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Sophie
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RE: Countdown to Competition
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Tuesday, February 06, 2007 7:52 PM
LIfting 40 minutes
Stretching 20 minuites
Deadlifts - 100-5-5-5
Leg Extension - 50-15-15-15
Calf Raises - 50-15-15-15
Leg Extensions - 50-15-15-15
Hamstring Curls - 50-15-15-15
Adductors - 50-15-15-15
Abductors - 50-15-15-15
Side Bends - 10-20-20-20
Vertical Knee Raises - 20-20-20
No "real" cardio today but I DID finish my routine!!!! Time to polish
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Sophie
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296
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RE: Countdown to Competition
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Wednesday, February 07, 2007 4:56 PM
Lifting 33 minutes
Stretching 20 minutes
Will start next week (Saturday). Have to figure out how to work 3 a days.
Smith Bench Press - 60-5-5-5
Flyes (machine) - 70-3-3
Rear Lat. Pulldown - 75-3-3-3
DB Front Raise - 10-3-3
DB Lateral Raise - 10-3-3
Triceps Pushdown - 50-3-3-3
Triceps Extension (someone was hogging the assisted dip)- 15-10-10
BB Curls - 40-3-3-3 (FINALLY!!!)
Concentration Curls - 25-3-3
It was a good workout.
Today was my first day throwing at track. It also happened to be the day they lift, which I didn't know. I basically did a complete upper/lower body routine using the Cybex cable cross machine. They do every exercise listed on the machine. I thought my arms were going to fall off. Then, I attempted to throw. My arms, espeically my left one, the one I throw with, are DEAD!!!
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Sophie
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296
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RE: Countdown to Competition
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Thursday, February 08, 2007 7:35 PM
Starting again on Saturday, I've had to adjust my routine as I lift twice a week with the other throwers and don't so can't do my routine the way I have been. The good thing, NO THREE A DAYS!!!! The most I'll do in a day is my workout and track practice or cardio and track practice.
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Sophie
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296
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RE: Countdown to Competition
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Friday, February 09, 2007 6:35 PM
I'm not happy with the lifting I have to do for throwing. It's not that I don't like lifting, it's just that the other two throwers are completely clueless about lifting. They pay no attention to order of lifts, no set time for rest, etc.
I don't want to jeopardize my training and just do theirs, but at the same time, I don't want to be at the gym 2+ times a day lifting either. . . . . .
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Sophie
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296
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RE: Countdown to Competition
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Sunday, February 11, 2007 7:00 PM
Yesterday was my first time lifting with the throwers. The routine is okay. I'd rather do mine, but I think I have it worked out so I will be doing my routine 4 times a week and their routine 2 times a week. We'll have to see. . .
Bench press - 55-5-5
back squat - 95-5-5
incline chest - 45-5-5
front squat - 65-5-5
military press - 45-5-5
clean - 30-5-5 (30 is too light but I can't do 40. . . need to work on reverse wrist curls)
deadlift - 95-5-5
advanced chest (lying fly machine) 45-5-5
curls - 17.5-5-5
leg extension - 59-5-5
single leg hamstring curl - 33-5-5
triceps pushdown - 36-5-5
rear lat. pull down - 75-5-5
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Sophie
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296
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RE: Countdown to Competition
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Monday, February 12, 2007 7:36 PM
Taking this week off from lifting and am going to do cardio. Need to see what the normal week of track practice is like as a thrower and go from there.
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Sophie
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296
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RE: Countdown to Competition
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Saturday, February 17, 2007 5:19 PM
New type of routine starting today. Felt good to be back in the gym.
Lifting 30 minutes
Chest
Bench Press 45-9
Advanced Chest Machine 50-9-9
Chest Press 60-9
Back
Rows 30-9
Rear Lat. Pulldown 62.5-9
Assisted Chin-up 46-9
Shrug 162.5-9
Deltoids
Front Raise 7.5-9
Lateral Raise 7.5-9
Rear Lateral Raise 5-9
Military Press 30-9
Biceps
Curls 30-9
Concentration Curls 17.5-9
Preacher Curl 20-9
Reverse Curl 20-9
Triceps
Assisted Dips 34-9-9
Triceps Pushdown 37.5-9-9
I took pictures at my college's first home track meet of the season after I lifted so no cardio today. Whether or not I do cardio will depend on how much homework I get done tonight.
EIGHT WEEKS AND COUNTING. . . .
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Sophie
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296
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RE: Countdown to Competition
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Sunday, February 18, 2007 4:29 PM
First day with the new workout for the lower body. It went well. I like it a lot. I actually felt like I was doing something.
Hamstrings
Deadlifts - 90-10-10
Leg Curl - 50-15-15
Quads/Glutes
Leg Extension 50-15 (obviously just quad)
Step Ups - 30-8 per leg
Lunges - 30-8 per leg
Squats - 105-8
Calf
Seated Calf Raises - 75-9-9-9-9
Adductor/Abductor
Abductor - 50-15-15
Adductor - 50-15-15
Abs
Vertical Leg Raises - 20-20-20-
Side Bends - 10-20-20
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Sophie
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Total Posts
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296
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- Joined: 6/7/2006
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Status: offline
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RE: Countdown to Competition
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Monday, February 19, 2007 4:19 PM
Lifting 30 minutes
Chest
Bench Press 45-9
Advanced Chest Machine 40-9-9
Chest Press 60-9
Back
Rows 30-9
Rear Lat. Pulldown 62.5-9
Assisted Chin-up 46-9
Shrug 162.5-9
Deltoids
Front Raise 7.5-9
Lateral Raise 7.5-9
Rear Lateral Raise 5-9
Military Press 30-9
Biceps
Curls 30-9
Concentration Curls 17.5-9
Preacher Curl 20-9
Reverse Curl 20-9
Triceps
Assisted Dips 34-9-9
Triceps Pushdown 37.5-9-9
Forearms
Wrist Curls 30-9-9
Reverse Wrist Curls 7.5-9-9
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Sophie
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Total Posts
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296
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Status: offline
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RE: Countdown to Competition
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Wednesday, February 21, 2007 4:28 AM
yesterday 2/20
Hamstrings
Deadlifts - 90-10-10
Leg Curl - 50-15-15
Quads/Glutes
Leg Extension 50-15
Step Ups - 30-8 per leg
Lunges - 30-8 per leg
Squats - 105-8
Calf
Seated Calf Raises - 75-9-9-9-9
Adductor/Abductor
Abductor - 50-15-15
Adductor - 50-15-15
Abs
Vertical Leg Raises - 20-20-20
Side Bends - 10-20-20
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Sophie
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Total Posts
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296
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RE: Countdown to Competition
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Friday, February 23, 2007 10:04 PM
I did lift upper and lower Wednesday and Friday respectively.
I managed to do my 110 lbs deadlift 5 reps for 2 sets. Very excited!!!
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Italianangel
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- Joined: 8/4/2005
- Location: Vancouver, BC, Canada
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RE: Countdown to Competition
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Friday, March 02, 2007 2:41 PM
Kudos!!
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rippedchick
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- Joined: 1/8/2005
- Location: Ohio, USA
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RE: Countdown to Competition
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Saturday, March 03, 2007 8:52 AM
Hey Sophie when's your comp?
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Sophie
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Total Posts
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296
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Status: offline
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RE: Countdown to Competition
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Sunday, March 04, 2007 11:42 AM
Thanks angel.
ripped, my contest in April 14. I am going to start really hitting the cardio hard and cutting out most of the carbs.
Sorry I haven't been keeping up with this. I just got back fro mthe Arnold Classic, will be traveling again tomorrow. Lifting/cardio will start on Tuesday.
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Sophie
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Total Posts
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296
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- Joined: 6/7/2006
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Status: offline
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RE: Countdown to Competition
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Monday, March 05, 2007 6:51 PM
After taking a short break due to the Classic this past weekend and traveling to Baltimore today, I will back to the gym tomorrow.
Goals over Spring Break:
6x/week lifting
2x/day cardio at 1 hr each session
less carbs
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