Ironmaidn's Training Log - off season

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ironmaidn

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Friday -10/5/2007

Okay, I'm back to it. Decided not to compete this year. Too much going on personally and mentally I am not prepared right now. I also, want to pack on some more solid muscle so I can cut up nice for a April/May 2008 debute.

Kick off: 30 min cardio

Back
Pull ups 3 x 10 (40lbs assist)
T-Row 2 x 10 wide grip (45lb plate)
T-Row 2 x 10 close grip (45lb plate)
Lat pull down wide grip 80 x 10, 90 x 10, 100 x 6.5
Lat pull down close grip 70 x 12, 80 x 10, 80 xd 10
Single lat pull down (each side) 20 x 12 - 2 sets

Bicep
easy bar curl (30lb bar) 50 x 10 - 2 sets
incline bench (laying prone facing back) single bicep curl 25 x 10 - 3 sets
cable curls standing 20 x 10 - 3 sets

Forearm cross over curls - 15 x 10

More cardio: 15 min

Abs
weighted 25 x 15
oblique crunches (unweighted)
plank 1 minutes (2 sets)

Full body stretch
 
Your workout looks good girl! I wish I could add some pull-ups to my routine at the school gym they don't not have an assited pull-up machine. I am happy you have made a decision about competing until you are ready.
 
Yettamae said:
Your workout looks good girl! I wish I could add some pull-ups to my routine at the school gym they don't not have an assited pull-up machine. I am happy you have made a decision about competing until you are ready.
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Thank you. Tough decision, but I know I am not ready. From our talks you know what I have done diet/supplement wise too, so I need to tune it up a bit. I will continue to work on poses and routine though. You can never have that too nailed down.
 
Saturday, October 6, 2007 (day off)

Cardio: Run 2 miles
Abs:
non weight crunches
side oblique crunches
lower ab raises

Stretch
 
Hey girl! Yeah, tough decision but I'm sure it will be best in the end. That's 6 motnhs for you to make some great improvements.
 
ironmaidn said:
Thank you. Tough decision, but I know I am not ready. From our talks you know what I have done diet/supplement wise too, so I need to tune it up a bit. I will continue to work on poses and routine though. You can never have that too nailed down.
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It was tough, but smart one girl. You have time to fine tune things and go in the best you can be. It's sometimes better to take a good period of time to fine tune lagging parts and gain more muscle. You will look better conditioned when it's show time opposed to someone who has been doing alot a shows. Your body can take so much you know. Have you decided on what federation yet? Routine...I am assuming nabba, right?
 
NABBA I think? I feel safer there, but if my legs are too muscular, I may have to consider NPC. I think you and a few others told me NABBA just looks for swimsuit models and I could be too muscular unless I really lean down and drop 20-25lbs. I think with NPC I will get my butt kicked big time! Perhaps Sarah can help me find a federation/show to suit me best. I get very nervous and very stage shy. I need low key to begin.
 
ironmaidn said:
NABBA I think? I feel safer there, but if my legs are too muscular, I may have to consider NPC. I think you and a few others told me NABBA just looks for swimsuit models and I could be too muscular unless I really lean down and drop 20-25lbs. I think with NPC I will get my butt kicked big time! Perhaps Sarah can help me find a federation/show to suit me best. I get very nervous and very stage shy. I need low key to begin.
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Girl if my ass is doing NPC, then you can do it! You know how afraid I am going into competing with unnaturals, knowing I don't have a chance in hell to place? You can always do a smaller NPC show to get your feet wet or a smaller federation to get stage experience. That's what I did. Girl, do you realize how terrified I was being on stage for the first time in a two piece after losing 52 pounds for it and had to play to the crowd and judges that I was confient and knew what I was doing? If you pick NPC don't do a big show your first time. I was told to stay away from the large shows when I first started. I was told they are overcrowded with limited space to get changed, their is limited equipment to pump up, that goes for most bring your own, and they competitors are definately not nice. Noone is friendly and it's very intense competitive vibe. The show that I am talking about is the hugest in PA, Pittsburgh Figure, which at the time I was thinking about doing. If you are not ready to deal with that crap, so a smaller NPC show or a smaller federation to get your feet wet. Don't waste your time with Nabba, they want there figure competitons too not have alot of muscle and if your legs are too muscular they may tell you to crossover into physique, which you don't what to do,so stay clear away and don't waste your time with them. You can also try federations like OCB, USBF, WNBF, IFPT, and NGA. I agress talk to Sarah. If you want to go far in the sport and/or want exposure NPC is the way to go, which leads to IFBB if you want to go that far. The IFBB figure competitors are more heavily muscled and way leaner, then NPC.
 
Yettamae said:
Girl if my ass is doing NPC, then you can do it! You know how afraid I am going into competing with unnaturals, knowing I don't have a chance in hell to place? You can always do a smaller NPC show to get your feet wet or a smaller federation to get stage experience. That's what I did. Girl, do you realize how terrified I was being on stage for the first time in a two piece after losing 52 pounds for it and had to play to the crowd and judges that I was confient and knew what I was doing? If you pick NPC don't do a big show your first time. I was told to stay away from the large shows when I first started. I was told they are overcrowded with limited space to get changed, their is limited equipment to pump up, that goes for most bring your own, and they competitors are definately not nice. Noone is friendly and it's very intense competitive vibe. The show that I am talking about is the hugest in PA, Pittsburgh Figure, which at the time I was thinking about doing. If you are not ready to deal with that crap, so a smaller NPC show or a smaller federation to get your feet wet. Don't waste your time with Nabba, they want there figure competitons too not have alot of muscle and if your legs are too muscular they may tell you to crossover into physique, which you don't what to do,so stay clear away and don't waste your time with them. You can also try federations like OCB, USBF, WNBF, IFPT, and NGA. I agress talk to Sarah. If you want to go far in the sport and/or want exposure NPC is the way to go, which leads to IFBB if you want to go that far. The IFBB figure competitors are more heavily muscled and way leaner, then NPC.
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Thanks for the info. So very helpful. I would do a small NABBA like the Philly show they have each year to start. As far as NPC, I think that is out of my league, plus I am 35! Dreams of IFBB are so out of touch for me. And most federations do not allow crossovers either. So I would have to pick figure or physique. I am more comfortable in my own skin as a figure. I look like a little man when I am heavier. I freaked with the damn scale 2 days ago! I would love to go as far as I can go with this. I do love the training and the challenge of push'n myself. I KNOW U can relate! Too bad you are not closer to me. We could train together. Tomorrow is leg day...YIPPEEE!
 
ironmaidn said:
Thanks for the info. So very helpful. I would do a small NABBA like the Philly show they have each year to start. As far as NPC, I think that is out of my league, plus I am 35! Dreams of IFBB are so out of touch for me. And most federations do not allow crossovers either. So I would have to pick figure or physique. I am more comfortable in my own skin as a figure. I look like a little man when I am heavier. I freaked with the damn scale 2 days ago! I would love to go as far as I can go with this. I do love the training and the challenge of push'n myself. I KNOW U can relate! Too bad you are not closer to me. We could train together. Tomorrow is leg day...YIPPEEE!
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I wish we were closer, too! I think it would be awesome to traing, girl. R u planning on going to the Arnold? I am maybe we can meet up! I refuse to get on the scale at this point. It depresses me too much. Girl, don't let age stop you. They have figure for 35+ with NPC and even 45+. Alot of the seasoned competitors are older, too. So never say never! Some girls win on the first shot take overall and get there pro card, so you never know. Wishful thinking, but it can happen! Alot of times in those situtations could be who you blow, who you know kind of thing, too;) lol Certain federations do allow crossovers, you just have to do your research. You may just have one of those crossover physiques like me. I was told I could do either or, but I rather stick with figure right now. I am don't think I will go far myself in the sport because I refuse to use. Even on the National Level most of the competitors use and in the pros practically everyone does. So who knows. If I do ever make it, which I doubt I will continue to stay drug free. There is actually one figure competitor on the national level that competes as a natural drug and silicon free. She doesn't place, but she doesn't care. In the pros I don't know many or if any that are drug free, but it appears that Sonia Adcock is. She is very tiny compared to everyone else and she managed to place 3rd in the Olympia, so you never know. Maybe there is hope for me! ;) I love training and pushing myself too. I wanted to do this for so long, now I have made this a reality, so who knows what may happen in the future. I would like to do bb show, but I am afraid too. I don't think my physique would look good with too much mass. I would look like a short and stocky powerlifter. I do I will compete in lightweights (drug tested show) because the lightweights in the non-tested are like 120 to 130's. Thanx but no thanx.
 
You say you are too old right? Check this out. This woman is 35, a mother of 2 and works fulltime. She won overall at the Jana Tana figure show, which is a huge show and now she is competing for her pro card, so anything is possible. She competes in NPC Masters National Figure level now, still trying ti get her pro card. So never say never! If you want it enough anything is possible and don't let anyone tell you different, OK? :)

Be inspired:

http://www.youtube.com/watch?v=TWjdNf9lMBQ&mode=related&search=

http://www.youtube.com/watch?v=v57SiH0-35w&watch_response

http://www.youtube.com/watch?v=XWMwxzB7GUs&mode=related&search=

http://contest.bodybuilding.com/bio/7591/
 
Yettamae said:
You say you are too old right? Check this out. This woman is 35, a mother of 2 and works fulltime. She won overall at the Jana Tana figure show, which is a huge show and now she is competing for her pro card, so anything is possible. She competes in NPC Masters National Figure level now, still trying ti get her pro card. So never say never! If you want it enough anything is possible and don't let anyone tell you different, OK? :)

Be inspired:

http://www.youtube.com/watch?v=TWjdNf9lMBQ&mode=related&search=

http://www.youtube.com/watch?v=v57SiH0-35w&watch_response

http://www.youtube.com/watch?v=XWMwxzB7GUs&mode=related&search=

http://contest.bodybuilding.com/bio/7591/
Click to expand...

If Iron is old than i'm right next to her... I'm 34yrs old... i saw the video on Nancy Fuentes and she awesome... I was debating to compete in figure... but after her three video... EFF the S_____!! lady... Iron, you better take a look the videos... she rocks... and i think it help you make a decision. Thanks Yettamae for the pursuations... ;)
 
LadyZ said:
If Iron is old than i'm right next to her... I'm 34yrs old... i saw the video on Nancy Fuentes and she awesome... I was debating to compete in figure... but after her three video... EFF the S_____!! lady... Iron, you better take a look the videos... she rocks... and i think it help you make a decision. Thanks Yettamae for the pursuations... ;)
Click to expand...


I too afraid to look when I am pre-menstral! I will look in a few days. Had a great workout today though...
 
Sunday, October 7, 2007

Warm up 5 min

LEG Day - first day back to legs. Took 2 weeks off from training legs. A bit weak, but none the less I had to start back up.

Squat (full deep)
115 x 10
115 x 12
125 x 10

Leg press
350 x 12
440 x 8
440 x 10 (was stronger 2nd set)

Front Squat
85 x 12
105 x 10
105 x 8

Calves (on leg press)
Front 3 sets 310 x 10
Inners 3 sets 310 x 10
Outers 3 sets 310 x10

Single leg extension
30 x 10 (3 sets non stop)

Single leg, leg curl
40 x 10 (3 sets non stop)

Adduction machine
90 x 12
110 x 10
110 x 8

Abduction machine (a bit weaker here)
70 x 10 ( 3 sets each side)

Ab's
Cable pulldowns 80lbs to failure (2 sets)
Oblique rotation machine 50 x 12, 60 x 12 ( just 2 sets)

Cardio - 25 minutes

Full body stretch
 
Damn, girl! Your leg workout is insane. I think if I did your leg day workout I would be out of commission for a year! lol Great workout. Glad to see that you are back in the gym, hitting it harder than ever! Keep up the good work and watch the 3 youtube videos on Nancy Fuentes. I think you will change your mindset after watching them.
 
Yettamae said:
Damn, girl! Your leg workout is insane. I think if I did your leg day workout I would be out of commission for a year! lol Great workout. Glad to see that you are back in the gym, hitting it harder than ever! Keep up the good work and watch the 3 youtube videos on Nancy Fuentes. I think you will change your mindset after watching them.
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Okay, i will watch in a minute. When I am PMSing I am just an emotional train wreck and get very down on my self because of bloating and such. Glad you like the leg day. Hopefully my weights will got up, and I did leave out my usual walking lunges and weighted wall sits. The key this off season will be balancing legs and upper body so everything flows and my legs don't take over on stage. I also did some rear delt work yesterday but did not post. Thanks for check'n. I will post some pic updates here later this week. I am borrowing a friends camera. Your feedback is appreciated. Thanks!
 
Nice strong legs! I'm happy to help you look at different federations and different shows. Yetta has a good point about NPC taking you further in the long run, but it may be good to try a few different ones at this point as well. I tried 3 different federations myself and it was good to get a good overview.
 
Gearing up for the workout ahead today...

Gearing up for the workout ahead today...

My pre-workout tradition...
1.5 scoops of Beverly International Protien Powder
1/2 cup water
1/2 banana
1/3 cup blueberries

proteinshake.jpg
 
ironmaidn said:
My pre-workout tradition...
1.5 scoops of Beverly International Protien Powder
1/2 cup water
1/2 banana
1/3 cup blueberries

proteinshake.jpg
Click to expand...

wtf is that ... a beer jug?.. lol... can you get me one... lol
 
Ha ha....it's a mason jar. Really! Hey I'm livin'n the good life, my favorite glass. I have an entire set. I live in PA, it's a PA Dutch thing I think? It does look like a beer jug though huh? LOL!
 
ironmaidn said:
Ha ha....it's a mason jar. Really! Hey I'm livin'n the good life, my favorite glass. I have an entire set. I live in PA, it's a PA Dutch thing I think? It does look like a beer jug though huh? LOL!
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Seriously, i want one... :) can you send me one a set? or would I have to go to PA to get them...lol... do they sell in NY?
 
Tuesday, October 9, 2007

Warm up 5 min

Chest

Chest Press Singles: 30x12, 35x10, 40x8
Chest Flat Flyes: 25x10, 25x10
Decline Press: skipped today
Cable Cross over's: 30x12, 40x10, 40x10
Cable Cross over's for upper chest region: 20x10, 20x10, 20x8

Tri
Skullcrushers with supper setted close grip press: (bar is 30lb I think)
50x10, 50x10, 50x10
Kickbacks: 10x15, 15x10, 15x10
Weighted dips: 45lb plate on lap - 2 sets of 12

Ab's: 8 minutes of misc crap

Cardio: 40 minutes

Full body stretch
 
Hey girl,
I was just thinking.....I forgot you live in PA, why don't you try USBF. They are a great federation to start with to get your feet wet. The judges are fair and everyone is very nice. I did 3 shows with them and I had a great experince. They only thing besides doing quarter turns, is that you have to do a stage walk with poses. Go to www.usbf.com for more info. Go to www.nysnatural.com for show pics. Some some pics, results, etc are on bb.com too. USBF now has joined forces with OCB, now, which is better yet for them.
 
Very cool - I will check them out later tonight when I get home. Sounds like a good federation. However perfecting that quarter turn is another...ha ha. Thanks!
 
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