Kim's journal here we go... - Bodybuilding Discussion on Bodybuilding.net Personal Journals

kimm4 · 09-05-2008, 03:55 PM

Hi everyone. I'm new here, so I'll start with a little backround. I'm 39 yrs and have been married for 12 yrs. I have 2 lovely girls Kassanda and Kirstyn ages 20 and 10. I've been training a little over 15 yrs and competing a litte over 8 yrs. My last show was this past April 08 BLNPA New England Natural where I placed 2nd in the bb open and missed my pro card by 1 point! (very tuff one to swallow!!) I crossed over into figure and placed 3rd in the figure master's and 3rd in the figure open. I've done over 20 something shows and have decided to take some time off to try to add some more size. It's very difficult to add size when you're constantly prepping for shows.

I train alone and have for many years. I lift heavy and normally use a 4-10 rep range. My workouts constantly change as I feel it's important to keep the body guessing and variety keeps things fresh. I might do straight sets, supersets, tri sets, drop sets, circuit sytle, high volume, low volume...all depends how I'm feeling that day.

Today workout was chest & back...felt good!!

HS flat bench ss w/ Wide lat pulldowns

Flat bench
110 x 10
130 x 10
150 x 8
130 x 10
160 x 6

Wide lat
120 x 10
140 x 10
130 x 12
150 x 8
160 x 6

Incline DB flys ss w/ Seated cable row

Flys
40's x 10
35's x 12
40's x 10
40's x 10

Cable row
100 x 10
120 x 8
110 x 10
130 x 6

Pec dec ss w/ Bent over DB row

Pec dec
90 x 6
80 x 10
100 x 5
90 x 7

DB row
40's x 8
45's x 7
40's x 8
50's x 6

Supine rows
15 x 2

Pushups
25 x 2

Leg lifts
50 x 2

No cardio planned today.

MONSTAFACE · 09-05-2008, 06:11 PM

good work out kim. nice to see some ladies getting on the forum

HIThopper · 09-05-2008, 06:19 PM

Welcome Kim, nice benching there too.Great work.

TALO · 09-05-2008, 06:21 PM

Welcome. That's a shit load of work right there.

Pitysister · 09-05-2008, 06:24 PM

i have not done supine rows in a long time...fun stuff

good workout kim.

EricT · 09-05-2008, 07:14 PM

Supine rows is good.

I'm always messing up and calling them prone rows when I mean supine.

Joker13 · 09-05-2008, 07:17 PM

[quote=kimm4;65720]Hi everyone. I'm new here, so I'll start with a little backround. I'm 39 yrs and have been married for 12 yrs. I have 2 lovely girls Kassanda and Kirstyn ages 20 and 10. I've been training a little over 15 yrs and competing a litte over 8 yrs. My last show was this past April 08 BLNPA New England Natural where I placed 2nd in the bb open and missed my pro card by 1 point! (very tuff one to swallow!!) I crossed over into figure and placed 3rd in the figure master's and 3rd in the figure open. I've done over 20 something shows and have decided to take some time off to try to add some more size. It's very difficult to add size when you're constantly prepping for shows.

very impresive

kimm4 · 09-06-2008, 04:41 PM

For the past few weeks my leg workouts have been ehhhh alright... It's taken me years to get my legs where I need them to be. I would say quads/hammmies/glutes tuffest bodyparts for all women...it's like a never ending battle LOL!! I always train legs alone because it's my longest workout. My leg routine changes weekly with different exercises...by far my favorite bodypart to train

I was totally focused today all good stuff!!

Leg ext (double drop set)
100, 90, 80, 70, 60 x 8 each
100, 90, 80, 70, 60 x 8 each

Standing calf rasies (drop set)
305 x 12
280 x 12
255 x 10
230 x 10
205 x 10
180 x 15

Superleg press/hack squat machine (alt close/wide stance)
190 x 15
200 x 15
210 x 15
210 x 15
220 x 15
230 x 10
230 x 15
240 x 12
250 x 12
260 x 10

Seated leg curls (drop set)
130 x 12
140 x 10
150 x 8
150 x 8
140 x 10
130 x 10

DB step ups
15's x 8 each leg
15's x 8
20's x 6
20's x 6

Cable pullthroughs
90 x 12
80 x 12
80 x 12
100 x 10
100 x 10

Little cardio to loosen up

I've been following other journals in this thread and promise when I have more time to start responding!! Thanks for the motivation everyone much appreciated!!

TALO · 09-06-2008, 04:49 PM

Why don't you do squats ?

EricT · 09-06-2008, 04:50 PM

If I may...have you always done this pre-exhaustion thing? Looking at it I see 130 on leg curls and 100 on pullthroughs, for instance. Your pullthroughs could be much heavier.

Oh, yeah, and Talo's question too

09-05-2008, 03:55 PM	#1 (permalink)
kimm4 Rank: Member Experience: 10+ Years Join Date: Aug 2008 Location: Massachusetts Posts: 67 Country: Gender:	Kim's journal here we go... Hi everyone. I'm new here, so I'll start with a little backround. I'm 39 yrs and have been married for 12 yrs. I have 2 lovely girls Kassanda and Kirstyn ages 20 and 10. I've been training a little over 15 yrs and competing a litte over 8 yrs. My last show was this past April 08 BLNPA New England Natural where I placed 2nd in the bb open and missed my pro card by 1 point! (very tuff one to swallow!!) I crossed over into figure and placed 3rd in the figure master's and 3rd in the figure open. I've done over 20 something shows and have decided to take some time off to try to add some more size. It's very difficult to add size when you're constantly prepping for shows. I train alone and have for many years. I lift heavy and normally use a 4-10 rep range. My workouts constantly change as I feel it's important to keep the body guessing and variety keeps things fresh. I might do straight sets, supersets, tri sets, drop sets, circuit sytle, high volume, low volume...all depends how I'm feeling that day. Today workout was chest & back...felt good!! HS flat bench ss w/ Wide lat pulldowns Flat bench 110 x 10 130 x 10 150 x 8 130 x 10 160 x 6 Wide lat 120 x 10 140 x 10 130 x 12 150 x 8 160 x 6 Incline DB flys ss w/ Seated cable row Flys 40's x 10 35's x 12 40's x 10 40's x 10 Cable row 100 x 10 120 x 8 110 x 10 130 x 6 Pec dec ss w/ Bent over DB row Pec dec 90 x 6 80 x 10 100 x 5 90 x 7 DB row 40's x 8 45's x 7 40's x 8 50's x 6 Supine rows 15 x 2 Pushups 25 x 2 Leg lifts 50 x 2 No cardio planned today.

09-05-2008, 06:11 PM	#2 (permalink)
MONSTAFACE Rank: Lightweight Join Date: Aug 2007 Location: philly Posts: 1,369 Country: Gender:	good work out kim. nice to see some ladies getting on the forum
	MONSTAFACE's Sig:OH SHIT!!!! ITS THE COPS!!!! You clearly don't know shit about fuck - KANE You're not some sort of mystical creature that is immune to a training effect- KANE I wish there was an entity that represented the term "injury" if it was, i would find it and beat the living shit out of it!!!!! yes......i just type and press enter, i dont proofread i did enough of that in college. you know what i meant when i typed it anyway www.myspace.com/monstaface

09-05-2008, 06:19 PM	#3 (permalink)
HIThopper Rank: Bantamweight Join Date: Aug 2007 Location: Australia Posts: 983 Country: Gender:	Welcome Kim, nice benching there too.Great work.
	HIThopper's Sig:There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe My Youtube http://www.youtube.com/user/cjmack23ok

09-05-2008, 06:24 PM	#5 (permalink)
Pitysister Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest Posts: 2,546 Country: Gender:	i have not done supine rows in a long time...fun stuff good workout kim.
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked -You clearly don't know shit about fuck - Kane Dog

09-05-2008, 07:14 PM	#6 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,887 Country: Gender:	Supine rows is good. I'm always messing up and calling them prone rows when I mean supine.
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

09-05-2008, 07:17 PM	#7 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 904 Country: Gender:	[quote=kimm4;65720]Hi everyone. I'm new here, so I'll start with a little backround. I'm 39 yrs and have been married for 12 yrs. I have 2 lovely girls Kassanda and Kirstyn ages 20 and 10. I've been training a little over 15 yrs and competing a litte over 8 yrs. My last show was this past April 08 BLNPA New England Natural where I placed 2nd in the bb open and missed my pro card by 1 point! (very tuff one to swallow!!) I crossed over into figure and placed 3rd in the figure master's and 3rd in the figure open. I've done over 20 something shows and have decided to take some time off to try to add some more size. It's very difficult to add size when you're constantly prepping for shows. very impresive
	Joker13's Sig:S.F.W's Joker Style Not Based on D.C. Exercise Directory http://www.exrx.net/Lists/Directory.html

09-06-2008, 04:41 PM	#8 (permalink)
kimm4 Rank: Member Experience: 10+ Years Join Date: Aug 2008 Location: Massachusetts Posts: 67 Country: Gender:	For the past few weeks my leg workouts have been ehhhh alright... It's taken me years to get my legs where I need them to be. I would say quads/hammmies/glutes tuffest bodyparts for all women...it's like a never ending battle LOL!! I always train legs alone because it's my longest workout. My leg routine changes weekly with different exercises...by far my favorite bodypart to train I was totally focused today all good stuff!! Leg ext (double drop set) 100, 90, 80, 70, 60 x 8 each 100, 90, 80, 70, 60 x 8 each Standing calf rasies (drop set) 305 x 12 280 x 12 255 x 10 230 x 10 205 x 10 180 x 15 Superleg press/hack squat machine (alt close/wide stance) 190 x 15 200 x 15 210 x 15 210 x 15 220 x 15 230 x 10 230 x 15 240 x 12 250 x 12 260 x 10 Seated leg curls (drop set) 130 x 12 140 x 10 150 x 8 150 x 8 140 x 10 130 x 10 DB step ups 15's x 8 each leg 15's x 8 20's x 6 20's x 6 Cable pullthroughs 90 x 12 80 x 12 80 x 12 100 x 10 100 x 10 Little cardio to loosen up I've been following other journals in this thread and promise when I have more time to start responding!! Thanks for the motivation everyone much appreciated!!

09-06-2008, 04:50 PM	#10 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,887 Country: Gender:	If I may...have you always done this pre-exhaustion thing? Looking at it I see 130 on leg curls and 100 on pullthroughs, for instance. Your pullthroughs could be much heavier. Oh, yeah, and Talo's question too
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

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