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traps/delts/abs
10min tread warmup
rotator cuff work
db shrugs 40x20 50x20 65x20 75x20 80x20 (first time hitting these for about a month and went easy)
seated db press 50x10 60x10 70x10 80x10
machine lats 50x20 60x20 70x20 80x20
bent over cable lats 20x20 25x20 30x15 25x20
lat db swings 35x20 40x20 45x20
bent over db swings 30x20 35x20 35x20
incline sits x10/6
jack knife machine crunches x10/6
done for the day
feel pretty good strong and pumps are really good. still getting even tighter by the day. so everything is on point for next wkend
tris(occluded) only
10 min treadmill warmup
vbar pressdowns 80x20 100x20 120x20
incline db extensions 25x20 35x15 45x15 50x12
one arm overhead db extensions 25x20 35x15 40x15
vbar(occluded) 50x20 70x15(60x10) 50x20 these are done with a wrap at a 7 out of 10 tightness. i did the first set and it felt way to light so i jumped up and it was way to heavy so i dropped the weight to get my 20. went back down to 50 for the final set and it was sheer murder getting it done. i left the wraps on for 60 seconds after the final set for max blood occlusion. i was going to use my wrist wraps but they only went half way around my arm so i had to rig my knee wraps to make it work. these sets were done with 30 sec rest in between each set. yes the pump was insane and it lasted for about 2-3 hours post training
tris(occluded) only
10 min treadmill warmup
vbar pressdowns 80x20 100x20 120x20
incline db extensions 25x20 35x15 45x15 50x12
one arm overhead db extensions 25x20 35x15 40x15
vbar(occluded) 50x20 70x15(60x10) 50x20 these are done with a wrap at a 7 out of 10 tightness. i did the first set and it felt way to light so i jumped up and it was way to heavy so i dropped the weight to get my 20. went back down to 50 for the final set and it was sheer murder getting it done. i left the wraps on for 60 seconds after the final set for max blood occlusion. i was going to use my wrist wraps but they only went half way around my arm so i had to rig my knee wraps to make it work. these sets were done with 30 sec rest in between each set. yes the pump was insane and it lasted for about 2-3 hours post training
Looks like the workout is getting pretty specific and that means you will be perfect for this next show. This is so exciting can't wait to get the results. ~Trixie~
quads/hams (final leg training before the next big day)
10 min treadmill warmup
leg extensions 45x60 60x60 75x60 105x10(5) 120x10(5) first 10 on last 2 sets were 3 sec holds in the contraction and () was holding at the bottom quarter with partner pressing down hard for 5sec (isoholds)
lying leg curls 50x20 60x20 80x8(10) 90x8(10) 100x8(10)x15 first 8 are partner pressing down isos second numb is straight reps and on the final set the last number is bottom quarters to finish them off
addcutor ss 100x10ss 140x10ss 190x10ss
abductors ss 100x10(5)10 110x10(5)10 120x10(5)10
wall static hold ss 1min ss/4
squats ss 135x15 185x15 225x15 275x15
bb walking lunges 80x40yards/3
done for the day
legs are toast and i am worn out big time. i hammered them out with a bang i think and it was a damn good workout. knees and back feel great too so that's an added plus
off day for the week from the gym. looking and feeling even better than last saturday and weight is only down about 2-3lbs dry. so i have tightened down more and i should land around the same weight for this upcoming one with a tighter package overall. we will see
i got bumped all the way down from all the other logs in here lol. great to see all the logs being done consistently though. i am thinking all this excess protein is starting to make me fat. what do you think trixie, is it all getting stored in my glute-ham tie ins and spare tire area?
i got bumped all the way down from all the other logs in here lol. great to see all the logs being done consistently though. i am thinking all this excess protein is starting to make me fat. what do you think trixie, is it all getting stored in my glute-ham tie ins and spare tire area?
LMAO, Protein making you fat! Crazy crap gets printed all the time. I have been showing my pictures, OH, I mean you're pictures off all week at the gym and all my peeps are jealous that I know you. Well just looked at my pics of all mentioned areas and there is no excess fat anywhere to be seen. If Rake catches me looking at you one more time it may be detrimental for my health. LOL. Love you, kill them this next weekend. Wish I could be there. ~Trixie~
LMAO, Protein making you fat! Crazy crap gets printed all the time. I have been showing my pictures, OH, I mean you're pictures off all week at the gym and all my peeps are jealous that I know you. Well just looked at my pics of all mentioned areas and there is no excess fat anywhere to be seen. If Rake catches me looking at you one more time it may be detrimental for my health. LOL. Love you, kill them this next weekend. Wish I could be there. ~Trixie~
haha you catch my hint of sarcasm on that one? people around here will hammer some cakes doughnuts and whatever else bad they can get ahold of and then blame all the good stuff for putting on a few extra pounds lol. sorry i just cant help myself sometimes.
we wish you guys could be here as well. we will be rolling solo for this one cause the rest of the team and my cheer crew are sitting this one out or have other things going on. it's all good though we will still give it hell and try to kill it
back(last heavy workout till go time)
10 min treadmill warmup
cable rope pullovers 50x20 70x20 90x20 100x15
one arm pulldowns to the side 25x20 40x20 55x20
mag sup grip pulldowns 100x10 120x10 160x10
meadows rows 50x10 75x10 100x10
mag ng low cable rows 100x10 120x10 160x10
wide grip pulldowns with partner forced stretch at the top 100x10 120x10 160x10
Your killing it bro I read ur log this morning I woke up feeling lazy did not wanna go to gym but ur dedication got my mind energized and I went And made the gym my house todAy thanks for taking the extr time to post ed
Your killing it bro I read ur log this morning I woke up feeling lazy did not wanna go to gym but ur dedication got my mind energized and I went And made the gym my house todAy thanks for taking the extr time to post ed
i am glad i got you motivated and going today mountain. i have those days where i dont want to get up or do cardio and being my best always gets me fired up to get it done.
40 min treadmill am fasted cardio(two days of cardio left this week)
chest/delts
10 min treadmill warmup
rotator cuff work
low incline db press 50x20 65x20 80x20
hs iso wide chest press 45x20 90x20 115x20
pec deck flyes 90x20 105x20 120x20
stretched the chest out and open really good
rope cable rear delt pulldowns 25x30 40x25 55x20
db lat raises 20x20 25x20 30x15
db front raises 25x20 30x15 35x15
db shrugs 50x20 60x20 70x20 80x20
done for the day.
today is just a get the blood and glycogen flowing into the muscles day. nothing to crazy or heavy just blood flow. i will say that i had a hell of a time getting going in the gym this am and my joints are absolutely screaming at me. all of them from my ankles to my fingers hurt. i am figuring the nasty storm front rolling through and my body is tired is kicking in nicely lol.
40 min treadmill am fasted cardio(two days of cardio left this week)
chest/delts
10 min treadmill warmup
rotator cuff work
low incline db press 50x20 65x20 80x20
hs iso wide chest press 45x20 90x20 115x20
pec deck flyes 90x20 105x20 120x20
stretched the chest out and open really good
rope cable rear delt pulldowns 25x30 40x25 55x20
db lat raises 20x20 25x20 30x15
db front raises 25x20 30x15 35x15
db shrugs 50x20 60x20 70x20 80x20
done for the day.
today is just a get the blood and glycogen flowing into the muscles day. nothing to crazy or heavy just blood flow. i will say that i had a hell of a time getting going in the gym this am and my joints are absolutely screaming at me. all of them from my ankles to my fingers hurt. i am figuring the nasty storm front rolling through and my body is tired is kicking in nicely lol.
You said you felt the same way a couple weeks ago and that it was a sign that the prep is on perfect course. Love it, that means you will tear them up on Saturday. ~Trixie~
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