Tuesday, May 31, 2005


Hey Everyone~

Hope you all had a great Memorial Day Weekend!!!!!!! I sure did!!! It was non-stop all weekend!
What is Memorial Day really about??? Well we all know it is the unofficial start of the summer season...Celebrated with Parades, BBQ's, and Weekend trips...The holiday itself is really about remembering our fallen soldiers. Those who died to serve and defend our home. What began as Decoration Day in 1868, in honor of fallen Civil War soldiers, has evolved to become Memorial Day...an occasion to commemorate all Americans who died in military service to this country. With our country being at war now it also has a special meaning....Thousands of members of the U.S. Armed Forces will spend this Memorial Day serving around the globe.


Now back to business!!! Saturday was the Battle of the Badass...that was the Strongman Competition I wanted to compete in, except they decided not to have a womens division this year~so that wasn't possible. We still went to cheer on our friends competing....Kyle, who broke the record for the Worlds Strongest Teen, and our Powerlifting coach, Mike Miller, who holds the world record for the biggest squat in competition ever, 1200 pounds. They both did awesome, with Mike taking 2nd and Kyle taking 3rd, both in the same class. The events were such cool ones this time~I think I would have done great....The Atlas Stones, the Keg Squat and Deadlift, with the DL for weight and the Squats for reps, and the yolk walk and the axle press. Next time...I just have to find a meet around here with a womens division!

Then Sunday we just BBQ'd....and of course got in our Memorial Day Chest Workout!!!

Here it is....

BIG CHEST & SHOULDERS

Bench
135 x 2 sets x 12 warmup
185 x 4
225 x 1
235 x 1
145 x 15

Cable Crossovers
3 sets with 50 pounds x 12 reps

Wide Dips
3 sets of 12

Standing Overhead Dumbell Presses
40x12
50x12
60x8

Front Lateral EZ curl raises
25 x 3 sets x 12

Rear Delt Rope Pulls
100 x 12/80x15 3 drop sets


Well all....thats all for today!!!
I leave you with some shots from this weekend! ENJOY!!!

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

Mike Miller!

Me & Marta!



Ditto!


The atlas stone!

And in the finished position!


Kyle and the stones!



Our Labor Day feast & Marta!


Thumbs up from me!

Friday, May 27, 2005

Hey Everyone!

I just wanted to drop in and say
HAPPY MEMORIAL DAY WEEKEND!!!!!!!
It is the unofficial start to the summer so get out and enjoy yourself!!! I sure will be!

And it actually finally feels the way it is supposed to here! After almost 2 weeks of nasty cold weather and all day rain, it is sunny and almost 80 here!!! I needed the sun~you know when you start to feel really cranky and yucky cause it is nasty out all the time? Well that is me the last few days!

No training for me tonight so no training journal entry to write about today! But I still wanted to say HELLO!!!

Hope you all have a wonderful weekend!!
I leave you with the pic of the day~Bianca, Marta, and Me at my favorite resturant~this little Mexican Place not too far from my house...Enjoy!

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

Thursday May 26, 2005

Hey Everyone~

It's Thursday....only one more day left in the work week! Then finally it's the weekend!!!
And two weeks 'till I am going on vacation!!!! :~) I will be one happy girl! I am going on another road trip, via motorcycle, this time up thru Maine, and into Nova Scotia, Canada, and up to the Cape Breton Highlands! I cannot wait!!!!!! I just hope we get good weather or we will have to change our course...

What an awesome leg workout, again, we had last night! It was only me, Bianca, and Rebecca~Elena and Claudia couldn't make it down. We still kicked ass though!

Here's the rundown...

Squats
135x12 x 2 sets(warmup)
185x6
225x3
285x3
315x1
365x5
185x20(this KILLED!!!!!)

Inverted Leg Presses
180x12
270x12
270x8/100x15

Hack Squats
150x15 x 2 sets
100x20

Stiff-Legged Deadlifts
95x8narrow stance/8 wide stance x 3 sets

One-Legged Extensions
50 pounds, 2 sets, 12 reps per leg

And we almost lost Rebecca and Bianca last night~there were points they were both turning green~I was convinced one of them was going to puke~but they both stuck it out and made it thru legs no problem! I am feeling it today~and I am sure they are too!!!

Well all, I have to run!
Hope you have a great day! Make sure you check out last nights updates for all you members! I leave you with some pics from legs last night! Enjoy!

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


Me taking out 275.....



I give this workout 2 thumbs up!


Rebecca with 315 in the hole!


Me taking out 365!


Rebecca wrapping for her heavy set!


Psyching up!


Bianca on Hack-squats!

Me on hacks...

All smiles for a great workout!

Wednesday, May 25, 2005


Hey Everyone~

HAPPY WEDNESDAY!!
It's update night!!! Be sure to check in late this evening or tomorrow for this weeks updates!

I had a really good back workout last night. I normally do back on Monday, but the season finale of 24 was on~and it was a special 2 hour episode, so I decided to take the night off and train back last night instead. Since I have legs tonight, and I normally take the day before off to make sure I am fully recovered and strong, I opted not to do deadlifts and work on mostly cable pulls.

Heres the scoop!
~~~~~~~~~~~~~~~
BIG BACK & BI'S
~~~~~~~~~~~~~~~
BACK


Wide Grip Pulldowns
90x12
120x10
150x8

Wide Grip Low Rows
90x12
120x10
150x6

Close Grip Pulldowns
80x15
100x12
130x6

HammerStrength Rows
100x12
150x8
150x8


BI'S

Standing E-Z bar curls
50x12
60x12
70x10

Hammer Dumbell Curls
45's x 3 sets of 8/drop 25x10

~~~~~~~~~
Not the most grueling workout but effective!!!
And of course tonight I am going to do BIG legs...Elena, Me, Bianca, Rebecca, and Claudia!

So all, that's it for now....
Hope you all have a great day!

And of course I leave you with the pics of the day....these are only a sample of some of the shots
you can see inside the members section!! ENJOY!!!

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

Hey Everyone!!

HAPPY MONDAY!!!!!!The start of a new week...........

Let me first start off by saing CONGRATS to Elena's husband. He took first place at his show this weekend in the Heavyweight class, and he took the overall as well!!! He is onto the Junior's now!!!!

You can read all about my weekend inside my diary in my members section~check it out!
And for those of you who haven't ever taken a peek, I have been doing movie reviews for years now!!! This weekend I saw Star Wars Episode III ~~Revenge of the Sith....Wanna' see what I thought of it~check it out inside!!!

I had an awesome workout on Sunday~BIG CHEST!!!
I just bearly missed 240 on the bench. I hit 235 last weekend~Hopefully next week that 240 will be mine!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Here is my Chest and Shoulder workout from Saturday......

Chest

Bench
135 x 12 x 2 sets
185 x 6
225 x 1
240 miss
185 x 10
135 x 12

Wide Dips
3 sets of 12

Hammer Wide Presses
100 x 12
140 x 8

Hammer Incline Presses
140 x 12
200 x 10

Shoulders
Standing Military Presses
75 x 3 sets of 10

Rear Delt Rope Pulls
100 x 12
110 x 10
130 x 8

Upright Rows
75 x 12 x 3 sets

Tonight is BIGGGGGGG BACK!!!!!!!!!

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

The NY Pro was this weekend....I haven't seen pics yet, but here are the results..

Overall: Rosemary Jennings*


Lightweights

1) Rosemary Jennings*2) Jeannie Paparone*3) Fanny Barrios*4) Gayle Moher5) Guisy Caputo6) Susan Fancini


Heavyweights

1) Annie Rivieccio*2) Heather Foster*3) Maria Calo*4) Sarah Dunlap5) Colette Nelson6) Carmella Cureton7) Milly Pena8) Sarah Bridges

* Qualifies for the 2005 Olympia

Well all, I have to run...Hope you have a great start to the new week!

I leave you with some shots of this past weekend!
Enjoy!

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

First Place & Overall!!!!!!



Me & Marta at the show!

Hey Everyone~

TGIF!!!!!!!
The weekend is finally here. And what a long week it has been!!!

It is really crappy outside today, cool and rainy~but I can't complain because it has been so dry here. I can't remember a spring as dry as this one. We need the rain bad....

Tomorrow is Elena's husbands show...he looks amazing. He should really do well. A whole bunch of us are going up in the morning to see him~it is nice to have a cheering section when you are onstage...it gives you that extra bit of confidence hearing familiar voices when you go on. There is a whole mentality when you compete in Bodybuilding, when you step onstage. The most obvious thing that comes across is confidence. Confidence in yourself, in the way you look, in the way you present yourself to the judges and the crowd. I remember a few years back sitting in the audience at a show and watching a girl during her posing routine. Every time she turned around, she would put her hands under her glutes. Why??? Becuase she was obviously not confident in how she looked, in her development or her conditioning. And you know what??? If I noticed that, the judges sure did too....So, be prepared, and be confident. And if you do have flaws, draw attention to your stronger points by showing them off. Don't try to cover the weaker points by your hands or something....Don't do something as obvious as that that girl did. Big mistake. But anyway, I am rambling on now....LOL! I tend to do that!!!

I am trying to get my gameplan in my head as far as my training and offseason prep so when it comes time to get down to business and diet down for the Nationals, I am as ready as I can be!!! I want to have a balanced physique~I want to come in rock hard, like I was in 2003 at the USA's. AND I WANT MY PRO-CARD!!!!!

Speaking of Pro-Cards, tomorrow is the NY Pro....I believe that Colette Nelson and Sarah Dunlap are making their Pro-debuts there. I would have loved to see Gina Davis onstage as well but she had injured herself a few months ago and is still recovering. She should be back in no time though....

Well all, I just wanted to drop in and say Hello :~) !!!

Hope you all have a great start to your weekend...I will try to stop in and say hi either Saturday or Sunday, and speaking of Sunday, I am all excited~it is the season finale of my favorite show~Deadwood. And the season finale of 24 is on Monday. Geez....what am I going to watch when they are all over. All of the other shows I watch are off right now too...akkk!!!

But I am going off on a tangent again...
SO...

I leave you with the pics of the day for now. These are from my last photoshoot!


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

Hey Everyone~

Hope you are all having a great week!!!
I had an absoutley KILLER leg workout last night...We had a big group~~~~
Me, Elena, Claudia, Bianca, and Rebecca. But the more people we have, the more intensity we put forth~nobody wants to slack, nobody wants to fail. And we all motivate eachother so it all works out great!!!

Here is the rundown....

Squats...
135 x 12(warmup)
135 x 12(warmup)
225 x 6
275 x 3
315 x 3
340 x 5
135 x 15

Then we did one huge giant set for the rest of our legs...3 rounds of....

Leg Presses (6 plates total)
s/s
Hack Squats(2 plates total)
s/s
Lying curls(110 lbs)
s/s
Standing One-Legged Curls(79 lbs)
s/s
Butt Blaster(90 lbs)

We were all pooped!!!!!!!!!!!! That was truely a marathon workout, LOL!!!

Tonight I have BBIIGGG Arms! Or at least that is the goal....
Well all, I have to run~but I leave you with the pics from, last night!! Enjoy!

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


Spotting Claudia on 275....


Elena getting ready to take out 315....


Bigggg E!!!


Me spotting Rebecca on 315!


Smiling before 345....


Me wrapping Elena's knees before 340...


Bianca happy after her 155 set!


Look at the intensity on Rebecca!


Elena 10 weeks out from the USA's!!!!


The training crew...
Rebecca, Elena, Bianca, Claudia, and ME!!!!


Don't ask!!!!!
LOL!!!!!


My buddy~ we are still smiling despite the leg pain!!!!!!!


Me and Bianca after it was all over.......

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!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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!!!!!!

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

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

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

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

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

~~~
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

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

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

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

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!

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

Hey Everyone!

TGIF!!!!!!
So what do you all have planned for the weekend??? Anything good??? I think we are going to have crappy weather for the whole weekend~poopy! :~(

We had an awesome leg workout on Wednesday night...We have such good training chemistry~Elena, Claudia, and I!!! Always~and we manage to have a great time while doing it! We have more goofy pictures after training then we do of the real workout. It's actually quite funny. If you weren' t there to see the actual training and you just saw the pics you would think we goof off the entire time. I guess we are all just a bunch of hams!!!

We started off with squats...I felt really great on them this week, no more knee pain, no more aches....the rest of the workout was just smoking!!! We managed to totally kill ourselves, yet again!

Here's the scoop...
Big legs !!!!!!!!!!!!!!!!!!!!!!!!!!!!

Squats...
135x12
225x5
275x3
315x5
135x15

Step Ups...
75x12/12
95x12/12
125x10/10

Smith Rack lunges...
85x15/15
185x12/12
185x12/12

Leg Ext's...
one legged
70x12/12 x 3 sets

Lying leg curls...
110x12
130x10
130x10/drop to 1 legged/40x12/12

SMOKED!!!!!!!!!!!! :~)

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

Yesterday I went out for a ride on the motorcycle...What a beautiful day it was!!! Sooo nice. A bit nippy with the wind, but it was invigorating! That always relaxes me...takes every bit of stress and makes it go...Bye Bye!!! LOL!!! Funny how that works! I have always loved motorcycles. My Dad started taking me on the back of them when I was 5 years old. He even got me a dirtbike for my 13th Birthday! Funny how you grow up with somethings and they never get old!

Well all, thats it for tonight!
Hope you all have an awesome weekend in case I don't get to stop in over the next 2 days!

I leave you with some pics from Wednesday nights leg workout and a shot from yesterday! Enjoy!!!

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

Elena putting Bianca in a wicked headlock.
But why is Bianca still smiling??!!??


Me wrapping my knees before a set of squats....



Spotting Elena on 285...



Smith-rack lunges with 135...



Elena on leg-extensions...



Claudia looking intense!!!!



The 3 amigos..
The 3 Muskateers...
The 3 little piggies???

Me and Rebecca Phelps!! This is one strong girl people!!


By the Delaware Water Gap yesterday!

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...
~~~~~~~~~~~~~~~~~~~~~

~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

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

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!!

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

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

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

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