My journey to competition shape

[growstrong]

Originally Posted by Crader

I

She was grumpy today, I was grumpy today PMS all the way around!

hahahah two do not make it right! especially with PMS! haha jk looking good crader!

[Travis]

Originally Posted by Crader

I'm whipped, the girl I used to train with came out of the class before me and said"you are going to have fun" while she laughed.

Back Day: It was me and the trainer alone. I hate that, gives you little break. We started with wide grip low rows at 80lbs x 15 for 4 sets.

We then went to v grip handle pulldowns to the chest at 60 x 15 three times then 80 x 10 for one. We did pull ups super wide grip x6 for 4 times...very hard with the wider reverse grip.

We did the cables with me sitting on a box in middle and pulling the cables in and twisting them for 15. Supersetted with bent over dumbell rows at 40lbs for 6 4 times. Did a bunch of pop squats and other things....wish I could write my routines:(

She was grumpy today, I was grumpy today PMS all the way around!

She wants me to do 20 min of am cardio and 20 mins of pm cardio...yay!

Cool note on Sun she has a photo shoot to be in Ironman magazine.

Good stuff. She is working your ass off huh. Kinda cool that you have someone like that to motivate and keep you on point each workout. I just have people that wanna talk about BS when I'm in the gym. :(

[Crader]

You guys are dorks!! No pms here I'm very angelic..Even Matt would have to admit I don't go psycho. The trainer however is grumpy

Arm day was killer today. I had a pump going on so bad it was hard to bend my arm! I kicked ass we did dips and a bunch of other stuff. The hardest for me was the last thing she had us do. We had to take 20lb dumbells at our side and curl them on her word. She would say one go, we did one, wait 3 secs 2reps, 3 secs and 4reps all the way to 10 reps. By six I wanted to quit. We were not allowed to set the weights down and my forearns and wrists were killing. My arms were limp and I never thought I would make it!! But i did!!

That was what we finished with and my arms were shaking when we finished. I trained with two girls I did not know and both of them commented on how big my arms were..not sure it was a compliment

[Crader]

Originally Posted by Travis

Good stuff. She is working your ass off huh. Kinda cool that you have someone like that to motivate and keep you on point each workout. I just have people that wanna talk about BS when I'm in the gym. :(

Yeah it is cool. i'm seeing good progress with her. And things like today at the end I would have never finished it alone...

[growstrong]

Originally Posted by Crader

Yeah it is cool. i'm seeing good progress with her. And things like today at the end I would have never finished it alone...

always helps to have someone right behind you pushing!

[Gixxer82]

Originally Posted by Crader

You guys are dorks!! No pms here I'm very angelic..Even Matt would have to admit I don't go psycho. The trainer however is grumpy

Arm day was killer today. I had a pump going on so bad it was hard to bend my arm! I kicked ass we did dips and a bunch of other stuff. The hardest for me was the last thing she had us do. We had to take 20lb dumbells at our side and curl them on her word. She would say one go, we did one, wait 3 secs 2reps, 3 secs and 4reps all the way to 10 reps. By six I wanted to quit. We were not allowed to set the weights down and my forearns and wrists were killing. My arms were limp and I never thought I would make it!! But i did!!

That was what we finished with and my arms were shaking when we finished. I trained with two girls I did not know and both of them commented on how big my arms were..not sure it was a compliment

crader you're a beast, and i'd like to tame you

[Crader]

Let me just say leg day was rough today. I wanted so badly to quit. My head was spinning, I felt naseaus..it was hard!

We started off by doing 3 sets of 30 on the leg press with the diamond plate foot plate..by set number 3 I was hurting:( My upper legs had a wicked pump. We then went to the lying leg curl at 70 lbs x 4 sets we did a set then went straight into jumping jack pop squats from one end of the gym and back again..kind of like an Easter bunny After 4 sets of that we did leg extensions at 60 lbs x 15 did a set of that and then went straight into walking pump lunges with dumbells, we did this for 4 sets.

By then I was not feeling well, and was way out of breath!!! We then did the adducter machine at 70lbs 15 times supersetted with single legged squats 10 per leg for 4 sets. Then we did side to side lunges off a platform for 20 a side x 4...then it was finally over We also did the customary calves.

[Crader]

Had an awesome shoulder workout. We started with single shoulder laterals 15 reps per side 4 sets, we basically did all lateral work today with alot of volume..my shoulders were screaming at me..intensely! As always it was a struggle to get it done. But I finished strong with a huge pump.

I also did my 20 min of cardio afterwards.woohoo! One of the other trainers said he thought she was trying to get me in competition shape to get me on stage later...dunno about all that.

But I feel good about it. She told me I had a good workout and she almost never praises you for a job well done. But she knows i have a shoulder issue..

[Crader]

Shoulder day:

I tanned 15 min before I went to train with Atomic Meltdown. This is the first time I have used it and went straight to train. I noticed that I was sweating alot more this workout.. I did not get out of the bed hot so I can only assume it was the transdermal properties and a few of the other actives? Either way I seemed to get in a solid 45 min of cardio with this day.

We started out warming up with 15 benches with only the bar as soon as I racked the bar i left my hands on it and did 15 leg lifts for abs. We did 4 sets of this with no pauses.

We then did laying down dumbell presses for 15 and then got up and did 20 bench step ups. 4 sets as always.

Then I did 10 different presses straight into 6 laying flye type things got up and did 20 side to side lunges using a bench to step up on. How many, you guessed it 4 sets

We did walkouts and pullovers laying on the bench with a dumbell over the head and dropped it after 15 reps rolled onto the floor and assumed the push-up stance..woohoo..10 push-ups..right back up and started all over for 4 sets.

We did a few other things and man was I tired. I can only assume that the Var is what is giving me these wicked pumps. The 15 walkouts at the end was almost too much. The girl I trained with did 1 walkout and promptly bit it into the floor..ouch! She got a pass to skip it..but she gets to make it up on Thursday!! Glad it was not me:::shudder::

[Gixxer82]

Quote:

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Originally Posted by Crader

Shoulder day:

I tanned 15 min before I went to train with Atomic Meltdown. This is the first time I have used it and went straight to train. I noticed that I was sweating alot more this workout.. I did not get out of the bed hot so I can only assume it was the transdermal properties and a few of the other actives? Either way I seemed to get in a solid 45 min of cardio with this day.

We started out warming up with 15 benches with only the bar as soon as I racked the bar i left my hands on it and did 15 leg lifts for abs. We did 4 sets of this with no pauses.

We then did laying down dumbell presses for 15 and then got up and did 20 bench step ups. 4 sets as always.

Then I did 10 different presses straight into 6 laying flye type things got up and did 20 side to side lunges using a bench to step up on. How many, you guessed it 4 sets

We did walkouts and pullovers laying on the bench with a dumbell over the head and dropped it after 15 reps rolled onto the floor and assumed the push-up stance..woohoo..10 push-ups..right back up and started all over for 4 sets.

We did a few other things and man was I tired. I can only assume that the Var is what is giving me these wicked pumps. The 15 walkouts at the end was almost too much. The girl I trained with did 1 walkout and promptly bit it into the floor..ouch! She got a pass to skip it..but she gets to make it up on Thursday!! Glad it was not me:::shudder::