780 Reasons You Should Know Cocoa Espresso

Training
441

Power, I think I foam roll wrong? It feels, and looks, quite vulgar =D
I’ll look it up though to see if I’m doing it right. If so then I don’t care how it looks, it still feels good.
Grrr, fine I’ll try to work something out with the bands

Thanks Most Major, the session was crazy… I look forward to doing it again on Sunday.

Thanks Whysper, and chyea I’m a volume whore.

Thank you kindly Kim.
I can resist them too!.. you know, cuz those lil brats come out twice a year… =D

Ahh my favorite day… legs.

First, I walked to the gym. Followed by choc Frosty =D
Ate Frosty while I ran through how I was going to approach my workout today. I wanted to throw in an extended set for squats, which went lovely.

But first started with some Orange band DLs because they ignite my posterior chain

Bar x 6
65 x 8
85 x 5

Front Squat–> Back Squat Extended Set
Front squats done with oly grip

65 x 15/15
Oooh that felt good, give me MOAR!
85 x 15/15
105 x 10/15

Now I’m sweating, and out of breath and my quads are tense
… so let’s back squat

135 x 10
155 x 8
165 x 6

Weak as hell, but it’s expected

Prone Leg Curls
75 x 16
85 x 15
90 x 10

Leg curls were very strong today, maybe it was the Frosty? 0:-)

Single Leg Extension
50 x 15
60 x 14 x 2
Both legs
150 x 11, 9

Adduction machine just to have a break lol

Leg Press superset with DB RDLs
I’m such a masochist, I swear

8 plates x 15/ 30s x 15
10 plates x 15/ 40s x 15
12 plates x 15/ 50s x 15- I don’t believe I ever done RDLs with 50s… choc Frosty? ;D
Did that set again, cuz you know, I’m a masochist and everything.

Natural GHRs superset with 30# DB swings
2 sets of 15/ 2 sets of 15

Cut this short, my friend, although I love him, kept harrassing me about how he likes to do his GHRs. Got it, now go back to your pull-ups and let me continue. Argh.

Narrow stance hack squat
90 x 15
150 x 12 x 2

Seated leg curls
70 x 15
70 x 13
65 x 15

Reverse lunges
20s x 12
30s x 10

All the stuff for my glute exercises I wanted to do were occupado, so I could only do the reverse lunges, 4-5 sets of calf raises and leave.

Walk home. Got a new protein shake, EAS something.
Kinda sucked, better than the Muscle Milk, but kinda tasted like SlimFast. I never drank SlimFast though, but I assume that that’s how it’ll taste.

442

WOW O_O

That looks like an awesome session right there Nikki. Those front squats and back squats looked brutally fun. Looks like we need to respect the power of the Frosty.

443

[quote]Nikki9591 wrote:
ignite my posterior chain
[/quote]

I LOVE it when that happens!

I mean…good training Cupcake!

444

[quote]Nikki9591 wrote:
Power, I think I foam roll wrong? It feels, and looks, quite vulgar =D
I’ll look it up though to see if I’m doing it right. If so then I don’t care how it looks, it still feels good.
Grrr, fine I’ll try to work something out with the bands

Thanks Most Major, the session was crazy… I look forward to doing it again on Sunday.

Thanks Whysper, and chyea I’m a volume whore.

Thank you kindly Kim.
I can resist them too!.. you know, cuz those lil brats come out twice a year… =D

Ahh my favorite day… legs.

First, I walked to the gym. Followed by choc Frosty =D
Ate Frosty while I ran through how I was going to approach my workout today. I wanted to throw in an extended set for squats, which went lovely.

But first started with some Orange band DLs because they ignite my posterior chain

Bar x 6
65 x 8
85 x 5

Front Squat–> Back Squat Extended Set
Front squats done with oly grip

65 x 15/15
Oooh that felt good, give me MOAR!
85 x 15/15
105 x 10/15

Now I’m sweating, and out of breath and my quads are tense
… so let’s back squat

135 x 10
155 x 8
165 x 6

Weak as hell, but it’s expected

Prone Leg Curls
75 x 16
85 x 15
90 x 10

Leg curls were very strong today, maybe it was the Frosty? 0:-)

Single Leg Extension
50 x 15
60 x 14 x 2
Both legs
150 x 11, 9

Adduction machine just to have a break lol

Leg Press superset with DB RDLs
I’m such a masochist, I swear

8 plates x 15/ 30s x 15
10 plates x 15/ 40s x 15
12 plates x 15/ 50s x 15- I don’t believe I ever done RDLs with 50s… choc Frosty? ;D
Did that set again, cuz you know, I’m a masochist and everything.

Natural GHRs superset with 30# DB swings
2 sets of 15/ 2 sets of 15

Cut this short, my friend, although I love him, kept harrassing me about how he likes to do his GHRs. Got it, now go back to your pull-ups and let me continue. Argh.

Narrow stance hack squat
90 x 15
150 x 12 x 2

Seated leg curls
70 x 15
70 x 13
65 x 15

Reverse lunges
20s x 12
30s x 10

All the stuff for my glute exercises I wanted to do were occupado, so I could only do the reverse lunges, 4-5 sets of calf raises and leave.

Walk home. Got a new protein shake, EAS something.
Kinda sucked, better than the Muscle Milk, but kinda tasted like SlimFast. I never drank SlimFast though, but I assume that that’s how it’ll taste.[/quote]

gaaawd damn nikki, there is no way I could hang with that session…awesome.

445

You really show no mercy in the gym. I love that. Must research hack squat. I’ve been on Metabolic Drive for my shakes. Soon my muscles will be some impressive they’ll be sending me a t-shirt and paying me to say that.

446

awesome training nikki. i’m not quite sure what a frosty is (soft serve ice cream?) but i need to get me some of that.

447

Just dropping by to say I lurve you new vixen pic - every freakin inch. I’d slurp you up alongside some icecream…

Read the ingredients in those RTD (ready to drink protein). They are chalk full of bad crap to try to give it a long shelf life and a tasty taste. EAS Myoplex is a little better than Muscle Milk (which is frankly the dirties crap out there). Instead carry a skaker with a scoop of dry stuff and add water when ready. Dry protein requires less additives for shelf life and such. I keep the RTDs for the once in a blue moon I forgot my shakercup times.

my 2 cents worth of course.

448

Hey Nikki, I dont normally go into the SAMA forum, but I was bored and saw your pic…tims and your body is absolutely freaking gorgeous…you look beautiful.

449

so how sore are you today?

my glutes are still sore from wednesday and I mostly did bw stuff…

You go GIRL!!

and I, um, saw your pic too…dayum.

450

Aqua the squat extended set was SO much fun :slight_smile:
The Oly grip is getting easier too, so when I do them next, maybe I can do more weight. Yippy.

Hiya Edge <3

Matty, you have Frosty’s with OREOS!!! You’ll probably be in there longer than me

Powerpuff, I love being scared of my workouts. I use the hack squat machine, although, let’s see my next squat session is… Monday. On Monday I’ll be doing the real hack squat version. Well trying it out again. The first time I tried it didn’t go so well. But I have confidence.
Good attitude on the Metabolic Drive, I drink… uhm, something not from TN. But I will love for them to pay me to walk around with their shaker cup in my hand. I do that anyway.

Alexus, yeah I guess it’s soft serve? I’m no ice-cream expert (except for Samoa of course)

N never thought of that. I just see pictures of creamy chocolate and melt lol
I actually always have a protein shake in a shaker cup. The story on why I buy the RTDs? Yeah the reason why I buy 'em is because I’m there looking for milk to add to my shake, but then I see a fancy bottle of chocolate protein and gotta try it.
Don’t worry, they taste as awful as the ingredients, I’m sticking to my milk.

Aww Matty shucks
I <3 Tims

MiM, can barely move my legs. My glutes just recovered like, 2 hours ago. Poor things gotta go through hell again tomorrow.
And there are no words on how my quads feel.

Felt pretty hawt this morning upon waking, legs are feeling huge and errthang so took a crappy shot.

Today is day off from the gym, but I did do a BodyRock.

Let’s see it was 4 minute Tabata like intervals, followed by 2 minute challenge, followed by Tabata interval, followed by Challenge, rinse and repeat.

So 22 minutes total.

K I gotta eat, I haven’t ventured out of PW today but will do when I get back.

451

you tryin to show me up with your shorty shorts?

:slight_smile:

452

I can never show you up Mimsie.

They’re actually Hanes underwear and my choice sleepwear of last night. They’re also my lounge clothes for today <3

So comfy, I know how guys feel when they wear boxers.

Oh and I can’t wait to get to the gym tomorrow. I’m thinking 20 minutes foam rolling will do me good. With 10 of those minutes dedicated to my quads.

453

Nikki looking soooooo good!!

454

Looking great shawty! Those abs are coming in nice, nice :slight_smile:

Glad to see you got your training mojo on. Killing it!

What are the orange band DLs? (Sorry if you’ve already mentioned it)

Nice on the high reppin’ squat action. I bet that got your legs super toasty.

Enjoy your day off chiquitita!

455

Thanks Deb, right back at cha
FTR peoples, Deb’s hamstring to calves ratio is what I’m working towards <3

Hiya Masch, got a vid of how I do the DLs with the bands.
I sat here forever trying to put that in words lol

And orange bands are light… it sounds better saying orange rather than “light” =D

Now I’m off to bed, resting for another glutes-n-shoulders session tomorrow. And I’m feeling really discouraged because that may mean that I won’t be able to do legs on Monday, and I won’t be able to do chest/back either because that’s way too much volume for the shoulders, and I really don’t want to take another off day. Argh.
I’ll see how things pan out, g’night

456

Nikki baby, that leg session looks right up my alley! Fucking brutal, I <3 it! Your pix definitely show your progress. Damn girl!

You got some crazy splits: glutes-n-shoulders? Awesome. Sometimes you gotta do what you gotta do to get shit accomplished!

No worries mama. Every little thing’s gonna be alright.

457

yeah, great pic and wow on your leg session. don’t forget with my pressing i’m talking singles not sets of, like 50. i also rest at least two minutes between sets (a set of one rep lol). my 5x5 press has gone down since i’ve been focusing on singles :frowning: can’t have everything… sigh…

458

Look at those abs. And that squat workout–sheez! I heart your can do keep going attitude.

459

Thanks veggie-baby, and I kinda always hated doing only small bodyparts in a session, so I found a large muscle group (let’s face it, my ass is a large muscle group) keeps things more… sweaty

Alexus, singles definetely call for longer rests, alls well :wink:

Thank ya kindly Nadia, my attitude wobbles but it don’t fall down… like crack heads
heh heh 0:-)

Mediocore day. A couple great highlights, but overall, tried to keep workload light today because I REALLY wanna squat tomorrow :slight_smile:

Walk to gym, of course.
Kinda weird, awesome thing happened where a woman stops me during my walk to ask if I’m a trainer.
I’m like “yeah?” and she hires me on the spot, basically.
Of all the places I got clients, on my walk to the gym is not one of 'em.
I never knew I was advertising myself getting to the gym.

So onwards to the gym. Got my Frosty… this is a given now.

Spent a while stretching and foam rolling. Quads were feeling vedy nice, but I almost cried when I did my hammies lol

So started with Deadlifts
135 x 3
185 x 3
225 x 3
265 x 1 – +10 PR

Ahh finally, DL PR. I’ve been looking for you baby

On to glute-shoulders crazy supersets

Walking lunges with DBs SS lateral raises with 15# followed by partial raises

50s x 14 / 15s x 12 / 30s x 15
[50s x 14 / 15s x 15/ 30s x 15] x 2 sets

Standing Leg Press SS Muscle Rounds
For the muscle rounds, I need to progress in some manner but 20# is not fathomable at this point, so instead of 6 reps, I did 8 reps. For a total of 32 reps each shoulder

170 x 15/ 15#
185 x 15/ 15#

Hold on, I’m going from memory…
Ah yes, no more glute work so I can hope to squat tomorrow so:

Machine OHP
60# x 50
Wanted 100 reps but traps were feeling tense, so stopped

Rear delt flys
10s x 15 x 3

OH DB Tricep Extension SS Prone Incline DB Curl
30# x 15 x 2 / 15s x 14, 15

Pressdowns with V-Grip SS High cable curls
Worked up to 40# x 15 for pressdowns
Worked up to 20# x 10 for high cable curls

I’ve never done high cable curls before, I actually like 'em.

Ended with tons of stretching, oblique sidebends, weighted planks, and more stretching, foam rolling, walk home.

I’m hungry so I’m out :slight_smile:

460

Very nice job on the PR! And way to get a client. I think you looking ridiculawesome has something to do with advertising.