Warm-up sets for each of the following exercises>>
*270lbs on leg press- 15 to 20 (could have added more weight, but being 2nd week back, being a little cautious) 3-sets,
*50lbs hamstring curls
( parallel, lateral, and medial rotation for both of the exercises above)
*135lbs adduction machine -50 reps
*Took it easy on calfs 30lbs- 25 reps- 3sets
Ended with sprints for 10 minutes- alternating every 30 seconds incline set at 3.5, sprints 8.2- and recovery 4.0. THANK GOD FOR THE HOT TUB AFTER!
3 weeks after the WBFF and I'm holding steady at 112'lbs. I've been eating healthy (normal) and with my goal to add definition in my rear delts, lats, hamstrings and glutes, adding more mass in the way of putting on a few extra pounds, eating more food....adding more carbs (healthy cards- extra sweet potato-oatmeal-brown rice) is on my food plan.
My biggest challenge is getting over the psychological part of purposefully putting on extra weight. After all the hard work I put into getting my body fat low and hitting my goal the thought of adding 3 to 5lbs is unsettling. My mind is telling me no, don't do it because I like the way I look and feel right now. More carbs make a body soft. This is not the look I'm going for, but I know it's what I must do to add size and definition to my weaker muscle groups.
115lbs is not the issue because my body fat will still be low and that's more important to me than the scale. It's just those 3 to 5lbs make a difference on a 5'1 frame and lucky me ANY and ALL extra weight goes straight to my butt and belly. Where I don't want it!! Oh, the things we have do to achieve the look we want and alter our bodies for competition.
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