Growth and Development in Lats, Rhomboids,Forearms, Glutes, Hamstrings

December 5, 2010


Over the last few weeks, I have transitioned into compound moves away from the high intensity training (HIIT) that I had been doing for many months. Today was the first day I felt like I fully transitioned and I was able to handle the increase in weight.

Women who want to body build need to understand heavy weight has to be handled for growth and development or it is a waste of time. Why do I like compound moves? It gives me a great sense of accomplishment and visible bodily changes for growth and development.

This session focused on back, hamstrings, forearms and glutes. All weight is in pounds not kg.

Calves: 55# 100 reps each calf < 10 sec rest.

Dead lifts 10 sets

135# x 3 warmup x 2 sets

145 x 3 x 1 set

155 x 3 x 1 set

165 x 3 x 1 set

175 x 3 x 1 set

185 x 3 x 1 set

195 x 3 x 1 set

205 x 3 x 1 set

215 x 3 x 1 set

225 x 1 x set--- yippeee!!!

Hamstring curls superset with glute kickbacks

55# x 10

65 x 10

75 x 10

85 x 10 w/ help

glute kickbacks superset with hamstring curls back and forth with short rest in between

95 x 10

100 x 10

110 x 10

120 x 10

pullups wide grip x 5 x 3

pullups closed grip x 5 x 3

narrow grip pullups x 5 x 3

one arm rows superset with hammer cable curls

35# each arm, 45# each arm 1 set

50# each arm, 55# each arm 1 set

60# each arm, 65# each arm 1 set

70# each arm, 75# each arm this is last set but each set is superset with hammer curls

Hammer curls cable with rope.

55# x 10

60# x 10

65# x 10

70# x 10

Last exercise by now I was done.

Forearms 15# db

Wrist curls x 15 each arm x 4 sets sitting on the bench with wrist hanging over the bench.

This session was an adventure like I always get with Chris. He is constantly dialing up the weight and intensity of the training to keep me pumped and moving with little rest between sets. He does keep the compound moves slower with longer rest periods.

An hour later I left for Prescott to do a two day photo shoot with designer active wear and spring fashion. After the photo shoot I was able to catch some of the Christmas Parade in Prescott and lastly, the Court House Lighting Ceremony at dark. It was a beautiful display. The fun was Santa Claus caught me at the court house, he said "heard you were on a naughty list here is something for you". He handed me his card. What??? You are Santa Claus you fool--forget it! Some men just think they can put it all out there what a turn off!!

An arduous weekend--Happy Training Days