SWOLA, Women's Physique NPC 馃嚚馃嚭 @caridad_sola
3k Posts
4k Followers
1k Following
Snapchat馃懟: SwoledadSola 鈥 Visual Artist, Photographer, Architect 鈥 Top 5 National Competitor 鈥 Ms.FitnessUniverse FL Model 鈥 WNBF Figure PRO
3k Posts
4k Followers
1k Following
Snapchat馃懟: SwoledadSola 鈥 Visual Artist, Photographer, Architect 鈥 Top 5 National Competitor 鈥 Ms.FitnessUniverse FL Model 鈥 WNBF Figure PRO
LEGS + CALVES 4/16/18 Morning Cardio: 42 min Spin Class (w/HIIT) ____________________________________________ Bulgarian Split Squats (w/10 sec iso- hold in mid range position at last rep): 20 regular reps- right (10 sec hold) 20 regular reps- left (10 sec hold) 20 regular reps - right (10 sec hold) 20 regular reps - left (10 sec hold) 20lb x 10 - right (3 sec neg + 10 sec hold) 20lb x 10- left (3 sec neg + 10 sec hold) 25lb x 10- right (3 sec neg + 10 sec hold) 25lb x 10- left (3 sec neg + 10 sec hold) 30lb x 10- right (3 sec neg + 10 sec hold) 30lb x 10- right (3 sec neg + 6 sec hold) 30lb x 10- left (3 sec neg + 10 sec hold) 30lb x 10- left (3 sec neg + 6 sec hold) _______________________________________________ Linear Leg Press (low&close foot position): 285lb x 20 (warmup) slow negatives 425lb x 12 slow negatives 475lb x 7 (3 sec negatives) 425lb x 12 (3 sec negatives) 425lb x 15 (3 sec negatives) _____________________________________________ Seated Calve Extensions on Leg Press: 245lb x 20 295lb x 15 315lb x 20 335lb x 12 ______________________________________________ Seated Calve Raises: 115lb x 18 (1 seconds hold at top) 120lb x 12 (1 seconds hold at top) 115lb x 15 (1 seconds hold at top) ______________________________________________ Hoist Machine Leg Extension: 105lb x 12 warm-up (regular reps) ------- 105lb x 4 (slow negatives) 10 sec rest 105lb x 4 (slow negatives) 10 sec rest 105lb x 4 (slow negatives) 10 sec rest 105lb x 4 (slow negatives) 10 sec rest 105lb x 4 (slow negatives) 10 sec rest 105lb x 4 (slow negatives) ______________________________________________ Seated Leg Curl: 80lb x 20 (warm-up) 80lb x 8 (3 sec negatives) 85lb x 8 (3 sec negatives) 85lb x 8 (3 sec negatives) 85lb x 8 (3 sec negatives) + 10 partials ______________________________________________ Photo by: @danrayphoto November 2017 ______________________________________________
151 3
CARDIO + CALVES + ABS on 4/20/18 Morning Cardio: 45 min Spin Class (w/HIIT) ______________________________________________ Standing Calve Raises on Smith: 115lb x 18 45 sec rest 135lb x 15 30 sec rest 155lb x 12 30 sec rest 155lb x 15 45 sec rest 155lb x 15 _____________________________________________ Seated Calve Raises: 100lb x 15 105lb x 15 110lb x 15 115lb x 15 _____________________________________________ Weighted Decline Sit-ups: 1 set of 15 (bodyweight warmup) 1 set of 15 (holding 25lb plate) 1 set of 15 (holding 25lb plate) 1 set of 15 (holding 25lb plate) 1 set of 20 (holding 25lb plate) ______________________________________________ Hanging Leg Raises (NOT-back-supported) 1 set of 10 reps 1 set of 8 reps + 15 knee-ups 1 set of 10 reps + 10 knee-ups 1 set of 10 reps + 10 knee-ups _____________________________________________ Post-Lift Cardio: 30 min Stairclimber _____________________________________________ Evening: Deep Tissue Massage 馃拞馃徎 _____________________________________________ Photo by: @richardlecoin_photography November 2017 ______________________ #womensphysique #wpd #teamstarnes #swoledad #swola #girlswithmuscle #chicsthatlift #abs #armday #armworkout #quadzilla #washboardabs #bodybuildingmotivation #physique #sexymuscles #swoleissexy #swoleissexyasshit #legs #delts #lean #biceps #arms #conditioning #unicornAF #gunz #watchmegetevenmorejacked #frontdoublebi #watchmegetevenmoreshredded
303 11
"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time." - Thomas Edison
165 5
LEGS + CALVES + ABS on 4/4/18: Morning Cardio: 50 min Spin Class (w/HIIT) _____________________________________________ Post-Spin Calves: Seated Calve Raises: 100lb x 20 (1 seconds hold at top) 100lb x 15 (1 seconds hold at top) 100lb x 15 (1 seconds hold at top) 100lb x 15 (1 seconds hold at top) ___________________________________ Calve Extensions on Leg Press: 195lb x 20 285lb x 15 305lb x 12 305lb x 20 __________________________________ Seated Leg Curl: 75lb x 20 (warm-up) 85lb x 15 75lb x 8 (3 sec negatives) 80lb x 8 (3 sec negatives) 85lb x 8 (3 sec negatives) 85lb x 8 (3 sec negatives) + 10 partials ____________________________________________ Bulgarian Split Squats (w/10 sec iso- hold in mid range position at last rep): 20 regular reps- right (no iso hold) 20 regular reps- left (no iso hold) 20 regular reps - right (no iso hold) 20 regular reps - left (no iso hold) 20lb x 15- right (3 sec neg + 10 sec hold) 20lb x 15- left (3 sec neg + 10 sec hold) 25lb x 10- right (3 sec neg + 10 sec hold) 25lb x 10- left (3 sec neg + 10 sec hold) 30lb x 10- right (3 sec neg + 10 sec hold) 30lb x 10- left (3 sec neg + 10 sec hold) _______________________________________________ Linear Leg Press (low&close foot position): 375lb x 20 (warm-up) slow negatives 425lb x 12 slow negatives 475lb x 15 (3 sec negatives) 475lb x 12 (3 sec negatives) 425lb x 15 (3 sec negatives) ______________________________________ Hoist Machine Leg Extension: 105lb x 15 warm-up (regular reps 105lb x 4 (slow negatives) 10 sec rest 105lb x 4 (slow negatives) 10 sec rest 105lb x 4 (slow negatives) 10 sec rest 105lb x 4 (slow negatives) 10 sec rest 105lb x 4 (slow negatives) 10 sec rest 105lb x 4 (slow negatives) ________________________________________ Hoist Crunch Machine: 145lb x 25 165lb x 25 185lb x 20 205lb x 15 __________________________________________ Lower Ab Leg Raises: 1 set of 10 (pike-raises-not supported) 1 set of 15 (back supported) 1 set of 12 + 8 knee ups (back supported) 1 set of 15 + 10 knee-ups (all of them pike- raises-not supported)
241 10
"Don鈥檛 go before giving me your netflix password!" CHEST + SHOULDERS on 3/24/18 Machine Pec Flys: 75lb x 20 (10 sec hold on last rep) 85lb x 15 (1 sec holds, 10 sec on last rep) 95lb x 10 (1 sec holds, 10 sec on last rep) 105lb x 10 (1 sec holds, 10 sec on last rep) ______________________________________________ Flat Dumbbell Press: 40lb (per arm) x 15 45lb (per arm) x 15 50lb (per arm) x 8 (3 sec negatives) 45lb (per arm) x 10 (3 sec negatives) 40lb (per arm) x 10 (3 sec negatives) ______________________________________________ Stretch Pushups: 1 set of 15 1 set of 12 1 set of 10 ______________________________________________ Standing Dumbbell Side Laterals: 20lb (Per arm) x 15 30 seconds rest 25lb (Per arm) x 10 30 seconds rest 25lb (Per arm) x 10 30 seconds rest 20lb (Per arm) x 15 ______________________________________________ Superset Reverse Pec Flys (Rear Delts) w/ Band Pullaparts: 60lb x 15 rev fly (1 sec holds) + 10 Pullaparts 65lb x 15 rev fly (1 sec holds) + 12 Pullaparts 65lb x 12 rev fly (1 sec holds) + 12 Pullaparts ______________________________________________ Machine Overhead Press: 78lb x 20 (warm-up) neutral grip 78lb x 10 (3 sec negatives) neutral grip 78lb x 10 (3 sec negatives) neutral grip 78lb x 10 (3 sec negatives) neutral grip ______________________________________________ Incline Smith Machine Bench Press: 75lb x 12 (warm-up) 95lb x 10 -------------------------- 95lb x 4 (slow negatives) 10 sec rest 95lb x 3.5 (slow negatives) 10 sec rest 75lb x 4 (slow negatives) 10 sec rest 75lb x 4 (slow negatives) 10 sec rest 75lb x 3 (slow negatives) 10 sec rest 75lb x 4 (slow negatives) _______________________________________________ Fasted Morning Cardio: 25 min Stairclimber Evening Cardio: 40 min Stairclimber _______________________________________________ Photo by: @martygottlieb August 2017, IFBB North American Championship _______________________________________________
289 11
BACK WORKOUT on 3/25/18 Underhand Grip Pulldowns: 80lb x 15 95lb x 12 (1sec holds & slow negatives) 120lb x 8 (w/ 3 sec negatives) 110lb x 8 (w/ 3 sec negatives) 100lb x 8 (w/ 3 sec negatives) ______________________________________________ Smith Machine Dead-stop Underhand Rows: 165lb x 10 165lb x 10 165lb x 10 115lb x 10 (w/ 3 sec negatives) 115lb x 10 (w/ 3 sec negatives) ______________________________________________ 2-Arm Dumbbell Rows: 40lb (Per arm) x 12 (w/ 1 sec holds) 45lb (Per arm) x 12 (w/ 1 sec holds) 50lb (Per arm) x 12 (w/ 1 sec holds) ______________________________________________ Seated Low Pulley Close-grip Rows: 120lb x 15 (slow negatives) 140lb x 10 (slow negatives) 140lb x 8 (w/ 1 sec hold + 2 sec negatives) 140lb x 10 (w/ 1 sec hold + 2 sec negatives) ______________________________________________ Dumbbell Shrugs: 55lb (per arm) x 12 60lb (per arm) x 10 60lb (per arm) x 10 60lb (per arm) x 10 ______________________________________________ Post-Lift Cardio: 50 min spin class (w/HIIT) ______________________________________________ Photo by: @seannelsonphoto for @herbiceps August 2017, IFBB North Americans Championship ______________________________________ #womensphysique #wpd #teamstarnes #swoledad #swola #girlswithmuscle #chicsthatlift #back #babygotback #physique #sexymuscles #swoleissexy #swoleissexyasshit #del#delts #lean #vascular #reardelts #trapqueen #trapmonster #conditioning #traps #unicornAF #lats #grainy #delts #armworkout #bodybuilding #vascularity #watchmegetevenmorejacked
195 5
LEG DAY 馃敟 3/22/18: Seated Leg Curl: 75lb x 20 (warm-up) 85lb x 15 75lb x 8 (3 sec negatives) 80lb x 8 (3 sec negatives) 80lb x 8 (3 sec negatives) 80lb x 8 (3 sec negatives) + 10 partials ____________________________________________ Bulgarian Split Squats (w/10 sec iso- hold in mid range position at last rep): 20 regular reps- right (no iso hold) 20 regular reps- left (no iso hold) 20 regular reps - right (no iso hold) 20 regular reps - left (no iso hold) 20lb x 10- right (3 sec neg + 10 sec hold) 20lb x 10- left (3 sec neg + 10 sec hold) 25lb x 10- right (3 sec neg + 10 sec hold) 25lb x 10- left (3 sec neg + 10 sec hold) 30lb x 10- right (3 sec neg + 10 sec hold) 30lb x 10- left (3 sec neg + 10 sec hold) _______________________________________________ Linear Leg Press (low&close foot position): 375lb x 15 (warm-up) slow negatives 425lb x 15 slow negatives 475lb x 15 (3 sec negatives) 475lb x 15 (3 sec negatives) 425lb x 15 (3 sec negatives) ______________________________________ Stiff-Leg Dumbbell deadlifts: 60lb (per arm) x 12 70lb (per arm) x 10 70lb (per arm) x 12 ______________________________________ Hoist Machine Leg Extension: 85lb x 15 warm-up (regular reps) 85lb x 10 (slow negatives) ------- 105lb x 4 (slow negatives) 10 sec rest 105lb x 4 (slow negatives) 10 sec rest 105lb x 4 (slow negatives) 10 sec rest 105lb x 4 (slow negatives) 10 sec rest 105lb x 4 (slow negatives) 10 sec rest 105lb x 4 (slow negatives) _____________________________________________ Fasted Morning Cardio: 10 min outdoor loaded speed walk + 40 min Spin Class _____________________________________________ #womensphysique #wpd #teamstarnes #swoledad #swola #girlswithmuscle #chicsthatlift #quadzilla #bodybuildingmotivation #physique #sexymuscles #swoleissexy #swoleissexyasshit #legs #gainz #hammies #legworkout #unicornAF #abs #lean #conditioning #shreds #watchmegetevenmorejacked
161 7
ARM DAY on 3/20/18 Superset V-Bar pushdowns with Standing Cable Curls: 35lb x 25 v-bar pushdown (warm up) 40lb x 20 v-bar pushdown (warm up) --- 50lb x 15 v-bar pushdown 40lb x 6 Cable Curl (3 sec negatives) 30 sec rest 55lb x 12 v-bar pushdown 45lb x 6 Cable Curl (3 sec negatives) 30 sec rest 50lb x 15 v-bar pushdown 50lb x 6 Cable Curl (3 sec negatives) 30 sec rest 50lb x 15 v-bar pushdown 50lb x 6 Cable Curl (3 sec negatives) ______________________________________________ Superset Hanging Dips w/ Standing Ez-Bar Curls: 10 Dips 70lb Curl x 6 (1 sec hold) 30 sec rest 10 Dips 70lb Curl x 6 (1 sec hold) 30 sec rest 11 Dips 70lb Curl x 6 (1 sec hold) 30 sec rest 10 Dips 80lb Curl x 6 (1 sec hold) ______________________________________________ Superset SkullCrusher-Presses with Dumbbell Hammer Curls: 60lb Skull Crusher press x 15 (slow negs) 25lb (Per arm) Hammer curl x 20 60 sec rest 80lb Skull Crusher press x 15 30lb (Per arm) Hammer curl x 15 60 sec rest 80lb Skull Crusher press x 10 (slow negs) 30lb (Per arm) Hammer curl x 15 60 sec rest 80lb Skull Crusher press x 12 (slow negs) 35lb (Per arm) Hammer curl x 15 _______________________________________________ Fasted Morning Cardio: 40 min Stairclimber _____________________________________________ Phot by: @richardlecoin_photography November 2017 _______________________________________________ #womensphysique #wpd #teamstarnes #swoledad #swola #girlswithmuscle #chicsthatlift #abs #armday #armworkout #quadzilla #washboardabs #bodybuildingmotivation #physique #sexymuscles #swoleissexy #swoleissexyasshit #legs #delts #lean #biceps #arms #conditioning #unicornAF #gunz #watchmegetevenmorejacked #frontdoublebi #watchmegetevenmoreshredded
197 12