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Ok guys I’m back lol
Crazy crazy few weeks but things are on the up and I’m excited to take on something new.I’ll be doing Women’s Bodybuilding at the Tampa Pro this weekend per judges recommendation and I look forward to having fun up there and being able to present myself in a way that showcases all of my efforts and is respected
No promise of an outcome, but as with anything I train to win so let’s see how it goes!!Sunday 7/21/19
Abs: Hanging leg raises 3 sets, bench V crunch 2 sets, Ab wheel rollout 2 sets, planks
Hams
Lying leg curl
1 max rest pause set
1 reduced weight straight setCybex squat press
10 pps x 14DB rdl
125’s x 10Seated leg curl
1 max double drop setAdductor
1 max rest pause setAbductor
2 max straight setsThursday 7/18/19
Abs: hanging leg raises 3 sets, hanging knee raises 3 sets, Bosu crunch 2 sets, planks 1
Round each traditional + sideBack
Close mag grip pull down
Sets of 10 increasing weight to
1 max rest pause setEz bar reverse grip row
4 quarters per side x 8
3 quarters per side slower tempo x 9Single arm DB row
100 x 12Straight bar cable pullovers
Sets of 12 increasing weight to
1 max rest pause setMachine wide grip pull down
1 max straight setSame machine but leaning back for an upper back row
1 max rest pause setTricep rope press down
Sets of 15 increasing weight to
1 max setCable rope overhead ext
2 max straight setsWednesday 7/17/19
Abs: Ab wheel roll out 3 sets, lying leg raises 2 sets, planks 1 round each traditional + side
Chest
Plate loaded flat press
1 max straight set
1 max rest pause setIncline DB fly
Sets of 7 increasing weight by 10lbs to
1 max setPlate loaded incline press
1 max double drop setCable fly chest on incline bench
2 max straight sets
Into
Bodyweight dipsDB lateral raises
Accumulation sets of 10 reps to a weight I couldn’t get 10, and then reverse back down with the same weightsTuesday 7/16/19
Quads
Leg ext
Build up sets of 12-10 to
1 max rest pause set
1 reduced weight straight setCybex squat press
(Wanted to smith squat but it was taken, but this went well!)
Build up sets of 12 adding 1 pps to
1 max rest pause set with 7ppsSmith squat
“275” x 6 paused reps
“225” x 8 piston style reps on the first few but turned into pause reps bc my piston was out of fuel lolSplit squat/lunge using the plate loaded hammer machine
1 max straight setSingle leg ext
Into
Bodyweight short stride walking lunge
1 max roundMonday 7/15/19
Arms
Rope press down
Build up sets of 12 to 1 max setDB overhead ext
Build up sets of 10 to 1 max setWeighted dips
1 max rest pause setCable overhead ext
2 max straight setsRope hammer curl
Build up sets of 12 to 1 max setMachine preacher curl
1 max rest pause setDB supinated curl
2 max straight setsCurrent diet
The high day amounts are listed and just used as we see fit based on where we are at physique wise that day
Meal One
140g jasmine rice
112g chicken
2 whole eggs
High day: 280g riceMeal two (pre training)
70g cream of rice
30g whey
20g almond butter
High day: 120g cream of riceMeal three (post training)
200g gold potato
112g beef
High day: 350g potatoMeal four
140g jasmine rice
112g chicken
20g almond butter
High day: 280g riceMeal five
110g Jasmine rice
112g chicken
50g avocado/guac
70g asparagus
High day: 210g riceMeal six
112g beefSunday 7/14/19
Weight: 128.2
Base diet + pizza meal
(Again, I will explain soon haha)Abs:
3 sets cable rope crunch
3 sets hanging leg raises
3 sets Ab wheel rolloutDelts
Smith press
“185” x 6,3,1.5 rest pause setSingle arm DB press
70 x 8-9DB lateral raises
Build up sets of 12-10 reps to
1 max straight set with 30’s
1 max reduced weight straight set with 20’sPec dec read delt fly
2 max straight setsDB hammer Alf front raises
Build up sets to 1 max straight setSaturday 7/13/19
Weight: 126.2
Base plan diet + chic fil a meal + sushi meal
(I’ll explain soo haha)Hams
Lying leg curl
1 max rest pause set
1 reduced weight straight setCybex squat press
10 pps x 13DB rdl
125’s x 9Seated leg curl
1 max straight set
1 double drop setAdductor
1 max rest pause setAbductor
1 max straight setThursday 7/11/19
Weight: 127.2
High day diet againBack
Wide grip lat pull down
1 max rest pause setBarbell row
225 x 9Single arm plate loaded row
1 top max straight set
1 reduced weight straight setCable rope pullover
1 max rest pause setPlate loaded high row
1 straight setV bar cable tricep press down
Build up sets of 12 to 1 max straight set into overhead extWednesday 7/10/19
Weight: 126.2 new low
High day diet about 50g fat and 400g carbsChest
Smith incline press
225 x max rest pause set
185 x max straight setPlate loaded flat press
2.5 pps x 6
2 pps x 9ish I think it wasCable fly
2 max straight setsDB lateral raises
Build up sets of 12 to 1 max double drop setPin loaded shoulder press
1 max setTuesday 7/9/19
Quads
Leg ext
Build up sets of 10 to 1 max setSmith squat
Paused reps
275 x 10
275 x 8
275 x 6Single leg press
1 max rest pause set
1 max reduced weight straight setPlate loaded hammer front squat
Can’t hit below parallel on this particular one but I did piston style constant tension reps and it was a good burn for sweep!
3 pps x max set
4 pps x max setMonday 7/8/19
Abs: 4 sets hanging leg raises, 3 sets planks
Arms
Cable V bar press down
Sets of 12 increasing weight
1 max setCable straight bar curl
Sets of 12 increasing weight
1 max setDB overhead ext
Sets of 10-8 increasing weight
80x 13DB hammer curl
Sets of 10 increasing weight
40’s x 12ish (per arm)Weighted dips
1 max rest pause setMachine preacher curl
1 max rest pauseBent over rope overhead ext
1 max straight setRope hammer curl
1 max straight set
