Week 11 here I come.
It was a great weekend, and the weather was such a tease of Spring....so intoxicating that I RAN outside on Saturday. Yes, I ran. I was high on life....or something. I headed out to Duke campus mid-day, popped on my iPod and tried to find some sort of rhythm. Ok, so by mile 2 my quads felt like they weighed 1000 pounds and I was once again reminded as to why I was never on the cross-country team....(besides the fact that the guys wear shorter shorts than me, and I'm not sure I could stare at that from the back for more than 100 yards). Honestly though, it was great to be outside and I finished roughly 5 miles with only minor knee pain and a few explicit words. Successful day.
Sunday was my day off and another absolutely gorgeous day. Since I couldn't get out and do more cardio (like anyone had to pull my arm not to), I did the next best thing....I broke out the neon green fold-out beach chair and laid in my sweats on the back patio. In Mebane, that's how we roll. All I needed was some Red Man and a dog named Otis.
Yesterday was also my refeed day. I bumped up my carbs quite a bit, dropped my protein, and kept fats low. Dear Lord was I bloated. Between the oatmeal and raisins, I was BEYOND gassy. One small push and I could have taken global warming to a whole new level. I was still bloated this morning...its ridiculous. It was good for me to see exactly how many carbs my body needs to feel replenished without spilling over and retaining water/looking "soft". Next Sunday I won't increase my carbs as much...about 30g less would be perfect. Just thankful to be sitting here not feeling like I'm about to blow a hole in this recliner.
Today was a good day. Enjoyed some much needed laughter with clients this morning and then headed straight into a workout that has left my arms feeling like...well...come to think of it, I can't really feel them. Because of my schedule this week, I had to hit chest AND shoulders today. Deadly combo. Almost dropped a dumbbell on my face twice. The weight was heavy, my muscles were shaking by the end, but it was great.
Workout:
Flat DB bench press 5 x 10
30* incline press 4 x 10
DB flys 3 x 10-12
Seated shoulder press 4 x 10
High rope row (10x)/ss heavy bent arm lateral raises (10x) 3 sets
Front DB raises 3 x 12
Lateral DB raises 3 x 12
My left arm is seriously going numb as I type. Right now may be the only time I'm actually looking forward to leg day tomorrow. I know, I know...then tomorrow night I won't be able to feel my legs. I figure I'm only screwed if my whole body goes numb at once...
Alright folks, today's been great, need some sleep, ready for tomorrow.
Monday, January 31, 2011
Friday, January 28, 2011
Peanuts or pretzels?
Ah yes, finally home and eating my chicken in sweatpants and socks that have flamingos on them. Nothing says "welcome home baby" like an XL hoodie and flamingo socks. Sorry guys, but that whole fantasy of arriving home from a long day at work to find your wife waiting at the door with a plate full of food wearing nothing but a smile is...well...not exactly how it happens. Don't worry, you'll get food, a smile, and nudity...just not all at once. Because the truth is, the second you bypass the booty to go for the food, is the second that whole romantic moment is ovvaaa......... So here I sit in my sweats.
Today was a good day. I got a little bit more sleep even though I naturally woke up at 4:30 thinking I had to go into work. After dosing on and off for over an hour, I finally got up around 6:15 and headed for the coffee pot like a moth to a flame. I was all jacked up from that point on. Cleaning,...reading,...organizing...I was out of control. Give me a list at 7am and I will dominate that thing like a champ by 10. I was out the door by 11 and ready to workout.
Workout was great today, despite being the only one in the gym. I felt sore, but focused, and made a couple of adjustments on the fly.
Workout:
Standing BB shoulder press 4 x 10-12
Seated DB press with back support 4 x 10
Seated lateral DB raises 3 x 12
Seated front DB raise 3 x 12
Dips 4 x 10-12
Reverse grip tricep extension (10x)/ss Rope press-down (10x) 3 sets
Week 12 down. Thankfully, I am starting to see slight changes in my arms. It's definitely a slow process and I have to constantly remind myself to be patient. For now, I will continue to marinate in this recliner while watching Office reruns....why does "that's what she said" never get old?....What can I say, I am easily entertained...
Here's to the weekend!
Today was a good day. I got a little bit more sleep even though I naturally woke up at 4:30 thinking I had to go into work. After dosing on and off for over an hour, I finally got up around 6:15 and headed for the coffee pot like a moth to a flame. I was all jacked up from that point on. Cleaning,...reading,...organizing...I was out of control. Give me a list at 7am and I will dominate that thing like a champ by 10. I was out the door by 11 and ready to workout.
Workout was great today, despite being the only one in the gym. I felt sore, but focused, and made a couple of adjustments on the fly.
Workout:
Standing BB shoulder press 4 x 10-12
Seated DB press with back support 4 x 10
Seated lateral DB raises 3 x 12
Seated front DB raise 3 x 12
Dips 4 x 10-12
Reverse grip tricep extension (10x)/ss Rope press-down (10x) 3 sets
Week 12 down. Thankfully, I am starting to see slight changes in my arms. It's definitely a slow process and I have to constantly remind myself to be patient. For now, I will continue to marinate in this recliner while watching Office reruns....why does "that's what she said" never get old?....What can I say, I am easily entertained...
Here's to the weekend!
Thursday, January 27, 2011
Speeding
Started the day off with a bang.
I was halfway to work and realized I forgot my phone. Not good. Thankfully, I am somewhat chronically on-time when it comes to work, so I barely had time to turn around and make it to work 5 minutes before my first clients. Doing 90 down the highway yelling obscenities before 7am isn't exactly the way I like to start my day, shocking I know. I enjoy my 20+ minute commute except on days like today when I had to back track and yell at cars to get out of my way as if they can hear me. Once I was at work and caught up my morning was great.
A few clients have commented about my blog the past couple of days and it truly means a lot to me that they (you) read it. I hope it offers a few laughs and an honest look into myself and this journey. I think the biggest compliment I received was that it is just "Real". Well, that's life. Its up, down, and everything in between...and the greatest thing we can do for ourselves and the people around us is simply BE REAL. I remember walking around Elon's campus when I was in college and everyone would do the ol "Hi, how are you?", "Good, how are you?"...bla bla bla. I always wondered what would happen if I was like "I'm NOT good, ok?!...slightly suicidal and failing Economics...but, enough about me, how are you?" Pretty sure Miss Phi Mu wouldn't have known how to deal with that.... Looking back on all of that makes me extremely thankful for the people in my life who truly call it like it is and actually live in reality...not some distorted version.
Anyway....workout was good today. I had back and core and felt pretty good about my weights. My left shoulder bothered me a little, but I think its just extremely tight. Time for another massage!! Yeeeaaahh...
Workout:
Wide grip pull-up 3 x 12
Lat pull-down 3 x 10-12
Bent over BB row 3 x 10-12
Hyperextensions 3 x 15
Seated cable row 3 x 12
Rear flys 3 x 12
Full sit-up on BOSU 3 x 15
Crunches on ball 3 x 15
Pilates heel touch 3 x 1 min
All jacked up on my second round of coffee....I need a syringe. 11 1/2 weeks baby!!!
I was halfway to work and realized I forgot my phone. Not good. Thankfully, I am somewhat chronically on-time when it comes to work, so I barely had time to turn around and make it to work 5 minutes before my first clients. Doing 90 down the highway yelling obscenities before 7am isn't exactly the way I like to start my day, shocking I know. I enjoy my 20+ minute commute except on days like today when I had to back track and yell at cars to get out of my way as if they can hear me. Once I was at work and caught up my morning was great.
A few clients have commented about my blog the past couple of days and it truly means a lot to me that they (you) read it. I hope it offers a few laughs and an honest look into myself and this journey. I think the biggest compliment I received was that it is just "Real". Well, that's life. Its up, down, and everything in between...and the greatest thing we can do for ourselves and the people around us is simply BE REAL. I remember walking around Elon's campus when I was in college and everyone would do the ol "Hi, how are you?", "Good, how are you?"...bla bla bla. I always wondered what would happen if I was like "I'm NOT good, ok?!...slightly suicidal and failing Economics...but, enough about me, how are you?" Pretty sure Miss Phi Mu wouldn't have known how to deal with that.... Looking back on all of that makes me extremely thankful for the people in my life who truly call it like it is and actually live in reality...not some distorted version.
Anyway....workout was good today. I had back and core and felt pretty good about my weights. My left shoulder bothered me a little, but I think its just extremely tight. Time for another massage!! Yeeeaaahh...
Workout:
Wide grip pull-up 3 x 12
Lat pull-down 3 x 10-12
Bent over BB row 3 x 10-12
Hyperextensions 3 x 15
Seated cable row 3 x 12
Rear flys 3 x 12
Full sit-up on BOSU 3 x 15
Crunches on ball 3 x 15
Pilates heel touch 3 x 1 min
All jacked up on my second round of coffee....I need a syringe. 11 1/2 weeks baby!!!
Wednesday, January 26, 2011
Powerful Pecs
Is this week over yet??
Before I went to bed last night, I knew I couldn't have another day like yesterday...at least not 2 in a row. Thankfully today has been much better. I was able to get a solid 7 hours of sleep and woke up ready to roll. I was excited about my workout today, mainly because I felt I needed to redeem myself from yesterday. I did. Kept weights heavy, but I genuinely felt good the whole time. Couldn't flex my chest by the end, ....completely raw. Some women have cleavage...I've got a couple slabs of muscle with just enough fat covering them so that I don't look like a teenage boy. Awesome. It used to bother me in middle school when a couple of girls would taunt me and say "roses are red, violets are black, why is your chest as flat as your back?" They had boobs, figured out how to use them, and are now worthless to society. Congratulations.
Workout was awesome. Chest and biceps and then a little cardio. My left shoulder was feeling a little unstable but came through in the clutch like a champ. Jenn commented about my shoulder size and I was thankful for the pick-me-up! Thank you Jenn! When you see yourself in the mirror everyday its hard sometimes to notice changes, so when other people notice its definitely appreciated.
Workout:
Flat DB bench press 4 x 10-12
Incline DB press 4 x 10
DB fly (10x) drop set to cable flys (5-6x) 3 sets
Push-ups on stability ball 2 x failure
Alternating DB curls 3 x 10 each
Underhand bicep pull-down (10x)/ss BB curls (10x) 3 sets
After almost 2 weeks, the scale finally moved again today. I'll take 1/2 pound. When I look at pictures from the last time I was at this weight, holy crap I was a tank with a capital T. Comical. Alright, I need to squeeze in a nap before I have my afternoon peeps....otherwise, my tendency to be out of control wit workouts and demands increases. No one needs that...
Before I went to bed last night, I knew I couldn't have another day like yesterday...at least not 2 in a row. Thankfully today has been much better. I was able to get a solid 7 hours of sleep and woke up ready to roll. I was excited about my workout today, mainly because I felt I needed to redeem myself from yesterday. I did. Kept weights heavy, but I genuinely felt good the whole time. Couldn't flex my chest by the end, ....completely raw. Some women have cleavage...I've got a couple slabs of muscle with just enough fat covering them so that I don't look like a teenage boy. Awesome. It used to bother me in middle school when a couple of girls would taunt me and say "roses are red, violets are black, why is your chest as flat as your back?" They had boobs, figured out how to use them, and are now worthless to society. Congratulations.
Workout was awesome. Chest and biceps and then a little cardio. My left shoulder was feeling a little unstable but came through in the clutch like a champ. Jenn commented about my shoulder size and I was thankful for the pick-me-up! Thank you Jenn! When you see yourself in the mirror everyday its hard sometimes to notice changes, so when other people notice its definitely appreciated.
Workout:
Flat DB bench press 4 x 10-12
Incline DB press 4 x 10
DB fly (10x) drop set to cable flys (5-6x) 3 sets
Push-ups on stability ball 2 x failure
Alternating DB curls 3 x 10 each
Underhand bicep pull-down (10x)/ss BB curls (10x) 3 sets
After almost 2 weeks, the scale finally moved again today. I'll take 1/2 pound. When I look at pictures from the last time I was at this weight, holy crap I was a tank with a capital T. Comical. Alright, I need to squeeze in a nap before I have my afternoon peeps....otherwise, my tendency to be out of control wit workouts and demands increases. No one needs that...
Tuesday, January 25, 2011
Momentary weakness
What a difference a day makes. I am thankful God only gives us 24 hours at a time. One more hour and I would be that much closer to the edge...figurative and literal depending on the day. Yesterday I felt absolutely great....today, not so much. I forgot how emotional this process can be. You're tired, a little carb-deprived, and pushing your body as if you've got a buffet of fuel waiting for you after your workout. Yeah right. Everyday is a little different and I truly cherish moments when I can honestly say I feel "GOOD". I think the main issue right now for me is getting enough rest. Getting up at 4:30 makes it nearly impossible to go to bed after 9:30 and wake up feeling refreshed. I finished with my morning clients and sat down for a few minutes before my workout...the next thing I knew, my head was on the desk and I was completely out. Asleep in less than 2 minutes. Thus, getting up to head straight into a leg workout was like going to Disney World to find out Mickey is a meth addict and Minnie is actually a dude.....extremely unfortunate and a slap in the face.
Today was the first day in awhile that I felt weak. I was struggling with weight that I normally do not struggle with and had to tap into some serious mental power to get through. Just one of those days. Tomorrow will be a redemption day. I truly HATE not being on my A game....more than you know. I don't expect perfection, but I'd be lying if I said I didn't push as if it were attainable. I can't fathom any other way.
Workout:
leg press 5 x 10-12
Squats 4 x 15
Hamstring curls on machine 3 x 12
Leg extension 3 x 12
Single leg glute raise on ball 3 x 15 each
I finished with some cardio on the treadmill...which, after lifting legs is like someone thumping you on bruise over, and over, and over. I was absolutely thrilled to be done with my workout today.
Now I'm enjoying some stand-up comedy and some down time. I could watch comedy everyday, all day....love it. Laughing is underrated. Surround yourself with funny people...its free entertainment. I would write more, but my goal is to be in bed by 9:00. I've got 20 minutes. Night folks.
Today was the first day in awhile that I felt weak. I was struggling with weight that I normally do not struggle with and had to tap into some serious mental power to get through. Just one of those days. Tomorrow will be a redemption day. I truly HATE not being on my A game....more than you know. I don't expect perfection, but I'd be lying if I said I didn't push as if it were attainable. I can't fathom any other way.
Workout:
leg press 5 x 10-12
Squats 4 x 15
Hamstring curls on machine 3 x 12
Leg extension 3 x 12
Single leg glute raise on ball 3 x 15 each
I finished with some cardio on the treadmill...which, after lifting legs is like someone thumping you on bruise over, and over, and over. I was absolutely thrilled to be done with my workout today.
Now I'm enjoying some stand-up comedy and some down time. I could watch comedy everyday, all day....love it. Laughing is underrated. Surround yourself with funny people...its free entertainment. I would write more, but my goal is to be in bed by 9:00. I've got 20 minutes. Night folks.
Monday, January 24, 2011
loose as a goose
Ah yes, Monday. I honestly felt great this morning and ready for the day. I think it truly began on Saturday...I did my cardio, cleaned, and then went for a haircut and massage. It was some much needed "me" time. The massage was absolutely wonderful. I was so tight and there were definitely a few times when I thought I might vomit right through that doughnut-looking pillow your head rests in. She started pushing with her elbow down my back and hit a knot the size of a dern gerbil. So she stayed there...and pressed...pressed some more...then I cursed at her. She laughed, and kept going. By the end I felt like someone just beat me, rolled me over, and beat me some more.
I slept like a rock Saturday night and thought I would feel a little more rejuvenated Sunday...ha, not so much. After dosing in church, I came home and planted myself in the recliner. With football on, I sat there (only getting up for food and bathroom) from 2:15-8:00. Football, food, recliner...I thought I might grow a penis. Anyway, it was much needed and I felt great today, so it must have been something my body was screaming for.
Workout today was great....shoulders/core. Arms are looking decent, but ready to lose some fat around my triceps. Looks like I'm storing up for winter.
Workout:
Seated shoulder press with back support 4 x 10
High rope row, drop set 3 x 10, then 5
Y- raises 3 x 12
Front DB raises 3 x 12
Bent arm raises 3 x 12
Full sit up on ball 3 x 15
Crunches on ball 3 x 15
leg lifts 3 x 15
Caffeine fix and then the rest of my day. Got a big leg day tomorrow...goal is simply not to vomit.
I slept like a rock Saturday night and thought I would feel a little more rejuvenated Sunday...ha, not so much. After dosing in church, I came home and planted myself in the recliner. With football on, I sat there (only getting up for food and bathroom) from 2:15-8:00. Football, food, recliner...I thought I might grow a penis. Anyway, it was much needed and I felt great today, so it must have been something my body was screaming for.
Workout today was great....shoulders/core. Arms are looking decent, but ready to lose some fat around my triceps. Looks like I'm storing up for winter.
Workout:
Seated shoulder press with back support 4 x 10
High rope row, drop set 3 x 10, then 5
Y- raises 3 x 12
Front DB raises 3 x 12
Bent arm raises 3 x 12
Full sit up on ball 3 x 15
Crunches on ball 3 x 15
leg lifts 3 x 15
Caffeine fix and then the rest of my day. Got a big leg day tomorrow...goal is simply not to vomit.
Friday, January 21, 2011
Are we having fun yet??
Getting up at 6:00 was absolutely amazing...I seriously needed a good 7 hours of sleep. I struggled to stay awake for the rest of Jersey Shore, but I have an idea of what I missed...drama, cursing, binge drinking, and a bunch of acronyms that no one should use...ever.
I just finished my workout and am looking forward to my massage tomorrow. My shoulders are extremely sore which made today's routine more difficult than usual. I really like hitting shoulders twice a week and if I end up pleased with my shoulder size and definition by showtime, that will be success in itself. Its been a weaker point in the past, so the plan is to completely reverse that. Since I naturally have a "thicker" mid-section, I need my shoulders to be big and round to create a more V-taper. Genetically, I'm built like a 12 year old boy....on roids...with the backside of a Kardashian.
Workout:
Standing BB shoulder press 3 x 10-12, drop set to failure on set 3
Seated arnold press (10x)/ss front DB raises with rotation (12x)...3 sets
Lateral raises 2 x 12-15
Lateral raise partials 3 x 15-20
Lying lat bar curls 4 x 10-12
Alternating incline curls 3 x 10 each
BB curl partials 2 x 12/failure
Mentally, I feel better than I did a couple days ago....I mainly need some rest and some mental-escape from everything. Brian reminded me that this competition is for fun, but its hard not to be competitive about it. For me, the journey does not have to be a walk in the park for me to enjoy it or want to do it. WINNING is fun, so I can't imagine giving 85% to this and expect to have fun. To some extent, I think if you enjoy every single aspect of training for ANY event, you're not pushing hard enough. There comes a point when you physically struggle, mentally struggle, and emotionally struggle...pushing through that is what makes you better, but is not easy. Sometimes the toughest adversary you'll face is your own momentary weakness to want to stop.... Leave yourself no option but to overcome it. Period.
Ok, there's my motivational speech for the day. My EDITED motivational speech ;)
Ok folks, time for the rest of my day....and THEN, the weekend baby!! So ready for some extra down time. Me,...the bottle of Nyquil,...sounds like a complete Friday night at the Falcon house.
Enjoy the weekend.....be great.
I just finished my workout and am looking forward to my massage tomorrow. My shoulders are extremely sore which made today's routine more difficult than usual. I really like hitting shoulders twice a week and if I end up pleased with my shoulder size and definition by showtime, that will be success in itself. Its been a weaker point in the past, so the plan is to completely reverse that. Since I naturally have a "thicker" mid-section, I need my shoulders to be big and round to create a more V-taper. Genetically, I'm built like a 12 year old boy....on roids...with the backside of a Kardashian.
Workout:
Standing BB shoulder press 3 x 10-12, drop set to failure on set 3
Seated arnold press (10x)/ss front DB raises with rotation (12x)...3 sets
Lateral raises 2 x 12-15
Lateral raise partials 3 x 15-20
Lying lat bar curls 4 x 10-12
Alternating incline curls 3 x 10 each
BB curl partials 2 x 12/failure
Mentally, I feel better than I did a couple days ago....I mainly need some rest and some mental-escape from everything. Brian reminded me that this competition is for fun, but its hard not to be competitive about it. For me, the journey does not have to be a walk in the park for me to enjoy it or want to do it. WINNING is fun, so I can't imagine giving 85% to this and expect to have fun. To some extent, I think if you enjoy every single aspect of training for ANY event, you're not pushing hard enough. There comes a point when you physically struggle, mentally struggle, and emotionally struggle...pushing through that is what makes you better, but is not easy. Sometimes the toughest adversary you'll face is your own momentary weakness to want to stop.... Leave yourself no option but to overcome it. Period.
Ok, there's my motivational speech for the day. My EDITED motivational speech ;)
Ok folks, time for the rest of my day....and THEN, the weekend baby!! So ready for some extra down time. Me,...the bottle of Nyquil,...sounds like a complete Friday night at the Falcon house.
Enjoy the weekend.....be great.
Thursday, January 20, 2011
Hump-day hangover
Its 1:45 in the afternoon and this is literally the first time I've had some peace and quiet in over 48 hours. My mind and body has been on overdrive this week and it caught up to me yesterday. I sat in my car and was seconds away from a panic attack. I haven't had one in a couple of years, and I truly do not miss them. That's one reason I didn't blog yesterday. I was simply not a pleasant human being and needed to cut something off the "to do" list before I threw it, myself, or someone else against the wall. I feel a little better today, although I am in much need of some Mer-time that does not involve any type of physical activity or thinking. Mindless inactivity...sounds like a typical American day.....ridiculous....
Last night I woke myself up in the middle of a freak-out. My husband thinks this is extremely funny and fuels the bizarre behavior. All of a sudden I was standing in our bed at like 3 in the morning freaking out thinking there was a giant spider in the bed. I literally stepped over my husband, jumped off the bed and ran to the bathroom. Meanwhile, he's laying there going "is there a monster? You gonna get the monster?" I do this quite often and I'm sure one day he's gonna video it and post that mess on youtube. Enjoy the show if it happens....
Heading into week 12 I will begin decreasing my carbs a bit and doing more of a "re-feed" day where I'll bump them back up pretty substantially just for that particular day. This is when the cravings start. Veggies are great and all, but after 3 cups of broccoli and green beans, my insides could gas a small vehicle.
Workout was good. I had back today and took a break from bent over rows. I just wasn't feeling it today. So I focused more on my upper back/lats and finished with some core work. My back will be nice and tight for my massage on Saturday. Between the golf ball size knot in my rear delts and the ones in my rearend, she will have a hay-day with me I'm sure.
Workout:
Seated cable row 4 x 10
Close-grip pull-back 3 x 10
Lat pull-down 3 x 10-12
Hyperextensions 3 x 15Single arm Lat pull-down 3 x 10 each
Full sit-ups on ball 3 x 15
Crunches on ball 3 x 15
Oblique crunches on decline 3 x 10 each
A few more hours and then home...my goal is to sit on the couch and watch Parks and Rec, the Office, and Jersey Shore without physically moving....
Last night I woke myself up in the middle of a freak-out. My husband thinks this is extremely funny and fuels the bizarre behavior. All of a sudden I was standing in our bed at like 3 in the morning freaking out thinking there was a giant spider in the bed. I literally stepped over my husband, jumped off the bed and ran to the bathroom. Meanwhile, he's laying there going "is there a monster? You gonna get the monster?" I do this quite often and I'm sure one day he's gonna video it and post that mess on youtube. Enjoy the show if it happens....
Heading into week 12 I will begin decreasing my carbs a bit and doing more of a "re-feed" day where I'll bump them back up pretty substantially just for that particular day. This is when the cravings start. Veggies are great and all, but after 3 cups of broccoli and green beans, my insides could gas a small vehicle.
Workout was good. I had back today and took a break from bent over rows. I just wasn't feeling it today. So I focused more on my upper back/lats and finished with some core work. My back will be nice and tight for my massage on Saturday. Between the golf ball size knot in my rear delts and the ones in my rearend, she will have a hay-day with me I'm sure.
Workout:
Seated cable row 4 x 10
Close-grip pull-back 3 x 10
Lat pull-down 3 x 10-12
Hyperextensions 3 x 15Single arm Lat pull-down 3 x 10 each
Full sit-ups on ball 3 x 15
Crunches on ball 3 x 15
Oblique crunches on decline 3 x 10 each
A few more hours and then home...my goal is to sit on the couch and watch Parks and Rec, the Office, and Jersey Shore without physically moving....
Tuesday, January 18, 2011
Refueled
Just woke up from my nap and I'm pretty sure I could have stayed there in fetal position for another 2 hours. After a leg workout and climbing the never-ending hill on the treadmill, I am beyond tired right now. I am pumping caffeine in my body like water and ready for a second wind....that doesn't come in the form of gas...
I spent some time reading a few forums today and was once again reminded of just how difficult this journey can be. The fact is that not everyone can do it...which is why you can go to some state-level shows and there will only be a handful of women in each height class. Then, if you happen to enter a show where there is more than 12-15 people in your group, the reality is that only about a third have any business being on stage. There are plenty of people who think that if they simply diet down for a few months, lose some fat, and buy a suit, they are ready to step on stage. Those are the same people who will embarrass themselves. It takes years of bulking and cutting cycles to get a physique that will actually be competitive. Not to mention, some people simply have a genetic edge. Period. It blows my mind that your top competitors at 5'4" and 5'5" will go on stage, water-depleted, at 9-11% body fat, and a SOLID 127-135 lbs. You know what that looks like? A rock...one big, perfectly shaped rock. With that said, who wants to go stand beside that at 110 lbs and 16% bodyfat?!! It baffles me. If your goal is to be "thin" or "skinny with muscle tone" (that one makes me laugh), then you will hate this sport and the process of bulking and cutting. It IS hard, but thats why crazy meatheads like me love it...
After reading for awhile, I was refueled. I truly believe its important to surround yourself with constant motivation and people who respect your goals. They don't have to necessarily understand it, just so long as they care about YOU and acknowledge your pursuit of something greater. Because in the end, you're not doing it for them anyway.
On that note, lets talk about the hell I unleashed on my legs today. I increased my reps to 15 and thought I might go into convulsions during leg press. Its amazing how much more energy 3-5 more reps requires. And let me tell ya, this machine was built for speed and power, NOT endurance. It was good to change it up, but tough. I finished with uphill walking on the treadmill and was amazed at how tired my calves got because my quads and hamstrings were shot and simply could not work as hard at that point.
Workout:
Squats 4 x 15
Walking lunges 4 x 25 yards
Leg press 3 x 15
Hamstring curls on machine 4 x 15
Leg extensions 3 x 15
Hamstring pull-backs 3 x 15
Anklebands 3 x 60 yards
2 hours later and I was thrilled to be done. I will sleep like a baby tonight....and be ready for some chest/core tomorrow. I'm hoping my shoulder feels better by then....driving into work today I couldn't even hold the wheel with my left arm. Something was pinching and causing pain in my shoulder. I'm extremely tight right now and know that's part of my problem. I've got a massage scheduled Saturday that couldn't come soon enough. I will probably moan and curse on the table like I usually do....it will either freak her out or make her laugh. I'm fine with either one.
Happy Tuesday folks....push harder...go farther...no excuses.
I spent some time reading a few forums today and was once again reminded of just how difficult this journey can be. The fact is that not everyone can do it...which is why you can go to some state-level shows and there will only be a handful of women in each height class. Then, if you happen to enter a show where there is more than 12-15 people in your group, the reality is that only about a third have any business being on stage. There are plenty of people who think that if they simply diet down for a few months, lose some fat, and buy a suit, they are ready to step on stage. Those are the same people who will embarrass themselves. It takes years of bulking and cutting cycles to get a physique that will actually be competitive. Not to mention, some people simply have a genetic edge. Period. It blows my mind that your top competitors at 5'4" and 5'5" will go on stage, water-depleted, at 9-11% body fat, and a SOLID 127-135 lbs. You know what that looks like? A rock...one big, perfectly shaped rock. With that said, who wants to go stand beside that at 110 lbs and 16% bodyfat?!! It baffles me. If your goal is to be "thin" or "skinny with muscle tone" (that one makes me laugh), then you will hate this sport and the process of bulking and cutting. It IS hard, but thats why crazy meatheads like me love it...
After reading for awhile, I was refueled. I truly believe its important to surround yourself with constant motivation and people who respect your goals. They don't have to necessarily understand it, just so long as they care about YOU and acknowledge your pursuit of something greater. Because in the end, you're not doing it for them anyway.
On that note, lets talk about the hell I unleashed on my legs today. I increased my reps to 15 and thought I might go into convulsions during leg press. Its amazing how much more energy 3-5 more reps requires. And let me tell ya, this machine was built for speed and power, NOT endurance. It was good to change it up, but tough. I finished with uphill walking on the treadmill and was amazed at how tired my calves got because my quads and hamstrings were shot and simply could not work as hard at that point.
Workout:
Squats 4 x 15
Walking lunges 4 x 25 yards
Leg press 3 x 15
Hamstring curls on machine 4 x 15
Leg extensions 3 x 15
Hamstring pull-backs 3 x 15
Anklebands 3 x 60 yards
2 hours later and I was thrilled to be done. I will sleep like a baby tonight....and be ready for some chest/core tomorrow. I'm hoping my shoulder feels better by then....driving into work today I couldn't even hold the wheel with my left arm. Something was pinching and causing pain in my shoulder. I'm extremely tight right now and know that's part of my problem. I've got a massage scheduled Saturday that couldn't come soon enough. I will probably moan and curse on the table like I usually do....it will either freak her out or make her laugh. I'm fine with either one.
Happy Tuesday folks....push harder...go farther...no excuses.
Monday, January 17, 2011
Washed Up
What a day. My horoscope said "You could feel a little out of sorts in the morning." For the record, EVERYTHING feels out of sorts when you get up at 4:30. I stand in front of the mirror, splash water on my face, and think to myself if anyone saw me in that particular state it might scare the crap out of them. Lets be honest, everyone looks like a tornado victim upon waking. But I slap on my war paint and hit the ground running.
I thought I would be well rested from the weekend because I really didn't have too much going on. And I was able to just SIT yesterday...pretty much plastered to the recliner for a few hours. Every time I'd lift my head to get up I would talk myself out of it. I was pretty much worthless yesterday from 3-6pm. Seriously, what will happen when I have kids one day and can't nap for 3 hours on a Sunday afternoon? I wouldn't put it past me to hand them some rocks, sticks, and matches and tell them to go have fun. Needless to say, I was pooped.
As far as training this weekend, I did high intensity intervals on the treadmill Saturday and then took Sunday completely off. The sprints went well, although my legs feel like they weigh 1000 lbs right now. After 25 minutes I was sucking wind. The highlight of my weekend was the big fat steak I ate on Saturday night. I ate that cow like it was my last meal....no chance I would ever be a vegetarian. I'd gnaw off my arm before that would happen.
Today's workout was great. I did shoulders, triceps, and core, and then finished with some sprints on the treadmill. Weights were heavy, but good.
Seated shoulder press with back support 4 x 10-12
High rope row 3 x 10, last set drop set
Front DB raises 3 x 12
Lateral DB raises 3 x 12
Front and lateral shoulder isometric hold/rotations 2 x failure
Tricep press on dip machine 4 x 12
Reverse grip tricep extensions 4 x 12
Full sit-ups on ball 4 x 15
Crunches on ball 4 x 15
Oblique crunches on decline 2 x 16
TABATA style sprints on treadmill 20 min
I am ashamed to say that I am ending this blog to watch a new episode of Jersey Shore. Its very possible that I may lose a few brain cells in the course of the next hour....
I thought I would be well rested from the weekend because I really didn't have too much going on. And I was able to just SIT yesterday...pretty much plastered to the recliner for a few hours. Every time I'd lift my head to get up I would talk myself out of it. I was pretty much worthless yesterday from 3-6pm. Seriously, what will happen when I have kids one day and can't nap for 3 hours on a Sunday afternoon? I wouldn't put it past me to hand them some rocks, sticks, and matches and tell them to go have fun. Needless to say, I was pooped.
As far as training this weekend, I did high intensity intervals on the treadmill Saturday and then took Sunday completely off. The sprints went well, although my legs feel like they weigh 1000 lbs right now. After 25 minutes I was sucking wind. The highlight of my weekend was the big fat steak I ate on Saturday night. I ate that cow like it was my last meal....no chance I would ever be a vegetarian. I'd gnaw off my arm before that would happen.
Today's workout was great. I did shoulders, triceps, and core, and then finished with some sprints on the treadmill. Weights were heavy, but good.
Seated shoulder press with back support 4 x 10-12
High rope row 3 x 10, last set drop set
Front DB raises 3 x 12
Lateral DB raises 3 x 12
Front and lateral shoulder isometric hold/rotations 2 x failure
Tricep press on dip machine 4 x 12
Reverse grip tricep extensions 4 x 12
Full sit-ups on ball 4 x 15
Crunches on ball 4 x 15
Oblique crunches on decline 2 x 16
TABATA style sprints on treadmill 20 min
I am ashamed to say that I am ending this blog to watch a new episode of Jersey Shore. Its very possible that I may lose a few brain cells in the course of the next hour....
Friday, January 14, 2011
Two handfuls
My internal alarm clock needs to be thrown against a wall. Wide awake at 5:15. Up by 6. I truly thought I would sleep much later considering that Thursday was a long day and ended with an hour long ZUMBA class, at which, I think I pulled something during a salsa move....my hips are unstoppable.
Felt a little sluggish this morning and thought my workout would drag along as well. But honestly, I had a great workout...shoulders, core, and yes even some cardio at the end. I know, I know!! But I'm holding the majority of my fat around my inner thighs and butt (shocker), so a little cardio wouldn't exactly kill me. My husband says my legs are huge...which is sort of a compliment when you spend half your life squatting and leg pressing an ungodly amount of weight, but...its also a wake-up call that I've got some 'ol LB's to lose. I will gradually bump up the cardio a little, but nothing ridiculous. Heaven forbid I exceed my sanity-limit....which is quite low right now. I see Brian and Morven in there watching a movie while biking for over and hour and I can literally feel the acid churning in my stomach at the thought of it. My crotch aches at the thought of sitting on a bike for more than 10 minutes. Why no one has invented a pillow-top bike seat is a mystery to me. Even toilet seats are more comfortable....attach that to two wheels and I might partake.
Workout:
Standing BB press 4 x 10-12
Seated alternating shoulder press(8x each)/ss arnold press (6-8x)
Lateral raises 3 x 12
Y-raises 3 x 12
1/2 sit-up, legs extended 3 x 15
Leg lifts on BOSU 3 x 15
Crunch on BOSU 2 x 15
35 minutes cardio
I've been pretty surprised that my cravings have been to a minimum lately. While my diet pretty much consists of the same 7-8 foods per day, my carbs are at the highest they'll be throughout this entire process....so that explains part of it. Once I start to taper those, life will get a little interesting. My blog might come with a parental advisory sticker at that point.
Well, on to bed....this day has been long enough. I've got sprints tomorrow and rest on Sunday. Can't wait.
Felt a little sluggish this morning and thought my workout would drag along as well. But honestly, I had a great workout...shoulders, core, and yes even some cardio at the end. I know, I know!! But I'm holding the majority of my fat around my inner thighs and butt (shocker), so a little cardio wouldn't exactly kill me. My husband says my legs are huge...which is sort of a compliment when you spend half your life squatting and leg pressing an ungodly amount of weight, but...its also a wake-up call that I've got some 'ol LB's to lose. I will gradually bump up the cardio a little, but nothing ridiculous. Heaven forbid I exceed my sanity-limit....which is quite low right now. I see Brian and Morven in there watching a movie while biking for over and hour and I can literally feel the acid churning in my stomach at the thought of it. My crotch aches at the thought of sitting on a bike for more than 10 minutes. Why no one has invented a pillow-top bike seat is a mystery to me. Even toilet seats are more comfortable....attach that to two wheels and I might partake.
Workout:
Standing BB press 4 x 10-12
Seated alternating shoulder press(8x each)/ss arnold press (6-8x)
Lateral raises 3 x 12
Y-raises 3 x 12
1/2 sit-up, legs extended 3 x 15
Leg lifts on BOSU 3 x 15
Crunch on BOSU 2 x 15
35 minutes cardio
I've been pretty surprised that my cravings have been to a minimum lately. While my diet pretty much consists of the same 7-8 foods per day, my carbs are at the highest they'll be throughout this entire process....so that explains part of it. Once I start to taper those, life will get a little interesting. My blog might come with a parental advisory sticker at that point.
Well, on to bed....this day has been long enough. I've got sprints tomorrow and rest on Sunday. Can't wait.
Thursday, January 13, 2011
Slow and steady
Yes, so I was a little busy yesterday and then didn't exactly feel like typing at 9:15 last night. My butt was in bed. A full 7.5 hours of sleep and I was feeling pretty good. The morning was fairly light, and I was honestly struggling a little bit to get mentally ready for my workout. I had back today, which I love, but everything felt a little heavier today. The gym was quiet and I was training by myself so getting the momentum that I was when our college athletes were home and training with us. Just me, Fabulous, Big Boi, Eminem, and some Pink....what a party...
Workout:
Close grip lat pull-down 3 x 12
Wide grip lat pull-down 3 x 10
Single arm Lat pull-down 3 x 10 each
Bent over row 3 x 12
Hyperextensions 3 x 12
Rear flys 3 x 10-12
25 minutes cardio
Feeling pretty good, but ready to start seeing changes. The slow process is aggravating at times, but I know I must be patient. Consistent and patient. Not two of my favorite words, but appropriate right now. Almost mid-January...I will have to order my shoes and suit soon to make sure everything fits and is on time. I'm still up in the air about the color...although blue is in the lead. I should just slap on a Budweiser bikini and say to heck with it. Nothing screams "class act" like a beer ad on your breasts.
Not much to go on and on about today. However, the day is in fact young, and I've got about 5 more hours of day light for something to tick me off and I can write about it tomorrow. Ha, I am ridiculous. The afternoon awaits...a few more clients, ZUMBA class tonight, and then breakfast-dinner night at the Falcon house. Its comical to say the least watching my husband consume about 8-9 pancakes, about 5 eggs, and some bacon on the side...act like he's full, and then catch him with a bowl of cereal about an hour later. I work to feed him, lets be honest...
Have a lovely day folks,....give it all you got...and then some
Workout:
Close grip lat pull-down 3 x 12
Wide grip lat pull-down 3 x 10
Single arm Lat pull-down 3 x 10 each
Bent over row 3 x 12
Hyperextensions 3 x 12
Rear flys 3 x 10-12
25 minutes cardio
Feeling pretty good, but ready to start seeing changes. The slow process is aggravating at times, but I know I must be patient. Consistent and patient. Not two of my favorite words, but appropriate right now. Almost mid-January...I will have to order my shoes and suit soon to make sure everything fits and is on time. I'm still up in the air about the color...although blue is in the lead. I should just slap on a Budweiser bikini and say to heck with it. Nothing screams "class act" like a beer ad on your breasts.
Not much to go on and on about today. However, the day is in fact young, and I've got about 5 more hours of day light for something to tick me off and I can write about it tomorrow. Ha, I am ridiculous. The afternoon awaits...a few more clients, ZUMBA class tonight, and then breakfast-dinner night at the Falcon house. Its comical to say the least watching my husband consume about 8-9 pancakes, about 5 eggs, and some bacon on the side...act like he's full, and then catch him with a bowl of cereal about an hour later. I work to feed him, lets be honest...
Have a lovely day folks,....give it all you got...and then some
Tuesday, January 11, 2011
8 Minutes Under Fire
Not your typical Tuesday. I rolled over at about 10:00 last night to find a text from Brian that we were not going to open until 10 due to weather conditions. My body needed the extra rest. I was practically in a coma until 7 am. I was able to leisurely enjoy my breakfast and coffee, catch up with my mom on the phone, and check a few emails. Even though I don't necessarily consider myself a morning person, I do love the mornings. When I think of morning people, I think of my mom. In high school she would wake me up by singing "Good morning to you, good morning to you..." It was the only time I contemplated cursing at my own mother. So wrong. And now look at me, I'm getting up at 4:30 and interacting with the world by 6. Oh the irony.
Had a teachable and learning moment for myself this morning. One of the athletes was running sprints on the treadmill and I watched as they jumped off 3 seconds early a few times in a row. Naturally, I called them out on it. First of all, every client/athlete should know that I have eyes on the back of my head and I am always watching. Period. Secondly, it really drives me nuts when athletes sell themselves short. They want to be the best and yet only want to give 90%?!?!...BS. You must train and practice as hard as you play. Everyday is game day. When they got off the treadmill and apologized to me for cheating, I explained that it wasn't about me watching or not watching....its about going hard even when you're the only one in the room. Because the truth is sometimes no one else is there to say "great job" or pat you on the back. And if you do it for anyone but yourself or the desire to be better than you were yesterday, you'll always be disappointed. Raise the bar, demand more of yourself, and then bask in the SELF-satisfaction of knowing you did your best to become the best you're capable of becoming.
I hope it helped the athlete gain a little more perspective on training and giving 100 percent, but it was also a reminder to me as well. A wake up call to the importance of every aspect of my contest prep....getting enough sleep, measuring all my food, working hard on posing, etc.... It all works together.
Leg day! It was truly a great workout. Sure, I felt dizzy and couldn't really feel my quads by the end, but I was ok with that. My total squat volume went up by 30 pounds, so I was happy with that. But then I knew leg press just might kill me. It almost did...my left leg started quivering like it had turrets. As soon as I completed a set I had to get the heck out of the machine and walk around before I cramped up. Overall, awesome leg day.
Workout:
Squats 4 x 10-12
Leg press 3 x 10 each leg
Hamstring curls on machine 4 x 10-12
Hamstring curls on slideboard 4 x 15
Leg extensions 3 x 15
It blows my mind that that particular workout took me an hour and 10 minutes and yet my total time under tension (just the time when I was physically lifting the weights) was only about 8 minutes. 8 minutes...thats it. Crazy.
Alright, thats it for now. On to my afternoon and then home for an early bedtime.....can't wait.
Had a teachable and learning moment for myself this morning. One of the athletes was running sprints on the treadmill and I watched as they jumped off 3 seconds early a few times in a row. Naturally, I called them out on it. First of all, every client/athlete should know that I have eyes on the back of my head and I am always watching. Period. Secondly, it really drives me nuts when athletes sell themselves short. They want to be the best and yet only want to give 90%?!?!...BS. You must train and practice as hard as you play. Everyday is game day. When they got off the treadmill and apologized to me for cheating, I explained that it wasn't about me watching or not watching....its about going hard even when you're the only one in the room. Because the truth is sometimes no one else is there to say "great job" or pat you on the back. And if you do it for anyone but yourself or the desire to be better than you were yesterday, you'll always be disappointed. Raise the bar, demand more of yourself, and then bask in the SELF-satisfaction of knowing you did your best to become the best you're capable of becoming.
I hope it helped the athlete gain a little more perspective on training and giving 100 percent, but it was also a reminder to me as well. A wake up call to the importance of every aspect of my contest prep....getting enough sleep, measuring all my food, working hard on posing, etc.... It all works together.
Leg day! It was truly a great workout. Sure, I felt dizzy and couldn't really feel my quads by the end, but I was ok with that. My total squat volume went up by 30 pounds, so I was happy with that. But then I knew leg press just might kill me. It almost did...my left leg started quivering like it had turrets. As soon as I completed a set I had to get the heck out of the machine and walk around before I cramped up. Overall, awesome leg day.
Workout:
Squats 4 x 10-12
Leg press 3 x 10 each leg
Hamstring curls on machine 4 x 10-12
Hamstring curls on slideboard 4 x 15
Leg extensions 3 x 15
It blows my mind that that particular workout took me an hour and 10 minutes and yet my total time under tension (just the time when I was physically lifting the weights) was only about 8 minutes. 8 minutes...thats it. Crazy.
Alright, thats it for now. On to my afternoon and then home for an early bedtime.....can't wait.
Monday, January 10, 2011
Helmet head
Talk about running on E. I had all intentions of going to bed early last night, and even slipped under the covers at 9:00. HOWEVER, for whatever reason I thought it would be a good idea to watch a scary movie right before bed. What an idiot. I was freaked out and couldn't get my mind to stop thinking about it. I tried to offset it by watching some Daniel Tosh stand-up comedy, but then I was laughing so hard my face cramped up and nearly wet the bed. Between bathroom runs, laughing, and being convinced I might be murdered within the next few hours, I could not sleep to save my life. Note to self: no more scary movies before bedtime. I woke up in a foggy daze and was rudely reminded that it was definitely Monday morning. Ah yes, Monday.
I was looking forward to training shoulders today, but instead of doing chest, I went with just triceps. The only downside is that I have to lift for a 5th day this week. So Wednesday I will have chest instead of just cardio. We'll see how it goes. Workout went great today. Kept the weights heavy as possible and was exhausted by the end. My main focus today was to squeeze as hard as I could for each rep....especially on my stubborn left side. Harder than I thought, but finished.
Workout:
Seated DB shoulder press 4 x 10
High rope row/ss Y press 3 x 10 each
Lateral raises 3 x 15
Front raises 3 x 15
Tricep press on dip machine 3 x 12
Rope press down 3 x 12
Reverse grip tricep extension with lat bar 2 x 12-15
Ok, so funny story of the weekend....
I made the mistake of going to Wal-mart on a Saturday. Not only is it ridiculously busy, but apparently its against the rules to open more than 5 checkout lines. Nope, we'd rather spend 30 minutes in line. So there I was in line keeping myself occupied with People magazine and wondering when Kate Gosselin will stop exploiting her kids, when the line starts to move. I give my cart a good shove and wham! I hit something. I thought something had just fallen out of my cart or off the shelf....nope, I definitely nailed a small child. She looked up at me for what felt like the longest 5 seconds. It was the quiet before the storm. Two seconds later she's screaming at the top of her lungs and running to her mom. It was bad enough that I'd practically given the girl a concussion, but then I was trying to cover up my mouth while I laughed. I am horrible I know. I was sorry I hit her, mad at the mom for letting her 5 kids run around like we're at Disney World, and strangely thankful for the whole scene because it was great birth control. Poor thing is probably scarred for life and will willfully wear a helmet in public now.... And that was my weekend adventure in Wally-world. Next weekend I might head over to the ball pit at McDonalds and see how many kids wanna pretend we're in the WWF...
Well, got the coffee rolling and headed into the afternoon crowd....happy Monday...
I was looking forward to training shoulders today, but instead of doing chest, I went with just triceps. The only downside is that I have to lift for a 5th day this week. So Wednesday I will have chest instead of just cardio. We'll see how it goes. Workout went great today. Kept the weights heavy as possible and was exhausted by the end. My main focus today was to squeeze as hard as I could for each rep....especially on my stubborn left side. Harder than I thought, but finished.
Workout:
Seated DB shoulder press 4 x 10
High rope row/ss Y press 3 x 10 each
Lateral raises 3 x 15
Front raises 3 x 15
Tricep press on dip machine 3 x 12
Rope press down 3 x 12
Reverse grip tricep extension with lat bar 2 x 12-15
Ok, so funny story of the weekend....
I made the mistake of going to Wal-mart on a Saturday. Not only is it ridiculously busy, but apparently its against the rules to open more than 5 checkout lines. Nope, we'd rather spend 30 minutes in line. So there I was in line keeping myself occupied with People magazine and wondering when Kate Gosselin will stop exploiting her kids, when the line starts to move. I give my cart a good shove and wham! I hit something. I thought something had just fallen out of my cart or off the shelf....nope, I definitely nailed a small child. She looked up at me for what felt like the longest 5 seconds. It was the quiet before the storm. Two seconds later she's screaming at the top of her lungs and running to her mom. It was bad enough that I'd practically given the girl a concussion, but then I was trying to cover up my mouth while I laughed. I am horrible I know. I was sorry I hit her, mad at the mom for letting her 5 kids run around like we're at Disney World, and strangely thankful for the whole scene because it was great birth control. Poor thing is probably scarred for life and will willfully wear a helmet in public now.... And that was my weekend adventure in Wally-world. Next weekend I might head over to the ball pit at McDonalds and see how many kids wanna pretend we're in the WWF...
Well, got the coffee rolling and headed into the afternoon crowd....happy Monday...
Friday, January 7, 2011
Riding solo
It's 9:30 at night and I'm pretty sure I should be prohibited fro m writing anything in a public forum at this point. After 8 pm the filter generally comes off....I get tired and tend to word vomit a little bit. This should be interesting...
Yesterday was a little nutty and I simply did not have time to blog...or think for that matter. As I mentioned on Monday, I wanted to switch my workout routine a little so that I was hitting shoulders twice a week. So, I did shoulders and biceps yesterday and overall was pleased with the workout. I get frustrated with my left side. Stupid left side...I'm hoping once I start practicing posing things will fall into place. Right now I just cannot flex my left side as hard as my right. Sounds stupid and trivial, but will be a big deal on stage if I don't get it straightened out. Now THAT'S what I look forward to...posing half naked in stripper heels in the middle of winter with no tan. I think I just threw-up in my mouth a little.
I woke up today pretty tired. Even on days when I can sleep in, my body is on some sort of adrenaline freak-out and wakes up anytime between 5 and 5:30. After tossing and turning, I finally go up at 6:30. I was scrubbing toilets by 7:45...its ridiculous, I know. You would think that I'd actually have more energy for my Friday workouts because I get a little more sleep and I don't work prior to lifting. But actually, its the exact opposite. I'm usually still pretty groggy when I start my workout at 11:30/12 and fighting every step of the way. Today was tough. I had back, plyos/lighter leg work, and core....and the TOUR was not there to keep me company or entertained. An hour and a half later, I was practically crawling to the shower.
Workout:
Wide grip pull-ups 3 x 10-12
Close grip pull-down with straight bar 3 x 12
Bent over BB row 3 x 12
Single arm lat pull-down on cable 3 x 10 each
Hyperextensions 3 x 12
BW squat jumps 7 x 12...20 seconds rest between sets...........thought I might vomit
BW lunge jumps 5 x 20 .................practically dry-heaving
Anklebands 3 x 60 yards ..................butt cramps prevented me from making it to the bathroom to vomit
Sit-ups, legs on bench 3 x 15
6" leg lifts 3 x 12
Decline flat back sit ups 3 x 12
As I was packing up my things to hit the road after my workout, my phone rang. Long story short, I needed to cover a couple of hours at the gym tonight. Whew,....schedule change at the last minute for someone with OCD is a sick joke. Its like telling your child Santa isn't real as they're putting out the milk and cookies...and then eating one right in their face. Its wrong on so many levels. But ya know, we all made it out alive and I was able to work with a few people I haven't seen in awhile. It was a good day.
Tomorrow will make it 14 weeks from the show. That means 98 days until m&m's and beer....priorities. Alright folks, I am beyond tired. Here's to another day of life, love, and the pursuit of...sanity...
Yesterday was a little nutty and I simply did not have time to blog...or think for that matter. As I mentioned on Monday, I wanted to switch my workout routine a little so that I was hitting shoulders twice a week. So, I did shoulders and biceps yesterday and overall was pleased with the workout. I get frustrated with my left side. Stupid left side...I'm hoping once I start practicing posing things will fall into place. Right now I just cannot flex my left side as hard as my right. Sounds stupid and trivial, but will be a big deal on stage if I don't get it straightened out. Now THAT'S what I look forward to...posing half naked in stripper heels in the middle of winter with no tan. I think I just threw-up in my mouth a little.
I woke up today pretty tired. Even on days when I can sleep in, my body is on some sort of adrenaline freak-out and wakes up anytime between 5 and 5:30. After tossing and turning, I finally go up at 6:30. I was scrubbing toilets by 7:45...its ridiculous, I know. You would think that I'd actually have more energy for my Friday workouts because I get a little more sleep and I don't work prior to lifting. But actually, its the exact opposite. I'm usually still pretty groggy when I start my workout at 11:30/12 and fighting every step of the way. Today was tough. I had back, plyos/lighter leg work, and core....and the TOUR was not there to keep me company or entertained. An hour and a half later, I was practically crawling to the shower.
Workout:
Wide grip pull-ups 3 x 10-12
Close grip pull-down with straight bar 3 x 12
Bent over BB row 3 x 12
Single arm lat pull-down on cable 3 x 10 each
Hyperextensions 3 x 12
BW squat jumps 7 x 12...20 seconds rest between sets...........thought I might vomit
BW lunge jumps 5 x 20 .................practically dry-heaving
Anklebands 3 x 60 yards ..................butt cramps prevented me from making it to the bathroom to vomit
Sit-ups, legs on bench 3 x 15
6" leg lifts 3 x 12
Decline flat back sit ups 3 x 12
As I was packing up my things to hit the road after my workout, my phone rang. Long story short, I needed to cover a couple of hours at the gym tonight. Whew,....schedule change at the last minute for someone with OCD is a sick joke. Its like telling your child Santa isn't real as they're putting out the milk and cookies...and then eating one right in their face. Its wrong on so many levels. But ya know, we all made it out alive and I was able to work with a few people I haven't seen in awhile. It was a good day.
Tomorrow will make it 14 weeks from the show. That means 98 days until m&m's and beer....priorities. Alright folks, I am beyond tired. Here's to another day of life, love, and the pursuit of...sanity...
Wednesday, January 5, 2011
Making strides
Hump day hates me right now. I just woke up from a nap...and I'm pretty sure I'm the only person who can sleep on a physical therapy exam table, lights on, with rap music blasting over the speakers. I was out cold. Now I'm in that groggy phase where I really have no desire to form sentences to anyone until I finish my coffee. My sanity is pretty questionable at the moment...
I was honestly excited this morning when I woke up and realized it was Wednesday and I only have cardio. Mainly because that's about all my body can handle at this point. I am beyond sore right now and hip-hop class tonight will be comical to say the least. I will drop it like its hot...and then probably just drop. All I did today was walk in an incline for 40 minutes. I had the treadmill backed up to see the TV and I was in the zone. If I remotely slowed my stride, I felt too tired and too sore to want to continue...so I sped up. Logical. My body wanted one thing...I demanded another...and I finished. That's all that matters.
Its interesting to me how much my perspective on competing has changed since my last show...and especially since my first. Just knowing that one minor mishap on my diet or workout plan could totally screw me over makes me a little anxious. I sort of miss the ignorance I had of the whole scene for my first show. I went on stage with no spray tan and in a regular swimsuit, and still managed to qualify for nationals and beat about 9 other women in my height class. Now I worry about every little thing. There are so many theories and opinions out there, and sometimes it can be tough to drown out the "what about this" thoughts, and be confident in my own knowledge of what works best for me. Yes, I do struggle with that sometimes.
Well, time to get ready for my afternoon crowd. Almost done with my coffee...which is critical for me and those who have to be around me :) Happy hump day folks....
I was honestly excited this morning when I woke up and realized it was Wednesday and I only have cardio. Mainly because that's about all my body can handle at this point. I am beyond sore right now and hip-hop class tonight will be comical to say the least. I will drop it like its hot...and then probably just drop. All I did today was walk in an incline for 40 minutes. I had the treadmill backed up to see the TV and I was in the zone. If I remotely slowed my stride, I felt too tired and too sore to want to continue...so I sped up. Logical. My body wanted one thing...I demanded another...and I finished. That's all that matters.
Its interesting to me how much my perspective on competing has changed since my last show...and especially since my first. Just knowing that one minor mishap on my diet or workout plan could totally screw me over makes me a little anxious. I sort of miss the ignorance I had of the whole scene for my first show. I went on stage with no spray tan and in a regular swimsuit, and still managed to qualify for nationals and beat about 9 other women in my height class. Now I worry about every little thing. There are so many theories and opinions out there, and sometimes it can be tough to drown out the "what about this" thoughts, and be confident in my own knowledge of what works best for me. Yes, I do struggle with that sometimes.
Well, time to get ready for my afternoon crowd. Almost done with my coffee...which is critical for me and those who have to be around me :) Happy hump day folks....
Tuesday, January 4, 2011
Pure Precision
Some days you wake up mentally and physically ready...today was one of those days. I went to bed exhausted and had to splash cold water on my face twice before slapping on the war paint. I was a little nervous it was going to be a long morning and even longer workout, but I was just in a zone...in my own sick and twisted zone. Brian played this NIKE commercial on the computer before my workout, and from that point I was operating on a whole new level. Ha. I was in rare form and ready to roll.
Even though I am naturally competitive and will push myself in the gym, its hard sometimes knowing that in the end, figure competitions are subjective instead of objective, like most sports. There's no score board, no passion-driven come from behind play that will guarantee a win despite sub-par workouts that may occur in days leading up to the game. No, what I present on stage will directly reflect the level of intensity, drive, and struggle I placed on myself in the months leading up to the competition. And even then,...its up to a panel of opinions. So making every rep count is my focus right now. Its either extreme inner strength/determination or extreme insanity....I'd argue there's a fine line between both.
I had legs today...alllll legs. I haven't done a workout like this since college. I bumped up my weights on almost every single lift just to see how much I could push myself once I felt fatigued and basically ready to stop. Today I just needed to prove something to myself...ego booster I guess. If you don't believe in yourself, why will anyone else? ....I had a couple of dizzy spells today, which are pretty normal for a leg workout, but threw me for a loop when I stood up from the leg press and felt like I'd just done a keg stand.
I was happy with my weight though...single leg...12 reps...225 pounds per leg. Quads were on fire. Mission accomplished.
Workout:
Squats 4 x 12
Leg press 3 x 12 each leg
Hamstring curls on machine 3 x 12
Leg extensions 3 x 12
SLDL 3 x 10
Reverse glute raise pulse on stability ball 3 x 60
Cup of coffee...chicken and sweet potato...ready to roll on with the rest of my day. I need some good sleep tonight to revamp for tomorrow...cardio and hip-hop class. If my legs and hips are able to move, it will be a miracle.
Even though I am naturally competitive and will push myself in the gym, its hard sometimes knowing that in the end, figure competitions are subjective instead of objective, like most sports. There's no score board, no passion-driven come from behind play that will guarantee a win despite sub-par workouts that may occur in days leading up to the game. No, what I present on stage will directly reflect the level of intensity, drive, and struggle I placed on myself in the months leading up to the competition. And even then,...its up to a panel of opinions. So making every rep count is my focus right now. Its either extreme inner strength/determination or extreme insanity....I'd argue there's a fine line between both.
I had legs today...alllll legs. I haven't done a workout like this since college. I bumped up my weights on almost every single lift just to see how much I could push myself once I felt fatigued and basically ready to stop. Today I just needed to prove something to myself...ego booster I guess. If you don't believe in yourself, why will anyone else? ....I had a couple of dizzy spells today, which are pretty normal for a leg workout, but threw me for a loop when I stood up from the leg press and felt like I'd just done a keg stand.
I was happy with my weight though...single leg...12 reps...225 pounds per leg. Quads were on fire. Mission accomplished.
Workout:
Squats 4 x 12
Leg press 3 x 12 each leg
Hamstring curls on machine 3 x 12
Leg extensions 3 x 12
SLDL 3 x 10
Reverse glute raise pulse on stability ball 3 x 60
Cup of coffee...chicken and sweet potato...ready to roll on with the rest of my day. I need some good sleep tonight to revamp for tomorrow...cardio and hip-hop class. If my legs and hips are able to move, it will be a miracle.
Monday, January 3, 2011
Down, but not out
Yes, I am alive. Barely. It was a long weekend away, and a pretty long Monday to say the least. For starters, I was physically attacked by a piece of equipment today. Stupid theraband handle snapped off while I was demonstrating an exercise and clocked me in the ear. I went down like I just got shot...it was not the most pleasant way to start off a Monday morning. My ear is still pretty tender...and now I have a fear of rubber tubing. Awesome.
I woke up today feeling better than I've felt the past 4 days. The sore throat that I had last Wednesday gave way to a full fledged head cold by Thursday night, and by Saturday I was pretty much hating life. Honestly, if it weren't for the annual New Years trip and all the havoc we had to wreck, I would've stayed home and in bed all weekend. I was a trooper though. Sick, sober, and out on New Years eve like a champ....mainly because I was the DD, but whatever. When I finally hit the sheets at 2:30 I was almost in a coma. I was exhausted and ready to sleep like it was my job, and then at 4:45 in the morning my eyes flew open and I almost lost my religion. A couple of the guys decided it would be a good idea to continue their Rock-band debut in the next room. Did I mention that particular room is a theater-room?? My bed shook like I was in the middle of a Def Leppard concert and I ripped off the sheets like I was about to go bust up a gang fight. I tend to overreact sometimes....shocker. Needless to say, the first day of 2011 was not my brightest. I was sick and stayed on the couch for about 5 hours before getting in a car to drive home. I managed to watch 5 hours worth of Jersey Shore, and I'm fairly certain I am a little dumber because of it. It was like a bad train wreck I couldn't help but keep watching. Watch it for about 20 minutes and you'll soon realize that procreation applications are not such a bad idea...
As far as working out goes, I was able to cram in all of my necessary lifting from Monday to Thursday, so I did 45 minutes of cardio on Friday, took Saturday off and focused on not dying from a head cold, and then struggled through 45 minutes of cardio yesterday. I was sucking wind the whole time. I was ready to lift today...loaded up on BCAAs, and then it was game time. I'm switching my lifting around a little this week so that I can hit shoulders twice. So today I did chest and shoulders. What a brutal combo. My arms were shot by the end and I was honestly questioning my sanity for planning it that way. The lifting alone took me an hour and 25 minutes and then it was straight into my afternoon clients. There was definitely no down time today.
Workout:
Flat DB bench press 3 x 12
30* incline DB press 4 x 10-12
DB fly 3 x 12
Wide push-ups..SLOW 2 x failure
Seated shoulder press, with back support 3 x 12
Standing BB press 3 x 12
High rope row 3 x 12
Lateral/front DB raises 3 x 10 each
Tomorrow I've got LEGS. Not just quads, not just hamstrings....the whole enchilada. My legs already hate me...they can feel the pain coming like the plague.
Well, I can barely keep my eyes open...time for some much needed sleep. I'll probably have nightmares about a daggone thera-band....
I woke up today feeling better than I've felt the past 4 days. The sore throat that I had last Wednesday gave way to a full fledged head cold by Thursday night, and by Saturday I was pretty much hating life. Honestly, if it weren't for the annual New Years trip and all the havoc we had to wreck, I would've stayed home and in bed all weekend. I was a trooper though. Sick, sober, and out on New Years eve like a champ....mainly because I was the DD, but whatever. When I finally hit the sheets at 2:30 I was almost in a coma. I was exhausted and ready to sleep like it was my job, and then at 4:45 in the morning my eyes flew open and I almost lost my religion. A couple of the guys decided it would be a good idea to continue their Rock-band debut in the next room. Did I mention that particular room is a theater-room?? My bed shook like I was in the middle of a Def Leppard concert and I ripped off the sheets like I was about to go bust up a gang fight. I tend to overreact sometimes....shocker. Needless to say, the first day of 2011 was not my brightest. I was sick and stayed on the couch for about 5 hours before getting in a car to drive home. I managed to watch 5 hours worth of Jersey Shore, and I'm fairly certain I am a little dumber because of it. It was like a bad train wreck I couldn't help but keep watching. Watch it for about 20 minutes and you'll soon realize that procreation applications are not such a bad idea...
As far as working out goes, I was able to cram in all of my necessary lifting from Monday to Thursday, so I did 45 minutes of cardio on Friday, took Saturday off and focused on not dying from a head cold, and then struggled through 45 minutes of cardio yesterday. I was sucking wind the whole time. I was ready to lift today...loaded up on BCAAs, and then it was game time. I'm switching my lifting around a little this week so that I can hit shoulders twice. So today I did chest and shoulders. What a brutal combo. My arms were shot by the end and I was honestly questioning my sanity for planning it that way. The lifting alone took me an hour and 25 minutes and then it was straight into my afternoon clients. There was definitely no down time today.
Workout:
Flat DB bench press 3 x 12
30* incline DB press 4 x 10-12
DB fly 3 x 12
Wide push-ups..SLOW 2 x failure
Seated shoulder press, with back support 3 x 12
Standing BB press 3 x 12
High rope row 3 x 12
Lateral/front DB raises 3 x 10 each
Tomorrow I've got LEGS. Not just quads, not just hamstrings....the whole enchilada. My legs already hate me...they can feel the pain coming like the plague.
Well, I can barely keep my eyes open...time for some much needed sleep. I'll probably have nightmares about a daggone thera-band....
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