Hey Everyone!

HAPPY TUESDAY!!!!!!!!!
Hope you are all having a great new week!!!!!

I had an awesome weekend...wrote all about it in my diary in the members section!!!
I also had a photoshoot yesterday...the first shoot of the season down at the beach! It was a bit cooler by the water, but we got some great stuff!!! I love shooting at the beach~the sun, the breeze~it all just makes for great photography!!! We shot over 400 pics in about 3 hours...all coming to the site this week or early next!

My workouts have been AWESOME!!! Really going well...my body has been responding the the extra volume I have been giving my weaker bodyparts~my arms, and my calves. I wish my arms would grow like my legs do...hmmm....

I also want to give you guys the scoop on the USA's in Vegas....Guess what??? I know who is taking the light heavyweight class....thats right...I have a vision....my buddy..
ELENA SEIPLE!!!! I have known she was doing the show for the last 8 or 9 weeks, but she wanted to hold off from announcing it until she was already into her diet. For those of you who don't know my best friend, she has placed top 5 in every National Level Show she has competed in....
2004 NPC Nationals 2nd Light Heavyweight
2003 NPC USA 3rd Middleweights
2002 NPC Nationals 4rd Middleweights
2001 NPC Nationals 3rd Lightweight
2000 NPC Nationals 2nd Lightweight

SO, I will be in Vegas, not competing, but routing on my buddy!!!!!!!! And I have faith in her, and I have a good feeling this is HER year!!!!!!! It will be nice~normally we diet together~but this time I will be able to support her. When I do the Nationals, she will support me!!! That way the intensity on our workouts will stay up~ you try dieting and having your training partner diet along with you...ughh! That is so hard!!! You both come in dragging ass from being carb depleted...its like...
"What do you want to do?"
"I don't know, I am beat, I have no energy, what do you wanna do?"
"I'm tired too, lets not squat and just do machines..."
"Ok, sounds good to me."

....and so on and so on! LOL!!!

Anyway, speaking of workouts...here is the rundown my last few training sessions...

CHEST/SHOULDERS was on Saturday...

~~~Chest~~~

Bench Press
135x15(warmup)
185x10
205x3
235 miss
225x1
135x12(pausing at bottom using NO momenum)

Flat Press Machine
100x12
120x10
150x6

Incline Dumbell Presses
60x8
70x6
50x12

~~~Shoulders~~~

Standing Barbell Overhead Presses
75x10
85x6
55x15

Upright Rows
75x12 x3 sets

Bent Over Real Delt Flyes
20 pound dumbells x 3 sets of 12

Superset Front and Side Dumbell Raises
20 pound dumbells x 3 supersets of 12 reps each exercise

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

And last night was BIIIIGGG BACK!! :~) (wishful thinking, LOL!!!!)

Deadlifts(full range)
135 x 12 x 2 sets(warming up)
225 x 10
315 x 4
185 x 15

Dumbell Rows
45 x 12
55 x 10
65 x 8

T-Bar
80 x 12
90 x 10
100 x 8

Inverted Grip Low Rows
3 triple drop sets of 12 reps each, 120/100/80
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


Tonight is a rest day! I may go in and do abs and calves...hmmm....I will have to see what the day brings!


Well all, I am off for now! Hope you all have a GREAT day!!!
I leave you with a shot of yesterdays photoshoot!

'Till next time,
Keep pumpin' hard!!!
XOXO
Heather Lee