HEy BEASTS!!!
I am pretty sure tomorrow is 16 weeks out from the Jr, nationals! which means it's time to start the pre-contest routine! yay!! It's funny because i kinda started a couple months ago because I was going to do the Emerald cup, and I wish I still was but I decided that I would try out for American Gladiators instead, which I still haven't heard anything about. Hopefully I will hear from them soon though. I did end up going to the Arnold and they told me i am still in the running, I better make it or else!!! you don't want to see me when I am mad, that's all I'm sayin!! just kidding

Anyway, I loved meeting my team at the Arnold, Everyone is so nice and beautiful (yes, you too Stephen! ) I don't think we could have a better team though, we kick butt!
Well, I am just warning everyone that this will be my official contest prep post so BE READY for some hardcoreness! I am off to do a track workout, Love you all!

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Team FigureRX athlete

Hi Lindsey,

I saw quite a few pics of you from the Arnold. You are lookin' great!

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Women's Bodybuilding, Fitness, & Figure...

Can't wait to read your workouts girl! I know they're going to be nuts!!! It was so great to meet you at the Arnold and I can't wait to get the chance to spend more time together!!!

You're right- OUR TEAM DOES ROCK

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Team FigureRX Athlete
www.allifit.com
AllisonMoyer@allifit.com
allifit@tmo.blackberry.net

Thanks Alli, you are right my workouts are hardcore like Ronnie Coleman! lol!! It was great meeting you also, you are awesome and this year will be so much fun with our team!

Anyway, I was a little off, it's actually 15 weeks out so yeah, I usually just up my cardio and start my diet at 14-16 weeks out just to get used to it. I did my first track workout on Sunday and oh boy was it hard!!! I love it though, it reminds me of last year! I realized how bad my cardio is right now though!! I love the challenge though and seeing myself progress week after week. I always set goals to do more sprints, more stairs or more plyometric drills every time I do a track workout and it's very motivating to reach those goals!
Monday's workout was shoulders and it was awesome, here it is:
standing barbell press
65x15
85x12
95x10
115x8

lateral raises (superset with) upright rows
25x12/50x10-3 sets

rear delt db lateral
20x12-3 sets

neutral grip machine press
70x12
80x10
90x10

rear delt rope pullbacks
100x15
110x12
120x10

alternating db press
30x12-3 sets

so there it is, i rested about 45 seconds between each set to keep my heart rate up so my shoulders were pretty dead! also, i did 45 minutes of cardio yesterday! One question for everyone, how much cardio do you do pre-contest? I have heard a lot of people that do 3-4 hours a day which seems crazy to me, The most i got up to last year was about 1 hour and 45 minutes a day.

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Team FigureRX athlete

hey, just came across your journal, super strong, but i knew that already just from pics! i only do 30 minutes of cardio a day pre-contest!!! and hope to decrease it as my show gets closer! very different from other girls! it works for me....if i do a ton of cardio, i look flat! i like to rely on my diet more...i will keep following your journal....

Hey Bree, thanks for the info! That is totally different from most people, but that's awesome because cardio is so boring sometimes! I seriously keep hearing about people doing 3-4 hours though which seems ridiculous to me! I couldn't do that much with such a restricted diet anyway, I would pass out! So yeah, i basically keep it to about 1 hour a day and at the most an hour and 45 minutes. I also believe that if your diet is perfect, you don't need so much cardio! 3-4 hours is MADNESS!

Here's my leg workout from wednesday (I have been doing 30-45 seconds rest between sets)

leg press
Warmup 2 plates per side x 20 reps (2x)
4 plates/ side x 20 (3 sets)
4 plates + 25lbs x 20

one leg squats (these kill!!)
85 x 15 (3 sets) - on these I did one leg rested for 20 seconds then did the next leg rested for 20 seconds... till I got three sets per leg.

Power squat machine
60/side x 20
90/side x 20
90/side x 15
90 /side x 15

Hack squats
90 x 15 (3 sets)

leg extensions
drop sets 95x 8/65x8/35x8 (3 sets)

Then some cardio for 30 minutes and then I died! Not really but I am sore for sure!!!
Oh and Sioux, thank you! I am quite a beast right now, can't wait to be in contest shape again!!

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Team FigureRX athlete

Lindsey, I'm with you....
My cardio last prep got up to AT MOST 2 sessions of 45 minutes....but usually after a week of that, it will drop back down because I burn muscle too quickly.
For the most part last year I tapered up to about 45 minutes and thats where it stayed. There was no reason to do more b/c I was seeing the results I needed.

I also think my conditioning and routine workouts help burn fat (as do the type of track workout you mentioned), which may also be why I was able to get away with less straight boring cardio.

I also feel the same way as you about loving to see progress and changes as the weeks go by....
I start gymnastics and conditioning workouts next week, and I know I will be sucking wind, LOL. But as I get in better shape, its mazing to see how quickly condititioning levels and cardio endurance improve.

Sorry for the lengthy post...
It was GREAT to meet you at the Arnold, and I have a feeling you're going to have an AWESOME 2008 season!
Keep training hard!! (I know you will )

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Team FigureRX Athlete

Hey folks! HAHA, folks is a funny word! Anyway, I am getting really hardcore with my workouts and diet and IT IS FUN let me tell you! Well actually I exaggerated a little, I mean how fun can dieting be really? NOT AT ALL!! I am already thinking about what to eat after my show.. hmmm...
Sorry for babbling, that's what dieting does to me! I do love the training though; so fast paced and when I am finished I just want to pass out! That's when you know you had a good workout right? Today I didn't lift but I did go on a long hike with my dog Marlee and my parent's dog Wally! They are both soft coated wheaten terriers and they are the cutest little guys ever! My little girl Marlee copies everything Wally does and it is so cute. I am glad it's finally getting warm though because my favorite things to do are go for hikes, outdoor runs... you get the point.

Erin, thank you for the input also, it's good to know that not everyone does 50 hours of cardio a day! And you ARE a ripped little beast at your shows so I am glad to hear it! I just always get confused because there are so many opinions out there! But, it was awesome meeting you at the arnold also, and I sure hope I have an awesome season! I am excited to have so much support from the team this year, last year it was hard because I didn't know anything or anyone so it was so stressful! I am just totally excited to step on stage tis year and kick some booty! You are for sure going to kick butt this year, I can't wait to see your routines, I wish I were coordinated enough to do that stuff!!!

Well here's the leg workout from yesterday:

Lunges-walking
60x 15/leg (4 sets)

one leg leg-press
90 lbs per side x 10 (each leg)
70 lbs per side x 15 (each leg)-3 sets

plie squats-superset-reverse lunge
45/side x 15 - 60 x 16 total (4 sets)

barbell squats
135 x15 (3 sets)

sissy squats
no weight on these, just 4 sets of 20-30 reps

leg extension
one big set! started as heavy as possible did one rep, drop a plate do two reps, drop a plate do 3 reps, drop a plate...... and all the way to really light weight with 10 reps THESE ARE HARDCORE!!

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Team FigureRX athlete

So, I have been sooo lethargic for like the last 3 days, yesterday I could barely get up but I made myself do cardio in the morning! I did do a chest workout on Wednesday which i was going to combine with arms but I could barely keep the weights from falling on my face! Hopefully I will be myself and full of energy within the next couple days. This is actually kind of a lame chest workout for me so be ready for one of my beast ones in the near future!

Incline dumbbell bench press

warmup for two sets 45x15

60x15 (3 sets)

dumbbell flyes

(one these I did a technique where you bring the weights down to full stretch and then only come up about 8 inches, lower again to full stretch and then bring them up the whole way, this sequence counts as one rep.)

25x12 (4 sets)

peck deck flyes -drop sets

100x12 /70 x 8 (3 sets)

And thats all I did! but I am actually sore!!

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Team FigureRX athlete

Here's my workout from yesterday, I did arms with hamstrings because I didn't do arms with chest on Wednesday. I probably train arms about once every two to three weeks since I don't really want to add any size to my arms and since they are worked with all upper body workouts!

Close grip bench press

70x15 (3 sets)

standing one leg leg curls

30x15
40x10 (3 sets)

cable bicep curls (with e-z curl bar)

70x15
80x12
90x10

lying barbell skullcrushers
-one these I did the 1 and a half technique again where I lowered the bar to a full stretch and only come up half way, lower again, up all the way.

45x12
45x8
45x8

lying leg curl

100x15
120x12
120x8

incline db curls-alternating

20x15
25x12
25x10

rope pressdown-drop sets

90x12/70x8-3 sets

seated leg curl-drop sets

150x12/120x8-3 sets

concentration curls

15x15-2 sets

stiff leg deadlifts

90x15-3 sets

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Team FigureRX athlete

Hi Lindsey

Even your 'non beast' workouts are impressive!

However don't be shy about posting the 'Beast' ones too

Best

Doug

Alright, so I got my energy back!! yay! I did a really fun hike last week for 2 hours and it was so beautiful outside!

hey doug, I got a couple beast workouts to post for you so check it out!

here's A BEAST back workout from yesterday:

pullups
3 sets of 12

on these next couple exercises, I did 5 sets x 5 reps and rested about 30 seconds between each set-IT WAS HARDCORE believe me

bent over rows

55 per side x 5
65 perside x 5 (4 sets)

Hammer strength front pulldowns

80 per side x 5
90 per side x 5 (4 sets)

lat pulldown

120 x 5
140 x 5-4 sets

Straight arm pulldown

40 x 12-3 sets

This workout was fun I like how fast it went! After all this i did 40 minutes of cardio and felt great. So glad to have my energy back!!!!

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Team FigureRX athlete

Hi Lindsey

Those definitely are some 'Beast' workouts!

Look forward to seeing you post some more.

Best

Doug

I have a couple workouts to post for ya'll so get ready

Here's my leg workout from Tuesday:

Leg ext
50 x 15 -3 sets

hack squats-drop sets

95(perside) x 10/70 x 10/45x 10 (3 sets)

leg press

180/side x 10
250/side x6 (6 sets)

front squat

115 x10-2 sets

reverse lunge

70 x 10 (4 sets)

regular barbell squats

135 x 12 (2 sets)

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Team FigureRX athlete

Chest and arms from Wednesday:

hammer strength bench press

2 warmup sets light weight x 15
80 per side x 8
90 per side x 5 (4 sets)

incline db press

60 x 6 (3 sets)
70 x 5 (3 sets)

free dips no weight

5 sets x 8 reps

pressdowns superset cable curls

80x20/70x 15
90 x 12/70 x 15
90x12

seated overhead ext. superset db curls

40x10/20x15 (3 sets)


And thats all for that, I took Thursday off for weights and just did 45 minutes of cardio. I have done cardio everyday this week except leg day, I usually don't do cardio on leg day until it gets closer to the show. Leg workouts are cardio if you work hard enough and take short rest periods!!! I have just been doing 45 minutes cardio per day for now!

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Team FigureRX athlete

Hi Lindsey

Those are definitely BEAST workouts!

Keep up the great work.

Best

Doug

PS - on another board there was a hilarious post from a guy who tried your workout, but with half your weights at his home gym. He got pinned under the weights and had to scream for help. Fortunately his mom heard him and saved him. Maybe we need to get his mom posting here LOL

hey miss beast! keep up those poundages. hope your prep is going well.

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www.DanielleRouleau.com

LOL Doug!!! I think his mom is a beast for sure! I should have warned everyone to use caution when doing my CRAZY HARDCORE workouts!!! <-- Look how cute this guy is, I love him!!!

Hey Dani, I have been checking out your workouts too and they are hardcore, you are such a BEAST!! I love your leg workouts they are crazy!!

Anyway, I took two days off of lifting but I will make up for it by doing two workouts today! I already did some chest and tris and later I will do LEGS! yay! I still did cardio on both off days though...

Here's back from Sunday:

Pullups

3 sets of 10

bent over barbell rows

95 x 10-4 sets
95 x 8-2 sets

close grip pulldown

100 x 10 (5 sets)

t-bar row

45 x 15-5 sets

wide grip pulldown

100 x 12-4 sets

seated machine rows

110 x 12-4 sets


And then i did 30 minutes of cardio and went home and ate some food!

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Team FigureRX athlete

Chest from wednesday morning:

Flat bench press

115 x 15 (2 sets)

135 x 15 (4 sets)

dips-machine

210 x 10-4 sets

db pullover

40 x 12 (3 sets)

cable flyes

40 x 12 (3 sets)

overhead rope ext.

60 x 12 (3 sets)

cable pushdown

85 x 12 (3 sets)

lying tricep extension

45 x 10 (3 sets)

And then 30 minutes of cardio!

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Team FigureRX athlete

So my leg workout was awesome! I almost passed out! but I didn't so here it is:

Walking lunges

40 x 20 reps per leg (40 total)-5 sets

Leg press

135( per side) x 20- 5 sets

power squat machine (drop sets)

90 x 15/ 45 x 15- 4 sets

leg extension

80 x 20 (3 sets)

Sissy squats

3 sets of 15 no weight- these are so hard! I just collapsed on the floor after every set!!!!

Then back to leg extension for 50 reps each set

I am off to the gym right now to train SHOULDERS!!! my favorite ever so I will post later about how BEASTLY I am!!

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Team FigureRX athlete

Hi Lindsey

Keep up the beastly work!!!

Your intensity is inspiring.

Best

Doug

PS - A friend of mine at the gym saw some of your photos pushing huge poundages with the dbs on the incline press. Now everyone there is razzing me and wants me to try to 'beat the beast' in order to redeem my manhood LOL .

However I told them I refuse to even try unless my mom spots me

Doug, you are seriously hilarious! Let's get your mom and have a lifting competition! I will bring my mom too because she is a beast for sure!

Here's my shoulder workout from thursday:

Db presses

55 x 15
60 x 12
65 x 10
70 x 8
60 x 12

lateral raises (cables)

3 sets of 12

bent over lateral raise

3 x 12

front raise

3 x 12

machine press

90 x 12 (5 sets)

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Team FigureRX athlete

back workout from saturday:

wide grip pullups

3 sets of 10

close grip pullups

3 sets of 10

one arm db row

50 x 12- 4 sets

lat pulldown

110 x 10-4 sets

straight arm pulldown

80 x 12- 4 sets

underhand bb row

60 x 12-4 sets

And I went to some hardcore fights last night! I had so much fun watching men beat the crap out of each other!!! Hope everyone had a good weekend!

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Team FigureRX athlete

Hey Lindsey!

Sounds like your workouts are going really well! How's dieting treating you? I had a "cheat weekend" this past weekend, and am officially starting my prep for Houston today, so no more cheat days (hopefully just a few meals here and there, LOL).

Anyways, I just wanted to check in and see how things were going.
Keep training hard (although I know you will), and I can't wait to see you up on stage in Chicago!!

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Team FigureRX Athlete

Hi Lindsey

You are the Beast.

Anyway I am going to sneak into the gym with a trainer friend of mine Weds and see if I can match those incredible db presses of yours.

For perspective, I still have not worked my way out of the chrome weights on that exercise yet, but thanx to Erin and Alli's coaching I made it out of the pink plastic ones!

Keep up the awesome work

Doug

Hi Lindsey, you are a complete beast. You have one of the most impressive upper body I have ever seen on a woman and your lower body isn't weak either - I was truly impressed by that squat video on youtube with a 200 lb man on your shoulders

Great work!! Train harder and get even stronger!
Best wishes for the competitions.

Regards,
Sam

Hey girl! Stopping in to check on you! Looks like things have been going well- and you've been busting ass in the gym!!! JUST HOW I LIKE IT!

KEEP TRAINING HARD!
xoxoxo

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Team FigureRX Athlete
www.allifit.com
AllisonMoyer@allifit.com
allifit@tmo.blackberry.net