Wow girl, you’re coming a long way 
I drop by your journal on here every so often but it appears that I need to check in more often.
Love the smith machine kick-backs. How do you twist the bar and keep it from grabbing on?
Cardio was hard for me to get back into, but once I started doing it consistently, I actually think it’s fun… I know, who am I and what happened to Nikki.
Hey Redhead, the bar catching isn’t a problem. Just gotta lift it up and the hooks… unhook?
Well, since BB hasn’t returned yet, and assuming that he wasn’t just being facetious, I’ll just say this. First, assuming he’s not being sarcastic of course, there’s no way anyone here can tell me to watch my diet. No one knows my diet. And that’s not something I’m going to post here, but I will say that my 1.5-2 hour workouts (the time I spend in the gym doing weights and cardio) are only fueled on 1200-1400 calories a day. That’s my diet for 4 days out of the week, my cheat meal on Wednesday to increase leptin levels and give my mind a short break from dieting, and the weekend I have closer to 2000 calories, still clean, but just an increase in slow-digesting carbs.
If I can work any harder, lemme know.
So, did legs today.
Tried to think of something new to do for squats, so decided on front squats 21s style.
Front Squats 21s
75#, 85#, 95#, 85#
Single Leg Extension
60 x 12
70 x 10 x 2
Both Legs
130 x 10
130 x 12 x 2
Single Leg Press
180 x 12 x 3
Both Legs (45# plates)
8 plates x 12
10 plates x 12
12 plates x 12 PR
30 partial reps with 12 plates
Some guy was bragging about me to the trainers and his friends about the weight I used. Probably only got the PRs cuz I’m a show off 
FST-7
Hack Squats
4 plates
Step Ups
Lowered the step to aboout mid-thigh and used 45# bar. It was okay, but I like the step higher, and there’s no way in hell I can have a bar on my back stepping to that height.
So raised the step all the way to my pelvis and did 2 sets of 15 BW step ups
Stiff legged DLs
95 x 12
115 x 12
125 x 12 x 2 Rep PR
Walking Lunges with DBs
30s x 20 x 3
Prone Leg curls
65 x 8
My left leg was taking most of the weight so switched to standing leg curls
Standing Leg Curls
30 x 12
35 x 12 x 2
Smith Kickback- I had to do these babies again, they hurt too good 
30 x 12
40 x 10,12
Did HiiT on stairmill again, 2 minutes 50 SPM, 40 seconds 162 SPM. 20 minutes.
Then 1 hour walk home… and I use the word ‘walk’ lightly
I am super impressed with the volume of work that you can handle. You must be amazingly well conditioned. And your pics look fantastic, especially that one of your bicep and shoulder-beautiful definition.
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Girl, no need to defend yourself here. BB needs to mind his own damn business.
<3 <3
Um ladies, unless I’m mistaken BB was sarcastic and usually hangs in the 35 and over forum where the humour is rather dry and sarcastic. I would take it all with a grain of salt. he’s into powerlifting and probably couldn’t care less if you had twinkies for breakfast.
Those leg presses are freakish Nikki. way to represent.
[quote]nlmain wrote:
Um ladies, unless I’m mistaken BB was sarcastic and usually hangs in the 35 and over forum where the humour is rather dry and sarcastic. I would take it all with a grain of salt. he’s into powerlifting and probably couldn’t care less if you had twinkies for breakfast.
[/quote]
Which is why I kept saying “if he wasn’t being sarcastic”.
Either way, I took it as an opportunity to write a tad bit about my non-training efforts, I’m pretty much known as the pizza and frozen yogurt chick
Thanks for the comments <3
Doing work. What is “21s” style?
I applied the 7/7/7 reps idea for bicep curls to squats; 7 reps squatting to parallel, 7 reps squatting from the bottom of the squat to parralel, then 7 full squats. That’s 1 set.
I don’t know if I made that up (probably didn’t, hmph) but I liked it.
As promised, pics.
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Posing still sucks, but at least I found a bikini bottom, yeah?
woo hoo! gorgeous!! And you’re right you are making progress. You’re def leaning out in the waist and on the hips and arms. Well done girlie!
That was a sick leg work-out. I for one envy the amount of volume you put up, especially with those numbers.
And welcome back to the dark side…of cardio…BWAhahahaha! As Owlie once said, the heart is a muscle too
I did those smith machine kick backs last night, you sadistic bitch. Also felt a bit awkies, but I loved them. This is a stupid question but does the bar on the smith machine have any weight? I mean, is it like 45lbs like a regular BB?
Oh! and I liked hearing about your diet actually. Especially since you’re comp training, so thanks for that!
DAMN Nik! You lookin’ sweeter than apple pie. Tight & taut look good on you.
Thanks Maschy <3
I don’t count the Smith machine bar as weight, although there’s definetely some resistance there. But any numbers I write for a Smith machine is just the weight that I added.
Glad you enjoyed the brief diet talk.
Aww Print, you’re the whipped cream to my apple pie… hmm, that was an unsuspected sexual innuendo.
Pardon my brevity, gotta get ready to go out in a sec.
Short workout today.
Back… and stuff
Assisted wide grip pull-ups
80 x 12, 8, 9
I used less resistance than last time and still got more reps… I was proud 
Cable Row Triangle Bar
70 x 12
100 x 12 Rep PR
110 x 10 x 2 PR
Smith BB Row
50 x 12
80 x 12
90 x 10
100 x 12 x 2
Kroc Rows
70 x 17
Also got more reps this time with the Krocs than last time.
Vid time
I had to release the DB once though cuz my nails were getting in the way 
Biceps
FST-7 Spider BB curl (same as last time)
Forearm work
FST-7 Seated calf raises
1 hour walk home
you should be nice and sore tomorrow!! good stuff…
and lookin good too…you must take pics every 2 weeks as well? We’ll be lean n buff in no time!!
pics amazing.
Nice rows - nice arms!
nice krockies.
Looking strong in that vid! Arms are coming alone nicely.
Awesome Krocs Nik. No doubt in my mind you won’t succeed in reaching your goals.
As good as you’re lookin’ their is gonna be a lot of whipped cream. wink wink
Quite the work out you got there, very nice progress too (:. Now the real question, what was playing in the ipod during those krocs??