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Kim's journal here we go...



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  #1  
Old 09-05-2008, 02:55 PM
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Default 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.
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Old 09-05-2008, 05:11 PM
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good work out kim. nice to see some ladies getting on the forum
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Old 09-05-2008, 05:19 PM
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Welcome Kim, nice benching there too.Great work.
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Old 09-05-2008, 05:21 PM
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Welcome. That's a shit load of work right there.
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Old 09-05-2008, 05:24 PM
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i have not done supine rows in a long time...fun stuff

good workout kim.
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Old 09-05-2008, 06:14 PM
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Supine rows is good.

I'm always messing up and calling them prone rows when I mean supine.
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Old 09-05-2008, 06:17 PM
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[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
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Old 09-06-2008, 03:41 PM
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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!!
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Old 09-06-2008, 03:49 PM
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Why don't you do squats ?
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Old 09-06-2008, 03:50 PM
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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
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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