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Unread 06-11-2013, 01:06 AM   #1861
Bovice
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Hit up that last fossil and it hit me like a truck. The past week has paid off though for the end of my competition. Currently at peak condition, barely surpassing what I had in January, and had lost since then.

Went from 149 to 160, now at 148.4 w/ more muscle than I had in January and less fat.
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Unread 06-11-2013, 11:14 AM   #1862
nikkiolie
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Thats awesome! I would love to see the progress pictures

Sadly the bench bar wasn't open the whole time I was at the gym so I didn't get to use it...but I will on Friday since there is hardly anyone there on Fridays.

Body weight dips 3x7
Chest fly 3x8: 70, 75, 80
Bicep curls 3x8: 20, 20, 20
Triceps dips 3x15 (legs straight)
Vertical Raise 3x8: 10, 10, 8
lateral Raise 3x8: 10, 10, 8
Shoulder press 3x8: 20, 20, 20
Hammer Press 3x8: 50, 70, 70 (all plus machine weight)
triceps extensions 3x8: 50, 60, 50
Push ups 3x10 (one set regular push ups, 2 sets on my knees)

I really need to not do push ups at the end of the workout. My arms were far too tired to do them....same with bench but I didn't get a chance to do it this time.

Though I have noticed there isn't too much of a difference after my break, though I had only been able to do 3x6 on dips before and now its up to 3x7 8D
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Unread 06-11-2013, 11:28 AM   #1863
Bovice
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See, I told you that the rest would do you some good. I bet your bench goes up on Friday!

Good workout. I'm impressed. It's rare to see anyone doing real exercises at my gym (lol campus gym of community college), yet alone the girls. Keep it up!

and if you're at the end of your workout, it's not gonna hurt you to do some push ups! Get all that energy out! I know what you mean though. I used to do them in between sets, then it just ruined everything else, lol.

As far as the contest goes, the before pictures were taken 4/15/2013, and the after pictures were taken last night, 6/10/2013. It was an 8 week contest.

Though I'm happy with my finish, the last 3 weeks, I pushed hard and finished strong, I dicked around for over half the competition. I could have done better. That being said, it's 1 month from my 3 year progress pics update so I'll make up for my lack of dedication leading up to those pics.

Before/after pics w/ similar enough poses:
http://images.bluegartr.com/bucket/g...a410c01eac.JPG
http://images.bluegartr.com/bucket/g...eb356dcdac.JPG
http://images.bluegartr.com/bucket/g...27125eb158.JPG
http://images.bluegartr.com/bucket/g...fb328e9838.JPG
http://images.bluegartr.com/bucket/g...e1c1a35459.JPG
http://images.bluegartr.com/bucket/g...949844ad74.jpg
http://images.bluegartr.com/bucket/g...184aab016c.jpg (this one is my fav lol even my pose made gains!)

Not comparison shots, but took a few of action shots on the pull up bar:
http://images.bluegartr.com/bucket/g...899e0584d3.JPG
http://images.bluegartr.com/bucket/g...dabce6a622.JPG
http://images.bluegartr.com/bucket/g...b952fc7ccb.JPG
http://images.bluegartr.com/bucket/g...23d04a5a48.JPG

Last edited by Bovice : 06-11-2013 at 11:30 AM.
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Unread 06-12-2013, 10:26 AM   #1864
nikkiolie
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Thanks :3 I'm excited to see my bench tomorrow. The reason push ups are so hard at the end is because I have no strength in my arms. If I did them to start I could easily do 3 sets of 10-15 regular push ups but at the end of my workout 3x10 on my knees is very very hard and my arms give out most of the time. Not sure what will work my body more.


DAAAAMN you look great! JO JO POSE FOR THE WIN!!!
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Unread 06-13-2013, 10:36 AM   #1865
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LEGS AND BACK DAY DONE!
Squats 3x8: 185, 195, 195
Dead lifts 3x8: 115, 135, 115
lunges 3x8 95, 105, 105
back extensions 3x20 with 10lb weight
rows 2x8 75, 90
bent over rows 3x8: 55, 55, 55
Lat Pull downs 3x8: 75, 90, 90
leg press 3x8: 240, 240, 240
rope climb machine 3 sets: 45 seconds, 30 seconds, 30 seconds

I think that was it....My workout time was about 50 minutes. I find that I sweat a lot more while doing my legs and back routine than chest and arms. I may not be working hard enough for my chest workout.
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Unread 06-13-2013, 11:08 AM   #1866
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Gonna pretend like I didn't disappear for a month and a half and jump back in...

Hey guys!
It's getting a little warm for running, so I'm trying to interchange my runs with some bike riding to not overexert myself. Rode 10 miles yesterday, which was lots of fun. And good lord, my calves and thighs looked so nice when I woke up this morning. That was a real shock, though a nice one. Haha

Just got back from another bike ride. 6.8 miles, because it's so much hotter today. Hope to get some crunches in this afternoon, as bathing suit season is upon us. :/
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Unread 06-13-2013, 12:06 PM   #1867
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Biking ftw; got another 25 miles for the day (in addition to the 12 I've already done)
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Unread 06-15-2013, 08:22 PM   #1868
nikkiolie
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Friday
Push ups 3x10 (regular ones)
Dips 3x5 body weight
Bench 4x5: 85, 95, 100, 105
Bicep curls 3x8: 20, 20, 20 (I think it may be about time to switch to 25)
Shoulder Press 3x8: 20, 20, 20
Vertical Raise 2x8: 10, 10 3x5: 12
Lateral Raise 2x8: 10, 10 3x5: 12
Hammer Press 3x8: 55, 55, 55
Chest Fly 3x8: 80, 85, 90
Triceps Dips 3x15
Planks (regular and on each side) 2 times each one for 30 seconds.
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Unread 06-15-2013, 08:58 PM   #1869
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Friday:
30 Day Shred level 1
40 Squats w/ 10lb weights each hand

Sat:
60 min on treadmill (4-7 mph, 5-11 incline)
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Unread 06-16-2013, 12:37 AM   #1870
Bovice
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Quote:
Originally Posted by nikkiolie View Post
Friday
Push ups 3x10 (regular ones)
Dips 3x5 body weight
Bench 4x5: 85, 95, 100, 105
Bicep curls 3x8: 20, 20, 20 (I think it may be about time to switch to 25)
Shoulder Press 3x8: 20, 20, 20
Vertical Raise 2x8: 10, 10 3x5: 12
Lateral Raise 2x8: 10, 10 3x5: 12
Hammer Press 3x8: 55, 55, 55
Chest Fly 3x8: 80, 85, 90
Triceps Dips 3x15
Planks (regular and on each side) 2 times each one for 30 seconds.
Awesome to see you in the gym, didn't know if you'd get to or not

How was that bench compared to your usual?
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Unread 06-17-2013, 11:34 AM   #1871
nikkiolie
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Quote:
Originally Posted by Bovice View Post
Awesome to see you in the gym, didn't know if you'd get to or not

How was that bench compared to your usual?
It was the same as the last time I did it, though I did an extra set and did my bench after push ups and dips. I think if I did it first I might have been able to get to 110.

I think this week I am going to try to lift more. Right now I am only lifting 3 days a week and I have pretty much cut out cardio. I want to get a better workout in so this week I am thinking Monday, Wednesday, Thursday and Friday (since I have a date Tuesday:3) and maybe next week work my way up to lifting 5 days a week.
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Unread 06-17-2013, 12:39 PM   #1872
Bovice
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Cardio has been something I've considered important over the past year (and coming up on my third year of lifting).

Don't think I could go back to lifting alone. Should try to incorporate something into your routine, even if it's just 5-10 mins after your lifting workout.
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Unread 06-18-2013, 12:11 PM   #1873
nikkiolie
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Legs and back Yesterday!
Back extensions 3x8: 35, 35, 35
Pull ups 3x8: 95, 95, 95
Chin ups 3x8: 95, 95, 95
leg press 3x8: 220, 260, 300
One legged leg press 3x8: 200, 200, 200
bent over row 3x8: 55, 55, 60
seated row 3x8: 90, 105, 105
lat pull down 3x8: 75, 90, 90
squats 3x8: 185, 185, 205
Thigh Adductor 3x8: 190, 190, 205
Dead Lift 3x8: 135, 135, 135

I didn't get to do my lunges but I did do single leg press so its kinda the same. My butt is a little sore today. I'm going swimming with a friend after work so today is going to be a rest day.

I think my new workout schedule will be Monday(Legs/back), Tuesday (chest, shoulders arms), Wednesday cardio, Thursday (legs/back), Friday (chest, shoulders and arms), Saturday cardio and rest Sunday.
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Unread 06-18-2013, 02:01 PM   #1874
Bovice
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That sounds like a pretty good split.

I'm hitting each body part twice a week as well, with 3 fossils a week + biking (One fossil day overlaps w/ a gym day, so I still get a day of total rest)

Chin ups are easier than pull ups. I'd try decrease the amount assisted and see how that feels
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Unread 06-18-2013, 03:03 PM   #1875
nikkiolie
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Originally Posted by Bovice View Post
That sounds like a pretty good split.

I'm hitting each body part twice a week as well, with 3 fossils a week + biking (One fossil day overlaps w/ a gym day, so I still get a day of total rest)

Chin ups are easier than pull ups. I'd try decrease the amount assisted and see how that feels
I actually did. I haven't done them in a while and I tried to lift more and I probably could have done one set with more weight but not too much more.
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