Midsummer is already here.

Another week just passed by...and it's already July. How the time just seems to fly, don't you think? No? haha.

I've been pretty tired lately.. I have no idea why. even if I sleep for like 9-10hours, I'm stil really tired and have to take lil naps during the day. Maybe my body is needing a break again? hmm.. I have no clue.

Oh, btw, I'd really like to know which shows are must-see in the US, and when/where they are held? Cos when the day comes, and I'm travelling to the States, i'd def want to go see a show. I've been thinking about the Nationals, or even the Olympia. But is there any other good ones some of you recommend that I should go see? It would be cool if it would be pretty big though, so there would be a lot to see in the expo area as well. (and souvenirs to buy, Wohoo! lol)
It would be super exciting to see a real big bbing show, cos those are not that huge in here, especially the fbbing competitions... or should i say; competitiON.



On tuesday I trained back, hams and rear delts.

Deadlifts felt really heavy, dunno why... did 4 sets of that with 100-105kg for 8 reps.

Then I moved onto barbell rows:
100kg/220lbs x 6
100kg/220lbs x 6
90kg/198lbs x 6

Seated cable row:
80kg/176lbs x 8
85kg/187lbs x 7
80kg/176lbs x 8

Lying leg curl:
35kg/77lbs x 10
40kg/88lbs x 10
40kg/88lbs x 9
45kg/99lbs x 7

Seated leg curl:
190lbs x 10
225lbs x 9
225lbs x 5 (oopsie,lol) -> 190lbs x 6 -> 150lbs x 6



Hamstrings on a leg press:
310kg/683lbs x 10
330kg/727lbs x 10
340kg/749.6lbs x 9 (woohoo!)


Rear delts (reverse pec deck):
35kg/77lbs x 10
40kg/88lbs x 8
40kg/88lbs x 8
40kg/88lbs x 8

Then did some extra :>

rear delt row:
70kg/154lbs x 10
70kg/154lbs x 10
70kg/154lbs x 10

Dumbell Shrugs:
38kg/83.7lbs x 10
38kg/83.7lbs x 10
40kg/88lbs x 12


Wednesday I went to train Chest and Shoulders alone:

Smith Incline Bench press:
60kg/132lbs x 7
60kg/132lbs x 5 (i kinda suck in these,lol)
55kg/121lbs x 8

Smith decline bench press:
50kg/110lbs x 8
50kg/110lbs x 9
50kg/110lbs x 9

Cable crossovers (really focusing on the form):
25kg/55lbs x 10
30kg/66lbs x 6-> 15kg/33lbs x 6
25kg/55lbs x 10

Pullover with a db:
28kg/61.7lbs x 8
28kg/61.7lbs x 9

Smith shoulder press:
40kg/88lbs x 9
45kg/99lbs x 6
45kg/99lbs x 6
40kg/88lbs x 8

One arm lateral raise:
14kg/30.8lbs x 10
16kg/35lbs x 10
16kg/35lbs x 10
16kg/35lbs x 10

Upright row:
55kg/121lbs x 12
60kg/132lbs x 12
60kg/132lbs x 11
60kg/132lbs x 10

And then abs on this ab-coaster machine with some added weight and 4 sets of ab-roller for 12-15 reps.

I really hate the feeling, when after training chest, I still should have strenght to do those shoulder presses. I start to feel pretty weak when I start on doing them...it kinda eats the motivation a lil. But after this whole 8 weeks have passed, and i start this program all over again, I'll change it the other way around, so i'll train shoulders first and then chest.

Thursday, Back (lats)- rear delts and calves:

Pulldowns:
75kg/165lbs x 10
80kg/176lbs x 7
80kg/176lbs x 8
80kg/176lbs x 8

Close grip pulldowns:
70kg/154lbs x 7
70kg/154lbs x 8
70kg/154lbs x 8

Hammer strenght pulldowns ,one arm at a time(had to really focus on my right side , cos otherwise my shoulder would hurt and not stay in place ...ugh):
35kg/77lbs x 10
35kg/77lbs x 10
35kg/77lbs x 10

Standing calf raise:
140kg/308.6lbs x 8
160kg/352.7lbs x 8
160kg/352.7lbs x 7-> 110kg/242.5lbs x 4
150kg/330.6lbs x 8

Seated calf raise:
50kg/110lbs x 8
55kg/121lbs x 8
55kg/121lbs x 8

Then did some rear delt rows and one arm rear delt lateral raises.

-

Today was the leg day again, with Emma!

It went really well, even if i started to get tired after hack squats, haha. oh well. We did the whole workout together within in one hour, which I think was really good.

Smith Squats:
120kg/264.5lbs x 8
120kg/264.5lbs x 8
120kg/264.5lbs x 8
125kg/275.5lbs x 8



Hack:
90kg/198lbs x 8
90kg/198lbs x 8
95kg/209lbs x 8

Leg Press:
300kg/661lbs x 10
300kg/661lbs x 10
300kg/661lbs x 10

Leg extension:
80kg/176lbs x 8
80kg/176lbs x 8

Abs on a machine:
45-55kg's/99-121lbs' for 4 sets


Finished the workout with some walk on a treadmill, listening to good music from my iPod.

.. Yesterday the weather was like how the summer should be like. It was reaaally warm. It was about 27+ Celcius at one point, I could just wear my jean shorts and a tank top. Mm,, I love hot summer weather soo much, and the sun shining. I went to walk outside, and seeing people just enjoying summer made me just wish this kind of weather would never end...

But that didnt last for long though,,lol. Today, cloudy, not that warm..
But hey, we had the summer even for one day ! hooray for that! LOL!...

Someone asked me to post a pic of my legs, so here's a quick pic, which i took like on tuesday.
Gotta make those chicken legs grow!! ;-)


Once again, thanks to each and every one of you, of all those encouraging messages.

You guys take care and have a great weekend!!

XoXo,
Eva