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

IslandGirl

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Get Shredded!
Yay for fast healing wrists:). 7 weeks is a short amount of time but you look like you're rolling with the punches and getting it done!

I know! I can't be out of the gym! I need to train!!! I'm intense so no time to waste! hehe

Thanks girl!
 

IslandGirl

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(updating log)

Tues. 5/8

Trained solo again tonight. Cam has so much going on.

Watched some leg videos of Kai Green training. I needed some motivation for tonights workout. Love his training. So intense!

Legs--

Lying Leg Curls:
40/15
50/12
60/10

DB SLDL:

40/15
55/12
70/8

DB Plie Squats:
70/15
75/15
80/15

Leg Extensions:
70/15
75/15
90/12
100/10

Smith Squats:
50/12
70/12
100/12
150/8

Walking Lunges:
216 steps (LOL) (Sounds odd. I went back and forth my gym floor 12x)

Bosu Ball Glute Thrusts:
100 reps

Practice posing
 

IslandGirl

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Thurs. 5/10

Wow, today was a complete rest day from son's baseball game or practice. Seems like a first.

Delts/ Rear Delts/ Triceps

Seated DB Press:
20/15
30/12
35/12
40/12
50/10

LF Side Lateral Machine:
20/12
25/12
30/10

DB Front Raises:
17.5/15
20/12
27.5/12

H/S MTS Shoulder Press Machine:
30/15
40/12
50/12

Low Pulley Rope FacePulls: (first time doing them on this cable. pretty good)
30/15
30/15
40/12
50/12


Rope Pushdowns:
40/15
50/12
50/6
50/6 (wow, couldn't do anymore. I just went kaput.)

LF Tricep Dips:
70/15
80/12
90/10

Practice posing
Sushi post-workout
 

IslandGirl

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Mmmmm. I made these amazing muffins!!!

Recipe:

IslandGirl's Protein Muffins-

2 scoop IronMagLabs COMPLETE protein powder
--(I used 1 scoop dutch chocolate and 1 scoop french vanilla) IronMagLabs Bodybuilding Supplements & Prohormones: Complete Protein Rx
3/4 c. liquid egg whites
1/2 T. baking powder
1/2 t. cinnamon
1/4 t. pumpkin pie spice
1 cap vanilla extract
6 packets of splenda

Pre-heat oven at 350
Mix ingredients in a blender. Pour batter into 8 muffins cups sprayed with pam. Bake for about 10 mins (quick check if done. stick a toothpick in center of muffin. if toothpick comes out clean, they are done). Don't over bake or they will be dry. I topped mines with Walden Farms strawberry syrup and chocolate syrup.

4 muffins:
175 calories
2 fat
5.5 carbs
32 protein
 

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IslandGirl

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Updating:....

Fri. 5/11

Trained solo tonight. Had a great workout. Was strong and felt happy that I did everything on my own. I usually have Cam there to do initial lift offs for me which really does help out a lot, but when he ain't there with me in the gym, I rarely ask anyone.


Back and Biceps:

Straight bar Pulldows to front:
80/15
100/15
120/12
130/12 (these weight are heavier than me and I always go flying up after my last rep. lol)

Nautilus Close-Grip: (Love this machine! Totally feel it in the lats. The entire stack goes up to 170#. Wow, too bad for some guys. lol)
90/15
120/12
140/12
150/9

H/S Low Row/1 Arm:
70/12
90/12
115/10

Cybex Dual Axis Row:
110/12
120/10
130/8

DB Shrugs:
55/15
65/15
75/15

DB Curls:
20/15
25/12
30/8

High Cables Curls:
30/15
35/10
40/6
 

IslandGirl

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Mon. 5/14

Happy Birthday to my hubby Cameron. Went for sushi post w/o.


Legs:

Leg Press:
6 plates: 15
10 plates: 12
14 plates: 12
16 plates: 10
18 plates: 10
18 plates: 10

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

Adductor //SS// Abductor:
40/15 //SS// 40/20
50/15 //SS// 50/20
50/15 //SS// 50/20

Matrix Leg Extensions:
40/15
50/12
60/12


Cut workout short. I was feeling so pukey after the presses.
 

IslandGirl

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Tues. 5/15

Wow! My strength has gone up pretty much the last I say 3.5 - 4 weeks. Love that Halo4Her. I had smiley faces after each max lift for each exercises tonight!

Delts, Rear Delts and Triceps:

H/S BehindtheNeck:
70/15
90/12
140/12
180/9
200/6 (Last time: 140/10) :)

LF Side Laterals:
30/12
40/12
45/10
50/8 (Last time: 30/10) (this was just 5 days ago!) :)

DB Front Raises:
25/12
30/12
32.5/10 (Last time: 27.5/12) (5 days ago) :)

Rope Facepulls:
75/12
90/12
105/10:)

LF Tricep Extensions:
50/15
55/12
65/10
70/8 (Last time: 50/12 (last time did these 12 days ago) :)

LF Tricep Dips:
70/15
90/12
115/10
135/8 (Last time: 90/10 (last time did these 5 days ago) :)
 

IslandGirl

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Wed. 5/16

Argh. Last back workout I was solo in the gym. Tonight back workout, sol0
o again. :( But I guess I didn't do too bad on my own!

Back, Traps and Biceps:

Pull-ups:
12+10+8=30RP

Low Pulley Rows/ D attachments:
70/15
100/12
120/10
140/8

H/S Low Row/1 Arm:
90/12
115/10
125/8 (Last time: 115/10, 5 days ago) :)

Nautilus Close Grip Pulldowns:
110/15
130/12
145/12
155/9 (Last time: 150/9, entire stack is 170#) :)

DB Shrugs:
60/15
70/15
75/15:)


DB Curls: (warm-up)
20/12 x2

EZ Bar Curls:
45/12
55/10
65/6

Nautilus Preacher:
70/7+6+6=19RP


Cybex Calf Sled Raises:

(single calf raises):
30/20
35/20
40/20
55/20
70/20

(both calves):
190/15
210/12
230/10
 

omerta2010

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Wow those are come crazy bumps in strength. :winkfinger:

Glad to see the allergies haven't set you back to much. Have a great weekend.
 

Pony

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Killin it girl! The contest is right around the corner are you psyched or what?
 

ParadiseCup

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if anyone is gonna be in Pueblo June 30th, make sure to come by and see IML's IslandGirl rocking the stage with her guest posing routine
 

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IslandGirl

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ALOHA!

*dustingoffjournal*

It's been a hectic, busy, crazy summer. I hope to be back in my journal a lot more consistent than I have been. I'm going to try my best.

This week is a bit busy with my son making the All-Stars team. They have a double elimination tourney this week so we shall see what happens. They had their first game today and they lost so we need to win every game until Thurs and Fri is the championship. They have games every evening from Mon-Thurs. Games are an hour from us so we'll be trucking it every day if his team keeps winning. This puts a delay in my training.

I'll be starting up on my Halo4Her Stack:

Weeks 1-6 - Halo4Her - 3 caps per day
Weeks 1-6 - Lean Fuel Extreme - 2 caps per day
Weeks 1-8 - Advanced Cycle Support - 2 capsules per day
Weeks 1-8 - Essence EFA - 2 capsules per day
Weeks 1-8 - Razor Cuts - 2 caps per day
Weeks 1-8 - FlexRx - 5 caps per day

Excited to see what this will bring me.
 

IslandGirl

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I'm BACK!!!

Wow, can't believe how quickly summer flew by! Before we know it, it'll be winter! Argh! I hate the cold!

Hope everyone is doing well!


I started back on DC training. I needed a challenge in the gym and DC always, always makes me push hard.

I am currently off of Halo for Her. May start back up in a couple of weeks.

This is my DC plan. May run this for about 8-10 weeks. We shall see.



Biceps/Forearms/BackW/BackT
Shoulders/Hamstrings/Abs
Calves/Triceps/Quads



1A

Life Fitness Preacher (11-15RP)
Pinwheels (10-12SS)
H/S Pulldowns (11-15RP)
H/S Row/1 Arm (10-12SS)
Smith Shrugs (10-12SS)

1B

H/S Behind the Neck (11-15RP)
Widow- Machine Laterals (20SS)
Low Pulley Rear Delt Rows (10-12SS)
H/S Sumo Leg Press (12-20SS)
Widowmaker (20SS)
Abs (100 reps)

1C
Seated Calf Press (RP to failure)
EZ Cable Pushdowns (11-15RP)
Leg Press (6-10SS)
Widowmaker (20SS)


2A

EZ Curl Bar (11-15RP)
DB Hammer Curls (10-12SS)
Nautilus Pull-downs (11-15RP)
Rack Deads (6-8SS) (3-4SS)
DB Shrugs (10-12SS)

2B

Smith Press to Front (11-15RP)
Widow- DB Laterals (20SS)
Rear Delt Machine (10-12SS)
BB SLDL (10-12SS)
Widowmaker (20SS)
Abs (100 reps)

2C

Standing Calf Raises (RP to failure)
BB Close Grip Press (11-15RP)
Hack Squats (6-10SS)
Widowmaker (20SS)


3A

DB Curls (10-12RP)
Rack Chins (11-15RP)
DB Rows(10-12SS)
BB Shrugs (10-12SS)

3B

DB Shoulder Presses (10-12RP)
Widowmaker-Close EZ Upright Rows (10-12SS)
Rope Facepulls (10-12SS)
Seated Leg Curls (15-20RP)
Widowmaker (20SS)
Abs (100 reps)

3C

Leg Press Calf Raises (RP to failure)
Cable Rope Overhead Press (11-15RP)
Smith Squats (6-10SS)
Widowmaker (20SS)
 

IslandGirl

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Thurs., Sept. 6

First day DC. For now just finding my "baseline". Not trying to push super hard because I want some wiggle room to grow into the program.

Weight is teetering around 112-116lbs. Stage weight is about 110-112 so not too bad.

Like I mentioned above. Will start back up on HaloforHer in a couple of weeks. Maybe once I go through my rotation and find my baselines, then I will start back up on H4H. I've done 2 cycles of this already and love the results! I've gotten crazy strong! Lean gains going into my shows, muscle hardness, lots of vascularity (probably also because of leanness) and slight increase in libido.
47.gif


This will probably be my stack in a couple of weeks. Looking forward to it!


Weeks 1-6 - H4H - 3 caps per day IronMagLabs Bodybuilding Supplements & Prohormones: Halo For Her
Weeks 1-6 - Lean Fuel Extreme - 2 caps per day http://www.ironmaglabs.com/product-l...nfuel-extreme/
Weeks 1-8 - Advanced Cycle Support - 2 capsules per day http://www.ironmaglabs.com/product-l...cycle-support/
Weeks 1-8 - Flex Rx - 5 caps per day - IronMagLabs Bodybuilding Supplements & Prohormones: Flex Rx
Weeks 1-8 - Essence EFA - 2 caps per day IronMagLabs Bodybuilding Supplements & Prohormones: Essence EFA
Weeks 4-8 - Razor Cuts - 2 caps per day IronMagLabs Bodybuilding Supplements & Prohormones: Razor Cuts


1A

Life Fitness Preacher (11-15RP)
Pinwheels (10-12SS)
H/S Pulldowns (11-15RP)
H/S Row/1 Arm (10-12SS)
Smith Shrugs (10-12SS)

********************************************

Life Fitness Preacher (11-15RP)
warm-up: 20/15, 30/12, 35/12
working set: 45/ 12+7+5=24 RP

Pinwheels (10-12SS)
warm-up: 10/12, 12/12
working set: 20/12SS

~stretch

H/S Pulldowns (11-15RP)
warm-up: 50/12, 70/12
working set: 90/ 8+5+5= 18RP

H/S Row/1 Arm (10-12SS)
warm-up: 45/12, 55/10
working set: 70/10SS

~stretch
 

IslandGirl

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Mon., Sept. 10


1B

H/S Behind the Neck (11-15RP)
Widow- Machine Laterals (20SS)
Low Pulley Rear Delt Rows (10-12SS)
H/S Sumo Leg Press (12-20SS)
Widowmaker (20SS)
Abs (100 reps)

********************************************

H/S Behind the Neck (11-15RP)
warm-up: 50/12, 70/12, 90/10
working set: 110/ 6+5+4=15RP
~Widowmaker (20SS): Machine Laterals: 25/20SS

Low Pulley Rear Delt Rows (10-12SS)
warm-up: 30/12
working set: 40/12SS

~stretch

H/S Sumo Leg Press (12-20SS)
warm-up: 90/12, 180/12
working set: 230/12SS
~Widowmaker (20SS): Lying Leg Curl: 30/20SS

~stretch

Abs (100 reps)
 

IslandGirl

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Tues., Sept. 11

1C
Seated Calf Press (RP to failure)
EZ Cable Pushdowns (11-15RP)
Leg Press (6-10SS)
Widowmaker (20SS)

********************************************

Seated Calf Press (RP to failure)
warm-up: 60/20, 60/20, 80/15
working set: 100/ 20+12+10=42RP

~stretch

EZ Cable Pushdowns (11-15RP)
warm-up: 40/12, 50/12
working set: 60/ 11+8+7=26RP

~stretch

Leg Press (6-10SS) (new leg press machine in the gym)
warm-up: 90/12, 180/12, 270/12
working set: 360/12SS
(I sure ain't doing 18 plates on this machine like our old one. No way!)
~Widowmaker (20SS): 230/20SS

~stretch
 

IslandGirl

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Wed., Sept. 12


2A

EZ Curl Bar (11-15RP)
DB Hammer Curls (10-12SS)
Nautilus Pull-downs (11-15RP)
Rack Deads (6-8SS) (3-4SS)
DB Shrugs (10-12SS)

********************************************

EZ Curl Bar (11-15RP)
warm-up: 40/12, 50/10
working set: 60/ 6+3+2=11RP

DB Hammer Curls (10-12SS)
warm-up: 15/12
working set: 20/12SS

~stretch

Nautilus Pull-downs (11-15RP)
warm-up: 70/12, 80/12, 90/12
working set: 110/ 11+6+5=22RP

~hanging stretch: 60 secs.

Rack Dead (6-8SS) (3-4SS)
warm-up: 135/12, 185/12
working set: 225/10SS and 275/7SS

DB Shrugs (10-12SS)
working set: 60/12SS

~stretch
 

lilgumby

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HOLY CRAP ! reading over some of your workouts and weights .. Im very impressed. My hats off to you . Seen on your first post you did DC training and was like wow . I just started doing DC 3 weeks ago and its SICK , i love it . Keep up the good work :thumb: . goning to take some more time to read over your log , looking forward to seeing more
 

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Hey Tracy - I see you like the Halo. I've done two cycles of the Halo Extreme and my results are the same. Lots of hardness of the muscles. Will probably start up another one in the next couple weeks :)
 

IslandGirl

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HOLY CRAP ! reading over some of your workouts and weights .. Im very impressed. My hats off to you . Seen on your first post you did DC training and was like wow . I just started doing DC 3 weeks ago and its SICK , i love it . Keep up the good work :thumb: . goning to take some more time to read over your log , looking forward to seeing more

Hi lilgumby! Thank you! I LOVE DC! I always go back to this program because it's been proven many times that it works! I attribute my back development to great supplements by IronMagLabs and also to DC program.

If you have any questions, feel free to go in my Q & A thread. http://www.ironmagazineforums.com/e...8-q-ifbb-pro-tracy-bodner-aka-islandgirl.html I need more activity in there. lol
 

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IslandGirl

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Hey Tracy - I see you like the Halo. I've done two cycles of the Halo Extreme and my results are the same. Lots of hardness of the muscles. Will probably start up another one in the next couple weeks :)

Yes I LOVE it! Haven't tried the Extreme yet. Let me know when you start back up. I'll be following along.
 

SVT03DAL

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I loved the Halo Extreme...definitely a great supp to have in your toolbag for contest prep.
 

IslandGirl

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Sun., Sept. 16

I haven't trained since Wed of last week. Thurs I woke up feeling yucky. Missed my son's track meet. :(

Friday I has a few errands to run and then my daughter and I had a girl day. Wasn't feeling too bad.

Sat. my son had a baseball game and then we had Center Stage posing classes. Then a few of us went to Roadhouse for dinner and froyo for dessert.

Today felt great to train and was excited to get in the gym.


Delts, Hammies and Abs


2B

Smith Press to Front (11-15RP)
Widow- DB Laterals (20SS)
Rear Delt Machine (10-12SS)
BB SLDL (10-12SS)
Widowmaker (20SS)
Abs (100 reps)

*********************************************

Smith Press to Front (11-15RP) (weights not including bar)
warm-up: 20/12, 30/12, 50/12
working set: 70/ 8+4+5=17RP
~Widowmaker (20SS): DB Side Laterals: 17.5/20SS

Rear Delt Machine (10-12SS) (did a couple of sets to find where I would struggle for 12 reps)
60/11SS

~stretch

BB SLDL (10-12SS)
warm-up: 65/10, 75/10
working set: 95/10SS
~Widowmaker (20SS): Lying Leg Curls: LT: 30/20SS TT: 40/20SS

~stretch


Abs- 100 reps
 
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