What a weekend.
I walked into the gym this morning already exhausted. Emotionally, I am beyond drained, but I cannot say that I've faced it alone. The amount of support and encouragement I've received over the last few days has been incredible. Tomorrow will be yet another long day...funeral and burial. Thus, I probably will not write...
I certainly did not feel like I was my best today...which is tough to deal with when you're surrounded by people who fuel off of your own energy and drive. While I felt distracted to some degree, I was still very much aware of my own internal struggles. Needless to say, it was a hard day with an even harder workout. Everything felt heavy.....very heavy. And starting a workout with bodyweight wide-grip pull-ups is kicking yourself in the crotch before a fight. It was brutal....but I pulled my tank-like-rearend up for 4 sets like a mad woman. Back, shoulders, biceps, then sprints....loooong workout to say the least.
Workout:
Wide grip pull-ups 4 x 8
Single arm DB row 4 x 8 each
Seated cable row 4 x 6-8
Seated BB shoulder press 4 x 6-8
Front plate raise 4 x 8
Lateral raise from neutral 4 x 8
Lat bar curls 4 x 8
Straight bar standing curls 4 x 8
Hammer curls 2 x 12
Sprints
My lats and upper back are getting strong as hell. I'm gonna need a new bra....38 A....which I'm sure doesn't exist. And for good reason, no woman was naturally created with lats like bat wings....one good flex and I will be out of this bra faster than a prom-whore. (Prom-whores: girls who slut themselves out only on prom night...thinking that since they are dressed up it somehow makes it less whore-ish. Nope, still slutty.) Anyway, point is that I am truly enjoying the strength gains from this new program design...more strength...more volume...overall good plan.
College kids are starting to roll back in town...always entertaining. Chad and Kelsey returned today...full throttle. It was great to have them in the gym though...I certainly needed the laughs and their enthusiasm.
Well, its late and I've got an extremely full day ahead.....a lot on my mind and just ready to have some closure...
Showing posts with label bb shoulder press. Show all posts
Showing posts with label bb shoulder press. Show all posts
Monday, May 16, 2011
Monday, May 9, 2011
Hold my hair please...
At 12am this morning I wasn't quite sure I'd make it through the day. I was hovered over the toilet spewing what was left of my dinner...lunch...breakfast...I think I may have even passed a major organ. I had some milk last night, which I think was the culprit. I'm now convinced that once I left the boob-feeding 27 years ago, milk is no longer necessary... I was cursing lactose.
Overall, it was a great and crazy weekend. I was able to relax by the pool for a little bit, clean, and then enjoy a "normal" meal at a local restaurant. I had salmon, veggies, a slice of bread, and a couple glasses of wine. Ah yes, it went down like sweet sweet goodness. And then there was Mother's Day...running all over God's creation to be with family, and ending the day at the hospital. Niece #2 arrived yesterday at Duke...so there was certainly much to celebrate on the 5th floor. It was BYOB. Bring Your Own Breast-milk. I could hardly contain myself in that room, and there I was crying more than the infant....and I didn't have the excuse that I was hungry or crapped myself. Ok, maybe the first...
What an amazing day.
So, I took yesterday completely off from any type of training, and I could tell from the moment I woke up that I seriously needed it. Today was back to the grind. I had back, biceps, shoulders, and finished with sprints. I kept the weights the same from last week on everything except for shoulder press. My arms were shot, so I had to drop the weight. Boooo
Workout:
Wide grip pull-ups 4 x 6-8
Seated cable row 4 x 6-8
Single arm lat pull-down 4 x 6 each
Narrow grip pull-down (trap emphasis) 3 x 6-8
Seated BB shoulder press 4 x 6-8
Bent arm lateral raises 4 x 6-8
Front plate raises 4 x 6-8
EZ bar curls 4 x 6-8
Single arm horizontal cable curl 4 x 6-8 each
Sprints
Sprints got pretty rough today. My traps were cramping so badly that I started feeling pain up the back of my neck and into my head. The absolute only time it wouldn't throb was when I was actually sprinting...so for 10 seconds I had relief....10 measly seconds. Blah....glad its over.
Tomorrow is a lighter leg day, heavy chest, core, and cardio.
Time to peel some eggs....then hopefully a vomit-free night....
Overall, it was a great and crazy weekend. I was able to relax by the pool for a little bit, clean, and then enjoy a "normal" meal at a local restaurant. I had salmon, veggies, a slice of bread, and a couple glasses of wine. Ah yes, it went down like sweet sweet goodness. And then there was Mother's Day...running all over God's creation to be with family, and ending the day at the hospital. Niece #2 arrived yesterday at Duke...so there was certainly much to celebrate on the 5th floor. It was BYOB. Bring Your Own Breast-milk. I could hardly contain myself in that room, and there I was crying more than the infant....and I didn't have the excuse that I was hungry or crapped myself. Ok, maybe the first...
What an amazing day.
So, I took yesterday completely off from any type of training, and I could tell from the moment I woke up that I seriously needed it. Today was back to the grind. I had back, biceps, shoulders, and finished with sprints. I kept the weights the same from last week on everything except for shoulder press. My arms were shot, so I had to drop the weight. Boooo
Workout:
Wide grip pull-ups 4 x 6-8
Seated cable row 4 x 6-8
Single arm lat pull-down 4 x 6 each
Narrow grip pull-down (trap emphasis) 3 x 6-8
Seated BB shoulder press 4 x 6-8
Bent arm lateral raises 4 x 6-8
Front plate raises 4 x 6-8
EZ bar curls 4 x 6-8
Single arm horizontal cable curl 4 x 6-8 each
Sprints
Sprints got pretty rough today. My traps were cramping so badly that I started feeling pain up the back of my neck and into my head. The absolute only time it wouldn't throb was when I was actually sprinting...so for 10 seconds I had relief....10 measly seconds. Blah....glad its over.
Tomorrow is a lighter leg day, heavy chest, core, and cardio.
Time to peel some eggs....then hopefully a vomit-free night....
Monday, May 2, 2011
Driving nowhere...
Holy moly this morning was off to a rough start.
For whatever reason my body decides that 1:45 is a great time to wake up..(which, for the record, its not)...so after looking at the clock and realizing I've got a whopping 2.75 hours to sleep, I roll over and wake up even more tired at 4:30. It was all down hill from there. I was detoured from getting on the highway, took a wrong turn and ended up at a farm, finally made it to my exit and sat at a red light for 4 minutes....4 m-i-n-u-t-e-s....that was an eternity at 5:30 in the morning. My anger was out of control at that point. My heart rate was through the roof. So ridiculous....and the people who are completely calm in situations like that blow my mind. I want what they're smoking...
Once I was at work I was good to go. Zimm came back in town this week, which was AWESOME....he definitely brought me some sanity during my workout. Speaking of, this was week 2 of my new routine. Felt great, kept everything heavy for reps of 6-8 and then some sprints at the end. My IT band is back to its A game. Thank God. So I took advantage of it and did short, hard sprints. Incline 8, speed 12, 12 seconds, for 20 minutes. Heart rate was 204, but as long as I keep the music loud enough that I can't hear myself sucking wind, I'm fine. I tell my clients all the time, you just have to get comfortable with being uncomfortable.
Workout:
Wide grip pull-ups 4 x 6
Seated cable row 4 x 6
Single arm lat pull-down 4 x 6 each arm
Seated BB shoulder press 4 x 6
Bent arm lateral raise/ss partials 4 x 8/8
Standing EZ bar curls 4 x 6-8
Alternating DB curls 4 x 6 each
Sprints 20 minutes
Almost bedtime and I'm stuck in the recliner....story of my life. Tomorrow I will have more to write about....right now I've to peel 20 eggs before hitting the bed. Fun...
For whatever reason my body decides that 1:45 is a great time to wake up..(which, for the record, its not)...so after looking at the clock and realizing I've got a whopping 2.75 hours to sleep, I roll over and wake up even more tired at 4:30. It was all down hill from there. I was detoured from getting on the highway, took a wrong turn and ended up at a farm, finally made it to my exit and sat at a red light for 4 minutes....4 m-i-n-u-t-e-s....that was an eternity at 5:30 in the morning. My anger was out of control at that point. My heart rate was through the roof. So ridiculous....and the people who are completely calm in situations like that blow my mind. I want what they're smoking...
Once I was at work I was good to go. Zimm came back in town this week, which was AWESOME....he definitely brought me some sanity during my workout. Speaking of, this was week 2 of my new routine. Felt great, kept everything heavy for reps of 6-8 and then some sprints at the end. My IT band is back to its A game. Thank God. So I took advantage of it and did short, hard sprints. Incline 8, speed 12, 12 seconds, for 20 minutes. Heart rate was 204, but as long as I keep the music loud enough that I can't hear myself sucking wind, I'm fine. I tell my clients all the time, you just have to get comfortable with being uncomfortable.
Workout:
Wide grip pull-ups 4 x 6
Seated cable row 4 x 6
Single arm lat pull-down 4 x 6 each arm
Seated BB shoulder press 4 x 6
Bent arm lateral raise/ss partials 4 x 8/8
Standing EZ bar curls 4 x 6-8
Alternating DB curls 4 x 6 each
Sprints 20 minutes
Almost bedtime and I'm stuck in the recliner....story of my life. Tomorrow I will have more to write about....right now I've to peel 20 eggs before hitting the bed. Fun...
Monday, April 25, 2011
It was only just a dreeaaammm!!
Dear Lord, did anyone else come down off an extreme Easter-induced-sugar-high that left you wanting to bang your head against the wall by 7am? Just me? Awesome...
It was a rough start to the day. I didn't get enough sleep last night...as I unfortunately got hooked on an episode of the Real Housewives of Orange County. Yes, I watch that crap. You're never smarter after watching that show...only keenly aware of just how small your breasts are. Thank you ladies, because I needed to be reminded that C is the new B, D is the new C, and A cups are for an 8 year old with a dream. Your twins are huge, we get it...
SO anyway, after little sleep, and indulging in some Easter candy this weekend, today was a loonnngg day. I was pretty pumped about changing my lifting routine though. Today I did back, biceps, and shoulders...very heavy, for reps of 6-8. I want to try to hit almost every muscle group twice a week, one heavy/power day, and one lighter day....by lighter I mean reps of 12ish. However, I will still only have 1 day of leg training since I am still sprinting. I loved lifting heavy today, and 6 reps is great for my ADD...by rep 6 I am bored and ready to move on. Ha. So it worked out great. Oh, and I was also able to go harder on my sprints today. My left leg is still hurting a little, but not nearly as bad as last week. Onward I roll...
Workout:
Wide grip pull-up 4 x 6
Seated cable row 4 x 6-8
Single arm lat pull-down 4 x 6 each
Seated BB shoulder press 4 x 6
Bent arm lateral raises 4 x 6-8
Standing EZ bar curls 4 x 6-8
Alternating DB curls 4 x 6 each
Sprints
Awesome workout, very spent by the end. Tomorrow will be legs and core...can't wait.
Getting back in gear this past week was tough....there's always sort of a "let down" after a big event...tired, mentally and physically, and just this sense of "ok, now what?" By Friday of last week I was ready for some rest and refocus. This week will be better.
Not much to elaborate on today...its late and I need to get in bed asap. If I have another morning like this morning I might have even less sympathy in the gym than I already do....very sobering thought for a lot of people...
Night!
It was a rough start to the day. I didn't get enough sleep last night...as I unfortunately got hooked on an episode of the Real Housewives of Orange County. Yes, I watch that crap. You're never smarter after watching that show...only keenly aware of just how small your breasts are. Thank you ladies, because I needed to be reminded that C is the new B, D is the new C, and A cups are for an 8 year old with a dream. Your twins are huge, we get it...
SO anyway, after little sleep, and indulging in some Easter candy this weekend, today was a loonnngg day. I was pretty pumped about changing my lifting routine though. Today I did back, biceps, and shoulders...very heavy, for reps of 6-8. I want to try to hit almost every muscle group twice a week, one heavy/power day, and one lighter day....by lighter I mean reps of 12ish. However, I will still only have 1 day of leg training since I am still sprinting. I loved lifting heavy today, and 6 reps is great for my ADD...by rep 6 I am bored and ready to move on. Ha. So it worked out great. Oh, and I was also able to go harder on my sprints today. My left leg is still hurting a little, but not nearly as bad as last week. Onward I roll...
Workout:
Wide grip pull-up 4 x 6
Seated cable row 4 x 6-8
Single arm lat pull-down 4 x 6 each
Seated BB shoulder press 4 x 6
Bent arm lateral raises 4 x 6-8
Standing EZ bar curls 4 x 6-8
Alternating DB curls 4 x 6 each
Sprints
Awesome workout, very spent by the end. Tomorrow will be legs and core...can't wait.
Getting back in gear this past week was tough....there's always sort of a "let down" after a big event...tired, mentally and physically, and just this sense of "ok, now what?" By Friday of last week I was ready for some rest and refocus. This week will be better.
Not much to elaborate on today...its late and I need to get in bed asap. If I have another morning like this morning I might have even less sympathy in the gym than I already do....very sobering thought for a lot of people...
Night!
Monday, April 11, 2011
Scrambled please...
I'm about 1 egg white away from going to the bathroom and laying my own...
12 egg whites today, some tilapia, chicken, and an ungodly amount of asparagus and spinach...welcome to peak week. I feel pretty weak, but mentally on point. Getting through today's workout was tougher than I expected because 20 pounds felt like 30, and 30 felt like 50, and the 35's felt like Aunt Bertha was sitting on my chest. Honestly, the entire experience was not very pleasant, but it is what it is.
I've had many clients/friends ask me how I'm doing today...let's "go there" shall we...
I'm nervous, excited, extremely tired, eager, focused, and dealing with all sorts of thoughts that I haven't quite sorted out just yet. Its been 5 years since I've stood on that particular stage, and I can vividly remember looking at the pictures afterward and being disappointed. I didn't work hard enough...I didn't want it bad enough. I was one place away from qualifying for nationals, and I knew that I didn't deserve that spot. I am bombarded with images from that last show...like it was my moment of "falling off the bike"...and now sometimes I fear going on stage and looking the exact same...not prepared...not to my potential...simply mediocre. Its not logical, I know, because I look so different, and so I acknowledge them and then move on. Because its not about being fearless, but how you respond to that fear that matters. It moves you in one direction or another...towards a greater sense of self and success or towards complacency and the mind-numbing thought of "what if". I saw this quote the other day and it really stuck with me, it said "Whatever you fear, go there." Here I go...
Chest/shoulders/sprints today....this will be my 6th week of sprint work...amazing my knee caps are still intact. Despite the fact that everything felt much heavier than I'd like, it was a good workout. Right now it is maintenance...just getting to Saturday feeling confident, hard, and ready.
Workout:
Incline DB press 4 x 10, drop set on 4th
Flat DB bench 3 x 10
DB flys 4 x 12, drop set on 4th
Push-ups to failure 2x
Seated BB shoulder press/ss lateral raises 4 x 12/15
Seated Arnold press/ss front raise partials 3 x 10/15
Sprints 25 minutes
The latest question in the Falcon house is when to start painting. Originally, I was thinking Thursday night...now I'm thinking Wednesday. I'm extremely pale right now, (I'm pretty sure I glow in the dark when I'm naked),...and so I'm thinking I might need at least 5 coats of paint...which takes F-O-R-E-V-E-R. Hell, we might as well start right now.
Alright, I've gotta cook dinner for the hubby....he's getting velveeta shells and cheese with ground turkey...that dish is like fatty-sex-goodness in your mouth. Why do I let him eat that? Because if he had to eat the eggs and asparagus that I just ate, the fine line of domestic violence might be crossed.
Have a wonderful night!! Moving forward....always moving forward...
12 egg whites today, some tilapia, chicken, and an ungodly amount of asparagus and spinach...welcome to peak week. I feel pretty weak, but mentally on point. Getting through today's workout was tougher than I expected because 20 pounds felt like 30, and 30 felt like 50, and the 35's felt like Aunt Bertha was sitting on my chest. Honestly, the entire experience was not very pleasant, but it is what it is.
I've had many clients/friends ask me how I'm doing today...let's "go there" shall we...
I'm nervous, excited, extremely tired, eager, focused, and dealing with all sorts of thoughts that I haven't quite sorted out just yet. Its been 5 years since I've stood on that particular stage, and I can vividly remember looking at the pictures afterward and being disappointed. I didn't work hard enough...I didn't want it bad enough. I was one place away from qualifying for nationals, and I knew that I didn't deserve that spot. I am bombarded with images from that last show...like it was my moment of "falling off the bike"...and now sometimes I fear going on stage and looking the exact same...not prepared...not to my potential...simply mediocre. Its not logical, I know, because I look so different, and so I acknowledge them and then move on. Because its not about being fearless, but how you respond to that fear that matters. It moves you in one direction or another...towards a greater sense of self and success or towards complacency and the mind-numbing thought of "what if". I saw this quote the other day and it really stuck with me, it said "Whatever you fear, go there." Here I go...
Chest/shoulders/sprints today....this will be my 6th week of sprint work...amazing my knee caps are still intact. Despite the fact that everything felt much heavier than I'd like, it was a good workout. Right now it is maintenance...just getting to Saturday feeling confident, hard, and ready.
Workout:
Incline DB press 4 x 10, drop set on 4th
Flat DB bench 3 x 10
DB flys 4 x 12, drop set on 4th
Push-ups to failure 2x
Seated BB shoulder press/ss lateral raises 4 x 12/15
Seated Arnold press/ss front raise partials 3 x 10/15
Sprints 25 minutes
The latest question in the Falcon house is when to start painting. Originally, I was thinking Thursday night...now I'm thinking Wednesday. I'm extremely pale right now, (I'm pretty sure I glow in the dark when I'm naked),...and so I'm thinking I might need at least 5 coats of paint...which takes F-O-R-E-V-E-R. Hell, we might as well start right now.
Alright, I've gotta cook dinner for the hubby....he's getting velveeta shells and cheese with ground turkey...that dish is like fatty-sex-goodness in your mouth. Why do I let him eat that? Because if he had to eat the eggs and asparagus that I just ate, the fine line of domestic violence might be crossed.
Have a wonderful night!! Moving forward....always moving forward...
Monday, April 4, 2011
Because duct tape is not clear...
Monday night already...wow. I honestly have more energy tonight than I normally do on a Monday evening. Part of it is because I made myself go to bed before 11 from Thursday night on...like I have anything going on after 11:00 anyway. I don't....and haven't for about 5 years now. Sad, but at 27 years old, I'm totally ok with that.
I went to a local competition this weekend to "get my mind right" if you will. The second I walked in I could smell the ProTan...ah yes, it was awesome. The lights, the stage, painted muscle-heads everywhere...like some freaky Avatar spin-off...it was great. At that moment I got chills...this is really it...I'm headed back to the stage. I sat off to the side by myself to take it all in and look at every competitor up and down like I was running my own security measure or something. There were some decent physiques there, but again, it was a small local show so it wasn't too competitive. One thing I kept noticing was lack of stage presence. Dear Lord, I know its nerve-racking, but there was this one chic who looked like she'd just witnessed murder...I honestly thought she was either going to have a heart attack or cry...or both. Hell, I almost cried...
I think for a lot of women who compete its simply about getting to the stage. Just to say they did it is a success in their mind. That's all well and good, but I'm just tad bit more competitive than that. Ha. Just a tad. Getting to the stage is good. Winning is better. I think I'm just wired that way. It always used to trip me out in high school when we would have team meetings for volleyball or softball, and there were always those few girls who would speak up and say "let's just all focus on having fun and enjoying the game". Blahhh...And its always the same people who bark about equal playing time. They sat the bench for a reason...and hopefully they "enjoyed the game" from there. Here's a thought...if we're winning while you're not playing, and the goal is to win, then let's not screw this up by putting you in the game. I'm a little harsh, I know....perhaps I'm not ready to coach little league just yet. Give me 5 minutes and I'll have a 7 year old crying and a pissed off mom yelling obscenities from the stands...
Down to business...
I was pumped for today. I was ready to hit the weights hard. I dropped my reps to lift for more strength today since I still have 2 weeks to go and my strength has been lacking....and it will help preserve muscle as I do one last calorie drop. My chest is going to be raw tomorrow. I was truly thrilled with how my weights went today and then it was time for sprints. I wanted to hit my legs pretty hard, so I warmed up for a few minutes and the went 15 seconds on, and 45 seconds off for 20 minutes...incline 7, then 8, then 9, and ending at 10 for the last 3. My heartrate stayed a little lower than normal, but my legs were taxed. I'll take it.
Workout:
Flat DB bench press 4 x 8
Inlcine DB press 3 x 8
Cable flys 3 x 8
Declined push-ups 2 x failure
Seated BB shoulder press (8x)/ss lateral raises (8x) 4 sets
Bent arm raises (10x)/front raises (10x) 3 sets
Sprints 25 minutes
I worked on my posing for about 15 minutes after sprints...trying to hold a good quad flex after that was a joke. I started cramping like a mad woman. Couple that with the callus' on my feet being squeezed into those shoes, and I was a mess. Just know that when you see me on stage, my feet are screaming, and I've got more glue holding that top to my breasts than you could imagine. Don't light a match within 10 feet of me...more specifically, my chest. Who knew A-cups could be a fire hazard??...
Its 9:00 and I need to be in bed ASAP. Leg day tomorrow....and I'm gonna go a little heavier...woohoo!! Get pumped. I'm more excited than I should be right now...I need a life.
And a quick note...I've been receiving the BEST emails, texts, and facebook messages from some of you about my show. Your encouragement means more than you know, and I am overwhelmed with gratitude! Training and contest prep gets lonely, exhausting, and beyond frustrating at times...and there have been numerous occasions when your words are in the back of my mind keeping me going. Thank you...I am blessed to be surrounded by so many amazing people :)
Have a lovely night....onward to Tuesday we roll...
I went to a local competition this weekend to "get my mind right" if you will. The second I walked in I could smell the ProTan...ah yes, it was awesome. The lights, the stage, painted muscle-heads everywhere...like some freaky Avatar spin-off...it was great. At that moment I got chills...this is really it...I'm headed back to the stage. I sat off to the side by myself to take it all in and look at every competitor up and down like I was running my own security measure or something. There were some decent physiques there, but again, it was a small local show so it wasn't too competitive. One thing I kept noticing was lack of stage presence. Dear Lord, I know its nerve-racking, but there was this one chic who looked like she'd just witnessed murder...I honestly thought she was either going to have a heart attack or cry...or both. Hell, I almost cried...
I think for a lot of women who compete its simply about getting to the stage. Just to say they did it is a success in their mind. That's all well and good, but I'm just tad bit more competitive than that. Ha. Just a tad. Getting to the stage is good. Winning is better. I think I'm just wired that way. It always used to trip me out in high school when we would have team meetings for volleyball or softball, and there were always those few girls who would speak up and say "let's just all focus on having fun and enjoying the game". Blahhh...And its always the same people who bark about equal playing time. They sat the bench for a reason...and hopefully they "enjoyed the game" from there. Here's a thought...if we're winning while you're not playing, and the goal is to win, then let's not screw this up by putting you in the game. I'm a little harsh, I know....perhaps I'm not ready to coach little league just yet. Give me 5 minutes and I'll have a 7 year old crying and a pissed off mom yelling obscenities from the stands...
Down to business...
I was pumped for today. I was ready to hit the weights hard. I dropped my reps to lift for more strength today since I still have 2 weeks to go and my strength has been lacking....and it will help preserve muscle as I do one last calorie drop. My chest is going to be raw tomorrow. I was truly thrilled with how my weights went today and then it was time for sprints. I wanted to hit my legs pretty hard, so I warmed up for a few minutes and the went 15 seconds on, and 45 seconds off for 20 minutes...incline 7, then 8, then 9, and ending at 10 for the last 3. My heartrate stayed a little lower than normal, but my legs were taxed. I'll take it.
Workout:
Flat DB bench press 4 x 8
Inlcine DB press 3 x 8
Cable flys 3 x 8
Declined push-ups 2 x failure
Seated BB shoulder press (8x)/ss lateral raises (8x) 4 sets
Bent arm raises (10x)/front raises (10x) 3 sets
Sprints 25 minutes
I worked on my posing for about 15 minutes after sprints...trying to hold a good quad flex after that was a joke. I started cramping like a mad woman. Couple that with the callus' on my feet being squeezed into those shoes, and I was a mess. Just know that when you see me on stage, my feet are screaming, and I've got more glue holding that top to my breasts than you could imagine. Don't light a match within 10 feet of me...more specifically, my chest. Who knew A-cups could be a fire hazard??...
Its 9:00 and I need to be in bed ASAP. Leg day tomorrow....and I'm gonna go a little heavier...woohoo!! Get pumped. I'm more excited than I should be right now...I need a life.
And a quick note...I've been receiving the BEST emails, texts, and facebook messages from some of you about my show. Your encouragement means more than you know, and I am overwhelmed with gratitude! Training and contest prep gets lonely, exhausting, and beyond frustrating at times...and there have been numerous occasions when your words are in the back of my mind keeping me going. Thank you...I am blessed to be surrounded by so many amazing people :)
Have a lovely night....onward to Tuesday we roll...
Monday, March 21, 2011
Duck, duck....
Oh Dear Lord it feels good to sit down...this is honestly the first time today I've sat down for more than 2 minutes. It was just back to back today and the only relief I got was when I went to the bathroom. By 3pm I was ready to fake a major colon blowout just to have some down time. Needless to say, my legs are pretty tired right now.
The weekend was good, but went by too fast. I remember waking up on Saturday morning thinking "holy crap, I only have 4 weeks!"...it was a moment of temporary anxiety. I did 45 minutes of moderate cardio that morning and then took yesterday off. I literally sat almost all afternoon in the recliner...my body needed it. Since I was completely inactive yesterday I truly struggled to even get in all my calories. I was hardly hungry...but I was forcing down chicken and asparagus like it was my job...
I was able to get in bed a little earlier last night so today wasn't such a punch in the face. I honestly felt a little off-focus going into my workout. I feel like these last few weeks are what my husband calls "the grind"...one day to the next...eat, sleep, train, repeat...and repeat...and repeat. While I love it, I'd be lying if I said it wasn't hard. Energy is low, and change is slow...tough combination...and the fact that that just rhymed is a little irritating, not gonna lie. Shocking that I never liked Mother Goose...its just a GOOSE...even if she had great rhymes, they crap everywhere...
SO...chest, shoulders, and sprints today. Had a great chest day and kept my volume higher than last week. Shoulders were tough, and still struggling with a hard flex on my left side, but overall solid workout.
Workout:
Incline DB press 4 x 10
Flat DB bench press 4 x 10
Cable flys 4 x 12
Wide push-ups to failure 2x
Standing BB shoulder press 4 x 12, drop set on #4
Bent arm lateral raise 4 x 15
Front DB raise with rotation 3 x 15
Treadmill sprints 25 min
My hamstrings are really taking a hit right now from all these sprints. They are tight, need to be stretched, and need someone to beat on them like a drum and have me crying for my mama. I'm thinking a massage this weekend...
Ok, I've got to make some dinner for the hubs...yes, I make 2 dinners. If he had to eat what I ate he certainly wouldn't be 215 pounds, and divorce papers might be on the counter in the morning. Its ok, I get it.
I am beyond tired right now...more to come tomorrow folks...GO HARD!
The weekend was good, but went by too fast. I remember waking up on Saturday morning thinking "holy crap, I only have 4 weeks!"...it was a moment of temporary anxiety. I did 45 minutes of moderate cardio that morning and then took yesterday off. I literally sat almost all afternoon in the recliner...my body needed it. Since I was completely inactive yesterday I truly struggled to even get in all my calories. I was hardly hungry...but I was forcing down chicken and asparagus like it was my job...
I was able to get in bed a little earlier last night so today wasn't such a punch in the face. I honestly felt a little off-focus going into my workout. I feel like these last few weeks are what my husband calls "the grind"...one day to the next...eat, sleep, train, repeat...and repeat...and repeat. While I love it, I'd be lying if I said it wasn't hard. Energy is low, and change is slow...tough combination...and the fact that that just rhymed is a little irritating, not gonna lie. Shocking that I never liked Mother Goose...its just a GOOSE...even if she had great rhymes, they crap everywhere...
SO...chest, shoulders, and sprints today. Had a great chest day and kept my volume higher than last week. Shoulders were tough, and still struggling with a hard flex on my left side, but overall solid workout.
Workout:
Incline DB press 4 x 10
Flat DB bench press 4 x 10
Cable flys 4 x 12
Wide push-ups to failure 2x
Standing BB shoulder press 4 x 12, drop set on #4
Bent arm lateral raise 4 x 15
Front DB raise with rotation 3 x 15
Treadmill sprints 25 min
My hamstrings are really taking a hit right now from all these sprints. They are tight, need to be stretched, and need someone to beat on them like a drum and have me crying for my mama. I'm thinking a massage this weekend...
Ok, I've got to make some dinner for the hubs...yes, I make 2 dinners. If he had to eat what I ate he certainly wouldn't be 215 pounds, and divorce papers might be on the counter in the morning. Its ok, I get it.
I am beyond tired right now...more to come tomorrow folks...GO HARD!
Monday, March 14, 2011
I got a feel'n...
Back to the work week.
It was a stressful start to the week...as my backup alarm went off 7 minutes late. Yeah, yeah 7 minutes...but because I am a CHRONICALLY scheduled person, I nearly flipped out. I don't think I calmed down until I got off the highway...I even caught myself yelling at a man only going 82 in the fast lane...which, apparently to me at 5:15 in the morning was too slow. Not even 6am and I was already being ridiculous...
I had trouble falling asleep last night...tossing and turning until 11:30...meaning that I only got 5 hours of sleep. Its amazing I didn't go nuts on anyone before 10am. Ready or not, I had a big workout coming...had to grab it by the horns and ride like a champ. Chest, shoulders, and sprints. I felt strong throughout my lifts, but the sprints were harder than I expected...probably because I couldn't feel my arms, and my legs were in complete rebellion of any type of running. How is that different than any other day, I don't know. Shoulder workout was just plain brutal after lifting chest. At one point I finished a set of lateral raises, dropped the weights, and just said "I hate you!"...haha...what a freak show. As if the weights A) had any control over moving themselves or inducing pain independent of ME , or B) could even hear me or remotely care what I thought at that moment. I'm slowly losing my mind.
Workout:
Flat DB bench press 4 x 10
DB flys 4 x 10
Incline DB press 4 x 10
Standing BB shoulder press 4 x 12
Seated bent arm lateral raises (10x)/ss lateral raises (8-10x) 4x
Front DB raises 4 x 15
Treadmill sprints 30 minutes
My strength has maintained pretty well, but much of it has simply been mind over matter. I am definitely more tired, especially from all the cardio, but it is what it is.
Today I was on a serious mission. I had to bump up my water intake. Its one of those things that can easily lag if I'm not careful...well, not today my friends. I'm sitting at roughly 115 oz of water for the day and my bladder is about to explode. After 8am it was pretty comical how often I had to go, so I started to keep count. A little over 12 hours at the gym today...27 trips to the bathroom. I wish I were kidding. I tell any guy with prostate issues to beat that. By round 15 I wanted a diaper. Good thing Brian isn't a tree-hugger because I killed some toilet paper today...oh wait... For those of you who don't know Brian, he would recycle his poo if he could. Which is fine and the world needs those people, just don't yell at me for not wearing recycled t-shirts....I recycle my beer cans...you're welcome.
On to a more serious part of my day.
I had a client come to me today after taking some time off. She was pretty upset and said that she simply lacked motivation. She felt as if she'd "fallen off the wagon" and just kept beating herself up over it. The truth is that she is an incredibly athletic woman, great runner, and strong....but somewhere along the way she got discouraged. I was totally caught off guard when she said she just felt like a failure in the gym because she struggled with the weights and felt like everything was hard. For a moment I was actually relieved....I just never put 2 and 2 together. She just had a total misconception of "success" and "failure" in the gym. I explained that struggling, yet completing a set with good form, is a GOOD thing...it needs to be hard, challenging, and push you to new limits. And as you get stronger, faster, more conditioned...guess what?...you make it harder. THAT is succeeding in the gym. Because you're ultimately competing against yourself...your weaknesses, and complacency we often find in our strengths simply because they are our strengths.
And as far as lack of motivation? Sometimes you just got to DO. Feelings come and go. Heck, if we only did what we felt like doing all the time, we'd drink more, go to church less, and probably be fired from our jobs for giving people a piece of our mind. Sometimes action will breed the feeling. Its a delicate balance....mentally we push ourselves physically,...and physically we boost ourselves mentally....back and forth. I think the key is knowing that everyday will be a little different and we have to adjust accordingly, yet approach it with the same confidence in our ability to be better than we were the day before. And the truth is, we are able.
Alright folks, I've written a book and my arthritis is screaming....early bedtime and then on to Tuesday...
Face tomorrow boldly!
It was a stressful start to the week...as my backup alarm went off 7 minutes late. Yeah, yeah 7 minutes...but because I am a CHRONICALLY scheduled person, I nearly flipped out. I don't think I calmed down until I got off the highway...I even caught myself yelling at a man only going 82 in the fast lane...which, apparently to me at 5:15 in the morning was too slow. Not even 6am and I was already being ridiculous...
I had trouble falling asleep last night...tossing and turning until 11:30...meaning that I only got 5 hours of sleep. Its amazing I didn't go nuts on anyone before 10am. Ready or not, I had a big workout coming...had to grab it by the horns and ride like a champ. Chest, shoulders, and sprints. I felt strong throughout my lifts, but the sprints were harder than I expected...probably because I couldn't feel my arms, and my legs were in complete rebellion of any type of running. How is that different than any other day, I don't know. Shoulder workout was just plain brutal after lifting chest. At one point I finished a set of lateral raises, dropped the weights, and just said "I hate you!"...haha...what a freak show. As if the weights A) had any control over moving themselves or inducing pain independent of ME , or B) could even hear me or remotely care what I thought at that moment. I'm slowly losing my mind.
Workout:
Flat DB bench press 4 x 10
DB flys 4 x 10
Incline DB press 4 x 10
Standing BB shoulder press 4 x 12
Seated bent arm lateral raises (10x)/ss lateral raises (8-10x) 4x
Front DB raises 4 x 15
Treadmill sprints 30 minutes
My strength has maintained pretty well, but much of it has simply been mind over matter. I am definitely more tired, especially from all the cardio, but it is what it is.
Today I was on a serious mission. I had to bump up my water intake. Its one of those things that can easily lag if I'm not careful...well, not today my friends. I'm sitting at roughly 115 oz of water for the day and my bladder is about to explode. After 8am it was pretty comical how often I had to go, so I started to keep count. A little over 12 hours at the gym today...27 trips to the bathroom. I wish I were kidding. I tell any guy with prostate issues to beat that. By round 15 I wanted a diaper. Good thing Brian isn't a tree-hugger because I killed some toilet paper today...oh wait... For those of you who don't know Brian, he would recycle his poo if he could. Which is fine and the world needs those people, just don't yell at me for not wearing recycled t-shirts....I recycle my beer cans...you're welcome.
On to a more serious part of my day.
I had a client come to me today after taking some time off. She was pretty upset and said that she simply lacked motivation. She felt as if she'd "fallen off the wagon" and just kept beating herself up over it. The truth is that she is an incredibly athletic woman, great runner, and strong....but somewhere along the way she got discouraged. I was totally caught off guard when she said she just felt like a failure in the gym because she struggled with the weights and felt like everything was hard. For a moment I was actually relieved....I just never put 2 and 2 together. She just had a total misconception of "success" and "failure" in the gym. I explained that struggling, yet completing a set with good form, is a GOOD thing...it needs to be hard, challenging, and push you to new limits. And as you get stronger, faster, more conditioned...guess what?...you make it harder. THAT is succeeding in the gym. Because you're ultimately competing against yourself...your weaknesses, and complacency we often find in our strengths simply because they are our strengths.
And as far as lack of motivation? Sometimes you just got to DO. Feelings come and go. Heck, if we only did what we felt like doing all the time, we'd drink more, go to church less, and probably be fired from our jobs for giving people a piece of our mind. Sometimes action will breed the feeling. Its a delicate balance....mentally we push ourselves physically,...and physically we boost ourselves mentally....back and forth. I think the key is knowing that everyday will be a little different and we have to adjust accordingly, yet approach it with the same confidence in our ability to be better than we were the day before. And the truth is, we are able.
Alright folks, I've written a book and my arthritis is screaming....early bedtime and then on to Tuesday...
Face tomorrow boldly!
Monday, March 7, 2011
Stacked
Into 6 weeks out and I'd be lying if I said I wasn't nervous, excited, tired, a little emotional, and the list goes on...
At this point, the diet will tighten up a little more, I will transition to more high intensity cardio, and then bump up my steady-state cardio time...for the sake of everyone, don't let me near anything sharp over the next few weeks...
The weekend was good. I was able to get in moderate cardio both days for 45 minutes. Saturday felt better than Sunday, that's for sure. I was glad to get it over with early though so I could enjoy the rest of my day. I needed some time for myself so I went for some retail-therapy. Buying clothes is always a trip because my measurements are not exactly your standard female. I tried on a couple of shirts that looked like a defensive back squeezed into a piece of cotton and was about to drill someone. Needless to say, my shoulders cause some "issues" when buying tops. The best moment came when I was in the dressing room at Target and because of their efforts to put as many mirrors in one room at a time, I was able to get a full-rear shot. There, in Target, I discovered a flaw on my backside. I know, I was shocked too. Kidding,..but seriously, my right cheek is bigger than my left. How exactly does that happen?! I nearly lost it, and then all of a sudden a young teenage girl starts freaking out in the room next to me because she didn't want her mom to see her change clothes. So between my ass-anxiety, and wanting to tell miss princess that it wasn't too long ago that her mom wiped crap from her rear and she should get over her mom seeing her in a bra, the dressing rooms at Target were well stocked with entertainment. What a day...
Today's been a great day thus far. I was a little tired headed into my workout, but knew I couldn't focus on that. I really tried to stay more engaged with each lift, each rep, and not let outside thoughts/worries invade my training. Its hard to do, but I wish more clients understood the importance of leaving everything at the door. Training should be pure. No worries, no emotion, just every ounce of drive and focus you've got to physically push to the next level. Today's training was just that...it was heavy, but everything seemed to just flow...even the sprints...I was pleased.
Workout:
Incline DB press 4 x 10
Flat DB press 4 x 10
DB flys (10x)/ss push-ups to failure 4 sets
Seated BB shoulder press 4 x 10-12
Seated lateral raises 4 x 10
Front raises (10x)/ss plate rotations to failure 3 sets
Treadmill sprints - tabata style 25 minutes
I spent some time this weekend going through pictures from the Arnold Classic. Its one of the biggest professional shows in the US, and includes bodybuilding, figure, fitness, and now bikini divisions. The top placers set a standard that trickles down to the state level. So, its important to see what judges are looking for at that level...as far as shape, muscularity, etc...especially since Figure has changed so much over the last 10 years. Here is Nicole Wilkins-Lee. She placed first in figure...looks a lot softer than Monica Brandt and Jenny Lynn did a few years back when they used to dominate the stage. Believe it or not, she is well over 140 pounds....solid as a rock though. She looks great.
Well, on to the afternoon,...few clients and then home for some much needed rest. Go hard...rest later...
At this point, the diet will tighten up a little more, I will transition to more high intensity cardio, and then bump up my steady-state cardio time...for the sake of everyone, don't let me near anything sharp over the next few weeks...
The weekend was good. I was able to get in moderate cardio both days for 45 minutes. Saturday felt better than Sunday, that's for sure. I was glad to get it over with early though so I could enjoy the rest of my day. I needed some time for myself so I went for some retail-therapy. Buying clothes is always a trip because my measurements are not exactly your standard female. I tried on a couple of shirts that looked like a defensive back squeezed into a piece of cotton and was about to drill someone. Needless to say, my shoulders cause some "issues" when buying tops. The best moment came when I was in the dressing room at Target and because of their efforts to put as many mirrors in one room at a time, I was able to get a full-rear shot. There, in Target, I discovered a flaw on my backside. I know, I was shocked too. Kidding,..but seriously, my right cheek is bigger than my left. How exactly does that happen?! I nearly lost it, and then all of a sudden a young teenage girl starts freaking out in the room next to me because she didn't want her mom to see her change clothes. So between my ass-anxiety, and wanting to tell miss princess that it wasn't too long ago that her mom wiped crap from her rear and she should get over her mom seeing her in a bra, the dressing rooms at Target were well stocked with entertainment. What a day...
Today's been a great day thus far. I was a little tired headed into my workout, but knew I couldn't focus on that. I really tried to stay more engaged with each lift, each rep, and not let outside thoughts/worries invade my training. Its hard to do, but I wish more clients understood the importance of leaving everything at the door. Training should be pure. No worries, no emotion, just every ounce of drive and focus you've got to physically push to the next level. Today's training was just that...it was heavy, but everything seemed to just flow...even the sprints...I was pleased.
Workout:
Incline DB press 4 x 10
Flat DB press 4 x 10
DB flys (10x)/ss push-ups to failure 4 sets
Seated BB shoulder press 4 x 10-12
Seated lateral raises 4 x 10
Front raises (10x)/ss plate rotations to failure 3 sets
Treadmill sprints - tabata style 25 minutes
I spent some time this weekend going through pictures from the Arnold Classic. Its one of the biggest professional shows in the US, and includes bodybuilding, figure, fitness, and now bikini divisions. The top placers set a standard that trickles down to the state level. So, its important to see what judges are looking for at that level...as far as shape, muscularity, etc...especially since Figure has changed so much over the last 10 years. Here is Nicole Wilkins-Lee. She placed first in figure...looks a lot softer than Monica Brandt and Jenny Lynn did a few years back when they used to dominate the stage. Believe it or not, she is well over 140 pounds....solid as a rock though. She looks great.
Well, on to the afternoon,...few clients and then home for some much needed rest. Go hard...rest later...
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