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

[workhardplayhard]

Tuf, they always want them, but never willing to work for them. [img]/forum/images/graemlins/crazy.gif[/img]

[10yrdream]

Hello, just checking out ur journal. i have heard of Galaxy but never knew what it consisted of. looks like u r doing awesome. i am also in the 30's, just turned 31. i am training for my 1st fitness show. i am looking forward to seeing u progress. [img]/forum/images/graemlins/smile.gif[/img]

[workhardplayhard]

10yrdream, not many people know about the Galaxy, probably because it's only held in a few places. I've tried to compete in fitness competitions locally and about a week before I would cave in and break my diet. There's a Galaxy competition coming up in Plano, Texas in April I am going to. I'm still thinking if I should wing it and test it out or not. But I'm not sure if you have to qualify for this one or not. Most you have to.
I've been following your journal since you started it. You need to get those pics up girl so we can tell you what your weakness is before your comp...if you have any that is!

Sunday - chest, triceps

warm-up
bench press 1 set 45# x 16
bench press to chin 1 set 45# x 15

CHEST
working sets:
75# x 10
75# x 8 to chin
95# x 10
95# x 6 to chin

DB incline press:
25# x 17
40# x 5 last 2 assisted
drop 30# x 6
drop 25# x 6
drop 20# x 6 stretch w/ 20# for 1 minute (OUCH)

pec-deck 1 arm crossovers:
3 sets (switching arms, back to back) 55# x 10

TRICEPS
behind back cable presses:
90# x 15
110# x 10
130# x 8 (I was shaking on these but still squeezed them out)

front wide grip cable presses: 1 drop set
70# x 12
60# x ?
50# x ?
40# x ?
30# x ?
20# x ?

overhead bent over cable extensions:
2 sets (nice and slow) 40# x 10

push-ups with 1 arm on incline at a time then switching
10 per side
then drop to knees and tweak out a few more till I couldn't lift my body again.

I was going to go to the track and do some sprints this evening, but my hamstrings are still sore from yesterday. It's starting to snow but I may still go and just jog a few laps.
I had another great time at the jailhouse doing Ju-Jitsu yesterday. We worked on chokes and neck cranks. We've been studying Bas Rutten's books and videos. He's a bada$$. I just participate because it's good for a woman to know this stuff. They do it because they get in those barbaric cage fights.

Tomorrow is a rest day and couldn't come at a better time.

[10yrdream]

[ QUOTE ]

I've been following your journal since you started it. You need to get those pics up girl so we can tell you what your weakness is before your comp...if you have any that is!

<font color="purple"> </font> i have been trying to post a pic last night, but i cannot get it to work. [img]/forum/images/graemlins/frown.gif[/img] i will keep trying though. it was good for me to take some pics, it really does help to see the weaker parts.


pushups with 1 arm on incline at a time then switching
10 per side
then drop to knees and tweak out a few more till I couldn't lift my body again.

<font color="purple"> </font> i need to do some of these to practice for the 1-arm push-up. wow.

I was going to go to the track and do some sprints this evening, but my hamstrings are still sore from yesterday. It's starting to snow but I may still go and just jog a few laps.
I had another great time at the jailhouse doing Ju-Jitsu yesterday. We worked on chokes and neck cranks. We've been studying Bas Rutten's books and videos. He's a bada$$. I just participate because it's good for a woman to know this stuff. They do it because they get in those barbaric cage fights.

i have always wanted to take a self-defense class.



Tomorrow is a rest day and couldn't come at a better time.

[/ QUOTE ]

Enjoy ur day off!

[workhardplayhard]

Doing those push-ups on an incline really helps with doing a 1 arm push-up. Just keep using a higher and higher incline till you build up the strength. It's also excellent to isolate each pec muscle.

Every woman should take self defense whether if it's a class or with friends. A woman never knows when she will need it unfortunately.

I have a long day at work tomorrow, that's one of the reasons why I take that day off. Nothing but phone calls in an office and appointments in a stuffy suit. But I absolutely LOVE my job!

[babeintraining]

I just wanted to pop in and say I finally got your pics to load up, and I want your before to be my afters!
You look great!

[workhardplayhard]

babeintraining, why thank you!

My husband is leaving me next week....for another gym! So I'll have no spotter after this week and will almost max out on everything.

Tuesday -Quads

warm-up
calves 2 sets 15# x 20
leg ext. 2 sets 10# x 15
squats 1 set 45# x 15

now on to the fun stuff
leg ext. ss w/ squats (all to rock bottom)
55# x 12 95# x 12
70# x 12 135# x 12 (I'm already sweating)
85# x 12 165# x 4 to parallel only

front squats to rock bottom for a stretch
135# x 6
95# x 8
75# x 15

leg ext. ( 1 giant drop set)
85# x ?
70 x ?
55 x ?
40 x ?
25 x ?
10 x ?
I didn't count for each one but I did around a total of around 100

calves: pausing at top and bottom
75# x 15
115# x 12
175# x 8 then stretch w/ 95# for 1 minute

vertical leg press burn out set (done as 1 drop set)
230# x ?
130 x ?
90 x ?
50 x 50 fast ones

30 min partner assisted stretching

[junfan68]

Not to stick my nose in your business....but I have always operated under the school of thought that the "heavier" or "compound" leg lifts should be done first, and the "lighter" or "simple" lifts would come in last for burnouts.

In your case, this would mean the leg presses, squats, and maybe lunges would be done first, and the extensions, leg curls, SLDL's would come after.

But then again, your legs look alot better than mine do so who am I to say anything [img]/forum/images/graemlins/wink.gif[/img]

[workhardplayhard]

Hi ******!

First, I switch up quite often on my legs. Sometimes (usually) I do the squats and/or leg presses then on to others. But sometimes I do a day of nothing but squats, sometimes a day of nothing but extensions and sometimes a day starting off with extensions and ending with squats. It depends on what I see I need to bring out more while looking in the mirror. Last week I worked on my sweep.

Today I pre-exhausted my quads before super setting squats. I had a strong day and went with it.
As for the vertical leg press, they are much easier for me to do than the 45 degree leg press because I can't go down all the way hence my short legs, so I decided to do a giant burn out set to make sure my quads were totally fried at the end. And they were....

And of course, it depends if someone is on a machine/power rack or not. I'll do something else till they are done.

Does that answer your question? [img]/forum/images/graemlins/tongue.gif[/img]

[Patyal68]

Hey... I'm going to steal that leg workout [img]/forum/images/graemlins/laugh.gif[/img]