ahh, the weekend!

Thank God it's Friday.. 2 days of work and I'm exhausted already and ready for the weekend... LOL!

People seemed to be pretty pissed off and tired as well, cos they had to come to work on "Christmas holiday". Curse words all around, haha!

Yesterday I did Shoulders and tri's, and it went pretty much the same as before, but I did a few set of seated dumbell tricep extensions with 79.2lbs. So hopefully i'm getting the weights as up they were before. Once I did that exercise with a 88lbs dumbbell, so it was a record for me :)
And I did few new exercises, which felt really good. for shoulders and for tri's.

(Here's few pics from yesterday)

Today when I went to work, I was the first one to come, and the key to the door didn't fit well (i wonder why) so when i got the door finally open, the alarm next to the door said that it took too long to open the door, and it set the alarm! LOL! Maan, I was all alone, didn't know the codes for the alarm to set off, and of course it goes to the security "center" as well, so I had to call my boss, ask the code and ask him to call them that it was a mistake.. oooohboy, it was loud!



After work was done, I went to train my back.
Did the basic; Pulldowns, supported t-rows, then some one arm dumbbell rows, pullovers and shrugs! it was a pretty good workout. Nice pump, all that i craved for today, ;-)!

Tomorrow morning gonna go do a lil shopping trip , have to go buy new elbow and knee supports..I hope they still have the sizes left. Gonna go running when the doors open! LOL. Jk.

ok, Now i'm off to relax and EAT!

G'night ppl!

Love ya!

Eva

Christmas is over..

Yo,

How was everyone's Christmas? I hope ya'll had time to relax well. I did, even though I'd want to rest more, but no, have to go back to work for the next few days.

I went to train on Monday, before we were supposed to start celebrating the Christmas.
I did back and traps.

Pulldowns:
warmups with 40-60kg
70kg/154lbs x 10
75kg/165lbs x 7
75kg/165lbs x 8
75kg/165lbs x 8

Close grip pullups:
only 5 reps for 3 sets (lol, the Christmas breakfast did its job, and made me heavier!! :rolleyes: haha)

Deadlifts:
Practicing the form again, went a lot better than last time!

warmups up till 60kg/132lbs
80kg/176lbs x 10
90kg/198lbs x 8
90kg/198lbs x 8
90kg/198lbs x 8

Supported t-rows:
warmups up till 40kg/88lbs
55kg/121lbs x 8
55kg/121lbs x 8
55kg/121lbs x 8 -> 25kg/55lbs x 20

shrugs with barbell:
warmups up to 60kg/132lbs
80kg/176lbs x 15
90kg/198lbs x 15
90kg/198lbs x 15
90kg/198lbs x 20 (man what a burn in my traps!)

Shrugs with dumbbells:
34kg/74.8lbs dumbbells for 15 reps for few sets

and few sets of calves.. and 20min HIIT on a treadmill.

After I got home, I got myself ready for the dinner.
Christmas was nice, I spent it with my family and my aunt came here as well. I ate a lot of turkey (we don't use ham anymore) and other Christmas foods, and some delicious treats as well ;-)! Then me and my sis played my Nintendo Wii for the rest of the night! Lol! Man I was stuffed of food and tired as hell.
But of course I went to train the next day as well!

Chest and bi's:

Incline dumbbell bench press:
warmups to 18-22kg/39.6-48.4lbs
24kg/52.8lbs x 7
26kg/57.2lbs x 7
26kg/57.2lbs x 7
28kg/61.6lbs x 8 (with few helped reps)

Hammer Strenght Incline bench press:
warmups with 30kg/66lbs
60kg/132lbs x 9
65kg/132lbs x 8
65kg/132lbs x 8 -> 30kg/66lbs x 10

Hammer strenght Bench press with cable crossovers for few sets.
Then tried this incline bench press machine, i've never tried before. it felt REALLY good, i'm gonna add it to my workout routine.

Dumbbell curls:
warmups to 14kg/30.8lbs dumbbells
16kg/35.2lbs x 8
16kg/35.2lbs x 8
16kg/35.2lbs x 8 -> 10kg/22lbs x 10

One arm preacher dumbbell curl:
16kg/35.2lbs x 7 per arm
14kg/30.8lbs x 12
14kg/30.8lbs x 8

Hammer curls with dumbbells:
20kg/44lbs x 10 -> 10kg/22lbs x 10 basic curls
20kg/44lbs x 10 -> 10kg/22lbs x 10

Then I was ready to go walk incline for about 35min. Had a friend to chat and laugh with, so the time just flew!

Today I've been just relaxing. Went for a 40min walk to outside with my dear beloved iPod and then I watched Grey's Anatomy episodes I missed the last couple of weeks, because today's coming another one! Had to catch up, lol !

Now I'll open up a bit...
After the competition I've been dealing with the weight gain and everything. Of course you wish, you'd be able to stay lean year around. But even if I had the eating under control, did cardio and all, the body's just going to change. You starve your body for a long time and put it under a lot of stress, so no wonder why it wants to take in and store all the food it gets. So it's no fun... not at all. You do a long and hard work for the hard and lean look... I think the hardest thing is especially when you see your body change SO fast, it's hard mentally and physically. But I'm sure every competitor goes through all this. Others take it easier than the other.
But ok, my main goal now is to gain a lot more muscle mass, so I have to deal with the weight gain as well. Otherwise I'm not able to get bigger. I just hope not all of it would be fat.. LOL!



Here's a pic of last night before going to sleep, so that's why I look a bit crappy, hope you guys can deal with it, haha! (btw, those are my throphies from the Nationals. My babies :) )

Love,

Eva

Ps. Santa's been bad! Wanted something in return when giving out the presents! Had to give him a lesson! Beware of this bad Santa...;-)

Christmas time...

Hey ya'll,

How you guys doing? I hope everyone's well, and able to relax now when it's the Holiday season.
The Christmas is tomorrow.. feels weird! The first time in YEARS there's no snow in here on Christmas, how weird is that. Everyone knows Finland (especially Lapland) cos of the home of Santa Claus and lots and lots of snow ;-)
Ok, I really don't mind about the snow though, I'm not a winter person . I'd rather live in a place where it would be a lot more warm than in here... Say,, like in California, haha!

I thought the headaches would have stopped but no.. and now I've got fever as well.. oh boohoo. I hope I'll be ok soon! It's weird that the past 3-4 Christmas's I've been sick. I have no idea why.

But luckily I was able to go shopping with my mom today. Like last minute Christmas shopping! HAHA! I really haven't had time before... cos it's always like work and training, work and training,,, etc. The mall was soooo filled with people, it was crazy!

I have no idea what I'm going to get as present. I didn't ask for anything this year. I just hope my parents remembered me somehow :)

Oh well, I'm off to go bake some Christmas cookies now !

I hope all of you are enjoying your Holidays, and I want to wish you all Very Merry Christmas!! Remember to rest and EAT WELL! Cos I know I will.. LOL!

XOXO,
Eva

Ps. I put up a pic from today, before going shopping! Hope ya like it :)

5 day off from work!

Ahhh, awesome, today was the last day at work before Christmas! So now I can just train, eat and relax, and spend time with my family. Just what I needed! I've been so exhausted lately... So this will do good for me. Too bad I have to work for 2 days next Thursday and Friday. Oh well, I'll complain about that later on ;-)

On Wednesday I trained back and traps a bit:

Pulldowns:

40-60kg/88-132lbs for warmups
70kg/154lbs x 10
75kg/165lbs x 8
75kg/165lbs x 9
75kg/165lbs x 8
75kg/165lbs x 8

Supported T-row:

25kg/55lbs x 10
40kg/88lbs x 6
55kg/121lbs x 10
65kg/143lbs x 10
65kg/143lbs x 10 -> 25kg/55lbs x 15
65kg/143lbs x 10-> 25kg/55lbs x 20

Shrugs with a barbell:

Bar x 15
60kg/132lbs x 15
90kg/198lbs x 14
110kg/242lbs x 10
130kg/286lbs x 10 (man, it went pretty well!!)

Shrugs with dumbbells:

30kg/66lbs x 15
36kg/79.2lbs x 15

Started the training with Heidi, and continued with the famous finnish Bodybuilder, Mika Nyyssölä. Had so much fun with him, and after the workout we were just catching up stuff and talking a lot. Sometimes it feels like I'm living at the gym, cos I spent soo much time there,lol.


Thursday I did shoulders and tri's:

Dumbbell presses:

10-18kg/22-39.6lbs warmups
22kg/48.4lbs x 8
24kg/52.8lbs x 8
26kg/57.2lbs x 9
26kg/57.2lbs x 8

Seated dumbbell tricep extension:

20-26kg/44-57.2lbs x 8-12
32kg/70.4lbs x 8
34kg/74.8lbs x 8
34kg/74.8lbs x 6

Lateral raises:

5-10kg/11-22lbs x 15 for warmups
14kg/30.8lbs x 15
16kg/35.2lbs x 10 –> 10 kg x 15
16kgx/35.2lbs 10-> 10kg x 15

Pushdown (heavier cable machine):

30kg/66lbs x 12
30kg/66lbs x 8 -> 25kg x 10
30kg/66lbs x 12-> 25kg x 20

1)Alternate Front lateral raises with dumbbells

a ) 14kg/30.8lbs x 8
b) 16kg/35.2lbs x 8
c) 16kg/35.2lbs x 8
d) 16kg/35.2lbs x 8

2)rear delts (reverse pec dec):

a) 25kg/55lbs x 15
b) 30kg/66lbs x 12
c) 35kg/77lbs x 8
d) 35kg/77lbs x 8

Seated Rear delt row :

30-40kg/66-88lbs x 12-15 for 3 sets

Did some abs and walked incline for about 15min.

Today I hit the legs with my friend Terhi. Here's what I did:

Leg Press:
warmups with machine(80kg) -245kg/176lbs-539lbs
280kg/616lbs x 10
290kg/638lbs x 9
290kg/638lbs x 10
-> dropset to 180kg/396lbs x 20








SLDL:
warmups with just the bar-60kg 80kg/1765lbs x 10 90kg/198lbs x 10
100kg/220lbs x 8
100kg/220lbs x 10

Superset:
1)Leg Extensions:
a) 70kg/154lbs x 12
b) 75kg/165lbs x 10 -> 35kg x 15
c) 75kg/ 165lbs x 10 -> 35kg x 15

2)Seated Leg Curl:
a) 132lbsx 25
b) 150lbsc x 15
c) 165lbs x 15 -> 132lbs x 15

That was pretty much about it! Pretty good workout, even if I only did 4 exercises. Now I think it would just best for me to go to sleep, and sleep till noon the next day.. 12 hour beauty sleep..mm, that sounds nice! I'm falling asleep here, so g'night y'all!
I hope eveyone's enjoying their Holiday Seasons!

Tomorrow...SHOPPING !

Here's couple of pics of me from tonight, when I was trying out my webcam.
I thought you guys might want to see more pics. Even though it's off-season time

Today was off day from gym, because I had an enormous headache and nauseous feeling all day long.

Wasn't a pleasant day to be at work :(... Dunno where this came from... A co-worker had that last week, I hope I didn't caught it from her. I just hope I'll be

ok tomorrow and able to train

G'night peeps!

!

Love ya,
Eva

Saturday was the 2nd back and bicep day. Mostly focused on lats this time, cos I think they lag a big time. Oh well, need to work my ass off to make my back bigger ;) (the pics were taken in October, 2 days before from my competition )

Did pulldowns, pullups (close grip with a v-bar) and pullovers in a cable machine.

Then hit biceps with db curls, preacher db curls, cross hammer dumbbell curls. Nothing special ...
A friend of mine took some pics and training video of me though! So I'll post 'em up later somewhere, when I'll get the video cam working (stupid old analog video cams,,, Anyone wanna buy me a better one? LOL!)

On Sunday I just did cardio,, finally. It felt really relaxing to just put on your sneakers, and hit the treadmill (haha, I really don't like to run outside in the winter time) and listening to your fave songs on iPod!
I did 40 min, which included walking incline and doing intervals (2 min running, 2 min walking ). Felt good afterwards. It's great that I'm still able to run like "back in the days". I need to keep that up. But I'm not training for a marathon, I'm building muscles to compete in bodybuilding competitions.

Monday... the icky day. The whole work week starts. Oh well, have to go through this week and then I'll have free from Sat-Wednesday! WOOHOO! and It's gonna be Christmas soon.. wow,, time just flies. I haven't even wished for any presents yet.. I dunno if I'm even gonna get any.. :(

I trained chest today with bi's.

I felt pretty weak when doing incline dumbbell bench presses, dunno why. 26kg/57.2lbs dumbbells felt a lot more heavier than before.
But after that, my workout started to go better.

Then I did Hammer Strength incline bench press
60kg/132lbs x 12
65kg/143lbs x 9
65kg/143lbs x 8
65kg/143lbs x 10
->drop to 30kg/66lbs x 12

Cable Crossovers:
20kg/44lbs per side x 10 for warmup
30kg/66lbs per side x 8 -> 20kg/44lbs x 15
30kg/66lbs x 8 ->20kg/44lbs x 15
25kg/55lbs x 12 -> 15kg/33lbs x 20

Then tried some biceps exercise this one PT wanted me to try,, it felt pretty good, awesome pump in my bi's.

afterwards;
Preacher curls with a dumbbell:

14kg/30.8lbs x 8 reps per arm for 3 sets

Cross body hammer curls with dumbbells:

20kg/44lbs (per arm) x 8
22kg/48.4lbs x 8
24kg/52.8lbs x 8
24kg/53.8lbs x 8

After my workout, I went to get a massage from my fave massager, who works at our gym.
It took like 1h45min. It felt really good... but omg how painful it was. I've had some painful massaging,, but today it felt like HELL! Maaan, especially the quad sweeps and bi's and calves. Almost felt like weeping, but hey,, big gurls don't cry! HAHA!

It's been a long day, and I'm exhausted. Still gotta prep my meals for tomorrow, so I'm ending this blog entry now.

Thanks for reading!

-Eva

Vote for me!

Hey guys,

I'm now listed in BuffBunnies Top 100 list, So Make sure you guys all go there and vote for me !



...VOTE VOTE VOTE ;)!!


Thanks!

Love ya'll!

XOXO,
Eva

Hey guys,

How you've been doing?

Yesterday was so boring... all the time at work I was just staring at the clock, looking at the minutes go by, waiting for my time to get off from work. When my time finally arrived (After almost 8 long hours...*sigh*), I drove home, got my stuff and went to the gym.

It was cool to notice how many friends of mine were training at the same time, It's cool to catch up, since it has been awhile (like at the competition), since I last time talked with some of them.

Anyhoo, I trained shoulders (front, lateral and rear delts) and a bit of triceps again as well:

Seated dumbbell press:

warmup sets with 10-18kg per arm/22-39lbs

22kg per arm/48.5lbs for 8 reps

24kg/52.9lbs x 7-8 reps for 3 sets

Supersets:

1)seated overhead tricep dumbbell extension: 28kg/61lbs for 12-13 reps for 3 sets

2) Decline EZ bar tricep extension: 10kg/22lbs for 15-20reps for 3 sets

(Gosh what a burrrn in my tricepss~ )

Lateral raises (single arm)

warmups with 10kg/22lbs

14kg/30.9lbs x 15

16kg/35.3lbs x 15

16kg 35.3lbs x 12- > dropset with 10kg/22lbs for 15 reps

16kg/35.3lbs x 12-> dropset with 10kg/22lbs for 15reps

10kg/22lbs x 20

Superset:

1) Front lateral raises (alternate)

14kg/30.9lbs x 8

16kg/35.3lbs x 8

16kg/35.3lbs x 8

2)

Reverse pec dec for rear delts:

25kg/55lbs x 15
30kg/66lbs x 10
30kg/66lbs x 10


Cable tricep extensions for just few burning sets.


Today when I drove to the work at 7:30am, I was surprised to notice that I was the only one there. Lights off and all... then I remembered "DAMMIT, it's the inventory day today, and we were supposed to start about at 9am" ... oh well, had a loong day counting all the lil computer parts and marking them up to a paper.

After I got off from work, I went to the gym to train legs.

I did leg presses at first:

warmup sets with 80-230kg/176-506lbs.

280kg/616lbs x 8
280kg/616lbs x 9
280kg/616lbs x 8
-> drop to 130kg/268lbs x 15 (tried to focus on my quad sweeps)

Then,, I thought about doing hack squats (haven't done those for a while either! lol)

So I noticed I don't have that much strenght for that exercise anymore, but oh well,, it'll get stronger again if I keep having hack squats in my leg workout routines. Quads really work in that exercise ,if you go all the way down.

Only "machine" weight x 10 (dunno how much it weights... probably over 40kg.. I'll just write up the weight plates I used)

30kg/66lbs x 8
60kg/132lbs x 8
60kg/132lbs x 7
60kg/132lbs x 7
-> drop to 30kg/66lbs for 15 reps.

My best record in hack squats has been 125kg/275lbs + the machine weight. I was stronger back then, haha, oh well, maybe I'll get to that weight again one day :)

Stiff legged deadlifts:
warmups up till 60kg/132lbs

80kg/176lbs x 9
100kg/220lbs x 8
100kg/220lbs x 8
-> dropset to 60kg/132lbs x 15

Leg extensions:
few sets just with 65kg's/143lbs

Seated leg curls:
pumping for 25 reps for few sets (still have to be careful with the hamstring)

and some calf raises.. haha, I'm so lazy with the calf workouts. I need to get them massaged cos I'll get huge cramps in my upper calves when I do seated calf raises nowadays. It sucks.

I feel like I could eat like everything in sight.... leg workouts tempt to make ya hungry,lol.

And oh...Thank God it's Friday!

Chest, tri's, back and bi's.

Hey guys,

Man, nowadays it feels like I don't have much free time. I wake up at 6 am, make my self ready to work, spend there for about 8 hours, come home and drive to the gym. Then come back home at evening, eat, maybe watch tv, make my meals and then go to bed.
24 hours is not enough for me,lol.

Today I just worked my ass off (I need to get some monnaayh~ !) and then went to the hair salon. Just got my hair dyed a bit darker , that's all !



Here's a lil piccie for ya from today:





On Monday I trained chest and a bit of triceps.

Incline dumbbell bench press:

warmups with 14-18kg / 30.8lbs-48.4lbs

24kg/52.8lbs x 8
26kg/57.2lbs x 8 for 2 sets
28kg/61.6lbs x 7

Hammer strength incline press:

15kg's on both sides so 30kg/66lbs warmups x 15
60kg/132lbs x 8
70kg/154lbs x 7 for 2 sets with a drop set to 30kg for 10 reps

Seated overhead tricep extension with a dumbbell:

22kg/48.4lbs x 12
26kg/57.2lbs x 8
30kg/66lbs x 8
32kg/70.4lbs x 8 x 2

I was feeling pretty weak already in that exercise... chest exercises made my triceps already exhausted,lol.

Cable crossovers:
20kg per side/44lbs x 15
25kg per side/55lbs x 10 with dropsets with 20kg's for 15-20 reps.
Just wanted to get and feel the amazing burn and pump! And so I had it ;)

Supersets with:
A) Incline Ez bar tricep extension :
30kg/66lbs x 8 for 3 sets

B) Decline Ez bar tricep extension:
20kg/44lbs x 15 for 3 sets

No heavy weights this time for triceps, cos I was already so tired. But overally I think it was a pretty good workout !

Yesterday, on Tuesday I did back again (focused more on my lats) with biceps. Did pulldowns with 75kg for 3 sets, Pullups with wide and close-grip (for the first time in a year!! Felt so light, but I need to be careful with them now, cos of my shoulder...unfortunately..), barbell rows with a clean and steady form with 60kg-70kg/132-154lbs x 8-10 for 3 sets.

Dumbbell curls:
warmups with 10-14kg/22-30.8lbs

16kg/35.2lbs x 8
18kg/39.6lbs x 7 -> dropsets with 14kg's for few sets.

Did preacher curls with dumbbells as well... umm,,
Alternate Hammer curls and cross body hammer curls with 20-22kg's /44-48.4.lbs x 8 reps/3 sets

I was supposed to do cardio, but then when I was just about to go on the treadmill, I noticed couple of my friends (other one's doing a fitness comp in April!) practicing posing in front of the mirror, so I just HAD to join with them, haha! Had fun posing and talking with them, even if I missed my cardio workout. Oh well, luckily I'm not prepping for a comp ;)

Now I'm off to bed! G'night ppl!

Weekend

I spent my Saturday for relaxing and training. Did back and traps. This was the first time in over a year that I did deadlifts. Had to memorize the whole form how to do deadlifts, LOL! I dunno why I haven't done them, cos it's such a cool exercise, haha. Anyways, I wanted to take easy with it this time, so I'll load more plates to the barbell the next time I'm gonna do it. Have to be patient, can't rush with it too fast :)
So
here's what I did;

Pulldowns:

some warmups with 40kg- 60kg (88-132lbs)

70kg/154lbs x 10

75kg/165lbs x 9

75kgs/165 x 9

75kgs/165 x8

Supported t-rows:

warmups with 25kg-40kg (55-88lbs)

60kg/132lbs x 8

60kg x 7

60kg x 8

Deadlifts:

80kg/176lbs x 8 reps for 3 sets

Supersets with Shrugs with bb:

50kg/110lbs x 10

80kg/176lbs x 8

100kg/220lbs x 8

100kg x 8

100kg x 9

and

Pullover with rope:

35kg/77lbs x 15

40kg/88lbs x 15

40kg x 15

That was pretty much about it. Had a good pump in my lats and overall in the back area, so I'd say it was a good workout !


On Sunday I had to wake up early in t morning (9 am! ON WEEKENDS ITS TOO EARLY FOR ME!) cos me and my parents were supposed to visit my sister in other city, to celebrate her birthday couple of days earlier. Had fun seeing her, cos it's been awhile since I saw her last time. I ate some sacher- cake (omg I never eat cakes! LOL) a bit, and it was sooooo goood!
We spent there almost the whole day and came home in the evening. So I've had an off day from training today, which was probably a good idea, cos my legs are in PAIN from the Friday's workout, and I can't even walk well, LOL!

Leg training and partying pics

So today I finally got to train legs for the first time in over a month (had lil weird injuries in my hamstrings)! I was scared I had lost all my strenght, but luckily I wasn't that weak, haha.
So anyways, First I did some leg presses with 620lbs with drop sets,
then just tested front squats for couple of sets (first time for a long time),
SLDL's with 220lbs,
leg extensions with drop sets and few sets calf raises.
And my legs were dead..and pleased! lol.

I should start writing a workout diary of my workouts, so I could remember what I actually did. So if you guys are interested to hear more accurate explanation ,how I've trained, how much weight I used, how many reps , etc. Just let me know.

Just wanted to share you few pics again, these are taken before going to partying.
(Why is it that us bbers are always posing in every pic? It's like a mandatory...LOL)

Easing back to training

Hey guys, and welcome again to my blog!

Now I've been trying to ease back to my training after the competition at Finnish Nationals I had on October 6-7th.
I'm finally getting my strenght back, which I'm really happy about.
I'm highly motivated at the moment, and craving to get a lot more muscle.
Back to the heavy training now, which means more food ;) and softer look... LOL.

Today is the Finland's Independence Day, so luckily it meant a day off from work! Yay! So I went to train my chest and bi's quickly before going to see the movie The Golden Compass, which came to the movies yesterday.

Here's few pics from last week's workouts:

Welcome

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