Thursday, August 29, 2013

Arm Hell

Last night was my first heavy arm workout, I did it with David.  As usual we had a great workout, it was so intense, and he kept making me laugh during the plate holds.  If I wasn't holding a 35lb plate I probably would slap him for making me laugh during that ;)

I know my energy level is going to be dropping a bit with my decrease in carbs and increase in cardio, sleep is going to be very important.  For some reason sleep didn't come last night, you know when you lay there telling yourself you need to go to sleep?  Yeah, that was me.  No morning workout today as I think I maybe got two hours of sleep.  I feel exhausted today and will not be doing cardio on my lunch hour.  Instead I am going to a store here that hopefully still has chicken breast on sale and they didn't run out, I live an exciting life I know, always on the lookout for chicken breast on sale :)

We'll see about tonight, I'm supposed to do shoulders.  I've gotten very good at listening to my body though and if the energy doesn't increase after eating a lot of protein today I may take tonight off.

Here is last nights workout:

Wide Grip Standing Barbell Curl
30lb x 10 reps, 5 sets

Incline Skull Crushers
30lb x 10 reps, 5 sets

EZ Bar Close Grip Preacher Curl
45lb x 10 reps, 5 sets

Rope Tricep Extensions
35lb x 10 reps, 2 sets
37.5lb x 10 reps, 3 sets

Hammer Curls
15lb x 10 reps, 5 sets

Straight Bar Tricep Extensions
30lb x 10 reps, 5 sets

Concentration Curls on Stability Ball
15lb x 20 reps, 5 sets

Split Handle Cable Tricep ExtensionsB
15lb x 10 reps, 5 sets

Static Plate Hold
35lb plate held for 45 sec, 3 sets

Tricep Dips with Feet on Stability Ball
25lb plate in lap x 17 reps, 3 sets

Then I did abs, 25 each, crunchy frogs, leg lifts, oblique crunches, bent knee crunches, pulse ups, oblique bridges, cross legged sit ups, 10 dreya rolls.  I will be increasing my abs by doing another set of them, but last night I was just too dang tired!

Wednesday, August 28, 2013

7 Weeks, LEGS!

Oh my goodness, so actually the competition is 6.5 weeks away today!  We took my body fat on Saturday and it went down to 14.6%, yay!!!  I had a cheat meal on Saturday, that will be my last one.  The diet will be pretty plain and not exciting in any way from here on out.

I'm not looking forward to it but then again I am, to know exactly what I need to eat each day will be helpful.  This will be a true test of my will power, I really, really want my body fat to be about 9% - 10% for the competition.  I know that is going to be tough and take a whole lot of discipline with my diet and making sure I get my cardio workouts in.

Speaking of cardio, I know the step mill is a great workout, it is intense and a really good one for the glutes and legs.  Last night I did an intense leg workout and then 25 minutes on the step mill.  HOLY CRAP.  I did intervals on the step mill, level 15 for the high interval and level 7 for the low interval, it only goes up to level 20 but there was no way I could go about level 15 with my legs already so tired.  

I was sweating my ass off, so gross, I really hate how much I sweat.  When I was lifting there was a woman in the gym, full makeup, hair done and so much perfume that I felt like I could taste it when she was by me.  It was horrid.  Besides choking on perfume for most of my lifting work out it was a great workout.  I can get so low on my squats now, I've been stretching more and that is helping a lot.  I know I could actually let my butt touch the floor and get back up if I wanted to, but I don't have to go quite that low ;)

We're heading into the final stretch, I should be seeing changes in my body weekly, like more muscle tone, my abs showing more.  I can tell a difference in my legs, finally :)

I still have moments when I think I look just like I always have, I've had a couple moments wondering if I should continue on with this.  It is so hard to not have self doubt, but with the wonderful people around me they help bring me out of those darker moments.  Last night I did video of my sister Mindy and some of the cast of Rocky Horror Picture Show (how cool that she is going to be in the production here!), anyway as I stood in the back taking video I did notice my muscles in the tank top I was wearing.  My arms looked pretty defined, it made me feel good and know that the hard work is paying off.

I do have to remind myself that I am doing this competition for ME, it is a goal I've always dreamed of and no matter what I'm going to have fun and enjoy my moment!

Bodybuilding.com changed the workout tracker, it doesn't copy right on here so I'll just type out what I did :)

Seated Leg Curls
70lbs x 12 reps, 5 sets

Seated Calf Raise
90lbs x 15 reps, 1 set
115lbs x 10 reps, 4 sets

Front Barbell Squat
40lbs x 12 reps, 5 sets

Back Extensions
25lb plate x 12 reps, 5 sets

Barbell Deadlift
60lbs x 12 reps, 5 sets

Step Ups Holding Plates
35lb plate in each hand x 6 step ups each leg, 5 sets

And of course ended it with my killer 25 minute step mill cardio :)

Thursday, August 22, 2013

3 Workouts in 18 Hours

I did abs and legs last night with David, I really killed my legs.  Added weight to a few things, man my glutes are feeling it today doing front squats with a 30lb barbell instead of a 20lb one!

My abs are coming along, I can feel each muscle, still not super toned but I'm getting there.  I can't wait until more of the body fat is gone and you can see them better :)

This morning I lifted chest and shoulders, I was feeling kind of tired but I pushed through really fast again somehow, it was a great workout!  

Then I did an elliptical HIIT workout on my lunch hour again, holy crap, after doing legs yesterday and then that, I hope I will be able to walk!  I'm feeling like I need my legs and glutes to come along a bit faster, I really need to start getting in some sprints, no excuses!  Hopefully I can find time Saturday morning for some hill sprints by my house :)

Workout Log Details

1

Seated Leg Curl

8.0

EXERCISE DETAILS:

SET 01

 55 Lbs. x 15
Rest Between Sets 0 min 15 sec

SET 02

 55 Lbs. x 15
Rest Between Sets 0 min 15 sec

SET 03

 55 Lbs. x 15
Rest Between Sets 0 min 15 sec

SET 04

 55 Lbs. x 15
edit
total weight: 3,300 Lbs.
total reps: 60

PROGRESS:

Rest Between Exercises 0 min 45 sec
2

Seated Calf Raise

8.8

EXERCISE DETAILS:

SET 01

 70 Lbs. x 15
Rest Between Sets 0 min 15 sec

SET 02

 70 Lbs. x 15
Rest Between Sets 0 min 15 sec

SET 03

 70 Lbs. x 15
Rest Between Sets 0 min 15 sec

SET 04

 70 Lbs. x 15
edit
total weight: 4,200 Lbs.
total reps: 60

PROGRESS:

Rest Between Exercises 0 min 45 sec
3

Front Barbell Squat

8.9

EXERCISE DETAILS:

SET 01

 30 Lbs. x 13
Rest Between Sets 0 min 15 sec

SET 02

 30 Lbs. x 13
Rest Between Sets 0 min 15 sec

SET 03

 30 Lbs. x 12
Rest Between Sets 0 min 15 sec

SET 04

 30 Lbs. x 12
edit
total weight: 1,500 Lbs.
total reps: 50

PROGRESS:

MAY '13SEP '13JAN '14010203040
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
43 Lbs. Aug 21, 2013
Rest Between Exercises 0 min 45 sec
4

Hyperextensions (Back Extensions)

9.2

EXERCISE DETAILS:

SET 01

 17
Rest Between Sets 0 min 15 sec

SET 02

 15
Rest Between Sets 0 min 15 sec

SET 03

 15
Rest Between Sets 0 min 15 sec

SET 04

 15
edit
total weight: 0 Lbs.
total reps: 62
Rest Between Exercises 0 min 45 sec
5

Barbell Deadlift

9.5

EXERCISE DETAILS:

SET 01

 55 Lbs. x 15
Rest Between Sets 0 min 15 sec

SET 02

 55 Lbs. x 15
Rest Between Sets 0 min 15 sec

SET 03

 55 Lbs. x 13
Rest Between Sets 0 min 15 sec

SET 04

 55 Lbs. x 13
edit
total weight: 3,080 Lbs.
total reps: 56

PROGRESS:

Rest Between Exercises 0 min 45 sec
6

Calf Press On The Leg Press Machine

8.7

EXERCISE DETAILS:

SET 01

 95 Lbs. x 30
Rest Between Sets 0 min 15 sec

SET 02

 95 Lbs. x 30
Rest Between Sets 0 min 15 sec

SET 03

 95 Lbs. x 30
Rest Between Sets 0 min 15 sec

SET 04

 95 Lbs. x 30
edit
total weight: 11,400 Lbs.
total reps: 120

PROGRESS:

Rest Between Exercises 0 min 45 sec
7

Barbell Lunge

9.2

EXERCISE DETAILS:

SET 01

 30 Lbs. x 30
Rest Between Sets 0 min 15 sec

SET 02

 30 Lbs. x 24
Rest Between Sets 0 min 15 sec

SET 03

 30 Lbs. x 24
Rest Between Sets 0 min 15 sec

SET 04

 30 Lbs. x 24
edit
total weight: 3,060 Lbs.
total reps: 102

PROGRESS:

Rest Between Exercises 0 min 45 sec
8

Leg Extensions

8.7

EXERCISE DETAILS:

SET 01

 40 Lbs. x 16
Rest Between Sets 0 min 15 sec

SET 02

 40 Lbs. x 16
Rest Between Sets 0 min 15 sec

SET 03

 40 Lbs. x 16
Rest Between Sets 0 min 15 sec

SET 04

 40 Lbs. x 16
edit
total weight: 2,560 Lbs.
total reps: 64

PROGRESS:

Rest Between Exercises 0 min 45 sec
9

Calf Press On The Leg Press Machine

8.7

EXERCISE DETAILS:

SET 01

 95 Lbs. x 20
Rest Between Sets 0 min 15 sec

SET 02

 95 Lbs. x 20
Rest Between Sets 0 min 15 sec

SET 03

 95 Lbs. x 20
Rest Between Sets 0 min 15 sec

SET 04

 95 Lbs. x 20
edit
total weight: 7,600 Lbs.
total reps: 80

PROGRESS:

Rest Between Exercises 0 min 45 sec
10

Butt Lift (Bridge)

9.1

EXERCISE DETAILS:

SET 01

 20
Rest Between Sets 0 min 15 sec

SET 02

 20
Rest Between Sets 0 min 15 sec

SET 03

 20
Rest Between Sets 0 min 15 sec

SET 04

 20
edit
total weight: 0 Lbs.
total reps: 80