Hey all!
This is my first post so I am EXCITED! lol

Anyway, I have been training like a BEAST the past couple months and I am trying to mainly add some size to my quads and calves. My upper body grows pretty quikly and for some reason I can't get bigger quads. I have been going heavy on all my lifts. I did 11 plates per side on leg press last leg workout and 145 on each side for smith machine squats. I usually do about 8-12 reps on legs but occasionally go lower or higher to shock the muscle. If you have any advice for me to get some beastlier quads it would be greatly appreciated! (note to team members: you all have sexy quads so help me!!!) I do legs again tomorrow so hopefully i can get 4 plates per side on squats...

I will post again after my leg workout and let you know how I do.

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Team FigureRX athlete

hey lindsey good to see you on here! GLAD TO HEAR YOUR TRAINING IS GOING WELL FOR YOU. THAT'S AWESOME WEIGHT, YOU'RE GOING TO REACH SOME GOALS AND RECORDS GIRL. KEEP IT UP, AND LOOK FORWARD TO MEETING YOU NEXT YEAR.

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www.DanielleRouleau.com

Thank you Dani! I am looking foward to meeting you next year also! You look amazing and I love your legs. I will try your calf workout that you posted on Erin's forum.

Anyway, I did pretty well on legs on wednesday, here is what I did:

Smith Squats
warmup 45/side x 20reps (2 sets)
90/side x 12
115/side x 12
135/side x 12
145/side x 10

one leg leg press
90/side x 15
135/side x 12 (2 sets)
90/side x 15

leg extension
140 x 15 (2 sets)
for the 3rd set i did a technique where i start at the heaviest weight and do 1 rep and drop the weight a little, do 2 reps drop again and do 3 reps and keep going like that to 10 reps. The last 10 reps are so hard even with the light weight.

hack squats
90/side x 12
for the last 2 sets i had one 45 and 2 25's per side. I did 12 reps, dropped by 25 lbs, did 12 more reps, dropped another 25 and did 12 more reps.

So my quads are so sore and I love it! I love not being able to walk down stairs!

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Team FigureRX athlete

Hey again!
I hope everyone is enjoying my training log so far! I took today off but did shoulders yesterday. Shoulders are my favorite muscle group to train and look at! I usually start shoulders with a heavy pressing movement but I decided to do something a little different this time. My shoulders were on fire after this workout and they are actually sore today! yay! I find it hard to make my shoulders sore so when they are I get really excited!

Here's what I did:

Barbell upright rows
warmup 50 x 15 (2 sets)
80 x 12
90 x 10
100 x 8

one arm lateral raises Supersetted with one arm front raise
lateral- 25lb db x 12 front-20lb db x 12 (2 sets)
lateral-30 lb x 10 front-25 x 10

machine press
100 x 12
110 x 12
120 x 10

cable rear delt rows
25 x 15
30 x 12
35 x 12 with drop set 15 x 8

machine lateral raises
75lb x 12
80lb x 12
85lbx 10 drop weight 65x 10 drop weight 45 x 10

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Team FigureRX athlete

Hi Lindsey

Awesome work out - you truly are the 'beast' .

You and the other athletes who post their work outs here are an inspiration.

Best

Doug

THANKS LINDSEY...AWESOME ROUTINE AND WEIGHTS U DID FOR LEGS...I LOOK FORWARD TO MEETING YOU TOO...OH BTW CONGRATS WITH YOUR ENGAGEMENT....TALK TO YOU SOON! ENJOY UR O FFSEASON

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www.DanielleRouleau.com

Hey everyone,
I did some heavy chest yesterday. I am freakishly strong on chest and I am working on reaching some strength goals I have set for myself. I love training chest because I think it's awesome to go to the end of the dumbell rack to lift weights.

Anyway here it is:

incline db press:
Warmup-40 lb dbs x 15 (2 sets)
70 lb dbs x 12
80 lb dbs x 8
90 lb db x 4 (plus two with spotter)



hammer strength decline press
100 each side x 12
115 each side x 10
125 each side x 8
135 each side x 6

high cable flyes
40 x 15
50 x 12
60 x 8

low cable flyes
45 x 12 (3 sets)

seated machine flyes
drop set 150 x 6/ 120 x 8/80 x 8

so thats one of my monster chest workouts! It was great and I am sore like it was my first time working out! lol!

Thank you Dani for the congrats on my engagement! Hopefully it works out even after all of next years grumpy dieting! haha Just kidding!

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Team FigureRX athlete

Hi Lindsey

I heard that you were strong, but that chest workout was off the charts. I am shocked, and awed!

Quick question - do you also do bench presses (or the smith equiv) or just stick with the Dbs?

Best

Doug

Hey Doug,

Thank you! My chest has always been pretty strong! I actually don't do regular bench presses unless I do them at the end of a workout with light weight. I will use 135 and do about 12 reps for the last exercise. When I first started lifting weights (about 3 years ago) I always did barbell bench press but now it just kills my shoulders. I actaully did it about a year and a half ago just to see how much I could lift and I got 225 lbs. I would like to test it again and see how much I could do now. Also, I don't like the smith machine for bench press because the path feels very ackward to me. Quick question for anyone: What does the smith machine weigh?
Anyway, My goal is to do 100 lb dbs for reps, so I am working on it!



Heres my hamstring/ calf workout from yesterday:

One leg curls:
30 x 15
40 x 12
50 x 8
60 x 8
drop set 60 x 6/50 x 6/40 x 8

stiff leg deads
95 x 15
115 x 15 (3 sets)

lying leg curl
140 x 12 (2 sets)
drop set 140 x 10/110x 10/80 x10

seated leg curl
135 x 20
150 x 12 (2 sets)

calves (OUCH I DONT LOVE THESE!)

donkey raises
on these I started heavy and did slow reps all the way on tip toes an dropped weight until I got at least 20 reps. 4 sets

standing raises
Same as on donkey raises (3 sets)

leg press raises superset seated raises
2 plates each side x 15 reps superseted with 110 on seated raises x 10 reps

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Team FigureRX athlete

Hi Lindsey

Your leg workouts are very impressive too!

I looked on the web and asked around regarding the Smith machine bar weight. From what I found out it varies from machine to machine, all the way from 0 lbs (if it is counterbalanced) to 55 lbs! The answer for your machine may be written down somewhere on the uprights, but no guarantee.

I have noticed that women often have more problems with the Smith machine, and machines in general than men. I believe that is because the range and path of motion , which is restricted, was designed for the average man (probably larger than average).

Regarding the bench I would suggest starting low and working up if you want to do it again since the coordination required is different than for the Dbs. However based on your present Db press weights your max will be quite a bit more than 225 ( I would estimate ~ 210 - 220 lbs for the incline bench press and ~ 250 lbs or more for the flat).


Best

Doug

Depends on the configuration of the specific machine, but it's generally about 25 lbs.

Ask Doug how many times he can press the 90s.

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"What you don't have is a career." - Mighty Lingster, 2007

One handed or two handed?



PS - Tre may be right, but to be sure you should check. I checked the one at my gym last night and it was less than that (counter balanced)

Hi Lindsey: As a long time sufferer from chronically bad shoulders, maybe I can help out. I've had both shoulders scoped twice for bone spurs that were impinging on my rotator cuff. I couldn't sleep on either side for over ten years and any lifting was totally out of the question before my surgeries. Afterwards, my shoulders STILL would not cooperate, although I could at least get on with my life. Then I started training with an NPC men's competitor and he did two things for me. First, he had me warm up a total of 540 reps divided over six different shoulder rotation exercises. I do those warmups religiously and the effect has been almost magical. Then he totally changed my benching technique. Holding a telephone book on my chest, he moved the bar lower on my chest so I finished my negative rep just below my sternum. This brought my triceps into my sides and away from my head. The phone book prevented the last three or four inches of the range which is the part that really tears up the shoulders. After working with him for about six months, I got my bench back up to 275 . . . which, for an old timer like me is very gratifying, since I NEVER thought I'd ever make it back into the gym. Good luck! Love all your hard work!!

Hey,
I haven't posted in a while cause I have been so busy with my new puppy! Her name is Marlee and she is sooooooo beautiful, I love her A LOT! She is sleeping right now so I wanted to update everyone on my training! I changed my training a little bit this week over to higher reps and more intensity techniques (drop sets, supersets, negative reps...). I have been pretty sore too and I always like that!

Heres my back workout from today:

bent over barbell rows
2 warmup sets-bar x20
95x 15
115x 15
135 x 12
145 x 10
95x 15

pullups
3 sets x 10 reps

seated machine rows superset with lat pulldown machine
135 x 10/85 x 10 (3 sets)
125 x 12/70x 12

one arm cable row
50 x 15 (3 sets)

hammer strength high row
90 x 15 (2 sets)

so anyway, there it is! Oh and thank you bulk for the advice! Shoulder problems can really kill your training so I am really happy to hear that you fixed yours! 540 reps is a ton, keep it up!

Oh and DOUG, How many times can you db press those 90s???

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Team FigureRX athlete

Hi Lindsey

Welcome back. Another amazing workout.

Regarding the 90s you will just have to go to the gym in C bus with Bulklover1 and me to find out.

Not to give too much away, but if you spot me 50lbs per Db I just might take you on in a contest LOL. Tre can be the judge.

Best

Doug