IG's competition journal - November 2006

[irongirl]

Friday's training

45 min cardio in AM. Trained after work...

Standing alternate DB curls (done palms up/forward- no supination)
20 x 10 reps
20 x 8
20 x 6

Mt right arm fails me- I could keep going with the left. My right is my "bad" side

Reverse EZ bar curls
30 x 10
30 x 10
35 x 6

Grip failed completely in left hand on last set

DB Preachers curls (1 set to failure)
20 x 6 LOL...wimpy. They are very hard with my right arm cause of my shoulder

Tricep Pushdowns
80 x 10
90 x 10
90 x 10

DB Kickbacks
15 x 10
15 x 10
15 x 10

I love this exercise. I love watching my muscles contract- it look so cool

Didn't have time for another tri exercise- so I just grabbed the 40s and did a set of shrugs

Our gym hours suck- closes 9:00 Friday nights

[PTAaron]

Workouts are looking good IG.
You'll kick some serious ass on stage again, I have no doubt.

[Heywood Jablomy]

After everything you've been through, it's gonna make stepping stage that much sweeter. Go get 'em.

:BP:

[irongirl]

Workouts are looking good IG.
You'll kick some serious ass on stage again, I have no doubt.

Thanks Aaron, that means a lot

[irongirl]

After everything you've been through, it's gonna make stepping stage that much sweeter. Go get 'em.

:BP:

Yes, you are so right I can't wait. My comp diet is gonna start at 18 weeks out we've decided. So that will be July 24th. While I am off on holidays...LOL...

[goes4ever]

After everything you've been through, it's gonna make stepping stage that much sweeter. Go get 'em.

:BP:

I think you will appreciate it MUCH more this time 4 sure

[Matt76]

IG I wish you the best and you have great self control so I know you will kick ass. I read that you see your muscles when doing kick backs hmm I haven't seen my muscles for awhile now haha I wonder what that is like

[irongirl]

Thanks guys It means a lot to know I have your support

Matt, you'll see you muscles again..lol..just like I will see my abs again- I miss them so much

[Matt76]

I can see my abs, but I have to push my skin down and flex Does that count

[F-Mac]

I can see my abs, but I have to push my skin down and flex Does that count

Sure it does.... Cuz that's what I have to do too!


Hey IG, what's the show called that you're doing?

[irongirl]

Sure it does.... Cuz that's what I have to do too!


Hey IG, what's the show called that you're doing?

This one. It'll be my third time doing this show

http://www.hwcbodybuilding.com/news.html

[irongirl]

This is Mondays training....

Incline bench (smith machine) # is weight on bar
50 x 8
60 x 6
60 x 6

Pec DEc (did 1 set until the cable station was free)
60 x 10

Cable Crossovers
50 x 8
50 x 8

Shoulder press (smith machine- # is weight on bar)
30 x 8
36 x 6
35 x 6

Uright rows (using EZ curl bar)
40 x 8
40 x 8
50 x 4

Front Raises
12 x 10
12 x 8


I was happy with that. My shoulder tolerated it well. Lateral raises are still a no-go.

I do need to warm up my shoulders more before I start. Holy hell, you should hear my bad shoulder when I first warm up- gross!!! And it feels awful too until it is warm. During one of the exercises, I can't remember which, I felt a small pop, like something slid back into place. And it did feel a littel better afterwards. And I must say, when I got up today, my shoulder was not really stiff like it used to be *keeping fingers crossed*
__________________

[irongirl]

Back training.....

Rack Deads
240 x 5
240 x 6
240 x 6

BB Rows
75 x 8
75 x 8
80 x 8

Rear Delts (on pec dec)
45 x 10
60 x 10
60 x 10

Wide grip pulldowns
90 x 8
105 x 8
120 x 8

Narrow grip pulls (neutral grip)
90 x 8
105 x 8
105 x 8

Excellent workout! I felt really srong and I could have lifted heavier. I was very pleased, especially considering I workewd a night shift the night before

[irongirl]

45 min cardio this a.m.

Leg Day

Seated leg curls
50 x 20
50 x 20

Lying leg curls
45 x 20
45 x 20

SLDL (db's)
35 x 12 - lower back +++++tight, had to stop

Leg ext
40 x 25
40 x 25

Leg Press
150 x 20
150 x 20

Smith squats
55 x 20
55 x 20

I never had time to do the superset leg press/ squat- had to run and pick up my daughter

Good workout

[irongirl]

Well, I never trained on Friday. I was very, very tired. And I had a night out planned, so I stayed home and rested up. The weekend was not good on the diet But I figured I could stray a little. I have been so good and the comp diet starts next week. I didn't do any cardio or lifting, including Monday because the gym was closed.

Cardio this a.m. x 45 min. 25 on elliptical, 20 on treadmill. I may give up the treadmill. Too hard to get my heart rate up to where it should be, and it's hard on my knee. I was sweating like a dog, it was dripping off my hair and running down my back, and still my heart rate was not up high enough. What's up with that? lol