standing incline calf raises 15# x 15
standing decline calf raises 15# x 15
seated calf raises 50# x 15
seated lateralis raises 10# x 15
standing incline calf raises 30# x 15
standing decline calf raises 30# x 15
seated calf raises 50# x 15
seated lateralis raises 10# x 15
seated shoulder 20# side raises x 15
seated shoulder press 35# x 15
standing incline calf raises 30# x 15
standing decline calf raises 30# x 15
seated calf raises 50# x 15
seated lateralis 10# x 15
side laterals 20# x 15
shoulder press 40# x 15
DB rear delts
30# x 15 24# x 15 20# x 15 #16 x 15
DB
Rotators
30# x 15 24# x 15 20# x 15 16# x 15
Rotator raises
30# x 15 24# x 15 20# x 15 16# x 15
Rotator inversion/reversion
24# x 15 20# x 15 16# x 15
TRX cable arms straight body incline standing pull with rear lats arms will go out as body comes up x 15
TRX cable arms straight body incline hands close together rear lat pull ups x 15
TRX cable arms straight body incline standing pull with rear lats arms will go out as body comes up x 15
TRX cable arms straight body incline hands close together rear lat pull ups x 15
Push ups 50
Happy Training!
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Friday, April 20, 2012
Friday, April 13, 2012
Pyramid Preventative Medicine Training Blog: Friday the 13th High Intensity Legs
Pyramid Preventative Medicine Training Blog: Friday the 13th High Intensity Legs: April, 13, 2012 Friday the 13th left all of us on the floor once again. This challenged endurance with body weight and some added weight. ...
Friday the 13th High Intensity Legs
April, 13, 2012
Friday the 13th left all of us on the floor once again. This challenged endurance with body weight and some added weight. There are some of us prepping for a show and others who just like the way we train. Training has changed now transitioned into more endurance for conditioning in weight loss.
Calves:
4 sets of standing weighted barbell calf raises, 4 sets of weighted barbell on traps with feet on uphill wedge, 4 sets of lateral tibialis raises, 4 sets of seated calves all x 15 reps each.
Parking lot lunges 250 feet
TRX standing 1 leg squat each leg x 15
Glute kick backs x 15
Abd crunches x 25
Standing sumo barbell squats x 15
DB Sumo squats
35 30 50 70 x 15 each
Seated leaning back scissor legs 15 per leg
Repeat above except
starting with leg press 45# plate each side with a 25# plate on one side feet close together low for tear drops x 15 full range of motion must hit bottom
then continue with same rotation as above
Repeat above starting with leg press.
Last set
Seated db bicep curls x 15 either 20 or 25#
Standing shoulder clean and press with weighted bar x 15
Leg press repeat same weight feet close together and low for tear drops must hit bottom full range of motion
TRX jumping squats x 25
That's it, just this left all of us on the floor. Everyone put forth 125% of their work and energy into this session. We are a strong group and determined to succeed.
Happy Training
Nancy Onyett, FNP-C @pyramidmedicine, Facebook Nancy Onyett
Craig Tinnelle, Trainer, @craigtinnelle, Facebook Physiques Gym, Phoenix, Arizona
Friday the 13th left all of us on the floor once again. This challenged endurance with body weight and some added weight. There are some of us prepping for a show and others who just like the way we train. Training has changed now transitioned into more endurance for conditioning in weight loss.
Calves:
4 sets of standing weighted barbell calf raises, 4 sets of weighted barbell on traps with feet on uphill wedge, 4 sets of lateral tibialis raises, 4 sets of seated calves all x 15 reps each.
Parking lot lunges 250 feet
TRX standing 1 leg squat each leg x 15
Glute kick backs x 15
Abd crunches x 25
Standing sumo barbell squats x 15
DB Sumo squats
35 30 50 70 x 15 each
Seated leaning back scissor legs 15 per leg
Repeat above except
starting with leg press 45# plate each side with a 25# plate on one side feet close together low for tear drops x 15 full range of motion must hit bottom
then continue with same rotation as above
Repeat above starting with leg press.
Last set
Seated db bicep curls x 15 either 20 or 25#
Standing shoulder clean and press with weighted bar x 15
Leg press repeat same weight feet close together and low for tear drops must hit bottom full range of motion
TRX jumping squats x 25
That's it, just this left all of us on the floor. Everyone put forth 125% of their work and energy into this session. We are a strong group and determined to succeed.
Happy Training
Nancy Onyett, FNP-C @pyramidmedicine, Facebook Nancy Onyett
Craig Tinnelle, Trainer, @craigtinnelle, Facebook Physiques Gym, Phoenix, Arizona
Saturday, April 7, 2012
KILLER KROSS-FIT FRIDAY
April 6, 2012
Today we had nine people set up for a weighted kross-fit session. The exercises were designed to train the whole body and to move quickly.
Warm up:
Parking lot lunges 500ft.
Band side lunges squat low and walk it sideways 40 ft back and forth, feel the glutes burn
Right leg through first set:
Left leg up on bench turned backward 25# db each hand stationary lunge x 15 on right leg.
Right leg extensions x 15
Seated glute abductors x 15
Right leg glute kick back x 15
Right leg cable kick back x 15
Head raised bench lie on back band goes on right leg and extensions x 10
TRX right leg butt to heels squats hold left leg in air x 15
Parking lot lunges 250 ft
2 minute rest
Repeat the above with left leg same volume and exercise order
Parking lot lunges 250 ft
2 minute rest
35 30 25# db 5 reps each arm, one arm squat shoulder press with burpee starting at 35 ending at 25#db.
Reverse grip lying lat pulls x 15
Scissor legs on bench 15 each leg
Parking lot lunges 250 ft
2 minute rest
Repeat session above .
pushups x 1 minute with 30 second hold at top and repeat x 1 minute.
Nine bodies on the floor after this session. The intensity in this session was one of the hardest I have experienced in a long time. Competitors are doing shows this summer training has changed on Fridays.
Happy Training
Physiques' Gym,
Phoenix, Arizona
Like us on face book Physiques' Gym, twitter @pyramidmedicine @craigtinelle
Today we had nine people set up for a weighted kross-fit session. The exercises were designed to train the whole body and to move quickly.
Warm up:
Parking lot lunges 500ft.
Band side lunges squat low and walk it sideways 40 ft back and forth, feel the glutes burn
Right leg through first set:
Left leg up on bench turned backward 25# db each hand stationary lunge x 15 on right leg.
Right leg extensions x 15
Seated glute abductors x 15
Right leg glute kick back x 15
Right leg cable kick back x 15
Head raised bench lie on back band goes on right leg and extensions x 10
TRX right leg butt to heels squats hold left leg in air x 15
Parking lot lunges 250 ft
2 minute rest
Repeat the above with left leg same volume and exercise order
Parking lot lunges 250 ft
2 minute rest
35 30 25# db 5 reps each arm, one arm squat shoulder press with burpee starting at 35 ending at 25#db.
Reverse grip lying lat pulls x 15
Scissor legs on bench 15 each leg
Parking lot lunges 250 ft
2 minute rest
Repeat session above .
pushups x 1 minute with 30 second hold at top and repeat x 1 minute.
Nine bodies on the floor after this session. The intensity in this session was one of the hardest I have experienced in a long time. Competitors are doing shows this summer training has changed on Fridays.
Happy Training
Physiques' Gym,
Phoenix, Arizona
Like us on face book Physiques' Gym, twitter @pyramidmedicine @craigtinelle
Saturday, February 11, 2012
TRAINING TEAR DROPS
Training the tear drops which are defined as the vastus medialis muscle group located in medial aspect just above the knee. This is a difficult muscle to isolate and develop. In tall people the leg muscles are lengthy which adds more difficulty in developing this muscle group. Here is how the trainer @craigtinnelle on Twitter had me train this AM.
Warm up:
100 reps on leg extensions set weight
25#db in each hand knee step ups to high step on box 10 each leg x 3 sets
Isolated leg extensions 10 x 3 sets pyramided ( this machine targets the tear drop area)
No rest in warm up sets.
Working sets:
Leg press: Three different positions 1. Toes down heels up on closest bar toward bottom of sled. 2.Walk feet up midway keep feet slightly apart and 3. Walk feet up to top of sled keep feet slightly apart.
Set 1:
Position 1 x 10 reps hold at top additional 45# plate added another 10 reps
Set 2:
Position 1 x 10 reps hold at top additional 45# plate added feet move to position 2 additional 10 reps, feet move to position 3 additional 5 reps
Set 3:
Position 2 x 10 reps hold at top additional 45# plate added feet move to position 3 for 10 reps then move feet to position 1 for 10 reps
Set 4
Postion 3 x 10 reps, move feet to position 2 for 5 pump reps then move feet to position 1 for 10 last reps!
The idea here was pre exhaustion on the tear drops with warm up sets so by the time the leg press was started the tear drops were already burning and tight. Ending weight on leg press was 370 which is not much weight but lots of volume was put into the pyramided sets. The only rest between sets was long enough to unwrap and rewrap knees. It is necessary to do full range of motion with sled all way down to bottom touching and all way to top. After completing set 4 my tear drops were exploding on fire. That was it for today.
Happy Training.
Warm up:
100 reps on leg extensions set weight
25#db in each hand knee step ups to high step on box 10 each leg x 3 sets
Isolated leg extensions 10 x 3 sets pyramided ( this machine targets the tear drop area)
No rest in warm up sets.
Working sets:
Leg press: Three different positions 1. Toes down heels up on closest bar toward bottom of sled. 2.Walk feet up midway keep feet slightly apart and 3. Walk feet up to top of sled keep feet slightly apart.
Set 1:
Position 1 x 10 reps hold at top additional 45# plate added another 10 reps
Set 2:
Position 1 x 10 reps hold at top additional 45# plate added feet move to position 2 additional 10 reps, feet move to position 3 additional 5 reps
Set 3:
Position 2 x 10 reps hold at top additional 45# plate added feet move to position 3 for 10 reps then move feet to position 1 for 10 reps
Set 4
Postion 3 x 10 reps, move feet to position 2 for 5 pump reps then move feet to position 1 for 10 last reps!
The idea here was pre exhaustion on the tear drops with warm up sets so by the time the leg press was started the tear drops were already burning and tight. Ending weight on leg press was 370 which is not much weight but lots of volume was put into the pyramided sets. The only rest between sets was long enough to unwrap and rewrap knees. It is necessary to do full range of motion with sled all way down to bottom touching and all way to top. After completing set 4 my tear drops were exploding on fire. That was it for today.
Happy Training.
Sunday, August 28, 2011
Is Competition Worth it?
I ask myself this question every year after a show is over and the judges have told me the same thing. "You have to get bigger". I differ with that repertoire only because I personally feel women need to look like women in bodybuilding. If not then an audience is looking at an androgenous enhanced female with hardened features. Is that aeshetically appealing?
When I first started in bodybuilding twenty years ago, women did not look like they do on stage today. The look was feminine and sculpted not massive, ripped and shredded. So, where is bodybuilding going with women and where does this leave competitors who do not want to leave the feminine side of bodybuilding. The good news is NPC introduced the Physique Division this year into the USA Championships. Yes, physique is suppose to be a softer version of bodybuilding. Yet, the USA Physique Division winner did not look like a scaled down version of a bodybuilder. She looked like a bodybuilder who crossed over and didn't drop enough muscle. Therefore, it looks like NPC is still going for the size in physique as well. It will be interesting to see the division outcome when it comes to the state level in 2012.
Again I ask is it worth it to compete? Yes, because one can lean down in preparation for more muscle development through training. A lean body takes back the weight in muscle development through training, it is the ongoing sculpting that takes time to achieve in development. This concept is the most important in bodybuilding as it gives the competitor their own signature look.
Two pictures I put into this blog, the LA Class 2011 and the USA 1992. The old body tan made us look light golden under the stage lights in 1992.
Happy Training.
When I first started in bodybuilding twenty years ago, women did not look like they do on stage today. The look was feminine and sculpted not massive, ripped and shredded. So, where is bodybuilding going with women and where does this leave competitors who do not want to leave the feminine side of bodybuilding. The good news is NPC introduced the Physique Division this year into the USA Championships. Yes, physique is suppose to be a softer version of bodybuilding. Yet, the USA Physique Division winner did not look like a scaled down version of a bodybuilder. She looked like a bodybuilder who crossed over and didn't drop enough muscle. Therefore, it looks like NPC is still going for the size in physique as well. It will be interesting to see the division outcome when it comes to the state level in 2012.
Again I ask is it worth it to compete? Yes, because one can lean down in preparation for more muscle development through training. A lean body takes back the weight in muscle development through training, it is the ongoing sculpting that takes time to achieve in development. This concept is the most important in bodybuilding as it gives the competitor their own signature look.
Two pictures I put into this blog, the LA Class 2011 and the USA 1992. The old body tan made us look light golden under the stage lights in 1992.
Happy Training.
 |
| LA Classic 2011 |
 |
| USA 1992 |
Friday, August 19, 2011
High Intensity Legs/Glutes/ Hamstrings
Today the intensity was heightened for legs with pyramids, high reps, and super sets. We had five competitors so for maximum performance we broke off into groups of two and three.
Group of 4 super sets: tempo here was go go go go, rest 30 sec go go go go rest 30 sec. till all 4 sets were completed with each one pyramided to the competitors strength.
Sitting knee extensions x 25 x 4 sets pyramid up
Sitting knee extensions focus on tear drops x 25x 4 sets pyramid up
Lying hamstring curls x 25 x 4 sets pyramid up
Standing glute kick backs x 25 x 4 sets pyramid up
Total 400 reps
Group of two super sets pyramided up in weight. Tempo was go go rest 30 sec go go rest 30 sec.
Incline leg press x 10 x 5 pyramided up ending with 4 plates each side.
Seated leg press x 10 x 5 the whole stack 350 through all 4 sets.
Total reps 100
Ultimate squats: no super sets, pyramided, deep to the floor.
Free weight squats 15 x 4 sets #95, #115, #135 reps counted if butt hit marker off floor.
Since we had groups of two and three I didn't have the other three competitors routine to blog.
A great conditioning training session my legs were numb when I left but felt so good. Always, I down my amino acids then a protein drink after training.
Happy Training!
Group of 4 super sets: tempo here was go go go go, rest 30 sec go go go go rest 30 sec. till all 4 sets were completed with each one pyramided to the competitors strength.
Sitting knee extensions x 25 x 4 sets pyramid up
Sitting knee extensions focus on tear drops x 25x 4 sets pyramid up
Lying hamstring curls x 25 x 4 sets pyramid up
Standing glute kick backs x 25 x 4 sets pyramid up
Total 400 reps
Group of two super sets pyramided up in weight. Tempo was go go rest 30 sec go go rest 30 sec.
Incline leg press x 10 x 5 pyramided up ending with 4 plates each side.
Seated leg press x 10 x 5 the whole stack 350 through all 4 sets.
Total reps 100
Ultimate squats: no super sets, pyramided, deep to the floor.
Free weight squats 15 x 4 sets #95, #115, #135 reps counted if butt hit marker off floor.
Since we had groups of two and three I didn't have the other three competitors routine to blog.
A great conditioning training session my legs were numb when I left but felt so good. Always, I down my amino acids then a protein drink after training.
Happy Training!
Saturday, August 13, 2011
Training Goals 2012
Competitive bodybuilding is a challenge, that I love and endure to keep my shape along with physical and mental health. When the show is over and life slows, I meet with my trainer to review pictures, and look at what needs to be improved with nutrition and training for the following year. It is a process of building and shaping the body with science till the final stage day when I am able to express the artistic poses.
I've been training and competing in competitive bodybuilding for 20 years. My first shows were with NANBA, then I continued to compete in NPC shows. Lately, women's bodybuilding is changing across the spectrum; the judges look for the growth and development along with symmetry and presentation, but I see more competitors coming in that are not dieted. The irony is getting beat by girls who are bigger and not well dieted. I am quite happy with my size as my goal is not to obtain a pro card. I do quite a bit of fashion modeling involving photography for newspaper ads, catalogs and general media. I am a business owner working as a family nurse practitioner, in all I have a big plate with little corners.
Looking at 2012, Craig and I have decided to continue training for bodybuilding with improvement in width of lats and a little more of a outer sweep to the quads. Also, the focus will be on the upper part of my glutes for more devlopment. It took a long time to build the lower glute now the upper needs more rounding. Upcoming shows I am looking to repeat the LA Classic in July 2012. Overall, we win when we accomplish our goals in developing the body.
Happy Training Days
I've been training and competing in competitive bodybuilding for 20 years. My first shows were with NANBA, then I continued to compete in NPC shows. Lately, women's bodybuilding is changing across the spectrum; the judges look for the growth and development along with symmetry and presentation, but I see more competitors coming in that are not dieted. The irony is getting beat by girls who are bigger and not well dieted. I am quite happy with my size as my goal is not to obtain a pro card. I do quite a bit of fashion modeling involving photography for newspaper ads, catalogs and general media. I am a business owner working as a family nurse practitioner, in all I have a big plate with little corners.
Happy Training Days
Friday, August 12, 2011
Sunday, August 7, 2011
Leg Day in Hell
May 13, 2011
I think the title says it all. The hour was set for high intensity legs no air conditioning. The downside is contest prep is always more intense than winter training. I am 10 weeks out of LA Classic Bodybuilding, Fitness, and Figure Show. I will be competing in Women's Division Heavy Weight Bodybuilding. This year NPC has changed some divisions adding bikini and physique so my plans are to compete in physique after this year.
In these exercises super sets mean one exercise then go to next exercise for sets of 4 and high intensity is just that no rest till trainer decides to call it.
Warm up leg extensions super set with leg curls x 4.
Leg extensions 40#, 60#, 80#, 100# x 10 reps
Leg curls 40#, 60#, 80#, 100# x 10 reps
High wide stance leg press super set with front squats
Leg press 2 plates 15 x 4 sets
Front squats using the Smith machine with 2 -25# plates 15 x 3 sets (feet forward approx 12" and knees stay closed) Sitting to chair height.
Regular squat with wide stance legs forward sitting as low as possible 2- 25# plates 10 x 2 sets
2 min rest rest water
Leg curls super set with glute kickbacks
Leg curls 40#, 60#, 80#, 100# 4 sets of 10
Glute kickbacks 90#, 120#, 140# 160# 4 sets of 10
Leg extensions super set with seated hamstring curls
Leg extensions 80#, 100# 100# 100# 4 sets of 10
Seated hamstring curls 70#, 90#, 120#, 140# 4 sets of 10
The air conditioning was off to make me work harder and fatigue out the muscles. A very wicked sick session with only one rest period during the hour.
Note: These high intensity sessions are not to be done without a trainer or someone with an advanced training background.
Happy Training Days
A Beast Leg Day
April 10, 2010
Sunday was an unusual training day since we had Valerie in from out of town, the trainer decided to hit legs and turn up the intensity.
To start we went out and lunged the parking lot up and back x 1 approximately 100 feet.
Circuit 1
Seated Leg Extensions 40x15, 60x15, 80x15,100x15,120x10
Seated Calves 45# x 15 x 5
Anterior Tibialis 5# x 15 x 5
Circuit 2
Seated Leg Press 45# each side, each set added another 45# plate till a total of 4 plates. Feet kept together and low on sled. Sled lowered keeping knees together to bottom. 4 sets of 10 pause at bottom and press up.
Abd on reverse abd bench 4 sets of 15
Seated Calves 45# 4 sets of 15
Circuit 3
Front squats using the Smith machine. Feet and knees together placed approximately 1 1/2 feet forward from body. 25# each side to start x 10, 2 more 25# plates added x 2 sets x 10 each with last set 25# fast 25 reps. All sets except for last set was pause at bottom and press up. Total 4 sets.
Triceps 70# x 15 x 4sets.
Assisted pullups last exercise weight depended upon individual. First 3 sets x 15, 4th set x 10.
This leg routine left all of us exhausted, dizzy and nauseated. Valerie flew home probably wondering what she got herself into with this competitive Physiques Gym. You can find us on Facebook under Physiques Gym.
Happy Training Days!
Sunday was an unusual training day since we had Valerie in from out of town, the trainer decided to hit legs and turn up the intensity.
To start we went out and lunged the parking lot up and back x 1 approximately 100 feet.
Circuit 1
Seated Leg Extensions 40x15, 60x15, 80x15,100x15,120x10
Seated Calves 45# x 15 x 5
Anterior Tibialis 5# x 15 x 5
Circuit 2
Seated Leg Press 45# each side, each set added another 45# plate till a total of 4 plates. Feet kept together and low on sled. Sled lowered keeping knees together to bottom. 4 sets of 10 pause at bottom and press up.
Abd on reverse abd bench 4 sets of 15
Seated Calves 45# 4 sets of 15
Circuit 3
Front squats using the Smith machine. Feet and knees together placed approximately 1 1/2 feet forward from body. 25# each side to start x 10, 2 more 25# plates added x 2 sets x 10 each with last set 25# fast 25 reps. All sets except for last set was pause at bottom and press up. Total 4 sets.
Triceps 70# x 15 x 4sets.
Assisted pullups last exercise weight depended upon individual. First 3 sets x 15, 4th set x 10.
This leg routine left all of us exhausted, dizzy and nauseated. Valerie flew home probably wondering what she got herself into with this competitive Physiques Gym. You can find us on Facebook under Physiques Gym.
Happy Training Days!
Popeye Shoulders, Horse Hoof Shaped Calves
March 15, 2011
I find that female bodybuilders like to train other bodybuilders harder than the trainers. Why are we like that? I ask myself that question. I know that when I train a competitor I will make it very hard because that is the way I like to be trained. Last night, Tasha the light weight bodybuilder trained me on shoulders and calves. What an experience and a pounding, one to remember today. She put everything into the hour and I gave back everything I had to give. A hour of small circuits numbered by 3's with rest at end of circuit for 2 min.
Calves:
Calves circuit x 3
1) Seated Calf Raise 2 plates (45) each side x 100 spikes
Seated Calf Raise (2)25# = 140# x 10 spikes ---- (1) 25# off with 10 spikes-- last #25 off with 10 spikes ----2 plates (45#) with 15 spikes
2) Seated Calf Raise (1) 25# & (2) plates (45) x 5 spikes ---- (2) 25# plates with (2) 45# plates x 5 spikes.
Seated leg press calves 150# toes at bottom of sled x 15 straight, x 15 pigeon, x 15 ducks.
Anterior tibialis toe flips 10# each side. Toes pigon with fist between legs at top x 25.
3) Seated calf raise (2) 45# plates + (2) 25# plates = 140 x 10 spikes.
Seated leg press 150# straight x 15, pigeon x 15, ducks x 15.
Anterior tibialis toe flips 10# each side pigeon toes with fist in between legs x 25
Am I done yet? Calves are exploding!!!
Shoulders:
Warmup
10# db Side laterals x 10, front deltoid raises x 10, rear delts x 10 total of 30 reps---repeat with 15# db x 8 reps = 24 reps.
Reverse order #15 x 8 reps total 24 reps again sides, fronts, rears--- 10# x 10 reps = 30 reps total sides, fronts, rears.
Shoulder Circuits (3) with 2 minute rest between circuits.
1. Seated shoulder press #15 db up postion, right side down then left side down, then both down x 10 reps ( one rep = up, right, left, both) Repeat with 10# x 10 reps
Single cable front delt raises 5# brick x 10 each shoulder.
Rope pull bent over with rope through legs 70 x 15. Pulling rope between legs out to front bent over back arched.
2. Seated shoulder press 15# db x 8 reps same as above (up, right,left both) then 10#db x 10 reps same sequence
Single cable front delt raises 5# brick x 10 each shoulder.
Cable rope pull bent over between legs for front delts back arched 80# x 15.
3. Seated shoulder press 15# x 5 reps ( same sequence up, right, left both), then 10# db x 8 same sequence then 5#db x 10 same sequence.
Single arm cable raises front delts 5# x 10
Cable rope pull bent over between legs for front delts back arched 90 x 15.
Rear Delts
1. Seated rear delts 20# db x 10 reps, 15# x 10 reps.
Cable rope pull behind neck this one facing cable and bent over back arched grab rope with palms facing each other pull rope behind neck opening just slightly and elbows are out when pulling to back of neck. 80# x 10. You should feel this in the rear delts.
Standing shoulder bb press slow x 10 reps this really burns bad.
2) Seated rear delts db 25# x 10, 20# x 10, 15# x 10 reps
Cable rope pull behind neck as above 90# x 15
Standing shoulder bb press slow x 10 reps
3) Seated rear delts 30# x 10, 25#x 10, 20# x 10 15#x 10 reps.
Cable rope pull behind neck as above 100# x 15
Standing shoulder bb press slow x 10 reps.
At the end of this session, I had popeye shoulders and horse hoof calves and I felt really depleted. It is good to switch off between trainers in the gym as it hits the muscle with different intensity and focus.
Thanks Natasha Natural Pro Bodybuilder Light Weight. You killed me!
Happy Training Days.
I find that female bodybuilders like to train other bodybuilders harder than the trainers. Why are we like that? I ask myself that question. I know that when I train a competitor I will make it very hard because that is the way I like to be trained. Last night, Tasha the light weight bodybuilder trained me on shoulders and calves. What an experience and a pounding, one to remember today. She put everything into the hour and I gave back everything I had to give. A hour of small circuits numbered by 3's with rest at end of circuit for 2 min.
Calves:
Calves circuit x 3
1) Seated Calf Raise 2 plates (45) each side x 100 spikes
Seated Calf Raise (2)25# = 140# x 10 spikes ---- (1) 25# off with 10 spikes-- last #25 off with 10 spikes ----2 plates (45#) with 15 spikes
2) Seated Calf Raise (1) 25# & (2) plates (45) x 5 spikes ---- (2) 25# plates with (2) 45# plates x 5 spikes.
Seated leg press calves 150# toes at bottom of sled x 15 straight, x 15 pigeon, x 15 ducks.
Anterior tibialis toe flips 10# each side. Toes pigon with fist between legs at top x 25.
3) Seated calf raise (2) 45# plates + (2) 25# plates = 140 x 10 spikes.
Seated leg press 150# straight x 15, pigeon x 15, ducks x 15.
Anterior tibialis toe flips 10# each side pigeon toes with fist in between legs x 25
Am I done yet? Calves are exploding!!!
Shoulders:
Warmup
10# db Side laterals x 10, front deltoid raises x 10, rear delts x 10 total of 30 reps---repeat with 15# db x 8 reps = 24 reps.
Reverse order #15 x 8 reps total 24 reps again sides, fronts, rears--- 10# x 10 reps = 30 reps total sides, fronts, rears.
Shoulder Circuits (3) with 2 minute rest between circuits.
1. Seated shoulder press #15 db up postion, right side down then left side down, then both down x 10 reps ( one rep = up, right, left, both) Repeat with 10# x 10 reps
Single cable front delt raises 5# brick x 10 each shoulder.
Rope pull bent over with rope through legs 70 x 15. Pulling rope between legs out to front bent over back arched.
2. Seated shoulder press 15# db x 8 reps same as above (up, right,left both) then 10#db x 10 reps same sequence
Single cable front delt raises 5# brick x 10 each shoulder.
Cable rope pull bent over between legs for front delts back arched 80# x 15.
3. Seated shoulder press 15# x 5 reps ( same sequence up, right, left both), then 10# db x 8 same sequence then 5#db x 10 same sequence.
Single arm cable raises front delts 5# x 10
Cable rope pull bent over between legs for front delts back arched 90 x 15.
Rear Delts
1. Seated rear delts 20# db x 10 reps, 15# x 10 reps.
Cable rope pull behind neck this one facing cable and bent over back arched grab rope with palms facing each other pull rope behind neck opening just slightly and elbows are out when pulling to back of neck. 80# x 10. You should feel this in the rear delts.
Standing shoulder bb press slow x 10 reps this really burns bad.
2) Seated rear delts db 25# x 10, 20# x 10, 15# x 10 reps
Cable rope pull behind neck as above 90# x 15
Standing shoulder bb press slow x 10 reps
3) Seated rear delts 30# x 10, 25#x 10, 20# x 10 15#x 10 reps.
Cable rope pull behind neck as above 100# x 15
Standing shoulder bb press slow x 10 reps.
At the end of this session, I had popeye shoulders and horse hoof calves and I felt really depleted. It is good to switch off between trainers in the gym as it hits the muscle with different intensity and focus.
Thanks Natasha Natural Pro Bodybuilder Light Weight. You killed me!
Happy Training Days.
A Wicked Leg Session
March 9, 2011
Since, I suffered a rotator injury six weeks ago; I had to back off the heavy weight. Now, the injury is healed and it is time to get it! I started back into compound moves this week after a few weeks of conditioning and preparing ligaments and joints to handle the heavy weight. Squats are butt to heels with toes in and standing in a wide stance (just past shoulders) targeting glutes and quads.
Warm up leg extensions
40x10, 60x 10, 70x 10, 80x10
Squats warm up
Bar only x 10 x 2 sets
95 x 10, 135 x 10, 145 x 10 155 x 8, 165 x 6, 175 x 6, 185 x 5 x 2 sets (breaking point), 165 x 8, 155 x8, 135 x 8, 3 min. rest. 95 x 10 2 second pause at bottom then up. 85 x 10 2 second pause at botom then up. That was the last breaking point!!
Pullups close grip 5 x 4.
Leg extensions
60 x 10, 80 x 10, 100 x 10, 80# half extensions flex all way up then down half way till bar hits trainer's hands then up x 10. Immediately do 10 full range of motion x 2 sets. Last set 60# half extensions x 10 and 8 full range of motion .
Forearms
Reverse bar 65 x 15 superset with hammers 60x15 x 3 sets.
Anyone who performs this squat routine must have a trainer or excellent spotter because when glutes get tired you start to lose form and the risk of injury is high. I am happy to be back on compound moves for next four weeks before precontest prep starts. The compound moves helps to keep muscles looking hard and full. Also this type of training causes muscle micro-tears with growth.
This is a tough leg routine so only do the weight that is right for your body. The trainer had a girl work in with me who is not a competitor and fairly new to this gym. She did remarkably well just using the bar on squats and a dime on each side. Hands up to Heather \0/\0/\0/. Poor girl was flat out on floor after squats.
Happy Training Days Let's Get It!
Since, I suffered a rotator injury six weeks ago; I had to back off the heavy weight. Now, the injury is healed and it is time to get it! I started back into compound moves this week after a few weeks of conditioning and preparing ligaments and joints to handle the heavy weight. Squats are butt to heels with toes in and standing in a wide stance (just past shoulders) targeting glutes and quads.
Warm up leg extensions
40x10, 60x 10, 70x 10, 80x10
Squats warm up
Bar only x 10 x 2 sets
95 x 10, 135 x 10, 145 x 10 155 x 8, 165 x 6, 175 x 6, 185 x 5 x 2 sets (breaking point), 165 x 8, 155 x8, 135 x 8, 3 min. rest. 95 x 10 2 second pause at bottom then up. 85 x 10 2 second pause at botom then up. That was the last breaking point!!
Pullups close grip 5 x 4.
Leg extensions
60 x 10, 80 x 10, 100 x 10, 80# half extensions flex all way up then down half way till bar hits trainer's hands then up x 10. Immediately do 10 full range of motion x 2 sets. Last set 60# half extensions x 10 and 8 full range of motion .
Forearms
Reverse bar 65 x 15 superset with hammers 60x15 x 3 sets.
Anyone who performs this squat routine must have a trainer or excellent spotter because when glutes get tired you start to lose form and the risk of injury is high. I am happy to be back on compound moves for next four weeks before precontest prep starts. The compound moves helps to keep muscles looking hard and full. Also this type of training causes muscle micro-tears with growth.
This is a tough leg routine so only do the weight that is right for your body. The trainer had a girl work in with me who is not a competitor and fairly new to this gym. She did remarkably well just using the bar on squats and a dime on each side. Hands up to Heather \0/\0/\0/. Poor girl was flat out on floor after squats.
Happy Training Days Let's Get It!
Group Training: Glutes, Hamstrings, calves, Abds.
March 6, 2011
Up at 0400 on a Sunday is out of the ordinary for most people but not for us die-hard competitors. We thrive on hard training and competition. This weekend was special as we had an out of town guest @Chocolate_wowo (Twitter) that was interested in competing. She traveled to Phoenix to train two days with us intensely. Here is Sunday's mini training circuits all rotating:
Circuit:
Calves 50 x 50 , 100x 15, 150x 15
Anterior tibialis 10 x 15, 10x15, 10x15
Standing db calves: 60x15, 100x15, 100x15.
Circuit:
Partial dead lifts- pin last hole on rack
135x 8, 185x8, 235x6, 285x5(assisted)
Abds reverse 4 sets of 15
Pullups assisted #85 close grip x 4 sets of 15
Circuit:
Lying hamstring curls 4 sets of 10 90#-120#
Glute kickbacks 4 sets of 10 #100-#180
Stiff Legs 4 sets of 10 #60
Circuit:
Sitting glute curls 4 sets of 10 90#-#120 (last set assisted)
Seated abductors 4 sets of 15 90# -120#
Hamstring stretches with band pulling back as far as possible then squats with buttocks pushed up and out feeling the stretch through hamstrings.
4 sets of 10
This session lasted over one hour with all five of us. If we had longer, I think we would have lunged the parking lot. I have to give @Chocolate_wowo hands up as this was a difficult training sesson. Now, she has new training techniques to take home and work on till we see her back again.
Happy Training Days
Up at 0400 on a Sunday is out of the ordinary for most people but not for us die-hard competitors. We thrive on hard training and competition. This weekend was special as we had an out of town guest @Chocolate_wowo (Twitter) that was interested in competing. She traveled to Phoenix to train two days with us intensely. Here is Sunday's mini training circuits all rotating:
Circuit:
Calves 50 x 50 , 100x 15, 150x 15
Anterior tibialis 10 x 15, 10x15, 10x15
Standing db calves: 60x15, 100x15, 100x15.
Circuit:
Partial dead lifts- pin last hole on rack
135x 8, 185x8, 235x6, 285x5(assisted)
Abds reverse 4 sets of 15
Pullups assisted #85 close grip x 4 sets of 15
Circuit:
Lying hamstring curls 4 sets of 10 90#-120#
Glute kickbacks 4 sets of 10 #100-#180
Stiff Legs 4 sets of 10 #60
Circuit:
Sitting glute curls 4 sets of 10 90#-#120 (last set assisted)
Seated abductors 4 sets of 15 90# -120#
Hamstring stretches with band pulling back as far as possible then squats with buttocks pushed up and out feeling the stretch through hamstrings.
4 sets of 10
This session lasted over one hour with all five of us. If we had longer, I think we would have lunged the parking lot. I have to give @Chocolate_wowo hands up as this was a difficult training sesson. Now, she has new training techniques to take home and work on till we see her back again.
Happy Training Days
Shoulders Isolation Moves
February 19, 2011
A goal in bodybuilding is to give the appearance of shoulder caps with separation in anterior, lateral and rear deltoids. Isolation moves are fine tuning exercises that develop these three muscles. It doesn't take much weight to isolate and fatigue them in a short amount of time. This blog focuses on isolation movements with a compound move incorporated at end to finish exhausting the three deltoid muscles. It is important that all exercises be performed with buttocks pushed to the back of seat to keep upper pecs out of the movements; this position helps to isolate the deltoid muscles. In these exercises, I will put in my weight used; however, my partner, a guy (not a bodybuilder) used a little more weight in isolation exercises and much more weight in the last compound movement. The intensity is maintained with nonstop partner switching till end.
Warm up set:
4 sets of standing lateral raises 5#, 10#, (15# x2)
4 sets of standing front delt raises 5#, 10#, (15# x2)
Seated side laterals (10 reps)
4 sets db lateral raises with elbows slightly bent and arms slightly forward. 10#, (15#x 3)
Seated front delts (10 reps)
4 sets db raises to the front with db in 45 degree angle at top 10# (15#x 3)
Standing barbell wide grip bent elbow shoulder raises. (10 reps) isolates the laterals and rear delts. Should see the laterals pop up in mirror.
4 sets barbell 65#, (75#x 3)
Seated shoulder press close to bar (10 reps) with last two sets drop sets plates pulled off each side till failure. This is press pause at bottom technique using the smith machine.
4 sets 45#, (50# x 3) last two sets plates removed to bar only till failure. Failure is inability to lift the bar from rack position.
This workout doesn't look like much but it definitely gave shoulder fatigue in the end. Shoulders are small muscles in relative comparison to other body muscle groups. The intensity has to be there with no stopping between sets changing off with partner to achieve full effect of muscle hypertrophy failure. This routine fills the shoulders full of blood and when flexed the three muscle groups separate. Some of these exercises are a little difficult to picture as they are modified from a basic exercise.
Always, I will answer questions and I wish all of you happy training days!
A goal in bodybuilding is to give the appearance of shoulder caps with separation in anterior, lateral and rear deltoids. Isolation moves are fine tuning exercises that develop these three muscles. It doesn't take much weight to isolate and fatigue them in a short amount of time. This blog focuses on isolation movements with a compound move incorporated at end to finish exhausting the three deltoid muscles. It is important that all exercises be performed with buttocks pushed to the back of seat to keep upper pecs out of the movements; this position helps to isolate the deltoid muscles. In these exercises, I will put in my weight used; however, my partner, a guy (not a bodybuilder) used a little more weight in isolation exercises and much more weight in the last compound movement. The intensity is maintained with nonstop partner switching till end.
Warm up set:
4 sets of standing lateral raises 5#, 10#, (15# x2)
4 sets of standing front delt raises 5#, 10#, (15# x2)
Seated side laterals (10 reps)
4 sets db lateral raises with elbows slightly bent and arms slightly forward. 10#, (15#x 3)
Seated front delts (10 reps)
4 sets db raises to the front with db in 45 degree angle at top 10# (15#x 3)
Standing barbell wide grip bent elbow shoulder raises. (10 reps) isolates the laterals and rear delts. Should see the laterals pop up in mirror.
4 sets barbell 65#, (75#x 3)
Seated shoulder press close to bar (10 reps) with last two sets drop sets plates pulled off each side till failure. This is press pause at bottom technique using the smith machine.
4 sets 45#, (50# x 3) last two sets plates removed to bar only till failure. Failure is inability to lift the bar from rack position.
This workout doesn't look like much but it definitely gave shoulder fatigue in the end. Shoulders are small muscles in relative comparison to other body muscle groups. The intensity has to be there with no stopping between sets changing off with partner to achieve full effect of muscle hypertrophy failure. This routine fills the shoulders full of blood and when flexed the three muscle groups separate. Some of these exercises are a little difficult to picture as they are modified from a basic exercise.
Always, I will answer questions and I wish all of you happy training days!
Teardrop/Quad Training Part 2
January 8, 2011
In review, teardrops are the muscles that connect medially into the knee and extend diagonally connecting the vastus quadricep group. The outer sweep vastus lateralis mucle group gives the width in quads with separation. These two muscle groups are the hardest to develop and very challenging due to positioning of the legs with squats and leg press.
In this blog, the exercises performed are very intense with short rest periods and positioning legs and feet to target the specific groups. I don't recommend this for someone who is new to the sport without a trainer as the injury risk is high if performed incorrectly.
Calves: 45# plate seated single leg 100 each
Warm up knees: knee extension machine 30# set of 50
Hack Squats (reverse) with toes pointed forward and close to machine on sides of cage. Body is positioned in reverse of the machine so face touches the pad above hand rests. The squat is as low as you can go which will be about parallel due to cage stopping at bottom but you should feel it in the teardrops. This squat is very taxing because the teardrops are the only muscle group working.
4 sets Rest 1 minute between sets.
warm up with no weight x 12
45# both sides x 12
45# (2) on right and 1 on left x 12
45# (2) on right and #45 on left with #25 plate x 12
Immediately turn around in the hack squat/seated leg press machine and sit with feet very low on sled straight or if there are two inward side bars connecting the sled put toes on sled and feet on bars this works the teardrops.
Drop sets.
45# right and 45# (2) on left x 15 hold at top
45# right and 45# left x 12 hold at top
45# right x 10 hold at top
no weight x 8 hold at top
2 minute rest
Seated squat with feet close together and low. This targets the outer sweep the way feet are positioned.
Rest 1 minute between sets
170 x 8
180 x 8
190 x 8
200 x8
Large ball wall squat-narrow stance squat to just below parallel position x 15 and stop in squat position holding 1 leg up for count of 10, then holding the opposite leg up for count of 10 with body pushing into ball. Repeat x 4 with 30 second rest period between sets. This targets the teardrops.
Leg extensions with back in low postion and rested on large ball. Feet apart and turned slightly outward. 4 sets with 1 minute rest period between sets. The positioning with back rested on ball makes it harder due to the angle so not much weight is used. This isolates the teardrops.
55# x 15
60# x 15
65# x 15
70# x 15
Backward squats on smith machine feet together in front about a foot out from bar squatting to parallel position x 12. The positioning on this squat targets outer sweeps in thighs.
1 minute rest between sets.
25# plate each side
25# (2) each side
25# (3) each side
25# (4) each side
Wrist curls 4 sets x 15 20# db on bench.
This was one of the most difficult leg workouts I have done due to short rest periods and positioning of legs feet which targeted only specific muscle groups teardrops and outer sweeps. Needless, to say I shook for an hour afterward and felt like I had been run over with a truck on the legs very difficult to walk after this routine. Actually, there wasn't that much weight involved but the intensity was beyond all limits.
Happy taining days!
In review, teardrops are the muscles that connect medially into the knee and extend diagonally connecting the vastus quadricep group. The outer sweep vastus lateralis mucle group gives the width in quads with separation. These two muscle groups are the hardest to develop and very challenging due to positioning of the legs with squats and leg press.
In this blog, the exercises performed are very intense with short rest periods and positioning legs and feet to target the specific groups. I don't recommend this for someone who is new to the sport without a trainer as the injury risk is high if performed incorrectly.
Calves: 45# plate seated single leg 100 each
Warm up knees: knee extension machine 30# set of 50
Hack Squats (reverse) with toes pointed forward and close to machine on sides of cage. Body is positioned in reverse of the machine so face touches the pad above hand rests. The squat is as low as you can go which will be about parallel due to cage stopping at bottom but you should feel it in the teardrops. This squat is very taxing because the teardrops are the only muscle group working.
4 sets Rest 1 minute between sets.
warm up with no weight x 12
45# both sides x 12
45# (2) on right and 1 on left x 12
45# (2) on right and #45 on left with #25 plate x 12
Immediately turn around in the hack squat/seated leg press machine and sit with feet very low on sled straight or if there are two inward side bars connecting the sled put toes on sled and feet on bars this works the teardrops.
Drop sets.
45# right and 45# (2) on left x 15 hold at top
45# right and 45# left x 12 hold at top
45# right x 10 hold at top
no weight x 8 hold at top
2 minute rest
Seated squat with feet close together and low. This targets the outer sweep the way feet are positioned.
Rest 1 minute between sets
170 x 8
180 x 8
190 x 8
200 x8
Large ball wall squat-narrow stance squat to just below parallel position x 15 and stop in squat position holding 1 leg up for count of 10, then holding the opposite leg up for count of 10 with body pushing into ball. Repeat x 4 with 30 second rest period between sets. This targets the teardrops.
Leg extensions with back in low postion and rested on large ball. Feet apart and turned slightly outward. 4 sets with 1 minute rest period between sets. The positioning with back rested on ball makes it harder due to the angle so not much weight is used. This isolates the teardrops.
55# x 15
60# x 15
65# x 15
70# x 15
Backward squats on smith machine feet together in front about a foot out from bar squatting to parallel position x 12. The positioning on this squat targets outer sweeps in thighs.
1 minute rest between sets.
25# plate each side
25# (2) each side
25# (3) each side
25# (4) each side
Wrist curls 4 sets x 15 20# db on bench.
This was one of the most difficult leg workouts I have done due to short rest periods and positioning of legs feet which targeted only specific muscle groups teardrops and outer sweeps. Needless, to say I shook for an hour afterward and felt like I had been run over with a truck on the legs very difficult to walk after this routine. Actually, there wasn't that much weight involved but the intensity was beyond all limits.
Happy taining days!
Shoulder/Bicep Blast
January 7, 2011
This morning my training took another twist with power moves superset with isolation exercises and no rest period until the 4th set was completed. I think all of you experienced in bodybuilding and fitness know what superset means. A superset exercise is done immediately after the last exercise and is performed in alternating sets with the first exercise till four sets of each are completed. I find that training early in the morning is easier for me than trying to train at night.
Calves: seated calf raises single leg 100 each leg in increments of 25-30. 2 second hold at top
Warm up sets for shoulders: No rest
10# front delts x 10, side laterals x 10, rear delts x 10
15# front delts x 10, side laterals x 10, rear delts x 10
20# front delts x 10, side laterals x 10, rear delts x 10
Rest x 1 minute
Power shoulders supersetted with barbell curls x 4 sets no rest between exercises
Single shoulder press with barbell in corner groove 45# x 10
Bicep curls-- 45# bar no weight x 10.
Single shoulder press 55# x 10.
Barbell curls 55# x 10.
Single shoulder press 60# x 10.
Barbell curls 60# x 10.
Single shoulder press 65# x 10.
Barbell curls 65# x 10.
Single shoulder press 70#x 10.
Barbell curls 70# x 10.
Rest x 2 minute
Seated rear delts superset with seated bicep curls
Rear delts 25# x 10.
Bicep curls 20# x 10 alternating arms.
Rear delts 30# x 10.
Bicep curls 25# x 10 alternating arms.
Rear delts 35# x 10.
Bicep curls 25#x 10 alternating arms.
Rear delts 35# x 10.
Bicep curls 25 x 10 alternating arms.
Rest 2 min
Bent over rear delts raises locked in on rack supersetted with hammer curls
Rear delts 25# x 10.
Hammer curls 25# x 10 together.
Rear delts 30# x 10.
Hammer curls 30# x 10 together.
Rear delts 35# x 10.
Hammer curls 35# x10 together.
Rear delts 40# x 10.
Hammer curls 35# x 10 together.
2 minute rest
Seated dumbell forearm curls x 4 sets
15# x 15
20# x 15
20# x 15
20# x 15
Abds 200
This was an explosive routine that was done in 55 minutes total and left me wiped with shoulders, biceps and traps blown-- took me 30 minutes to get my arms to work good enough to drive.
Happy training days!
This morning my training took another twist with power moves superset with isolation exercises and no rest period until the 4th set was completed. I think all of you experienced in bodybuilding and fitness know what superset means. A superset exercise is done immediately after the last exercise and is performed in alternating sets with the first exercise till four sets of each are completed. I find that training early in the morning is easier for me than trying to train at night.
Calves: seated calf raises single leg 100 each leg in increments of 25-30. 2 second hold at top
Warm up sets for shoulders: No rest
10# front delts x 10, side laterals x 10, rear delts x 10
15# front delts x 10, side laterals x 10, rear delts x 10
20# front delts x 10, side laterals x 10, rear delts x 10
Rest x 1 minute
Power shoulders supersetted with barbell curls x 4 sets no rest between exercises
Single shoulder press with barbell in corner groove 45# x 10
Bicep curls-- 45# bar no weight x 10.
Single shoulder press 55# x 10.
Barbell curls 55# x 10.
Single shoulder press 60# x 10.
Barbell curls 60# x 10.
Single shoulder press 65# x 10.
Barbell curls 65# x 10.
Single shoulder press 70#x 10.
Barbell curls 70# x 10.
Rest x 2 minute
Seated rear delts superset with seated bicep curls
Rear delts 25# x 10.
Bicep curls 20# x 10 alternating arms.
Rear delts 30# x 10.
Bicep curls 25# x 10 alternating arms.
Rear delts 35# x 10.
Bicep curls 25#x 10 alternating arms.
Rear delts 35# x 10.
Bicep curls 25 x 10 alternating arms.
Rest 2 min
Bent over rear delts raises locked in on rack supersetted with hammer curls
Rear delts 25# x 10.
Hammer curls 25# x 10 together.
Rear delts 30# x 10.
Hammer curls 30# x 10 together.
Rear delts 35# x 10.
Hammer curls 35# x10 together.
Rear delts 40# x 10.
Hammer curls 35# x 10 together.
2 minute rest
Seated dumbell forearm curls x 4 sets
15# x 15
20# x 15
20# x 15
20# x 15
Abds 200
This was an explosive routine that was done in 55 minutes total and left me wiped with shoulders, biceps and traps blown-- took me 30 minutes to get my arms to work good enough to drive.
Happy training days!
Targeted Glutes and Hamstrings Training
December 23, 2010
Holiday training is not difficult for me as I am a very determined bodybuilder to take home more titles and I like the fashion photo shoots I obtain for dress and sportswear. This lifestyle is work that I love to do more so than my family nurse practitioner role in private practice.
This training session focused heavily on glutes and hamstrings.
Calves seated 45# plate/25#plate each side.
2 sets of 100 squeezing single leg at a time up to 25 reps till 100 reached then switch legs.
warm up knees- knee extension machine 30# 4 sets 30 reps.
Dead lifts:
135 x 10
155 x 10
175 x 8
195 x 8
Immediately after dead lifts
hamstring curls superset with glute kickbacks
60 x 10 curls
90 x 10 glute kickbacks
70 x 10 curls
100 x 10 glute kickbacks
80 x 10 curls
120 x 10 glute kickbacks
90 x 10 curls
120 x 10 glute kickbacks immediately into
Seated hamstring curl machine superset with seated abductor machine
90 x 10 curls
90 x 15 abductors
100x 10 curls
100 x 15 abductors
110 x 10 curls
110 x 15 abductors
120 x 10 curls
120 x 15 abductors
We are done for the Holiday. A few of us here at the gym planned a ski trip at Snowbowl over weekend.
Happy Training Days
Holiday training is not difficult for me as I am a very determined bodybuilder to take home more titles and I like the fashion photo shoots I obtain for dress and sportswear. This lifestyle is work that I love to do more so than my family nurse practitioner role in private practice.
This training session focused heavily on glutes and hamstrings.
Calves seated 45# plate/25#plate each side.
2 sets of 100 squeezing single leg at a time up to 25 reps till 100 reached then switch legs.
warm up knees- knee extension machine 30# 4 sets 30 reps.
Dead lifts:
135 x 10
155 x 10
175 x 8
195 x 8
Immediately after dead lifts
hamstring curls superset with glute kickbacks
60 x 10 curls
90 x 10 glute kickbacks
70 x 10 curls
100 x 10 glute kickbacks
80 x 10 curls
120 x 10 glute kickbacks
90 x 10 curls
120 x 10 glute kickbacks immediately into
Seated hamstring curl machine superset with seated abductor machine
90 x 10 curls
90 x 15 abductors
100x 10 curls
100 x 15 abductors
110 x 10 curls
110 x 15 abductors
120 x 10 curls
120 x 15 abductors
We are done for the Holiday. A few of us here at the gym planned a ski trip at Snowbowl over weekend.
Happy Training Days
Targeting Leg Teardrops and Outer Sweeps in Quads
December 7, 2010
Monday night's session targeted lower leg teardrops and outer sweeps. The teardrop muscle extends to the medial side of the knee and attaches into the vastus muscle. The vastus lateralis is the outer thigh and when developed gives the outer sweep that shapes the legs to a sculptured look.
Calves
45# plate each side of seated calf machine
100 x 1 set both calves.
leg extensions warm up knees
40# x 15 x 3 sets.
7 sets of leg presses with feet placed on lower cross bar and knees kept together starting out at no weight but carriage of leg press. All sets are carried out deeply with carriage lowered to bottom of rack. 1 minute rest period between sets.
no weight 10 reps x 1
45# plate right side 10 reps x 1
45# plates on each side 10 reps x 1
2-45# on right and 1 45# plate on left side 10 reps x 1
2-45# plates on each side 10 reps x 1
3-45# plates on right side and 2 45# plates on left side 10 reps x 1,
3-45# plates on right side and 3-45# plates on left side 10 reps x 1
Immediately, I jumped on leg extension machine with 1 minute rest periods between sets.
75# x 10 x 1
80# x 10 x 1
85# x 10 x 1
90# x 6 own and 4 assist x 1
Squats free deep below parallel 3 minute rest period
155 x 10 x 1
165 x 10 x 1
175 x 8 x 1
After this intense workout it got me dizzy and nauseated. Chris decided to start rapid cooling submersion post intense workout for 5- 10 minutes. I listened to him and sat in cold half ice water to hips for 10 minutes. I must say within 5 minutes my pain was gone in the legs and nausea was starting to go away. After 10 minutes, I didn't have any anymore swelling in the legs or pain and the nausea was gone. I waited for one hour to allow natural rewarming in the legs then showered in warm water. Amazing results and today no post lactic acid residual pain and stiffness.
Intense exercise causes torn muscle fibers within the muscle groups worked. In the damaged tissue there is active by-products being produced through the Krebs Cycle. The by-products including lactic acid can cause nausea, fatigue, swelling and pain in the damaged muscle groups. Cold water submersion causes vasconstriction in the damaged tissue slowing down blood flow and metabolism then rewarming allows a vasodilation with flushing of the toxins out of the damaged tissue. Studies have reported decreased pain, fatigue, along with better recovery.
Please check my online references to the studies documented.
Studies: Cold Water Submersion Athletic Recovery. http://bit.ly/dYP6AT
Studies: Does an Ice Water Bath Speed Recovery. http://bit.ly/9jMccO
Happy Training Days!
Monday night's session targeted lower leg teardrops and outer sweeps. The teardrop muscle extends to the medial side of the knee and attaches into the vastus muscle. The vastus lateralis is the outer thigh and when developed gives the outer sweep that shapes the legs to a sculptured look.
Calves
45# plate each side of seated calf machine
100 x 1 set both calves.
leg extensions warm up knees
40# x 15 x 3 sets.
7 sets of leg presses with feet placed on lower cross bar and knees kept together starting out at no weight but carriage of leg press. All sets are carried out deeply with carriage lowered to bottom of rack. 1 minute rest period between sets.
no weight 10 reps x 1
45# plate right side 10 reps x 1
45# plates on each side 10 reps x 1
2-45# on right and 1 45# plate on left side 10 reps x 1
2-45# plates on each side 10 reps x 1
3-45# plates on right side and 2 45# plates on left side 10 reps x 1,
3-45# plates on right side and 3-45# plates on left side 10 reps x 1
Immediately, I jumped on leg extension machine with 1 minute rest periods between sets.
75# x 10 x 1
80# x 10 x 1
85# x 10 x 1
90# x 6 own and 4 assist x 1
Squats free deep below parallel 3 minute rest period
155 x 10 x 1
165 x 10 x 1
175 x 8 x 1
After this intense workout it got me dizzy and nauseated. Chris decided to start rapid cooling submersion post intense workout for 5- 10 minutes. I listened to him and sat in cold half ice water to hips for 10 minutes. I must say within 5 minutes my pain was gone in the legs and nausea was starting to go away. After 10 minutes, I didn't have any anymore swelling in the legs or pain and the nausea was gone. I waited for one hour to allow natural rewarming in the legs then showered in warm water. Amazing results and today no post lactic acid residual pain and stiffness.
Intense exercise causes torn muscle fibers within the muscle groups worked. In the damaged tissue there is active by-products being produced through the Krebs Cycle. The by-products including lactic acid can cause nausea, fatigue, swelling and pain in the damaged muscle groups. Cold water submersion causes vasconstriction in the damaged tissue slowing down blood flow and metabolism then rewarming allows a vasodilation with flushing of the toxins out of the damaged tissue. Studies have reported decreased pain, fatigue, along with better recovery.
Please check my online references to the studies documented.
Studies: Cold Water Submersion Athletic Recovery. http://bit.ly/dYP6AT
Studies: Does an Ice Water Bath Speed Recovery. http://bit.ly/9jMccO
Happy Training Days!
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
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
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