http://competition.nxlabs.com/en/bodybuilding/
stepping out of my comfort zones and asking for your support... please vote for me in the NX Labs Hard Core Body Building Challenge... screen name:
musclegoddess65
First leg runs from Jan 15 - June 15th... watch me transform once again... Sadly it means putting Tri's on the back burner for this year but I've put my first love of bodybuilding on hold for two years as I embarked on giving tri's a try :o)
Would love your support! And if I get into the next round.. I'll need your votes again so thank you in advance!!!
you do have to register to vote but I could really use your assistance... could me representation and a trip to the 2010 Arnold Classic and some cash and prizes!
Friday, January 23, 2009
Fridays workoutS
Not that I have any kind of an exciting life that I'd be happy its Friday - hell no... everyone else is out having fun on Friday night.. I am hitting the gym for the 2nd time...
Friday AM w/Kurt was Bi's/Tri's and Abs
FM curls (he hooked a ez curl bar to the two sides of the FM machine) the motion was half way up, back down, then all the way up that was one rep
1/12 pin @10, 2/12 pin @ 5 no rest 20 bench crunches between each set of curls
Incline Bicep Curls (had to go lighter than standing curls)
1/10 @ 20 (had to lighten up)
1/12 @ 15
1/12 @ 15 no rest knee up abs left/center/right for 10
Bench Dips
3/12 w/2 25 lbs plates in my lap after first two sets no rest ab crunches, finally some rest after last set..
Preacher Curls
3/12 @ 40
Vbar Pushdowns
1/10 @ 30
2/10 @ 40
Abs 3pt toes touch and double twists with medicine ball
Hammer Curls
3/10 @ 20
Skull Crushers
1/12 @ 40
2/12 @ 50
Then it was diamond pushups till I failed... EYE failed about number 15... he forced 5 more out of me and freakin' eh they hurt like hell... my arms were already tired - my arms felt like they were going to explode out of my skin.
Plan was to hit cardio after work... but I was feeling really good so I went to the Courts after work to lift.. did shoulders... no time to lift tomorrow cause I'm gonna go see my mom...
DB Shoulder Presses
3/10 @ 30
Side Lats
3/10 @ 15 supersetted with
DB Shrugs
3/12 @ 45
Bent over rear lat raises
1/10 @ 15
1/10 @ 20
1/12 @ 15
Front raise (going down the rack)
3 sets, 10 reps at each weight no rest b/t weight changes, 20/15/10/5 - never thought 5 lb raises could hurt and burn like hell until that last set
Up Right Rows
3/10 @ 45
then I left the courts fitness center and went across town to Xsport.. where I hit the coolest machine that I am IN LOVE with... get this.....
a treadmill with a 30% incline... and 3% decline... when I first got there two peeps were hogging the two machines... on a flat grade damn it...
so I hit stairs for 20 minutes, level 7.. then finally they moved and I pounced...
20 minutes, 2-2.5 mph at 30% incline! I was drenched....and my legs were on fire... I was a bit jello-ie after I got off that damn thing....
Friday AM w/Kurt was Bi's/Tri's and Abs
FM curls (he hooked a ez curl bar to the two sides of the FM machine) the motion was half way up, back down, then all the way up that was one rep
1/12 pin @10, 2/12 pin @ 5 no rest 20 bench crunches between each set of curls
Incline Bicep Curls (had to go lighter than standing curls)
1/10 @ 20 (had to lighten up)
1/12 @ 15
1/12 @ 15 no rest knee up abs left/center/right for 10
Bench Dips
3/12 w/2 25 lbs plates in my lap after first two sets no rest ab crunches, finally some rest after last set..
Preacher Curls
3/12 @ 40
Vbar Pushdowns
1/10 @ 30
2/10 @ 40
Abs 3pt toes touch and double twists with medicine ball
Hammer Curls
3/10 @ 20
Skull Crushers
1/12 @ 40
2/12 @ 50
Then it was diamond pushups till I failed... EYE failed about number 15... he forced 5 more out of me and freakin' eh they hurt like hell... my arms were already tired - my arms felt like they were going to explode out of my skin.
Plan was to hit cardio after work... but I was feeling really good so I went to the Courts after work to lift.. did shoulders... no time to lift tomorrow cause I'm gonna go see my mom...
DB Shoulder Presses
3/10 @ 30
Side Lats
3/10 @ 15 supersetted with
DB Shrugs
3/12 @ 45
Bent over rear lat raises
1/10 @ 15
1/10 @ 20
1/12 @ 15
Front raise (going down the rack)
3 sets, 10 reps at each weight no rest b/t weight changes, 20/15/10/5 - never thought 5 lb raises could hurt and burn like hell until that last set
Up Right Rows
3/10 @ 45
then I left the courts fitness center and went across town to Xsport.. where I hit the coolest machine that I am IN LOVE with... get this.....
a treadmill with a 30% incline... and 3% decline... when I first got there two peeps were hogging the two machines... on a flat grade damn it...
so I hit stairs for 20 minutes, level 7.. then finally they moved and I pounced...
20 minutes, 2-2.5 mph at 30% incline! I was drenched....and my legs were on fire... I was a bit jello-ie after I got off that damn thing....
Coloring inside the lines
I don't have kids but I don't think that means I don't know how to raise a child or how to speak to one, or even... how to be a kid myself sometimes...
so today I am in target to get some stuff for a project I'm working on and this little girl, perhaps 4 or 5, picks up this coloring book and askes her mom if she can have it...now mind you its a freakin' coloring book... not a $100 piece of canvas...the mother abruptly turns around and says NO... little girl whines a bit and says please mommy... I promise I will color inside the lines... OMG my heart broke...
the next words out of the mothers mouth was yes you say that all the time and you never do... I'm thinking WTF is wrong with you lady she is a fucking kid... at the most 5 years old.... and WHERE is the rule that says you have to color inside the lines???hhhm tell me, show me WHERE is this rule...
I could not even believe my ears and I said not to loud BUT loud enough for this mother to hear... 'who says you HAVE to color inside the lines' and I walked away...
Oh I was so pissed... how could you do this to your child? this kid could grow up to the the next famous artist, but you as a shit ass parent could have just stiffled that because of your insistance on coloring inside the lines...
as I walked into the next aisle looking for stuff for my project... a sea of emotion hit me... I could feel the tears welling up... I could feel myself going back in time and feeling like that little girl who was never encouraged to do anything but what society expected....
SCREW society... I don't FEEL like coloring inside the lines anymore!
so today I am in target to get some stuff for a project I'm working on and this little girl, perhaps 4 or 5, picks up this coloring book and askes her mom if she can have it...now mind you its a freakin' coloring book... not a $100 piece of canvas...the mother abruptly turns around and says NO... little girl whines a bit and says please mommy... I promise I will color inside the lines... OMG my heart broke...
the next words out of the mothers mouth was yes you say that all the time and you never do... I'm thinking WTF is wrong with you lady she is a fucking kid... at the most 5 years old.... and WHERE is the rule that says you have to color inside the lines???hhhm tell me, show me WHERE is this rule...
I could not even believe my ears and I said not to loud BUT loud enough for this mother to hear... 'who says you HAVE to color inside the lines' and I walked away...
Oh I was so pissed... how could you do this to your child? this kid could grow up to the the next famous artist, but you as a shit ass parent could have just stiffled that because of your insistance on coloring inside the lines...
as I walked into the next aisle looking for stuff for my project... a sea of emotion hit me... I could feel the tears welling up... I could feel myself going back in time and feeling like that little girl who was never encouraged to do anything but what society expected....
SCREW society... I don't FEEL like coloring inside the lines anymore!
Thursday, January 22, 2009
Legs and Cardio
Never posted leg workout from Wednesday... it was ok but not great...
Squats
4/10 @ 85, 95, 105, 105
SLDL
3/10 @ 95, 115, 115
PullThrus
5/10 @ 42.5
5/10 @ 50
Only a 30 second rest between sets
Leg Ext
4/10 @ 85, 85, 90, 90
Leg Press
1/10 @ 180
1/9 @ 270
1/7 @ 270
Seated Leg Curl
4/10 @ 75
StairMill 20 minutes 1.64 miles/79 floors
Today was cardio only
Stairmill 30 minutes 103 floors/2.15 miles
Dreadmill 30 minutes incline 15% 2.5 - 3mph, 1.5 miles
trying to figure out what the hell my body is lacking... I completely cramped up after the stairmill...even my biceps cramped??? I take Calcium, magnesium, potassium, Vitamin C, Multi Vitamin, Fish Oil and every other day a fat burner... I just can not figure out what the hell is missing... talked to DR about this before and it just gets brushed off... might need to start looking for a new doc...
course I don't get sick often so I really don't have a GP, basically just see the female DR and a chiro from time to time...
and I am considering a possible hike to the Arnold for just a day... would end up being a long day.. but due to some education expenses this past year, tax return will be a bit nicer than I thought and if I just go for the day.... its about a 5 hr drive... I can pack a cooler.. still tossing up the idea...
stopped in GNC today and chatting with manager... turns out the store on other end of town needs some part time help bout 10 hrs a week, which would be PERFECT and employee discount.... so I am going to talk to the manager of that store tomorrow...
and I DEF.. have got to start doing grip work.... have not been able to figure out why my forearms are so sore and it has to be from the SLDL... I could go heavier and did but my grip gives in before the weight gets to heavy even with split grip..
cycle really seems to be way out of whack again too, twice this month.. gee thanks once is plenty thank you - course it totally explains a nice over night two pound shift in weight and my feeling kinda sluggish last day or so...and well bitchy
Squats
4/10 @ 85, 95, 105, 105
SLDL
3/10 @ 95, 115, 115
PullThrus
5/10 @ 42.5
5/10 @ 50
Only a 30 second rest between sets
Leg Ext
4/10 @ 85, 85, 90, 90
Leg Press
1/10 @ 180
1/9 @ 270
1/7 @ 270
Seated Leg Curl
4/10 @ 75
StairMill 20 minutes 1.64 miles/79 floors
Today was cardio only
Stairmill 30 minutes 103 floors/2.15 miles
Dreadmill 30 minutes incline 15% 2.5 - 3mph, 1.5 miles
trying to figure out what the hell my body is lacking... I completely cramped up after the stairmill...even my biceps cramped??? I take Calcium, magnesium, potassium, Vitamin C, Multi Vitamin, Fish Oil and every other day a fat burner... I just can not figure out what the hell is missing... talked to DR about this before and it just gets brushed off... might need to start looking for a new doc...
course I don't get sick often so I really don't have a GP, basically just see the female DR and a chiro from time to time...
and I am considering a possible hike to the Arnold for just a day... would end up being a long day.. but due to some education expenses this past year, tax return will be a bit nicer than I thought and if I just go for the day.... its about a 5 hr drive... I can pack a cooler.. still tossing up the idea...
stopped in GNC today and chatting with manager... turns out the store on other end of town needs some part time help bout 10 hrs a week, which would be PERFECT and employee discount.... so I am going to talk to the manager of that store tomorrow...
and I DEF.. have got to start doing grip work.... have not been able to figure out why my forearms are so sore and it has to be from the SLDL... I could go heavier and did but my grip gives in before the weight gets to heavy even with split grip..
cycle really seems to be way out of whack again too, twice this month.. gee thanks once is plenty thank you - course it totally explains a nice over night two pound shift in weight and my feeling kinda sluggish last day or so...and well bitchy
Tuesday, January 20, 2009
Chest/Back/Abs
Tuesday w/trainer Chest/Back/Abs
BB Bench
1/10 @ 85
1/12 @ 95
1/8 @ 105
1/10 @ 105
1/6 @ 95
Lots of spotting on those 105’s
Incline BB Bench
1/12 @ 75 (to heavy)
1/8 @ 65
1/12 @ 65
1/8 @ 70
No Rest Leg Raises, legs straight out for 10, knees up for 10
1 Arm DB row (thought I grabbed 45 could not figure out why the damn thing felt so heavy till I realized I had grabbed the darn 50)
1/12 @ 50
2/10 @ 50
NO rest Abs
Decline Pullover
3/12 @ 40
FM Chest Press
1/12 @ 35
2/12 @ 30
No rest more abs
Asst PullUP (2 wide, 2 narrow)
4/10 pin @ 85
No rest into below after each set
WG Lat Pulldown
4/12 @ 55
HyperExtension
3/10 @ BW with 2 second pause on each rep at top
after work spinervals DVD for 30 minutes...
BB Bench
1/10 @ 85
1/12 @ 95
1/8 @ 105
1/10 @ 105
1/6 @ 95
Lots of spotting on those 105’s
Incline BB Bench
1/12 @ 75 (to heavy)
1/8 @ 65
1/12 @ 65
1/8 @ 70
No Rest Leg Raises, legs straight out for 10, knees up for 10
1 Arm DB row (thought I grabbed 45 could not figure out why the damn thing felt so heavy till I realized I had grabbed the darn 50)
1/12 @ 50
2/10 @ 50
NO rest Abs
Decline Pullover
3/12 @ 40
FM Chest Press
1/12 @ 35
2/12 @ 30
No rest more abs
Asst PullUP (2 wide, 2 narrow)
4/10 pin @ 85
No rest into below after each set
WG Lat Pulldown
4/12 @ 55
HyperExtension
3/10 @ BW with 2 second pause on each rep at top
after work spinervals DVD for 30 minutes...
Obsession
no matter if your sport is bodybuilding or triathlon or whatever and your friends are moaning you have to work out yet again....
Just remind them...
Obsession is a word the lazy use to describe the dedicated!!
Sunday, January 18, 2009
Shoulders...and back
getting behind in here :)
Well I decided to kill myself today... my recovery has been awesome, my energy today was thru the roof... So I headed bout 45 minutes north to Libertyville to workout with Jen... here is what she and I did...
WG Lat Pull down
1/12 @ 80, 1/10 @ 90, 1/10 @ 100
St Arm Pull Down
3/10 @ 30, 40, 40
DB Shoulder Press
1/12 @ 30, 1/7 @ 35, 1/7 @ 35, dropped to 30 for 30 more GAWD I love having a spotter
Hammer Strength Iso Row (never used this but I LOVE IT) changed grip w/each set
3/12 @ 45 on each side wide, middle and narrow grip used I REALLY like this machine
Side Lat Raise
3/10 @ 15
DB Shrugs
3/12 @ 40
Then she and I did cardio 30 minutes treadmill incline 15% 2.5-3mph. Then we hit abs. In between lifting and cardio I donned posing suit and we did another set of mandatories, with everyone in locker room starring but oh well... After cardio and abs we hit the cafe for a protein shake which was yummy.. then I drove my 45 minutes home and passed my Xsport fitness and... well.... I decided I just didn't have enough yet.. so on my own I did the following
DB shoulder Press
2/10 @ 30, 1/8 @ 30
One Arm Row
1/10 @ 40, 1/10 @ 45, 1/12 @ 45
Bent over Rear Delts
3/10 @ 20
Cable Rows
3/10 @ 85, 100, 100
Asst Pull ups
1/10 w/pin @ 100, 2/10 w/pin @ 85
Front Raise w/Plate
3/10 @ 25
Upright Row
3/10 @ 50
I had more in me but I was getting hungry... so now i am waiting for my 2 pounds of Bambi meat to cook and I'll have a bit of that with some eggs... I LOVE venison!! its so lean so you have to cook it slow and the smell is driving me nuts cause I'm starving...
Well I decided to kill myself today... my recovery has been awesome, my energy today was thru the roof... So I headed bout 45 minutes north to Libertyville to workout with Jen... here is what she and I did...
WG Lat Pull down
1/12 @ 80, 1/10 @ 90, 1/10 @ 100
St Arm Pull Down
3/10 @ 30, 40, 40
DB Shoulder Press
1/12 @ 30, 1/7 @ 35, 1/7 @ 35, dropped to 30 for 30 more GAWD I love having a spotter
Hammer Strength Iso Row (never used this but I LOVE IT) changed grip w/each set
3/12 @ 45 on each side wide, middle and narrow grip used I REALLY like this machine
Side Lat Raise
3/10 @ 15
DB Shrugs
3/12 @ 40
Then she and I did cardio 30 minutes treadmill incline 15% 2.5-3mph. Then we hit abs. In between lifting and cardio I donned posing suit and we did another set of mandatories, with everyone in locker room starring but oh well... After cardio and abs we hit the cafe for a protein shake which was yummy.. then I drove my 45 minutes home and passed my Xsport fitness and... well.... I decided I just didn't have enough yet.. so on my own I did the following
DB shoulder Press
2/10 @ 30, 1/8 @ 30
One Arm Row
1/10 @ 40, 1/10 @ 45, 1/12 @ 45
Bent over Rear Delts
3/10 @ 20
Cable Rows
3/10 @ 85, 100, 100
Asst Pull ups
1/10 w/pin @ 100, 2/10 w/pin @ 85
Front Raise w/Plate
3/10 @ 25
Upright Row
3/10 @ 50
I had more in me but I was getting hungry... so now i am waiting for my 2 pounds of Bambi meat to cook and I'll have a bit of that with some eggs... I LOVE venison!! its so lean so you have to cook it slow and the smell is driving me nuts cause I'm starving...
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