tag:blogger.com,1999:blog-91927289966149244172024-02-08T03:45:01.945-08:00My Body Building JourneyThe road to my first Body Building Competition.Lisahttp://www.blogger.com/profile/13084928889374174128noreply@blogger.comBlogger18125tag:blogger.com,1999:blog-9192728996614924417.post-48589106552040080852009-01-27T07:29:00.000-08:002009-01-27T08:04:07.695-08:00Workout for week of 1/26/2009I haven't posted in a while mainly because I've been tired as well as trying to keep all the other balls I have in the air, actually in the air. I had my first posing practice this last Saturday and needless to say it was exhausting and I have A LOT to learn. There's posing practice every Saturday now for the foreseeable future.<br /><br />I have my new workout for this week. It looks intense but not as long each night as last weeks. The feedback I got from the trainers is that I'm doing a good job and to do more reps on legs than weight. So that is what I'm going to do! I missed Monday's workout due to a prescribed rest day by Joe. So, here's the workout for this week:<br /><strong><span style="font-size:130%;"></span></strong><br /><strong><span style="font-size:130%;">Monday<br /></span>Legs, 4 sets, 8 - 10 reps</strong><br />Leg Extensions<br />Lying Leg Curls<br />Squats (free weight)<br />1-Leg Leg Press<br />Deadlifts (free weight)<br />Standing Lunges w/ Bar<br /><p><strong>Triceps, 4 sets, 8 - 10 reps<br /></strong>Close Grip Bench w/ Smith<br />Weighted Bench Dips<br />2 Arm Overhead Extensions<br />Nosebusters w/ straight bar</p><p><strong>Calves, 4 sets, as many as you can do<br /></strong>2-Foot Calf Raise on Leg Press<br />2-Foot Calf Raise on Reverse Hack Squat<br />Standing Calf Raises on Smith w/step</p><p><strong><span style="font-size:130%;">Tuesday<br /></span>Chest, 4 sets, 6 - 10 reps<br /></strong>Incline Bench Press on Smith<br />Incline DB Press<br />Incline Flys<br />Pullovers<br />Pushups on Rings</p><p><strong>Biceps, 4 sets, 6 - 10 reps<br /></strong>2-Arm Standing Cable Curls w/ Short EZ Curl Bar<br />Preacher Curls<br />2-Arm Standing Cable Curls w/ Rope<br />Alternating Standing DB Curls</p><p><strong>Abs, 4 sets, as many as you can do<br /></strong>Bicycles w/ Center Crunch (slow & controlled)<br />Reverse Crunches on Incline<br />In/Up/Down 2 & Reverse<br />Hanging Leg Raises 10/5/10<br />Straight Rope Crunch Downs<br />Decline Bench with Weight from top<br />Oblique Crunch on Bosu<br />Bar Leg Lifts (use min 65lbs to 135lbs)</p><p><strong><span style="font-size:130%;">Wednesday<br /></span>Back, 4 sets, 6 - 10 reps<br /></strong>Wide Grip Pullups<br />Close Grip Seated Rows<br />Wide Grip Pulldowns<br />Rope Pulls - go up in plates each set<br />Bent Over Rows on Smith</p><p><strong>Shoulders, 4 sets, 8 - 10 reps<br /></strong>Military Press on Smith<br />2-Arm DB Front Raises<br />2-Arm Bent Over Cable Flys<br />Behind the Back Shrugs on DL machine</p><p><strong><span style="font-size:130%;">Thursday<br /></span>Legs, 4 sets, 15 - 20 reps<br /></strong>Stretch<br />Walking Lunges w/ DB<br />Verticle Leg Press on Smith<br />Squats (free weights)<br />Deadlifts on Smith<br />Leg Extensions, 3 drop sets, 4 sets<br />Lying Leg Curls, 3 drop sets, 4 sets</p><p><strong>Triceps, 4 sets, 8 - 10 reps<br /></strong>Weighted Bench Dips<br />Cable Pushdowns w/ Short Straight Bar<br />Noesbusters<br />Close Grip Bench Press</p><p><strong>Calves, 4 sets, as many as you can do<br /></strong>2-Foot Calf Raise on Leg Press<br />2-Foot Calf Raise on Reverse Hack Squat<br />Standing Calf Raises on Smith w/step</p><p><strong><span style="font-size:130%;">Friday<br /></span>Chest, 4 sets, 8 - 10 reps<br /></strong>Flat Bench Press on Smith<br />Flat Bench DB Press<br />Flat Bench Flys<br />Decline DB Press<br />Pullovers<br />Pushups</p><p><strong>Biceps, 4 sets, 8 - 10 reps<br /></strong>2-Arm Spider Curls<br />Preacher Curls w/ EZ Curl Bar<br />Standing Straight Bar Curls<br />Alternating Standing DB Curls<br />Double Bicep Curls, 4 sets, 8 reps</p><p><strong>Abs, 4 sets, as many as you can do<br /></strong>Bicycles w/ Center Crunch (slow & controlled)<br />Reverse Crunches on Incline<br />In/Up/Down 2 & Reverse<br />Hanging Leg Raises 10/5/10<br />Straight Rope Crunch Downs<br />Decline Bench with Weight from top<br />Oblique Crunch on Bosu<br />Bar Leg Lifts (use min 65lbs to 135lbs)</p><p><strong><span style="font-size:130%;">Saturday<br /></span>Back, 4 sets, 6 - 10 reps<br /></strong>Pullups (alternate close & wide grips on each set, 4 sets 10 reps)<br />T-Bar Rows, 4 sets, 6 - 10 reps<br />Wide Grip Pulldowns, 4 sets, 6 - 10 reps<br />Rope Pulls, length of gym, 4 sets<br />1-Arm Seated Cable Rows, 4 sets, 8 - 10 reps</p><p><strong>Shoulders, 4 sets, 8 - 10 reps<br /></strong>2-Arm Seated DB Overhead Press<br />Rear Delt Machine<br />Cable Front Raises<br />2-Arm DB Side Lateral Raises</p><p><strong>Calves, 4 sets, as many as you can do<br /></strong>Standing Calf Raises on Smith w/step<br />2-Foot Calf Raise on Reverse Hack Squat<br />2-Foot Calf Raise on Leg Press</p>Lisahttp://www.blogger.com/profile/13084928889374174128noreply@blogger.com2tag:blogger.com,1999:blog-9192728996614924417.post-88264153816688061952009-01-21T08:54:00.000-08:002009-01-21T09:09:40.971-08:00My Workout for the Week of 1/19 thru 1/26Ok. Following is the workout I received on Monday from my trainers. I got to the gym around 7:30 and started the Monday workout. I didn't get done until 10:00! AND I didn't even do all the sets on a couple of the exercises (the 1-leg squats and the step-ups)! I was dying and sweating profusely! I did last night's workout (Tuesday) and it took almost 2 hours to complete.<br /><br />I don't know how I'm going to finish tonight's workout when I only have an hour to do it. This is how it is going to be, though, until the summer on Wednesdays with Aimee having her music lessons from 8 to 9 and having to go to Fitness 19 rather than to the House of Payne. I talked with the trainer that developed the workout and I will need to superset and possibly cut some sets to get it all in. Supersetting will be interesting at Fitness 19 because there are machine hogs there. Oh well, all I can do is my best to get it done.<br /><br />It looks like I'm going to have to allot at least 2 hours to each of these workouts which isn't going to make my BF very happy but, oh well! I have goals and I don't plan to just place, I PLAN TO WIN!<br /><strong><span style="font-size:130%;"></span></strong><br /><strong><span style="font-size:130%;">Monday</span></strong><br /><strong>Legs - 4 sets, 10 reps</strong><br /><ul><li>Leg Extensions - super set with curls</li><li>Leg Curls</li><li>Squats</li><li>Leg Press</li><li>Deadlifts w/ Bar</li><li>1-Leg Squats</li><li>Lunges w/ Bar</li><li>Press backs on Multi-Hip machine</li><li>1 Leg Pushdowns</li><li>Weighted Step-Ups</li></ul><br /><strong>Triceps - 4 sets, 10 reps</strong><br /><ul><li>Close-Grip Bench Press</li><li>Nosebreakers</li><li>French Curls</li><li>Triceps Cable Pushdowns</li></ul><br /><strong>Calves - 5 sets, as many reps as possible</strong><br /><ul><li>Leg Press Machine (toes straight, in & out)</li><li>Standing Calf Raises on Step - Smith (toes straight, in & out)</li><li>Rear Facing Hack Squat on 2x4's (toes straight, in & out)</li></ul><br /><strong><span style="font-size:130%;">Tuesday</span></strong><br /><strong>Back - 4 sets, 10 reps</strong><br /><ul><li>Wide Grip Pullups</li><li>Close Grip Pulldowns</li><li>T-Bar Rows</li><li>1 Arm DB Rows</li><li>Wide Grip Seated Cable Rows</li><li>Wide Grip Pronated Pulldowns</li></ul><br /><strong>Shoulders - 4 sets, 10 reps</strong><br /><ul><li>2 Arm Overhead DB Presses</li><li>2 Arm Bar Front Raises</li><li>Rear Delt on Pec Deck</li><li>2 Arm DB Lateral Raises</li><li>2 Arm Bent Over DB Flys</li></ul><br /><strong>Abs - 4 sets, as many as possible</strong><br /><ul><li>Oblique Crunches on BOSU</li><li>Hanging Straight Leg Lifts</li><li>Ab Wheel</li><li>Ball Crunches</li></ul><br /><strong><span style="font-size:130%;">Wednesday</span></strong><br /><strong>Chest - 4 sets, 10 reps</strong><br /><ul><li>Flat Bench DB Presses</li><li>Incline Bench Presses on Smith</li><li>Pullovers</li><li>Incline DB Presses - superset w/ pushups</li><li>Decline DB Presses - superset w/ pushups</li><li>Ring Pushups</li></ul><br /><strong>Biceps - 4 sets, 10 reps</strong><br /><ul><li>Wide Grip Straight Bar Curls</li><li>Close Grip Preacher Curls - EZ Bar</li><li>Alternating DB Curls</li><li>2 Arm Concentrated Cable Curls</li></ul><br /><strong><span style="font-size:130%;">Thursday</span></strong><br /><strong>Legs - 4 sets, 10 reps</strong><br /><ul><li>Weighted Walking Lunges</li><li>1-Leg SquatsDB Deadlifts</li><li>Vertical Leg Press on Smith</li><li>SquatsLying Leg Curls - drop sets 2 - 3</li><li>Leg Extensions - drop sets 2 - 3</li></ul><br /><strong>Triceps - 4 sets, 10 reps</strong><br /><ul><li>Tricep Cable Pushdowns - short straight bar</li><li>Dips</li><li>Nosebreakers w/ EZ Curl Bar</li><li>Close-Grip Bench Press - Smith - drop sets 2 - 3</li></ul><br /><strong>Calves - 5 sets, as many reps as possible</strong><br /><ul><li>Leg Press Machine (toes straight, in & out)</li><li>Standing Calf Raises on Step - Smith (toes straight, in & out)</li><li>Rear Facing Hack Squat on 2x4's (toes straight, in & out)</li></ul><br /><strong><span style="font-size:130%;">Friday</span></strong><br /><strong>Back - 4 sets, 10 reps</strong><br /><ul><li>Wide Grip Pullups</li><li>1 Arm DB Rows</li><li>Wide Grip Pulldowns - superset w/ horiz. Pullups</li><li>Bent Over Rows - superset w/ horiz. Pullups</li><li>Close Grip Seated Cable Rows - drop sets 2 - 3</li></ul><br /><strong>Shoulders - 4 sets, 10 reps</strong><br /><ul><li>2 Arm DB Lateral Raises</li><li>1 Arm Bent Over Cable Flys</li><li>Alternating DB Front Raises</li><li>Front Military Press - Smith - drop sets 2 - 4</li><li>Behind the Back Upright Rows - Smith</li></ul><br /><strong>Abs - 4 sets, as many as possible</strong><br /><ul><li>Oblique Crunches on BOSU</li><li>Hanging Straight Leg Lifts</li><li>Ab Wheel</li><li>Ball Crunches</li></ul><br /><strong><span style="font-size:130%;">Saturday</span></strong><br /><strong>Chest - 4 sets, 10 reps</strong><br /><ul><li>Decline DB Presses</li><li>Incline Bench Presses on Smith</li><li>Incline Bench Cable Flys</li><li>Pullovers</li><li>Flat Bench DB Presses - drop sets 2 - 4</li></ul><br /><strong>Biceps - 4 sets, 10 reps</strong><br /><ul><li>1 Arm DB Spider Curls</li><li>Seated Alternating DB Curls</li><li>Preacher Curls - EZ Bar</li><li>Straight Bar Curls - drop sets 2 - 4 </li></ul>Lisahttp://www.blogger.com/profile/13084928889374174128noreply@blogger.com1tag:blogger.com,1999:blog-9192728996614924417.post-18344715365462112752009-01-17T20:24:00.000-08:002009-01-17T20:38:02.021-08:00Uhm, OUCH!I haven't posted in a while because it was getting repetitious and I didn't want to just keep posting the same thing over and over. I got all 6 workouts in and ate 100% clean this week. I took a rest day yesterday and drove up to and back from Chattanooga to do the kid swap with the ex. I did really good on the eating too. Aimee likes to get snacks on the way up at the rest stop and I wasn't even tempted to get something too!<br /><br />I was supposed to workout with Michelle today because Joe is working (flight attendant) and get my new workout. BUT... They did a switcheroo on me today. I didn't have Michelle, I got Steve. And I am going to be SOOOOO SORE!<br /><br />Following is the workout I did today:<br /><br />Superset of leg extensions & leg curls, 3 sets x 20 reps. 60#, 70#, 80# on the extensions, 50#, 60#, 70# on the curls.<br /><br />3 sets of walking lunges for about 50 feet (length of parking lot) with sprints to get back to the start<br /><br />3 sets of walking backwards pulling 90# on a rope<br /><br />3 sets x 10 of dumbbell dealifts standing on a bench (so I can extend the weight further), 35# DB, 45# DB & 55# DB.<br /><br />4 sets x 10 reps of leg presses, 420#, 600#, 600#<br /><br />4 sets, body weight, ATG squats, 12 reps, 16 reps, 20 reps and 24 reps.<br />Steve frickin' killed me!<br /><br />I didn't get my new workout today because everyone prepping for a comp is getting the same thing and it starts on Monday. So tomorrow is going to be another "rest" day as far as weights are concerned - I'm told that Monday will be legs again. I will do some light cardio instead to ease some of the stiffness that I'm ALREADY FEELING! Sheesh! LOVE IT!<br /><br />I'm supposed to go back to Chattanooga to get the kid back tomorrow. Maybe. She called at 10:30 p.m. saying she'd like to stay for another day since Monday is a holiday. Normally she'd be itching to get back but now that she has a boyfriend where her dad lives... Everything changes. I told her that it would mean that I'd have to work from home again Monday AND Tuesday. When I drive up to Chattanooga, I don't like to drive down to work (33 miles one way) adding more time and miles to my already really long drive. And Tuesday is the tumor clinic in the morning for Aimee which will take about 4 hours and will make it tough to also go to work afterwards. I explained to her that my boss wouldn't like my taking two more days of working at home just so she can spend more time with her boyfriend. She's not happy. She's going to ask her dad if he'll let her see him if she stays. I guess I'll make a decision then.Lisahttp://www.blogger.com/profile/13084928889374174128noreply@blogger.com2tag:blogger.com,1999:blog-9192728996614924417.post-42181382901901271542009-01-08T19:06:00.000-08:002009-01-08T19:33:20.161-08:00Thursday, 1/8/2009 (38 Weeks, 2 days)I know that my titles are unimaginative but they help me keep track of how far out I am from my competition. Also, I am not real imaginative when it comes to titles at any rate. <br /><br />I didn't blog yesterday because I didn't have much to say, really, and I was in a reflective mood. I took Aimee to her yearly MRI appointment after work last night. Her having to get an MRI reminds me of 5 years ago (she was 9), when she had the brain tumor (benign, thankfully) and her being in and out of the hospital 3 times, a week each time, over a 5 week period of time. She had to take steroids to heal after the brain surgery which caused chemical <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">meningitis</span> (2<span class="blsp-spelling-error" id="SPELLING_ERROR_1">nd</span> hospital stay) and hyperglycemia (3rd hospital stay). She had to be on insulin for about 4 months until she was weaned off the steroids and her pancreas started producing insulin again. Steroids are a nasty, nasty, nasty medication just from the reaction Aimee had when she was on them. I understand their use when a person is healing from surgery, illness or whatever. I am so glad that my trainer and gym do everything natural. <br /><br />Today was an okay day at work. I have a couple of deadlines coming up but I'm not going to stress over them. My BF had car problems so he stayed at his house today which was kind of a relief since I didn't have to worry about dinner for him, just for Aimee and, of course, me.<br /><br />I had a great session with Joe tonight. I know I'm going to be sore tomorrow and the next day. I did high reps/low(er) weight for the chest and low reps/high weight on <span class="blsp-spelling-error" id="SPELLING_ERROR_2">tris</span>. My chest and <span class="blsp-spelling-error" id="SPELLING_ERROR_3">tris</span> are fried! I did 90 lbs on the rope pull down (a PR), 90 lbs on the cable overhead extension (a PR), 80 lbs on decline <span class="blsp-spelling-error" id="SPELLING_ERROR_4">nosebreakers</span> (a PR). Then I did a bunch of bench dips (I wish I didn't HATE them! :D) No PRs on chest... :D<br /><br />I am going to do abs/<span class="blsp-spelling-error" id="SPELLING_ERROR_5">cardio</span> tomorrow night and then it's legs/shoulders again with Joe. Next week is 6 weeks on this workout plan so Joe will be giving me a new workout next Thursday. He says it's going to be a mass building workout with a few different exercises than what I'm doing now. <br /><br />Oh, and Aimee has a cold. She got it while at her dad's. <span class="blsp-spelling-error" id="SPELLING_ERROR_6">Sheesh</span>! She always gets sick within a couple days of getting back from her dad's. I really hope I don't get it too! However, I'm thinking I may have ANOTHER sinus infection (headache, mucked up ears, stuffy nose and drainage.) I may have to get my butt back to the doctor for the 4<span class="blsp-spelling-error" id="SPELLING_ERROR_7">th</span> (or is it 5<span class="blsp-spelling-error" id="SPELLING_ERROR_8">th</span>?) sinus infection since the end of July...<br /><br />Meals are planned, prepared and packed for tomorrow:<br />M1: <span class="blsp-spelling-error" id="SPELLING_ERROR_9">EAS</span> <span class="blsp-spelling-error" id="SPELLING_ERROR_10">MRP</span> Shake, 1/2 c. strawberries<br />M2: 3/4 c. eggbeaters, pear<br />M3: protein powder, 3/4 c. oatmeal, apple<br />M4: 3 oz <span class="blsp-spelling-error" id="SPELLING_ERROR_11">tilapia</span>, 3/4 c. potato<br />M5: 3 oz chicken, 1/2 c. green beans<br />M6: 3 oz <span class="blsp-spelling-error" id="SPELLING_ERROR_12">tilapia</span>, 3/4 c. rice, 1/2 c. broccoli<br /><br />Progress towards the "Be The Change" goals:<br />-----------------------------------------------<br />Goal 1: Body Fat at 22%, Waist @ 27.5", Hips @ 38"<br />Meals for today:<br />M1: <span class="blsp-spelling-error" id="SPELLING_ERROR_13">EAS</span> <span class="blsp-spelling-error" id="SPELLING_ERROR_14">MRP</span> Shake, 1/2 c. strawberries<br />M2: 3/4 c. eggbeaters, pear<br />M3: protein powder, 3/4 c. oatmeal, apple<br />M4: 4 oz chicken, 3/4 c. potato<br />M5: 3 oz salmon, 1/2 c. broccoli<br />M6: 4 oz chicken, 3/4 c. rice, 1/2 c. broccoli<br /><br />Drank 160 oz of water<br /><br />Meals are prepared and packed for tomorrow (see above for the plan)<br /><br />Workout: Chest/Tris<br /><br />Goal 2: Work on relationship with God<br />Read day 8 from the daily bible<br />-----------------------------------------------Lisahttp://www.blogger.com/profile/13084928889374174128noreply@blogger.com0tag:blogger.com,1999:blog-9192728996614924417.post-86743481750437263162009-01-06T18:58:00.000-08:002009-01-06T19:14:46.941-08:00Tuesday, 1/6/2009 (38 Weeks, 4 days)Well, I'm kind of excited. I just got back from my training session with Joe and he thinks I might be a little ahead in my training. He says that I may be ready for an earlier show. He could also tell that the diet is working so I'm happy about that as well.<br /><br />Tonight's workout was high reps/low(er) weight on the back and low reps/high weight on bis. Both were pretty tough but I gave them my all and I'm pretty wrung out. I did have more energy than I have had and that felt wonderful.<br /><br />I think I may have strained my left calf muscle because it is still very sore, even to the touch. So, I guess I won't be doing many calf exercises for a while...<br /><br />Meals are planned, prepared and packed for tomorrow:<br />M1: EAS MRP Shake, 1/2 c. strawberries<br />M2: 3/4 c. eggbeaters, pear<br />M3: protein powder, 3/4 c. oatmeal, apple<br />M4: 3 oz tilapia, 3/4 c. potato M5: 3 oz chicken, 1/2 c. green beans<br />M6: 3 oz tilapia, 3/4 c. rice, 1/2 c. broccoli<br /><br />Progress towards the "Be The Change" goals:<br />-----------------------------------------------<br />Goal 1: Body Fat at 22%, Waist @ 27.5", Hips @ 38"<br />Meals for today:<br />M1: EAS MRP Shake, 1/2 c. strawberries<br />M2: 3/4 c. eggbeaters, pear<br />M3: protein powder, 3/4 c. oatmeal, apple<br />M4: 4 oz chicken, 3/4 c. sweet potato<br />M5: 3 oz salmon, 1/2 c. broccoli<br />M6: 4 oz chicken, 3/4 c. rice, 1/2 c. broccoli<br /><br />Drank 192 oz of water<br /><br />Meals are prepared and packed for tomorrow (see above for the plan)<br /><br />Workout: Back/bis<br />Goal 2: Work on relationship with God Read day 6 from the daily bible<br />-----------------------------------------------Lisahttp://www.blogger.com/profile/13084928889374174128noreply@blogger.com1tag:blogger.com,1999:blog-9192728996614924417.post-81357252158234336972009-01-05T19:10:00.000-08:002009-01-05T19:17:17.190-08:00Monday, 1/5/2009 (38 Weeks, 5 Days)Today was the first day back at work after a week and a half off. It was tough to get up this morning and I'm tired tonight.<br /><br />We just got back from the information session for this charter school that Aimee wants to go to. She is more determined to go there after this session. However, because it is an accelerated school (they basically get all of high school done in the first 2.5 years and then internships and fellowships the last 1.5 years) she cannot miss any of the classes and that is going to pose a problem for her dad and visitation with him. I think he just needs to come here and spend time with her here but it is going to be tough to convince him that is what is best for her. She doesn't need to be traveling to his house for him to not spend any time with her... Oh well...<br /><br />I have a training session with Joe tomorrow night and it's going to be back/bis.<br /><br />I have my meals planned, prepared and packed for tomorrow:<br />M1: EAS MRP Shake, 1/2 c. strawberries<br />M2: 1 1/4 c. eggbeaters, pear<br />M3: protein powder, 3/4 c. oatmeal, pear<br />M4: 4 oz chicken, 3/4 c. sweet potato<br />M5: 3 oz salmon, 1/2 c. broccoli<br />M6: 4 oz chicken, 3/4 c. broccoli<br /><br />Progress on the "Be The Change" goals:<br />-----------------------------------------------<br />Goal 1: Body Fat at 22%, Waist @ 27.5", Hips @ 38"<br /><br />Meals for today:<br />M1: EAS MRP Shake, 1/2 c. strawberries<br />M2: 3/4 c. eggbeaters, pear<br />M3: protein powder, 3/4 c. oatmeal, pear<br />M4: 3 oz tilapia, 1/2 c. broccoli<br />M5: 3 oz chicken, 3/4 c. potato<br />M6: 3 oz tilapia, 1/2 c. broccoli<br /><br />Drank 160 oz of water<br /><br />Meals are prepared and packed for tomorrow (see above for the plan)<br /><br />Rest day today.<br /><br />Goal 2: Work on relationship with God<br />Read day 5 from the daily bible<br />-----------------------------------------------Lisahttp://www.blogger.com/profile/13084928889374174128noreply@blogger.com0tag:blogger.com,1999:blog-9192728996614924417.post-38660890003507584432009-01-04T17:20:00.000-08:002009-01-04T18:00:11.487-08:00Sunday, 1/4/2009 (38 weeks, 6 days)Aimee and I are back from Chattanooga. It was a long drive but I now have her back pretty much full time until spring break. I really, really, really MISSED that girl!<br /><br /><br />I have ALL 6 meals planned, prepared and packed for tomorrow:<br /><br />M1: EAS MRP Shake, 1/2 c. strawberries<br /><br />M2: 1 1/4 c. eggbeaters, pear<br /><br />M3: protein powder, 3/4 c. oatmeal, pear<br /><br />M4: 3 oz tilapia, 3/4 c. potato<br /><br />M5: 3 oz chicken, 1/2 c. broccoli<br /><br />M6: 3 oz tilapia, 3/4 c. broccoli<br /><br /><br /><br />Today was tough getting all the meals in. I finished M4 at 7:00 p.m. Mainly because I got up late and then the 4.5 hour drive... I have drank almost 96 oz of water. No cheats today either! Aimee got chocolate from vending at the rest stop and I wasn't even tempted - 1st time in a couple weeks! I will get at least one more meal and the rest of the gallon of water in tonight.<br /><br /><br />I got my legs and shoulders done before leaving for the drive. I did the workout at Fitness 19 and was able to do the walking lunges. I also increased my weights on the military press and the shrugs. It was a good workout considering I am still sore from Thursday's marathon workout - I would have taken today as a rest day if I didn't have something planned for tomorrow and Wednesday nights that will interfere with my workouts. I have 3 sessions planned with Joe this week, Tuesday, Thursday and Saturday and I'm sure he's planning to kick my butt!<br /><br /><br /><br />Progress on the "Be The Change" goals:<br /><p>----------------------------------------------- </p><p>Goal 1: Body Fat at 22%, Waist @ 27.5", Hips @ 38"</p><p><span>Meals for today:</span></p><p><span>M1: EAS MRP Shake, 1/2c. strawberries</span></p><p><span>M2: 4 oz Chicken, 3/4c. brown rice</span></p><p><span>M3: EAS MRP Shake, 1/2c. strawberries (easiest to carry on trip)</span></p><p><span>M4: 4 oz Chicken, 1/2 c. green beans</span></p><p><span>M5: 3 oz Salmon, 3/4c. brown rice</span></p><p><span>M6: too late and didn't have time to eat it</span></p><p><span>Drank 128 oz of water </span></p><p><span>Meals are prepared and packed for tomorrow (see above for the plan)</span></p><p><span>Leg/shoulder workout done. </span></p><p><span>Rest day will be Monday and Wednesday due to appointments for my daughter.<br /></span></p><p><span>Goal 2: Work on relationship with God<br />Read day 4 from the daily bible</span></p><p><span>-----------------------------------------------<br /></p></span>Lisahttp://www.blogger.com/profile/13084928889374174128noreply@blogger.com2tag:blogger.com,1999:blog-9192728996614924417.post-62559577503189795172009-01-03T19:46:00.000-08:002009-01-03T19:51:00.563-08:00Be the Change 18-Week Challenge Goals<p><span style="font-size:130%;"><strong><span style="color:#cc0000;"><span style="font-size:180%;">Goal #1:</span><br /></span></strong></span>Prepare for body building competition on October 3, 2009.<br /><br />Specifically, at the end of these 18 weeks, I am at least 22% BF having at least a 27.5" waist and 38" hips. Measurements will be taken by tape measure and by using <a href="http://www.linear-software.com/online.html">http://www.linear-software.com/online.html</a>, the BF% will be calculated. I will use Jan's SS to ensure that I am on track, my meals will be posted in my blog for the day no later than noon the next day (taking into account how busy I am at work). I am currently at 35% BF, 34" waist, and 40.5" hips.<br /><br /><strong>Plan of Action</strong><br />Planning all meals for the week on Sunday.<br />Packing meals each night for the next day.<br />Drinking at least 128oz (1 gallon) a day of water.<br />Performing 6 workouts as planned by my trainer. 1 rest day a week.<br />Eating meal plan as provided by trainer.<br /><br /><strong>Obstacles<br /></strong>Not planning.<br />Not following the plan.<br />Cheating when not allowed to.<br />Injury.<br />Overtraining.<br /><br /><span style="font-size:180%;color:#cc0000;"><strong>Goal #2:</strong></span><br />Work on my relationship with God by reading the daily selection from the "Two Year Daily Reading and Prayer Bible". Each selection has an Old Testament and a New Testament passage starting with Genesis and Matthew. By the end of the 18 weeks I will have read 126 days of passages from the Daily Bible.<br /><br /><strong>Plan of Action</strong><br />Read and reflect on the passages selected for each day in the Daily Bible.<br />Praying.<br /><br /><strong>Obstacles<br /></strong>Not planning.<br />Tiredness.<br />Not having time.<br /><br />I started the challenge on January 1, 2009 and will complete it on May 6, 2009.<br /><br />-----------------------------------------------<br /><span style="font-size:180%;color:#ffff00;"><strong>Progress</strong></span><br /><strong>Goal 1: Body Fat at 22%, Waist @ 27.5", Hips @ 38"</strong></p><ul><li>Meal plan was received on 1/1 and groceries obtained on 1/3. </li><li>Meals are planned for 1/4 thru 1/10 and will officially start on 1/4. </li><li>Workouts performed on 1/1 (legs/shoulders/calves/abs), 1/2 (back/bis) & 1/3 (chest/tris/abs). Rest day will be Monday and Wednesday due to appointments for my daughter.</li><li>A gallon of water drank each day.<br /></li></ul><strong>Goal 2: Work on relationship with God<br /></strong><br /><ul><li>Read day 1 on 1/1, 2 on 1/2 & 3 on 1/3<br />-----------------------------------------------</li></ul>Lisahttp://www.blogger.com/profile/13084928889374174128noreply@blogger.com0tag:blogger.com,1999:blog-9192728996614924417.post-63608425530953705232009-01-03T19:03:00.000-08:002009-01-03T19:46:34.769-08:0039 WeeksI didn't think I could be more sore than I was yesterday. Wellllll, I was very wrong. My calves are actually sore to the touch! I tried to use a heating pad on my calves as suggested by Michelle to see if that would help the soreness. Nope, no dice. I'm sure that they'll be better in the morning (boy, do I hope! :D)<br /><br />I did abs (hanging, v-ups with 5 lbs between the knees, obliques and figure 8's with a medicine ball) and chest/tris with Joe. I increased weight on the incline dumbbell press, the cable flys, the close hand press, and the overhead extensions. All the others stayed the same. I had a headache today (because of the drizzly weather) so I didn't have as much energy as I usually do. I was amazed that I was able to increase at all. <br /><br />Tomorrow is legs/shoulders again. As I said before, I hope the soreness is much better in the morning. I also start the new diet. I put everything into Excel for the next two weeks. I went to the store and picked up the items that I needed for the menu. There's not going to be a whole lot of variety but since I like simplicity, I'm sure it'll be okay. I did find some No Salt salt so I'm very happy!<br /><br />I am doing the "Be the Change" 18 week challenge over at Transformation.com. I will be tracking my progress against my goals for this challenge here on my blog. For today only, I've created another blog entry to record the goals and the progress to date.<br /><p>I get my daughter back from her dad tomorrow! YAY! I am so excited about getting her back! I've REALLY missed that kid!</p>Lisahttp://www.blogger.com/profile/13084928889374174128noreply@blogger.com0tag:blogger.com,1999:blog-9192728996614924417.post-59533844488292003272009-01-02T18:47:00.000-08:002009-01-02T19:28:00.100-08:0039 Weeks, 1 DayOh My Gosh! I cannot BELIEVE how sore I am today. My calves, my butt, my abs, my traps and just about everything in between! EVERYTHING is SO SORE!<br /><br />Especially my calves... I don't normally work them specifically and definitely not with weights. Yesterday, in the shoulders/traps/calves class, we did four different exercises: one leg calf raises w/o weight, seated calf raises (feet on 3 45 lb plates, barbell w/ 50 lbs on knees), calf raises on the hack squat machine w/ a 2x4 piece of wood and 90 lbs, and calf raises on the smith machine with 50 lbs on a 2x4 piece of wood!<br /><br />I had to get up to go to the bathroom at like 2:30 a.m. When I put my feet on the floor I knew I was in trouble. I had to wait a moment before I could stand up. Then I had to wait AGAIN while my calves stretched out enough to let me walk. Sitting on the toilet was another little slice of heaven I had to endure. Then, oh joy, I had to do the reverse to get back in bed. Oh, then when I woke up at 8:30 and started to stretch, forgetting, of course, the 2:30 a.m. joy, started to stretch. I flexed my feet and had to groan, loudly! I decided to not do that again! I had to repeat what I did at 2:30 to get up. It was major fun trying to put my pants on!<br /><br />I did go do my back/bis workout today. Rachael and Steve (trainers at the gym) came over and asked me how I was doing and I just glared at them. They laughed and said I ought to do some cardio to work off some of the lactic acid. So, after getting my back and bis done and not breaking any records by a long shot, I went over and got on the dreadmill for 20 minutes and walked. After I was done, I had some special fun stepping down from the dreadmill. It sure didn't feel like the walk did anything!<br /><br />That's okay, I burned some calories and I know the DOMS mean that I am building some beautiful, lean muscle. It's just a little slice of heaven trying to get up from being seated, to attempt to walk once getting up, and going to the bathroom. Whoo hoo! :D<br /><br />Oh, yeah, almost forgot to mention that Rachael gave me the "Fat Burner Meal Plan for Contest - Phase 1". She said that I will be on this diet for a while since I am so far out from my comp. So, it is as follows:<br /><br />M1: 1 protein, 1 complex carb, 1 simple carb<br />M2: 1 protein, 1 simple carb<br />M3: 1 protein, 1 complex carb, 1 simple carb<br />M4: 1 protein, 1 simple carb<br />M5: 1 protein, 1 complex carb<br />M6: 1 protein, 2 simple carbs<br /><br />Proteins: pick one (grilled, boiled, poached, broiled),<br />-- 3 - 4 oz Chicken breast, Turkey breast, fish, lean beef<br />-- 8 oz fat free milk<br />-- 6 egg whites<br />-- Protein shake<br /><br />Complex Carbs: pick one; 3/4cup<br />-- old fashioned quaker oats oatmeal (can add splenda, cinnamon)<br />-- rice<br />-- potato<br />-- sweet potato<br />-- Special K cereal<br /><br />Simple Carbs: pic one, 1/2 cup<br />-- fruit - medium size, no bananas<br />--veggies (raw, steamed, grilled or boiled) - no beans (except green & pole), peas or corn<br /><br />NOTES: <br />-- Eat 2.5 hours prior to workouts: 1 protein, 1 simple carb<br />-- Eat immediately after workout: 1 protein, 1 complex carb, 1 simple carb<br />-- Fruits in the 1st 3 meals, veggies in last 3 meals<br />-- NO salt, sugar, sodium, fat, condiments including mustard, mayo, ketchup or other condiments<br /><br />Ok. The hardest part of this meal plan is going to be "NO SALT"! WHAT?! I LOVE salt. I can't eat meat, potatoes or rice without salt. They give suggestions such as no sodium Spike, no sodium Mrs. Dash, vinegar, lemon juice and 1 teaspoon olive oil. This is going to be very challenging for me but if I wanna win, I'm going to have to do what it takes. Am I a winner? YES!Lisahttp://www.blogger.com/profile/13084928889374174128noreply@blogger.com3tag:blogger.com,1999:blog-9192728996614924417.post-62706605199827511622009-01-01T09:22:00.000-08:002009-01-01T09:39:14.708-08:00Happy New Year! (39 Weeks, 2 Days)Well, today is January 1, 2009. There were a couple of things I wanted to do to bring in the New Year: 1. be healthier than I was last year on this day and 2. my house be cleaner than it was last year on this day. I did both. Last year I weighed 50 lbs more than I do now and I'm lifting heavier than I did last year. My cholesterol, blood pressure and other health factors are in the normal range or better (my doctor in August during my physical said that if she didn't know better she'd think I was 24!) Now, for the house being cleaner... And it is! I deep cleaned the kitchen, the office, the hall closets (2 of 'em), the master bedroom and master bath, the living room. The only room that is left is Aimee's and we will get that when she gets back from her dad's. So, I met both and I'm really happy about that!<br /><br />I stayed up to watch the ball drop last night and to text both Aimee and her dad with Happy New Year wishes. I also read some because I was keyed up. So I ended up going to sleep around 12:45.<br /><br />My alarm went off at 8:15 and I so didn't want to get up but I did anyway because I promised Michelle that I would be at the gym for her leg class this morning. There ended up being 3 of us finishing (1 girl left early). But, boy oh boy am I gonna be SO sore tonight and tomorrow.. We did 10 exercises: leg press, <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">body master</span> (you stand up on the machine and put one leg on a roller and push back, it works your tush), leg extensions, leg curls, squats, split squats, single leg presses, <span class="blsp-spelling-corrected" id="SPELLING_ERROR_1">straight</span> leg <span class="blsp-spelling-corrected" id="SPELLING_ERROR_2">dead lifts</span>, lunges on a slanted bench and walking lunges forward and backward. 5 sets of 10 each! I did a personal best on the leg press of 470lbs!<br /><br />I plan to go back at 2 to do shoulders/traps/calves and 3 to do abs. I'm sure I will be a walking ball of pain about this time tomorrow!<br /><br />I'm looking forward to what this year will bring. I never thought that I would EVER compete in a bodybuilding competition but here I am training for one. I know it is still a ways off but I'm not a quitter - I do to what I commit. I may question why I'm putting myself through this so I have to remember what the goal is and that goal is to be in the best shape of my life and walking away with 1st! The only way someone is going to beat me is if they out work me!<br /><br />My new motto: From Fat to Fab in 2 years (NOTE: I was 276 in September of 2007, my comp is October 2009)<br /><br />Here's to a wonderful, prosperous and happy year!Lisahttp://www.blogger.com/profile/13084928889374174128noreply@blogger.com0tag:blogger.com,1999:blog-9192728996614924417.post-69769109779504064612008-12-30T18:14:00.000-08:002008-12-30T18:25:18.049-08:0039 Weeks, 3 daysWell, nothing too spectacular happened today. I got the BF to help me clean half of the living room. I still have the other half to do (half of that is mine and the other half is his. I'm going to get my side done tomorrow because I'm not going to workout - maybe go for a walk at most.<br /><br />Tonight I did Chest/Tris and had a tough time getting through it. I was going to do legs/shoulders but Rachel & Michelle (trainers at the gym) convinced me to take Michelle's leg class on New Year's day from 9 to 11 a.m. I may also come back and do the shoulders/traps class at 3 p.m. At any rate, I want to be fresh for the marathon session with her. In a weird way, I'm looking forward to the workout!<br /><br />Tonight, I really didn't have any energy - may have a lot to do with the fact that I'm not eating like I should. When I say not eating like I should, I'm saying I'm eating crap! I'm working on getting back on the wagon very hard by the 4<span class="blsp-spelling-error" id="SPELLING_ERROR_0">th</span>. <br /><br />I have a dental appointment in the morning - not looking forward to that. Then I will do my side of the last half of the living room and catalogue the DVDs piled up in my bedroom.<br /><br />I'm really, really, really looking forward to the New Year. This next year is going to be life changing for me. Just a year ago I was weighing 276 lbs and in just under a year I will be competing in my first body building competition. That just blows my mind! I'm going to be in the best shape of my life!Lisahttp://www.blogger.com/profile/13084928889374174128noreply@blogger.com0tag:blogger.com,1999:blog-9192728996614924417.post-33152002669199596682008-12-29T19:42:00.000-08:002008-12-29T20:05:14.885-08:009 Months (39 Weeks), 4 daysToda was a really interesting day (NOT!) The BF came back over to my house an dwe watched a couple of movies and T.V. We also played with the dog. <br /><br />I went to the grocery store and bought groceries for the next two weeks. At the checkout, I put the 35lb bag of dog food up on the belt, the 25lb bag of cat food up on the belt, the two boxes of 15lb kitty litter up on the belt and then after the had been scanned back into the buggy. The cashier and bagger (both female, one overweight) both commented on how I was handling the bags as well as all the healthy food. Since my BF loves beer, I also had to show my driver's license with my fat picture on it. The cashier did a double take and showed it to the bagger. They asked me what I did to lose the weight and how much I had lost. I told them really quickly what I did and how much and as there was someone in line behind me I left them with their mouths hanging open! I am so thrilled to be able to share my story like that. <br /><br />Joe, my trainer, tells everyone he can at the gym how much I've lost and also tells them about the fact that I'm training for a BB comp and how much I'm lifting! So, I get into conversations on a fairly regular basis about BFL and what it has done for me and how it has changed my life. <br /><br />Well, today was back/bis today and I wasn't really feeling it but I did it any. I stayed in the high/low range that Joe set for me for each of the exercises. He doesn't want me to make new highs unless he's there to make sure I'm using proper form. He likes to pile on the weights to see how I do with it. I'm hoping that my low back tweak from the marathon squats session on Saturday is better by Wednesday when I do legs again. If not, I'll just leave the squats off or go light on the weights.<br /><br />Tonight, I cleaned out the book case in my room of all the workout videos that I will never do as well as the books that I've read. So, I have a couple of boxes (in addition to all the other stuff I've cleaned out the last serveral days) to give to either Goodwill or the Salvation Army... Probably Goodwill since they are near where I go to the dentist. Yeah, I have a dental appointment on Wednesday... Nothing like ringing in the New Year with a dental cleaning! Whoo Ha!Lisahttp://www.blogger.com/profile/13084928889374174128noreply@blogger.com1tag:blogger.com,1999:blog-9192728996614924417.post-28780956133352965772008-12-27T11:20:00.000-08:002008-12-27T12:00:55.288-08:009 Months, 6 Days<span class="blsp-spelling-error" id="SPELLING_ERROR_0">OMG</span>! I am SO <span class="blsp-spelling-corrected" id="SPELLING_ERROR_1">unbelievably</span> sore today. My triceps, chest, abs and traps are all sore from the workout yesterday. I didn't sleep well last night because I couldn't move! Every time I'd move I'd wake up because of the soreness. I'd go back to sleep then my hands or leg would go to sleep which necessitated my needing to move. THEN, my stomach started acting up from the ugly eating of the last several days. I finally got up at 11:00 (I went to bed at 12:30 a.m.) and I have a headache! <span class="blsp-spelling-error" id="SPELLING_ERROR_2">YEESH</span>!<br /><br />I did go workout with Joe today. Since it was legs/shoulders day, he decided to see what I could do on squats today. I did <span class="blsp-spelling-corrected" id="SPELLING_ERROR_3">super sets</span> with shoulders... Following is what I did:<br /><br />Squats (alternated first 3 sets with Military Dumbbell Press Shoulders, Last 3 sets with Side Lateral Shoulders):<br />Set 1, 10 reps, 95lbs<br />Set 2, 10 reps, 115 lbs<br />Set 3, 8 reps, 135 lbs<br />Set 4, 8 reps, 155 lbs<br />Set 5, 8 reps, 185 lbs<br />Set 6, 8 reps, 205 lbs<br />Set 7, 2 reps, 225 lbs (tweaked the back on rep 2 so I stopped)<br /><br />Military Dumbbell Press:<br />Set 1, 15 reps, 10 lbs<br />Set 2, 15 reps, 10 lbs<br />Set 3, 15 reps, 10 lbs<br /><br />Side Laterals:<br />Set 1, 15 reps, 8 lbs<br />Set 2, 15 reps, 8 lbs<br />Set 3, 15 reps, 8 lbs<br /><br />Step ups (bench with 6 risers, alternated with Rear <span class="blsp-spelling-error" id="SPELLING_ERROR_4">Delts</span>):<br />Set 1, 10 reps each leg, 40 lbs<br />Set 2, 10 reps each leg, 50 lbs<br />Set 3, 10 reps each leg, 50 lbs (added another riser)<br /><br />Rear <span class="blsp-spelling-error" id="SPELLING_ERROR_5">Delts</span>:<br />Set 1, 15 reps, 10 lbs<br />Set 2, 15 reps, 10 lbs<br />Set 3, 15 reps, 10 lbs<br /><br />Leg extensions (lighter weight, higher reps, alternated with Frontal Shoulders and Lying Leg Curls):<br />Set 1, 15 reps, 80 lbs<br />Set 2, 12 reps, 80 lbs<br />Set 3, 12 reps, 80 lbs<br /><br />Frontal Shoulders:<br />Set 1, 15 reps, 8 lbs<br />Set 2, 15 reps, 8 lbs<br />Set 3, 15 reps, 8 lbs<br /><br />Lying Leg Curls (lighter weight, higher reps)<br />Set 1, 15 reps, 60 lbs<br />Set 2, 15 reps, 60 lbs<br />Set 3, 15 reps, 60 lbs<br /><br />On the last two sets of squats I got dizzy after I finished the set and then got goosebumps. That was a weird feeling. I got goosebumps doing the step ups, during and after each of the sets. I also got them doing the frontal shoulders. On top of that I would leave a puddle of sweat everywhere I'd sit or stand! Joe was really happy with my workout today - he said the goosebumps were an indication that I had gone into an anabolic state and that was really good! He's happy so I'm happy!<br /><br />I'm going to go get started on cleaning the office - that is if I can move! :DLisahttp://www.blogger.com/profile/13084928889374174128noreply@blogger.com0tag:blogger.com,1999:blog-9192728996614924417.post-76050033828365497712008-12-26T16:38:00.000-08:002008-12-26T18:55:47.283-08:009 Months, 1 WeekI cleaned the kitchen yesterday and boy was that a job. Yes, it was Christmas day. No one but me here at the ole homestead. It took me 5 hours to clean it but it is good to go for another couple years (naw, just kidding, but it IS clean!)<br /><br />I didn't workout yesterday like I had planned and the eating was REALLY ugly. I'm mostly back on plan today - worked out with Joe but the eating still not so hot but not as ugly as yesterday. The BF was here all day so I didn't start cleaning until he left at 5:00. I cleaned the two hall closets and the laundry room. Oh and we FINALLY sold the BowFlex TreadClimber... YAY! I hated that thing!<br /><br />Okay, now my workout for today (chest/tris/abs):<br /><br /><strong>Chest (all weights are the last set)</strong><br />Incline Bench Press: 125 lbs (increase of 20lbs) - 4 reps<br />Incline Dumbbell Flys: 35 lbs (increase of 5 lbs) - 6 reps<br />Pullovers: 45 lbs (increase of 10 lbs) - 10 reps<br />Incline Cable Flys: 35 lbs (increase of 5 lbs) - 12 reps<br />Incline Pushups<br /><br /><strong>Tris (all weights are the last set)</strong><br />Close Hand Press: 105 lbs (increase of 20 lbs) - 5 reps (edited to add bar weight!)<br />Decline Nosebusters/Skull Crushers: 98 lbs (increase of 20lbs) - 8 reps (edited to add bar weight)<br />Rope Overhead Extensions: 80 lbs (increase of 30 lbs) - 6 reps<br />Rope Pushdowns: 80 lbs (increase of 20lbs) - 8 reps<br />Bench Dips<br /><br />Needless to say the cleaning tonight was interesting. Next chest/tris workout will be pretty much the same except no increases in weight and higher reps (Joe doesn't want me to increase unless he's there to spot and ensure that I'm doing good form.)<br /><br />Tomorrow is legs/shoulders with Joe so I'm sure we'll be going heavy and there'll be increases as well. Then more cleaning... It'll probably be the office since the dog isn't here and it REALLY, REALLY needs to be cleaned!Lisahttp://www.blogger.com/profile/13084928889374174128noreply@blogger.com1tag:blogger.com,1999:blog-9192728996614924417.post-35334872397169820342008-12-24T08:16:00.000-08:002008-12-24T09:36:58.565-08:009 Months, 1 Week, 2 Days - Christmas EveToday is Christmas Eve and I am at work until about 2:30 or 3:00. I don't have any plans as far as Christmas goes... My BF will probably go to his house tonight so I will have some alone time tonight and tomorrow since my daughter is also gone to her father's until Jan. 4th.<br /><br />I plan to do my chest/tris/abs tonight at home since both gyms (Joe's and Fitness 19) will be closed at 1:00 and closed tomorrow as well. My rest day is tomorrow but I may take a walk or something. I'm thinking that I may get a jump on the house cleaning as well since I won't have to worry if I'm bugging the BF with the noise, etc.<br /><br />I'm so looking forward to having the next week and a half off from work. Sleeping late and getting stuff done around the house...<br /><br />Oh, I had a great workout last night. Joe texted earlier in the day saying he couldn't make it because he was snowed in in Chicago (he's a flight attendant.) So, I went ahead and did the planned workout by myself - it was back and bis. I still really don't like pullups. My elbow was sore afterwards so I took some advil and put some ice on it and it is doing better today. Yay!Lisahttp://www.blogger.com/profile/13084928889374174128noreply@blogger.com0tag:blogger.com,1999:blog-9192728996614924417.post-51986708904688025142008-12-23T07:36:00.007-08:002008-12-23T07:56:54.542-08:009 Months, 1 Week, 3 DaysI had some personal bests/records last night in legs. I leg pressed 420 lbs, squatted 175lbs and deadlifted 212 lbs. I also had some increases in weights on shoulders but not as impressive as the legs: single arm rear delts, 95lbs (on the pec deck) and behind the back traps low lift, 65 lbs. I think I'm going to have some fun walking late this evening and tomorrow morning. My DOMS usually takes 24 to 48 hours to set in, though, I'm feeling some twinges now in both the legs and shoulders. I expected as much since I hadn't done legs/shoulders since last Tuesday due to my down time Friday through Sunday - Friday being my usual rest day and Sat/Sun being given to me by Joe due to the exhaustion of the drive to Chattanooga and back doing the kid swap with the ex.<br /><br />I talked a little with Rachel, one of the trainers and co-owner at Joe's gym, as I was getting ready to leave. She said that she sees motivation in me that she sees in few people. She is impressed with how consistent I have been with getting to the gym and getting through the workouts. She is looking forward to working with me after the beginning of the year when the "real" training starts. Yikes! I also spoke with Joe about my new PRs and he said, I quote, "You will be doing twice that in a few months." Yikes, again!<br /><br />I'm really enjoying the workouts. I enjoy lifting more and more and seeing the changes in my body. I can REALLY see the changes in my upper body. My midsection and legs, not so much. I can feel the muscles in my midsection and legs, just can't see them yet.<br /><br />Oh, and I finally told my BF that I'm training for a body building competition. He was wondering why I've gotten obsessed with chicken and fish (I asked him to grill lotsa chicken breasts for me.) He just nodded his head and grinned a little. I expected an argument or articles on how this path is going to affect me negatively, etc. That didn't happen, at least, last night it didn't. I'm sure that it'll take time for it to sink in and then WAMMO! I hope it doesn't happen because I'd really like his support on this.<br /><br />Well, tonight is back/bis with Joe. Back is probably my least favorite body part to work, abs being next in line. I really don't like pullups. But, with anything else I don't like, I will tough through it and get it done because I KNOW that it is a means to an end. I really do want a beautiful back and I know that I have to work it and work it hard to get there!Lisahttp://www.blogger.com/profile/13084928889374174128noreply@blogger.com1tag:blogger.com,1999:blog-9192728996614924417.post-73213723750448392602008-12-22T12:27:00.000-08:002008-12-23T08:33:55.227-08:009 Months, 1 Week, 4 DaysBlog Day 1. I've never journaled or done a diary before so I'm going to take a stab at journaling my progress and journey to my first body building competition on October 3rd, 2009 - the Atlanta SNBF in Marietta, Georgia.<br /><br />So, today is the Monday before Christmas, 2008. I've been traveling the road to a thinner more healthier me for over a year now. I've succeeded in "releasing" almost 100 lbs of weight from my body by following the BFL program out of my house. I bought several pieces of equipment: a set of SelectTech 552 dumbbells, a recumbent bike and a Bowflex incline/decline bench.<br /><br />Those pieces of equipment took me a long way but I wanted to change things up quite a bit a couple of months ago so I joined a gym. While I was doing that, I decided to hire a trainer for 12 sessions (there was a discount) from the gym. That's how I met Joe. He left the gym to open his own gym with another trainer - a trainer's only type gym. I moved over there with him because we clicked and really like the trainer's only type gym where you could workout there (with very few other people) if you were training with one of their trainers.<br /><br />I worked out with him for the 12 sessions and found that I really liked having a trainer but I didn't really have a goal. Jeo started talking to me about doing body building in a very casual way and pointed to himself and the other trainers as examples. He's 50 and finished 4th in a competition just recently.<br /><br />So, I thought about it seriously and I decided a couple weeks ago that I wanted to go down the road of competing in a body building competition. I told Joe that I wanted to do it and when he thought I would be ready. That's how October 3, 2009 came about.<br /><br />Today is the beginning of week 3 of the body building workout he created for me. I am loving the workouts and I'm lifting heavier than I ever thought I could. I did 155 lbs on the squat and 360lbs on the leg press.<br /><br />Tonight is legs and shoulders and I'm really looking forward to coming away wiped out!Lisahttp://www.blogger.com/profile/13084928889374174128noreply@blogger.com1