View Full Version : TheBaroness: Preparing for World Domination...
TheBaroness
08-11-10, 12:39 am
My journey actually began in January of this year. Here I am, 7 months later, still working hard, setting new goals, craving more each day. I have spent the last 3 weeks working away from home, still with the same goals in mind when I left home. To become stronger, achieve the physique I have always wanted, maintain my dignity, self-respect, and try to learn something new each day. Between my time to reflect on these goals, alone in my hotel room, I have managed to still make it to the gym, and maintain my diet and supplements. I thought maintaining my diet while being out of town would be difficult, and it wasn't. In fact I didn't realize that these goals are so much more. They have become my lifestyle of which I have made the world around me conform to. I live, eat and breath all of this. It's become so personal that I can't wait to see what is coming at me next.
rev8ball
08-11-10, 2:07 am
What you said is exactly it..... whatever our individual goals may be, and whatever environment we're doing it from, these are our lifestyles.
Looking forward to keeping up on your journey and watching your progress.
Best of luck.....
C.Coronato
08-11-10, 10:35 am
Welcome my man, you are in a good place for sure. What are your goals?
TheBaroness
08-12-10, 3:50 am
Thanks C.Coronato...
As of right now, my goal is be cut by the Olympia in September. I am a female, and this is all still a whole new world to me. I would consider this goal a long term one, since I do not plan on stopping after the O. I know that as I see the physical results and progression I have made in my workouts, I'm anxious to move on and set new goals, and see what the future has in store. I am definitely in a good place right now, and believe it will only get better.
TheBaroness
08-12-10, 4:29 am
Chest and biceps
DB flat bench 4x12 / 3 sets w/25's, 4th w/30
DB Incline 4x12/ 25's
DB flyes 4x12/ 15's
HS preacher 4x12/ 20lbs
21's 25lb
cable curls 25lb
Cardio
Bootcamp: 3min.crossramp,1min.step-ups,1 min abs. / 3sets
25 min. additional on crossramp
Post workout meal and supps. 6gEAA's,15gCHO's; 1/2 cup nf cottage cheese w/ 1 scoop dieters protien.
rev8ball
08-12-10, 4:36 am
Chest and biceps
DB flat bench 4x12 / 3 sets w/25's, 4th w/30
DB Incline 4x12/ 25's
DB flyes 4x12/ 15's
HS preacher 4x12/ 20lbs
21's 25lb
cable curls 25lb
Cardio
Bootcamp: 3min.crossramp,1min.step-ups,1 min abs. / 3sets
25 min. additional on crossramp
Post workout meal and supps. 6gEAA's,15gCHO's; 1/2 cup nf cottage cheese w/ 1 scoop dieters protien.
Looking good, B.... keep up the great work!
Welcome to this forum. Reading your intro post... you should fit right in =)
I will be tagging along for this ride; we all need support, cheers and critique at certain times!
Good looking workout, loving those 21's =) They burn like a mofo.
TheBaroness
08-13-10, 3:59 am
Shoulders, Back, Tri's
DB Seated Mil.Press- 4x12/ 25's
DB Lat.Raises- 4x12/ 10's
BTN DB extensions- 4x12 /30lbs
Rope Pushdowns- 4x12 /40lbs
Seated Rows- 4x12 /60lbs
Assist.Pull-ups- 4x12 /90
Cardio- 3min.cross-ramp/full incline. 1min. step ups, 1 min.sit-ups/3x's
additional 20 min. on cross-ramp, full incline, resistance to 7.
Post work-out meal- 2 lean beef patties drowned in Franks Red Hot Sauce
rev8ball
08-13-10, 11:36 am
Good stuff...... love the intensity. Keep it up!
good work! love the drowned patties =)
TheBaroness
08-14-10, 2:28 pm
Thrawn, You are absolutely right about the cheers and support. We all have our good and bad days, but either way, we have to keep going.Re: Franks, the BEST hot sauce ever on the acceptable list of condiments.Chicken and brocolli never tasted better. =)
TheBaroness
08-16-10, 2:04 am
Rev8- More intesity, soon to come! Back to the grind this week.
TheBaroness
08-20-10, 2:39 am
Shoulders
DB seated Military 17.5lb/ 4x12
Lat.DB raises 7.5lb/ 4x12
Upright rows 45lb/ 4x12
Machine Press 35lb/ 4x12
Shrugs,DB 30lb/ 4x12
Cardio-crossramp 3min/ step-ups, 1 min./ sit-ups 1min x3 each
Really out of sorts today... eating was off, energy low. Tomorrow will be better.
Even tho you were out of sorts: GOOD work! Nice workload =)
You kept at it, that is most important.
Those days happen to all of us. They SUCK, but they are part of the journey. You will not appreciate your good days until you have tasted a good badass offday =)
TheBaroness
08-22-10, 1:16 am
Shoulders / triceps
8-20-10
DB Rows 25lbs/ 4x12
Seated Cable Rows 60lbs/4x12
Assist.pull-ups 60/4x12
Close grip bench press-empty bar/4x12
Rope pushdows 45lbs/4x12
Bootcamp cardio
TheBaroness
08-25-10, 3:00 am
Monday 8-23-10
Super Set
DB Flat bench press 17.5lbs/ 4x15
Assisted Pull-ups 60/ 4x15
Super Set
DB incline bench press 15lbs/ 4x15
Close Parallel Grip pull downs 60lbs/4x15
Machine flyes- 30lbs/4x15
Machine Rows-60lbs/4x15
3x20 hanging leg raises / cable crunches
30 minutes cardio, cross ramp
TheBaroness
08-25-10, 3:19 am
8-24-10
Smith machine squats- empty bar/ 4x15
RDL's- empty bar/ 4x15
Super Set
Walking DB lunges 7.5lbs/4x15
Leg extensions 30lbs/ 4x15
Super Set
Kneeling kick backs 15lbs/4x15
Leg Press 25lbs/4x15
Stand Calf raises, smith machine 50lbs/ 4x15
Diet changes:
Carbs post work out only, protien all day, every day
Pre-work out- 3tbs l-carnitech, 6g EAA
Post work out- 15g CHO, 1 scoop whey protien,
Post work out Meal- tuna and brocolli
dieters protien in water, with a spoonfull of peanut butter.
Supplements: Animal cuts, Animal paks, Iso-stak
rev8ball
08-25-10, 11:05 am
8-24-10
Smith machine squats- empty bar/ 4x15
RDL's- empty bar/ 4x15
Super Set
Walking DB lunges 7.5lbs/4x15
Leg extensions 30lbs/ 4x15
Super Set
Kneeling kick backs 15lbs/4x15
Leg Press 25lbs/4x15
Stand Calf raises, smith machine 50lbs/ 4x15
Diet changes:
Carbs post work out only, protien all day, every day
Pre-work out- 3tbs l-carnitech, 6g EAA
Post work out- 15g CHO, 1 scoop whey protien,
Post work out Meal- tuna and brocolli
dieters protien in water, with a spoonfull of peanut butter.
Supplements: Animal cuts, Animal paks, Iso-stak
Looking awesome. Great way to start off the new program....
TheBaroness
08-29-10, 2:44 am
Missed a day, crammed 2 workouts into 1
Shoulders/biceps
Arnold Press 12.5lbs/ 4x15
Super set:
Lateral DB raises- 5lbs/4x15
Front DB raises- 5lbs/4x15
Super set:
Cable rear delt 30lbs/4x15
Upright rows 35lbs/4x15
Machine shoulder press 20lbs/4x15
DB 21's 7.5lbs/4x15
Super set:
DB BTN extensions- wrist wouldn't allow, substitute w/ skull crushers 4x15
Reverse preachers, wrist issues, used empty bar and did 4x15 curls
Rope pushdowns- 35lbs/4x15
Incline DB curls- 7.5lbs/4x15
Dips-70/4x15
Arms screaming profanities at me... screw weather alerts, I will paddle my ass to the gym if I have to next time.
Wrist is still healing, but really pissing me off. Need to work on strengthening both.
15g of CHO w/ Whey Protien, immediately after workout.
Post workout Meal-Chicken and brocolli
Ready to eat again
Big workout, WELL DONE!
Wrist problems can be pretty annoying, i hope you can get that under control quickly. I have had them myself about a year ago. I found a couple of small exercises that can be done in the gym and at home that helped very well in getting them back up to par.
If you want i can sent you pics/info about them.
rev8ball
08-29-10, 5:01 am
Missed a day, crammed 2 workouts into 1
Shoulders/biceps
Arnold Press 12.5lbs/ 4x15
Super set:
Lateral DB raises- 5lbs/4x15
Front DB raises- 5lbs/4x15
Super set:
Cable rear delt 30lbs/4x15
Upright rows 35lbs/4x15
Machine shoulder press 20lbs/4x15
DB 21's 7.5lbs/4x15
Super set:
DB BTN extensions- wrist wouldn't allow, substitute w/ skull crushers 4x15
Reverse preachers, wrist issues, used empty bar and did 4x15 curls
Rope pushdowns- 35lbs/4x15
Incline DB curls- 7.5lbs/4x15
Dips-70/4x15
Arms screaming profanities at me... screw weather alerts, I will paddle my ass to the gym if I have to next time.
Wrist is still healing, but really pissing me off. Need to work on strengthening both.
15g of CHO w/ Whey Protien, immediately after workout.
Post workout Meal-Chicken and brocolli
Ready to eat again
Lookin' sweet, and I know these workouts suck ass while low-carbing, so great job burning through it!
TheBaroness
08-29-10, 3:38 pm
Big workout, WELL DONE!
Wrist problems can be pretty annoying, i hope you can get that under control quickly. I have had them myself about a year ago. I found a couple of small exercises that can be done in the gym and at home that helped very well in getting them back up to par.
If you want i can sent you pics/info about them.
Thanks Thrawn.
Yeah, it is pretty annoying. No time to waste on this! I would appreciate any input you have. =)
TheBaroness
08-29-10, 3:45 pm
Lookin' sweet, and I know these workouts suck ass while low-carbing, so great job burning through it!
Thanks.. gratefull for the cuts and carnitech right now. That 15g of CHO's a day is such a tease,but I know it will all be worth it.
Alright, here are the photos. They are old and i took them in my backyard one day when someone else on the forum asked for them. Doesnt matter about the age, it all still applies. In the photo's you see me doing them with a small axe, but you do them with a short barbell too. Just load a small plate on one side, thats all you gonna need.
This exercise needs to be done high volume, low weight. Really get the blood flowing and burn it up. I did 4 sets of 25 reps for each of the three movements.
Remember, even tho its obvious: let your WRIST do the work. Keep it as stable and stationary as you can. Can be a bit hard with the sideways movement, but just focus and keep at it.
Hope it helps. If anything is not clear, shoot me a message. I am more then willing to make small vids of it. Maybe that would be easier to 'see'.
Movement one, weight goes forward and back.
http://i305.photobucket.com/albums/nn208/shrogran/Examples%20for%20forvm/DSC_0076.jpg
http://i305.photobucket.com/albums/nn208/shrogran/Examples%20for%20forvm/DSC_0074.jpg
http://i305.photobucket.com/albums/nn208/shrogran/Examples%20for%20forvm/DSC_0075.jpg
Movement two, weight goes sideways.
http://i305.photobucket.com/albums/nn208/shrogran/Examples%20for%20forvm/DSC_0077.jpg
http://i305.photobucket.com/albums/nn208/shrogran/Examples%20for%20forvm/DSC_0078.jpg
http://i305.photobucket.com/albums/nn208/shrogran/Examples%20for%20forvm/DSC_0079.jpg
Movement three, weight goes up and down, wrist is behind back.
http://i305.photobucket.com/albums/nn208/shrogran/Examples%20for%20forvm/DSC_0080.jpg
http://i305.photobucket.com/albums/nn208/shrogran/Examples%20for%20forvm/DSC_0081.jpg
http://i305.photobucket.com/albums/nn208/shrogran/Examples%20for%20forvm/DSC_0082.jpg
TheBaroness
08-31-10, 2:40 am
Super Set
DB Flat bench 17.5lbs/4x15
pull-ups 60/4x15
Super Set
DB incline bench 15lbs/ 4x15
Close Parallel grip pull downs 50lbs/4x15
Machine Flyes 30lbs/4x15
Machine Rows 50lbs/4x15
Cable Crunches 3x20
Hanging Leg Raises 3x20
cardio- 30 min
Pre workout- 3tbs carnitech, 6g EAA
Post Workout- 15g CHO, 1 scoop whey protien
Meal: egg whites w/ ground turkey , and Franks sauce.
Pretty decent day
TheBaroness
09-01-10, 2:20 am
8-31-10
45 min. cardio 6:15am
This evening:
Smith machine squats- empty bar/ 4x15
RDL's- empty bar/ 4x15
Super Set
Walking DB lunges -no DB's/4x15
Leg extensions 40lbs, 1st 2 sets, 35 last 2/ 4x15
Super Set
Kneeling kick backs 15lbs/4x15
Leg Press 45lbs/4x15
Stand Calf raises, smith machine 50lbs/ 4x15
Pre/during work out: 3tbs carnitech, 6g EAA
Post work out: 15g CHO, 1 scoop whey protien
Meal: Tuna and brocolli
Dieter's protien in water
TheBaroness
09-14-10, 3:02 am
--------------------------------------------------------------------------------
9-13-10
Super Set
DB Flat bench press 17.5lbs/ 4x15
Assisted Pull-ups 60/ 4x15
Super Set
DB incline bench press 15lbs/ 4x15
Close Parallel Grip pull downs 60lbs/4x15
Machine flyes- 30lbs/4x15
Machine Rows-60lbs/4x15
3x20 hanging leg raises / 35lbs cable crunches
30 minutes cardio, cross ramp
Good work, TheBaroness!
Keep it going and you shall dominate all you oversee =)
TheBaroness
09-15-10, 2:50 am
Smith machine squats- empty bar/ 4x15
RDL's- 10lbs/4x15
l
Super Set
Walking DB lunges -no DB's/4x15
Leg extensions 45lbs/ 4x15
Super Set
Kneeling kick backs 15lbs/4x15
Leg Press 90lbs/4x15
Stand Calf raises, smith machine 50lbs/ 4x15
Way to work them wheels =)
TheBaroness
10-12-10, 4:03 am
Week one, new cycle
10-11-10
Squats
Back squats- 3x4/ 30lbs
RDLs- 3x4/ 2 sets-40lbs, 1-50lbs
Bulgarian squats- 3x4/ 12.5lb DBs
Calf Raises-smith machine 3x8 /70lbs
Leg extensions 3x8/ 60lbs
Leg curls, cable 3x8/30lbs