Final day of the year!
I had a really bad night last night, and had a binge. I felt really tired, gross and full of pain after eating so much last night. I'm moving on, but just looking in the mirror was difficult for me today.
On the flip side, I started the day with a really amazing pedicure, sat in the steam room at the spa, and got a free bottle of bubble bath!
Then, I had a great workout:) Wahoo!!
Shoulders and Triceps:
Seated bb press 3x6-8 50lb
Seated db lat raises 3x8-10 10lbs
Front raises 3x10-12 15lbs
DB kickbacks 3x10-12 12.5lbs (did bilateral today , usually I do 1 arm)
Rope cable pressdowns 3x8-10 45lbs,45lbs,50lbs
Cardio - elliptical 30 minutes L7/L7 incline/resistance, moderate intensity
I started the workout feeling low on energy, but I got motivated right away as soon as I started my workout. My favorite frame of the workouts was doing cardio today...the music videos were rockin on the cardio theatre at the gym!
Thursday, December 31, 2009
Wednesday, December 30, 2009
December 30th, 2009
Today was cardio only.
Hiit intervals:
on arc trainer with the moving arms
5 min warm up
15 intervals L6 incline L17 resistance
10 minute cooldown
Abs - 5 minutes
Stretching - 3 minutes
I really really really hit it on those intervals today! I'm proud of myself for doing that because walking to the gym I was dreading the intervals. Turned out to be a kick ass workout. YES for me! :)
Hiit intervals:
on arc trainer with the moving arms
5 min warm up
15 intervals L6 incline L17 resistance
10 minute cooldown
Abs - 5 minutes
Stretching - 3 minutes
I really really really hit it on those intervals today! I'm proud of myself for doing that because walking to the gym I was dreading the intervals. Turned out to be a kick ass workout. YES for me! :)
Tuesday, December 29, 2009
December 29th, 2009
I started the day in a bit of a fear mode, because last night I started freaking a little about my progress, will I be ready etc. I hex myself when I doubt my ability to progress and make positive changes to my physique. I release this hex, because I know that the power of the mind is very important. I must fill my mind with positive thoughts and keep my mind in a winning mindset. My workout went great today:)
Shoulders and Triceps:
Seated BB press 3x6-8 50lbs
Seated db laterals 3x8-10 10lbs
DB front raises 3x10-12 15lbs
Db 1 arm kickbacks 3x10ea 7.5lbs
Rope cable pressdowns 3x10 40lbs
Cardio - 30 minutes arc trainer moderate intensity L7 incline L 17-20 resistance
Foam rolled for 5 minutes, my quads are really sore today.
My favorite frame of this workout was the db kickbacks, looking in the mirror and seeing the muscles popping out:)
Shoulders and Triceps:
Seated BB press 3x6-8 50lbs
Seated db laterals 3x8-10 10lbs
DB front raises 3x10-12 15lbs
Db 1 arm kickbacks 3x10ea 7.5lbs
Rope cable pressdowns 3x10 40lbs
Cardio - 30 minutes arc trainer moderate intensity L7 incline L 17-20 resistance
Foam rolled for 5 minutes, my quads are really sore today.
My favorite frame of this workout was the db kickbacks, looking in the mirror and seeing the muscles popping out:)
Monday, December 28, 2009
December 28th, 2009
Chest and Biceps:
DB incline press 3x6-8 40lbs (6), 40lbs(5),35lbs(7)
BB flat press 3x8-10 75lbs
Chest dips asst 3xfailure 9p (6,6,5)
BB curl 3x5-6 55lbs (3), 50lbs (5), 50lbs (5)
Rope cable curl 3x8-10 35lbs,35lbs,30lbs
Cardio - 30 minutes stairclimber moderate intensity L6-9
stretching 3 minutes
I felt like I had a great workout, just seem to have a little trouble with my r.o.m. on the incline presses on the last couple of reps - but I am so excited about doing the 40's for 2 sets! My favorite frame of the workout was the bb flat press, the range was good, intensity was great and I just felt strong under the bar:)
DB incline press 3x6-8 40lbs (6), 40lbs(5),35lbs(7)
BB flat press 3x8-10 75lbs
Chest dips asst 3xfailure 9p (6,6,5)
BB curl 3x5-6 55lbs (3), 50lbs (5), 50lbs (5)
Rope cable curl 3x8-10 35lbs,35lbs,30lbs
Cardio - 30 minutes stairclimber moderate intensity L6-9
stretching 3 minutes
I felt like I had a great workout, just seem to have a little trouble with my r.o.m. on the incline presses on the last couple of reps - but I am so excited about doing the 40's for 2 sets! My favorite frame of the workout was the bb flat press, the range was good, intensity was great and I just felt strong under the bar:)
Sunday, December 27, 2009
December 27th, 2009
Wow - what a great workout today.
Legs:
Leg ext. 2x10 80,80lbs
BB front squat 4x6-8 65lbs,75lbs,75lbs,75lbs
db sumo squat 3x10 45,50,55lbs
db step ups 3x10-12 10lbs,10lbs,12.5lbs
seated single calf raises 5x10-12 each 70lbs,55lbs,55lbs,55lbs,55lbs
Cardio - 30 minutes treadmill incline walk 11.0 incline 3.1-3.6 speed
stretching - 3 minutes
I felt great during this workout, and was specifically happy with the front squats because my legs felt really recovered and fresh. I took notice that I need to keep a longer recovery time in between the 2 leg workouts so I can get the most beneficial workouts. It made a difference for my legs to really feel "fresh" during the workout. My favorite frame was just the feeling of even just picking up the 55lb db to do the sumo squats. Also, something fun was that guys were staring at me during my workout....so that was interesting and just thought I would comment on it:) Happy Sunday!
Legs:
Leg ext. 2x10 80,80lbs
BB front squat 4x6-8 65lbs,75lbs,75lbs,75lbs
db sumo squat 3x10 45,50,55lbs
db step ups 3x10-12 10lbs,10lbs,12.5lbs
seated single calf raises 5x10-12 each 70lbs,55lbs,55lbs,55lbs,55lbs
Cardio - 30 minutes treadmill incline walk 11.0 incline 3.1-3.6 speed
stretching - 3 minutes
I felt great during this workout, and was specifically happy with the front squats because my legs felt really recovered and fresh. I took notice that I need to keep a longer recovery time in between the 2 leg workouts so I can get the most beneficial workouts. It made a difference for my legs to really feel "fresh" during the workout. My favorite frame was just the feeling of even just picking up the 55lb db to do the sumo squats. Also, something fun was that guys were staring at me during my workout....so that was interesting and just thought I would comment on it:) Happy Sunday!
Saturday, December 26, 2009
December 26th,2009
Friday: OFF DAY and Christmas endulgences!
Saturday: Cardio - 60 minutes on the stairmaster
I had a fun Christmas, a little family drama, but it's over...I survived!! I felt the urge to do some extra cardio today, so I did 60 minutes. I was so glad to get the All in 1 sample in my mailbox and mixed it with oatmeal and made pancakes out of them for breakfast:) YUM! THANK YOU JOE!!!! I had a good workout today, and I think I ate 6,000 calories yesterday! However, I had no problem getting back to contest prep business today:)
Saturday: Cardio - 60 minutes on the stairmaster
I had a fun Christmas, a little family drama, but it's over...I survived!! I felt the urge to do some extra cardio today, so I did 60 minutes. I was so glad to get the All in 1 sample in my mailbox and mixed it with oatmeal and made pancakes out of them for breakfast:) YUM! THANK YOU JOE!!!! I had a good workout today, and I think I ate 6,000 calories yesterday! However, I had no problem getting back to contest prep business today:)
Thursday, December 24, 2009
December 24th,2009
Week 3 assessments:
Weight: 140lbs (dropped 1/2 lb from last week)
Waist: 30 inches (stayed the same from last week)
Hips: 39 inches (dropped 1/2 inch from last week)
I am accepting the changes that are happening, because they are exactly that - CHANGES! I am grateful for the progressions. I desire to see MORE changes every week and strive to be consistent with hard work and dedication everyday. I do see more vascularity in my arms, and my legs and arms also look leaner. I know that because I have my period this week, I may be retaining some fluid also. I am glad that there were some changes this week still though:)
Back and Hamstrings:
Deadlifts 3x6-8 95lbs
WG lat pulldown 3x6-8 65,70,70lbs
Db 1 arm row 3x8-10 25,30,30lbs
Db pullover 3x10-12 25lbs
Leg curl 3x8-10 50lbs,65lbs,60lbs
Cardio - 30 minutes moderate intensity incline walk 3.2-3.4 speed, 10.-11.0 incline.
I felt like after walking on the incline yesterday that my hip flexors got really tight. I noticed this specifically on the deadlifts. I haven't done alot of incline walking, but in the past when I do it alot at a high incline my hip flexors get tight fast.....my last prep i walked on an incline like 5 days a week and my hip flexors were always really tight. I will keep in mind that when I do the incline walk, I should do them on days that I don't have back and hamstrings the next day because I notice the tightness. My favorite frame of the workout was doing the deadlifts. I felt so good to do deadlifts with 95lbs today! Also, I started using my straps again and that also helped a little with the added weight on the back exercises. I also noticed that the db pullover was much easier to manage with the straps. High day today - really greatful for the extra carbs:)
Weight: 140lbs (dropped 1/2 lb from last week)
Waist: 30 inches (stayed the same from last week)
Hips: 39 inches (dropped 1/2 inch from last week)
I am accepting the changes that are happening, because they are exactly that - CHANGES! I am grateful for the progressions. I desire to see MORE changes every week and strive to be consistent with hard work and dedication everyday. I do see more vascularity in my arms, and my legs and arms also look leaner. I know that because I have my period this week, I may be retaining some fluid also. I am glad that there were some changes this week still though:)
Back and Hamstrings:
Deadlifts 3x6-8 95lbs
WG lat pulldown 3x6-8 65,70,70lbs
Db 1 arm row 3x8-10 25,30,30lbs
Db pullover 3x10-12 25lbs
Leg curl 3x8-10 50lbs,65lbs,60lbs
Cardio - 30 minutes moderate intensity incline walk 3.2-3.4 speed, 10.-11.0 incline.
I felt like after walking on the incline yesterday that my hip flexors got really tight. I noticed this specifically on the deadlifts. I haven't done alot of incline walking, but in the past when I do it alot at a high incline my hip flexors get tight fast.....my last prep i walked on an incline like 5 days a week and my hip flexors were always really tight. I will keep in mind that when I do the incline walk, I should do them on days that I don't have back and hamstrings the next day because I notice the tightness. My favorite frame of the workout was doing the deadlifts. I felt so good to do deadlifts with 95lbs today! Also, I started using my straps again and that also helped a little with the added weight on the back exercises. I also noticed that the db pullover was much easier to manage with the straps. High day today - really greatful for the extra carbs:)
Wednesday, December 23, 2009
December 23rd,2009
I had a pretty even day today, felt like my workout was solid, and training and cardio was all on point overall.
Delts and triceps:
Seated bb press 3x6-8 50lbs,50lbs,45lbs
Seated side laterals 3x8-10 10lbs,10lbs,7.5lbs
Front raises 3x10-12 15lbs
Tricep rope pressdowns 3x8-10 45lbs,50lbs,50lbs
Db 1 arm kickbacks 3x10-12 5lbs,7.5lbs,7.5lbs
Cardio - 30 minutes incline walk 3.0-3.5speed, 11.0 incline.
stretching for 3 minutes
My favorite frame of this workout was definitely the cardio - just cause I felt like "I don't want to do this stupid cardio today!" and 5 minutes into it I was jammin to the music videos and workin my ass off! I was just so proud of myself for re-motivating myself for the rest of the workout. YES!
Delts and triceps:
Seated bb press 3x6-8 50lbs,50lbs,45lbs
Seated side laterals 3x8-10 10lbs,10lbs,7.5lbs
Front raises 3x10-12 15lbs
Tricep rope pressdowns 3x8-10 45lbs,50lbs,50lbs
Db 1 arm kickbacks 3x10-12 5lbs,7.5lbs,7.5lbs
Cardio - 30 minutes incline walk 3.0-3.5speed, 11.0 incline.
stretching for 3 minutes
My favorite frame of this workout was definitely the cardio - just cause I felt like "I don't want to do this stupid cardio today!" and 5 minutes into it I was jammin to the music videos and workin my ass off! I was just so proud of myself for re-motivating myself for the rest of the workout. YES!
Tuesday, December 22, 2009
December 22nd, 2009
Today was AWESOME!!!
Chest and biceps:
Incline db press 3x6-8 30,35,40lbs
Flat bb press 3x8-10 80,85,85lbs
chest dips asst 3xtill failure 6p,7p,7p x6,6,5
bb curl 3x5-6 50lbs
rope cable curl 3x8-10 35lbs
cardio - elliptical 30 min moderate intensity
I am so excited I got those 40lb dbs up for the incline. It made my workout. I was also jammin like a rockstar on the cardio. Favorite frame: doing the 40lb dbs for incline - I felt like "hey I"m finally getting back to some good weights" and also chest is one of my favorite body parts to train.
Chest and biceps:
Incline db press 3x6-8 30,35,40lbs
Flat bb press 3x8-10 80,85,85lbs
chest dips asst 3xtill failure 6p,7p,7p x6,6,5
bb curl 3x5-6 50lbs
rope cable curl 3x8-10 35lbs
cardio - elliptical 30 min moderate intensity
I am so excited I got those 40lb dbs up for the incline. It made my workout. I was also jammin like a rockstar on the cardio. Favorite frame: doing the 40lb dbs for incline - I felt like "hey I"m finally getting back to some good weights" and also chest is one of my favorite body parts to train.
Monday, December 21, 2009
December 21st,2009
Today was a low day for me nutrition wise, and I just did cardio.
30 minutes on the bike moderate intensity in the AM.
I got my period this morning, which explains my tiredness from yesterday's workout. I am becoming a MASTER of getting in carbs in a balanced way during the low days....so excited for that. YES!:)
30 minutes on the bike moderate intensity in the AM.
I got my period this morning, which explains my tiredness from yesterday's workout. I am becoming a MASTER of getting in carbs in a balanced way during the low days....so excited for that. YES!:)
Sunday, December 20, 2009
December 20th,2009
Interesting day.....slushing through the snow to the gym and to the grocery store....snow is annoying!
Legs:
Leg extensions 2x10 65lbs
Front squat 4x6-8 45lbs,65lbs,65lbs,45lbs (my legs were so tired today)
Sumo db squat 3x10 40lbs
Db step ups 3x10-12 10lbs
Calf singles 5x10-12 55lbs
Cardio - spinning 30 minutes moderate intensity
Foam rolling 5 minutes
I felt like my legs weren't fully recovered, but I did the workout and go through it. Favorite frame of this workout was definitely the spinning, because I seemed to struggle through the weight training today.
Legs:
Leg extensions 2x10 65lbs
Front squat 4x6-8 45lbs,65lbs,65lbs,45lbs (my legs were so tired today)
Sumo db squat 3x10 40lbs
Db step ups 3x10-12 10lbs
Calf singles 5x10-12 55lbs
Cardio - spinning 30 minutes moderate intensity
Foam rolling 5 minutes
I felt like my legs weren't fully recovered, but I did the workout and go through it. Favorite frame of this workout was definitely the spinning, because I seemed to struggle through the weight training today.
Saturday, December 19, 2009
December 19th,2009
Week 3
Today I weighed in at 141lbs, which is a 1/2lb drop from last week.
Waist: 30 inches (2 inches dropped from last week)
Hips: 39 1/2 inches (1/2 inch dropped from last week)
Today I trained earlier than normal in the gym, and it was really quiet in the gym.
Delts and Triceps:
Seated bb press 3x6-8 50,60,55
Seated side laterals 3x8-10 10lbs
Front raises 3x10-12 15lbs
Tricep rope pressdowns 3x8-10 40,45,45lbs
Db 1 arm kickbacks 3x10-12 5lbs
Cardio - 30 minutes stairmaster L6,7,8.
My workout felt really great, and my favorite frame of the workout was definitely the seated bb presses - I felt super strong during that exercise. I also was so enjoying my book that I'm reading on the stairmaster: "Awaken the giant within" by Tony Robbins. I read about opinions, beliefs and convictions today. I have a conviction that this is the best prep I've ever done because I believe in myself, what I'm doing and I have a great mental and physical attitude to succeed.
Today I weighed in at 141lbs, which is a 1/2lb drop from last week.
Waist: 30 inches (2 inches dropped from last week)
Hips: 39 1/2 inches (1/2 inch dropped from last week)
Today I trained earlier than normal in the gym, and it was really quiet in the gym.
Delts and Triceps:
Seated bb press 3x6-8 50,60,55
Seated side laterals 3x8-10 10lbs
Front raises 3x10-12 15lbs
Tricep rope pressdowns 3x8-10 40,45,45lbs
Db 1 arm kickbacks 3x10-12 5lbs
Cardio - 30 minutes stairmaster L6,7,8.
My workout felt really great, and my favorite frame of the workout was definitely the seated bb presses - I felt super strong during that exercise. I also was so enjoying my book that I'm reading on the stairmaster: "Awaken the giant within" by Tony Robbins. I read about opinions, beliefs and convictions today. I have a conviction that this is the best prep I've ever done because I believe in myself, what I'm doing and I have a great mental and physical attitude to succeed.
Friday, December 18, 2009
December 18th, 2009
Today I just took a pole dancing class.....and it was definitely a workout. I have taken pole dancing classes before, but it has been a while. It was very strenuous. It took a lot out of me! I also had fun of course:) I am desiring to see a nice change in my weight tomorrow, as I'm seeing changes in my body already.
Thursday, December 17, 2009
December 17th,2009
I worked out later than usual today, but I was still able to keep focus and have a great workout!
Legs:
Leg ext 2x10 50,65lb
Front squat 4x6-8 65lbs
Sumo db squat 3x10 35,40,40lbs
Db step ups 3x10-12 10lbs
Calf singles 5x10-12 50,55,55,55,55lbs
Cardio: 30 min moderate intensity on elliptical L7 incline, L7 resistance
I felt like I was looking leaner in my body overall when I was working out - which motivated me even more during my workout. My favorite frame of the workout was doing the sumo squats and feeling like my glutes were getting tighter with each rep!
Legs:
Leg ext 2x10 50,65lb
Front squat 4x6-8 65lbs
Sumo db squat 3x10 35,40,40lbs
Db step ups 3x10-12 10lbs
Calf singles 5x10-12 50,55,55,55,55lbs
Cardio: 30 min moderate intensity on elliptical L7 incline, L7 resistance
I felt like I was looking leaner in my body overall when I was working out - which motivated me even more during my workout. My favorite frame of the workout was doing the sumo squats and feeling like my glutes were getting tighter with each rep!
Wednesday, December 16, 2009
December 16th, 2009
Mid-week, and feeling good.
I definitely am becoming very good at saving the "fun" carbs for pre and post workout. Today I had an 100 calorie bag of popcorn along with some other great food for my post-workout meal, and I'm just delighted about that!
Chest and Biceps:
Incline db press 3x6-8 30,35,35lbs
Flat bb press 3x8-10 75,75,80lbs
Chest dips 3xfailure asst machine 80,90,100lbs (6,6,8 reps)
BB curl 3x5-6 50lbs
Rope cable curl 3x8-10 35,35,30lbs
Cardio - treadmill incline walk 30 minutes 11.0 incline 3.0 speed moderate intensity
stretched for 5 minutes
I was really proud of this workout - I felt focused, and I did quality work. I also was pushing myself at at good pace. My favorite frame of this workout was doing the incline presses with 35lbs - I felt nice and strong with them, and didn't need a spotter. Next time I do those I am going to get a spotter and go for the 40's! :)
I definitely am becoming very good at saving the "fun" carbs for pre and post workout. Today I had an 100 calorie bag of popcorn along with some other great food for my post-workout meal, and I'm just delighted about that!
Chest and Biceps:
Incline db press 3x6-8 30,35,35lbs
Flat bb press 3x8-10 75,75,80lbs
Chest dips 3xfailure asst machine 80,90,100lbs (6,6,8 reps)
BB curl 3x5-6 50lbs
Rope cable curl 3x8-10 35,35,30lbs
Cardio - treadmill incline walk 30 minutes 11.0 incline 3.0 speed moderate intensity
stretched for 5 minutes
I was really proud of this workout - I felt focused, and I did quality work. I also was pushing myself at at good pace. My favorite frame of this workout was doing the incline presses with 35lbs - I felt nice and strong with them, and didn't need a spotter. Next time I do those I am going to get a spotter and go for the 40's! :)
Tuesday, December 15, 2009
December 15th, 2009
I feel really great right now. I just got out of the shower and then off the phone, and ate some macadamia nuts. I had a great hiit cardio session today:)...oh,and it's a Low day and I feel happy!
Off from lifting today.
HIIT intervals on arc trainer
5 minutes warm up
15 intervals L 6 incline, L17 resistance
10 minutes cool down
Abs - 5 minutes
Stretching 2 minutes
Off from lifting today.
HIIT intervals on arc trainer
5 minutes warm up
15 intervals L 6 incline, L17 resistance
10 minutes cool down
Abs - 5 minutes
Stretching 2 minutes
Monday, December 14, 2009
December 14th,2009
I feel AMAZING after this workout! I feel so great.....I think it has something to do with the book I just started reading by Tony Robbins: "Awaken the Giant Within". I am so inspired by it.
Back and Hamstrings:
Wg lat pulldown 3x6-8 60,65,65lbs
Deadlifts 3x6-8 80lbs
Db 1 arm row 3x8-10 20,25,30lbs
Db pullover 3x10-12 25lbs
Seated leg curl 3x8-10 50lbs
Cardio - stairmaster L6 30 minutes moderate intensity.
My favorite frame of this workout was when I was doing deadlifts I felt like my strength was coming back and was totally pumped. Also, alot of people that lift in this new gym I just joined my my apartment are men and I guess not many women lift there. When I was deadlifting I got some attention from people looking, and it gave me even a little more motivation. I felt really great after the deadlifts! I feel a lot of changes happening within me from the inside out - I am so glad I decided to compete again, and realize more and more everyday how much I love lifting, and living the lifestyle as a competitor. Great day:)
Back and Hamstrings:
Wg lat pulldown 3x6-8 60,65,65lbs
Deadlifts 3x6-8 80lbs
Db 1 arm row 3x8-10 20,25,30lbs
Db pullover 3x10-12 25lbs
Seated leg curl 3x8-10 50lbs
Cardio - stairmaster L6 30 minutes moderate intensity.
My favorite frame of this workout was when I was doing deadlifts I felt like my strength was coming back and was totally pumped. Also, alot of people that lift in this new gym I just joined my my apartment are men and I guess not many women lift there. When I was deadlifting I got some attention from people looking, and it gave me even a little more motivation. I felt really great after the deadlifts! I feel a lot of changes happening within me from the inside out - I am so glad I decided to compete again, and realize more and more everyday how much I love lifting, and living the lifestyle as a competitor. Great day:)
Sunday, December 13, 2009
December 13th,2009
Cardio: I took a spinning class this morning for my cardio - 45 minutes.
I took a nice 2 hour break, then did my lifting.
Delts and triceps:
Seated BB press 3x6-8 45,50,50lbs
Seated side laterals 3x8-10 7.5lbs
Front raises 3x10-12 12.5lbs
Tricep rope pressdowns 3x8-10 45lbs
Db 1 arm kickbacks 3x10-12 7.5,7.5.5lbs
then I foam rolled for 2-3 minutes...my quads are starting to get sore from yesterdays workout.
I felt great after this workout. During my workout, someone stopped me and complimented me on the weight i was using for the seated bb press. That made me smile:) My favorite frame of the workout was doing the rope pressdowns beacause I love seeing the cuts coming in my triceps!
I took a nice 2 hour break, then did my lifting.
Delts and triceps:
Seated BB press 3x6-8 45,50,50lbs
Seated side laterals 3x8-10 7.5lbs
Front raises 3x10-12 12.5lbs
Tricep rope pressdowns 3x8-10 45lbs
Db 1 arm kickbacks 3x10-12 7.5,7.5.5lbs
then I foam rolled for 2-3 minutes...my quads are starting to get sore from yesterdays workout.
I felt great after this workout. During my workout, someone stopped me and complimented me on the weight i was using for the seated bb press. That made me smile:) My favorite frame of the workout was doing the rope pressdowns beacause I love seeing the cuts coming in my triceps!
Saturday, December 12, 2009
December 12th,2009
Week 2
Today I weighed 141.5lbs, which is a loss of 1/2 lb from last week. I was somewhat discouraged that there wasn't a bigger change, but Joe's encouraging words were very helpful to me. He said that progression is progression.....which is totally true. Looking at the steps in front of me, not at the top of the mountain are very important now. I also took my measurements today, and didn't last week so I don't know if there were any changes in that.
Weight: 141.5lbs (lost 1/2 lb)
Waist: 32 inches
Hips: 40 inches
Legs:
Leg extensions 2x10 50lbs
Front squats 4x6-8 35,35,45,45lbs
Sumo Db squat 3x10 25,30,30lbs
Db step ups 3x10-12 7.5,7.5,10lbs
Calf singles 5x10-12 50lbs
Moderate cardio 30 minutes on elliptical L6 incline L7-8 resistance
Although I was a little discouraged after I weighed myself this morning, I made sure to keep in mind that I did make a change, even though it was small....it was still a step forward. My favorite frame of my workout today was that I did 30lbs for my sumo squat and didn't feel like death.....last week they were really hard for me, and I was using less weight. It made me feel good about getting my strength going again and that things are going to be ok. I also really kicked my ass on the cardio today and watched fun music videos. I am very grateful that Joe reads these blogs and responds so quickly - it shows that he really cares. Thanks:)
Today I weighed 141.5lbs, which is a loss of 1/2 lb from last week. I was somewhat discouraged that there wasn't a bigger change, but Joe's encouraging words were very helpful to me. He said that progression is progression.....which is totally true. Looking at the steps in front of me, not at the top of the mountain are very important now. I also took my measurements today, and didn't last week so I don't know if there were any changes in that.
Weight: 141.5lbs (lost 1/2 lb)
Waist: 32 inches
Hips: 40 inches
Legs:
Leg extensions 2x10 50lbs
Front squats 4x6-8 35,35,45,45lbs
Sumo Db squat 3x10 25,30,30lbs
Db step ups 3x10-12 7.5,7.5,10lbs
Calf singles 5x10-12 50lbs
Moderate cardio 30 minutes on elliptical L6 incline L7-8 resistance
Although I was a little discouraged after I weighed myself this morning, I made sure to keep in mind that I did make a change, even though it was small....it was still a step forward. My favorite frame of my workout today was that I did 30lbs for my sumo squat and didn't feel like death.....last week they were really hard for me, and I was using less weight. It made me feel good about getting my strength going again and that things are going to be ok. I also really kicked my ass on the cardio today and watched fun music videos. I am very grateful that Joe reads these blogs and responds so quickly - it shows that he really cares. Thanks:)
Friday, December 11, 2009
December 11th,2009
Today was so freakin cold outside I was just extremely grateful that I live literally 5 minutes walking distance from my gym so I don't have to take a subway anywhere to workout! I am soooo grateful for that!
I have this strong desire and intuitive feeling that I lost at least 3lbs this week....just a feeling and wanted to post it here.
Chest and Biceps:
Inc. db press 3x6-8 25,30,30lbs
Flat bb press 3x8-10 65,65,70lbs
Asst mchn chest dips 3x till failure 11p (7,7,7)
BB curl 3x5-6 45lbs
Rope cable curl 3x8-10 35lbs
Cardio: moderate intensity on elliptical 30 minutes L6 incline L6-7 resistance
I felt really exhausted after my workout today. I also didn't sleep that well last night, so hopefully tonight I will go to bed earlier and get more rest. I was REALLY happy about the incline db presses - doing 30's felt AWESOME! My favorite frame of this workout was doing the flat bb press, because I had great range and it just felt great under the bar.
After my workout for my post-workout meal, I had the All in 1 sample, and I have to say I LOVED IT!!! It tasted like cake batter. I'm gonna order some of that stuff! yeaahhhhh!
I have this strong desire and intuitive feeling that I lost at least 3lbs this week....just a feeling and wanted to post it here.
Chest and Biceps:
Inc. db press 3x6-8 25,30,30lbs
Flat bb press 3x8-10 65,65,70lbs
Asst mchn chest dips 3x till failure 11p (7,7,7)
BB curl 3x5-6 45lbs
Rope cable curl 3x8-10 35lbs
Cardio: moderate intensity on elliptical 30 minutes L6 incline L6-7 resistance
I felt really exhausted after my workout today. I also didn't sleep that well last night, so hopefully tonight I will go to bed earlier and get more rest. I was REALLY happy about the incline db presses - doing 30's felt AWESOME! My favorite frame of this workout was doing the flat bb press, because I had great range and it just felt great under the bar.
After my workout for my post-workout meal, I had the All in 1 sample, and I have to say I LOVED IT!!! It tasted like cake batter. I'm gonna order some of that stuff! yeaahhhhh!
December 10th,2009
I took an off day Thursday (yesterday) - no cardio, no lifting. Honestly I didn't feel as good as I usually do at the end of the day. I feel better when I lift or do cardio or something.....but it was the first real off day I had all week. I am looking forward to a great chest workout today!:)
Wednesday, December 9, 2009
December 9th,2009
Today I had a high carb day.....yeayyy! Pretty much the 1/2 cup white rice I usually have after my workout I just added an extra 1/2 cup.
Back and Hamstrings:
WG lat pulldown 3x6-8 60lbs
Deadlifts 3x6-8 55,65,65lbs
DB 1 arm row 3x8-10 15,20,20lbs
DB pullover 3x10-12 10,15,15lbs
Leg curl 3x8-10 35lbs
Cardio: Moderate intensity 30 minutes stairmaster L7
I feel like I had a kick ass workout today....and my waist looks leaner than it did last week. My favorite frame of my workout had to have been doing the deadlifts....I felt a nice sense of power, and I had a great Rhianna song on during the exercise:)
Back and Hamstrings:
WG lat pulldown 3x6-8 60lbs
Deadlifts 3x6-8 55,65,65lbs
DB 1 arm row 3x8-10 15,20,20lbs
DB pullover 3x10-12 10,15,15lbs
Leg curl 3x8-10 35lbs
Cardio: Moderate intensity 30 minutes stairmaster L7
I feel like I had a kick ass workout today....and my waist looks leaner than it did last week. My favorite frame of my workout had to have been doing the deadlifts....I felt a nice sense of power, and I had a great Rhianna song on during the exercise:)
Tuesday, December 8, 2009
December 8th,2009
Today was cardio only day....well I also did abs after because I felt driven to do so, since usually I'm not such a fan of training abs.
HIIT Cardio:
HIIT intervals on arc trainer L6 incline,L17 resistance
5 minute warm up
15 intervals 45sec mod.,15 sec. as fast as I could possibly go
10 minutes moderate
Abs:
machine crunches 3x15-20 reps
leg lowering 3x25-30 seconds
then I stretched and did some foam rolling.
I am on my low day for the diet today, and kept the carbs all in the earlier part of the day so I wasn't grouchy. I was able to work the macros so I wasn't dying of starvation, and even had a slice of low fat cheese with my egg whites instead of the rice that I usually do.
My chest is very sore, also my quads are still sore from the workout on saturday. I have been taking baths, foam rolling, etc. but they are slowly recovering. I feel better than yesterday with the soreness, but it is still painful to walk down the stairs lol:)
I had a reallly great cardio session, and sweated alot.....I'm very proud of myself for being so motivated during my workouts.
My favorite frame of the workout was the last 10 minutes after the intervals were over I was having fun on the arc trainer and felt like I was dancing with the machine hahha. Fun cardio yeayy!
HIIT Cardio:
HIIT intervals on arc trainer L6 incline,L17 resistance
5 minute warm up
15 intervals 45sec mod.,15 sec. as fast as I could possibly go
10 minutes moderate
Abs:
machine crunches 3x15-20 reps
leg lowering 3x25-30 seconds
then I stretched and did some foam rolling.
I am on my low day for the diet today, and kept the carbs all in the earlier part of the day so I wasn't grouchy. I was able to work the macros so I wasn't dying of starvation, and even had a slice of low fat cheese with my egg whites instead of the rice that I usually do.
My chest is very sore, also my quads are still sore from the workout on saturday. I have been taking baths, foam rolling, etc. but they are slowly recovering. I feel better than yesterday with the soreness, but it is still painful to walk down the stairs lol:)
I had a reallly great cardio session, and sweated alot.....I'm very proud of myself for being so motivated during my workouts.
My favorite frame of the workout was the last 10 minutes after the intervals were over I was having fun on the arc trainer and felt like I was dancing with the machine hahha. Fun cardio yeayy!
Monday, December 7, 2009
the time is incorrect....I would love to fix it!
The time on this is incorrect. It is now 6:20pm - how do I fix this? its annoying me...lol
December 7th,2009
Today I had a GREAT workout! Caffeine is doing a great job for me about 20 minutes before my workout...I seemed to have an amazing amount of energy for weight training and the cardio today. Very happy so far:)
Delts & triceps:
seated bar press 3x6-8 40lbs
seated side laterals 3x8-10 7.5lbs
front raises 3x10-12 10lbs
tricep rope pressdowns 3x8-10 45lbs
db 1 arm kickbacks 3x10-12 5lbs
Cardio - 30 minutes on elliptical L6 incline L7-10 resistance
My favorite frame of this workout was when I could shoulder press 40lbs seated with the bb. I was so happy about this and felt really strong! I also loved seeing the nice indentation of the triceps in the mirror while i was doing the rope pressdowns. My cardio was really pumpin today with the hot music I had on my ipod. I was extremely motivated today. I feel really great right now, and also I am loving my diet. Thumbs up! :)
Delts & triceps:
seated bar press 3x6-8 40lbs
seated side laterals 3x8-10 7.5lbs
front raises 3x10-12 10lbs
tricep rope pressdowns 3x8-10 45lbs
db 1 arm kickbacks 3x10-12 5lbs
Cardio - 30 minutes on elliptical L6 incline L7-10 resistance
My favorite frame of this workout was when I could shoulder press 40lbs seated with the bb. I was so happy about this and felt really strong! I also loved seeing the nice indentation of the triceps in the mirror while i was doing the rope pressdowns. My cardio was really pumpin today with the hot music I had on my ipod. I was extremely motivated today. I feel really great right now, and also I am loving my diet. Thumbs up! :)
Sunday, December 6, 2009
December 6th,2009
AM Cardio
Spinning class 45 minutes
PM Chest & Biceps
Inc DB press 3x6-8 20,25,25
Flat bb press 3x8-10 55lbs
chest dips to failure (assisted mchn) 3xmax 11p
barbell curl 3x5-6 40lbs
rope cable curl 3x8-10 40,35,35
foam rolled for 5 minutes...my quads are super sore today.
I am truly amazed at the amount of energy I have. I am also very grateful for the amount of food I am eating....I feel like I'm eating better, but don't feel deprived. This is a great feeling after just eating chicken and brocolli for my last contest prep. It is really cold out today, and I wish it was warmer. My favorite song of the week is "empire state of mind" with Alicia Keys - totally pumps me up for my workout. My favorite frame of the workout today was doing 25lbs on the incline db press....I was so glad I got those after such a long time away from the gym. It feels great to be lifting, to be sore and to be back in the gym!
Spinning class 45 minutes
PM Chest & Biceps
Inc DB press 3x6-8 20,25,25
Flat bb press 3x8-10 55lbs
chest dips to failure (assisted mchn) 3xmax 11p
barbell curl 3x5-6 40lbs
rope cable curl 3x8-10 40,35,35
foam rolled for 5 minutes...my quads are super sore today.
I am truly amazed at the amount of energy I have. I am also very grateful for the amount of food I am eating....I feel like I'm eating better, but don't feel deprived. This is a great feeling after just eating chicken and brocolli for my last contest prep. It is really cold out today, and I wish it was warmer. My favorite song of the week is "empire state of mind" with Alicia Keys - totally pumps me up for my workout. My favorite frame of the workout today was doing 25lbs on the incline db press....I was so glad I got those after such a long time away from the gym. It feels great to be lifting, to be sore and to be back in the gym!
Saturday, December 5, 2009
December 5th, 2009
Week 1
Legs:
Leg ext. 2x10 50lbs
Front squats 4x6-8 35lbs
Sumo db squats 3x10 15lbs
Db step ups 3x10-12 5lbs
calf singles 5x10-12 50lbs
foam rolled for 5 minutes
cardio on elliptical 30 minutes L6 incline L6 resistance
My favorite frame of the workout was laughing at myself for only doing 15lbs for a sumo squat.....back in August I was using like 45lbs for that exercise. I kind of feel like it was giving me a chance to realize what I missed and what I enjoy. I definitely love lifting, and I'm so glad to be back!
I am feeling energized after my 9 week hiatus of doing absolutely nothing but eating anything I wanted and not exercising at all. I felt totally discouraged, and extremely lost. I think that I needed the time to figure out if I was going to compete and continue in the bodybuilding lifestyle. I have decided YES that I want to go back to being a Figure competitor, and do it in a way that will be more manageable for me life....meaning more balance and not eating the same foods all the time. I think that is why I was so turned off. Now I'm definitely turned on and very happy about my decision to work with Joe Franco. I know that most of the work and changes that happen will be from within myself, but his guidance and expertise are extremely important to my success. I trust him - and that is key.
For my food logging I decided to go with fitclick.com, and so far it seems great. I'm glad I can create my own meals, and it forces me to be meticulous with it and for me to learn about what I'm eating rather than eating a prescribed set of foods every day. I love it!
Legs:
Leg ext. 2x10 50lbs
Front squats 4x6-8 35lbs
Sumo db squats 3x10 15lbs
Db step ups 3x10-12 5lbs
calf singles 5x10-12 50lbs
foam rolled for 5 minutes
cardio on elliptical 30 minutes L6 incline L6 resistance
My favorite frame of the workout was laughing at myself for only doing 15lbs for a sumo squat.....back in August I was using like 45lbs for that exercise. I kind of feel like it was giving me a chance to realize what I missed and what I enjoy. I definitely love lifting, and I'm so glad to be back!
I am feeling energized after my 9 week hiatus of doing absolutely nothing but eating anything I wanted and not exercising at all. I felt totally discouraged, and extremely lost. I think that I needed the time to figure out if I was going to compete and continue in the bodybuilding lifestyle. I have decided YES that I want to go back to being a Figure competitor, and do it in a way that will be more manageable for me life....meaning more balance and not eating the same foods all the time. I think that is why I was so turned off. Now I'm definitely turned on and very happy about my decision to work with Joe Franco. I know that most of the work and changes that happen will be from within myself, but his guidance and expertise are extremely important to my success. I trust him - and that is key.
For my food logging I decided to go with fitclick.com, and so far it seems great. I'm glad I can create my own meals, and it forces me to be meticulous with it and for me to learn about what I'm eating rather than eating a prescribed set of foods every day. I love it!
Subscribe to:
Posts (Atom)