I feel like I have been MIA for too long and have lots of catching up to do.
Last Saturday I went to predjuding at a local NPC show here in town. It was entertaining, and again frightening to say the least. I just HATE that women think because they do some cardio and lift a few dumbbells that they can get on stage. Its insulting to all the hard work real women put into building muscle. One girl was so friggen skinny when she turned sideways you couldn’t see her; like the cartoon - “where did she go”. She was too thin to even do bikini. I don’t know. It was gross; I would rather be thick. Ick! Eat something! I know it sounds bitchy, who am I, only a girl that busts her tail to put on hard muscle, and grunts when she lifts. I guess I just felt insulted. Not that someoen is not entilted to be thin, or whatever shape they want, but I don’t want to be on stage with Barbie. …OK, rant over…On the flip side, there was a 70 year old guy in the show - flexing and showing off his stuff, it was great! Really inspiring. They also had a wheelchair division - only one competitor but that was very inspiring as well.
My back and shoulder workout Saturday afternoon was lacking; I was certainly worn out. I had ZERO push to give and I knew it. I hate it, but I know when my body says “give me rest and I will come back stronger”. So I did triceps on Sunday and then took the day off Monday. I got 9 hours of sleep and rocked the Tuesday morning back workouts. Even though its never easy, I felt like I had some fuel in me; being depleted SUCKS!
So, talked to my trainer about the shoulder; he suspects it was being overworked because we were doing back and shoulders same day and then chest two days later. So what that meant was, the anterior delt was getting hit 3 times per week. Twice per week with back/shoulder workout and then one other time during chest. So now the plan is to split up the shoudler workout better and give the shoulder more rest. When I train back, I will only will train posterior delt and train rest of shoulders with chest. Here is what my new back and 1/2 shoulder workout looks like:
Underhand WG Seated Rows:
60x12 warmup
75x12
82.5x10
87.5x8
90x8
WG Pulldowns:
82.5x12
87.5x12
90x8
95x8
DB Rows - perfect form, no twisting,all back!
40x12 (each arm) x 3
DB Pullover
45x12
45x11
50x10
Rear Delt Fly
15x12x3 (the last workout I had to drop to 12lb dumbbells, so this is good sign)
I did arms and abs too, but they are boring…so I won’t even bother to post.
Legs were today. We are back to the Kaiser Power Rack (next time I will video it)
Deadlift
75x12 warmup
135x10 warmup
165x12
175x10
185x8
175x10
Walking Lunge SS with Nordic Hamstring Curls
No rest between sets, just enough time to put down weight and tuck my feet under the bench and go. PUKE! I was panting like a dog!
70 x 12 → 12
70 x 10 → 10
70 x 8 → 8
Sumo Squat SS with Lying Leg Curls
75x12 —> 85x12
80x12 —> 90x12
85x10 —> 95x10
Hip Adduction ss with calf raises.
Well I have lots of catching up to do! back soon!
