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Back and Shoulders Routine. Transitioning to Power Lifting.


I am starting to lift heavier now.  So here is my heavy 3 set 12 reps routine for now.  When this gets easier, I’ll bump up to 3 sets of 15.  Then eventually 5 sets.  Until I can raise the weight to 3 sets of 10 at a heavier weight and so on.  The goal is to be maxed out at 5 sets of 15.

Warm up Pull ups 8×3
Rows 60 lbs 12×3
Lat pull downs 70 lbs 12×3
Shoulder freeweights warm up
Side raises + front raises + shoulder press + flys circuit
10 lbs 12×3
Russian dead lifts  40 lbs 12×3
Wide grip pull downs 70 lbs 12×3
Shoulder press 30  lbs 12×3
Rear delt flys 30 lbs 12×3

My Work Out: Workout 1:2 Back and Shoulders


This is similar to my other work out, workout 1.  Except I cut out the push ups and pull ups and added Russian Dead Lifts.  I forget to do pull ups at the beginning and I really think it’s ineffective if you do it at the end. 

I started with 30 mins of intense level 10 cardio

She has a perfect back. 

Row/Lat Pull Down Circuit Style

40 lbs -20
50 lbs -15
60 lbs – 10
30 lbs burn out (about 20)

total weight: 2,750 previous total weight: 3,360

I did 5 sets my first time because I was flirting with how much I was capable of lifting.  this time  I only did 3 sets, so next time I will aim to lift higher thant 2,750

Shoulder Warm Ups: Side Raises, Front Raises, Butterflies, Shoulder Press, Circles (20)
5 lbs Free Weight
3 sets of 10

Total Weight: 660  Total Previous Weight: 300

Shoulder Press Machine

20 reps at 20 lbs
15 reps at 30 lbs
10 reps at 40 lbs
burn out at 10 lbs (about 15)

Total Weight: 1400 Previous Total Weight: 1,460

again my previous weight was more, that’s because I did more sets.
Refer to my first routine.

Standing Rows, clean, double press

15 at 20 lbs
10 at 30 lbs
3 at 40 lbs (40 lbs got a little heavy)

Total Weight:  720 Previous Total Weight:  720

Hopefully I will build up to 40 lbs sets.

Fly Rear Delt Machine

20 reps at 20 lbs
12 reps at 30 lbs
8 reps at 40 lbs
burn out at 10 (appx. 20)

Total Weight: 1280 Previous Total Weight: 1240

Wide Grip Pull Downs

20 reps at 30 lbs
15 reps at 40 lbs
12 reps at 50 lbs
10 reps at 60 lbs
burn out at 30 lbs (appx 20)

total weight: 3000 previous total weight: 2710

Russian Dead Lifts

12 reps with the bar (about 40) 
10 reps with 10 lbs
8 reps with 25 lbs
Burn out with bar  (10)

total weight:  1900

My Work Out: Workout 1: Back and Shoulders


I am sharing my routines with you all.  I peaked at my heaviest weight at 137 a few weeks ago.  I lost 7 lbs in just a week.  I got sick again and was bed ridden for 6 days, and jumped back up to 135.  I have been eating cake and pie and icecream while on the couch.  My goal is to reach 113 again by the end of February.

This is the tone I desire.  Of course, she has a horrible augmentation.  But I don’t wish to be too ripped like a veiny bodybuilder.  That is the perfect amount of muscle definition that I wish to have.  It still looks feminine.

So… here is my work out today.

I started with cardio: 30 minutes of interval elipticals.

then I did 15 minutes of bicycles.  Intervals are getting easy, so I tried the “performance” preset.  It was way to hard, I could barely push the pedals, so I went back to intervals.  Usually I do a whole 30 minutes, but I had to use the bathroom really bad, so I quit at 15.

I did some Bikram Yoga stretches to begin.

Rows & Lat Pull Downs Circuit. (no stopping)
20 reps @ 30 lbs
15 reps @ 40 lbs
12 reps @ 50 lbs
10 reps @60 lbs
8 reps @ 70 lbs, immediate burn out at  20 lbs

Warm up shoulders, 5 lbs freeweights: 2 sets burn out: front raises, side raises, butterflies, shoulder press, and I dont know what they’re called, but you hang with your arm dead and move in circles. 

Shoulder Press Machine.
20 at 10 lbs
15 at 20 lbs
12 at 30 lbs
10 at 40 lbs, immediate burn out at 10 lbs.

Free Weight: 30 lbs bar
widPick up bar, standing back row + clean and double press.
3 sets of 12
if you want to make it harder, go down and do 2 push ups after.

Fly Rear Delt Machine:
20 reps at 10 lbs
15 reps at 20 lbs
10 reps at 30 lbs
6 reps at 40 lbs, immediate burn out at 10 lbs.

Wide Grip Pull Downs on Knees (no bench)
20 reps at 20 lbs
15 reps at 30 lbs
12 reps at 40 lbs
10 reps at 50 lbs
8 reps at 60 lbs, immediate burn out at 30 lbs.

Push Ups
3 sets of 15
Stretch in Between

Pull Ups
3 sets of 10
I got tired and forgot, I should have done these the first exercise of my work out to warm up.

Crunches: Center and Obliques, + Planks
3 sets of 50
Center 50
Obliques 50 (lifting knees and alternative)
Followed by planks.

Butt Lifts
3 sets of 10

Cool Down with More Yoga Poses.

I Haven’t Had My Period For 7 Weeks


A lot of people are in awe with my openness about personal issues. I say when you are a woman who gets her annual finger fuck (Pap Smear), and have had a kid, you’ve probably had a million nurses check your cervix, you learn that these topics are natural.

So I haven’t had my period for 7 weeks, but haven’t had a very sexually active fall and winter, so I was very confused. But accidents happen. My good friend even got pregnant while she was on the depot shot. My entire life I have mostly had regular periods, except for 2 years, 5 years ago, when I was on a form of birth control, depot shot. My period completely disappeared for two years. As soon as you get off the depot shot, you are highly fertile and susceptible to pregnancy. I immediately got pregnant the month I quit my depot shot. What they don’t tell you is that depot shot depletes your calcium, and anything longer than 2 years can cause osteoperosis and medical problems in the long run. Earlier this year I took depot shot for 9 months. Which is why I believe in the fall (Sept/Oct) could have been the inception date. But why didn’t I expect it earlier?

The last 3 months of my last depot shot I had my period for 3 months straight. When I got off depot shot, I missed my period, so I took a pregnancy test. Again, it was negative. In Oct, Nov, and Dec. my period was irregular but it still came eventually, and I wasn’t very sexually active, so I didn’t think I was pregnant.

Came new years, I didn’t have my period.  It’s the 17th and still no period. How can I be pregnant if I had my period? What some people don’t know is that you can bleed while you are pregnant. I bled regularly during my entire pregnancy with my daughter. I didn’t even have my first ultrasound and pregnancy until way after the 20th week.  One time I hemorrhaged to death and the doctors told me I was fine. The truth, you could be having regular periods, and you could be pregnant.

So… I haven’t had my period for 7 weeks, and a little perplexed, there are cobwebs spinning down there, today I took a pregnancy test. I had to pee so bad, I forgot to pee on the test, and had to wait half an hour to pee again. It was NEGATIVE, thank god! There are many things that can cause your period  to be irregular: Stress, poor body fat, bulemia, anorexia, intense exercise, menarche, menopause, low body fat, hormonal birth control, or a number of various things including serious medical problems or diseases and STDS. So I also did all of my regular check ups as well to be safe. Everything normal .I’ve been hitting the gym really hard, 2 1/2 hours a day, andhave drastically been losing weight. Perhaps, my stress level, with moving and all, has skyrocketed.

My girlfriend told me this blog is a little honest. Shit! It’s insightful, has useful information, and if any of you are getting off by reading this bit of personal information about me, then fuck off you sickos! LOL! And for those of you that thought I got knocked up? ha!

xoxo

Kristie