Bikini_Atoll’s BodyBlog

I thought I’d post my favorites here in one place so I can look at this entry when I’m feeling unmotivated to work out.  Some of these women are not as well known as some of those saaaaaaaame chicks you see on every fitness magazine, so I’m just doing my part to spread word of their hotness throughout the web
 

Best “competition look”:
Kai Miranda- fitness model from Houston.  I think she has just the right amount of muscle tone and just enough body fat to achieve that perfect balance between toned and feminine.

Noelle Joy- fitness model and trainer from Las Vegas.  I want to attain that super flat, concave midsection!  Lean, lean, lean, but still sexy!

 Sarah- fitness model and trainer from Florida.   Super lean stomach and legs!  Great balance between upper and lower body, perfectly proportioned.

 “Best booty” mentions go to:
Aylen Alvarez- fitness model from South Florida.  Craaaaazy curves with a ripped stomach!

Gracyanne Barbosa- samba dancer from Brazil who trains hard in the gym (there are a lot of videos of her on the web lifting heavy).  The candid pic isn’t the most flattering, but its proof that her booty doesn’t need photoshop!!

Noy Alexander- fitness model from Las Vegas.  She has a very similar body frame as me (She’s only 5′1″).  She managed to keep her bootie super round and full while attaining a lean, hard stomach.  Love her curves!

Suelyn Mediores- urban and swimwear model from NY.  I’m not sure if she weight trains much, but damn does she have a perfect booty or what?

Best “off-season” look:
 I prefer to keep a softer look outside of competitions.   I think Daphne Joy (swimwear and urban model) is sooooo beautiful.  Drop dead gorgeous face and curves in all the right places in her body.  Her waist is so tiny!  (Can you tell I’m a fan of exotic looking women? hehe)   I’d like to maintain a body like hers in my “off season” when I do photo shoots.
  

I want to hear about people’s experiences with online trainers. 

-How specific were the programs to your body and goals?

-How detailed are the meal plans?

-How often did your trainer adjust your program to prevent plateaus?

-Was your trainer easy to contact if you had questions along the way?

 I want to compete in bikini and fitness model competitions in spring and summer 2010.  I have a decent base right now (15% BF), which I try to mantain year round.  I def need to put on more muscle in my upper body and lean my legs out a bit more.  There’s no way I can afford as many sessions as I need an a real live human trainer in person, so I’m trying to do some research on whether I should consider an online trainer.  I’d like to hear about the good, bad, and the ugly

Progress: good (slow, but steady).  End of April progress pics will be posted soon!  My stubborn legs are slowly starting to show more definition.  The muscle mass in my upper body hasn’t increased visibly, but atleast I’ve mantained what I have and maybe on a microsopic level (lol) my lats/ chest/ delts/ and arms are getting bigger.

Motivation: faltering somewhat.  I think it’s because I’m getting bored with my training program and I don’t have a show, photo shoot, or vacation in the near future. 

Diet:  I’d give it a B, if I had to give it a letter grade.  I’ve completely cut out all refined carbs, but I’m still eating starches up until about 7 pm.   I don’t see the point in severely cutting out starches unless I’m preparing for a big event.  I’ve greatly increased fiber intake thanks to metamucil and my protein intake thanks to NuTek Pro5 Protein - Strawberry flavor (THE. BEST. PROTEIN. EVER.).   I’ve noticed that it seems like I’m hungry all the damn time now though.   I don’t know if this is because my weight training has been much more strenuous, I’m building more muscle and my metabolism is shooting through the roof, I’m not eating enough calories per meal, or this new kre-alkyline pre workout suppement I’m taking.   It’s probably a combinition of everything.   I take shakes at night to satiate my hunger.

Training Program Adjustments: I’m going to totally change my program around next week for a month.   Instead of my 4 day back/bi’s, chest/ tri’s, legs, and core split, I’m going to be a total body workout 3 times a week with supersets.   I haven’t done total body workouts for several years, so hitting all major muscle groups 3 times per week should be a nice shock to my body.   2 or 3 days  per week I will do intervals on a stationary cycle to hopefully cut up my legs more.   I’ve been kind of half ass-ing cardio the last few weeks because I’ve been so wiped out by my weight training.  I didn’t have any full days devoted to cardio, I’d just hop on a cardio machine for about 20-30 mins after finishing in the weight room.  I’m hoping to kick up my cardio a notch by devoting 2 or 3 days exclusively for it.   I’m planning ahead for the time crunch I will be experiencing the next few months- I can do this workout at home because it only uses dumbells.

New Program for May:

CHEST

Dumbell Flye supersetted with Dumbell Bench Press (3 sets of 12)

SHOULDERS

Seated Lateral Raise supersetted with Seated Overheard Dumbell Press (3 of 12)

TRICEPS

Lying Dumbbel Extension supersetted with Seated Overheard Dumbell Extension (3 of 12)

BACK

Bent Over Dumbell Row supersetted with Dumbell Pullover (3 of 12)

BICEPS

Incline Dumbell Curl supersetted with Standing Dumbel Curl (3 of 12)

HAMSTRINGS AND QUADS

Walking Lunge supersetted with Back Squat (3 of 12)

CALVES

Dumbell Calf Raise supersetted with Calf Raise (3 of 15)

ABS

Reverse Crunch supersetted with Crunch (3 of 15)

My current program I designed for myself

SUN: Core Work + 45 mins cardio

weighted crunch machine (wow this machine hurts), leg raises on bench, reverse crunches on bench, leg raises on roman chair, medicine ball twists (aiming for 3 sets of 25)

for lower back: bird-dogs, lower back extension machine, supermans

finished off by a few sets of planks and side planks

MON: High Rep Leg Circuit

1 circuit = 25-30 reps of: Squat, Side Lunge, Plie Squat, 45 degree lunge, leg extensions,  with either 30 seconds of jump rope, walking lunges, or plyometric skater lunges btwn exercises

Repeat circuit 3 times (working up to 4 circuits)

TUES: Rest day

WED:  Shoulders, Chest, Tris + 30 mins cardio

Shoulder Press- 4 sets of 8- heavy weight

Rear Deltoid Fly (not sure if thats the right name)- 4 sets of 10- moderate weight

Lateral Raise- 4 sets of 12- moderate weight

Compound Chest Exercise  eg. pushups (yes, "regular" ones are still a challenge for me), bench press- 4 sets of 8- heavy weight

Chest Isolation Exercise (eg. dumbell, machine, or cable flies) - 4 sets of 12- moderate weight

Bench Triceps Dip with legs straight- 4 sets of 8

Triceps Isolation Exercise (eg. cable pushdowns, overhead triceps extension, skullcrushers)- 4 sets of 12- moderate weight

THURS: 1 Hour pre-breakfast cardio, Repeat Sunday’s Core Workout in afternoon

FRI: Repeat Monday’s High Rep Leg Circuit

SAT: Back +Bis, 30 mins cardio

Assisted Weight Pull ups- 4 sets of 8- heavy weight (meaning as little weight on the weight stack assisting me to get to 8 reps)

Wide Grip Lat Pull Downs- 4 sets of 8- heavy weight

Seated Cable Row- 4 sets of 10- moderate weight

Bent Over Barbell Row- 4 sets of 12- light weight

Seated Alternating Dumbell Curl- 4 sets of 10- moderate weight

Standing Ez-bar curl- 4 sets of 10- moderate weight

Seated Concentration Curl- 4 sets of 12- light weight

Plans for Progression:

-Once my body fat lowers closer to where I would like it, I will cut out pre-breakfast cardio and cut down duration of other cardio sessions

-Build up to 4 circuits on leg circuit days

-Keep increasing the weight on upper body days (ofcourse). 

-Distant goal- be able to do an unassisted pull up and 15 "regular" pushups in a row

Other things I’m doing differently this time around:

-MEASURING PROGRESS: Take a progress picture in the same "unflattering" (unposed) head on stance in the same bikini every 2 weeks.   Hopefully, I can prevent myself from getting too skinny and going overboard with cardio if I monitor my pictures carefully twice a month.

-DIET: Really making an effort to clean it up gradually!  Cooking meals for the week on Sunday, stop hanging out with friends who eat out multiple times a week, trying to eat as "close to nature" as possible. One day I will have enough disposable income to buy all organic and shop at Whole Foods, but in the mean time…I have to get a little creative at Kroger haha.

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