Hey Everyone~

Hope you are all having a great week....
Tomorrow is Friday!! TGIF!!!

I am not sure what I have planned for the weekend. I hope it is going to be nice...I cannot even go by the weather reports lately~they have been so far off it is almost ridiculous.

Last night I trained legs with Elena and Claudia....we totally smoked ourselves!! Here is a rundown of the workout~~~

Squats
135 x 15 x 2 sets
185 x 12 x 1 set
225 x 12 x 3 sets
135 x 18 x 1 set

Leg Extensions
(single legged) 30 x 12 reps per leg, 40 x 10 per leg, 50 x 6 per leg, last set superseted with regular(both legs)

Hack Squats
(hitting the bottom of the machine~ass to the stoppers)
180 x 15, 180 x 20, 180 x 25

Lying Ham Curls
(supersetting both legs with single legged)
100 x 12 / 40 x 12 each leg
110 x 10 / 40 x 12 each leg
130 x 8 / 30 x 12 each leg

Butt Blaster
2 sets 100 pounds x 12 per leg

My knees have been bothering me the last few weeks...I am not sure what it is, but I don't think it's anything serious. However, as a precautionary measure, we decided to put our squat cycle on hold for about 3 weeks....we are training in the 200's right now, instead of the 300's as if we were on track.

I had a great back workout on Monday night too....
I did...

Rack-Deads (deadlifts)
135 x 12 x 2 sets
225 x 12 x 2 sets
315 x 8 x 1 set
185 x 15 x 1 set

Pull downs
90 x 12
110 x 12
130 x 10
160 x 6

Low Rows
120 x 10/drop/80 x 15
140 x 8 / drop/ 80 x 10
100 x 15

Pullovers
3 sets with 40 pounds x 12 reps per set

Dumbell Shrugs
50 pound dumbells x 3 sets x 12 reps per set


Training is going really well, as you can see...my goal is to get myself in better shape then I have ever been in~to have to size I had at the 2004 Nationals, and the conditioning I had at the 2003 USA's...that would, in my eyes, be me, in the best shape I could be in. And it WILL happen this year...mark my words...no more playing around~I want that Pro-Card this year!!! :~) And of course, you know I will be giving you guys the opportunity to follow my coverage in my site, in my Road to Atlanta!!!!! I have had my complete contest coverage for the last 2 years~the Road to Vegas 2003 and the Road to Dallas 2004~photos and my journal every week from 12 weeks out to contest time~that way you can see the transformation as I get ready for my show!

Well all, that's it for today...I have to go run and make dinner!!!
For those of you non-members, I leave you with a glimpse of this weeks updates!!! You can see I am a big ham!!!!!! LOL!

Enjoy!

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

Hey Eveyone~

It's finally the weekend!!! :~)...I love the weekends...but the weather is so crappy out~it is grey and raining~It has been so nice the last few weeks, but I guess we could use the rain. We were spoiled, that's all.

Anyway, I had a great Chest and Shoulders workout this morning...
Here's what I did...

~~~Chest~~~

*Pec-Deck, 3 sets of double drop sets, 12 reps drop to 10 reps, with 50,60,60 pounds, then using 30 for the drop

*Bench Press, 95x12, 135x12, 185x5, 225x1, 205x2

*Incline Hammerstrength, 90x12, drop to one arm at a time for another 8 reps per arm,next set 150x10/one arm 8/8, then to 170x8/one arm 5/5


~~~Shoulders~~~

*Standing Overhead Barbell Presses, 45x15, 65x12,75x8,85x6

*Supersetting Standing Alternating Dumbell Side and Front Raises, using 10 pounds, front then side, going immediately to the next set, no rest, for 3 supersets...10 pounds per arm.

*Rear Delt Rope Pulls,50x12,60x10,70x8

I had such a great pump, I cannot even tell you!!! I weighted about 159 this morning...I am trying to figure out what weight I am aiming at when I diet down this year.

Anyway, I was out last weekend and I found this GREAT Mexican resturant....It is a tiny little place about 30 minutes from my house...and for those of you who know anything about me, I love~I mean love~Bruce Springsteen....I love Bon Jovi~~~I am a true Jersey Girl~I love Jersey Music. But back to the story, I look above where we were sitting and there was as shot of Bruce, with the owner of the resturant, and our waitress~so cool!!! I knew that was a good sign. But this place~the food~it was incredible. It is sooo hard to find good Mexican in Jersey~there are a million chain resturants~but none of them are good...Then what was better~the margaritas~They were the, and I mean THE best margaritas I have EVER had...And Elena and I consider ourselves the conniseur's of the margarita world, LOL!!! :~) I have to take her there one of these days....LOL!!! She would totally appreciate it.

So, why am I telling you this....because I am going there again tonight...YUMMY!!! :~) So I will be a smiley happy girl tonight!

So off I go to get dressed....
I hope you all have a great Saturday night!!!!!!
I leave you with a few shots of Elena and I~The Two Margarita Conniseur's...in Bermuda last summer!!! :~) You can see the whole gallery in the members section if you haven't already...

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

Hey Everyone!

It's Thursday...Only one more day left in the work week!!!! I hope this weekends weather is as nice as it was last weekend! I am so done with the cold and ready for summer!

I had an awesome workout last night...Claudia wasn't able to make it down, but Elena and I managed to totally kick eachothers butts....

Here is what we did........
SQUATS
Warmed up with the bar 2 sets
2 sets of 135 for 15 reps to get warmer
185 x 12 reps
225 x 12 reps
135 x 20 reps

Stiff legged deads
4 sets @ 95 pounds at 20 reps each

Leg extensions
4 sets... set 1 was single legged extensions
set 2-3 were double legged
set 4 was a drop set

Leg press
20 reps @ 6 plates
15 reps @ 10 plates
10 reps @ 14 plates

Single legged curles super set with lying leg curls
set 1... 10 reps each leg on the standing leg curl super set with lying leg curl....10 reps , rest 10 seconds, 10 reps, rest 10 seconds 10 reps.Set 2-3- 10 reps each leg on standing then 12 reps lying

Butt Blaster: 2 sets of 10 reps each leg.....

We were SMOKED!!!!!!!

Plus we got to chat, since I have been bogged down playing catch up since being sick last week, and she has been working a lot....She even bought me some DOTS~I love DOTS~the candy~the stuff that gets stuck to your teeth when you eat it~mmmm, sooo good!!!!! She know I have a thing for the realy soft fresh ones~nothing is worse then stale dots, LOL!!!


Oh, and make sure you check out last nights updates....lots of candids and personal shots added in 3 new galleries~I love to give you guys a glimpse inside of what I do when I am not training!!! Over 100 pics added....I realize you want to see more then just professional posed and flexing shots, LOL!

Be sure to check out the new issue of Ironman Magazine if you haven't already. Lonnie Teper did a nice writeup on me, my plans for 2005, and the info for my new calanders for sale! Be sure to check out my store if you are looking for info on them! He always gives me so much coverage in Ironman~THANKS LT!!!

Well all, I have to run...Hope you have a great night!
I leave you with the pics of the day~these are from last nights workout...Enjoy!

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

Elena doing Stiff-Legged deads.....


Me from the back on Stiff-leggeds....



Setting up for leg extensions!



Elena and Marta~battle of the biceps!
I think Elena had a few years head start on development!

Leg Presses!

Big ole' butt blaster.....

Hey Everyone!!

It's Wednesday, the week is halfway over!!!! What weather we have been having in Jersey...it was 86 degrees here...crazy! The last 4 days have been unbelievable!!

I had an awesome back workout on Monday night....Legs tonight with Elena and Claudia...We are at the beginning of our squat cycle. Last year, I hit 535 on the squat after training, at my meet in May. Elena flew up with 500, and just bearly missed 540. Insane!!! I am not sure what we are aiming for this year, but I would love to get 600 under my belt! Claudia is our new addition to the crew this year...she has already hit a personal record of 340 with us....I can only imagine what she can do after a few more weeks of heavy training....BTW, you can see the videos & pics of the 535 squat in the members area if you haven't already!

So here is Monday nights BACK workout....

~Deadlifts...warmup with 2 sets of 135x15, working sets 225x12, 315x8, 275x10, 135x15
~T-Bar Row, 65x15, 85x12, 110x10
~Low Rows, 3 sets of 12 reps(weight varies depending on the cable used)
~Lat Pulldowns supersetted with Behind the Neck Pulldowns, 3 sets of 8,10,12
~Shrugs, 135x12 for 3 sets

Plus abs afterwards.

I was going to train chest last night but I painted my porch and was out in the heat and sun all day, so I decided to take the night off~I will hit my chest tomorrow night. My schedule is a bit messed up since I was out sick all last week~I am playing catch up now!

Well all, time to go get my last meal in before I train at 7:30.....I leave you with some pics of Elena and Claudia and I training legs a few weeks ago.

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

Elena giving Claudia a hand with her belf before her set!



Elena getting psyched up....



The 3 leg-ateers!!!!! LOL!



Me with 185 in the hole!

Hey Everyone!!!!!!!

Welcome to my new training journal!!!!
This is the latest addition to my website....

I wanted to have this for a few reasons. First, to be able to have a log for my members to follow my training! So many of you have asked for my workouts, and I find that including them in my diary in my members section makes the entry too long~plus not everyone wants to hear about how many sets and reps I do for every exercise! LOL!!!...I like to conserve that area to chat about life, what I am doing, and all that good stuff!!! This way, those who want to see what I do in the gym can come here, and those not interested don't have to! But, I will also chat about other things here from time to time...For those of you reading this who aren't members and haven't been into my diary section, I update that about 3 times a week on average, sometimes more. There have been weeks where I stop in and update it everyday. Last week I was sick, so I only got there once...but anyway, I keep it very active~And I post pictures with every entry. Sometimes candids, sometimes previews of my professional shoots. Sometimes lots of pics, and sometimes one or two!!! I like to give my members a look into my life...not just bodybuilding and powerlifting, but who I am, what I do. My friends, my hobbies....you get the idea! That is sort of like a bonus....we have our weekly updates on Wednesday nights, and then I have my daily entries!!

So this is the beginning of this new section!!! Hope you all enjoy it, members and non-members. And if you like what you see here and you aren't a member, think about joining....I bet you will like what you get. Over 6000 pictures, videos~you name it!!!

Tonight I train back...I will be in later or tomorrow to give you the rundown on the workout!!! For now, I leave you with a few snapshots~these sum up what I think about when I train~since this is my training journal!!! This is what it is all about!!!!!!! Bodybuilding, Powerlifting, and Strongman!!!!

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

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