SWOLA, Women's Physique NPC 馃嚚馃嚭 @caridad_sola
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ARM WORKOUT from 1/11/18: Superset Underhand Tricep Bar Extensions with Hammer Cable Curls: 35lb Ext x 20 35lb Curl x 22 42.5lb Ext x 20 42.5lb Curl x 18 50lb Ext x 15 + drop to 25lb x 20 50lb Curl x 15 + drop to 25lb x 15 50lb Ext x 10 + drop to 25lb x 12 50lb Curl x 12 + drop to 25lb x 15 ______________________________________________ Seated Preacher EZBar Curls: 60lb x 12 70lb x 6 + drop to 40lb x 15 70lb x 5 + drop to 40lb x 18 40lb x 20 ______________________________________________ Hanging Dips: 22 assisted 8 Bodyweight 10 Bodyweight + drop to 10 Assisted 30 Assisted ______________________________________________ Standing Cable Curls: 10lb (per arm) x 25 15lb (per arm) x 15 20lb (per arm) x 10 + drop to 10lb x 10 20lb (per arm) 10 x + drop to 10lb x 10 ______________________________________________ Evening cardio: 45 minutes steady pace outdoor walk ______________________________________________ Photo by: @danrayphoto NPC Nationals in Miami November 2017 _________________________________________ #womensphysique #wpd #teamstarnes #swoledad #swola #girlswithmuscle #chicsthatlift #abs #armday #armworkout #glutes #deltfordays #bodybuildingmotivation #physique #sexymuscles #swoleissexy #swoleissexyasshit #delts #lean #biceps #arms #conditioning #unicornAF #gunz #watchmegetevenmorejacked #triceps #bisfortheguys #bisandtris #watchmegetevenmoreshredded
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"Life doesn't suck. It's your thinking that sucks." Day 6 away from the gym and I'm loosing my mind!! But at least I'm alive. This flu is killing people. I'm lucky to be starting to feel a little better. Thanks to TamiFlu, tons of Ginger shots and Rest. I still sound like shit, but thank God the body aches, and skin pain has subsided. That shit was no joke. I'm used to feeling like I've been hit by a Mack truck. This was way worse. #fuckyoufluvirus #layingonmyflooractuallyfeelsgood #idonthavepatienceforthisshit
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BACK WORKOUT from 1/9/18: Morning Cardio: 40 min Spin (w/ HIIT) ___________________________________________ Lat Pulldown: 85lb x 20 (warmup) 110lb x 12 120lb x 12 130lb x 12 140lb x 10 + drop to 70lb x 12 ___________________________________________ Straight-arm Rope Pushdowns: 30lb x 20 35lb x 15 40lb x 10 + drop to 20lb x 12 45lb x 12 + drop to 20lb x 18 _____________________________________________ Close-grip Cable Pulldowns (floor seated): 80lb x 22 100lb x 20 110lb x 18 110lb x 20 115lb x 20 _______________________________________________ Assisted Pull-ups: Wide Grip: 8 reps +assistance & 8 more reps Wide Grip: 12 reps Chin-ups: 15 reps Wide Grip: 12 reps Chin-ups: 18 reps _______________________________________________ Chest-Supported T-bar Rows: 110lb x 18 125lb x 12 120lb x 12 ______________________________________________ Photo by: @martygottlieb August 2017 ___________________________________________ #womensphysique #wpd #teamstarnes #swoledad #swola #girlswithmuscle #chicsthatlift #grainy #bodybuildingmotivation #sexymuscles #musclegoddess #swoleissexy #swoleissexyasshit #back #babygotback #delts #lean #lats #wings #arms #reardelts #backday #bouldershoulders #traps #backworkout #trapsfordays #watchmegetevenmorejacked #deltfordays #watchmegetevenmoreshredded
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ARM WORKOUT from 1/5/18: Superset Seated Preacher EZBar Curls w/ Tricep Dumbbell Kickbacks: 50lb Curl x 15 (warm-up set) 20lb (per arm) kickback x 20 70lb Curl x 7 25lb (per arm) kickback x 20 80lb Curl x 4 + drop to 40lb x 15 25lb (per arm) kickback x 20 80lb x 5 + drop to 40lb x 15 25lb (per arm) kickback x 20 ___________________________________________ Superset Cable Rope Hammer Curls w/ Tricep Rope Extensions: 35lb Curl x 18 30lb Extension x 20 40lb Curl x 18 35lb Extension x 18 45lb Curl x 20 40lb Extension x 20 50lb Curl x 10 + drop to 25lb x 15 42.5lb Extension x 12 + drop to 25lb x 5 + drop again to 15lb x 15 ______________________________________________ Superset Cable Curls (elbows on knees) w/ Hanging Dips: 30lb Curl x 18 10 Bodyweight Dips 40lb Curl x 10 + drop to 25lb x 8 20 Assisted Dips 25lb Curl x 25 20 Assisted Dips (decreased assistance) _____________________________________________ Photo by: @seannelsonphoto for @herbiceps photoshoot, August 2017, IFBB North Americans Championships _________________________________________ #womensphysique #wpd #teamstarnes #swoledad #swola #girlswithmuscle #chicsthatlift #abs #calves #armday #armworkout #quadzilla #washboardabs #bodybuildingmotivation #physique #sexymuscles #swoleissexy #swoleissexyasshit #legs #delts #lean #biceps #arms #conditioning #hammiedrop #unicornAF #gunz #watchmegetevenmorejacked #hamstrings #watchmegetevenmoreshredded
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SQUATS+ SPIN+ ABS on 1/6/18 Barbell Squats Warmup: 155lb x 12 185lb x 10 225lb x 8 245lb x 6 255lb x 4 155lb x 12 155lb x 12 _____________________________________________ Post-Lift Cardio: 43 min Spin Class w/HIIT _____________________________________________ Back Supported Hanging Leg Raises: 1 set of 15 1 set of 20 1 set of 15 1 set of 15 _____________________________________________ Phot by: @danrayphoto Nov 2017 at NPC Nationals in Miami _____________________________________________ #womensphysique #wpd #teamstarnes #swoledad #swola #girlswithmuscle #chicsthatlift #delts #bodybuildingmotivation #bouldershoulders #sexymuscles #swoleissexy #swoleissexyasshit #hammies #legs #lean #washboardabs #conditioning #quads #caridadsola #thickthighssavelives #unicornaf #quadZilla #hamstrings #legworkout #squ#squats #abs #watchmegetevenmoreshredded #squat #watchmegetevenmorejacked
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BACK WORKOUT 馃専 1/2/18 Single-arm Dumbbell Rows: 80lb x 12 - right 80lb x 12 - left 105lb x 8 - right 105lb x 8 - left 110lb x 6 - right 110lb x 6 - left _________________________________________ Hammer Isolated Lat Pulldowns: 55lb (Per arm) x 20 80lb (Per arm) x 12 90lb (Per arm) x 10 100lb (Per arm) x 8 + drop to 55lb x 15 80lb (Per arm) x 10 + drop to 55lb x 10 _____________________________________________ Hammer Isolated Seated Row: 100lb (Per arm) x 15 125lb (Per arm) x 10 145lb (Per arm) x 6 + drop to 100lb x 12 100lb (Per arm) x 15 100lb (Per arm) x 18 _______________________________________________ Close-grip Cable Pulldown (Seated on floor): 80lb x 20 120lb x 8 130lb x 6 + drop to 70lb x 20 115lb x 10 100lb x 15 _______________________________________________ Lat Pulldowns: 100lb x 15 120lb x 12 130lb x 10 + drop to 65lb x 12 140lb x 8 + drop to 70lb x 20 _______________________________________ Chest Supported T-bar Rows: 110lb x 15 120lb x 12 130lb x 12 135lb x 12 _______________________________________ Photo by: @seannelsonphoto for @herbiceps Photoshoot, IFBB North Americans Championship, August 2017 _______________________________________________ #womensphysique #wpd #teamstarnes #swoledad #swola #girlswithmuscle #chicsthatlift #grainy #bodybuildingmotivation #sexymuscles #musclegoddess #swoleissexy #swoleissexyasshit #back #babygotback #delts #lean #lats #wings #arms #reardelts #backday #bouldershoulders #traps #backworkout #trapsfordays #watchmegetevenmorejacked #deltfordays #watchmegetevenmoreshredded
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FIRST LEG DAY OF 2018 ! Leg Press: 265lb x 20 warm-up set 465lb x 20 575lb x 20 665lb x 15 755lb x 12 855lb x 12 905lb x 10 ____________________________________ Glute Kick-back Machine: 135lb x 20 - right 135lb x 20 - left 170lb x 20 - right 170lb x 20 - left 200lb x 20 - right 200lb x 20 - left ____________________________________ Laying Hamstring Curls: 65lb x 20 75lb x 12 85lb x 10 + 45lb x 12 80lb x 10 + 45lb x 20 ____________________________________ Leg Extension: 95lb x 20 130lb x 15 110lb x 20 115lb x 10 + drop to 55lb x 12 115lb x 17 + drop to 55lb x 18 _____________________________________ Post-Lift: 5 min of Stretching _____________________________________ Zero Cardio day _____________________________________ #womensphysique #wpd #teamstarnes #swoledad #swola #girlswithmuscle #chicsthatlift #cake #bodybuildingmotivation #booty #sexymuscles #swoleissexy #swoleissexyasshit #hammies #legs #lean #conditioning #quads #caridadsola #thickthighssavelives #unicornaf #quadZilla #hamstrings #hammidrop #legworkout #legday #watchmegetevenmoreshredded #squat #watchmegetevenmorejacked #deadlifts
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Last WORKOUT of 2017! CHEST+CARDIO: Barbell Flat Bench Press: 85lb x 15 warm-up set 115lb x 12 135lb x 5 145lb x 7 155lb x 4 100lb x 18 100lb x 13 _______________________________________________ 12 Decline Push-ups _______________________________________________ Machine Pec Flys: 65lb x 20 75lb x 20 85lb x 15 95lb x 12 100lb x 12 _______________________________________________ Incline Dumbbell Hex Press: 25lb (per arm) x 15 30lb (per arm) x 12 35lb (per arm) x 10 35lb (per arm) x 10 + drop to 20lb x 10 _______________________________________________ Cable Flys (upward): 10lb (per arm) x 20 15lb (per arm) x 12 10lb (per arm) x 20 15lb (per arm) x 8 + drop to 5lb x 20 _______________________________________________ Quick snack + Post-Lift Cardio: 45 min Spin _______________________________________________ Photo by: @seannelsonphoto for @herbiceps Photoshoot, IFBB North Americans Championship, August 2017 _______________________________________________ #womensphysique #wpd #teamstarnes #swoledad #girlswithmuscle #chicsthatlift #che#chestday #demtitties #che#chestworkout #bodybuildingmotivation #bench #sexymuscles #chest #swoleissexy #benchpress #swoleissexyasshit #delts #lean #arms #sidechest #bouldershoulders #pecflys #pushups #watchmegetevenmorejacked #chestsplit #howmuchdoyoubench #chestworkout
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Cause I've always been an over achiever. Here are my best 36, 16, & 9 (fuck just 9) 馃槀 31,490 likes 路 1,633 comments 路 Peace Out 2017 鉁岋笍It's been real. via @my.best.nine
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ARM WORKOUT 12/27/17: Seated Dumbbell Curls: 20lb (per arm) x 20 25lb (per arm) x 10 25lb (per arm) x 10 + drop to 15lb x 12 25lb (per arm) x 10 + drop to 15lb x 15 _______________________________________________ Tricep Cable V-Bar Extensions: 35lb x 22 40lb x 20 42.5lb x 18 45lb x 20 50lb x 10 + drop to 25lb x 20 _______________________________________________ Superset Bicep Cable Curls (elbows on knees) w/ Hanging Dips: 30lb Curl x 20 10 Bodyweight Dips 35lb Curl x 13 + drop to 25lb x 5 10 Bodyweight Dips 30lb Curl x 15 + drop to 15lb x 12 12 Bodyweight Dips 30lb Curl x 15 + drop to 15lb x 8 10 Bodyweight Dips _______________________________________________ Tricep Rope Extensions: 30lb x 18 30lb x 10 + drop to 20lb x 10 30lb x 15 + drop to 20lb x 6 25lb x 12 + drop to 15lb x 12 _______________________________________________ Photo by: @seannelsonphoto for @herbiceps photoshoot, IFBB North Americans Championships, August 2017 _______________________________________________ #womensphysique #wpd #teamstarnes #swoledad #swola #girlswithmuscle #chicsthatlift #armday #armworkout #bodybuildingmotivation #physique #frontoublebicep #sexymuscles #swoleissexy #triceps #bisfortheguys #bissndtris #swoleissexyasshit #delts #lean #biceps #arms #caridadsola #unicornAF #gunshow #gunz #watchmegetevenmorejacked #watchmegetevenmoreshredded
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#TBT Sept 2013 (first time competing in figure). Started from the bottom now we here: SQUAT & DEADLIFTS DAY馃敟12/28/17: 205lb Deadlift x 10 165lb Squat x 10 235lb Deadlift x 6 195lb Squat x 8 275lb Deadlift x 2 225lb Squat x 5 280lb Deadlift x 3 235lb Squat x 6 _______________________________________________
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CHEST WORKOUT on 12/23/17 Morning Cardio: 45 Min Spin Class ___________________________________________ Hammer Iso-Lateral Horizontal Press: 63lb (per arm) x 18 73lb (per arm) x 15 83lb (per arm) x 8 93lb (per arm) x 6 + drop to 73lb x 5 73lb (per arm) x 10 + drop to 38lb x 12 ___________________________________________ Incline Bench Barbell Press: 85lb x 12 95lb x 12 105lb x 5 115lb x 5 125lb x 3.5 ___________________________________________ Flat Bench Dumbbell Pec Flys: 15lb (per arm) x 20 20lb (per arm) x 15 25lb (per arm) x 10 25lb (per arm) x 12 ___________________________________________ Cross-body Dumbbell Raises: 15lb (per arm) x 20 (per side) 20lb (per arm) x 20 (per side) 25lb (per arm) x 15 (per side) 30lb (per arm) x 12 (per side)+drop 15lb x10 _______________________________________________ Machine Pec Flys: 70lb x 20 85lb x 12 100lb x 8 + drop to 60lb x 10 105lb x 9 + drop to 65lb x 8 ___________________________________________ Photo by: @seannelsonphoto for @herbiceps photoshoot IFBB North Americans Championships, August 2017 _______________________________________________ #womensphysique #wpd #teamstarnes #swoledad #girlswithmuscle #chicsthatlift #che#chestday #demtitties #che#chestworkout #bodybuildingmotivation #bench #sexymuscles #chest #swoleissexy #benchpress #swoleissexyasshit #delts #lean #arms #sidechest #bouldershoulders #plyos #pecflys #pushups #watchmegetevenmorejacked #chestsplit #howmuchdoyoubench #chestworkout
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