Hey Everyone~~~

It's Wednesday!!! And that means it's update night here!!! Be sure to check back later for the weekly updates for all you members!

Hope you are all having a great week...I am, and I had an awesome weekend... :~)

Saturday Elena came down, we did some shopping~though she didn't have the best of luck with that on that particular day though...I ended up going out to dinner Saturday night...Sunday was a family function~but I yapped about all of that in the diary inside the members section~~this little area is all about the training! LOL!!! So lets get to that!!!

Starting with my last chest workout...(and shoulders)
I had an awesome chest workout on Thursday....it's funny how my strength comes and goes in waves. When I was powerlifting last year, in my training I hit 265 in a meet on the bench~now mind you that was with a bench shirt on. Prior to that, the most I had ever benched was 225, and that was 5 weeks out from the 2003 USA's...I wasn't able to do it again~sure, I could with a bench shirt, but not RAW(without powerlifting equipment). Over the last few weeks I have really been focusing on my benching again, RAW~and I almost had 225 2 weeks ago~that is 2 big plates on each side for those of you not familiar with poundages...well Thursday night, I did it~for the first time in about 2 years...I was so happy I cannot even tell you!!! My chest was smoking!!! Here is the rundown...
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~Chest~

Bench
135 x 2 sets of 12(warmups)
185 x 8
205 x 1
225 x 1
185 x 8
135 x 12

Incline Hammer supersetted with Decline Hammer
90 each machine x 12/12
150 each machine x 8/8
180 each machine x 6/6

Pec Deck
supersetting full motion with partial reps
50 x 12/12
60 x 10/10
40 x 15/10

~Shoulders~

Standing Barbell Presses
55 x 10
65 x 8
45 x 15

One arm Side cable raises
3 sets x 12 with 25 pounds

Rear delt rope pulls
100 x 12
110 x 10
130 x 8 /drop/ 80 x 15

Front cambered bar raises
40 pounds x 8 reps x 3 sets

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I played hooky from training this weekend...Although I went in on Sunday afternoon and killed my abs.

Here is what I did...

Hanging leg raises
3 sets of 12

Decline leg raises
3 sets of 12

V-crunches
3 sets of 15

Rope Cable Crunches
120 pounds x 3 sets x 15 reps

Decline Crunches
Holding 25 pounds
3 sets x 12 reps

My abs are sore to the touch...still!! LOL!!

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And then Monday night was Back & Bi's....

Rack-deads
135 x 12
225 x 10
315 x 4 x 2 sets
225 x 10

Shrugs
135 x 2 sets x 12 reps

Wide-Grip Low Rows with inverted grip
100x 12
130 x 10
150 x 8/ drop/ 80 x 15

Bent Over Dumbell Rows supersetted with One-Arm-Dumbell Rows
2 sets of 12/12 with 40 pounders
1 set of 10/10 with 50 pounders

And for Bi's~

Cambered bar curls...
50 x 12
70 x 10
80 x 5/drop/50 x 8

Cable Hammer ropes
70 x 12 reps x 3 sets

Concentration curls
20 x 12/12 x 2 sets
25 x 8/8

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Big legs tonight!!!! Elena, Claudia and I!!! I was sooo sore last week!

And guess what~guess who just started training at my gym~REBECCA PHELPS! Marta saw her at the gym last night and recognized her from my site from my Girlfriends section~~so I think I will have another new person to train with! What are the odds of that. She said she moved to the area and picked a gym out of the phone book! Funny! She is amazing~her last meet was the 2004 APF Senior Nationals where competed in the 165 class...she hit a 562 squat, a 330 bench, and a 501 deadlift, totalling 1394, and taking first place and best lifter! Thats a heck of a total!!!

Well all, have to run!!!
Hope you have a great day!!
I leave you with some pics of my weekend...
ENJOY!

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