Okay, I'm finally kicking off my training log girlies! I have been hitting the weights with trainer Becca Swanson and ex-bodybuilder Deb Widdis. Because I do tend to put on alittle weight on the off-season ( te he he) I am keeping my works out high intensity, taking very minimal rests between sets, and throwing in drop sets along with forced reps to really burn out my body. This is a great time saver for me when I cant get to the gym for those extra cardio sessions.

_________________
Team FigureRX Athlete

11/1/07
Shoulders, Tris, Calves

Curcuit 1
Seated DB Shoulder Presses - 20x15, 25x15, 30x12, 35x10
Seated Tricep Extensions (cable) - 40x15x2s, 50x15, 60x12 dropset 35x10
Calf Raises (inward turned on hack squat) - 180x30, 270x25x3s


Circuit 2
Tri Pushdowns Underhand Wide Grip 60x20, 70x20x2s, 90x15 dropset 70x10
DB Side Raises - 10x15, 12x15x2s, 15x15
Neutral Grip Cable front Raises - 30x15x3s, 35x15

Circuit 3
Standing Overhead Extensions (neutral grip) - 40x12, 50x10, 60x10 drop set 30x5
One-arm Tri Pushdowns - 40x10, 35x10, 30x10x2s
Seated calves - 105x15x4s

Poundages will vary based on machines, I do really advocate for lifters, especailly beginners to use weight they are comfortable with while concentrating on correct form and slow, controlled movements. This decreases risk for injury, allows for the correct muscles groups to be emphasized, and helps to build core strength when stablizing the body thoughout a movement. Happy lifting girlies!

_________________
Team FigureRX Athlete

Hey Ali,

Great to see you started a journal! What are your plans for 2008? I won't be competing again until the summer (Europa will be my first show), so I have a nice long off-season I'm with you in that I do put on some weight in the off-season, but it really seemed to work for me this past year, and I usually get lean pretty quick.

Anyways, good luck with all of your endeavors, whatever they may be, for the next year. Hope to talk to you soon.
Erin

oh, and p.s.--I read the litle blurb about you here on figureRx, and your power lifting numbers are INCREDIBLE!! Are you still able to lift that much, or do you train a lot differently now with that whole "look less muscular" thing for figure?

_________________
Team FigureRX Athlete

Hey Erin, great to hear from you! So far my next show will not be until Junior Nationals in Chicago, then possibly Team U, and for sure I'll be hitting up USAs again in Vegas (it was a blast!). I do have a couple other ideas underwork but until I decide if I'm going to participate, I'll be keeping it hush hush. I really would like to do Femsport with Jamie this summer as well. We could have a FigureRX Team, we'd seriously kick some butt! You game girlie?
As far as off-season weight, its a must have especially in the bodybuilding world. You need those extra calories to grow! I try not to go too overboard however; I'm borderline too big for this sport (about 153 contest at 5%). I am trying to maintain currently. I wouldn't lose muscle mass to accommodate the 'soft look' in figure. I believe muscular woman are beautiful, and it is more important to feel good in my own skin than to come in feeling under-conditioned and lacking confidence on stage.
My strength (except the bench) has maintained pretty consistent from my transition into figure. I can still hit a lot of the same raw numbers that I did previously except when I'm getting pretty close to contest weight. I only deadlift occasionally now (although I love it!). I've been making efforts to drop size off my erectors from powerlifting.

_________________
Team FigureRX Athlete

Hey Erin! I second that about putting some weight on but it works. I dropped 12 pounds for my show, but honestly I leaned out well and I was happy with the results...so to a certain extent I don't see the harm in gaining some pounds. Besides, in my opinion holding a contest physique year round is simply unhealthy.

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

I already told Jamie I was in for FemSport... if you're in and Erin's in then FIGURERX FEM SPORT HERE WE COME!! whoo hoo!!!!

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

11/8/07
Chest, Shoulders, Abs

Circuit 1
Incline Bench Machine
25x20, 35x20, 45x6 drop set 25x4, 35x10
Front EZ bar raises
30x15, 40x12, 40x12, 40x15
Hanging Abs
4 sets of 12

Circuit 2
Flat DB Press
30x12, 30x12, 30x15x2s
Shoulder Press Machine (inward facing)
30x12x2s, 30x15x2s
Abflexor (Flex machine) – 110x15x2s, 110x18x3s

Circuit 3
Cable Cross-Overs
35x15, 40x15x2s
DB Side Raises
15x15x4s
Rear-delt flies
60x20, 70x20, 80x20, 90x20

_________________
Team FigureRX Athlete

11/15/07
Back and bis

Circuit 1
DB Row
30x15, 35x15, 45x15, 50x15
Floor-seated High Pulley Chain-grip Rows
80x15, 90x15, 100x12 (forced rep +3), 110x9 (forced rep +6)
Preacher cable EZ bar Curls
50x15, 60x15x3s

Circuit 2
Partial Overhand Deadlifts
185x15, 225x12, 245x12, 275x10
High Dorsi Flexor Machine
105x15, 120x15, 120x15, 135x12
Incline DB curls
15x12x3s, 12x15



Finishing movement- I do this to get a final squeeze out of the muscle, movement should be slow, concentrating on squeezing the muscle group until exhaustion (it should burn!!)
Straight Arm Extensions
60x25x3s

_________________
Team FigureRX Athlete

11/23/07

Circuit 1
Leverage Lat Pulldown -
60x15, 80x15, 90x8 forced rep 4, 90x6 forced rep 4
Smith Machine Rows
70x20, 90x15, 100x12 forced rep 3, 100x12 forced rep 3
Back Stabilized BB Bicep Curls
40x15, 50x15, 50x 12x2s

Circuit 2
Vertical Rows -
80x12x3s, 80x15
Alternating Bicep Curls -
15x12, 15x15x2s
Decline Alternating Abs -
20x12x4s

Circuit 3
Behind Neck Pulldowns -
90x12x3s
Reverse-grip Cable Preacher Curls –
25x12x2s, 20x15
Weighted Ab Machine -
110x15x3s

_________________
Team FigureRX Athlete

12/6/07
Back and Shoulders

Circuit 1
Lat Pull Down
80x15 100x15, 110x15, 120x8 drop set 100x8, 110x15
Bent over DB rows
30x15, 35x15x2, 40x15
Rear Delt Fly Machine
90x20, 110x15, 120x12, 120x10 drop set 90x6

Circuit 2
Leverage Dorsi Flexor
45x20, 55x15, 60x15, 65x15
Cable Upright Rows
50x20, 60x15, 70x15x2s
Overhand Straight Bar Rows
50x15x3s, 50x18

Circuit 3
DB Pullovers
25x15, 30x15x2, 40x15
Smith Machine Shoulder Presses
50x15, 60x10x2s, 70x6 drop set 50x12
Straight Arm Side Raises
(Finishing Movement) 10x12x4s

_________________
Team FigureRX Athlete

12/13/07
Shoulders /Triceps/Abs

Circuit 1
Shoulder Press Machine (facing inward)
20x15, 40x12, 50x12, 60x10, 60x10 drop set 30x8
Close Grip Bench
95x20, 115x15, 135x12, 155x8
Kneeling Cable Crunch
60x30, 70x20,70x25

Circuit 2
Incline DB Rear Delt Flies
15x15, 20x15x2s, 25x15
Dip Machine
90x25, 115x25, 145x20, 160x15
Abflexor Machine
110x20x4sets

Circuit 3
Side Raises
15x12, 15x15, 15x18, 15x20
Lying Overhead Tricep Extensions
20x18, 25x15, 30x12

_________________
Team FigureRX Athlete

Back and Calves
12/21/07

Circuit 1
Close-Grip Pulldown
70x15, 80x20, 90x15x2s
T-bar Rows
45x15, 60x2x3s
Seated Calves (hammer)
270x15, 270x18x3s

Circuit 2
Standing Lat Pulldown (using cable machine, self-stabilize)
70x15x2s, 70x18x2s
Low Cable One Arm Row
50x12, 50x15, 60x12, 60x15
Leg Press Calves (toes in)
270x25, 360x18x3s

Circuit 3
Bent over one arm row (using end of t-bar)
20x12, 20x15, 30x15, 40x15
Lying Straight Arm Extensions (using rope)
25x15x4s
Donkey Calf Raises
180x15, 180x20, 210x12x2s

_________________
Team FigureRX Athlete

1/10/08
Shoulders/Triceps/Abs

Behind the Neck Presses (no superset)
30pds x12reps,
45pds x12reps,
55pds x12reps,
65pds x10reps,
75pds x10reps x2sets

Circuit 1
Tricep Pushdowns
80x25, 90x5, 100x25, 110x20
Mini-triset (one movement immediately following the next, no rest!)
Front, side, then Rear Delt DB raises
10pds x10 reps each movement,
12pds x10 reps each movement x 2 sets

Circuit 2
Upper Pulley Tricep Extension with Rope
50pds x12 reps,
40pds x 15reps x 3 sets
Side Raises with Cable
15pds x 10 reps
2-pds x 10 reps x 3 sets
Bent-over Rear delt rows (elbows out, using the low pulley and straight bar)
55pds x 15reps
65pds x 15reps
75pds x 15reps
85pds x 15reps
Hanging Leg Raises with weight between knees
10pds x 12reps x 4 sets

Circuit 3
Smith Machine Close-Grip Presses
95pds x 15 reps
110pds x 15 reps
120pds x 15 reps
130pds x 15 reps
Abflexor Machine (aka “Monster Machine” LOL! )
110pds x 12 reps x 2 sets
130pds x 12 reps x 2 sets

_________________
Team FigureRX Athlete

1/23/08
Shoulders/tris/abs

Circuit 1
Behind the neck barbell presses
45pds x 10 (warm-up)
55pds x 10 reps
65pds x 12 reps
75pds x10 reps
80pds x10 reps

Single rear delt cable pulls
20pds x 15 reps
30pds x 15 reps
40pds x 12 reps x 2 sets

Hanging Abs
4 sets of 15 reps, to execute I flex at the hip until my feet hit the top of the bar I'm hanging from (these were very difficult at first when I began doing them but the strength in my lower abdomen has increased dramatically since then. Hang in there even if at first you can only go halfway to the top! )

Circuit 2
Strict Front Shoulder Presses with Barbell (this a slow and controlled movement)
30pds x 18 rep warm-up
40pds x 18 reps
50pds x 15 reps
60pds x 12reps drop set to 40pds x 5reps

Dip machine facing inward (back pad should be placed against the top of the chest)
115pds x 15reps warm-up
115pds x 25 reps
140pds x 15 reps x 2 sets

Abflexor Machine (weight is anchored to my lower legs, I contract my stomach and pull the weight up towards my chest – emphasis on lower abdominal development)
110pds x 20reps x 4 sets

Circuit 3
DB Side Raises
15pds x 15reps x 4 sets

Lying Rope Tricep Extentions from low pulley (I lay on a bench for this one, allows room for a full range of motion, concentrate on the lock out of this movement)
50pds x 15reps
60pds x 12 reps x 3 sets

Wide-grip Tricep Pushdowns (once again concentrating on lockout)
90pds x 18reps
100pds x 8reps drop set 80pds x 8reps
90pds x 15reps x 2 sets

_________________
Team FigureRX Athlete

Hi Ali, great post as usual. I know you have been working with our Team FigureRX nutritionist Nejim recently, has your approach changed in any significant way based on his input?

_________________
www.FigureRX.com

Hey There! yes I have been working with Nejim lately. I had told him some of my physique goals for this competition season, thankfully alot of his training advice I had already been doing this off-season. He's got some good ideas and tips for my pre-contest prep concerning my cardio and targeting trouble areas (those stubburn buggers! lol) I've been impressed with his insights and excited about working with him this summer.

_________________
Team FigureRX Athlete

Hi Ali

Great workouts!

Quick question - are you primarily focusing on lower abs in your training or are you alternating upper and lower?

Best

Doug

Hey Doug, I mainly focus on my lower abs nowadays. I have alot of upper development and would like to even things out. I don't do weighted upper abs anymore--used to have to do decline crunches with 2 45pd plates on my chest when I trained heavy for meets. This resulted in some blocky upper ab development which I'm trying to taper down. Hope that answers your question. Best wishes and train hard! Ali

_________________
Team FigureRX Athlete

Hi Ali

Thanx for the answer.

2 45 lb plates- that is incredible!

By the way I have always felt you have had fantastic abs. I look forward to seeing how the sculpting goes.

Thanx for the best wishes and keep up the great training!

Doug

Hi Ali, I am excited to see you in Columbus and it will be cool that everyone will be staying at the same place so we have a Team RX headquarters!!

_________________
www.DanielleRouleau.com

Dani, so glad to see you again this weekend! I'm very excited for this upcoming season and looking forward to spending more time with all you girls in the future. We can whine together as we eat our chicken breasts at the shows. LOL! j/k Hope you're feeling much better hun!

_________________
Team FigureRX Athlete

3/3/08

Hey girls, just got back from the Arnold Classic, visiting all the other FigureRX ladies. It was a great time! Thanks to all of you who stopped by and said hello!

I was stoked after getting to see a couple of my heros this weekend. Great motivation for my next workout, hadn't hit the gym since before I left!

Chest Shoulders and Tris

Circuit 1

Incline Chest press machine
1 plate per side x 15reps
2 plates per side x 12 reps
2 plates and quarter per side x 10 reps
3 plates pr side x 10 reps

Tricep press-downs
100 x 20reps
120 x 18reps
140 x 15 reps
160 x 12 reps down set to 80 x 12 reps

leaning one arm side raises (hold on to cable machine and lean towards arm doing the reps)
17.5 pds x 15 reps x 4 sets

Circuit 2

One Arm Overhead Tricep extensions
15pds x 18reps
17.5pds x 15 reps
20pds x 12reps x 2 sets

DB Presses
35s x 18reps
40s x 15 reps
45s x 15 reps
50s x 12 reps

High-pulley Upright Rows
100pds x 15 reps
120pds x 15 rep x 2 sets
140pds x 12 reps

One arm (underhand) tricep extensions from high pulley
35pds x 15 x 4 sets

Machine pec deck (flies)
80pds x 15reps
100pds x 12 reps
120pds x 10 reps drop set to 80pds x 8 reps

Finishing movements

Overhead Barbell presses
35pd bar x 3 burn out sets (20 - 30 reps)

between sets....

Close Grip Push-ups against smith machine bar
(I like this movement because its easy to adjust the difficulty by lowering or raising the bar)
2 burnout sets (10-15 reps)

My whole upper body was spent after this session, awesome workout. I'll keep you updated with my next leg day!

_________________
Team FigureRX Athlete

Awesome workout Ali! It was great to get to meet you in Columbus. NExt time we will need to hang out more. What shows are you doing this year?

_________________
Team FigureRX Athlete

Ali your workouts rock:) Even though we both know how bad we are at tracking them!!! haha. If I didn't post my training in here I'd NEVER know what my workouts were.

SO glad we got to hang out more in Columbus then we did at Jr Nats...can't wait to see how amazing you look come contest time!

xo

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

HA HA! Yes, I am awful at writing down my workouts. Working on getting them on here more frequently, gotta follow your example!! lol No worries I'm definately gettin' them in!

I'm so glad I got to see you guys in Columbus! Hope you guys are as excited as I am to go into precontest prep!

My show plans for the year are Jr Nats in Chicago, possibly Team Universe in NY, and definately USAs in Vegas. I will be fully ready to cut loose after that one! I'll be staying until Tuesday that following week. lol

[/quote]

_________________
Team FigureRX Athlete

Okay ladies, I told you I'd hit you up with my next leg workout….this one is a whopper!
I had a personal best on the leg press this week…..here is Big A's MONSTER LEG WORKOUT!
Instead of squatting first, we hit up the leg press. Time to go to work ..…..

1. ) LEG PRESS
Warm-ups…. 4 plates x 15reps……..8 plates x 15reps……

Working sets
12 total plates (6 per side) x 15 reps…..

16 total plates x 15 reps …..

And my personal best on the leg press……
18 PLATES!!! x 10 reps and forced repped out 5 more!!!!!

My legs were PUMPED and shaking after that whopper…..time to down set….

12 total plates x 6 reps (very wide stance, deep to hit those glutes!)

I then immediately brought my legs in close and repped out a final 6 reps….. I was spent on the presses at that point, it was time to move on….

2. Hack Squats (the weights are total, not per side)
2 Quarters x 10reps
2 Plates x 10reps
2 Plates and 2 quarters x 10reps
4 plates x 10 reps

- Supersetted with –

3. Good mornings with DBs
40s x 10reps
50s x 10reps
60s x 10reps
65s x 8reps

4 . Leg Extensions
100 x 15
120 x 15
140 x 12
160 x 8reps, drop set to 100 x 8reps, drop set to 60 x 8reps

- supersetted with –

5. Lying Leg Curls
50 x 15reps x 2 sets
70 x 10reps
90 x 6 reps, drop set to 50 x 6 reps, drop set to 30 x 6reps

6. Standing one leg curls
10 x 15reps x 2 sets
20 x 10reps x 2 sets

- supersetted with –

7. One leg extensions (I turn my leg inward a little to hit my outer sweep)
70 x 10 reps x 2 sets
70 x 10 reps x 2 sets

8. Adductor machine
90 x 15reps
110 x 12 reps x 2 sets
130 x 10 reps

- supersetted with –

9. Seated straight-legged calf machine
250 x 15reps
270 x 12 reps
310 x 6 reps, drop set 250 x 6reps, drop set 110 x 6 reps

Okay, this leg day was killer for me. I've been waddling around for the last 4 days and I'm still aching! LOL
It took about 80 minutes to get it all in with my partner but well worth it!! It's important to be carbing up during extended sessions like this….

KEEP TRAINING HARD GIRLS!!!!

_________________
Team FigureRX Athlete

i wonder why you waddle. DAMN GIRL!!!!!!!!!!!!!!!!!!!!!!!!!!!!1

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

Great Work Ali! btw how much weight was that ?

I am a fan of yours and I liked the way you lifted weights in powerlifting when you were only 19. Pound to pound you are the strongest woman. As now you are stronger (personal best in legpress ?), you probably will be able to break more world records.

When are you planning to get back into powerlifting? I hope you compete soon. All the best!!

That is 18x 45 lbs Sam, plus usually another 45 for the sled. I will let you do the math - to me it just adds up to amazing.

Great work Ali

Doug

Hey everyone, thanks for the support! That was an unusually heavy day for me, not every leg day goes that way! I have to watch myself to not add on too many pds while training any bodypart, my goal here is to maintain size and fine-tune, not bulk. I thought it was time to hit up a heavy day, I had a great new partner to challenge me. It was awesome, 5 days of duck butt (waddling lol) and all! hahaha

_________________
Team FigureRX Athlete

Back, biceps and shoulders

Superset 1
For these two movements I'd go directly from the wide grip to the close grip and count as one set….

Wide lat pull down ,------------------Supinated lat pull down close grip
80pds x 15 --------------------------------------80pds x 12
100pds x 12 ---------------------------------------100pds x 10
110pds x 12 -------------------------------------- 110pds x 8
120pds x 10 --------------------------------------- 120pds x 6


Superset 2
One arm bent over DB rows
40pds x 15
45pds x 15
50pds x 12
55pds x 12

Straight arm pull-downs from high pulley
60pds x 18
70pds x 15
80pds x 15
90pds x 12

Superset 3
Standing t-bar (I like to hold the top if this movement when my back is squeezing for an extra burn)
70pds x 15
90pds x 12
115pds x 10

BB standing curls “21's”(this has been a personal favorite of mine, 7 reps of the bottom half of the movement, 7 reps of the top half, then the final 7 reps are the full range of motion) GREAT PUMP! 
25pds, 30pds, 35pds all with 21reps

****My biceps were PUMPED while supersetting these two. I generally do only a couple bicep movements on back day because my bis are worked during all my row movements…*****

Superset 4
Low-pulley bent over cable rows
60pds x 12
70pds x 10
80pds x 10

Inward facing rear delts on fly machine (one arm)
80pds x 15
90pds x 12
100pds x 10
110pds x 8

Superset 5
Smith machine overhead presses
25's x 10
Plates x 10
Plates x 10
Plates and 5s x 8
Plates and 10s x 6 ----force repped 2

Seated DB side raises
17.5pds x 15
20pds x 12
22.5pds x 12
25pds x 10

Superset 6
Upright barbell rows
85pds x 10
95pds x 8
95pds x 8
105pds x 6

Overhead press machine
60pds x 15
80pds x 12
80pds x 10 ----force repped 2
90pds x 6 ------ drop set 40pds x 6reps

_________________
Team FigureRX Athlete

Hi Ali

Great volume - I am getting fatigued here just reading about all those sets and reps!

Are you planning to stick with the high volume moderate weight training up until your contest or will you be mixing things up?

Best

Doug

Hey Ali, Are you planning to get back to powerlifting? I was a fan of yours when you competed in powerlifting.

Hey “Rock my socks” Doug, lol

Thanks for the question, I will definitely be mixing things up as I go. Some people think failing to plan a workout is planning to fail. I completely disagree with this philosophy, at least for the more experienced lifters. I do believe knowing what movements to do is great for beginners until they know how to target specific bodyparts in multiple ways.

I go in knowing what I am going to train and go with instinct. I hammer away until I'm pumped and I've burned the muscle out. No two workouts are the same, this keeps the body consistently guessing...

I do a lot of circuits, supersets and drop sets. Every once in awhile I throw in a very heavy day to shock my system…

hope training is going well everybody I'll be ready to kick off my contest prep April 1st! Stay tuned! 

_________________
Team FigureRX Athlete

Hi "Rocked Doug's socks off" Ali!!

Thanx for the great answer.

Do you decide what to do yourself or do you have a trainer help you with the 'mix'?

I have read a little bit about 'muscle confusion', but I get the impression that it mainly is for advanced lifters like you (for example for me the only real important step these days is just to get my fat behind into the gym at all LOL). It clearly has worked great for you.

Best

DOug

Hi Ali,

What are your current personal bests in Squat, dead lift and bench press?

You didn't answer whether you are planning to get back into power lifting. You have got amazing potential I must say.

regards,
Sam

Wow! I'm just catching up on everyone's journals and Holy moly we have some strong women here at FigureRX!

Ali, I hope things are going well for you! Are you officially in contest mode...and for which show, Jr. Nationals? Either way, can't wait to see you again out in Chicago.

Keep up the great work!

_________________
Team FigureRX Athlete

Hey Everyone, sorry I have been out of th mix lately. I've been crazy busy with finishing up my schooling, graduation May 10th! Heres the update in response to some of your questions....

I have not made plans to compete in the powerlifting scene in the near future, at least until I can earn a pro card in figure. The primary issue with doing meets is the effect on my body proportions. It has taken a long time to tone down how large my erectors and legs had gotten from powerlifting. I know that trying to do both sports will hinder me from doing well in either. Although I do love to lift heavy and compete for strength, my current concentration is bringing a great package to the stage...thanks so much for the question Sam!

Erin, I do plan on competing at Jr Nats in Chicago, can't wait to see you there girlie! Hope training is going well and things are on the up and up. So glad I finally got to meet you at the Arnold. I'm still looking forward to meeting Beth as well! All you figure RX chicas are awesome!

_________________
Team FigureRX Athlete

Hey Doug, thanks for the questions as always! I work with my trainer Becca Swanson about once a week, the rest of my training is on my own or with my training partner Deb. I must say hands down becca is the strongest woman ever, I pale in comparision to her poundages (601 benchpress! dear lord! lol) she has been such a great friend inspiration to me throughout my years of lifting. I actually signed up for my first gym membership with her 5 years ago when I was 120pds of skinny fat. hahaha! Its funny looking back at the pictures from then, my neck was skinny I don't know how it balanced my big head hahaha!

I like to work with Becca during my on-season because sometimes when my energy is low (and my carbs lol) its great to have that extra kick in the rear. She keeps me humble and motivated, its nice to have an extra eye watching my progress as well... We have a blast!

_________________
Team FigureRX Athlete

Oky back to the training logs....

Back/ Rear Delts/ Abs 4/15/08

Circuit 1
Leverage Pulldown Machine
45pds x 15reps
70pds x 12 reps
80pds x 12 reps x 2 sets

Narrow Grip Smith Machine Rows
60pds x 15 reps
100 pds x 12 reps x 3 sets

Smith Machine Rows with elbows wide (rear delt movement)
40pds x 15 reps
50pds x 12reps x 3 sets

Hanging Abs (hitting the bar I am hanging on with my feet- wide range of motion)
12 reps x 4 sets

Circuit 2
Vertical Row Machine (pause at the end of each rep, when back is squeezing)
60pds x 15reps
70pds x 15reps x 2 sets
80pds x 12 reps

Behind the Neck Pulldowns
90pds x 10 reps
80pds x 15reps x 3 sets

Rear Delt Fly Machine
90pds x 10reps
90pds x 15 reps x 3sets

Circuit 3
One Arm Cable Row (from high pulley)
70pds x 12reps
80pds x 12reps
90pds x 12reps
100pds x 10reps drop set 60pds x 10reps

One Arm Rear Delt Cable
15pds x 12reps
20pds x 12 reps
25pds x 12 reps
30pds x 10 reps drop set 20pds x 8 reps


Abflexor Machine
100pds x 15 reps x 2 sets
120pds x 15 x 2 sets

“frog crunches”  lol Sit on the edge of a bench, balancing on your coccyx (tailbone), simultaneously lift your feet and shoulders up for a crunch movement
15 reps x 4 sets

_________________
Team FigureRX Athlete

Hi Ali

Welcome back!

thanx for the great answers and posting more of your awesome workouts.

that is great that you have had someone like Becca to guide you for all these years. I really look forward to seeing the changes you have made in your physique for the Jr Nats - (IMO you had a great physique before but I understand why you would want to reshape it to meet figure 'standards'., although I do not fully agree with all the recent changes in judging).

I look forward to congratulating you on your degree and winning your class at the Jr Nats!

All the best

Doug

Hit back hard this mornin' with a buddy of mine, lucky for me I had a few extra carbs in today

Lat Pulldowns
105pds x 18rep (warm up)
120pds x 15reps
135pds x 12 reps
150pds x 10reps dropset *
120pds x 10reps dropset *
90pds x 10reps dropset *
75 x 15reps

Smith Machine Bent-Over Rows (close grip)
50pds x 18reps
95pds x 15 reps
110pds x 15 reps
110pds x 12reps dropset 70 x 15reps

Close Grip Lat Pull Down directly into Row Movement
(for this I attach the close grip handles, perform lat pulldowns sitting up straight, then lean back so my upper body is parallel with the floor, begin squeezing out rows. Your legs are still held down with the machine, so theres no fear of falling backward. I love this movement because it will fatigue out your lats first leaving all middle back for the rows)
Lat Pulls-------------------------- Rows
120 pds x 12reps---------->50pds x 15 reps
135 pds x 12reps --------->50pds x 15reps
150 pds x 12reps ---------> 75pds x 12reps

DB Rows
50pds x 10reps
55pds x 10reps
60pds x 10reps
65pds x 10reps

Straight Arm Pulldown Machine
50pds x 18reps
60pds x 18reps
70pds x 15 reps
80pds x 15 reps

Preacher Curls
35 x 18reps
55 x 12reps x 3 sets

Cable Bicep Curls
25pds x 18reps
30pds x 15reps
35pds x 12reps
40pds x 12reps

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Team FigureRX Athlete

Today was boulder shoulder day. This was my second workout of the day after getting my cardio in this morning, definately cravin' some carbs on my two-a-days...

DB Side Raises
set 1- 10s x 20reps, 20s x 12reps, 25s x 8 reps (all one set!)
set 2 - 10s x 20reps, 20s x 12reps, 25s x 10reps down set to 5s until complete burn out!

One Arm Side Raises leaning on Incline Bench "Arnold style"
10s x 10reps
10s x 12reps
15s x 10reps

Inward Facing Overhead Machine Presses
60 x 15reps
70 x 15reps
80 x 15reps drop set 40 x 15reps

Standing rows with rope from top pulley, elbows out to hit those rear delts!
80pds x 25reps
100pds x 20reps x 2 sets
110pds x 15reps drop set 80pds x 15 reps dropset 50pds x 20reps

I loved this workout because it was quick and I got a good pump, I've been hitting rear delts about twice a week for a couple months now. Can't wait for all the results to show on stage. Keep training hard girls! Big A

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Team FigureRX Athlete

Hi Big A

Keep knocking our socks off with those awesome work outs!

Best

Doug

Thanks a lot for replying Ali. You have no idea what it means to me. And I sincerely wish you earn a pro card soon so that you can participate in power lifting again . I can't describe how impressed I was when you squatted 551 lbs at the age of 19.

All the best! and keep working hard for whatever you intend to do. I can only hope that you return to powerlifting some time.

P.S. I loved your legs when they were large and strong. I think they look great on you

Legs and Calves

Circuit 1
Smith Machine Box Squats (using box that will make break parallel, targets glutes)
135 pds x 15reps x 2 sets
185 pds x 12reps
225 pds x 8 reps

T-bar Straight leg deadlifts
45pds x 15 reps
60pds x 12 reps
70pds x 10 reps x 2 sets

Leg press calves
270pds x 15reps
340pds x 15 x 2 sets
340pds x 15 drop set 270pds x 10reps drop set 180 x 10reps

Circuit 2
Front squats
95pds x 10reps x 2 sets
115pds x 8reps
135pds x 6 reps

Leg curls
45pds x 15reps x 2 sets
60pds x 15reps
75pds x 12
75pds x 8 force repped 4 more

Adductor machine
100pds x 15
110 pds x 15 x 3 sets

Circuit 3Leg Extensions (last rep of each set hold for 5sec at top with added resistance, I have my training partner try to push my legs down)
90pds x 15 reps
105pds x 12 reps
120pds x 12 reps
135pds x 8 reps dropset 75pds x 8 reps

Hyper Extensions (chin tucked, rounded back, squeezing with hams and glutes)
15 reps with bodyweight
25pds x 15 reps x 3 sets

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Team FigureRX Athlete

next training session.....(drum roll please)....the 300 workout! I thought this would be fun and a nice change in the training routine. I'll let you know how it goes!

_________________
Team FigureRX Athlete

Yay Ali, I love your journal can't wait to read about that workout! I am so glad to be on your team .... here's one of our pics from the Arnold we have both come a long way since then!
(hee and there is a Lindsey sign at the top right of the photo)

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www.DanielleRouleau.com

Hey Big A!!!!! Miss ya girl! CRAZY WORKOUTS I love reading them they get me pumped to do my own training...

I know you're graduating soon so I wanted to stop in and say CONGRATS and I hope its a great day for you! Give me a call sometime- I'd love to catch up!

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

Hey Dani and Alli! Can't wait to see you at Jr. Nats next month! Thanks for the congrats Alli, graduation was wonderful. It is a great feeling to know its all overwith and I can start practicing. Currently I'm prepping for my boards, thinking I'll be testing in beginning of June. Cute pic Dani, thanks for the post. Best wishes at Jr. USAs next weekend! Give 'em hell girlie!

Training is goin' well. Starting to feel the precontest fatigue this past week. Its all part of the process though, and so worth it in the end! I'm starting to see the changes from last season....had to tone down the musclarity slightly from last season and I managed to tighten up the physique too. I'm very happy with the package I'm bringing in thus far. Hopefully it'll be what the judges have been looking for

Keep up the good work ladies! Can't wait to see all of you on stage !!!

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Team FigureRX Athlete