW! I am sore!

I went to a different 24 hour location tonight. Cameron didn't come to the gym so this location is a little bit closer to home. Different machines and cables. The Hammer Strength pulldowns was a bit tricky when I had more weight on it. I couldn't bring the weight down and then hook my thighs underneath the thighs pads so I had to ask some random guy to help me get it down. LOL

I ended up doing more sets on the H/S Low Row machine since I was trying to figure out starting weight. That ended up taxing me out for the rest of my workout. Won't be doing that again, but I guess I won't need to now that I figured out what weight I needed to stay within 8-12 rep range.


Back, Biceps and Calves:

Unassisted Pull-ups: (3 sets to failure each set)
12+10+7=29RP

Hammer Strength Pulldowns: 3 sets/ 8-12 reps
70/12
110/10
120/8

Hammer Strength 1 Arm Low Rows: 3 sets/ 8-12 reps
35/15
45/15
60/12
70/12
85/10

Standing Rope Straight Arm Pulldowns: 3 sets/ 8-12 reps
40/15
45/12
50/9

FST-7: Close Grip Pulldowns: 7 sets/ 8-12 reps
70/12
70/12
80/12
80/12
90/12
90/9
90/8

Alternate DB Curls: 3 sets/ 8-12 reps
17.5/12
20/11
25/8

EZ Bar Curls: 3 sets/ 8-12 reps
35/12
45/10
55/6+4=10RP

Standing Calf Raises: 3 sets/ 8-12 reps
100/12
120/12
160/12

Seated Calf: 3 sets/ 8-12 reps
170/12
190/12
210/12
 

omerta2010

Registered Member
Joined
May 14, 2010
Messages
3,355
Reaction score
219
Points
0
Location
US
How have you been btw?


Not to bad, back is healed up from last year so now trying to be smart on my programs.

Finally the last week or so have gotten serious about looking to see what's out there for a new job. This one expects about 60-70hrs a week just because that's what I've been doing, with absolutely no appreciation what so ever from them.

Did you get a chance to relax and get a few cheats in over easter?
 

omerta2010

Registered Member
Joined
May 14, 2010
Messages
3,355
Reaction score
219
Points
0
Location
US
FST-7 sounds interesting that's for sure.

Next time your feeling sadistic you might think about this one by Gaz here on the board: getlifting.info » The GetBodybuilding Training System

That's what I have been doing between my strength programs. This is my second round on it, and I know Juggernaut has done it as well.
 

IslandGirl

Elite Member
Joined
Jun 25, 2010
Messages
1,081
Reaction score
251
Points
0
Location
Colorado
^^^It's good to have to use different machines once in a while. Looks like you had a good workout!

Yeah but I also want to see progress so I have to use the same machines next time. lol Maybe I will go to this gym just for back day. haha

Thank you!
 

IslandGirl

Elite Member
Joined
Jun 25, 2010
Messages
1,081
Reaction score
251
Points
0
Location
Colorado
Get Shredded!
Not to bad, back is healed up from last year so now trying to be smart on my programs.

Finally the last week or so have gotten serious about looking to see what's out there for a new job. This one expects about 60-70hrs a week just because that's what I've been doing, with absolutely no appreciation what so ever from them.

Did you get a chance to relax and get a few cheats in over easter?

Well training smart is good. We only get 1 body and we need to take care of it. Plus we ain't getting any younger the last I heard.....(drats! lol)

Ahhhh...best of luck in the job search. I hear ya'! All that work and time you put into your job and just getting acknowledged would be a nice. Not asking for much there. I pray you find something better!

I had 1 cheat on Easter but we went to get fro-yo afterwards so it was a great cheat I must say.
 

IslandGirl

Elite Member
Joined
Jun 25, 2010
Messages
1,081
Reaction score
251
Points
0
Location
Colorado
FST-7 sounds interesting that's for sure.

Next time your feeling sadistic you might think about this one by Gaz here on the board: getlifting.info » The GetBodybuilding Training System

That's what I have been doing between my strength programs. This is my second round on it, and I know Juggernaut has done it as well.

Ok, I'll check that out. I'm not looking to put any more size on. Just want to refine my physique going into shows this year. I guess wait and see how this division evolves and go from there.
 

IslandGirl

Elite Member
Joined
Jun 25, 2010
Messages
1,081
Reaction score
251
Points
0
Location
Colorado
Wed. 4/11

No lifting today. Did my double cardio. 45 mins in the am/fasted and 30 mins in the pm.

Daughter is graduating in 25 days. We had a parent meeting tonight and as I was sitting in the auditorium, I just couldn't believe that she is graduating. It was like yesterday when I brought her home from the hospital. Sooo crazy!!!

I was able to sneak some time in today to get a much need mani and pedi and sit in those amazing massage chairs. lol I didn't realize DOMS from back workout yesterday until I got in that chair and when I powered on the massage, I almost jumped out of the chair. lol Ouch! I am sore!

Anyhoooooo, I tried that new polish Shellac and oooo I love it! Polish looks amazing and shiny! No drying time which is the one big reason I hated regular polish. It took forever for it to dry! I couldn't do anything for hours. This is cool!

I'm really loving oatmeal!!! I get it couple of times a day for now and I tried putting Walden Farms Apple Butter in it and O.M.G.! It is so delish! Nom Nom! I can't wait to have it again tomorrow!!!

I also found Goldfish Honey Whole Wheat bread. So adorable! I made my salmon burger tonight and toasted the nemo bread and added some saute' mushrooms and lettuce. So good!
 

Attachments

  • 319738_3279508859075_1008129616_32947712_1116278890_n.jpg
    319738_3279508859075_1008129616_32947712_1116278890_n.jpg
    63.2 KB · Views: 4
  • 522317_3279584300961_1008129616_32947727_1084818960_n.jpg
    522317_3279584300961_1008129616_32947727_1084818960_n.jpg
    52.1 KB · Views: 5

omerta2010

Registered Member
Joined
May 14, 2010
Messages
3,355
Reaction score
219
Points
0
Location
US
Well training smart is good. We only get 1 body and we need to take care of it. Plus we ain't getting any younger the last I heard.....(drats! lol)
:geewhiz: no way, next thing I know your going to tell me there is no Santa Clause or Easter Bunny either. :nail:
Ahhhh...best of luck in the job search. I hear ya'! All that work and time you put into your job and just getting acknowledged would be a nice. Not asking for much there. I pray you find something better!
I'm trying to take my time and not push it, I'm one of the lucky ones who actually still has a good paying job. So I can be a little picky **crossing fingers and knocking on wood**
I had 1 cheat on Easter but we went to get fro-yo afterwards so it was a great cheat I must say.
That sounds like a fun cheat, the fro-yo places are invading our area out here, in the last year 4 have moved in and I still haven't checked them out yet. lol maybe this weekend. :winkfinger:

Ok, I'll check that out. I'm not looking to put any more size on. Just want to refine my physique going into shows this year. I guess wait and see how this division evolves and go from there.
Just do your best and it'll come around in time. :winkfinger: And wanted to share since I know how much you like to beat your logbook and the other hardcore training protocols.
 

IslandGirl

Elite Member
Joined
Jun 25, 2010
Messages
1,081
Reaction score
251
Points
0
Location
Colorado
:geewhiz: no way, next thing I know your going to tell me there is no Santa Clause or Easter Bunny either. :nail:

LOL
:roflmao:


I'm trying to take my time and not push it, I'm one of the lucky ones who actually still has a good paying job. So I can be a little picky **crossing fingers and knocking on wood**

Yeah just keep your options open. It'll come when the timing is right.

That sounds like a fun cheat, the fro-yo places are invading our area out here, in the last year 4 have moved in and I still haven't checked them out yet. lol maybe this weekend. :winkfinger:

No kidding! I say in the the last year, we probably have gotten more than 2 handfuls of fro-yo joints around our area or at the malls. Crazy! I like the self-serve places better. FUN!

Just do your best and it'll come around in time. :winkfinger: And wanted to share since I know how much you like to beat your logbook and the other hardcore training protocols.

Ok, I read that article and I LOVE it! LOL It sounds like it's more for mass building, but I'm sure I can make it work for me. I'll give FST a couple of weeks and I may draw up a training plan for myself. I had some questions as I was reading it, but when I got done, my questions were answered. I'll come check out your log too. Thanks!
...
 

IslandGirl

Elite Member
Joined
Jun 25, 2010
Messages
1,081
Reaction score
251
Points
0
Location
Colorado
Sun. 4/15

Got home from a hectic weekend of judging The Northern Colorado. Almost 200 competitors. What a show! Seriously it was non-stop judging from morning till evening show. Whew! Loved the WP competitors!!! Had fun with that! All the woman looked great. I believe there were about 10 total. Great turnout! Steve Kuclo was the guest poser. He looked great and what a great guy.

Had a semi-cheat last night at CCF, Miso Salmon and sweet potato fries. And then today for lunch we checked out a pizza joint in Boulder -Cosmos- that is suppose to be the best pizza in town. It was yummy! Love pizza but can't eat it all the time.

Took a nap when we got home and then got ready to hit the gym. Legs. Trained solo tonight.


Legs

Lying Leg Curls:
45/15 (warmup)
50/12
55/12
65/10

Smith Sumo Squats:
50/12
70/12
90/12

DB Plie Squats:
50/12
60/12
70/12
80/12

FST-7/Seated Leg Curl:
50/12
50/12
55/12
55/12
60/10
60/10
60/10

Leg Extensions:
60/15 (warmup)
70/12
80/10
85/10

Hack Squats:
90/12
110/12
140/12

Adductor //SuperSet// Abductor:
115/15 //SS// 115/15
130/15 //SS// 130/15
145/12 //SS// 145/12

Walking Lunges:
140 steps
 

IslandGirl

Elite Member
Joined
Jun 25, 2010
Messages
1,081
Reaction score
251
Points
0
Location
Colorado
Mon. 4/16

Son had a baseball game this afternoon. Hit the gym after the game. Trained Solo again. Trained at a different gym tonight, different cables and machines.

Serious DOMS from leg workout last night. Ouch!


Shoulders/ Rear Delts and Triceps:

Smith Shoulder Presses:
40/12 (warmup)
50/12
70/10
80/7

DB Front Raises:
20/12
22.5/12
27.5/12

EZ Upright Rows:
50/12
70/12
75/9

FST-7/DB Side Laterals:
17.5/12
17.5/12
15/12
15/12
15/10
15/10
15/10

FST-7/Rope Face Pulls:
70/12
70/12
70/12
80/10
80/10
80/10
80/8

EZ Pushdowns:
60/12
70/12
80/12

Nautilus Tricep Extensions:
80/12
95/12
110/10
 

IslandGirl

Elite Member
Joined
Jun 25, 2010
Messages
1,081
Reaction score
251
Points
0
Location
Colorado
Wed. 4/18

Trained at a new gym tonight. Really like the different equipment. They have these new machines I've never seen before. More like circuit type training, called Matrix. Pretty cool. Very smooth and the system tracks your rep count, activity time and rest period. Super neat! They have a glute one that I can't wait to try. And I saw a lateral raise that I was interested in. Most lateral machines I've used in the past never fits my short limbs. I have yet to find one that works for my body. I tried it tonight just for kicks, and YES! I think it will work for me. Can't wait to try it on shoulder day. They also have a back extension machine. I'm excited to try that out too.

Most of their plate loaded equipment is Life Fitness. I saw a Iso-Lateral Kneeing leg curl machine. Armbrust gym has that one, but I think it's a Hammer Strength, but it looks exactly like it so I'm excited to try that on leg day. Also their leg press machine looks super smooth! Excited for that one! They also have a V-squat that you can use either front facing or rear facing. So excited! I think I am going to love this gym! I feel like a little kid in a candy store. Ahhhh!!!

Today was

Back, Biceps and Calves:

LF High Row:
90/15 (warm-up)
110/12
140/10
150/8

LF 1 Arm Row:
45/12
70/12
90/10

Matrix Seated Row:
50/15 (just trying out weight)
55/12
65/12
80/10

FST-7--Close Grip Pulldowns w/ D attachments:
60/12
70/12
80/12
80/11
80/10
80/10
80/9


DB Curls: (grip in left hand was feeling odd)
20/12
22.5/12
25/8

EZ Curls: (love that they have smaller weights in the pre-weighted ez bars!)
30/15
40/12
50/10
60/6

(left hand was holding me back on biceps)

Matrix Calf Extension Sled:
80/15
120/15
140/12

Matrix Calf Extension-Single leg:
20/12 x3
 

IslandGirl

Elite Member
Joined
Jun 25, 2010
Messages
1,081
Reaction score
251
Points
0
Location
Colorado
Thurs. 4/19

Leg Day in my new gym! Yeehaw!!! Trained Solo though.


Matrix Lying Leg Curl:
40/15
50/15
60/12
70/11
80/8

LF Iso-Lateral Kneeling Curl:
15/10
15/10
17.5/8

Matrix Glute:
30/12
35/12
35/12
40/10

DB Plie' Squats:
65/15
70/15
70/15


LF Leg Press:
90/15
270/15
450/12
540/10 (light! training 4 Physique. lol)

Smith Squats: (ok this was a little weird. the rack unhooks the opposite way which I'm not used to so I had a difficult time using this smith)
50/12
70/12
70/12

Matrix Leg Extensions:
50/15
60/12
60/12
65/10

Post 5 hours and I am already sore. I need one of those railing by the potty for my bathroom. OUCHY!
 
Top