IG's competition journal - November 2006

[irongirl]

I did my first double cardio day yesterday. during evening cardio, my blood sugar crashed and I only got in 35 minutes. Rather than repeat myself here, I posted in the trainnig section about that.

No cardio this morning. Will do some after work tonight.

[irongirl]

Update.....

Sunday evening- 40 min cardio after work. Walked outside.

Monday morning- 50 in cardio (slept in a little ). Worked 12 hours. Hit thhe gym after for chest and shoulders

DB incline press

25 x 12
35 x 10
40 x 8
35 x 8

Incline DB Flyes

15 x 12
15 x 12
20 x 10
15 x 12

PecDec

60 x 12
60 x 9
45 x 15
45 x 12

DB Shoulder Press

20 x 12
20 x 8
20 x 7

Ugh. I am SO weak at this It was a bit "iffy" tonight- my shoulder wasn't all that stable, so I was afraid to push it. I am going to stick with the Smith machine for these. I can't risk an injury.

upright Row

40 x 15
40 x 15
40 x 10

Front/Lateral Raises

12 x 10/ 12 x 6
10 x 10/ 10 x 10
10 x 10/ 10 x 10
10 x 15/ 10 x 10

Great workout. I am blown away with how lean I am and LOVE watching the striations in my chest and shoulders when I train

Weight down to 157.5 this am- yeah baby!!!!! :buff:

[irongirl]

Rack Deads

225 x 6
315 x 2
295 x 4
275 x 3
275 x 4

This is huge for me!! The most I've lifted, I believe was 280. I said tonight, "fuck it". The worst that could happen was that I couldn't do it.

T-Bar row (olympic bar and handle)

90 x 10
95 x 8
90 x 8
90 x 7

Wide Lat Pulldowns

105 x 10
105 x 9
90 x 12
90 x 12

Rear lats

75 x 12
60 x 12

Seated Rows

90 x 12
105 x 8
90 x 8
90 x 8

Smith Shrugs

140 x 6
90 x 8
90 x 7

My grip was toast by the time I did shrugs..lol..

[KC Lifter]

IG you're strong as hell on those rack deads. What level is the bar at?

[irongirl]

IG you're strong as hell on those rack deads. What level is the bar at?

Thanks!! Knee height. Maybe a tad below. It is, by far, my favorite exercise

[irongirl]

Today was double cardio. 60 min this morning and 45 in the afternoon.

And my knee is liking the stepper these days! YAY!! I did 30 min this morning and all 45 in th pm.

Also did some ab work with the pm cardio.

I am working nights, so no cardio tomorrow But it's leg day. That's a cardio workout for gods sake!

Oh, no blood sugar crash today!!

[Matt76]

ur crazy I hate cardio:P

[irongirl]

ur crazy I hate cardio:P

LOL!!! Well, never compete in a BB competition And I'm way too fat to get lean without cardio!!

[irongirl]

Update......

I worked Wed night, so I was unable to get any cardio in on Thursday. That evening was legs

SLDL's

95 x 10 (4 sets)

Seated hams

40 x 20 (3 sets)

Lying hams

45 x 20 (# sets)

Back ext

2 sets of 10 (bodyweight only)

Leg Ext

60 x 15
50 x 20
40 x 20
40 x 20
40 x 20

Leg press

230 x 15
230 x 15

Smith squats

50 x 15
50 x 15

I was pressed for time, as I had to work again that night, plus my energy level wasn't very high.


Friday- got off work in am, went home to bed and did my cardio shortly after I got up. So that was about 1:30 pm. 60 min cardio.

Later that evening, trained arms.

DB Curls

25 x 7
20 x 8
20 x 7

Cable BB Curls

80 x 10
70 x 12
70 x 10
60 x 15

Cable concentration curls

40 x 12
50 x 10
40 x 10
40 x 10

Pinwheel curls

20 x 8
15 x 10
15 x 9
15 x 8

Reverse grip bench (smith machine) # is weight on bar

50 x 12
50 x 12
70 x 10
70 x 10

Pressdowns (on double cable stack)

90 x 15
80 x 12
70 x 15
70 x 12

Finished with a few sets of cable kickbacks

Ab work

[irongirl]

Monday- 60 min cardio in am, Also did some additional ham work

Monday evening- chest and shoulders

DB incline presses
30 x 12
35 x 8
30 x 10
30 x 10

Incline DB Flyes

15 x 10 for 4 sets

Cable Crossovers

50 x 9
40 x 8
40 x 8

Smith machine shoulder press

40 x 10
40 x 7
20 x 10
20 x 10

When this competition is over, I need help with my shoulders. They'll never grow any sense if I can't lift shit all weight

Upright Rows

50 x 10
50 x 9
50 x 8
40 x 10

Front raises/lateral raises

12 x 10/ 12 x 6
10 x 9/ 10 x 8
10 x 8/ 10 x 8

[irongirl]

I've neglected to update this in a couple of days.

Tuesday

BB rows

60 x 12
70 x 12
80 x 8/ 70 x 4
70 x 6

Wide lat pulldowns

120 x 8
105 x 8
90 x 8
90 x 8

Seated Rows

90 x 10
90 x 10
75 x 12
75 x 10

T-bar rows (with olympic bar in corner)

35 x 10
45 x 5/35 x 2
35 x 7
25 x 6

T-bar row (machine)

35 x 8
35 x 7
35 x 7

Narrow pulldowns

105 x 7
90 x 8
90 x 10
90 x 12

2 sets rear delts

Wednesday- double cardio. 60 min am, 45 min pm with some ab and ham work. No sugar crash!!

Thursday- 60 min am cardio. Then did legs in the evening. It was the first day that I started taking Tight with my ephedrine and caffeine, and after the cardio and training became really strenuous, I was feeling pretty gross. Sorta nauseated almost- really weak and just icky. The leg workout was okay. Did well with the hams and leg extensions. Only did 2 sets each of leg press and squats.

Friday morning- 60 min am cardio. Had to work Fri night so my arm workout was rushed. I supersetted stuff to get through it. Good workout though. Newf was there and gave me a push and made me rep out with the Olympic bar at the end of my bi workout. My arms are sore today for the first time in...forever!! lol I love it.

I got off work this morning and went right to bed. Did my 60 min cardio after I got up. Back to work tonight. I'll do the same thing tomorrow.

I am finally starting to darken up a little from the tanning. I'll get in 3 more sessions this week. I tried my new posing suit on yesterday. Hopefully I'll be lean enough to wear it. It's smaller than my others, but if I can get my ass into it, it's gonna look good. I also have my song edited, so this week I'll start working on an actual routine.

It's getting really exciting now!!! I have been getting all kinds of comments at the gym and at work, it's great!!! I love being lean

[fineassgymgirl]

Good luck IG. Hope you reach your weight goal of 140lbs. Keep training hard, and you will achive anything.

[irongirl]

Good luck IG. Hope you reach your weight goal of 140lbs. Keep training hard, and you will achive anything.

Thanks for looking in girl!! I am pretty sure I can be 140 on stage. I weighed 139 at my first comp. I should be able to get to 140 this time, and be more nuscular than I was at my first show!! That's gonna rock :buff:

[irongirl]

Monday......I got off work Monday morning and slept for 2.5 hours. I was amazingly refreshed after that little bit of sleep.

Orr gym was only opened for 4 hours because of the holiday. So I did 20 min cardio on teh stepper before I trained.

Incline DB press

25 x 15
30 x 12
35 x 10
30 x 10

PecDec

75 x 11
60 x 11
60 x 10

Incline Flyes

20 x 12
20 x 12
20 x 15

I supersetted the flyes with leg press..lol...just trying to get in some extra leg work whenever possible

Leg Press

180 x 20- did 3 sets

DB Shoulder Press (supersetted with leg ext)

30 x 10
30 x 9
30 x 8/ 20 x 3


Leg Ext

50 x 20
50 x 20
50 x 15

Front raises (supersetted with upright rows)

10 x 12
10 x 12

Cable upright rows

40 x 12
40 x 10
30 x 10

I actually had painful shoulder pumps- I could hardly move them by the time I was finished. Weird. Felt cool though LOL

[irongirl]

Tuesday

The usual 60 min cardio in the am. Plus some extra glute and ham work.

Tuesday evening.....

BB rows

60 x 12
60 x 12
70 x 10
70 x 8
70 x 8

Wide lat pulldowns

120 x 10
105 x 8
105 x 88
90 x 12

Seated Rows

90 x 8
75 x 10
75 x 10
75 x 12

Narrow grip pulldowns

120 x 7
105 x 8
90 x 10
90 x 9

T-bar row

35 x 10
35 x 9
35 x 8

DB Shrugs

40 x 10
50 x 6
40 x 8
40 x 7

3 sets rear delts using the rope