Oct Figure comp 6 weeks out
by ladenette on Monday, August 30th, 2010 | No Comments
Weight: 136
Aug 28th 20 min HIIT on Eliptical
25 incline walk on treadmill
Aug 30th
squat 50#10, 70#10, 90#10 (on Smith machine)
lat p/d 110#10, 120#10, 130#10
lunge on smith mach 90#10, 100#10, 110#10
dual axis row rear delt 90#12
low row pull back straight bar 100#12, 110#10
leg press 270# 10, 290#10, 300#10 (I haven't done these heavy in a long time)
lat pull back bent over 35#12, 45#8, 47 1/2 8
Aug 31st yoga & HIIT on eliptical
Kim my trainer…be afraid be very afraid!!! Love you Kim… http://getfitwithkimaudette.com/about
Sept 1st
track/bleacher work out / sprints / push/pull ups
Since we were at the park/playground we used various jungle gym structures using the tube and our own body weight.
Sept 2nd - Who Spiked my Oats?? I was on fire today. I was lifting, pulling, pushing personal bests today. I guess because the comp is getting closer my competitive athletic nature is coming out.
lat p/d narrow 120#10, 130#10, 135# 10 my personal best. I can't believe how much I pulled down today. When I pull down wide the most I can do is 120# with help!
pull ups with plate@10 10, plate 9 10 with plate 8 did 10 another personal best. I guess I was feeling strong today;-)
sumo dead lifts with 45# bar 50# 12, 70#12, 80#12 total weight 125# woo hoo I am on fire!
bent over wide pull back w/barbell 70#12
leg kick backs w/cable 50#12, 52# 12 54# 12
plie w/50# 10 slow 10 fast 10 slow then with 60# then 65#
bent over narrow pull back w/barbell 80#12 and then underhand for 10 reps
bent over narrow pull back w/barbell 90#6 and then underhand for 6 reps
1 arm row 45#10 50#10
isolated hamstring curl 30#12 x2
1 leg curl 55#12
1 arm cable pull back with rope 60#12
Sept 3rd – Bis, tris and thru some leg and abs in for good measure- 9 30sec blocks of plyo between sets, usually box jumps or side lunges off of step
dumbbell curls 15#12×2, 20#8
tricep dips 20×2
21's w/barbell 20#-30#40#
standing tricep ext 15#12, 18#12, 20#10
dumbbell shoulder press 25#12×2
bench step up holding 30# 20each leg x2
leg ext 30#10×3 ft position then 40#
hip abduct mch 52#10fst 10 slow, then 60#
laying on bench lat pullover 25#15
EZ bar laying tricep dip 20#15, 30#12, 40#6
strght bar on cable tricep push down 60#12, 70#12
cable cross over diag 30#12, 40#12
planks, side planks, bi-cycle, hanging leg raises, side plank knee drive, knee drops, sit ups on ball, reverse curl sit up with ball
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