IG's competition journal - November 2006

[irongirl]

that is awesome girl! wish I could say the same about my weekend diet!

Thanks I really have no choice though. I wanna look GOOD this year

[goes4ever]

well then you will!!

[Matt76]

wow IG good for you

I however, just had a tropical snow today mmm Tiger's blood my favorite flavor

[irongirl]

I have to backtrack for a sec. On Thursday morning, before I left for my long weekend, I trained legs instead of doing cardio. Fawk, I hope I never have to do that again. I am NOT a morning training person. Especially legs!!! it was pure torture I have to admit, and I wimped out on the Smith squats. I did them, but instead of 2 sets of 20, I did 15 and 10 And I did not do the leg press/squat superset to end off. My bad

Ok, last evening's training......

Incline bench (smith)
70 x 7
65 x 5
60 x 4

Cable Crossovers
50 x 10
60 x 4/ 50 x 4
50 x 6

DB Flyes
20 x 10
20 x 8
20 x 8

Shoulder press (smith)
40 x 5
40 x 6
40 x 4

Upright Rows
60 x 5
55 x 5
55 x 4

Front raises
12 x 8
12 x 8
12 x 6

Geeeez, I was weak as dirt I had to work like a dog to get what I did. Which, I guess is all that matters. Anyway, we all have days like that. Right?? lol

Cardio this am x 45 minutes on elliptical. Will train back later today!!!!

My buddy is coming over tonight to help me practice my posing. Never to early to start!

[KC Lifter]

I hear you on the morning training IG. I usually workout in the afternoon,today I trained at 6am it was a lot harder to do.

[irongirl]

I hear you on the morning training IG. I usually workout in the afternoon,today I trained at 6am it was a lot harder to do.

Yeah, it sucks!!! I only did it so I wouldn't miss 2 training days that week. I wouldn;t have been so bad if it wasn't leg day

K, here is yesterdays training....

Rack deads- SO pleased
250 x 5
260 x 5
270 x 5
280 x 2

BB Rows
85 x 8
85 x 8
90 x 6

Rear Delts (did them on teh lat pulldown, standing facing it with one foot on the seat. I find this is am excellent one for me)
60 x 10
75 x 10
75 x 10

Wide grip pulldowns- my grip was just gone by this time. I wouldn't have gotten half of this if not for straps
110 x 6
110 x 6
110 x 6

Narrow pulldowns
105 x 6
105 x 6
105 x 7

Great workout. I was pooped after! A couple hours later then, my good friend came by and I practiced posing. He put me through the mandatories 6 or 7 times. And I did each pose from both sides for extra practice. It was great!

Cardio this a.m. 30 min on elliptical, 15 on rower

[goes4ever]

damn nice workout!

[irongirl]

damn nice workout!

Thanks hun!! I added 30 lbs to my rack deads!!!!!!!!!!!

[PTAaron]

Looks good!! Nice work kicking ass.

[irongirl]

Thanks Aaron

K, I got off at 8 am, in bed by 8:30 and I was up just before 3:00 so I had a great sleep. I hit the gym just before 5:00.

DB SLDL's
40's x 16 - I couldn't hold on to the little friggers anymore

Lying ham curls- all my ham exercises sucked. They were hard as hell today. I couldn't lift it up as high as normal, but my hams contracted well all the same.
45 x 20
45 x 15, 30 x 5

Seated ham curls- I get a much better contraction in the hams with these. With the lying curls, my lower back tends to be in it too much. I never did find them very good for me.
55 x 20
55 x 20

Leg extensions
40 x 25
45 x 25

Leg press- narrow
210 x 20
210 x 20
180 x 20 (wide) the smith machine was in use and I did not have time to wait so I did an extra set of presses, then

DB squat (wide) My legs were shaking like a leaf doing these. I musta looked retarded..lol..felt great though.
35 lbs x 20
35 x 20

I want to try lunges next time. I did a couple just to see and it felt ok.

Had to beat it home and get my food and stuff ready for work. I felt like crap until I ate, then I was good.
__________________

[KC Lifter]

IG your workouts are looking good. I'm impressed with the amount of weight you can lift, your rack deads are damn strong.

[irongirl]

IG your workouts are looking good. I'm impressed with the amount of weight you can lift, your rack deads are damn strong.

Thank you kc I really appreciate that. Back day is my favorite cause it's the bodypart I can go the heaviest on.

Here's yesterdays workout.....

I got off work at 8 am, in bed by 8:20 and got up at 12:30. Went to the gym at 1:30 and did 45 min cardio on the elliptical. It was the fastes 45 min ever, I was having a great time doing it. I was disappointed when it was over!!

Later that evening, I worked arms. I am so weak on arm day. Ever since my shoulder injury, I can't lift as heavy. My right arm just cannot do it My left arm can. It sucks. In the meantime, I could see that my arms are leaner as I was doing the curls

Alternate DB curls
20 x 8
20 x 6
20 x 7 (I picked up the 25s and did 2 reps in there somewhere )


reverse BB curls
35 x 8
35 x 9
35 x 6

preachers curls
30 x 11

Upper pulley curls
40 x 8
40 x 8
50 x 5

Pushdowns (these are done on a dual cable stack btw, so it's really only half the weight)
80 x 15
90 x 3/ 80 x 5
80 x 6

kickbacks
20 x 6
15 x 10
15 x 10

DB shrugs
50 x 10
60 x 10
60 x 6

[Matt76]

good looking workout. It will all come back IG don't worry about it

Also I hate all forms of cardio and I think ur crazy for liking it

[irongirl]

good looking workout. It will all come back IG don't worry about it

Also I hate all forms of cardio and I think ur crazy for liking it

Thanks Matt LOL, I can't help it, I do like cardio!!! It makes me feel soooo good!

Speaking of which, I am bumped up tp 55 minutes, 6x week as of this morning. I did 40 on one elliptical (the one with the incline) and 15 on the other. Did some abs also. Will train this evening.

[irongirl]

K, this us yesterdays training....

Db Incline bench
35 x 8
40 x 7
40 x 5 (then 2 negatives)

Cable crossovers
50 x 10

I switched to the pecdec for a change today
75 x 10
60 x 10

DB Flyes
20 x 10
20 x 10
25 x 10

Smith shoulder press
40 x 7
40 x 5
30 x 7 Booo!!! My shoulders were fried today

Upright Rows
55 x 7
55 x 7
55 x 5

Front raises
12 x 8

I just couldn't do anymore

I was happy with it. I worked very hard even though I had to drop the weight a little

I was VERY excited about using DBs for incline bench. My shoulder didn't hurt at all!!!! I do have someone I trust spot me very closely because if my arm "gives away" I could be injured again.