IG's competition journal - November 2006

[irongirl]

Oh, I don't know my weight right now, but there is a significant change in my look- much leaner and tighter!! My buddy could see more definition through my abdomen and shoulders especially.

[irongirl]

I had a posing practice with Steve on Sunday and this is a pic from that.....

Sunday night I did 50 min cardio on elliptical.

Cardio and abs this a.m. 3 sets on ball and 3 sets declines with a 25 lb plate. 3sets of bodyweight v crunches.

60 min cardio on elliptical

Will train chest and shoulders in afternoon= have to work tonight and tomorrow night

My diet changes today.

And I am down to 169- yay!

[KC Lifter]

Making nice progress IG, you're leaner and your arms and shoulders are more defined.

[goes4ever]

yes progress for sure, good job!

what weight did you start at? am I allowed to ask that?

[irongirl]

Thank you kc!! The difference is really noticeable in my upper body. I am maybe the only one that can see any lower body difference yet..lol..

Thanks g4E! lol....I started at 175 and now I am 169. It's amazing what only 6 lbs can look like. I hope to be 140 on stage.

[irongirl]

Update.....I've been working nights so I didn't have time to do this

Mon a.m. 60 min cardio

Monday training- chest and shoulders

4 push ups- Yay!! LOL it's a big deal

DB incline bench
40 x 12
40 x 10
40 x 6

Crossovers (changed my technique a littel and it's harder)
50 x 10
40 x 10
40 x 8

DB Flyes
20 x 10
20 x 10
20 x 10

DB Shoulder press
25 x 10
25 x 8
25 x 6

Upright Rows
50 x 8
50 x 7
50 x 7

Front Raises/Lateral raises
10 x 12/ 10 x 10
10 x 12/ 10 x 10
10 x 12/ 10 x 10

Great workout!

[irongirl]

Tuesday

I worked the night before, so there was no morning cardio. When I got up I went for my bacl workout

Rack Deads
220 x 6
240 x 6
260 x 6

I could have gone heavier or for more sets- I was strong that day, but I don't want to risk an injury at this point. I just ensure the technique is spot on (which it always is. I'm a real stickler for technique)

Bent Rows
80 x 8
90 x 10
90 x 10

Rear delts
75 x 12
90 x 10
75 x 12

Narrow grip pulldowns
110 x 8
105 x 8
105 x 7

Seated Rows
75 x 10
90 x 8
90 x 8

I left out widwe grip pulls- I'll tell you why in the next post

[irongirl]

I went back to the gym again yesterday before work and did this cardio routine. My diet guy wants me to do this for this week and next. Yesterday was back, Thurs will be legs, next Mon chest and next Fri arms. It was a blast!!! A fun way to burn off some more fat I was lucky cause there was hardly anyone at the gym so it wasn't a problem

Takes about 30 minutes

1 min on treadmill at a high incline, then 10 wide lat pulldowns, jump back on treamill for another minunte and repeat until I had 10 sets done. It wasn;t near as hard as I thought it would be. I am not to use the same weight I would normally. He told me to go about 40-50 lbs lighter than what I would normally use for 10 reps.

Peeps at the gym musta that I was retarded..LOL..I left the treadmill running and would hop off, walk into the weight room- there are 2 locked doors between the cardio and weight room- and jump on the machine, and repeat. The girls at the gym were nice enough to leave the doors open while I did my thing.

So Thursday I do the same with leg press

[KC Lifter]

Your workouts are looking good IG. It's smart to lift cautious on the rack deads you don't want any injuries.

[F-Mac]

Interesting cardio workout for sure.............sounds like a nice way to mix things up.

[irongirl]

Interesting cardio workout for sure.............sounds like a nice way to mix things up.

Thanks F-Mac Yeah, it's different for sure. I really enjoyed the first one I did, but I am gonna hate todays- I have to do it with the leg press. I HATE leg press!!

I did cardio last evening x 60 min and again this mornign x 60 min. Both sessions were brutal

[Matt76]

sounds pretty cool. I'd never do it b/c it sounds like work

[irongirl]

LOL @ Matt! I think what you do is work enough!!

Today.....

Cardio this am x 60 minutes

Leg workout

BB SLDL
60 x 10
90 x 10
110 x 10

Now, I dunno why, but all along I used DB's and it would kill my lower back. I decided to use the bar tonight and bump up the weight and stop being wussy, and my back was great. So I'll be sticking to BB

Lying leg curls
45 x 20
45 x 20
30 x 25

Seated leg curls
55 x 20
60 x 20
50 x 25

Leg Ext
50 x 25
45 x 25
40 x 25
40 x 25
30 x 25
30 x 25

Holy fawk! My quads were toast after this. After each set, I'd jump off and flex my quads and squueze them as hard as I could. I must be a real pussy..lol..I really had to work HARD to get the last 5 reps of each set in. My hubby was with me tonight, and he came over to me after the last set and told me I looked really pale LOL

Wide DB squats
40 x 15
40 x 15
40 x 15

Hmmm, my knee doesn't feel right when I do these. I'll play around with foot placement and see what happens.


Later in the night I did the extra 30 min cardio/weight thing
1 min on treamill- level 15, 3.5 mph, then 10 reps on leg press, repeated 10 times. If I didn;t have to walk so bloody far from the treadmilll to the weight roon it would be great..lol..quite the workout

[buffness]

60min cardio..killer Keep up the good work IG

[irongirl]

60min cardio..killer Keep up the good work IG

Thanks buff The amount of cardio is just an indicator of my fatness..lol..