Yo , what's up guys?!My training week has been just great! Just finished the first one after my lil break.
I've been training 4 days straight cos i missed my sunday's workout. I usually never train that many days in a row. Normally 2 on 1 off, then 3 on and 1 day off.
So on Monday I did my bi-tri training, but now i did some extra lateral delts as well.
Scott ez-bar bicep curl:
30kg/66lbs x 10
32,5kg/71.6lbs x 8
32,5kg/71.6lbs x 8
32,5kg/71.6lbs x 8
Dumbell curl:
16kg/35lbs x 8
16kg/35lbs x 8
16kg/35lbs x 8
Hammer curl with a rope:
55kg/121lbs x 10
55kg/121lbs x 10
Seated ez bar tricep extension:
35kg/77lbs x 10
40kg/88lbs x 8
40kg/88lbs x 8
40kg/88lbs x 8
Close grip bench press:
60kg/132lbs x 8
60kg/132lbs x 8
60kg/132lbs x 7
Dip:
BW + 5kg x 8
BW + 5kg x 8
Lateral raises:
10kg/22lbs x 20
10kg/22lbs x 20
10kg/22lbs x 20
10kg/22lbs x 20
10kg/22lbs x 20
UGH what a burrrn in my delts! Loved it!
Tuesday : Back (lats) + rear delts (2nd workout, more pump like) + calves:
My coach showed me another "style" to do the lat pulldown, which is a REALLY strict form. Gotta say it feels GREAT! The back is pretty straight, so it really goes to ur lats. I have done it pretty much "old school-style" before, which has been a bit more rowing-like, which a lot of people actually do. The new style is noo easy at all!
Lat Pulldown:
65kg/143lbs x 10
70kg/154lbs x 8
70kg/154lbs x 8
70kg/154lbs x 8
Close grip pulldown:
65kg/143lbs x 8
60kg/132lbs x 9
60kg/132lbs x 8
Hammer strenght/plate loaded pulldown, one arm at a time:
40kg/88lbs per arm x 10
40kg/88lbs x 8
40kg/88lbs x 9
Reverse pec deck:
30kg/66lbs x 20
30kg/66lbs x 15
30kg/66lbs x 14
25kg/55lbs x 20
25kg/55lbs x 16
Standing calf raise:
130kg/286.6lbs x 8
130kg/286.6lbs x 9
140kg/308.6lbs x 8
140kg/308.6lbs x 8
seated calf raise:
50kg/110lbs x 10
55kg/121lbs x 9
60kg/132lbs x 8
60kg/132lbs x 8
Wednesday: Chest + Shoulders and triceps (2nd workout)
Incline smith bench press:
60kg/132lbsx 9
65kg/143lbs x 6
60kg/132lbs x 8
Decline smith bench press:
55kg/121lbs x 10
60kg/132lbs x 8
60kg/132lbs x 8
Dumbell pullover:
30kg/66lbs x 9
30kg/66lbs x 8
Cable crossover:
25kg/55lbs x 20
25kg/55lbs x 16
Smith Shoulder press:
50kg/110lbs x 8
50kg/110lbs x 8
52,5kg/115.7lbs x 8
52,5kg/115.7lbs x 8
Lateral raises:
12kg/26.5lbs x 10
14kg/30.8lbs x 8
14kg/30.8lbs x 8
12kg/26.5lbs x 10
Upright machine row:
55kg/121lbs x 10
60kg/132lbs x 10
60kg/132lbs x 10
60kg/132lbs x 10
Tricep Pushdown:
25kg/55lbs x 15
25kg/55lbs x 16
22,5kg/49.6lbs x 20
22,5kg/49.6lbs x 17
22,5kg/49.6lbs x 18
and on Thursday: Back (rows) + rear delts + bicep (2nd workout)
Rack Pulls (below the knee)
120kg/264.5lbs x 8
130kg/286.6lbs x 8
140kg/308.6lbs x 7
140kg/308.6lbs x 7 (I was pretty happy for these sets!!)
Barbell row (strict!):
80kg/176lbs x 10
90kg/198lbs x 8
90kg/198lbs x 8
Seated cable row:
80kg/176lbs x 8
85kg/187lbs x 8
80kg/176lbs x 8
Reverse pec deck:
40kg/88lbs x 6-> 30kg x 4
35kg/77lbs x 8
35kg/77lbs x 8
35kg/77lbs x 8
Cable curl:
40kg/88lbs x 16
40kg/88lbs x 15
40kg/88lbs x 15
35lbs/77lbs x 20
40kg/88lbs x 18
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The pic is © by Mike Sirén
I've been just going through my competition photos all over and over again... I've been trying to remember the stuff from the days of "glory". How everything felt.
Like i was looking at my backstage photos, and i suddenly remembered how extremely nervous i was, almost jumping off the ceilings, cos i knew that "soon i have to go do my posing routine, omg, do i remember it? what if i mess up?..how did it even go?! omg omg" .. haha. But those were good times! Even if the routine didn't go perfectly on stage, it doesn't matter. Practice makes perfect, and experience as well. Next time I'll do a lot better I hope :) And at least I HAD FUN being on stage! I truly enjoyed the feeling of performing!
Here's a quick piccie from the hotel room :
I'm trying to work on my abs now as well, to be able to get those lower abs show better. Hopefully next time i'm on stage, my physique has improved from my first competition! I truly hope so, cos i'm busting my ass off in the gym!!
Well im off now!
Ta ta~
<3,
E
Well im off now!
Ta ta~
<3,
E
8 comments:
holy s... oon varmasti kyllästymiseen asti jankuttanu tätä, mutta et taida itte edes tajuta paljoko oot kehittyny! toi eka kuva on uskomaton, en voinu ku nauraa sen verran hämmästyny olin. kauheet (siis hienolla tavalla:) olkapäät ja paksut kädet ja ikää ei juuri mitään!!! ja viälä suomalainen;D tuut pääsee varmasti pitkälle. ooks ikinä muuten tosissas ajatellu et voisit olla jokupäivä ammattilainen?
Aww Nikke, sinä se aina saat mut hymyilemään ihanilla kommenteillasi! Kiitos ihan mielettömästi. I mean it!
En mä kyllä taida tajuta jos sitä kehitystä on tullut,, ehkä vähän mutta sitten taas tuntuu että hitosti fättiä vaan tullut lisää, that's it...
Kiitos kovasti siitä, kun uskot, että mulla olisi tulevaisuutta tän lajin parissa. Kovasti haluan kehittyä. Kyllä suoraan sanottuna mua ammattilaisuus kiinnostaa ehdottomasti, mutta sen saavuttamiseen vaaditaankin aivan tajuttomasti töitä vielä lisää! Mutta töitä olenkin kovasti valmis tekemään. Ainakin teen parhaani, katsotaan mihin rahkeet riittää!
Hola Eva,
WOW! That's a great pix of you and it seems that you have added loadsa muscle mass in this off season and i am sure that you'll really kick butt on stage next year? So how much lean mass have you put on since last year as I would be quite interested to know.
Thanks for such a detailed workout and i am sure that i would be half dead by the time i finish going through that workout, lol!! It's nice to know that you have a coach and i am sure that when you cna feel your muscles work and have an after burn you know that you are working it wonders! I do Close-Grip Front Lat Pulldowns as well as Underhand Cable Pulldowns together with pull ups and found that these exercise have helped me immensely.
It's nice to hear that you had loadsa fun competing and you can only get better with time and experience. As you quite rightly say that 'practice certainly does make perfect'. You could just as a suggestion go to the website bodybuilding.com and they have videos to sell on 'perfect posing' which i just bought a copy for a friend of mine and she says that's it's really good.
Those competition pixs are real awesome and i can tell that you have already made some wonderful muscle gains in this offseason so for sure you'll be kicking butt next time around. Keep the faith as someday you'll make a great Pro no doubt!
Have a wonderful weekend and enjoy those lovely summer workouts girl!
Best wishes,
Rhys
Great job Eva, you are looking fantastic as always - hope we can get together to shoot some time soon!
hello Eva you are very big !! incredible!! your biceps are more big 35 cm?
Abadabbadooooooooooo!!!
love the 6 pack or is that 8 in the last pic Eva and to put your mind at ease somewhat I think you have definatley made some some major gains since you last comp-the diet down look will Iam 100% positive will reveal a differnt you.
Again Ive read your workout schedule your coach really get the best out of you-now I know why you push Emma-you get pushed so what's fair is fair!!!
Wishing you a fantastic weekend-a little bird tells me your weather has got Winterish-oh well nothing like a good book or a movie I suppose.
Take Care and ciao for now
Peter.
hey Rhys,
thanks again for your long comment :)
I'm REALLY happy to hear if you guys think i've made gains this off season, muscle gains, not all in fat! Haha!
Actually i have no idea how much lean mass i've put on since my last comp... I wish i'd know where my InBody-results were... Then i'd have to go do another test soon.
Is there "perfect posing" video made by/for male bodybuilders?
There's some lil differencies in some poses between female and men.
Hey Gene!!
So cool you stopped by! Thanks a bunch! I wish I'd get a chance to shoot with you as soon as possible. If i'm travelling to the states, I'll sure let you know!
fabioz,
i dunno the measurements, as I've said, maybe i'll measure someday !
Peter,
Haha, I wish it would be an 8pack.. Dunno if i'd ever get one, it's soo about genetics.
And I reaally hope i'll look a lot different than i did in my first competition. Cos next time i'm not going to compete in the teen division, only with the "big gurls" ;-) lol.
Yes, I've gotten so much help from my coach. I truly appreciate their help!
And thank you, have a great sunday as well! The weather actually got pretty worse here.. sucks tho.. oh well! I hope there will be better days before the summer's gone.
take care ya'll!
Hi Eva. Is great to hear that you gonna train so hard for reach a better physique form. Each contest presents different challenges (I think you know about that), and the training give the best results when aside of increase your health, you earn the victory in the competitions. Your challenge capacity is one of the most motivating things that inspire to the fans can learn to overcome each test of life. Keep going on Eva.
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