cowgals journal

[frantic]

mon 21 legs

leg exten30kg@12 rep

18kg@12 rep alt leg

(4 sets)

Hammy's lying40kg@12rep

20kg@12 alt leg

(4set)

Butt blaster3plates 15 rep 4 set,alt cheek (changing foot position to get better squeeze of glute)

Hammy swiss ball15x3set..planks minute holds

Cardio 15min incline walk/15 minute flat (stretch!!)

Tues 22 Back/ biceps

Latt wide grip PD Close grip60kg@12repx3set 50kg@12repx3set

Close grip row/wide grip(superset)

25kg@12 repx4set

Reverse pec dec23kgs 12 rep 4set

(Squeeze upper back not rear delt)

Biceps.....

incline arnie style curl 7kg 12repx3set

normal curl 7kg 12repx3set

LEFT SIDE failure 6kgx3 set

Hammer 8kg 12repx4set

Reverse grip cables 8kg12repx4set

LEFT Side 3sets to failure

Cardio 20 minutes HIIT treadmill

Wed REST DAY

Thursday Shoulders/abs

Shoulder press10kg@15rep

12kg@12rep

10kg@12rep

LEFT SIDE 5kg Failure 3 sets

DB shoulder (rotating style)

9kg@12 rep

8kg@12 rep

8kg@12rep

Getting tired now..then getting mad!!!

Upright rows smith machine

Just bar 3 setsx12 rep (concentrating on left side leading)

Front raises/side raises(superset)

5kgs12repx3set

4kgs12repx1 set

Left Side Failure 2sets

Reverse pec dec17kgs@15rep

23kgs@12rep

17kgs@12rep

LEFTSIDE 17kg x3 set to failure

Rope rear delt

24kgs@12rep

18kgs@15rep

LEFT SIDE 12kg@10repx2 set

ABS..hanging/Vcrunch6kgs/planks

Cardio 25minute incline 3 run/walk

Shoulders burning..left side ouch..right side is slightly stronger than left..not for long tho I hope note'd that if I'm not chugging back water I tend to get weaker way faster..didn't drink enough during shoulders I think..

FRIDAY... think Ill just do a spot of cardio and a few deadlifts..

[frantic]

FRIDAY Cardio pm

HIIT treadmill incline 3 run/walk

Pic Taken last night,hoping ive improved over the last 6 months..still need to work on all areas, lower back still needs to come up to scratch, bw 60kg and thinking bf about 13%

[justhell]

looking quite lean with nice definition,

excellent Frantic.

:nod:

[HarryB]

Nice pic Frantic, looking good! Nice mid back thickness and great condition!

[morattigirl]

You look great chick! :nod:

[frantic]

you guys are super sweet ill keep podding along..

sunday pm chest/triceps

Was a late-ish night sat, so did the best I could...

Flat DB bench

10kgsx12

12.5x12

12.5x12

1st incline DB

12.5kgx12

12.5kgx10

10kgx12

2nd incline DB

12.5kgx10

10kgx12

10kgx12

Pec dec

29kgx12

23kgx10

29kgx12

23kgx10

Cable chest/hanging abs(superset)

24kgx12 15x3 set

18kgx12

18kgx15

Triceps

Kickbacks/reverse grip (superset)

12kgx15 8kgs for reverse grip

12kgx15

8kgx10

Show over after that..had cheat meal earlier on in the day..but was happy with the 12.5DB, cause I usually stick to 10kgs.Watched Erin Stern(excuse spelling if wrong) on you tube, The clip before her nz pro show, training with Moe..interesting. Is water retention the biggest problem with travelling internationally to comps???noticed this with a few woman on stage in Melbourne,(i'm no judge or expert,just womans intuition taking note..)and whats the best way to beat this?? compression clothing maybe??

[Rookie]

:shock: Like the others say Frantic, baby got BACK!

[frantic]

Thursday pm Biceps/Abs/cardio

For every set of biceps, I did 20 box step ups alt leg with 10kgs..

7kgs DB curls (normal)12repx3set

7kgs DB curls incline 12repx3set

18kg v rope curls with twist 15x3set

18kg close grip curls 15x3set

18kg reverse close grip 15x3set

BB 12kg (pull up to chest flippy rotate style)

legs burning..sweat pouring..arms hard to scratch my head..Happy with that

ABS..hanging leg raises 15x3sets..swiss ball v tucks15x3sets..6kg good old fashion crunches 15x3sets

[morattigirl]

Thursday pm Biceps/Abs/cardio

For every set of biceps, I did 20 box step ups alt leg with 10kgs..

7kgs DB curls (normal)12repx3set

7kgs DB curls incline 12repx3set

18kg v rope curls with twist 15x3set

18kg close grip curls 15x3set

18kg reverse close grip 15x3set

BB 12kg (pull up to chest flippy rotate style)

legs burning..sweat pouring..arms hard to scratch my head..Happy with that

ABS..hanging leg raises 15x3sets..swiss ball v tucks15x3sets..6kg good old fashion crunches 15x3sets

I now know what this is Nice bit of training there for ze guns :nod:

[HarryB]

I'm not sure what it is but you have good guns anyways! Sounds like you gals had a mad workout!

[frantic]

yeah the "pull up to chest flippy rotate style" let me know if you ever learn the name for that MG It burns when done right..elbows bent, pull BB up body to chest( Tight range of movement) then rotate BB to shoulders(the flippy part) 8)

[HarryB]

Ahhhh now I get it, they're called body drag curls. Mike K was telling me to do them after I had surgery on my torn bicep. Very effective exercise. I do a kind of hybrid of this movement now with ez bar curls in order to minimise shoulder involvement. With the elbow lift at the end it's a painful as anything contraction and cramps up both head of the biceps very effectively.

[frantic]

Wednesday pm chest/deads

Dropping rep range back to 12's(work sets, not so much supersets from here on) Aim to compete july 23rd..dig a little deeper, work a little harder :nod: want to come in at 9-10% body fat.. no changes to diet at this stage..will look at that come may

Chest press20kgx15

30kgx12

30kgx12

20kgx15

incline DB

10kgx12

12.5x12

12.5kgx12

2nd incline DB12.5kgx12

10kgx10

10kgx10

Pecdec fly23kgx12

29kgx12

23kgx15

Deadlifts20kgx15 (warmup)

40kgx12

50kgx12

50kgx12

40kgx12

Stepups12kgsx20 alt leg x4 sets

Cardio 20 minutes incline 2-4-6-0 every 5 minutes( will just stick with 20 minute sessions from now till may..4 times a week) 8)

[HarryB]

Wednesday pm chest/deads

Aim to compete july 23rd..dig a little deeper, work a little harder :nod: want to come in at 9-10% body fat.. no changes to diet at this stage..will look at that come may

AWESOME!!!

[frantic]

Monday leg day...goes a little something like thisVolume of reps is the aim,300+.. not so much the weight(happy with leg size)

Warm up clean and press..12kgs@15repx4set

Straight leg deads 20kg@12repx4

Squats shoulder width leg stance 20kg@20repx4set

wide stance 20kg@20repx4set

Leg exten 36kg@12rep/12kg@15rep alt leg(fast up,squeeze,slow down)

30kg@12rep/12kg@15rep alt legx3set

Butt blaster 3plates 10 rep/change foot position 10rep(alt glute)x3sets

SS Set..

Box step ups30rep per legx4sets (knee to chestbit of a ab work out too)

Straightleg deads 20kgs@12rep

swiss ball hammys 15repx3 set with planks

cardio 15 minute walking 7speed, incline (12,6,flat)

Have done all other training sessions as usual last week, had a week off pre workout supp..and over dose'd instead on sprulina(can't spell it shhh) and didn't do to bad really.. 8)

[Rookie]

Awesome work there Frantic! Damn did someone say VOLUME :shock: lol

Farout you're gonna be feeling that tomorrow!!

[frantic]

Thank you Rookie..yeah a good leg workout always drains me the next day..but it has to be done

[frantic]

Survive'd easter with out eating any chocolate..was working so I think that keep the craving thoughts at bay 8)

Tues am Chest

chest press(flat bench)

25kgx10

30kgx12

25kgx10

20kgx15

pecdec

23x12

29x12

29x12

23x15

DB decline

20x12

24x12

20x12

DB incline

20x12

20x12

20x12

cables cross's

24x12

18x12

18x12

14x12

Cardio 20minutes treadmill vary incline and walk/run

Left side still weaker than right..so I'm thinking "left side damn it girl" don't let right dominate it :naughty:

[frantic]

Today...BACK BACK/Biceps

Can't go wrong when training back!!!

SS SET

Row's/ close Grip

25x12 25x12

25x12 25x12

Flip grip for row's

25x12 25x12

25x12 25x12 failing bang on 12 with all of these

SS set

Latt pull down/Close grip

60x12 60x12

60x12 60x12

50x12 50x12

DB rows

12kgx6..10kgx6

10kgx12

12kgx6...10kgx6 (failing in form,so grabing a 10kg when do)

10x15

pec dec reverse

23kgx12

11kgx12 alt arm

23kgx12

17kgx15

SS

biceps BB Flippy style/ DBcurls Arnie style

7kgs x12 7kgsx12

7x12 7x12

7x12 7x12

Preacher curls

14kgsx12

14x12

14x12

Rope with a twist

24kgx12

24x12

18x15

14x20

Cardio incline walking 10 minutes/ walk/run 10 minutes

Happy with that workout.. 8)

[HarryB]

Loads of db work if you are finding one side weaker than the other. I reckon everyone has some difference.

Can't believe you didn't have chocolate over easter! Well done!

How long til contest time?

[frantic]

Yes well done me!!! just one bit of choco could of lead to fangs out carnage..did you eat my share HB? :nod: contest time is July 23rd..one day at a time!!

[HarryB]

I did and then some. My diet proper starts next monday so had a few choc eggs and a few hot cross buns, not too much but a few. Now back to it!

July 23rd!! Good, nice and close.

[VampireChick]

Great workouts! And good luck with the comp Will definitely be keeping an eye on how you're doing (since it's a very long term goal/fantasy of mine....one day!)

[teamfatboy]

Yes well done me!!! just one bit of choco could of lead to fangs out carnage..did you eat my share HB? :nod: contest time is July 23rd..one day at a time!!

Kudos to ya, Fran :notworthy: of course, there's a fair chance there'll be choccies around after the comp

[frantic]

VC I reakon you should just go for it goal wise..you'll know when your ready, Im taking the "give it my best shot"..will make a few mistakes for sure..but it's something I want to do before I hit 30..

TFB...chocoies after comp...damn skippy!!!! =P~