Hey Everyone!!!!!!


Sorry I have been away for the last week~I have been really crazy! A few of my family members are moving to Florida and I have been helping them pack. They are closing on Monday and they had sooo much work to do!! We put a pretty good dent in it, so they should be ready by the closing!

My workouts have been nothing short of AWESOME!!!!!!!!!!! I feel the best I have in awhile. I haven't been this strong since training for my powerlifting meet last year. If this keeps up like this, I should be able to really pack on some good size before dieting down for the Nationals!

Let's start with the past week's workout....Most recent first!

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Last night was BACK!!!!!!!!!!!!!!!!!!!!!!!!!

Deadlifts
135 x 12 x 2 sets warmup
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1 (I missed this last week, and this week it went up easy!)
225 x 15


Wide Inverted Grip Low Rows
100 x 12
120 x 12
150 x 8

Bent Over Dumbell Rows
60 pound dumbells x 3 sets of 10

Behind the Neck Pulldowns Superstrict!!!
50 x 3 sets of 12

I had to get this done in 45 minutes~the pace was very quick, because my show was on....one of the many TV shows I am hooked on....24, on Fox. If you don't watch it, you seriously need to get to Blockbuster and get the first few seasons!!! What a show!!!!!!

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I took off on Sunday & Saturday, since I had to help move....However, Friday night was Chest & Shoulders...

Chest...

Bench Press
Bar x 15 (warmup)
135 x 12 (warmup)
185 x 5
225 x 1
235 x 1 ~THIS WAS A NEW PR(Personal Record)!!! I haven't ever done that RAW~I was able to bench 265 with a bench shirt in competition though!!!
185 x 8
135 x 12

Incline Dumbell Press
55 x 12
65 x 8
75 x 5

Pec Deck
45 x 3 sets of 12 / drop set/ partial reps x 12


Shoulders...
Smith Rack Shoulder Presses
95 x 12
135 x 8
155 x 6

Front Dumbell Raises
20 pound dumbells x 3 sets of 10

Side Cable Raises
20 pounds x 3 sets of 10

Bent Over Rear Delt Rows
20 pound dumbells x 3 sets of 10

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Wednesday night was BIGGG LEGS!!!!!!
We had one of the BEST workouts we have had in a very long time!!!
Can you say INTENSE!!!!

We seriously turned up the intensity level a lot ~~~It was Me, Claudia, Rebecca, and Bianca. Yes, Bianca wanted in on BIG LEGS, and ya' know what....She really hung well with us. I can say that I was REALLY proud of Bianca ...She has only been training for about 2 years, and she has accomplished lots!!! She has made some of the most dramatic improvements I have seen in anyone in a long time. Plus Rebecca has trained with us....She is used to training for Powerlifting. That is very very different from a bodybuilding workout. For those of you not familiar with Rebecca Phelps, she took first at the Senior Nationals in Powerlifting in 2004...she squats 600 pounds, benches 330, and pulled 500!!! AMAZING!!!!!! We are all going to have some really great workouts together! Claudia was rockin' too....her squat strength is growing every week. And Elena??? Well Elena STINKS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Yes, I said it. She sucks. Why you ask? Because she wasn't there. LOL!!! Just Kidding E!!!! She couldn't make it down cause she was meeting with her contractor who is doing work on her home. So no Elena!!! . She would have loved the level of intensity...she is a very competitive person and always steps it up a notch when surrounded by other intense people!

Heres the scoop on the agonizing leg workout......

Squats
135 x 2 sets of 15
185 x 8
225 x 3
275 x 3
315 x 5
185 x 15

Step Ups
95 x 12/12
135 x 12/12
135 x 12/12

One Legged Presses
180 x 12/12
230 x 12/12
250 x 12/12

Hack Squats to the stoppers
200 x 15 x 3 sets

Lying Leg Curls
supersetting 2 legs with one legged
130 x 12/ 40 x 12/12
for 3 sets

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And finally my arm workout!

Bi's/Tri's


Bi's

Standing Barbell Curls
70 x 12 x 2 sets
50 x 15 x 1 set

Dumbell Hammer Curls
30 x 12 x 3 sets

Incline Dumbell Curls
25 x 12
35 x 8/ drop/ 20 x 12

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Tri's

Close Grip Bench Press
85 x 15
135 x 12
185 x 8

V-Grip Pushdowns
70 x 12
90 x 10
110 x 8

Overhead Extensions
50 x 12 x 3 sets

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PHEW!!!!!!
Sorry to dump so much on you at once!!! I feel bad I haven't been by all week!!!

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I got back the shots from my photoshoot last Monday....the first shoot at the beach of the season. It was a wee-bit cold....about 50 and windy at the beach. I managed to suck it up and get about 400 shots. And of course I will give you guys a sneak preview here! Plus some of the shots from last weeks fantastic leg workout!!!

Well all, I have to run!!!!!
Enjoy the pics!!

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

PS....Remember, this training journal is meant for my workouts!!! I have another diary inside the members section that talks about lots more!!! Another reason to join if you haven't already!!! If you decide to join the site, shoot me and email and I will send you a free poster calendar or an 8x10!!!!!!!!!

BEACHY!!!And 160 pounds here!!!!!!!!!!!!





Spotting Bianca on her first set!

Step Ups!

Rebecca on 1-legged presses.....


3 amigos!