janet kaufman's Page

Another day closer. Everyone has been great with their encouragement. All the girls look awesome. This may be my last post until after the show but I will try my best. I fly out Wednesday morning so lots to do between now and then.

Leg workout out today. Last heavy squat day

leg ext super set with lying leg curls
squats 90warmup 160 180 200 210 210 for 8 to 10 reps
hacks 45 45+25, 45+35, 45+40 45+40 on a side
leg press 450, 520 520 520 520 ugh
step ups with 25lb db 2 sets
butt blast
calves
inn… Continue

getting my food lined out. cooked a bunch of chicken and fish put in the freezer so when I leave next Wednesday I'll throw it my checked bag. Going to make Pnb and dark choc fudge tomorrow night for after the show.

Took some status pics for Dave this morning then hit shoulders.

side laterals 2 sets of 20 3 sets of 10
db press with a drop on the last set
side laterals on cable 4 sets
front raise with barbell 4 sets 40lb
rear delt on pec dec 90lbs 4 sets
side laterals on machine 60 unilateral
up… Continue

wow 10 days. I get my hair extension and nails done on Saturday. yeah long hair. I love getting all glamored up. today I did a chest workout. Last workout I felt it tweek a little so today didn't push real hard.
db press superset with decline pushup 4 sets
incline db press superset with regular pushup 4 sets
incline fly superset with incline pushup 4 sets
wide press
pec dec

went back tonight for cardio.

trying maintain my conditioning is tough but Dave says just stick with the plan so I trust him. Should be able to make weight. heavier than masters prep but more shredded. My weight will be close. did back today.

pullups 5 sets
t bar reverse grip
lat pulldowns to the front
seat row narrow grip
reverse grip pulldowns
hyper extensions
hi pulls
one arm rows
abs

went back tonight to some cardio

time for bed

getting closer every day. Dave is pleased with how I look so I just need to maintain for the next 12 days.

did legs today. Harder to focus the last week of training.

leg ext superset with seated curls

walking lunges 90 barbell

leg press 520 sets of 10

lying db curls 50 55 60 60
stiff legged dead lift 55 60 60 60 on each side
one leg on bench lunge 40
cable kick back superset with ball bridges
calves
inners outers