That is awesome that you are working towards a competition. I know you will kill it.
Thanks for the encouragement ladies, seriously means a lot to me.
Workout today was back, calves and biceps.
Forward slash (/) indicates superset
Neutral Grip Pull ups / Machine Shrugs
8 / 90 x 12
8 / 90 x 12
6 / 90 x 12
6 / 140 x 6
Each time I do the pull-ups, I’m able to add one more than last time so it’s pretty exciting.
T-Bar Row / HS Iso-lateral Row (weight indicated is for each side)
45 x 12 / 90 x 12
70 x 10 / 100 x 10
60 x 10 / 100 x 10
Wide grip Pulldown / DB Pullover
60 x 12 / 30 x 12
70 x 12 / 35 x 10
80 x 12 / 35 x 10
Smith Machine Shrugs
90 x 12
110 x 10 x 2
FST-7 Rope straight-arm pulldown
Standing Calf Raises
110 x 12
130 x 12
150 x 12
Seated Calf Raises
50 x 12 x 3
Biceps
21’s
30
40 x 2
Alt Dumbell Curl
22.5 x 8 x 2
22.5 x 10
Cable Curls
20 x 12
30 x 8 x 2
15 minutes HiiT on bike, 30 seconds on, 30 seconds off
Had a great workout today. I was definetely weak in a lot of areas, but I still feel good that I did the best that my body was able to do today.
I’m thinking that Fridays should be Leg Day. Cuz it seems like Friday is everyone else’s chest day so all the benches were taken which meant I had to start with incline DB press, which I really did not want to do first, but oh well.
Oh, has anyone ever seen someone do Power Rack curls? Like… really? People do that? Squat Rack curls not cutting it?
It hurt my heart, I must say.
As for workout
Chest/ Shoulders/ Calves/ Triceps
Minimal rest between sets again
DB Incline Bench Press
25 x 12
35 x 12
40 x 10 x 2
Bench Press
75 x 12
95 x 8 x 2
Decline Flys SS/ Pushups
20 x 12 / 12
25 x 8 / 8
25 x 8 / 8
Military Press
55 x 10, 8
45 x 10 x 3
Leaning Cable side raises
5 x 12
5 x 10 x 2
Upright Rows
30 x 12
40 x 12
50 x 8
Rear Cable Fly
5 x 10 x 2
5 x 8
Leg Press Calf Extensions
270 x 15 x 3
FST-7
Seated Calf Raises
OH DB Tri Extensions
30 x 12
35 x 10, 8
FST-7
OH Rope Tri Extension
30 minutes on Stairmill, interval setting
Then I took 10 steps backward and had a gyro and 5 slices of pizza.
Oops?
Post work out carbs FTW.
Again another beastly display you savage lil thing.
Those 40LB DBs kill me on the incline! You and those 40’s. Damn.
On your calf press in the leg extension machine what tempo do you use? Not to get all lame with tempo because who REALLY pays uber attention to that but do you hold the press?
Hallowed, you’re good for my ego.
I treat the leg press like any other calf exercise; extend at bottom, pause at top.
Just bouncing the weight off the balls of my feet won’t do anything, not looking to cheat myself.
When I’ve splits in the past, legs are always in the beginning of the week when I’m fresh(and clean). haha
Aren’t Mondays universal Bench press days at your gym? 
a gyro AND pizza? eek
gym having a party or something?
Could be, I’m in school Mondays.
No, Gold’s Gym won’t do that.
There’s this self-proclaimed NY style pizzeria I never ate ate so I decided to try it. I got a gyro because I doubted that the pizza was really NY style, then had a bite of the pizza and concluded that they were the real deal.
It’s okay, I was dieting hard for 2 weeks with my only cheat a potato skin a few days ago, my metabolism can use the boost.
fst-7?
I’ve been keeping up with FST-7… legs, back, and did them for triceps and calves for the first time today.
[quote]Nikki9591 wrote:
Could be, I’m in school Mondays.
No, Gold’s Gym won’t do that.
There’s this self-proclaimed NY style pizzeria I never ate ate so I decided to try it. I got a gyro because I doubted that the pizza was really NY style, then had a bite of the pizza and concluded that they were the real deal.
It’s okay, I was dieting hard for 2 weeks with my only cheat a potato skin a few days ago, my metabolism can use the boost.[/quote]
Nikki = Win.
Keep up the great work lovely lady.
[quote]Nikki9591 wrote:
I’ve been keeping up with FST-7… legs, back, and did them for triceps and calves for the first time today.[/quote]
calves? damn
were they swollen like balloons? lol
I would never do them for calves…youre nuts…and did you hit the soleus and gastro with 3 each? or straight 7?
[quote]DixiesFinest wrote:
Nikki = Win.
Keep up the great work lovely lady.[/quote]
Thank you kindly Hun
[quote]Ct. Rockula wrote:
calves? damn
were they swollen like balloons? lol
I would never do them for calves…youre nuts…and did you hit the soleus and gastro with 3 each? or straight 7?[/quote]
Working calves hurts so good <3
Nope straight 7, soleus focus with the seated calf raise.
[quote]Nikki9591 wrote:
[quote]DixiesFinest wrote:
Nikki = Win.
Keep up the great work lovely lady.[/quote]
Thank you kindly Hun
[quote]Ct. Rockula wrote:
calves? damn
were they swollen like balloons? lol
I would never do them for calves…youre nuts…and did you hit the soleus and gastro with 3 each? or straight 7?[/quote]
Working calves hurts so good <3
Nope straight 7, soleus focus with the seated calf raise.
[/quote]
I remember when I used to train calves. They’d grow so fast…I never train them anymore…they used to call me “diamond” because of how my calves look from the front after sprinting during football season. lol
anyway…
your arms must have been on fire! nice workout hot mama!
I pray that I never have to do a leg workout during that time of the month EVER AGAIN.
Of course skipping a workout because of that is never an option, but I’ll be damned if I wasn’t less motivated cuz of it.
On top of trying a new brand of tampons which was uncomfortable as all hell… damn me for trying new things.
My bad, I’ll end the rant to head to my workout.
BTW, eating the most delicious zeppoli known to man. Just putting that out there.
Squats
135 x 10 (look at me, warming up with some 45s :P)
155 x 10 ** Rep PR
165 x 8 ** Rep PR
165 x 6
155 x 8
The minimal rest is getting to me so the reps got lower… and lower. But I sucked it up and did some 20 rep squats… dammit
135 x 20
Leg Extensions
Drop Sets
130 x 10, 90 x 6
110 x 12, 70 x 7, 30 x 5
110 x 12, 70 x 8
Leg Press
360 x 10, 12
450 x 10
SLDL superset with DB Swings
95 x 12 / 35 x 12
125 x 10 / 50 x 10
115 x 10 / 50 x 10
95 x 12 / 50 x 10
BB Walking Lunges
70 x 20
80 x 20 x 2
Standing Hamstring Curl
30 x 12
40 x 9
35 x 10 x 2
Glute kickback machine
100 x 12
120 x 10
140 x 10
Seated leg curl
65 x 10 x 3
Hip Thrusts
110 x 12 x 3
Hack Squat Calf Extensions
6 plates x 12 x 3
Standing Calf Raises
FST-7 style, then my masochistic ass did some drop sets on the 7th set
gross, dude…period
ewwwwwwwwwwwwwwwwwwwwwwwwwwwwwwww
yes, I’m 16 today
Nikki, you are doing great job with your exercise. keep it up!
nice rep PR’s!
“If you can’t stand the way this place is, take yourself to higher places”
Chest/Shoulders/Tris workout
DB Chest Press
30s x 10
40s x 10
45s x 8, 5 (stupid DB fell on my boob… cancer is probably forming as I type this)
35s x 12
Decline Bench Press
75 x 12
95 x 10 x 2
Flat Bench Fly
20s x 12
25s x 8, 10
DB Pullover
35 x 12 Rep PR
40 x 10 x 2
Military Press
45 x 12
55 x 12 Rep PR
65 x 8
Upright Row
40 x 12
50 x 10 x 2 Rep PR
Leaning Lateral Raises with DB
15 x 10 x 3
Cable lateral raises
5 x 12, 10, 10
Facepulls
20 x 12
30 x 12
40 x 12
Reverse DB Flys
5 x 12
10 x 10 x 2
Skullcrushers superset w/ CGBP
35 x 12 /35 x 15
40 x 10/ 40 x 12 x 2
Tricep Pushdowns superset w/ Reverse pushdowns
30 x 12 / 30 x 8
35 x 12 / 35 x 8
40 x 12/ 40 x 6
30 minutes on Stairmaster