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Toni69
06-11-07, 5:57 am
Hello everyone.

I am back in the Uk after my wonderful 2 wks in NYC...my home, and I miss it already! The Bev Francis Atlantic States was a fantastic show and I am very pleased with my win and the experiance of it all. Doing a show, especially one of that magnitude, was a humbling experience for me and it also inspired and motivated me to be a better natural BB. I will always strive to improve myself, both physically and mentally within this challenging sport and lifestyle.

Every time one prepares for a show, the diet and training not only play these mindgames with you but it builds a better you in the longrun. You truly test your limits, taking them even further than you ever imagined you ever could. This show put alot of things into perspective for me as a natural female BB and I do consider myself an athlete...any serious BB should for that matter.

My gf never realized what it took to get your ass on that stage for the one day. My parents, who attended the prejudging, saw me the week before the show..saw my mood swings, the depletion process and the aggressive training style that was involved and could not understand what the purpose was until they saw me on that stage with the bright lights and the streaking tanner from sweating and trying to hit and hold my mandatory poses for the observing and oh so critical judges.

I admit, I have the itch to do another show...and I am going to try to stick to my agreement with myself of waiting until next year. I am eyeballing a November 2007 show in NY, but I will play it by ear for now. I want to give myself ample time to prepare properly and be in the best possible shape I can be. Vinny taught me many new things as far as dieting and training are concerned. I want to use what he gave me to my advantage. I want to win the whole show next show. In order for me to achieve this, I have to work extremely hard on my legs. Harder than I already was. If I feel come September that I am on the right track, than a Nov show in NY seems more realistic.

I love the whole dieting process, I love the stress, the pressure of getting ready for a show. I love the challenge and the unanswered question of who else is competing. This forces me to work harder to surpass any insecurities I may have in regard to my physique and my overall attitude and approach.

This new journey will be about my battle in getting my legs where they need to be for next show. I will also focus on putting on more muscle. I weighed in at the Bev Francis at 109 lbs. I was 101 lbs at my previous show in Germany. I managed to put on and hold onto 8lbs of muscle, which I had gained over the past year, with Vinny's help. I was the lightest female BB at this show; The other girls were weighing in at 118 and over!

I was still holding water the day of the show...mainly because I had my monthly friend that day..and that seems to be tradition for every show I do! Plus, I did not use any diueretics. I was completely clean and natural for this show.

I weigh 112 now...let's see where I go from here. I will post pics every now and then too. I may start this week with a few pics to show a starting point.
So, this new journey will be all about my leg training and progress, adding some mass on my back, get shoulders a bit more rounded and prominent, and keeping everything else balanced along with that.

So, come join me in my new journey, to a new Toni! ;)

violator
06-11-07, 7:04 am
Hey toni,

Congrats on ur victory in NYC, big ups. Ur an inspiration to us all & uve taught us loads aswell. Im sure ull be kickin ass again at the end of the year, i doubt ull b able to suppress the raging animal within u;) good luck with the new journey.

peace

Big Wides
06-11-07, 8:07 am
a new and improved Toni, didn't think that was possible. Welcome back and looking forward to as always to see the great gains that you make.

IRBS
06-11-07, 10:12 am
Congrats on the big win!!! Progression is the only way, kick some tail!!

Young&Hungry
06-11-07, 12:29 pm
This is gonna be interesting. Definately subscribed, go make some noise Toni!

BigBlueBear
06-11-07, 1:22 pm
Get'um Toni! I sure as hell gonna be watchin!

Fury317
06-11-07, 1:52 pm
Congrats again Toni! Ill def be following this one.

Toni69
06-11-07, 2:36 pm
Today I started on my normal routine of lifting and surprisingly, I have pretty much started where I left off before I began lifting lighter for show prep.
Vinny has recommended that I take it slow the next couple weeks and ease my way back in the heavy lifting game. This is because preparing for a show puts a whole lot of wear and tear on your body...your more prone to risk of injury right after competing. I will abide by his advice...I will add, I think Big V is under-estimated as far as his knowledge and experience in this BB industry is concerned.

I will be the first to make clear that V is one of the most real, down to earth, passionate and committed BB's I have ever met and he has some history behind his success. I will forever be in his debt for all the help he has given me..mind you, we worked together online and that is no easy task. I gave him a body to work with and if we started out sooner together, I would have been in better condition than I was.

I will always be loyal to Vinny as a friend and as my coach. I look foward to working with him again soon. Vinny Rocks!

Ok...last week I kinda did a light full body workout everyday all week, meaning a little bit of everything to get my body back in action and familiar with my normal training style. I also kept up with cardio..but not excessive. I am intaking more calories now..but not junk. I carb up mainly on oats, sweet potatoes, brown rice..but more of it throughout the day.

I am increasing my fats adding in more natural peanut butter, more lean meats and fish. I still tend to stay away from bread, pasta, most dairy products (not ice cream! haha), still leaning away from saturated fats when possible. I do not eat anything made of white flour or white sugar..just never was my style really. I do enjoy my animal snak and tri-o-plex bars.

Today was chest day and this is how it went:

Flat Bench Press:
4x135; 6 reps each

Incline DB Press:
40's 1x12
45's 1x10
50's 1x8
55's 1x6

Incline DB Flys SUPERSETTED w Pec Dec
30's 1x12
35's 1x10
40's 2x8
Pec Dec: 4x10; 50-60lbs, slow and holding in middle for good contraction

DB Pullovers SUPERSETTED with Dips (my bodyweight)
40's 1x12
45's 1x10
50's 1x8
Dips: 3x10

Cardio for 35min/ABS: 2 sets of 3 exercises back to back, no rest betw the 3 exercises...total reps: 100

PICS:
TONI NOW....I will post legs pics later this week.
This is a starting point for my new journey to a new and improved Toni!

http://i160.photobucket.com/albums/t167/tonigal69/Toni%20bulk/IMG_1480copy.jpg

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IRBS
06-11-07, 3:24 pm
Killer! Lookin strong. Go eat some ice cream...

The_Dude
06-11-07, 3:51 pm
Congrats Toni! Nice workout there and you're lookin great in those pics. Keep up the good work.

Toni69
06-11-07, 5:40 pm
IRBS..funny you mentioned the ice cream..last night, Im sitting on my couch watching Apocolypse. I had bought a tub of Breyer's Light Cookies and Cream ice cream, right. I am a side skimmer when I eat ice cream..meaning..I skim the sides, thinking I am eating less by not digging straight in for huge spoonfuls instead. Mind you, this works against me and this is why I stay away from ice cream. Keep in mind, I have not had ice cream in months; since before Feb 07.

I thought last night, I would treat myself to a bit and watch the movie. Well, I lost track because the movie is in subtitles, so I kept skimming the edges without looking, until a mountain of ice cream was left in the center. All I can say is that the tub served 14 servings and I must have eaten 10 before I finally noticed and put the dam thing away! I was adament about hitting cardio today....that was just not right! LOL

I cant be alone with ice cream..someone has to take it away from me..bottom line! LOL

Bam Bam
06-11-07, 6:05 pm
Dizam Toni you got some crazy delts on ya. You are doing a fantastic job. I will definately be checkin in. Lata.

Sir J-Werk
06-11-07, 6:12 pm
No doubt you will accomplish your goals over the course of this next year.... Looking through your new pics it is easy to see that the foundation you will be building upon is as stellar as ever, thanks inpart to your all or nothing work ethic.... What else can I say, Toni, that hasn't been said about you already? You have become a major player in this sport and continue to enspire many of us here, beginner and seasoned vet, alike.

Once again, we are very proud of you and will be waiting with baited eyes at what the future has in store for you.

Stay Strong, stay Focused, stay Animal!
Respect.

Nightshift
06-12-07, 3:46 am
Awesome pics!!! Everytime I look at them it's obvious why you brought home a victory! Can't wait to see what you have in store for legs this next year!!

hjayss
06-12-07, 4:10 am
CONGRATS TONI EAT UP YOU DESERVE IT..Bask in it. I have not had a good snak in close to four weeks come friday ice cream is on the list and mmmmmm donuts...I absolutely love the back I can not say it enough...everything else looks great though keep on pushing...

Toni69
06-12-07, 5:39 am
Inquiring minds wanna know...right? I do admit I am way happier with my legs now and they do seem to look better today then they did at the night show.

I will go here now because you guys talk a lot of crap on this forum about all kinds of things and I dont get offended...so, I know your all used to me by now and we can be real with one another...but let's face it, chicks have issues too. I had my monthly friend the day of the show and this caused me to really retain water by the night show once I started eating a bit more, after the pre-judging. Pre-judging, I was pretty dried out...but still holding water because I did not use any dieuretics prior to the day of the show.

So, I took these pics this morning, upon waking up, before eating breakfast. My upper is flat, but that's cool 'cause I didnt want to take pics after training today. This would have caused my legs to be pumped and would have made them look bigger. I am only going to post pics once a month..so this is my starting point. This is not showing off...this is for me and my progress as much as it may be for your entertainment..;)

Please keep comments strictly to my progress as far as training goes and maybe getting myself up to par to possibly compete again in Bev Francis' Eastern USA (NQ) November 3, 2007. I know I said I would wait a year..but I want to see how far I can get by Aug/Sept and if I have a shot at taking the show next time round as a natural female BB.

Here I am:

http://i160.photobucket.com/albums/t167/tonigal69/Toni%20bulk/IMG_1493copy.jpg

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Toni69
06-12-07, 3:45 pm
I am not going to get in the habit of posting everyday...just now, the beginning of getting back into my normal bulking routine and highlights here and there. My main focus will be leg training after this week of "active rest" post show.

Today:

Standing lat pulldown SUPERSETTED with Old Skool T-Bar Row (1 pie; bar in corner)
4x12...nice and slow..holding for good contraction..squeezing the back tight.

Wide Grip Seated Cable Row
4 sets; 12, 10, 8, 8 (80-110lbs)

Single Arm DB Row (50's) SUPERSETTED with Wide Grip Pull-ups (5x10)
3x10

Medium Grip Lat Pulldowns
3x10 (90-110lbs)
1x6 (120lbs, then dropsetted)

Bent Over Rows (95lbs)
3x12

Cardio for 35min/stepper and abs

ghost
06-12-07, 3:50 pm
awesome workout Toni...glad to see you are back around hun...

IRBS
06-12-07, 4:24 pm
Awesome work, I love "active recovery"!!!!

hjayss
06-13-07, 7:48 am
hell yeah only way you build legs like that...nice cut going on looks much better...nice uhhh house shoes...

Toni69
06-13-07, 11:49 am
Did nobody except hjyass notice my pics?^^^^

Ok, anyway..today was the infamous LEG DAY. Now, Boss told me to rest and train light for the next 3-4 wks, which, I am sort of doing. Its hard to resist getting back into the lifting game, but I am holding back as prescribed.

My workouts so far are not that strenuous, surprisingly since I have been pushing and pulling some decent weights again. Legs were rough today mainly because V had me stop leg training 12 days before the show. This rest was beneficial for the show, but at the same time, now I feel a significant decrease in strength, especially with squats. So, I took it easy and did one of my well-known "light" leg workouts. All I can say is I feel paralyzed from the waist down as I type this post..LOL..its all good right?

I decided to do quads and hams together today since it seems most of the bigdogs here train legs as such. I used to separate quads and hams thinking I would get a better workout for each muscle group by treating them as almost separate entities. Today, was really good. I have to say..I liked doing it all at once. It was exhausting and motivating...so this is what I will do twice a week...one day heavy, less reps (as I build up again) and one day light, high reps.

This is how it went today:

SQUATS (ATG!!...most def)
warmup
2 sets with bar for 20

65lbs; 1x20
85lbs; 1x15
95lbs; 2x15
115lbs; 2x10

SLDL's
warm up (couple sets with bar and 2-10's)

95lbs 3x15
115lbs 3x12

Single Leg Leg Press (2 plates) SUPERSETTED with Calves
4x15 each leg

Lying Hamstring Curls TRIPLESETTED with Leg Extensions and 4 sets Hyperextensions using a 25lb weight)
LHC:
40lbs slow; 1x20
50lbs slow; 2x15
60lbs slow; 2x12

LE:
45lbs 1x15
60lbs 2x12
75lbs 1x12
95lbs 1x10

3 sets each of ABB/ADD machines back to back..no rest between sets...80lbs each for 15 reps each.

Cardio on TM for 35min (4.0-7.0 incline at 4.0 speed)
100 reps on abs and stretching

ghost
06-13-07, 11:50 am
i noticed them!!!!!


great definition. ;)

Toni69
06-13-07, 11:51 am
LOL

IRBS
06-13-07, 12:49 pm
killer work!!!!

COLE
06-13-07, 12:51 pm
I noticed the legs and they look great!

Here is what stands out even more to me. All the pics you have posted thus far on your new journey are nothing like the old pics.

Here is what I noticed.

1. You are smiling in all the pics. (Confidence I can tell you see it in yourself even more now)

2. Standing tall with chest out. (Proud and you should be)

With the attitude your showing in the new journey I can tell that next year is going to be even better for you. I know how nervous and at times how you criticized yourself in disbelief. We all new you were going to do great and that you had it in you from day one on the Forvm. Its nice to gain trust and to know it is real. We were all right!!!

Well now you know you can do it and it shows and that is what is going to get you to be the best of the best. Although winning is not everything it is a big confidence booster and sometimes that's what pushes you harder. What means even more than winning is beating yourself and improving a little more each time you compete.

Good luck and Animal Strong on your New Journey.

Toni69
06-13-07, 1:08 pm
Cole that was really sincere of you and so sweet to say...I truly appreciate your post here. It means alot to me! Thank you! Dont you worry...I plan on rocking the stage again sooner than you think. November 07 is in my eyeshot. ;)

COLE
06-13-07, 1:17 pm
Cole that was really sincere of you and so sweet to say...I truly appreciate your post here. It means alot to me! Thank you! Dont you worry...I plan on rocking the stage again sooner than you think. November 07 is in my eyeshot. ;)

Awesome! November 07.............I look forward to seeing the outcome. Look out for Battle #2. "Toni's Revenge"

And you are very welcome!

Angst
06-13-07, 1:20 pm
I've been doing a lot of T-bar rows lately also to add more middle back thickness. Enjoy your active rest, I'm sure you can't wait to start training heavy again.
Also the pics looks good, since big Pun. said that we can't comment on your socks/footwear, I'll just be quite ; )

NPC Chicka
06-13-07, 1:29 pm
Don't tell her that her legs are good, when they are her weak point. Her legs ARE NOT good- her effort IS good. Her drive is good and her willingness to work on her legs IS good.

False praise isn't going to save her; constructive criticism that is direct, aggressive and to the point, will.

Toni knows what she needs to work on, and has good direction and solid help. So, over time her legs will become better, but right now, she has work to do.

So, Toni, my Mini- Rhino......... for your eyes on the prize in November, get to work.




NPC CHicka

COLE
06-13-07, 2:24 pm
Don't tell her that her legs are good, when they are her weak point. Her legs ARE NOT good- her effort IS good. Her drive is good and her willingness to work on her legs IS good.

False praise isn't going to save her; constructive criticism that is direct, aggressive and to the point, will.

Toni knows what she needs to work on, and has good direction and solid help. So, over time her legs will become better, but right now, she has work to do.

So, Toni, my Mini- Rhino......... for your eyes on the prize in November, get to work.




NPC CHicka


Toni knows for sure she needs to work on her wheels. She has mentioned it herself.

I still think her legs look great. Now "Great" now that can be looked at in many ways. They look great, but they do not look the best. Compared to several months ago they look "Great"!

I know Toni has her sights set on bringing up her legs and with the strong mind set she has I know she is going to do just that.

Improvement, what is in store. "Stay Tuned"

Big Rich
06-13-07, 2:31 pm
Rock on Toni...
I am looking forward to following the new journey!

Toni69
06-13-07, 2:59 pm
Let's not be too harsh on NPC Chicka's comment here, and this goes out to future posters as well. If you seen her pics, you would understand where she is coming from, especially when it concerns any competing female BB's.

Yes, my legs are my weak point and yes, they have come a long way from where I started, and yes, they need serious improvements, especially if I want to move up the BB food chain. I believe I have half a package...haha! I know once my legs come up to par that I can do some damage on the stage.
From a competing BB's standpoint, my legs ARE NOT where they need to be to compete on a stage with quality competitors...like the girl who won overall at my last show.

Yes, my legs are fine for a chick who likes to stay in shape and strong..but on the stage they are a vital part of the whole package. So, this is my main focus and concern. I will go about leg training as Vinny advises me and I will try new things to stimulate growth. Once the dieting phase starts again V may take a different approach since now he actually saw me in person and worked with me one to one.

I do appreciate all the positive comments and the encouragement. I know what needs to be done....its gonna be rough and frustrating I am sure, but I am driven. I want to get on that stage again and be that full package. If I cant make Nov. that's cool, I can be patient and wait a year....because the end result will be well worth it...at least I hope! ;)

Thanks everyone and stay tuned!

Nightshift
06-14-07, 3:13 am
Your leg workout looked really good! A sign of things to come I'm sure! Can't wait!

Toni69
06-14-07, 3:48 am
So, Vinny is very busy with his upcoming show..he is down to just a mere 3-4 wks and his diet is at the "high alert" stage...poor guy, I feel his pain. You know what, we love it..we complain to ourselves about it, in our heads, but we seriously love the whole show prep regimen and the end result of it all.

So, since he wants me to "actively" rest until he is done with his show, I am taking a different approach to leg training starting next week...monday.
Vinny gave me the go in this new idea and this new idea is coming from a super reliable source, one that I trust as far as BB is concerned.

It will go something like this for the next 3-4 weeks:

MON: LEGS
TUES: REST
WED: LEGS
THURS: REST
FRI: LEGS
SAT: REST
SUN: LEGS

I am still figuring out the exact plan..wil be back with more details. This is primarily set up for bringing up lagging or weak bodyparts.

Nightshift
06-14-07, 4:02 am
With this new split, will you legs have adequate recovery time? Or are you thinking of splitting the legs up like quads one day then hammies then calves?

Bam Bam
06-14-07, 4:15 am
Im hoping that is with a lot less volume..Id be fallin over by Thursday. I can see how this would be pretty effective though.

NPC Chicka
06-14-07, 11:03 am
Mini Rhino-

Sent you a PM for this one.

My immediate concern is your CNS- which will take a huge hit. But I like it......I really like it.





NPC CHicka

Toni69
06-14-07, 12:45 pm
Ok...I am hitting it as hard as I can without overdoing it because starting monday..my new leg workout is going to get all the attention for the next 3-4 weeks. I decided to use that leg split I mentioned earlier and split the legs into quads and hams.

First...shoulders today...KILLED IT!!!

Warm up
4 sets smith machine presses with quarters

SEATED DB PRESS
30's 1x12
35's 1x12
40's 1x10
45's 3x8

STANDING SIDE LATERALS (single shoulder)
20lbs 3x10
25lbs 3x6

ARNOLDS
25's 1x12
30's 3x8-10

CABLE FRONT RAISES w/ STRAIGHT BAR
3x10 for good burns

BENT OVER ONE-ARM CABLE LATERALS SUPERSETTED w/ BENT OVER SIDE LATERALS
3x12 each

PEC DEC as a finisher (single arm for rear delts) SUPERSETTED w/ SEATED OVERHEAD REVERSE LATERALS (20-30lb db's)
3x10
3x 12, 10, 8

100 reps on abs

cardio for 30 min

Sugarbutt
06-14-07, 1:02 pm
Okay, I gotta ask - what is an overhead reverse side lateral?? Is it like an overhand clap with weights??

IRBS
06-14-07, 1:05 pm
Killer work, as usual!!

Toni69
06-14-07, 1:19 pm
Okay, I gotta ask - what is an overhead reverse side lateral?? Is it like an overhand clap with weights??

This helps develop the side and rear delts and the traps.

You sit on a bench with a back...take a db in each hand and bring them overhead with palms facing each other. Then, like a fly, you bring the weight down, elbows slightly bent, palms up. Keep your bodt steady, back straight and tight uring the entire movement..let your shoulders do the work. You dont have to lock out at the top and dont go too far down when in the fly position. Let your shoulders bring the weight up and down, not your bi's!

I love this as one of my finishers.

Sugarbutt
06-14-07, 1:23 pm
This helps develop the side and rear delts and the traps.

You sit on a bench with a back...take a db in each hand and bring them overhead with palms facing each other. Then, like a fly, you bring the weight down, elbows slightly bent, palms up. Keep your bodt steady, back straight and tight uring the entire movement..let your shoulders do the work. You dont have to lock out at the top and dont go too far down when in the fly position. Let your shoulders bring the weight up and down, not your bi's!

I love this as one of my finishers.

I used to do these standing...I completely forgot about 'em...!

Maccabee
06-14-07, 1:25 pm
So, Vinny is very busy with his upcoming show..he is down to just a mere 3-4 wks and his diet is at the "high alert" stage...poor guy, I feel his pain. You know what, we love it..we complain to ourselves about it, in our heads, but we seriously love the whole show prep regimen and the end result of it all.

So, since he wants me to "actively" rest until he is done with his show, I am taking a different approach to leg training starting next week...monday.
Vinny gave me the go in this new idea and this new idea is coming from a super reliable source, one that I trust as far as BB is concerned.

It will go something like this for the next 3-4 weeks:

MON: LEGS
TUES: REST
WED: LEGS
THURS: REST
FRI: LEGS
SAT: REST
SUN: LEGS

I am still figuring out the exact plan..wil be back with more details. This is primarily set up for bringing up lagging or weak bodyparts.

That is the craziest most psychotic thing I have ever heard of... I LIKE IT LOL!!!! That is some crazy stuff Toni. Every other day to attack the legs. Your going to need a lot of food and sleep to back that up. I am sure you know that. Well good luck in bringing up your legs. Peace

Toni69
06-14-07, 2:47 pm
Let's just say I am both psyched and scared shit of how this will challenge me and beat me to the ground. I'm up for it though. I love to challenge myself physically and mentally. Where this idea is coming from, as I keep my sources a secret..haha...well, let me just say, I trust the source.

I want to exhaust all my options naturally over these next few months. Believe me, the "thought" has frequesntly crossed my mind that perhaps even as aggressive as I am when it comes to my workout ethics and training style, there may not be any hope for my legs to get any better...and yes, other things have crossed my mind as well. I wonder if this is why some people decide to go another route later on in their BB endeavors. Perhaps they too have tried to bring up lagging bodyparts and it was just hopeless, so...they moved on to another level of training. (need I say more??)

Needless to say, I am putting those thoughts aside now. I am going to bust my ass with this split over the next few weeks. I am not worried about my upper during these weeks because I know what my upper is capable of and thus far, is my whole half a package! So, my upper deserves a rest. Legs need some serious attention.

IRBS
06-15-07, 12:02 pm
Ok, this was it for..resting this sat and sun will be well needed to be able to hold up for the next 3 weeks of my new leg split.

My right wrist was tweaking a bit for some reason..so I didnt attempt to go too heavy. However, I made sure to keep my rests short and concentrated alot of isolation. My compund exercises were weaker slightly, so I went lighter in weight, higher in reps, but slower and more controlled in form.

Today went like this,

INCLINE DB CURLS (my doubles) SUPERSETTED w/ CLOSE GRIP BENCH
20's 1x12 (24 reps ea arm)
25's 2x10 (20 reps ea arm)
30's 2x6 (singles)

CGB
65lbs 1x20 (slow and tight)
85lbs 3x15

CLOSE GRIP PREACHER CURLS (EZ bar) TRIPLESETTED w/ LYING CROSS FACE TRICEP EXTENSIONS and SKULLCRUSHERS
55lbs 4x10; 15LB DB'S 4X10; 55LBS 4X10

STANDING BICEP CURL (wide grip; EZ Bar) SUPERSETTED w/ CABLE TRICEP PRESSDOWN (V-Bar)
55lbs 4x10
70-100lbs 4x12-15

CONCENTRATION CURLS SUPERSETTED w/ REVERSE CURLS
25LBS DB'S 4X8
35LBS 3X15

cardio on stepper for 30min


The superset queen!!! NICE JOB!!

IRBS
06-15-07, 12:03 pm
ok thats weird my post showed up before the post I was replying too..hmmm

Toni69
06-15-07, 12:21 pm
I may have been editing my original post while you were responding and we sent our posts at the same time...or off by a few seconds...haha!

Toni69
06-15-07, 12:51 pm
Ok, this was it for..resting this sat and sun will be well needed to be able to hold up for the next 3 weeks of my new leg split.

My right wrist was tweaking a bit for some reason..so I didnt attempt to go too heavy. However, I made sure to keep my rests short and concentrated alot of isolation. My compund exercises were weaker slightly, so I went lighter in weight, higher in reps, but slower and more controlled in form.

Today went like this,

INCLINE DB CURLS (my doubles) SUPERSETTED w/ CLOSE GRIP BENCH
20's 1x12 (24 reps ea arm)
25's 2x10 (20 reps ea arm)
30's 2x6 (singles)

CGB
65lbs 1x20 (slow and tight)
85lbs 3x15

CLOSE GRIP PREACHER CURLS (EZ bar) TRIPLESETTED w/ LYING CROSS FACE TRICEP EXTENSIONS and SKULLCRUSHERS
55lbs 4x10; 15LB DB'S 4X10; 55LBS 4X10

STANDING BICEP CURL (wide grip; EZ Bar) SUPERSETTED w/ CABLE TRICEP PRESSDOWN (V-Bar)
55lbs 4x10
70-100lbs 4x12-15

CONCENTRATION CURLS SUPERSETTED w/ REVERSE CURLS
25LBS DB'S 4X8
35LBS 3X15

cardio on stepper for 30min

Sir J-Werk
06-15-07, 3:29 pm
... And where do I get my super set cravings from again????? Awesome session Toni.

Stay Strong, stay Focused, stay Animal!
Repsect.

Bam Bam
06-15-07, 3:58 pm
Very nice arm session Toni. Im liking all the supersets.

firebeast
06-15-07, 4:39 pm
great workout. good show of common sense and humbleness recognizing the injury of your wrist and not pushing it. keep up the work and result will follow. peace.

hjayss
06-16-07, 3:26 am
This helps develop the side and rear delts and the traps.

You sit on a bench with a back...take a db in each hand and bring them overhead with palms facing each other. Then, like a fly, you bring the weight down, elbows slightly bent, palms up. Keep your bodt steady, back straight and tight uring the entire movement..let your shoulders do the work. You dont have to lock out at the top and dont go too far down when in the fly position. Let your shoulders bring the weight up and down, not your bi's!

I love this as one of my finishers.
Wish I would have saw this before....Gonna try next week...

Toni69
06-16-07, 3:35 am
Wish I would have saw this before....Gonna try next week...

Start with a light weight to get the feel for it first. I can use 30's but you can easily tend to throw in the wrong muscle groups when you start getting too heavy. Its a concentration exercise..like concentration curls and a great finisher. Be sure back is straight and tight, abs tight and breathe...inhale when starting, exhale when completing the movement.

Squeeze your shoulders at the top..when you come down, palms are up, dont put too much tension on bi's cause you will find yourself doing so naturally...use the upper back/rear delts to finish the movement and to help bring the weight back up.

Big Wides
06-18-07, 7:13 am
Ms. Toni and her knowledge of supersets and great work ethic. I am excited to see how your new leg split works out for you. Also, it has to feel great to eat every 2-2.5 hrs since you have been cutting down for, it seems like ages. and i like those overhead thingys that you were talking about earlier, might have to give them a try. keep up the soild work Toni

Toni69
06-18-07, 11:00 am
So, an interesting first day of my new leg split. When I went over my workout that has been "assigned" to me, I figured ok, easy peasy..the volume is a lot less that what I normally do and the rep ranges were about the same as far as what I have done in the past. Well, low and behold...by the time I got to the leg extensions, I could barely walk..so I must have done something right!I really focused and concentrated on the quads today. I worked really hard and it was tougher than I thought it would be...looking foward to what's in store!

Here is how it went:

LEG PRESS (narrow stance; feet together)
4 plates 1x20 (warming up)
5 plates 1x20
6 plates 1x15
8 plates 2x15

SQUATS (wide stance; deep and controlled movements)
135 lbs 4x8
dropped to 95 lbs to failure right after last set

LEG EXTENSIONS (slow and controlled; held at top for good couple seconds and for tight contractions)
45 lbs 2x15
75 lbs 1x10
90 lbs 1x8
105 lbs 1x6

Now, I know I am going to get yelled at, but even though I couldnt walk after finishing legs, I had to hit chest. I had finished legs in less than an hour and I just didnt have anything else to do and didnt want to go home...sorry for anyone in particular reading this now.

FLAT BENCH DB PRESS
30's to warm up 2x15
40's 1x12
45's 3x12

INCLINE DB PRESS
40's 1x12
45's 1x12
50's 2x7

PEC DEC
3x12 (held at center for good contraction, then released slowly)

I felt really good at this point..even legs let up a bit..just numb as I walked to the stair climber. I made it to about 15min on the stairs feeling good, had a good speed going, sweating, legs felt pumped..then my legs started shaking and throbbing and the 2nd half of climbing those stairs became brutal! I finished though and when I got off that dam thing, I surely could not move for a few minutes.

I practiced my routine from my last show for about 15min to get the HR going and also because I was asked to guest pose here in the UK for the U.S. Armed Forces Show this saturday evening. This was my first show that I had won last year. Troy Brown is the actual worthy guest poser, so I will get to meet him, which is awesome.

Im not dieting, just keeping the diet clean and I will deplete water like I do for a show the day and night before and go zero carbs wed, thurs, friday (also judging in the mirror how I look each day, then slowly add some carbs sat...like sweet potatoes). I should be fine...I feel great...so far!

Did some stretching and 100 reps on abs..called it a day!

Tomorrow...supposed to rest then hams and cardio on wed....later!

NPC Chicka
06-18-07, 11:16 am
Child-

Give this time...........you won't be able to "do chest," if we hit this right.......

If you have spare energy, up the weights some. LOL




NPC Chicka

Toni69
06-18-07, 11:17 am
Child-

Give this time...........you won't be able to "do chest," if we hit this right.......

If you have spare energy, up the weights some. LOL




NPC Chicka

Dam! See...Im being watched! Yes Maam! God she is good! LOL

IRBS
06-18-07, 12:10 pm
Hahaha!!! Wow, you gotta be on point now!!!

Nice workout!!!

eblnyc
06-18-07, 12:15 pm
nice volume on legs.i know how it is for us women.all the fat right on your thighs and butt. men do legs there like tree trunks.i hate that!

Sir J-Werk
06-18-07, 1:11 pm
Dam! See...Im being watched! Yes Maam! God she is good! LOL

Your gonna be in trouuuuuuble! Nah nah nah nah nah!

Stay Strong, stay Focused, stay Animal!
Respect.

Sugarbutt
06-18-07, 3:07 pm
What's your rest like between sets and exercises for that leg stuff??

Toni69
06-18-07, 5:49 pm
What's your rest like between sets and exercises for that leg stuff??

Today, I did not take long rests at all between sets and I usually don't in general...1 min between each set...except squats. I rested a bit longer between sets for the squats since I had already done leg press and it had been a while since I hit squats with 135. I wanted each set to count and I also wanted to get 8 reps for each set with total control, using mostly quads when I pushed upward.

Considering this was alot less volume than I normally used to do, my quads are fried right now.

Looking foward to wed...hams!

I am eating alot more too, for such a leg split, I have to. My diet remains pretty clean...just more good, solid carbs (sweet pot, oats, brown rice, dry beans, never canned for me) more often, more fats such as salmon, lean beef, chicken, turkey, almonds, cashews, natural peanut butter). I eat small meals every 2-2.5 hours so Im not feeling so full meal to meal and I keep myself fueled for recovery.

We will see how I hold up over the next couple weeks..everything is always great in the beginnning cause your psyched and all over doing something different, however once your body starts realizing the beating your giving it, well...that will be the true test of will...time will tell.

"Don't think about how weak you are — think of how strong you're going to be."

Grond Al-Ghoul
06-18-07, 6:00 pm
My diet remains however once your body starts realizing the beating your giving it, well...that will be the true test of will...time will tell.

"Don't think about how weak you are — think of how strong you're going to be."

From what Ive seen from your pictures at the beginning of this post, you already have the will within you to face and defeat any obstacle in your way. Tear 'em up.

Maccabee
06-18-07, 6:39 pm
Since your going to be demolishing your legs every other day are you going to do anything different with your diet and sleep. Basically what I am asking is are you going to eat more and sleep more, or just continue doing what your doing now?

Bam Bam
06-19-07, 12:06 am
Wow Toni sick sick sick. That split is crazyyyy. Should give you the results you are lookin for tho and then youll be unstoppable..

Nightshift
06-19-07, 12:21 am
Great first day here Toni! Keep you eye on the prize.....cause it's only gonna get tougher, day after day, obstacle after obstacle! Keep focused and stay strong!

NPC Chicka
06-19-07, 1:50 am
Remember-

The true "testament" to how hard someone works ( and how dedicated they are) is how hard do they work when NO ONE is looking.........?

Not Vinny keeping tabs on ya, not "anyone" else, not the board........but you and your will. Your vision is what you answer to, and if you cheat your vision, you cheat yourself.

This is perhaps the ONLY thing in life where the end result ( finished product) is determined by you.


Now, back to work.



NPC CHicka

Toni69
06-19-07, 3:07 am
Remember-

The true "testament" to how hard someone works ( and how dedicated they are) is how hard do they work when NO ONE is looking.........?

Not Vinny keeping tabs on ya, not "anyone" else, not the board........but you and your will. Your vision is what you answer to, and if you cheat your vision, you cheat yourself.

This is perhaps the ONLY thing in life where the end result ( finished product) is determined by you.


Now, back to work.



NPC CHicka

Oh, I know your watching Ms. NPC CHicka! However, you are absolutely right and I understand. Thank you..one of the things I admire and respect most about you is not just your expertise in this industry and your whole attitude in general, but your candid honesty. Not many can just come out and say "it" without being totally overwhelming or overly arrogant. With you, what you see is what you get...but what you get is real and down to earth and totally sensible and approachable.

"If you truly want honesty, don't ask questions you don't really want the answer to”...Our lives improve only when we take chances - and the first and most difficult risk we can take is to be honest with ourselves.

hjayss
06-19-07, 3:23 am
Remember-

The true "testament" to how hard someone works ( and how dedicated they are) is how hard do they work when NO ONE is looking.........?

Not Vinny keeping tabs on ya, not "anyone" else, not the board........but you and your will. Your vision is what you answer to, and if you cheat your vision, you cheat yourself.

This is perhaps the ONLY thing in life where the end result ( finished product) is determined by you.


Now, back to work.





NPC CHicka
I like the way you put that..

Toni69
06-20-07, 11:21 am
HAMS AND CARDIO

Ok...so today my legs were even more sore than they were yesterday and I was beginning to think I would not be able to pull off this workout, but I was never one to cheat myself of a solid wo, so onward I went.

Got to my usual gym and low and behold some military dude there tells me its closed today. This gym is open 24hours on base! Apparantly, we finally got in a new smith machine and a couple other cool ass machines so he was putting them all together. I drove off to the other base, an hour away from my house. I had to bust ass and get through this wo fast 'cause I had to be back in time to pick J up from school...this was not a wo to rush through, that is for sure..especially with already sore ass legs to begin with!

So, I took shorter rests between sets and suprisingly, it went really well. I know this week is like initiation week for me. I am breaking myself into a new training program and a new diet. Its hard for me to get down all these meals every 2-2.5 hrs when I have been so routine these last months eating every 3 hours. Getting in that extra meal is difficult, but I know my body will adjust soon enough. Afterall, since when do I ever turn my nose up at food?

Here is how it went today:

LYING HAMSTRING CURLS (1 min rest betw sets; slow and controlled) SUPERSETTED WITH SEATED TOE PRESSES for fun
warmed up 40lbs 2x20
50lbs 1x15
60lbs 1x12
70lbs 1x10
80lbs 1x 7.5...yes..I barely got 8. Got stuck midway, so I held it there for a few then released slowly before my hams gave out on me.

SLDL's (40 sec rest between sets..except when I went up to 135..I rested 3 min after the last set of 115..then hit the 135, with 40 sec rest betw the 2 last sets).
warmed up 95lbs 2x10
115lbs 3x10
135lbs 2x10 then dropped to 95lbs and went to failure (for fun)

LEG PRESS (Feet at very top of pad)
Now, I had to do this on the leg sled actually cause the leg press at this gym..well, it already vertically challenges me as it is..I will leave it at that!
I have never positioned my feet like this before, where my toes were hanging off the top pad and let me tell you...my hams were burning so bad..and I liked it!

warmed up first to get a feel for this and to make sure I was positioned correctly. (1 min rest betw sets)
100lbs 1x12
115lbs 1x12
130lbs 1x12
145lbs 1x12

HYPEREXTENSIONS (with weight..just 10lbs for now)
I thought I would breeze through this but midway through the first set, I was really fighting for those last reps..trying not to use my lowback and concentrated on the glutes and hams to do most of the work.
4x15 (held at top for a couple seconds for a good butt and ham squeeze; a bit longer rest betw these sets, they really killed me!)

Elliptical for 30min (level..4, 6, and 8)

Goodbye Toni..I am dead to the world now! I am dreading quads on friday..just wait to see what the hell I have to do that day! Im still debating whether I can pull this off for the next three weeks! LOL

Nightshift
06-20-07, 11:46 am
Good Job Toni!!! Just remember, your competetion will be pulling out all the stops, so keep banging through those crazy leg workouts and you'll reap the rewards!

eblnyc
06-20-07, 12:20 pm
you can do anything you put your mind to. dont let doubt creep into your mind. that wiil fuck you up.

Toni69
06-20-07, 3:38 pm
All I can say now is that I cannot move for shit! I was on the couch watching a movie with my boy...just laid there like a lump. When I had to get up, I nearly fell over then when I managed to get my steps to move in a somewhat foward motion, I thought I was going backwards! I must be doing something right! God I hope this works, cause my legs are certainly stunned! hahaha!

IRBS
06-20-07, 4:25 pm
All I can say now is that I cannot move for shit! I was on the couch watching a movie with my boy...just laid there like a lump. When I had to get up, I nearly fell over then when I managed to get my steps to move in a somewhat foward motion, I thought I was going backwards! I must be doing something right! God I hope this works, cause my legs are certainly stunned! hahaha!


Best feeling in the world!!!

Sir J-Werk
06-20-07, 4:55 pm
Sister, you definitely have a lot of heart to be doing what you are doing....

Stay Strong, stay Focused, stay Animal! ... You little rhino, you. ;)
Respect.

Toni69
06-21-07, 3:11 am
Sister, you definitely have a lot of heart to be doing what you are doing....

Stay Strong, stay Focused, stay Animal! ... You little rhino, you. ;)
Respect.

Well, I have to try this..I have a goal and that is to compete in the Arnold as a natural one day (maybe 2009??) and I need the legs to even stand next to those other competitors in a lineup. I do have the itch to compete again and my eye is set upon this Nov show. However, I am willing to suck it up if my legs are not up to par and wait, giving myself more time to be up to par for the comp. Arnold took a year off just to focus on his legs...if he can do it, so can I!

Its not about being a trophy hunter either. Trphies are great, but they do not represent who I truly am and how passionate I am about my BB endeavors. I enjoy competing and being on that stage. I enjoy the diet, the routine, the discipline and the mind games the whole process play on you. It makes me more self confident, I learn new things about myself each time I prep for a show and I meet wonderful people with loads of experience and information that help me along my journey to being a better BB.

I will do whatever it takes to get the things I want and I want to be on that stage again, but only when my legs are where they need to be, where they should be!

I will be obsessive about it and I will be even more critical and hard on myself until I feel worthy enough to compete with women such as the one who took overall at the Atlantic States. I honestly feel we had comparable uppers..and although she was thicker than me..I feel if I had the legs..it would have been a tough call for the judges to make. Of course presentation accounts for a lot and I will work on that as well.

No great achievement is possible without persistent work.

“Permanence, perseverance and persistence in spite of all obstacles, discouragement, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.”

Sugarbutt
06-21-07, 5:33 am
Have you tried a ham/quad split before with success?? I'm definitely gonna be watching for tips on this one...that leg workout looks freakin' insane - and fun! =)

Toni69
06-21-07, 5:53 am
Have you tried a ham/quad split before with success?? I'm definitely gonna be watching for tips on this one...that leg workout looks freakin' insane - and fun! =)

This is a new split and its continuous like this for the next 4 weeks; just legs, eat and rest. I am training legs every other day for 4 weeks straight. Each week, I will get stronger and I will increase my weights..rep ranges will vary. I tend to get strong fast so I am not worried about being able to hold up to this new training program.

In example, with chest I can easily use 45's on incline db presses and get 12 reps...I can also use 40's on db flys. Being I dont have a partner, this holds me back from going heavier and it is frustrating cause I hold back when I know I can do it..I just dont want to take the chance of using heavier weights without a reliable spot. The very last thing I want to do is injure myself and since my back issues are an issue of the past, I am thankful that I have not had any serious injuries that negatively affect my training...as of yet. I always train smart and manage to get stronger.

I have been splitting quads and hams for a while, however keep in mind, both muscle groups were trained once a week. This new split is every other day, alternating between the two. By the time my second quad day (fri) comes round, my quads are still sore from mon and my hams are killing from wed.'s wo.

Time will tell....

Toni69
06-22-07, 11:09 am
Let's just say I am glad this wo is OVER! LOL

I was debating on doing this today since I was asked to guest pose tomorrow night at a BB show here in the UK..the U.S. Armed Forces Show (Ultrabodies). IFBB pro Troy Brown will be there too and yes, I will post pics and a vid if I can of my routine. So, I didnt go too heavy but I made sure each set hurt and burned like hell.

Today was interesting...finished in about 30min than did cardio on the stepper.

HACKS (as far down as the machine could go; 1 min rest betw sets)
warmed up 2x15 (with weight of the machine, about 80lbs)
1 pie 1x12
1 pie plus 1 quarter 1x12
2 pies 3x10

WALKING BARBELL LUNGES (just the 45lb bar); 4 rounds for 30 yards each
1 min rest between sets

LEG EXTENSIONS (rest pause method; about 20-30sec rest betw sets))
60lbs 1x15
75lbs 2x15 (I had to drop down after this last set..rest pause with this weight was very challenging for me for 15 reps again)
45lbs to failure

cardio for 35min...practiced posing and routine as well.

IRBS
06-22-07, 11:13 am
Let's just say I am glad this wo is OVER! LOL

I was debating on doing this today since I was asked to guest pose tomorrow night at a BB show here in the UK..the U.S. Armed Forces Show (Ultrabodies). IFBB pro Troy Brown will be there too and yes, I will post pics and a vid if I can of my routine. So, I didnt go too heavy but I made sure each set hurt and burned like hell.

Today was interesting...finished in about 30min than did cardio on the stepper.

HACKS (as far down as the machine could go; 1 min rest betw sets)
warmed up 2x15 (with weight of the machine, about 80lbs)
1 pie 1x12
1 pie plus 1 quarter 1x12
2 pies 3x10

WALKING BARBELL LUNGES (just the 45lb bar); 4 rounds for 30 yards each
1 min rest between sets

LEG EXTENSIONS (rest pause method; about 20-30sec rest betw sets))
60lbs 1x15
75lbs 2x15 (I had to drop down after this last set..rest pause with this weight was very challenging for me for 15 reps again)
45lbs to failure

cardio for 35min...practiced posing and routine as well.

Pretty good for not wanting to do that workout, haha. You'll get more applause than Troy Brown, no doubt!!!

Big Wides
06-22-07, 11:38 am
yeah after your leg workouts this week i would have been crying. way to push through those leg workouts this week Toni and have fun at the show

hjayss
06-23-07, 12:58 am
Let's just say I am glad this wo is OVER! LOL

I was debating on doing this today since I was asked to guest pose tomorrow night at a BB show here in the UK..the U.S. Armed Forces Show (Ultrabodies). IFBB pro Troy Brown will be there too and yes, I will post pics and a vid if I can of my routine. So, I didnt go too heavy but I made sure each set hurt and burned like hell.

Today was interesting...finished in about 30min than did cardio on the stepper.


WALKING BARBELL LUNGES (just the 45lb bar); 4 rounds for 30 yards each
1 min rest between sets

LEG EXTENSIONS (rest pause method; about 20-30sec rest betw sets))
60lbs 1x15
75lbs 2x15 (I had to drop down after this last set..rest pause with this weight was very challenging for me for 15 reps again)
45lbs to failure

cardio for 35min...practiced posing and routine as well.
do you have any difficulty keeping your form on walking lunges...standing in place is the only way I can keep my form...unless I like use the stairs...

Toni69
06-23-07, 3:25 am
I didnt have any problems yet, because the weight was manageable. I even turned corners! LOL..I normally did them standing in one spot too, alternating legs or getting 15-20 reps with one leg, then going on to the other. I have done them on the smitty, which is also killer.

I liked walking with that bar..I became comfortable with it. Next week, I will add weight now that I know what to expect and how to control the movements. Once you start adding weight, it does become more challenging. I dont have a spot or a partner, so I am training smart by adding weight slowly, then when I am in total control..I will add more.

All I can say is now, right under my ass and the sides of my butt are getting sore and tight and my quads right above my knee to the tear drop is aching and tightening up as well.
Could it be? Its working already?? My quads actually do look better now, especially when I first wake up. I could flex them and see and feel harder quads! Time will tell, but I am loving this new split. My hams are only slightly sore from last workout so I guess that means I am recovering pretty well.

Must be all that natural peanut butter I am eating on my chicken breast and in my oats!
Until tomorrow....hams again!

NPC Chicka
06-23-07, 12:13 pm
Here's to the lady who's forging her own way, one day at a time.



"IF"

If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you
But make allowance for their doubting too,
If you can wait and not be tired by waiting,
Or being lied about, don't deal in lies,
Or being hated, don't give way to hating,
And yet don't look too good, nor talk too wise:
If you can dream--and not make dreams your master,
If you can think--and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you've spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build 'em up with worn-out tools:

If you can make one heap of all your winnings
And risk it all on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breath a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: "Hold on!"

If you can talk with crowds and keep your virtue,
Or walk with kings--nor lose the common touch,
If neither foes nor loving friends can hurt you;
If all men count with you, but none too much,
If you can fill the unforgiving minute
With sixty seconds' worth of distance run,
Yours is the Earth and everything that's in it,
And--which is more--you'll be a Man, my son!


--Rudyard Kipling

NPC Chicka
06-23-07, 3:19 pm
"Myself"


I have to live with myself, and so,
I want to be fit for myself to know;
I want to be able as days go by,
Always to look myself straight in the eye;
I don't want to stand with the setting sun
And hate myself for the things I've done.

I don't want to keep on a closet shelf
A lot of secrets about myself,
And fool myself as I come and go
Into thinking that nobody else will know
The kind of man I really am;
I don't want to dress myself up in sham.

I want to go out with my head erect,
I want to deserve all men's respect;
But here in this struggle for fame and pelf,
I want to be able to like myself.
I don't want to think as I come and go
That I'm bluster and bluff and empty show.

I never can hide myself from me,
I see what others may never see,
I know what others may never know,
I never can fool myself- and so,
Whatever happens, I want to be
Self-respecting and conscience free.



- Edgar Guest

Toni69
06-23-07, 7:51 pm
I wish I had read your posts before I did my guest posing today for some extra motivation. Regardless, I had a great time and I looked good and I pysched myself out as I prepped backstage, in my zone with my Ipod. I did my guest posing spot pretty flawlesly...one or two slips..LOL..cause that's Toni for ya, but I covered them up. You will see in a pic or two that my son shot, where I did kinda mess up and I have that smile on my face like...crap!, but who cares, I was having fun and so was the audience! Oh..BTW...I was sore as hell during this routine too! LOL

OK, Let's start from the beginning, because this wears a bit on me now. The night began with the other half tagging along and making it clear the whole day that I needed him at that show more than he needed to see me at the show. He applied my color and set up the video and pretty much sulked the whole way through it; just sat there like a lump with a face.

He made me feel so guilty about performing and pretty much made me feel worthless right before hitting the stage...making comments and faces. Ok, I blew it off. I was the first one up, so I had to set the mood for the show. On that note, I wasnt going to let the audience down because my husband didnt want to be there. I felt great, thought I looked great considering I am not dieting except for eating clean all week and depleting water yesterday.

I did my thing, and it went very well..better than the Atlantic States funny enough. Afterwards I really started getting into the show and J was having a great time too. The other one, sat there and kept looking at his watch. So, intermission came and we decided to go to dinner. I cant say much about dinner other than I made up for the lack of conversation by stuffing my face!

You see, after the Atlantic States, V and my friends went to dinner, but I just had a big burger...didnt really cheat. My only real cheat was that tub of ice cream I ate not too long ago, that I mentioned here. Tonight...shit! I had a huge burger (yes, on a bun!), half a huge baked potato, (keep in mind all day today before the show, I ate a sweet potato every 3 hrs!), then I ate a chocolate mousse cake and the rest of Justin's autopsied carrot cake! LOL...PIG!

I was told on the drive home that when he was sitting here, he felt nothing for me as far as my " BB accomplishments" were concerned. He wasnt proud, he wasnt impressed, he wasnt entertained, he wasnt anything but bored..and that he felt NOTHING!

So, as you may see, I struggle every day with this relationship, for the time being, and even though the love is gone, it hurts. It hurts that I cannot even be respected for the good things that I do and regardless of what I am forced to deal with, I still manage to put a smile on my face and move foward. Sometimes this isnt easy, but if I don't dig deep and find myself, the Toni that just likes and wants to be Toni will die inside. Like a shark must continue to move in order to survive...so do I...I will always.

Here I am at the Ultrabodies show at RAF Mildenhall, UK.

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0008copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0015copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0025copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0026copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0032copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0016copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0031copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0037copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0032copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0020copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0021copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0024copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0010copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0012copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0013copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0043copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0044copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0045copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0047copy.jpg

me and my son, Troy Brown (IFBB Pro), and a friend of mine who competed.

http://i160.photobucket.com/albums/t167/tonigal69/IMG_1521copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0161copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0160copy.jpg

Angst
06-23-07, 9:28 pm
Well as you know Toni, not everyone understands the bodybuilding lifestyle. While there are one person who doesn't support what you do, there's many of us who has lots of respect for you, and you are an inspiration to everyone here on the forvm.

Lowdown5
06-23-07, 9:35 pm
Toni,

You are an incredible woman who has accomplished what many others only dream. You offer advice, support and encouragement to those you have never met. You are the type of person that I would love to see my daughter become. WE are proud of you, and you should be proud of yourself.

Love is a fickle emotion, it comes and goes. I lost what I considered to be my one great love four years ago, I was crushed. But when I wasn't looking I found a new, real love. Someone who respects, supports and encourages me to be better than even I think I can be.

It may not mean much, but I respect you, and I know I am not alone.

I am proud to say that you and I are Animals!

MassMonster
06-23-07, 9:46 pm
wow u said u really didnt diet for the show but u look fabulous in the pics my hat is off to u......great posing...

NPC Chicka
06-24-07, 1:45 am
Mini Rhino-

As I read your latest entry, my heart breaks for you......... but like I've always told you, sometimes it is best to just walk away.......You will find that eventuarlly , you break it down to two simple categories; those that help you on you way, and those that hurt you- the ones that hurt you simply have to go........ doesn't make it easy, doesn't make it simple, but it makes it NECESSARY, and there in lies the difference.

You will find that as you walk through your bodybuilding journey ,that it is merely a metaphor for "you" in general; the journey is simply a catch phrase for your life........and it will be plainly obvious those that support your efforts versus those that "claim" they support your effort. In the end, it truly comes down to you and your will........that and faith.

See, bodybuilding is truly about faith- not in the religious sense of the word, but "faith" in the sense of blindly forging ahead, not "seeing" what lies in your future........faith that what you are doing will work.......faith that what you put "out" will yield a return........faith that while you struggle alone, the end result will be worth the effort.....faith that you alone determine your destiny..........It's a lonely road, but what you don't konw yet, is that the road is lonely anyway.......the bodybuilding is just the vehicle to empowerment, and what you get is real; real sacrifice, real passion, real pain and real reward.

But, do not expect others to understand.....do not expect others to support it.......expect that it is you defining YOU on YOUR terms. Make friends with those demons in the mirror, because when you are "alone" the mirror is the only friend you will have....

Now, back to work. No rest for the wicked- and the wicked is YOU.



NPC Chicka

Lowdown5
06-24-07, 11:02 am
Mini Rhino-

As I read your latest entry, my heart breaks for you......... but like I've always told you, sometimes it is best to just walk away.......You will find that eventuarlly , you break it down to two simple categories; those that help you on you way, and those that hurt you- the ones that hurt you simply have to go........ doesn't make it easy, doesn't make it simple, but it makes it NECESSARY, and there in lies the difference.

You will find that as you walk through your bodybuilding journey ,that it is merely a metaphor for "you" in general; the journey is simply a catch phrase for your life........and it will be plainly obvious those that support your efforts versus those that "claim" they support your effort. In the end, it truly comes down to you and your will........that and faith.

See, bodybuilding is truly about faith- not in the religious sense of the word, but "faith" in the sense of blindly forging ahead, not "seeing" what lies in your future........faith that what you are doing will work.......faith that what you put "out" will yield a return........faith that while you struggle alone, the end result will be worth the effort.....faith that you alone determine your destiny..........It's a lonely road, but what you don't konw yet, is that the road is lonely anyway.......the bodybuilding is just the vehicle to empowerment, and what you get is real; real sacrifice, real passion, real pain and real reward.

But, do not expect others to understand.....do not expect others to support it.......expect that it is you defining YOU on YOUR terms. Make friends with those demons in the mirror, because when you are "alone" the mirror is the only friend you will have....

Now, back to work. No rest for the wicked- and the wicked is YOU.



NPC Chicka


That left me speechless, much respect.

Toni69
06-24-07, 1:28 pm
Yes, my girl NPC Chicka is one hell of a gal...I am honored to have met her and that she looks after me here.

Ok, so I woke up this morning sore as hell all over my body. Was it from the posing last night on stage? Dunno, but dam I could not move out of bed and when I started to move I swear my muscles and joints were in need of some WD-40 cause I could feel and hear them creaking away.

I went to bed about 2am yesterday for reasons I will not discuss, but I am sure you can figure it out by stuff I had written here so far in regard to my personal life...other than the actual posing part on stage, it wasnt a good night. I got up today at 8am..so, not much sleep for Ms. Toni and I now feel "knackered", as they say here in the rainy UK.

I was excited about my hams wo today and this wo was really challenging for me. I don't know if it was because I was already sore and tired or if it was just that hard for me and this split is starting to exhaust me...don't know. I did get into the wo and I had loads of intenstiy, but I was wiped out by the mid of my cardio.

Here is how it went:

DUCK SQUATS (really wide on smitty; deep)
We got in a new smith machine finally and it feels heavier than the last one with no weight loade..I do not know what the weight of the machine is.

warmed up 2 sets of 20 with just the machine.
1 min rest betw sets
25's 1x15
35's 1x12
45's 2x10
45's plus a ten on each side 1x10

SLDL's (95lbs)
warmed up with just bar 2x20
4x20 (took longer rests between sets; felt wiped out; about 2min rest betw sets)

LYING HAMSTRING CURLS
I was supposed to do standing hamstring curls today, but at this gym, we don't have standing. The other base does; I didnt drive that far today. Both bases have lying hamstring curl machines and both are angled slightly different. This one I used today had a slight angle to it..not as deep as the other machine at the other base.

60lbs 1x12
70lbs 1x8
80lbs 2x 4.5!!! I swear I fought for 5 reps but got stuck halfway..so I held and squeezed, then let it down. I took a slightly longer rest before the last set with 80lbs and it happened again..so I dropped to 50lbs and went to failure after the last set with 80lbs.

REVERSE LUNGES W/ DB'S
Ok, I never ever done these and I seriously liked them.
I started light to get the feel for it:
15lb db's 2x10 each leg
20lb db's 1x10 ea leg
25lb db's 1x10 ea leg

Cross trainer for 30min
hit some calves and inner thighs too...called it a day.

Im waiting on some supps from Universal..Stak 2 and M-stak. 'Started Storm mixed with BCAA stack during my wo and took out my usual 12pm meal that I would happily consume during my wo. This is a big deal for me cause I have been eating at the same times every day for years...and one meal would always be right in the mid of my wo. So, I eat a big breakfast in the morn, then some carbs 2 hours after that...about an hour before I train.

I will take in my pwo shake mixed with oats and sometimes add waxy maize about 2.5 hours after that; right after I train. I follow this with a small meal soon after, consisting of more protein and less carbs.

Lowdown5
06-24-07, 1:30 pm
Great workout.

Maccabee
06-24-07, 2:34 pm
I cannot imagine how your legs feel with all that pain, its just crazy. You must be soar 24/7. You really are an Animal, maybe one day I will try this.

Nightshift
06-25-07, 3:13 am
Great stuff Toni! The pics look awesome! Thats one kid thats very proud of his MOM, you can tell by the look on his face!!

Toni69
06-25-07, 3:16 am
I cannot imagine how your legs feel with all that pain, its just crazy. You must be soar 24/7. You really are an Animal, maybe one day I will try this.

I do get very sore by the end of the day and the next morning when I wake up is always brutal. Like this morning I think it was the worst after sunday's hamstring wo.

I am eating a lot more calories; increased my fats, meaning more mono/poly unsaturated types, and of course I eat more carbs throughout the day. Usually with every meal I will have a large sweet potato or a big bowl of oats and being that I eat every 2-2.5 hours, I am getting in that extra meal with extra carbs, fats and protein which do help with recovery, building and maintaining muscle.

I am finding that I am not sore for as long as I used to be because I am eating more. I still weigh 112lbs, but I feel harder and heavier for some reason...LOL. I do retain water in my low abs and legs still but not as bad as months before.

Its kinda funny when I think about my approach to leg training from when I started my first journey here..the ultra high volume, all the super sets. I am sure it all had its place and purpose as far as progress is concerned. I just wonder if even then, I didnt train legs properly..as far as a proper design for ME. I say this because with this split now, I see more changes this early on in the program. Then again, there could be a variety of reasons as to why this is..maybe its just because its something different, or maybe its because the person who designed this split for me, (who does know their stuff!), is able to crack the code on why Toni's legs are so dam stubborn to grow and split! LOL

Toni69
06-25-07, 3:09 pm
Ok..my journey was pinned, now its not? Did I piss somebody off? LOL

Today..supposed to be a rest day and it should have been cause Oh MY God..my hams are fried! But, I checked mail, got my waxy maize starch and M-stak...still waiting for Stak 2 and my nitro paks. I was also bored out of my mind so I went and did chest. Sorry..I had an itch and had a great workout..felt the M-Stak right away.

I have not hit flat bench press in a while..going for db's for a while till I get back in the swing of things as far as heavy lifting and taking it easy since my body has been through alot since the June 2nd show and my guest posing BB show this past saturday. I really have not rested at all since the show..eating well..just have not rested or taken a break. Its the shark in me I guess. This is how it went today, short and sweet:

FLAT BENCH DB PRESS (1 min rest betw sets)
warmed up with 30's 2x15
40's 1x12
45's 1x12
50's 2x12

INCLINE DB PRESS (1 min rest betw sets)
warmed up with 30's 1x15
40's 1x12
45's 1x12
50's 2x12

INCLINE DB FLYS (2 min rest betw sets....muscles started getting tired so I took a bit longer rest betw sets).
warmed up with 25's 1x12
30's 1x12
35's 1x12
40's 1x12
40's 1x11 (dammit!)

BENT FOWARD CABLE CROSSOVERS (using 2 floor level pulleys; w/o handles; 1 min rest betw sets).
25lbs; 3x10...held at center for a few seconds. these felt really good, havent done them in a while.

Did a very light cardio session on the recumbant to stretch my hams a bit..they were killing and oh so tight. Did some back and leg stretching and 5 sets of 20 abs exercises back to back, no rest between varying exercises.

Felt dam good after that!
Quads tomorrow...AGAIN! woooo weeee!!!

Maccabee
06-25-07, 3:16 pm
I want to bring up my legs as well, and seeing what your doing I decided to start hitting them twice a week as well starting July. I have seen progress but my calves are so damn small its pissin me off. Thanks for the idea.

IRBS
06-25-07, 3:17 pm
Ok..my journey was pinned, now its not? Did I piss somebody off? LOL

Today..supposed to be a rest day and it should have been cause Oh MY God..my hams are fried! But, I checked mail, got my waxy maize starch and M-stak...still waiting for Stak 2 and my nitro paks. I was also bored out of my mind so I went and did chest. Sorry..I had an itch and had a great workout..felt the M-Stak right away.

I have not hit flat bench press in a while..going for db's for a while till I get back in the swing of things as far as heavy lifting and taking it easy since my body has been through alot since the June 2nd show and my guest posing BB show this past saturday. I really have not rested at all since the show..eating well..just have not rested or taken a break. Its the shark in me I guess. This is how it went today, short and sweet:

FLAT BENCH DB PRESS (1 min rest betw sets)
warmed up with 30's 2x15
40's 1x12
45's 1x12
50's 2x12

INCLINE DB PRESS (1 min rest betw sets)
warmed up with 30's 1x15
40's 1x12
45's 1x12
50's 2x12

INCLINE DB FLYS (2 min rest betw sets....muscles started getting tired so I took a bit longer rest betw sets).
warmed up with 25's 1x12
30's 1x12
35's 1x12
40's 1x12
40's 1x11 (dammit!)

BENT FOWARD CABLE CROSSOVERS (using 2 floor level pulleys; w/o handles; 1 min rest betw sets).
25lbs; 3x10...held at center for a few seconds. these felt really good, havent done them in a while.

Did a very light cardio session on the recumbant to stretch my hams a bit..they were killing and oh so tight. Did some back and leg stretching and 5 sets of 20 abs exercises back to back, no rest between varying exercises.

Felt dam good after that!
Quads tomorrow...AGAIN! woooo weeee!!!

Killer work as usual!! Way to go!

Sir J-Werk
06-26-07, 1:58 am
Why do I have the strangest of feelings that before this is all said an done that you are going to start resembling the old Dunkin Dounut commercial where the guy wakes up at some terrible time of morning and while walking out the door says, "Time to make the dounuts." Only for you it will be, "Time to train the legs."

*crickets chirping*

... Okay, that wasn't funny.... I have nothing.... Well, it looks funny in my head anyway.... Is that a rabbit over there?

Stay Strong, stay Focused, stay Animal!
Respect.

Nightshift
06-26-07, 3:24 am
looks like the new program is kicking your ass....good stuff! Those wheels of yours should be packing on the size in no time!!!

Toni69
06-26-07, 3:27 am
Here are some pics of Troy Brown posing...if you have not seen mine yet, they are here somewhere..LOL I still wanna know why Im no longer pinned! WTF!!! LOL

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0050copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0065copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0067copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0073copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0077copy.jpg

http://i160.photobucket.com/albums/t167/tonigal69/DSC_0078copy.jpg

He was a very cool guy...very approachable and liked to talk with everyone.

IRBS
06-26-07, 8:33 am
Killer!!!

Hercules
06-26-07, 9:00 am
Any measurable size difference in your legs yet, Toni? I know it's only been a short time, but I'm interested 'cause I need to change things up a bit for my legs, too.

NPC Chicka
06-26-07, 10:15 am
Give the lady some time........ She shouldn't be looking at her legs every two hours with measuring tape anyway........Takes away from the wow factor when the day comes when the improvements ARE noted by others.

Bodybuilding math equation for the class in session today: Nothing, nothing, nothing, nothing, nothing, nothing, nothing + lots of work + nothing, nothing, nothing = goddamn! I have a pair of wheels!

Lecture is adjourned.


Now, back to work.



NPC CHicka

Big Wides
06-26-07, 10:26 am
Give the lady some time........ She shouldn't be looking at her legs every two hours with measuring tape anyway........Takes away from the wow factor when the day comes when the improvements ARE noted by others.

Bodybuilding math equation for the class in session today: Nothing, nothing, nothing, nothing, nothing, nothing, nothing + lots of work + nothing, nothing, nothing = goddamn! I have a pair of wheels!

Lecture is adjourned.


Now, back to work.



NPC CHicka


wish all math was that easy. Toni, your kicking some serious ass with these leg sessions, keep it up

NPC Chicka
06-26-07, 10:32 am
Actually, in bodybuilding math "can" be that easy........only a couple of things throw off the end equation~ genetics, consistency are the biggest variables that alter this outcome.

She'll get it...........


No rest for the wicked.




NPC CHicka

Toni69
06-26-07, 10:51 am
Watch out guys cause NPC Chicka is on my side! hahaha! Anyway, she is right..whatcha think..my legs miraculously grown in just what?...one week of this new split? The thing I do notice is that regardless of how exhausting this split may be, I do recover pretty quick considering. My hams are not sore still from sunday's wo..but they were tired and a bit tight. Once I warmed up today, I was good to go..till I got midway through cardio..then my legs felt like tree trunks as I lifted my foot to reach another step.

So, today went like this..oh BTW Ms. NPC Chicka..I remain covered up now ever since you brought it up..;)

breakfast at 9am
L-arginine/ornithine caps and extra vit C (500mg)
1/2 cup regular oats with 1tsp natural peanut butter
1/2 cup eggbeaters
1 slice fat free cheese
4oz lean steak wrapped in romaine lettuce leaves and a bit of salsa
cup coffee w/ splenda
chewable calcium supp

1045am
M-stak

1130am
threw down a bit of carbs

1145am
SQUATS (wide stance; ass was a tad below parallel)
warmed up with 95lbs 2x12
115lbs 1x10
135lbs 2x8
135lbs 1x7 (couldnt barely get the 7th rep, so I racked it and dropsetted to make up for the lost rep and went slow and deep, never locking out at top; keeping tension on quads and glutes all the way through the movement).
115lbs 1x7
95lbs 1x10

LEG PRESS (feet close together)
warmed up with 4 plates for 20 reps
6 pies total 1x20
8 pies total 1x15
10 pies total 2x15

LEG EXTENSIONS
warmed up with 60lbs for 12 (very slow and held at top for 3 count)
75lbs 1x12
90lbs 1x8 (slow, but didnt hold each rep at top, brought weight down slowly and very controlled)
105lbs 1x8
120lbs 2x6 (held last one for a 3 count on each set)

STAIRS FOR 30MIN (this was rough halfway through!)
stretching
NITRO PAK

145pm
STORM/BCAA STACK/WAXY MAIZE STARCH

215pm
post workout shake with oats

415
next meal

IRBS
06-26-07, 11:09 am
STAIRS FOR 30MIN (this was rough halfway through!)



I BET!!! LOL, stairs after legs is hardcore.

Ricky P
06-26-07, 3:45 pm
LOL I still wanna know why Im no longer pinned! WTF!!! LOL

Haha, seriously, I had to look under your name to find your journey. I didn't know you had started a new one! Anyway, congrats on everything this past month, you put in some more than serious dedication and you came out on top. I'm looking forward as always to following your progress.

Nightshift
06-27-07, 4:59 am
These new leg workouts are looking awesome! Keep banging away!

hjayss
06-27-07, 6:41 am
toni youo are infectius and we really look to your w/o to be so intense we expact you to grow like a greek godess you are...keep it up sister girl...

Toni69
06-27-07, 11:59 am
I am most likely going to get yelled at for this wo today and even though my quads, thighs and butt were so freakin' sore, (barely able to go up and down stairs without my legs wobbling and throbbing, along with the occasional cramp thrown in), I decided to train on my supposed rest day today. I did a fantastic back wo; One hour..in and out, short and sweet!

Maybe its the M-stak? I forgot how awesome that shit was. When I had test tried it before it came out for those 3 weeks I was dieting for that last show. Even then it gave me fantastic results! Now, my calories are up, I take in more solid food more often, no depletions here..and hot diggity dam! I just feel great! I am liking the waxy maize starch added to my storm and BCAA stack too..great stuff there!

Once I started training today, my legs even felt better. Perhaps M-Stak does assist in recovery. I didnt notice that the first time, but that could have been because I was wearing myself to the bone with dieting and heavy training. Now, I get to eat and lift like I used to...so, a huge deal for me.

BACK TO BASICS went like this:

BENT OVER ROWS (reverse grip this time)
warmed up with bar 1x20, added 10's for another 20 reps, slow.
95lbs 1x15
115lbs 1x10
135lbs 1x5 (lost my grip so went overhand...dam tiny ass hands!!!)
135lbs 2x8-10
dropped after last set of 135 to 115lbs (overhand grip)
1x10
95lbs (reverse grip again)
1x12

OLD SKOOL T-BAR ROWS (I was seriously impressed with my progress here)
1 pie 1x15 (slow; holding for squeeze)
1 pie + 1 quarter 1x12
1 pie + 35lbs 1x10
2 pies! 2x6, dropped after last set to the 1 pie and a 35 for another 8 reps
1 pie to failure (11 reps)

CLOSE GRIP PULLDOWNS
105LBS 1X10
120LBS 1X8
135LBS 2X6

DB PULLOVERS
40'S AND 45'S
3X10

WIDE GRIP CHINS
4x10

POST-EXHAUST EXERCISE/FINISHER
HIGH CABLE ROWS (using the rope on the high pulley; using rest pause method to exhaust the lats, teres major, rhomboids and the thoracolumbar fascia and rear delts.

No cardio today...I didnt have anything left...legs are extrmely exhausted now! Why cant I just do what I am told and rest???? Actually, I know why I dont rest..just wont say why out loud. ;)

Later!

NPC Chicka
06-27-07, 12:16 pm
Mini Rhino-

Ummmm (clears throat here)............. get "used" to some of the Power lifts that you've casually mentioned in your last few posts. You might get a few "surprises" when the changes come , when we modify your routine , AGAIN.

Legs and back make up roughly 2/3 of your total body mass. Doens't surprise me at all that you get stronger all over when your legs get stronger- hence the reason we need to get some serious compound, power and olympic lifting thrown in for some density.

Remember, by the time your "mind" has memorized any given routine, your "body" memorized and adapted to it a long time ago. Change is good, and many things will be a 'changin'........so buckle up.


Oh- and you will learn how to REST, or I"ll just have to beat you.

Now, back to work.




NPC CHicka

IRBS
06-27-07, 12:45 pm
Mini Rhino-

Ummmm (clears throat here)............. get "used" to some of the Power lifts that you've casually mentioned in your last few posts. You might get a few "surprises" when the changes come , when we modify your routine , AGAIN.

Legs and back make up roughly 2/3 of your total body mass. Doens't surprise me at all that you get stronger all over when your legs get stronger- hence the reason we need to get some serious compound, power and olympic lifting thrown in for some density.

Remember, by the time your "mind" has memorized any given routine, your "body" memorized and adapted to it a long time ago. Change is good, and many things will be a 'changin'........so buckle up.


Oh- and you will learn how to REST, or I"ll just have to beat you.

Now, back to work.




NPC CHicka


Uh oh......somebody's in trouble!!!!

Good work Toni, even though you we're supposed to be resting!!

Toni69
06-27-07, 1:06 pm
OHHHH NPC Chicka...How you sleigh me! ROFL!!! I kinda like it when she calls me Mini Rhino..is that weird? LOL

She is always watching me! You too IRBS! Your quick up in here...your here before I get here! LOL

One day we all seriously have to get together and hang out..train, eat and drink. Im surely going to watch the Arnold next year...providing I dont have a new job that buckles me down too bad...then I will have to quit! ;)

I am mucho excited over change...powerlifting huh? This sucks though cause I have to do all this shit by myself. These are times I wish I had a solid, well-rounded training partner. I have yet to find one to stick. Well, I have but your all scattered all over the dam world!

Perhaps I should move dead center to where all of you are at..then I can easily navigate my ass to each one of you...if life was only that easy! haha!

Hams tomorrow...woooooo hooooo!!!! I am a glutton for pain! DOH!

Sir J-Werk
06-27-07, 1:11 pm
These are times I wish I had a solid, well-rounded training partner. I have yet to find one to stick. Well, I have but your all scattered all over the dam world!


Missouri has well rounded spotters all year round....

Just a shameless plug. ;)

Another awesome Toni session.... NOW REST! ... um, please.

Stay Strong, stay Focused, stay Animal!
Respect.

IRBS
06-27-07, 1:40 pm
Haha, I'm everywhere all at once!!

Hey I PL and I dont have a consistent partner all the time, just gotta deal with the crap that comes from training alone and bumming spots, haha.

Check this log out:

http://asp.elitefts.com/qa/default.asp?tid=131&__N=Hannah%20Johnson

Hannah Johnson over at Elite Fitness Systems. She trains PL'ing and she's also done some BB/Figure. She is a strong chick no doubt. Anyway, her log could give you some good ideas for when NPC Chicka isnt on you like white on rice, LOL!!

Toni69
06-27-07, 3:06 pm
Thanks..I will check that out tonight!

Nightshift
06-28-07, 2:59 am
You just can't seem to stay out of trouble can you? LOL

back workout looked great! But you do really need to rest!

Toni69
06-28-07, 3:10 am
You know, Im already warmed up to this leg split..Im like a cockroach..I just acclimate myself easily to new environments and all! LOL...funny I said cockroach cause I grew up with the dam shits..they freak me out the most of all insects. Did you know a cockroach wil survive a nuclear war?

My issue is getting stronger in my legs. I have become a bit stronger but I struggle with squats. I dont know if I am just scared to go heavier or if I really cant handle more than my normal load. Like yesterday with those old skool t-bars. I never done 2 plates before and I shocked myself..but I didnt hesitate to load on more weight and do it! Squats..the one exercise I long to be strong in (along with a couple others that I lag on), and I fight for those reps to be clean and with good form..but never any power to them! This frustrates me to no end.

I cant decide if I am just weak in my legs and it will slowly build itself up as I continue to blast them like this, or if its me...my own fears of getting hurt or just being insecure cause I know legs are a weakness of mine.

I said to Ms. NPC Chicka in a pm..it seems that my lower body is designed with muscle fibers that are meant for endurance training and my upper is designed with muscle fibers for power and strength. So, the whole symmetry thing is an issue cause I have to maintain a balance somehow or I will look like that typical dude who only trains upper body and never legs. I dont wanna be that dudette! LOL

So...the focus is on legs even though I am training my upper. Its not really that I have to because I should be resting. Its because my off days are so dam boring with J in school and I dont have classes because I am moving to the states soon...I seriously need to keep busy, so I go train and kill time.

The end of the day I am shot to hell...but now, my quads are almost totally recovered already...they just feel a bit tired..like how you feel when you pre-exhaust a muscle, they are not sore anymore. That's a good sign.

Big Wides
06-28-07, 6:57 am
Did you know a cockroach wil survive a nuclear war?

My issue is getting stronger in my legs. I have become a bit stronger but I struggle with squats. I dont know if I am just scared to go heavier or if I really cant handle more than my normal load. Like yesterday with those old skool t-bars. I never done 2 plates before and I shocked myself..but I didnt hesitate to load on more weight and do it! Squats..the one exercise I long to be strong in (along with a couple others that I lag on), and I fight for those reps to be clean and with good form..but never any power to them! This frustrates me to no end.

not only cockroaches but Keith Richards too! Toni, I know how you feel about the whole leg training thing. I was in your shoes after my second knee dislocation. for me it was just getting over that mental hurdle since I was never that strong in the lower body. My training after the injury was almost identical to what you are doing now for your legs. i found that since they are a big group and are constantly being used, it takes time for a response but once they did respond they grew. it will all come in time Toni, the hard work that you put in day in and day out those legs of yours will grow. you'll be shocked with the results. keep your head up!

Toni69
06-28-07, 11:04 am
Thank you for that post..that was really nice of you to add in...made me feel way better!

Now, today..Oh my Hammies! Today was the first day since starting this split that the wo seriously wore me out midway through. I felt good but my legs were losing gas slowly. By the time I finihed the last set of SLDL's and got to my second set on lying hamstring curls, I was seriously done. I kept going, just call me your energizer bunny on a much needed recharge!..here it is:

SLDL'S
warmed up with the bar 2x20
95lbs 1x15

115lbs 1x10
135lbs 2x10
155lbs (I couldnt get 10, which sucked doo doo)
3x6, dropped after last set to 135 and got 6 more.

LYING HAMSTRING CURLS
70lbs 2x8 (slow and controlled)
80lbs made it to 6 reps and got stuck half way on 6, so I dropped back to 70lbs to finish the set...4 more reps.
I tried 80lbs again, got 4 reps this time..even with a tad bit longer rest between sets...so I dropped back to 70lbs and finished the set clean.

Life was sucking now, my Hr was up and my hams were weak as hell. i could not pick up my leg to bend my knee at this point...totally fatigued.

LEG PRESS (feet hanging off top pad, shoulder width apart)
warmed up 2pps 1x12

3pps 1x10
4pps 1x8
5pps 2x6 (I didnt get as deep on the first set of 6 so i rest/paused for 15 sec and went for another set of 6.

HYPEREXTENSIONS
This one was slightly different than the last one I used. This one is more straight instead of angled. i used the 10pounder again and held at the top for a couple seconds to tighten by butt and hams.
4x15

CROSSTRAINER (not pleasant today at all!)
35min

Im stuffing my face right now with chicken and brown rice...I feel like I havent eaten in freaking days!

Andrea! ANNNNNNDREEEAAAAA!!! Your killin' me now! LOL..I am officially whining! hahahaha!...just a little..I dont really whine; not out loud..not very often...Ok, just once for you.
WAAAAAAAAAAAAAAAAAAAAAAAAAAAAA!
there..I am done now! Its really not that bad...;)

krazyassmexican
06-28-07, 11:08 am
that was a great ham work
inspirational for my leg workout today
keep the good work toni u rock!
Thank you for that post..that was really nice of you to add in...made me feel way better!

Now, today..Oh my Hammies! Today was the first day since starting this split that the wo seriously wore me out midway through. I felt good but my legs were losing gas slowly. By the time I finihed the last set of SLDL's and got to my second set on lying hamstring curls, I was seriously done. I kept going, just call me your energizer bunny on a much needed recharge!..here it is:

SLDL'S
warmed up with the bar 2x20
95lbs 1x15

115lbs 1x10
135lbs 2x10
155lbs (I couldnt get 10, which sucked doo doo)
3x6, dropped after last set to 135 and got 6 more.

LYING HAMSTRING CURLS
70lbs 2x8 (slow and controlled)
80lbs made it to 6 reps and got stuck half way on 6, so I dropped back to 70lbs to finish the set...4 more reps.
I tried 80lbs again, got 4 reps this time..even with a tad bit longer rest between sets...so I dropped back to 70lbs and finished the set clean.

Life was sucking now, my Hr was up and my hams were weak as hell. i could not pick up my leg to bend my knee at this point...totally fatigued.

LEG PRESS (feet hanging off top pad, shoulder width apart)
warmed up 2pps 1x12

3pps 1x10
4pps 1x8
5pps 2x6 (I didnt get as deep on the first set of 6 so i rest/paused for 15 sec and went for another set of 6.

HYPEREXTENSIONS
This one was slightly different than the last one I used. This one is more straight instead of angled. i used the 10pounder again and held at the top for a couple seconds to tighten by butt and hams.
4x15

CROSSTRAINER (not pleasant today at all!)
35min

Im stuffing my face right now with chicken and brown rice...I feel like I havent eaten in freaking days!

Andrea! ANNNNNNDREEEAAAAA!!! Your killin' me now! LOL..I am officially whining! hahahaha!...just a little..I dont really whine; not out loud..not very often...Ok, just once for you.
WAAAAAAAAAAAAAAAAAAAAAAAAAAAAA!
there..I am done now! Its really not that bad...;)

IRBS
06-28-07, 11:12 am
Thank you for that post..that was really nice of you to add in...made me feel way better!

Now, today..Oh my Hammies! Today was the first day since starting this split that the wo seriously wore me out midway through. I felt good but my legs were losing gas slowly. By the time I finihed the last set of SLDL's and got to my second set on lying hamstring curls, I was seriously done. I kept going, just call me your energizer bunny on a much needed recharge!..here it is:

SLDL'S
warmed up with the bar 2x20
95lbs 1x15

115lbs 1x10
135lbs 2x10
155lbs (I couldnt get 10, which sucked doo doo)
3x6, dropped after last set to 135 and got 6 more.

LYING HAMSTRING CURLS
70lbs 2x8 (slow and controlled)
80lbs made it to 6 reps and got stuck half way on 6, so I dropped back to 70lbs to finish the set...4 more reps.
I tried 80lbs again, got 4 reps this time..even with a tad bit longer rest between sets...so I dropped back to 70lbs and finished the set clean.

Life was sucking now, my Hr was up and my hams were weak as hell. i could not pick up my leg to bend my knee at this point...totally fatigued.

LEG PRESS (feet hanging off top pad, shoulder width apart)
warmed up 2pps 1x12

3pps 1x10
4pps 1x8
5pps 2x6 (I didnt get as deep on the first set of 6 so i rest/paused for 15 sec and went for another set of 6.

HYPEREXTENSIONS
This one was slightly different than the last one I used. This one is more straight instead of angled. i used the 10pounder again and held at the top for a couple seconds to tighten by butt and hams.
4x15

CROSSTRAINER (not pleasant today at all!)
35min

Im stuffing my face right now with chicken and brown rice...I feel like I havent eaten in freaking days!

Andrea! ANNNNNNDREEEAAAAA!!! Your killin' me now! LOL..I am officially whining! hahahaha!...just a little..I dont really whine; not out loud..not very often...Ok, just once for you.
WAAAAAAAAAAAAAAAAAAAAAAAAAAAAA!
there..I am done now! Its really not that bad...;)


Hahaha, wow...all I can say here. I cant believe you went and did cardio after this...respect.

Toni69
06-28-07, 11:14 am
Hey...IRBS..how much of a difference is there in performing SLDL's as opposed to deads?? I dont exactly keep my legs straight when doing SLDL's, I always keep my knees slightly bent and I change my foot position to see what feels best to me (like shoulder width, a tad wider or feet closer together).

With deads, you actuallly squat down when the weight hits the floor right? SLDL's, the weight doesnt really hit the floor cause the tension is always on the hams. Is this correct?

IRBS
06-28-07, 11:29 am
Hey...IRBS..how much of a difference is there in performing SLDL's as opposed to deads?? I dont exactly keep my legs straight when doing SLDL's, I always keep my knees slightly bent and I change my foot position to see what feels best to me (like shoulder width, a tad wider or feet closer together).

With deads, you actuallly squat down when the weight hits the floor right? SLDL's, the weight doesnt really hit the floor cause the tension is always on the hams. Is this correct?

There is a big difference for me. The SLDL is pretty much Hamsting centered. Some people take it all the way to the floor, some do like you do, its about preference. The SLDL is an accessory for the DL and Squat. PL'ing squatting relies mostly on glutes and hams and the SLDL along with the Goodmorning are key in bringing these areas up.

When Deadlifting you do "squat" down to the bar, however many people try to "squat" it back up as well. In a Deadlift you use your Leg drive to break the weight off of the floor and get it moving and transition to hamstrings and low back to pull it on out. Leg strength is key due to the fact that if you do not generate speed and power from the floor it is much more difficult to keep the weight moving, especially when it gets heavy. This is where most people's (including my) weekness lies. When your pull slows your body will want to raise your butt, straighten your legs, and try to pull it all with low back, and it can be done and is done quite often effectively, especially with taller lifters, its just better if you do it the other way.

Deadlifts require a strong posterior chain, from your traps down to your feet. Strengthen those and your pull will go up.

There's no maybe with the deadlift. You either pick it up or you dont...its that simple.

Hope I didnt just confues the hell outta you!!! LOL!

Toni69
06-28-07, 11:41 am
that's cool..I just wanted to be sure I wasnt doing a jacked version or something..like a dead and a SLDL in one. I hate looking stupid when I train! I like people to think I actually know what I am doing you know...LOL

I may pull off looking cool in the gym, but I sure as hell make up for looking stupid out in town. Like when I trip over imaginary cracks in the street and then yell at the person walking near me, blaming it on them (if I am lucky enough to have someone right there when I trip in public!), or when I attempt to climb shelves in the supermarket to reach the dam last container of rolled oats that is way at the top and all the other cereal boxes fall over my head. Yes..this happened to me just yesterday!

IRBS
06-28-07, 11:42 am
that's cool..I just wanted to be sure I wasnt doing a jacked version or something..like a dead and a SLDL in one. I hate looking stupid when I train! I like people to think I actually know what I am doing you know...LOL

I may pull off looking cool in the gym, but I sure as hell make up for looking stupid out in town. Like when I trip over imaginary cracks in the street and then yell at the person walking near me, blaming it on them (if I am lucky enough to have someone right there when I trip in public!), or when I attempt to climb shelves in the supermarket to reach the dam last container of rolled oats that is way at the top and all the other cereal boxes fall over my head. Yes..this happened to me just yesterday!

Our olled oats are on the bottom...damn brits!!! LOL!

Toni69
06-28-07, 11:43 am
ROFL!!!!!! that was freakin hilarious!

NPC Chicka
06-28-07, 6:19 pm
Like I told ya......

I do not CARE if you talk to your Pop Tarts.......if they start talking back to you, we're bringing your ass back to the States and will have a nice rubber room waiting for ya.........

With the rolled oats- now, if they're on the floor, you can smash 'em.......turn them into soup.


NPC CHicka

Toni69
06-29-07, 10:50 am
And if your wondering, yes..I woke up today with the serious soreness in my hams..they still friggin' kill right now. I managed to ignore it through my shoulder wo.

Here is how it went for me today..no spotters either (rare for me anyway to ever have a spot, unfortunatly). I also took longer rests between sets (about 3min), because today..not only was I not in any rush..I just couldnt get my hams to move as fast as the rest of my body..so I tended to the sore and tired hams the best I could by not making them do too much work today.

SMITH MACHINE PRESSES
warmed up with just the bar for 2x20
25's 1x12
35's 1x9
45's 3x6

SEATED DB PRESS
30's 1x12
40's 1x8
45's 1x6
50's 2x3 (I was seriously pleased with this considering I did it by myself)

STANDING SIDE LATERALS (singles)
15's 1x12 ea arm
20's 2x10
25's 3x6

PEC DEC for REAR DELTS (single arm)
60lbs 1x10
70lbs 1x8
80lbs 1x6

SEATED ONE ARM CROSS CABLE LATERALS (I really like these..a nice variation to add to the repitoire!)
3x10 each arm
SUPERSETTED WITH LIGHT UPRIGHT ROWS (I used this as a finisher..a post exhauster if you may..to give my shoulders the final fatigue they needed).
3x15

STRETCHING AND ABS FOR 20MIN.

IRBS
06-29-07, 11:02 am
I'm not gonna say good job because NPC Chicka will yell again...so...you know...

LOL!!

Toni69
06-29-07, 11:10 am
I know! I was so beat down today before even starting. I decided to take Ox's recommendation of trying waxy maize starch mixed with the storm and BCAA's during training..I had also taken M-stak 30min prior..and I started feeling great during the lifts, but once I rested it was like time had stopped and I sat there like a lump for a 3 min rest. I nearly had to slap myself awake and then once I wrapped my little hands around the weight, I was awake again...rested..back to a lump! LOL

That waxy maize starch stuff is the friggin shit! I do feel a difference..like its doing what its suposed to do. I use a sugar free one and its only 30g carbs per serving so I dont stress myself over using it 2x a day.

I took it today during training and I am going to continue doing that and I take it right after with nitro pak and I swear it wakes me up. I swear I can feel it shooting through my veins and nothing but good stuff is happening, like that rumble to a purr sound of a turbo engine, that was me!!! Except for when I planted my ass on the bench to rest. LOL

Sugarbutt
06-29-07, 11:22 am
Nice job on the shoulders!!

Toni69
06-30-07, 11:46 am
Ok, this is beginning to be a bit much..this back and forth hams and quads thing..haha! I actually really like it and I still have energy to work my other muscle groups! Trust me when I say this..ITS NOT FREAKIN' EASY AT ALL! if my mind and heart were not as strong as they are...I would have flopped from this split before the end of the first week.

So, my thing is this..I strive to improve with every wo. So, if I did hacks last time with just one pie total for 12 reps..than the next time, (meaning today and we will get there in a sec), I would start with heavier weight. This is a huge motivator for me and no matter what, I will do the reps, even if its the bare minimum.

This is how it went today, one hour (walking lunges took most of the time today).

HACKS
warmed up with weight of machine (70lbs), 2x15

1PPS, 1x10 (as deep as the machine could go..which is a tiny bit past parallel. Its an ergonomically correct machine I guess! haha!)
1PPS + 1 quarter per side, 1x10
1PPS + 1-35lb per side, 2x6
These last two sets were challenging for me. I could not go as deep as the others, however I did have good depth and felt it all in my quads and glutes..not my back or hams. I see it like this. I never done this weight and why should I hold back when the goal is to build muscle in my legs NOW! I never hold back with upper body, so I am trying to get my feet weet and test the waters. I know now I can do the weight in a controlled manner but it was challenging for me.

I dropped back to 1PPS and went deep and to failure...for fun!

WALKING POWER LUNGES
25 kilos = 55lb barbell around the basketball court
I went 4 rounds for 30 long lunges per leg (60 lunges per set)
I had to take longer rests here cause my legs almost fell out a couple times in the mid of lunging.

LEG EXTENSIONS (rest/pause method..so about a 20sec rest betw sets).
75lbs 1x15
90lb 1x10
105lbs 1x8
120lbs 1x6

STEPPER FOR 30MIN
Should be interesting if I can walk tomorrow. I am taking J to see Shrek the Third and tomorrow is a bigtime cheat day for me and you know what that means! POPCORN!!! FINALLY!!!!...and I dont share mine!!!

We are going for good 'ol British burgers at the pub afterwards. Yes, kids here can go to pubs...they just dont sit at the bar. I get him a birch beer (root beer); so he thinks he is drinking guiness like the guys..LOL

Later!

Sugarbutt
06-30-07, 11:50 am
I know it's probably too quick to tell, really, but are you noticing any changes?? Your leg workouts are killer and motivate me to train legs more than once a week...damn you! =)

...and you get kudos for doing the stepper for more than 15 minutes...I get bored going too long on that thing!!

Lowdown5
06-30-07, 12:14 pm
Kick ass leg workout Toni, that is pretty damn impressive.

Toni69
06-30-07, 12:15 pm
I am actually tring to ignore looking at my legs since NPC Chicka made her point about it to me earlier on...the whole "wow factor" theory she came up with...makes total sense too. I have picked up on an increase in strength, and when I do flex my quads and hams (under my clothes), I can feel the muscle getting harder and more dense. I have a long way to go..this is the second week now I think. Time will tell....patience my sugarbutt! haha!

Toni69
07-01-07, 3:29 am
Surprisingly this morning..I am NOT sore! Then again, whenever I start something new, like a new routine or whatever, I get very sore very early on then it stops and the soreness kicks in like 2 days later. If this happens I am so screwed cause by then I have to train that same bodypart again!
Why do I get the feeling life is about to throw me another bone?

I was checking myself out today and I do see a difference in my legs already. Thighs are thicker but in a good way, and harder. The hams look better too and I can hardly pinch skin back there. My bum (as they say here in the UK..haha!) is even harder and show more separation from the hams. I can pinch less skin around my leg area too..less fat, not loose skin. I am holding oh so much water from eating carbs..but I dont really care about that now.

I do get tired when all said is done and it wears me down when I finally stop moving. Then again, I am supposed to be totally resting the days I don't do legs. My stubborn ass has been going to train upper body on my supposed rest days. All in all, I do feel great, I am recovering really well from soreness considering how often I am hitting legs now, and I definitely see changes in strength and conditioning. Of course, definition is not an issue anymore but I still have a lot...for now..let's wait and see how long it actually takes for all these calories to finally set in! LOL

Sugarbutt
07-01-07, 6:39 am
Awesome!!

What's your macronutrient ratio lookin' like these days??

Toni69
07-01-07, 11:52 am
Ok, before I start...I spoke way too soon about the soreness thing before. I couldnt even make it to halfway through Shrek the Third when my ass started to kill so bad..even sitting was so uncomfortable..dam walking power lunges! Now the soreness is shooting down the sides of my legs and the teardrop areas of my quads!

Ok, today is the day where I can eat whatever the hell I want all day as long as my protein is high. Even with this long deserved cheat day..I still managed to be good! I am truly pathetic! I did go out for burgers (ate only half of that huge bun and no cheese) and I ate popcorn at the movies, waffles and fruit this morning with breakfast...its a start dammit!

I still have 2-3 meals to go before this day is over...I can get creative, dont you worry! :)...and you bet ice cream will be on my menu somewhere tonight too!

Today, I did my famous super fast arm workout. I designed this wo for when your under time constraints. Its all about keeping your ass moving..no resting at all other than the time it takes to walk over to another piece of apparatus and load it up. You can opt to use the rest/pause method here too..meaning enough time to shake out your arms, take a breather than continue.

This is how it went...45min...with 2 pee breaks!

SEATED ALT DB CURLS (my doubles...2 curls on the left, 2 on the right..that is one rep total).
25's 1x12 (24 reps ea arm)
30's 1x10 (20 reps ea arm)
35's 1x4 (8 ea arm)
35's for singles 2x6

CLOSE GRIP BENCH PRESS (95lbs) SUPERSETTED W/ PRESSDOWNS (rope; slow and controlled)
3x12 each

NARROW GRIP E-Z BAR CURLS (75lbs) SUPERSETTED W/ WEIGHTED DIPS (quarter)
3x10

CONCENTRATION DB CURLS SUPERSETTED W/ SEATED TRICEP PRESSES (DB)
CC: 25lbs 1x10; 30lbs 1x8; 35lbs 2x4
Tricep: 40lbs 1x12; 45lbs 1x10; 50lbs 2x8

ABS AND STRETCHING

HAMS TOMORROW....AGAIN!!!

Lowdown5
07-01-07, 1:51 pm
Great workout Toni, enjoy the day of feast!

Toni69
07-01-07, 2:53 pm
Awesome!!

What's your macronutrient ratio lookin' like these days??

Im getting in around 45-60g clean fats a day, (I stay away from most saturated other than what is in my red meat and a tiny bit in my tri-o-plex and animal snak bars..which I dont eat everyday).
I take in around 225-275g carbs per day (not including greens) and approx 200-250g protein per day.

This is a give or take approximation being I dont write anything down like I do when dieting. However, I do ballpark in my head as the day progresses. I always keep some sort of mental figure in my head. This just became routine to me because I am so particular about keeping track of everything when I diet...I write it all down then. I have measured and calculated food so often now that I know by eye what a portion of food would most likely be even when eating out. I manage to schedule meals about every 2-2.5 hours.

Sometimes I am too dam full to eat so soon again so I would just have a very small meal/snack. I always eat romaine lettuce leaves or some greens with every meal..except with my post workout shakes, I like to enjoy those on their own.

Days like today..my fats and carbs are higher. I try not to exceed 250g protein in one day cause then I feel its sitting too heavy in my stomach, even with all the greens and fiber that I eat.

During the week, I totally rely on rolled oats, sweet potatos and beans (never canned), for my solid carb sources and waxy maize starch as my liquid carb source. I still do not eat dairy, other than a touch of light ice cream or ricotta cheese as a treat and I do like fat free cheese over my eggs in the morning.

I am managing to maintain a solid 112-114 (water weight there too), eating like this. I am probably gonna have to increase some fats here soon..carbs too perhaps. I will wait it out a bit longer with doing what I am doing as is.

Bam Bam
07-01-07, 5:48 pm
Damn Toni, jus caught up on your log and it looks like you have been puttin in some serious work. Keep it up.

Toni69
07-02-07, 11:26 am
Here is how it went for me today:

DUCK SQUATS (smitty; super wide)
warm up 25's 1x15
35's 1x15
45's 1x15
45's + 25's 2x10

LYING HAMSTRING CURLS
I dont know why I had a hard time with these. I was still sore from sat's quad day from the lunges and I went deep on the duck squats, so perhaps I wore my hams out already???

warm up 40lbs 2x15
70lbs 2x10 (really good reps here, even held at top for a good couple seconds)
80lbs 1x7
90lbs 1x3 had to drop weight back to 70lbs for 6 more reps
90lbs again...1x3, dropped to 70lbs again and went to failure..about 7 reps.

SLDL's
warm up 95lbs 1x20
115lbs 1x12
135lbs 1x10, took a shorter rest after this set
135lbs 1x6, took a bit longer rest after this
155lbs 1x6

REVERSE DB LUNGES
25's 1x10 each leg
30's 3x10 each leg

I also hit chest today in between hamstring sets for fun..just felt that good. I only focused on flat bench and incline barbell press on the smitty. I will hit isolation stuff later this week.

FLAT BENCH PRESS
135lbs 4x6 (I was extremely pleased with this today. I had alot of power too which suprised me since this was the first time in a while that I hit bench press). The only reason I stuck with this weight was because I didnt want to push it being I was hitting chest between my hamstring sets and didnt wanna burn out before hammering the hams.

INCLINE PRESS (smitty)
25's 1x15
35's 1x12
45's 2x10

CROSSTRAINER FOR 30MIN

IRBS
07-02-07, 11:31 am
Nice hard work Toni, way to keep it up!

nawaaz
07-02-07, 1:49 pm
I've been reading your new journey, and Legs are the main focus now, so that's great. Quads have always been my strong point, and I know exactly how you feel about trying to go heavier. I use spotters for my squats, as weird as it sounds. Now the spotters are trustworthy guys who train along. At times it's one guy behind me who just unhooks the bar from me when i'm sittin and during the heavier sets, 385 pounds something (yeah, i reached that far!!), one guy on each side.
So, i dunno if that's a good advice but it works all the same on me: use spotters ;) good going on your new journey. I've been around all the time, just reading and taking most I can in. I'm moving next week, and it's gonna be a huge experience for me.

nawaaz

Big Wides
07-02-07, 4:58 pm
i've been reading your thread for a while and am still shocked and amazed at how you kill your legs, then hit that crosstrainer. Toni my hat goes off to you and your hard work. Those legs will be coming in faster than you think. keep working hard

IRBS
07-02-07, 4:59 pm
i've been reading your thread for a while and am still shocked and amazed at how you kill your legs, then hit that crosstrainer. Toni my hat goes off to you and your hard work. Those legs will be coming in faster than you think. keep working hard

I agree...after I squat I just wanna go lay in the corner!!!

Toni69
07-02-07, 5:02 pm
I agree...after I squat I just wanna go lay in the corner!!!

what do you think Im doing now? with my ice cream thats too frozen to eat too! LOL.. I may as well sit on it..maybe it will numb my sore ass muscles! ROFL

and thank you Big W...;) actually, the cross trainer isnt so bad..its when I do quads and then hit the stairs right after that. It is just torture. Wed...this is what I have to look foward to on wed! haha!

Last time I did stairs after quads, about 15min in my legs became so heavy and I kept hitting my toe on the next moving step...I couldnt even pick up my legs!

I love that! LOL

Lowdown5
07-02-07, 6:24 pm
Crazy workout Toni, I dig it!

Maccabee
07-03-07, 12:55 am
What is a Duck Squat?

Toni69
07-03-07, 2:46 am
What is a Duck Squat?

You get on the smitty or you can very well use the normal squat rack. I alternate with normal squats and the smitty on different days. I find the smitty to allow more of a wider stance and better control of heavier weight. Plus you can position yourself a bit differently so you can squat down deeper and not feel like your gonna tip...like tipping a cow..LOL...not that I compare myself to a dam cow now either! Just a metaphor of sorts! LOL

Anyway, take a wide stance with toes pointing out, keeping your back straight and head up, bend at the knees until your thighs are parallel with the floor. Use your hams and glutes to comes down deep, quads will assist on coming back up but I try to focus more on hams and glutes to do most of the work since I do this on hamstring day.

hjayss
07-03-07, 6:08 am
What is youor view on fat free ice cream..I bought a gallon and it taste good something is wrong...or am I just use to it now fat free milk fat free cheese etc...

Toni69
07-03-07, 12:03 pm
What is youor view on fat free ice cream..I bought a gallon and it taste good something is wrong...or am I just use to it now fat free milk fat free cheese etc...

I only eat fat free and light ice cream when I treat myself. It does taste too dam good, but if you went and compared it to the real deal..you would think you were nuts thinking fat free ice cream was good to begin with! LOL

Yes..your used to the fat free lifestyle...you have officially converted to the other side! LOL...at least you dont have to feel as guilty eating the lighter stuff..so eat more of it! That's how they get ya! LOL

Nightshift
07-03-07, 12:41 pm
Keep after it Sis! Your workouts are looking awesome!!

Toni69
07-03-07, 1:10 pm
I had the strongest back wo ever today..the strongest I ever had...it was nuts..for me, it was nuts. Maybe not for you big boys, but for me..super sick!
I wonder if its the M-Stak/Stak 2 combo, cause I still feel revved up!

I did take some progress pics and will post later. My computer keeps crashing so gimme time..I will get them on here soon enough.

Keep in mind, I only just started training heavy since the show and I only just noticed I am inching up in weight..at 114lbs now. I am on creatine and eating loads more carbs, so I am not sure how much is actually water weight, (hence why I am not showing my abs now cause I do hold water there and I am kinda...well, due for my monthly you know).

Ok...BACK TODAY:

warm up
3 sets of standing lat pulldowns (60-90lbs; 3x10-12)

OLD SKOOL T-BAR ROWS (barbell stuck in corner)
warm up: 1-35lb 1x15
1 pie 1x12
2 pies 4x6
2 pies + 10lbs 2x7

BOR'S (I have to use straps cause my tiny hands slip and my wrist is bugging me these days)
warm up 95lbs 1x15
115lbs 1x12
135lbs 1x8
155lbs 2x6

SINGLE ARM DB ROWS SUPERSETTED WITH WIDE GRIP CHIN UPS (4x10)
50lbs 1x10
55lbs 1x10
60lbs 2x8

SEATED CABLE ROW (narrow grip)
120lbs 1x6
130lbs 1x6
140lbs 1x4

MEDIUM GRIP PULLDOWNS
105lbs 1x10
120lbs 2x8

STRETCHING AND ABS FOR 20MIN

BTW, my legs are not sore at all! QUADS tomorrow! can't freaking wait!

Will post pics later. I took them when I got home..so I lost my pump...;(

Sugarbutt
07-03-07, 1:24 pm
Nice back workout, sis...I wish you worked out at my gym, because you'd give me someone to compete against!! =)

...don't feel bad, I hafta bring out the straps whenever I dead, shrug, or do rows...it sucks, but I know I would not be able to lift the weight I do without 'em!

IRBS
07-03-07, 1:36 pm
Awesome session Toni...it aint the M-Stak and Stak 2..its heart and determination...

Big Wides
07-03-07, 1:52 pm
Awesome session Toni...it aint the M-Stak and Stak 2..its heart and determination...

its all about heart and you've got a lot of it. another impressive session by Toni, the cooker, the competator, the lifter who kills the weights

Toni69
07-03-07, 4:12 pm
Ok...please...dont expect all these huge changes in just 2 wks of this leg split. What I DO notice are my legs taking on a different shape, they are harder and tighter. I am holding loads of water..I know I am cause I can feel it in my stomach..I swear I can hear the water swishing around when I move for God's sake! LOL

I am getting stronger, Im not as sore anymore..recovery is really fast. I am eating a lot more food (clean) and I am always so stuffed, even by my next meal. Its really hard to get all this food down every 2-2.5 hrs. I dont know how you all do it! Im trying though..believe me.

Ok..here I am after I trained, when I got home. Sorry there are so many..I get pic crazy..in case you havent noticed by now. I just can never choose.

http://s160.photobucket.com/albums/t167/tonigal69/Toni%20bulk/?action=view&current=IMG_1766copy.jpg

http://s160.photobucket.com/albums/t167/tonigal69/Toni%20bulk/?action=view&current=IMG_1765copy.jpg

http://s160.photobucket.com/albums/t167/tonigal69/Toni%20bulk/?action=view&current=IMG_1763copy.jpg

http://s160.photobucket.com/albums/t167/tonigal69/Toni%20bulk/?action=view&current=IMG_1762copy.jpg

http://s160.photobucket.com/albums/t167/tonigal69/Toni%20bulk/?action=view&current=IMG_1761copy.jpg

http://s160.photobucket.com/albums/t167/tonigal69/Toni%20bulk/?action=view&current=IMG_1758copy.jpg

http://s160.photobucket.com/albums/t167/tonigal69/Toni%20bulk/?action=view&current=IMG_1757copy1.jpg

http://s160.photobucket.com/albums/t167/tonigal69/Toni%20bulk/?action=view&current=IMG_1732copy1.jpg

http://s160.photobucket.com/albums/t167/tonigal69/Toni%20bulk/?action=view&current=IMG_1739copy.jpg

http://s160.photobucket.com/albums/t167/tonigal69/Toni%20bulk/?action=view&current=IMG_1706copy.jpg

http://s160.photobucket.com/albums/t167/tonigal69/Toni%20bulk/?action=view&current=IMG_1711copy.jpg

http://s160.photobucket.com/albums/t167/tonigal69/Toni%20bulk/?action=view&current=IMG_1731copy1.jpg

http://s160.photobucket.com/albums/t167/tonigal69/Toni%20bulk/?action=view&current=IMG_1748copy.jpg

http://s160.photobucket.com/albums/t167/tonigal69/Toni%20bulk/?action=view&current=IMG_1747copy.jpg

http://s160.photobucket.com/albums/t167/tonigal69/Toni%20bulk/?action=view&current=IMG_1751copy.jpg

http://s160.photobucket.com/albums/t167/tonigal69/Toni%20bulk/?action=view&current=IMG_1754copy.jpg

http://s160.photobucket.com/albums/t167/tonigal69/Toni%20bulk/?action=view&current=IMG_1753copy.jpg

Ratch
07-03-07, 4:19 pm
Great back day! We don't have a T-Bar setup here, so I do all mine old-skool like that too...barbell in the corner...my favorite part of the workout.

Sir J-Werk
07-03-07, 4:35 pm
You can see some little changes in your legs in some of the pics.... but it's a little hard to see case they turned out dark.... I don't know how to describe them but you can tell it in your quads.... They are taking on a different shape.... I don't have a clue what the hell you look for on hams so I won't speculate.... You can also tell that you have been very dilligent about your meals.... DON'T LOOK AT ME LIKE THAT! .... Not only is your strength going up, which is evident by reading your w/o postings.... but your physique appears to be bigger while still keeping good definition in your usual places, ie, back, delts, arms, etc....

You are doing well.... Keep busting your ass.

Stay Strong, stay Focused, stay Animal!
Respect.

Lowdown5
07-03-07, 9:50 pm
Great photos Toni. My daughter looked at them with me and her response was "That chick rocks, I wanna work out!" She is 18 so that is the greatest compliment you can receive.

Maccabee
07-03-07, 11:53 pm
In your pictures your legs seem to be bulkier.

Toni69
07-04-07, 3:10 am
Great photos Toni. My daughter looked at them with me and her response was "That chick rocks, I wanna work out!" She is 18 so that is the greatest compliment you can receive.

well how cool is that? LOL Thank you so much!...nice to know an 18yr old girl thinks I am cool! hahaha!

hjayss
07-04-07, 4:10 am
I only eat fat free and light ice cream when I treat myself. It does taste too dam good, but if you went and compared it to the real deal..you would think you were nuts thinking fat free ice cream was good to begin with! LOL

Yes..your used to the fat free lifestyle...you have officially converted to the other side! LOL...at least you dont have to feel as guilty eating the lighter stuff..so eat more of it! That's how they get ya! LOL

I do not feel bad I guess the sugar would be the issue they must poor more in I am no expert I guess I shouold just shut up and enjoy huh...lol..
and you are looking bigger shoulder look great and the legs wow...they are gonna be pissed next time you compete...it will not be fare how great your conditioning is...

Toni69
07-04-07, 4:27 am
Thank you..and yes..sugars are an issue, but if your bulking and watching the sugars, like if ice cream is your only real treat, then go for it!

I am pleased so far with how my body is changing. I know things take time. I do adapt quite quickly and me not being sore anymore..as sore that is, is a plus. I am stronger overall in all my exercises so that's bonus too. Yesterday's back wo was the strongest I have had in a long time. I could have went heavier but again...Im supposed to be resting these days I am training my other bodyparts...and I am not!

I realize the rest helps for me to recover and push harder on leg days. So if I am actually tiring myself by pushing so hard on these other training days may or may not reflect on my leg training and progress. At that point, if I notice this happening, I will stop training upper body.

So far, with my leg training, I have managed to be stronger with each session. Squats are the only challenge for me now.

So far so good. Yes, my overall conditioning has always been pretty good. I manage to maintain that throughout the year. But this year, I may let go a tad if it means better legs in the long run. Im not worried about upper other than gaining some more size in my back and shoulders. My upper never fails me....it the legs I want to target now. Im just maintaining my upper when I train..although it is so tempting to go nuts. I could have went all day yesterday if I didnt have to pick up my boy from school! LOL

NPC Chicka
07-04-07, 9:10 am
Now, I can see changes.

The density is getting more compact- which I know makes me sound like a moron, but I"m on 3 hours of sleep due to insomnia, here.

You can really tell the thickness creeping in in your midthigh, especially in your side shots- which means that you are using a lot of "tension" when lifting. When you get a modified routine that focuses on "explosiveness" especially out of the hole like in a squat, the WHOLE LEG will get denser.

In time, child. In time. For now, stay covered, stay focused. Stay the course. Slow and steady wins this race. Remember the tortoise and the hare. In BB, you want to be the tortoise- always.


Now, back to work!



NPC CHicka

Toni69
07-04-07, 11:14 am
NPC Chicka! You have no idea how happy you made me when I read your last post! I read it like 10 times thinking each time...if she says Im looking better, then Hot dam! I must be doing something right! Finally! Phew...ok..I know Im not in the clear..long road ahead of me still.

Ok..so quads was great today. I was stronger in everything, even my squats were better. I still stayed with the 135lbs, but I got 10 reps each set as opposed to 8 last time and....AND.....I went deeper in my hole! hahaha! What you all must be thinking now huh..naughty, naughty!...I went deeper...much deeper with 135..almost The House deep! I was very pleased with that.
Next squat day Im taking it up a notch 'cause I think Im ready to go heavier now. Looking foward to that!

Here is how it went today:

SQUATS; all deep, slow and controlled; wide stance
warm up 3 sets with just bar for 20 reps
95lbs 1x20
135lbs 4x10

LEG EXTENSIONS (slow and controlled; held at top for good 2 sec count and really squeezed quads hard and tight).
60lbs 1x15
75lbs 1x12
90lbs 1x10
105lbs 1x10
120lbs 2x8

LEG PRESS (feet close together)
2pps 1x20
3pps 1x20
5pps plus 20 lbs (its plus 20lbs cause 2 plates were 55lbs each instead of 45lbs)
2x8; 1x10

6 sets for calves (sitting and standing)

STAIRS FOR 30MIN (still brutal!)
ABS AND STRETCHING FOR 15MIN.

HAPPY 4TH OF JULY EVERYONE! Taking my boy to watch the fireworks on the base tonight. So later and have a great evening!

Lowdown5
07-04-07, 2:07 pm
Great workout, and just so you know, my daughter is signing up at the gym this weekend and I know that seeing your photos inspired her to do it. Thanks Toni, you have made a positive impact on her, and we both appreciate it.

NPC Chicka
07-04-07, 2:55 pm
Great workout, and just so you know, my daughter is signing up at the gym this weekend and I know that seeing your photos inspired her to do it. Thanks Toni, you have made a positive impact on her, and we both appreciate it.



And so it begins........the journey of another.

That's what it's all about, after all, isn't it?





NPC Chicka

Lowdown5
07-04-07, 2:57 pm
And so it begins........the journey of another.

That's what it's all about, after all, isn't it?





NPC Chicka



Yes, I believe it is.

Maccabee
07-04-07, 2:59 pm
Nice workout Toni. You getting much stronger. Peace

Nightshift
07-05-07, 1:46 am
The pics are great!! They really show your progress! ANother great leg day as well!

hjayss
07-05-07, 2:01 am
Toni looking at the pitures I feel that we are missing out cause I cane see slightly the great definition there that you have your bulk is going well you are looking bigger and in the muscles not in the bad areas lol...great job toni keep it up 5pps on the leg press unreal.

Toni69
07-05-07, 2:22 am
I know those pics are not great quality..used the cheapo camera. I will take better ones in a couple weeks or so. Remember though,
Im not working on definition anymore...Im not prepping for a show for now. Im working on becoming more dense, building thicker legs as far as building muscle in the quads and hams so when I do shred down..there will be more in the leg area to shred down to!

Plus, my legs need more muscle, they need SIZE AND separation also, but you have to have the muscle there first, then cut the fat off. Even if they dont ever get shredded, they need to be thicker and fuller and remain hard and cut.
This way I am more symmetrical and balanced overall. Im working on thickness in my middle back and shoulders as well. Everything else as far fine tuning other areas), will hopefully fall into place as everything comes together..in time.

Its really just about putting size on my legs now..quality muscle..not fat..maybe a little fat..but muscle is what we are leaning toward.
************************************************** ********
HEY LOWDOWN5!!!! That is fantastic about you daughter. If she ever wants to pm me..tell her to feel free anytime! Im always here...that for sure! LOL

IRBS
07-05-07, 7:11 am
Great job Toni!!!! Now go eat some ice cream!!

Toni69
07-05-07, 10:20 am
Feeling absolutely great these days! I wake up everyday just ready to do legs again! Today was shoulders and some light chest. Here is how that went!

SMITH MACHINE PRESSES (a bit wider grip than normal)
warmed up with weight of machine for couple sets
25's 1x15
45's 4x3 (still struggling for the 4th rep..no spot so I seetled for 4 sets of 3 with 1 min rest betw sets).

SEATED DB PRESS (1 min rest betw sets)
45's 3x6
after last set of 6, ran the rack!...no rest between sets
40's 1x4
35's 1x6
30's 1x6
25's 1x7
20's to failure...12 reps

STANDING SIDE LATERALS (single arm)
20lbs 6x10 (right wrist is bugging me..so didnt go heavier today..concentrated on form with the 20's)

PEC DEC (CHEST)
70lbs 3x12 (slow and controlled)

STANDING FRONT RAISES (db; alternating) SUPERSET W/ BENT FOWARD CABLE CROSSOVER; LOW PULLEY
DB Front Raises: 4x10 ea shoulder
BF CC: 3x10 (slow and controlled)

BENT OVER SIDE LATERALS (DB)
15lbs 3x10

PUSH PRESS WITH JUST BAR TO FRONT
3 sets to failure (30 sec rest betw sets)

STRETCHING FOR 10MIN...CALLED IT A DAY!...QUADS GETTING A TAD SORE!

krazyassmexican
07-05-07, 10:23 am
damn!!!!!!!!!!!!
toni u go harder than me girl hahahaha but hey it was great what u did u just pump me haha i guess imma change clothes and go to the gym for leg day!


Feeling absolutely great these days! I wake up everyday just ready to do legs again! Today was shoulders and some light chest. Here is how that went!

SMITH MACHINE PRESSES (a bit wider grip than normal)
warmed up with weight of machine for couple sets
25's 1x15
45's 4x3 (still struggling for the 4th rep..no spot so I seetled for 4 sets of 3 with 1 min rest betw sets).

SEATED DB PRESS (1 min rest betw sets)
45's 3x6
after last set of 6, ran the rack!...no rest between sets
40's 1x4
35's 1x6
30's 1x6
25's 1x7
20's to failure...12 reps

STANDING SIDE LATERALS (single arm)
20lbs 6x10 (right wrist is bugging me..so didnt go heavier today..concentrated on form with the 20's)

PEC DEC (CHEST)
70lbs 3x12 (slow and controlled)

STANDING FRONT RAISES (db; alternating) SUPERSET W/ BENT FOWARD CABLE CROSSOVER; LOW PULLEY
DB Front Raises: 4x10 ea shoulder
BF CC: 3x10 (slow and controlled)

BENT OVER SIDE LATERALS (DB)
15lbs 3x10

PUSH PRESS WITH JUST BAR TO FRONT
3 sets to failure (30 sec rest betw sets)

STRETCHING FOR 10MIN...CALLED IT A DAY!...QUADS GETTING A TAD SORE!

Big Wides
07-05-07, 10:24 am
yes.... push press! second log today that i have seen them in someone's log. thats one hell of a way to end a shoulder session!

Toni69
07-05-07, 10:41 am
Let's just say taking my shirt off when I got home was not a pleasant ordeal. Not only is my back freakin killing me from my back wo...my shoulders are already tight and uncomfortable and now the quads are feeling exhausted..not sore..but that total fatigue feeling, like if you put too much weight on them they will just crash and burn. Yea...life is good now..Im slowly becoming an invalid! LOL...I love it, just wish I had a live in masseuse!
I seriously need a massage!

Nulllogik
07-05-07, 10:46 am
Impressive shoulder WO...

Love the way a shirt decides to be difficult with you after a wonderful shoulder workout...

IRBS
07-05-07, 12:27 pm
yes.... push press! second log today that i have seen them in someone's log. thats one hell of a way to end a shoulder session!

I agree...gotta love the push presses!!!

B.C.
07-05-07, 1:27 pm
I am definitely going to have to add the push press in on my next shoulder day...oh yeah, that's today. Stay Strong Toni,

B.C.

Toni69
07-06-07, 11:35 am
I came into my wo today thinking my hams were actually fully recovered. Low and behold they were not! They are not sore but they were dam fatigued. I felt it as soon as I started warming up and it was brutal. It took a while for my hams to finally break in, but they didnt hold up for long. I was soon not able to place too much pressure on my legs when standing..had to keep alternating and my hams were literally throbbing and felt wobbly the whole way through.

I know my previous pics were not the best quality as opposed to other pics I have posted. I used a cheapo camera..but the hams are hard and tight. Today, while doing lying hamstring curls, it felt as if the skin was ripping..that's how tight my skin is back there and I am hoping to dear God I will not get stretchmarks there. I know you boys like to see those war wounds...but us ladies do not really welcome stretchmarks at all! Even the BB'rs! But hey..whatever.

Here is how it went today..oh...I weighed 116lbs this morning so..the diet, the training and the combo of Stak 2, M-Stak, Storm, Waxy Maize, BCAA Stack + Taurine must be all working together. I know my strength has gone up considerably including my overall endurance, recovery and energy levels.

Ok..today's Hammies:

LYING LEG CURLS
warmed up with 40lbs, real slow and held at top for good squeeze (2x15)
60lbs 1x12; very slow and controlled; held at top for good tight squeeze for 2-3 seconds
70lbs 1x10; same as above
80lbs 1x7; same as above
90lbs..this is where it became difficult; 2x3 then dropped to 70 for 6 more reps each time; slow and controlled

LEG PRESS (feet off top pad; killer on hams and glutes!)
3pps 1x12; slow and controlled..really allowing the hams and glutes to do all the work for every set.
4pps 1x10
5pps 2x8; last set of 8, I dropsetted..no rest between sets other than removing plates from ea side of the leg press
4pps 1x8
3pps 1x10
2pps 1x12
1pps (single leg) 1x15 ea leg

Ok...seriously could not walk after that...wobbly beyond belief. But this may have affected my next exercise a tad.

SLDL's SUPERSETTED WITH WEIGHTED HYPERS (25LB PLATE)
warmed up with 115lbs 1x12
135lbs 2x10
155lbs 1x7; 1x6...these started getting a bit too rough, so I went back to 135lbs for a last set of 10.

WEIGHTED HYPERS
4 sets of 20 total..but what I did was 10reps with the 25lb weight then 10 more reps without right after. My back, hams and glutes were numb by this point!

30min on crosstrainer
25min stretching and ab training

firebeast
07-06-07, 11:40 am
after reading that, the weights are glad you were tired b/c you killed everything you touched in there today. good job. we all should aim for perseverance like that.

IRBS
07-06-07, 12:50 pm
Awesome work. 5 pps is no joke...I would be hurting after all this leg work, no doubt!

Toni69
07-06-07, 12:54 pm
5pps is really my limit..where I can get a good depth and really push the reps out. Today, I had my feet positioned on the top pad, with feet slightly hanging off. This really gets your hams and glutes nicely.

I know that eventually I will get deeper as I get stronger..as I have done with squats on my last squat day. I finally managed to go seriously deep with 135 on squats so now, next squat day, next thursday..I will go heavier and see how I do.

IRBS
07-06-07, 1:28 pm
5pps is really my limit..where I can get a good depth and really push the reps out. Today, I had my feet positioned on the top pad, with feet slightly hanging off. This really gets your hams and glutes nicely.

I know that eventually I will get deeper as I get stronger..as I have done with squats on my last squat day. I finally managed to go seriously deep with 135 on squats so now, next squat day, next thursday..I will go heavier and see how I do.

Thats what I liek to see!!! Great progress...see how addictive piling plates on is!!!!

Sir J-Werk
07-06-07, 4:07 pm
How are the hams feelin' now? Will you be sleeping at the computer tonight?

Stay Strong, stay Focused, stay Animal!
Respect.

Toni69
07-06-07, 4:14 pm
I am really sore and fatigued all over right now. Remember..Im not only training legs every other day, and I train them harder and harder with each wo, but instead of resting on the other days, I am training my other muscle groups. I am actually training every day now non-stop! I am taking the whole day off tomorrow so I can hit quads hard sunday.

Overall, I feel fantastic but NPC Chicka has me laying off cardio for a week now..eat the same, train the same..just no cardio for the week. I have to continue stretching. I have become way more flexible since I started stretching more regularly and I honeslty believe its helping me lift more too. Areas in my legs where I used to be really tight are not anymore...plus this helps relieve stress on the low back as well.

Maccabee
07-06-07, 4:20 pm
I thought you were hitting your legs twice a week...your hitting them every other day! Wow Toni, this beyond impressive. I feel fatigued as well from my workout splits. Have a nice weekend.

Big Wides
07-06-07, 4:24 pm
I have to continue stretching. I have become way more flexible since I started stretching more regularly and I honeslty believe its helping me lift more too. Areas in my legs where I used to be really tight are not anymore...plus this helps relieve stress on the low back as well.

hmm.....stretching your legs to help your lower back. i heard that once from someone, but I can't seem to remember who it was..... maybe the name will come to me

nice work Toni

Lowdown5
07-06-07, 5:44 pm
Damn Toni, that is fuckin intense. You are an Animal in every sense of the word.

Wanted to let you know that my daughter signed up at the gym, she has your photos and some photos of NPC Chicka on her mirror, she bought a nutrition book and has been talking about how she is gonna compete. I know she will do great, she is a hard headed girl, and when she sets her mind to something she is a bulldog. Thanks for providing motivation for her, I really appreciate it.

Maccabee
07-06-07, 5:48 pm
hmm.....stretching your legs to help your lower back. i heard that once from someone, but I can't seem to remember who it was..... maybe the name will come to me

nice work Toni

Very true, I noticed everytime I stretched it helped out a lot

Nightshift
07-07-07, 3:08 am
Those leg workouts are kickin ass! That NPC Chika is a Mad Genius! Can't wait to see the end results!!

Toni69
07-07-07, 3:37 am
The end results will surely pay off, but there never is truly an end to our conquest for a bigger and better me/you...is there?

Some one told me the other day I was big enough. We were discussing my wanting to gain size in my legs, back and shoulders. He was a dam hot guy too, fantastic shape...benches like a beast for someone as lean as he is. So, I asked him..am I unattractive to you? Just a question..wasnt flirting or anything. I seriously wanted to know his thoughts, especially since the whole female BB thread came to roost.

He said no, your extremely attractive..but getting any bigger will start to take that away. Why ruin what you have going for you?, he says. Meaning what? I have an aesthetically pleasing shape and a pretty face now so best to keep it that way, I guess??? Was he leaning toward the idea of me considering going figure instead??

I explained how for competitions that I am always the lightest lightweight (shortest too)..and although I may be the most conditioned lightweight so far, in the 3 shows I have won, if it wasnt for my upper body...well...we all know right?

So, I have to take some risks in order for my legs to come up to par and if that means gaining size everywhere else too, then so be it. I guess one problem is people dont understand why we, meaning females in BB, find the need to compete and having to struggle with being more than what we already are. This dude thought I was perfect as is, any more..I may not appeal to him any longer.

I did begin to wonder about it when I got home..tried on some clothes. Many outfits I used to wear just dont look good anymore cause my arms are too muscular, shoulders are actually a bit too big...so it left me thinking about what most men actually do find to be attractive and sexy. Then I thought, why should I care all of a sudden. This is what I want and that is the whole point. I dont stay fit to get a man, I dont lift the way I do to get a man's attention...with the only exception that I try to show off a bit once in a while! LOL

It boils down to what I want and yes, of course I want to win my next show. I mosty want to prove to myself I can get my legs where they need to be in a given timeframe that is realistic. I want to be on that stage again because I love it..I dream about it..its what I love to do. I love busting my ass and trying to make my legs grow..its a challenge for me. Plus, I feel its extremely important for my son to see how I fight to pursue and achieve my goals and dreams. Bodybuilding, like other sports, teaches discipline, concentration, and focus. These traits learned in the gym can be applied to all aspects of your life to make all that you do a success. You believe in yourself and you take pride in everything that you do. My son will understand this!

People may not like what I do..what you do, but they dam well best respect it! Like I said before.."if this shit was easy, everyone and their mother would be doin it too!"....

Peace, until tomorrow...QUADS!! LOL

hjayss
07-07-07, 3:41 am
Doing great toni hitting wheels hard hit it hard or go home right...

Toni69
07-08-07, 4:29 pm
Ok, I thought I had experienced a couple rough days since starting this split...but today was by far, the roughest of all.

I was very close to puking and I became nautious and dizzy during the walking power lunges. My diet is straight, no worries there. I just think that this split is finally beginning to wear me down and although I feel fantastic overall, I sleep well, I have loads of intensity and energy, the split is slowly beating me down physically..not so much mentally...in fact not at all mentally. Hence why I probably was able to push through.

This is how it went today and oh..today is my "day of cleansing"....today I eat whatever I want all day. One meal to go and its gonna be dam good too.
Had my whole wheat waffles for breakfast with bananas, steak and eggs. Ate some pizza (no cheese though)...grilled myself a couple bacon cheeseburgers, had a few other treats here and there...Toni is good to go. Tummy sticking out and all! LOL

This is how it went down:

HACKS:
warmed up with just the weight of machine for 2x20
warmed up with light GM's and standing lat pulldowns too.

2-55's (one each side) 1x12
2-55's plus 1 quarter ea side 2x10
2-55's plus 35's ea side 2x8....couldnt get as deep here but still had a good depth. This weight is challenging for me so I will stay here until I can get to rock bottom..then I will increase my weight. Im guessing next hacks day..I will be doing 2 plates ea side at least!
Dropped after last set to 1-55 ea side and went to failure, as low as the machine could go (right beneath parallel)...1x15

WALKING POWER LUNGES, barbell 25k = 55lbs:
OK...this is where I had issues. I used the same weight as last time cause once I finished hacks, my quads were seriously quaking..so I figured I would stick with the same weight but take longer strides or go faster..do something different than last time.

4 rounds for 30 long steps ea leg, so 60 steps ea set round the basketball court.

3rd round, rep 12..had to pause. Started getting cold sweats, felt dizzy and nautious and my hearing started to fade..I knew I was close to fainting. I didnt even have the energy to drop the bar. I dont know how I managed to continue without puking or falling..but I did. I took a bit of a longer rest before the next set and ate a couple of dried figs I had in my bag. Felt better within a minute! Guess I needed the sugars.

Ok...LEG EXTENSIONS: REST/PAUSE METHOD (15 sec rest betw sets; pyramided down this time)
90lbs 1x15 (slow and controlled)
75lbs 1x15
60lbs 3x15
all slow and controlled...hurt like hell too.

CARDIO on stepper for 20min today cause I was rudely interrupted...
oh..did my 30-40min arm wo yesterday...really good wo too.

Lowdown5
07-08-07, 4:38 pm
Damn, you gotta have an "S" on your chest for Superwoman after that. Great work Toni, and I laughed at the comment about your belly sticking out, that was funny.

Maccabee
07-08-07, 6:33 pm
Nice workout Toni. I am the same way right now. Before every workout its not a problem to win mentally, but physically its draining the life out of me.

IRBS
07-08-07, 8:22 pm
I was very close to puking and I became nautious and dizzy during the walking power lunges.


THAT MEANS ITS WORKING!!!!! YESSSSSSSSSSSSSS!!! LOL!!!

Hey, if you feel like puking you know you did it right!!

firebeast
07-08-07, 8:41 pm
excellent workout toni, i wish i had you level of endurance and persiverance. you are a person of discipline and it shows. good show of animal behavior.

Toni69
07-09-07, 3:07 am
Thanks everyone and anyone who pops in to check on me...all I am saying here is I best get some dam better looking legs out of all this! LOL
Right now im holding alot of water..I know its water cause it comes and goes and my weight fluctuates way too often by a couple pounds of two on and off.

I may get off storm a while and just continue with the Stak 2, M-Stak, nitro pak, BCAA, waxy maize, and taurine powder that I add to my waxy maize post wo. Im going to start shock therapy here soon anyway, so I wont need the storm since ST is a muscle volumizing formula too.

I realized I said in my last post about my "day of cleansing" that I dont like cheese and took it off my pizza but I ate 2 bacon cheeseburgers. Let me just clarify, I dont eat dairy usually because its so high in bad fats and in sodium. I do like fat free and lowfat cheese. I dont like the cheese most place put on pizza because its very stringy and plastic like.

I like the real mozzerella...like you get in an authentic Italian place on a pizza margarita. Now other cheeses...if I eat them, like on my burgers are lowfat or fat free types only and its only on rare occasions I would actually eat a piece of real cheese. I usually peel it all off..LOL

Well, I spoke to Vinny G..he is 2 wks from his show and looking just freaking sick! He has by far the most amazing physqiue to me. Well, he also yelled at me real good for not resting on my rest days between leg wo's...so..Boss is now mad at me! I feel like a dam child! ROFL

I understand where he and NPC Chicka are coming from regarding my rest days. But to let you all in on why I dont practice what I preach this one time..regarding resting..cause I tell you all to rest all the time!
Im in a crazy situation here..being in the UK, living with my soon to be ex. The household is maintained but always on the edge of destruction because its so tense and unstable as far as the relationship is concerned.

Im not taking classes this term cause I am leaving soon and I dont work..so when J is in school or out doing stuff with friends, I am bored out of my mind. I train! What else do I have to keep me focused and sane for that matter? Plus, as much as it exhausts my body, it stimulates my mind and I need my faculties in order now. My life is dramatically going to change soon and I have no idea what to expect. I have been isolated in this marriage for so long and I am scared to be on my own again...with a child on top of that. Im ready..just insecure about it.

So..this is why I am training 7 days at the moment. I did rest saturday...saw Oceas 13, went shopping and all. But even shopping does not satisfy my boredom anymore. It does not stimulate me enough..and certainly not as much as training.

There it is...me trying to justify why I dont rest! LOL

IRBS
07-09-07, 7:25 am
Thanks everyone and anyone who pops in to check on me...all I am saying here is I best get some dam better looking legs out of all this! LOL
Right now im holding alot of water..I know its water cause it comes and goes and my weight fluctuates way too often by a couple pounds of two on and off.

I may get off storm a while and just continue with the Stak 2, M-Stak, nitro pak, BCAA, waxy maize, and taurine powder that I add to my waxy maize post wo. Im going to start shock therapy here soon anyway, so I wont need the storm since ST is a muscle volumizing formula too.

I realized I said in my last post about my "day of cleansing" that I dont like cheese and took it off my pizza but I ate 2 bacon cheeseburgers. Let me just clarify, I dont eat dairy usually because its so high in bad fats and in sodium. I do like fat free and lowfat cheese. I dont like the cheese most place put on pizza because its very stringy and plastic like.

I like the real mozzerella...like you get in an authentic Italian place on a pizza margarita. Now other cheeses...if I eat them, like on my burgers are lowfat or fat free types only and its only on rare occasions I would actually eat a piece of real cheese. I usually peel it all off..LOL

Well, I spoke to Vinny G..he is 2 wks from his show and looking just freaking sick! He has by far the most amazing physqiue to me. Well, he also yelled at me real good for not resting on my rest days between leg wo's...so..Boss is now mad at me! I feel like a dam child! ROFL

I understand where he and NPC Chicka are coming from regarding my rest days. But to let you all in on why I dont practice what I preach this one time..regarding resting..cause I tell you all to rest all the time!
Im in a crazy situation here..being in the UK, living with my soon to be ex. The household is maintained but always on the edge of destruction because its so tense and unstable as far as the relationship is concerned.

Im not taking classes this term cause I am leaving soon and I dont work..so when J is in school or out doing stuff with friends, I am bored out of my mind. I train! What else do I have to keep me focused and sane for that matter? Plus, as much as it exhausts my body, it stimulates my mind and I need my faculties in order now. My life is dramatically going to change soon and I have no idea what to expect. I have been isolated in this marriage for so long and I am scared to be on my own again...with a child on top of that. Im ready..just insecure about it.

So..this is why I am training 7 days at the moment. I did rest saturday...saw Oceas 13, went shopping and all. But even shopping does not satisfy my boredom anymore. It does not stimulate me enough..and certainly not as much as training.

There it is...me trying to justify why I dont rest! LOL

Everything will workout in the end for the best. When it gets tough is when you gotta proove your salt. Hell, if I was in that situation I would be in the gym 10 days a week...LOL!!!

firebeast
07-09-07, 9:10 am
hey toni, sorry to hear about the home issues. i don't really know how you do your split, but i w/o 7 days a week and only work one muscle group a day once a week. that way a muscle group has a week to recoup. just an idea if you feel the need to w/o everyday to pass the time. i have found the w/o really intense b/c i can focus all my attention on the one muscle. i'm no bodybuilder like you, but just tryin to help. good luck.

Maccabee
07-09-07, 9:45 am
Like I said before you are the strongest woman I know. You can take on any challenge Toni. Peace

Toni69
07-09-07, 11:14 am
Ok, took it up a notch today....(yes, I used to watch Emeril's cooking show every chance I had. They dont haveit here so now all of a sudden i stole his line! LOL)

BENCH PRESS:
135LBS 2X6
145LBS 2X4
155LBS 2X3

INCLINE DB PRESS
45'S 1X12
50'S 1X10
55'S 2X8

INCLINE SMITH MACHINE PRESS
25'S 1X15 (ALL SETS SLOW AND CONTROLLED)
35'S 1X12
45'S 2X6

FLAT BENCH DB FLYS SUPERSETTED W/ DIPS (3X10)
30'S 1X12
35'S 2X10

My chest was seriously pumped and pretty much done at this point. Hit about 200 reps for abs...cardio for 30min on stepper since I didnt do my full 30 yesterday.

IRBS
07-09-07, 11:15 am
Nice work Toni

Lowdown5
07-09-07, 11:19 am
Great workout Toni, and remember, tough situations make tough people. You will come through this fine. You have all of us here if you ever need us.

Sir J-Werk
07-09-07, 5:49 pm
Well Brooklyn.... The good Lord will never give you something that you can't handle.... And it looks like you have your bases covered.

I know I haven't posted much but I'm still keeping track of you every step of the way.... Keep those eyes of your's open and forward....

Stay Strong, stay Focused, stay Animal!
Respect.

IRBS
07-10-07, 9:59 am
Thought you might enjoy this read:

http://asp.elitefts.com/qa/default.asp?qid=55783&tid=131

Cheers.

Toni69
07-10-07, 11:09 am
Thought you might enjoy this read:

http://asp.elitefts.com/qa/default.asp?qid=55783&tid=131

Cheers.

Cheers???? LOL

hey, that was very cool..thanks! I bookmarked it too. I will be back with today's dreadful hamstring wo..God Im glad its over. Well, its not really over..the pain is just kicking in now! LOL

Ratch
07-10-07, 12:03 pm
Sweet chest day, Toni. Those numbers are lookin good.

Toni69
07-10-07, 12:09 pm
Ok..very close to puking again today..closer than yesterday. I had to sit a couple times and take a few breathers before starting the next set. I even ate more fats and carbs before training this time. I think my CNS is actually starting to take a hit now and as glad as I am that it is, its also something I have be careful with.

Ok...Hams today was a good day..a very good day in fact.
here is how it went down:

DUCK SQUATS ON THE SMITTY (deep, slow and controlled; used hams and glutes throughout whole movement)
2-25's each side 1x15
3-25's each side 1x10
3-25's and 1-10 each side 1x10, then dropsetted immed..no rest betw sets
3-25's each side 1x8
2-25's each side 1x8
1-25 each side 1x10

LYING LEG CURLS (first few sets were very slow and controlled; held at top for a good squeeze, then released slowly)
60lbs 1x12
70lbs 2x10
80lbs 2x6

SLDL'S (This is when it got rough...I stayed with the same weight for all sets, which sometimes I find harder to maintain for the same amount of reps each set. My hams were seriously shaking by the second set. I really concentrated on the hams doing most of the work. However each set, right at 7 became seriously tough and the low back had to take some of the load...but not much!)

95lbs 1x15
2-25's each side 4x10 (slow and controlled; deep stretch)

REVERSE LUNGES WITH DB'S (30's)
4x10 each hamstring...killer..I love these.

I did do the crosstrainer after for 30min..that was just nuts today. I decided not to hold the bars and let my legs do all the work...God I almost cried! LOL
I did it though. Hams were burning so bad..quads were shaking...butt was cramping...calves were aching...this was a good day!

MAMA IS STARVING NOW!!! LOL...MAMA NEEDS A MASSAGE TOO! LOL

IRBS
07-10-07, 12:20 pm
YES!!! PPPPPUUUUUKKKEEEE!!!! LOL!

Good session Toni!

Ratch
07-10-07, 12:29 pm
Ok..very close to puking again today..closer than yesterday. I had to sit a couple times and take a few breathers before starting the next set. I even ate more fats and carbs before training this time. I think my CNS is actually starting to take a hit now and as glad as I am that it is, its also something I have be careful with.

Ok...Hams today was a good day..a very good day in fact.
here is how it went down:

DUCK SQUATS ON THE SMITTY (deep, slow and controlled; used hams and glutes throughout whole movement)
2-25's each side 1x15
3-25's each side 1x10
3-25's and 1-10 each side 1x10, then dropsetted immed..no rest betw sets
3-25's each side 1x8
2-25's each side 1x8
1-25 each side 1x10

LYING LEG CURLS (first few sets were very slow and controlled; held at top for a good squeeze, then released slowly)
60lbs 1x12
70lbs 2x10
80lbs 2x6

SLDL'S (This is when it got rough...I stayed with the same weight for all sets, which sometimes I find harder to maintain for the same amount of reps each set. My hams were seriously shaking by the second set. I really concentrated on the hams doing most of the work. However each set, right at 7 became seriously tough and the low back had to take some of the load...but not much!)

95lbs 1x15
2-25's each side 4x10 (slow and controlled; deep stretch)

REVERSE LUNGES WITH DB'S (30's)
4x10 each hamstring...killer..I love these.

I did do the crosstrainer after for 30min..that was just nuts today. I decided not to hold the bars and let my legs do all the work...God I almost cried! LOL
I did it though. Hams were burning so bad..quads were shaking...butt was cramping...calves were aching...this was a good day!

MAMA IS STARVING NOW!!! LOL...MAMA NEEDS A MASSAGE TOO! LOL

Brutal...we love the lunges...lol...my legs cramped up reading this

brandonA
07-10-07, 1:01 pm
Holy crap Batman!!!...Damn T, that is some sick shit, when you attack something you come with both barrels...nice work....

-B

Lowdown5
07-10-07, 1:07 pm
Toni, you are kickin some serious ass my Sister. And puke equals a successful session. Keep strong, but then you know no other way.

Toni69
07-11-07, 11:34 am
Ok...let me define BACKDROP for you all. This is a day I thought up to throw into the mix for back days. Its a change up from the normal routine of things. I do this every now and again and what I do is every exercise for back, on the very last set, I will drop set to complete failure. Now, I dont care if you go to failure by just pumping out the reps or holding and squeezing. However its done..you must go to complete failure the whole way through.

I can tell you by the third exercise I was suffering from huge lat syndrome. You know..you see those guys walking around and cant put their arms straight down at their sides cause their lats are so big and wide (kinda like my Boss V...DOH!)...or the guys that make believe their lats are that big and walk around with their arms out anyway. Well...I have lats to talk about...small...but they are there! LOL

Today was also by far...way stronger than my last back day, as you shall soon see. here is how it went y'all! LOL

OLD SKOOL TBAR ROWS
warmed up with 1-pie for 1x15
2 pies 1x10 (held for good squeeze each rep)
2pies plus 1 quarter!!! 3x4; dropped on last set to
2 pies 2x6
1 pie 1x15

BENT OVER ROWS
warmed up with 95lbs for 1x15
135lbs 1x12
155lbs 1x8
175lbs 1x4; 1x5...dropsetted on this last set to
155lbs 1x5
135lbs 1x5
115lbs 1x5
95lbs 1x10
TOTALLY PUMPED NOW!!!

CYBEX LAT PULLDOWN MACHINE (was at a different gym today, so I took advantage of the machines they had)
WIDE GRIP; squeezing at bottom for each rep
130lbs 1x12
140lbs 1x10
150lbs 1x8; dropped here to
130lbs 1x8
110lbs 1x8
90lbs 1x8
70lbs 1x10
50lbs 1x10

SEATED CABLE ROW (SINGLE ARM)
40lbs 1x12 ea arm
50lbs 1x10 ea arm
60lbs 1x8 ea arm; dropped here, finishing one arm at a time, to
50lbs 1x6
40lbs 1x6
30lbs 1x10

BODY MASTERS ROWING MACHINE (narrow grip)
60lbs 1x15
70lbs 1x12
80lbs 1x12
110lbs 1x10; dropped here to
80lbs 1x8
70lbs 1x8
60lbs 1x20

Too pumped to move at this point. My back is already getting tight and sore!
Weighed 117lbs this morning too. Woooooo Hoooooo!

Lowdown5
07-11-07, 11:37 am
That "S" on your chest is getting brighter Superwoman. Kick ass Toni. Huge lat syndrome, or HLS as we call it, funny.

IRBS
07-11-07, 11:43 am
You do BOR's with more weight than the guy I lift with sometimes...LOL!!! And he weighs 185lbs!!! Good Job!

Toni69
07-11-07, 11:47 am
I was indeed happy with that. 175 used to be my max before I started show prep for the last show..so yes..this was huge for me. I had a good range of motion and depth too. This shocked me, trust me..then the second set I got 5 reps..so that was cool. I wont go up in weight for a bit cause it was a slow 4-5 reps and they could be more powerful...so I want to work on that...more power. You can see, I have no prob with endurance and repping shit out as I do in drop sets and supersets...power is what I need to work on for all my compound movements.

IRBS
07-11-07, 11:51 am
On your way to Powerlifting!!!! You know you want too!! LOL!!!

Big Wides
07-11-07, 12:13 pm
On your way to Powerlifting!!!! You know you want too!! LOL!!!

yes Toni, come to the better side, we throw kick ass parties and eat a lot

Toni69
07-11-07, 12:15 pm
yes Toni, come to the better side, we throw kick ass parties and eat

and you know I can cook and bake too...hmmmm? No more dieting huh? LOL

IRBS
07-11-07, 12:39 pm
and you know I can cook and bake too...hmmmm? No more dieting huh? LOL

Of course we diet...its called SEE FOOD!!!!

Toni69
07-12-07, 11:13 am
Ok, started off today feeling low..like really tired. Went to another gym cause my usual hole in the wall is being renovated...finally!

Let me start by saying this was by far the best squat day I ever had! Once I got warmed up...I just couldnt stop. Pay close attention to the squats guys and gals!

SQUATS (wide stance)
135LBS 1X10 (very deep, slow and controlled)
155lbs 1x8
175 3x6 (not as deep as 135, but still good depth, lots of control)

This is where I started thinking...should I keep going? I was feeling dam good all of a sudden. I didnt have any spots...should I go for 195???
Screw it..I went for it!

195lbs 1x6 (good depth, total control).

Now, Im a bit shocked. I stood there and stared at the bar for a bit. Hands on hips...thinking...thinking....

FUCK IT!!! (and I dont use the F-word unless absolutely necessary!)...Im gonna break 200 for the first time in my life!

I used a belt just to support my low back cause I didnt have a spot and the back issue worried me a bit.

****205lbs 1x4 (not as deep as the other sets...could have went an inch or two deeper, but considering I did not have a spot, this was my first time breaking 200...I still had good depth and total control of the weight). I WAS SERIOUSLY PLEASED WITH THIS.

Next squat day I will get a spot and I will get that inch or two deeper! Now I know what to expect...now I know Im on my way to squatting the way I should be. Now I know...I CAN DO IT!

LEG PRESS (feet narrow)
Ok..different leg press machine here. When you sit in it and place your feet on the pad, your kinda in a V position...its weird.
I stayed with 3pps plus one on top (7 total), because my quads were already shaking bad. Either those squats killed my quads or the machine was awkward for me..not sure. All I know is that these next 4 sets were brutal on my quads.

4x15 ea set (40sec rest betw sets)

LEG EXTENSION SUPERSET WITH STANDING CALF RAISES (160LBS-220LBS)
35k = 77lbs; 1x15 (slow and controlled; squeezing at top)
42k = 92.6lbs; 1x12
49K = 108lbs; 1x10 (more slow and controlled now; not holding and squeezing at top)
56k = 123.5lbs; 1x8
63k = 138.9lbs' 1x8

I wanted to hit cardio but my legs were so numb and shaking so bad..I thought it best to pass today. My legs actually felt huge and so pumped..they are already tight and getting sore.

Ended with 100 reps for abs (machine crunches; cable crunches and hanging reverse crunches) and some stretching.

IRBS
07-12-07, 11:24 am
Wide stance squatting....getting more powerlifting-like every day!!!! Good job, congrats on the PR!

Sugarbutt
07-12-07, 11:36 am
That was a sweet freakin' quad workout, girl!! Congrats on the 205!!! Keep it up!!! Completely motivating to see another female putting up nice numbers!!

Ratch
07-12-07, 12:24 pm
Look at those numbers! Great squat day, no lie. Way to go with the PR!

Maccabee
07-12-07, 12:40 pm
Congrats on the PR!! That was some strong squatting.

Big Wides
07-12-07, 1:35 pm
way to go Toni on the PR and your transformation to powerlifting, lol!

Toni69
07-12-07, 2:21 pm
way to go Toni on the PR and your transformation to powerlifting, lol!

Transformation to PL huh??? I have to say I was diggin those squats today after I started rollin. The funny thing was I was thinking about you Big W..and IRBS, my best girl NPC Chicka..all of you and that got me goin. Honestly..I wanted to keep going but I had to get through the rest of the wo and that was tough enough due to the squats I think...so I must have done something right.

next squat day...looking so foward to it now..more than ever before!
Thank you for checking in on me...I luv my Big Bruthas and my Big Sista!

BigAnt
07-12-07, 2:23 pm
we gotta keep that back healthy so you can, again, kill the competitors in your class next year....easy big girl on the squats...if you feel pain, bail! ok?

Lowdown5
07-12-07, 2:25 pm
Toni,

Damn girl, we are gonna have to start refering to you as the "Squat Queen". That was one damn impressive squat dat, I like how you got through the mental part.

Toni69
07-12-07, 2:25 pm
we gotta keep that back healthy so you can, again, kill the competitors in your class next year....easy big girl on the squats...if you feel pain, bail! ok?

Not yet...thank God. I did feel tight and I had the belt on cause I didnt have a spot with me...I never do sadly.

Thank you BigAnt...dont worry..you will be the first one I cry to if I have another back issue creep up on me! :)

B.C.
07-13-07, 7:56 am
BIG props on breaking 200 Toni! I'm going to have to step it back up in the squat rack, or you'll catch me in no time! Stay Strong.

B.C.

Toni69
07-13-07, 11:35 am
Im not gonna list my whole wo today cause it was one of my typical shoulder days except I got the 50's up for seated DB presses 1x4, then 1x6 (spot on last 3, but I got the negatives)..so that was cool.

Also..today was the first time I was able to do Arnold DB presses with the 45's for sets of 4...that was cool too. If my right wrist wasnt bugging me, I could have had 6 reps..but that's fine.

I titled this Dont Delay cause this is a method I use in alot of my wo's. (I dont know if its an actual technique or anything..I just come up with stuff on my own usually).

What I do is this...last set of Arnold db presses, no rest..go right into the next exercise which is a superset. So today right after Arnold's were incline raises with the barbell for front delts then right into upright rows..then a rest for like a minute or two. Straight back to incline raises..then upright rows..then rest again.

So then...right after last set of upright rows...do the same thing as before. No rest..right into the next exercise that is another superset. So for me, right after the last upright row...went right into standing side laterals with seated reverse laterals for rear delts.

Understand???

I was actually exhausted today from legs yesterday. This is why I used this method. I felt I wasnt as strong today as far as intensity was concerned so I had to use this dont delay method to take it up a notch.
Im beat and Im starving..and I just ate too! LOL

Ok...tomorrow is HAMS AGAIN! LOL...it never ends huh? I love it!

IRBS
07-13-07, 11:37 am
"Dont Delay" - Go eat some food!! LOL!!

Big Wides
07-13-07, 11:51 am
supersets are a nice way to really hit the shoulders nicley when your whole body is taxed. good job on the arnolds as well, really pushing it to the threshold

Toni69
07-14-07, 1:00 pm
Today was seriously rough but perhaps it was because of the 205 I put up in squats on Thursday...or maybe it was because I was lifting heavier this time as opposed to last week and maintaining my sets with heavier weight..I dont know. Maybe this split is finally taxing me and taking me to my limit?

I know that training on my rest days prob affects my overall performance on my leg days. I am resting tomorrow and I will see how this may or may not imrove my intensity levels come monday for quads again.

This is how it went today:
Oh...I hit squats today even though it wasnt scheduled for today. I only went light..to rep out for a few sets and I have to say. Now that I did that 205...135 was a breeze. I get seriously deep and have total control.
So, I did a couple sets with 135, then a couple with 155, also deep and controlled. That was cool.

LYING HAMSTRING CURLS:
Ok...my usual gym has this machine, but its nearly flat when you lay on it. I have yet to get any good reps with 90lbs..I just cant do it..I tried so hard.
The other gym has this other Lying Hamstring Machine that is angled...and I can get 90lbs on that easily. Any ideas as to why this is an issue for me???

70lbs 1x10 (slow and controlled)
80lbs 1x9; 2x7; dropsetted all sets cause my hams were just not working it today...dropped to:
70lbs 1x5; 60lbs 1x5l
Rested a bit longer and attempted 90lbs, 1x1 (WTF!!!), dropped to:
80lbs 1x3; 70lbs 1x5; 60lbs 1x5; 50lbs 1x6..all slow and controlled.

SLDL'S
135lbs 1x10 (very powerful on this set..really good set)
155lbs 4x10 (these started wearing on me by set 3....really good sets all the way through..fighting for the last 2-3 reps on the last two sets).

LEG PRESS (feet high on foot rest; narrow)
2pps 1x15
3pps 1x12
4pps 1x10
5pps 1x8; 1x6

HYPEREXTENSIONS (no weight this time)
4x20; slow and tight supersetted with yes...lyiong hamstring curls again..single leg this time..slow and contolled. No rest between sets at all..just kept going.

Crosstrainer for 30min.

Bombshell
07-14-07, 1:05 pm
Hi ya Toni~

quick qustion for ya~ How long does it usually take you to complete a workout? Do you not focus on speed but slow and steady? Your workouts look pretty intense and long. I was just wondering how long you rest in between sets?

Toni69
07-14-07, 1:10 pm
It varies. Like today..I was a turtle..hahaha!

some days I get through a workout (not including the cardio and abs and calves that I dont always include here) in about 45min..providing nobody bothers me too with chit chat.

Today, legs took a good 1 1/2 hrs..I was that slow. I needed longer rests today to just get through the wo. Today is my cheat day too so I am carbed up. I am training legs every other day you see. See...it goes something like this and my girl NPC Chicka, outlined it for me (for 4 wks).

Mon: Quads; cardio
Tues: rest
Wed: Hams; cardio
Thur: rest
Fri: Quads; cardio
Sat: rest
Sun: Hams; cardio
Mon: rest

and so on...but you see, I am also not resting on my rest days like she wanted me too. Im actually hitting upper body on my rest days..so..I am training 7 days a week! Im resting tomorrow though..I swear!!!

B.C.
07-14-07, 1:31 pm
You really should be resting, Toni. I know it isn't in your nature, but you need that extra rest to get ALL the benifits out of that torturous leg split you're on. I'm sure NPC Chika would agree. Have you added any supps to aid your recovery...more glutamine...more BCAA's, stuff like that? This program you're on is really something. I would be hard pressed to get through half the workouts you're doing...good luck, and keep up the hard work...it'll all be worth it when you have put three inches on each thigh. Keep your eyes (and your mind) on the prize as they say.

Stay Strong.
B.C.

Bombshell
07-14-07, 1:35 pm
Remember too Toni, that rest is A VITAL part of rebuilding and building muscle. Boby needs to break down, rejuvanate, and rebuild. (but you already know that. LOL) Just don't burn yourself out. You've done a great job with your last contest. There's even BIGGER things in store for you in the future. I can feel it!!!!

Keep up the great work!!!!!
P.S.~ I think you've actually inspired me to do more cardio. LOL. A powerlifter doing cardio? who ever heard of such a thing? HaHaHa

Toni69
07-14-07, 1:45 pm
Remember too Toni, that rest is A VITAL part of rebuilding and building muscle. Boby needs to break down, rejuvanate, and rebuild. (but you already know that. LOL) Just don't burn yourself out. You've done a great job with your last contest. There's even BIGGER things in store for you in the future. I can feel it!!!!

Keep up the great work!!!!!
P.S.~ I think you've actually inspired me to do more cardio. LOL. A powerlifter doing cardio? who ever heard of such a thing? HaHaHa

Even I dont do crazy cardio...hmm..maybe I should?? I only do 30min at about 130-135HR.

Powerlifters dont do cardio huh? LOL

I do understand what everyone says about rest and this is the only time I dont practice what I preach. I have reasons as to why I train everyday...it keeps my sanity. I have loads of stress at home and training really clears my head. Its killing my body..but clears my head! LOL

Lowdown5
07-14-07, 2:08 pm
Toni, your workouts are nothing short of spectacular, but I agree with the above folks, take some time to rest. Just because you have the S on your chest, even Superman sometimes chilled as Clark Kent.