Sexy Lil Wolfe's Training Journal

[Sexy Lil Wolfe]

Hi everyone,

This is Chasity Wolfe, Mike "the Big Bad" Wolfe's wife. I will now be logging all my training in this journal so I can keep track of my progress.

So here is the first of many to come.

Chasity

Monday March 10th

Starting bodyweight 135 pounds

Cardio 30 minutes of medium intensity on Treadmill

Chest Shoulders and Triceps -

Dumbbell Chest presses -
15 pounds - 15 reps
15 pounds - 15 reps
20 pounds - 15 reps
20 pounds - 15 reps

Incline Dumbbell Presses -
15 pounds - 15 reps
15 pounds - 15 reps
15 pounds - 15 reps

Seated Over head Dumbbell Press -
15 pounds - 15 reps
15 pounds - 15 reps
15 pounds - 15 reps

Dumbbell Side Laterals -
10 pounds - 15 reps
10 pounds - 15 reps
10 pounds - 15 reps

Tricep Pushdowns -
30 pounds - 15 reps
30 pounds - 15 reps
30 pounds - 15 reps

Tricep Overhead Extensions -
20 pounds - 15 reps
20 pounds - 15 reps
20 pounds - 15 reps

[Sexy Lil Wolfe]

Tuesday March 11th

30 minutes Cardio on Treadmill at Moderate Intensity

Legs -

Smith Machine Box Squats -
85 pounds - 15 reps to a folding chair
100 pounds - 15 reps to a folding chair
100 pounds - 15 reps to a folding chair
100 pounds - 15 reps to a folding chair

Leg Press -
145 pounds - 15 reps
145 pounds - 15 reps
145 pounds - 15 reps
145 pounds - 15 reps

Stiff legged Dumbbell Deadlifts -
20 pound dumbbells - 15 reps
20 pound dumbbells - 15 reps
20 pound dumbbells - 15 reps

Leg Curls -
35 pounds - 15 reps
45 pounds - 15 reps
50 pounds - 15 reps

Calf raises -
25 pounds - 15 reps
25 pounds - 15 reps
25 pounds - 15 reps

[Sexy Lil Wolfe]

Weds March 13th

Cardio -
30 minutes walking on treadmill
5 minutes running on treadmill

Back Rear Delts Traps and Biceps -

Seated Lat Pulldowns -
30 - 15 reps
30 - 15 reps
30 - 15 reps
30 - 15 reps

Seated Cable Low Rows (underhanded grip) -
40 - 15 reps
40 - 15 reps
45 - 15 reps

Rear Delt Face Pulls -
40 pounds - 15 reps
40 pounds - 15 reps
40 pounds - 15 reps

Dumbbell Shrugs -
20's - 15 reps
25's - 15 reps
30's - 15 reps

Dumbbell Alternate Curls -
20's - 15 reps
20's - 15 reps
20's - 20 reps

[OGROK]

Doing less than 15 reps isn't going to turn you into the she-hulk... You aren't going heavy enough to damage your muscle fibers (and thus set up the conditions for muscle growth). I think you should ask your husband for some advice on setting up your routine.

[bigbadwolfe]

Her husband did design her program :)

She is not after being a She Hulk she wants to be nice and toned and look like a lady not a monster :)

Higher reps low weight will get her where she wants to be. This is only the beginning for her ,give her a few months and the weights will be higher along with 15 reps.

Wolfy!!!!

[borracho]

And so it is, Wolfy has spoken.

Question: Did you learn?

[Guido]

Welcome, Wolfy's Wifey!

I met you briefly at the Arnold near the Animal Cage and then afterwards in the Convention Center hall (got a picture w/ Mike!). He is a lucky man.

So did the Arnold inspire you to start lifting also? If you're interested my wife keeps her journal on here, as well. She goes by the name LynnLynn7. She is a powerlifter, also, so pretty much follows the same program that I do but with lighter weights. It's good that you are setting up a good base before getting into the really heavy stuff. It will definitely help your body get used to the stresses of training.

Again, welcome. :)