Journey to the Ms. Galaxy: Where a Hard Woman Is Good To Find!

[workhardplayhard]

Hey Syd! My legs felt pretty tight and it was very hard to walk in a straight line when I was done. I didn't go as heavy as I could. I need to save some strength to sprint at the track today!

[workhardplayhard]

THURSDAY- CHEST and BACK

bent over BB rows in power rack (used the long bar. I can go heavier since the center of gravity is different than the small BB.)
warm-up
45# x 8 2 sets

1 set of supinated then pronated grips - 8 total sets
55# x 12 2 sets
65 x 10 2 sets
95 x 7 2 sets
115 x 4 2 sets

All 3 bench presses were taken up. What are the odds?
So...
machine press
warm-up
20# x 8 2 sets

50 x 10
60 x 8
60 x 5 2 sets

super wide grip pull-downs in front
50# x 12
50 x 10
60 x 7
60 x 4 30 sec. static hold on last rep

incline press- 1 dropset
30# x 8
25 x 8
20 x 8

1-arm isolation row machine -20 sets per arm
20# x 10 7 sets no rest on these
30 x 8 2 sets
40 x 6 2 sets
30 x 8 3 sets
25 x 10 2 sets
20 x 12 3 sets
20 x 15 1 set

behind close grip pull-downs w/ neutral grip
done as giant reverse drop sets
40# x 12
50 x 8
60 x 5
70 x 3
then repeat total set 3 more times

pec-deck crossovers -1 arm at a time
10# x 12
20 x 10
30 x 8

pull-ups
3 sets to failure w/ stretching and statics

[workhardplayhard]

I weighed myself this morning. I'm at 121 lbs now. I thought I would be lower like around 119. I'm taking my bf again the start of next week. Hopefully it should be almost 1% lower, assuming I don't go overboard on the buffett this weekend! But I've been eating so clean over the past month, so maybe a tad bit of junk food will rev up my metabolism. Some days I can fit in 10 meals, some days only 6.

I'm seeing only slightly more definition in my arms but they are definitely feeling very tight. Still not where I want to be yet. I want those ripped 10 inch guns! An overweight co-worker grabbed my unflexed arm the other day and his exact words were "OH...MY...GOD! THAT IS SO SEXY!"
So I must be getting somewhere even though I don't see much change in the mirror yet.

[Syddles]

[ QUOTE ]
So I must be getting somewhere even though I don't see much change in the mirror yet.

[/ QUOTE ]

Definitely! We're always the last ones to see any changes 'cause we see ourselves everyday. I always take progress pics once every two weeks to track changes to see if I'm on track. You may want to try that, it definitely helps. [img]/forum/images/graemlins/laugh.gif[/img]

[workhardplayhard]

FRIDAY -BICEPS, TRICEPS, CALVES, ABS

upper abs
cable crunch
50# x 8
60 x 8
110 x 12
140 x 12
160 x 10 did the whole stack so couldn't go any higher

decline crunch w/ 25 lbs
3 sets 12 reps
*too easy. would of used 2 25's but couldn't find anyone to hand them to me*

BICEPS/TRICEPS
20 super sets
EZ curl bar/ close grip bench press
35# x 10/65# x 10 7 sets
45 x 8/75 x 8 2 sets
55 x 5/85 x 6 3 sets
65 x 3/105 x 4 1 set
45 x 8/75 x 8 3 sets
35 x 10/65 x 10 3 sets
25 x 15/45 x 15 1 set

CAVLES
seated calf raises
20# x 10 2 warm-ups
70# x 15
90 x 12
140 x 10
180 x 8

seated calf raises ss bw raises on 2 45's
50# x 50/bw x 50
30 x 75/ bw x 75
20 x 100/bw x 100
70 x 50/bw x 50

45 minutes treadmill on incline

I didn't have the intensity that I've had with the past 2 workouts. My forearms were sore as hell as well as my wrists. People kept bothering me during my workout and sometimes right in the middle of a set! Even with my headphones on. I couldn't focus.
I'm off for 3 days and I'm really looking forward to it.

[workhardplayhard]

My workout split for the next few weeks will be as follows:

Monday: rest
Tuesday: quads, abs
Wednesday: biceps, triceps
Thursday: rest
Friday: back, chest, shoulders, abs
Saturday: hamstrings, calves
Sunday: biceps, triceps, abs

Tues, Thurs, and/or Sat is martial arts
Wed and Sun is track time

TUESDAY- QUADS, ABS

warm-up
close stance squats ss w/ calves *all butt to floor*
45# x 8/ bw x 8 2 sets
75 x 12
95 x 12
135 x 6
95 x 25 rest paused
75 x ? 5 sec descend, pause at parallel, butt to floor, pause at parallel again, 5 sec ascend

leg press
435# x 12
345 x 15
255 x 16
165 x 25

1-leg press
75# x8 per leg 3 sets

Extensions
70# x 15
85 x 8
100 x 8 drop 55 x? drop 40 x?

obliques
oblique crunch 3 sets 25 reps
twisting crunch 3 sets 20 reps

I started off weak but finished strong. I only rested 30-60 seconds between sets if not less.

[workhardplayhard]

WEDNESDAY- BICEPS, TRICEPS

TRICEPS
warm-up
skullcrushers
30# x 8 2 sets
40 x 10 1 set

close grip bench press
45# x 8 2 sets
75 x 8 1 set

Double tri-sets
skullcrushers/ close grip bench press/ skullcrushers
50# x 8/ 95# x 4/ 50# x 4
3 total sets

BICEPS
warm-up
reverse grip curls
30# x 8 2 sets
seated zottman curls
20# x 8 2 sets

paused, standing, narrow reverse grip EZ bar curls/ seated zottman curls/ paused, standing, narrow reverse grip EX bar curls
40# x 6/ 25#db x 5/ 40# x 3
3 total sets

I had much more than this planned but my body said no more! I was so sore in my biceps.

[workhardplayhard]

I haven't posted in awhile. I'll have new photos up this Friday. I'm right on schedule.
In the next few months, I'll be attempting to break my records in the squat, SLDL, bench and leg press. And doing many, many more pull-ups than any 1 person should be doing! Even while on my cut, I managed to get 185 on the squat twice. I almost got stuck in the hole because some idiot wanted to talk to my husband while he was spotting me. Some people need to learn gym etiquette. I was so mad.
Oh, and I will be video taping these!