BiologyBabe 
"An EP by January; Fitness @ The ???; National Fitness @ Team Universe 2010; Fame and Fortune and tour buses by Christmas 2010... that's a helluva goal eh?"
|
|
Archive for October, 2007
Friday, October 26th, 2007
Oct 20 2007
AM Cardio/home
*Attended the Carla Sanchez Fitness Fiesta pre-judgeing this morning with my very good freind and fellow figure competitor (her first show is with me at the Colorado Natural Open..Nov. 3) I drug her into the sport and now she’s stuck ~ the ‘Fiesta’ seemed a lot smaller than in years past, and the line ups were mediocre ~ there were about 4 really good, hard, stage-ready physiques, in the entire bunch combined … and that’s all I will say about that
Normally would have had posing practice this night, but since my coaches (Cam/PC & Tracy/IG) were judgeing that didnt happen. During intermission I did run up to get hugs from them both and so they could give me the visual ‘once over’ ~ a lot of the judges that will be there for my show were there got a little excited 
PM Cardio/home… ick twice at home 
Diet: 100% but my last two meals were over an hour late due to circumstances beyond my control; normally I eat every three hours ON THE DOT… no matter what.
Posted in Training
Wednesday, October 24th, 2007
October 19 2007
AM Fasted Cardio/home
Quads/Abs
Olympic BB Squat (in rack/no smith)
*all the way to parallel
135 x 9 135 x 9 135 x 9
Seated STRIVE Leg Extension
*Iso-squeeze at top.. held for 2-count
100 x 8 100 x 8 100 x 6
Unilateral Horizontal Leg Press.. toes low to hit quad
*per leg
75 x 15 75 x 15 75 x 15 ~ intentional use of moderate weight 
Plate loaded arms overhead ABS ‘machine’
60 x 20 60 x 20 60 x 20
Straight Legged Crunches (ankles crossed.. legs stay straight and down..crunch all the way up)
1 x 25 1 x 25 1 x 25
PM Cardio/ARC Trainer + Elliptical ~ AHHHHHHH.. people wont get the **** off the StepMill; no one even used it before… now everyone is on the damned thing it seems 
Diet: 100% 
Posted in Training
Wednesday, October 24th, 2007
Oct 18 2007
Back/Abs + Lower Body DynamicAM Fasted Cardio/ home
Seated Diverging Row
85 x 9 85 x 9 85 x 9
Straight Arm/Straight Bar Push Downs/Cable Cross Machine
80 x 10 80 x 10 80 x 10
DB Pull Overs on bench
40 x 10 40 x 10 40 x 10
HyperExtension
115 x 10 115 x 10 115 x 10
Pop Squats x 25
Walking Lunges 63 paces FW.. turn around..repeat
Sumo Walks 50 paces sideways..turn around.. repeat
**AB Super-Set**
Decline Plate Load Sit ups
*25-lb plate on chest
3 x 20
Hanging Straight Legged Raises
3 x 10 ~ NO momentum
PM Cardio2/StepMill FW, BW, Lateral
Diet: 100% perfect… mmmmmmmm sushi sounds good for some reason, thats not even ‘cheat’ food  what’s my problem?
Posted in Training
Monday, October 22nd, 2007
Oct 17 2007
Chest/Triceps/Calves/Abs
Flat DB Press/feet up
30s x 10 30s x 10 30s x 10 35s x 8
Decline EZ Bar Skull crushers
50 x 10 50 x 10 50 x 10
Decline DB Flyes
25s x 10 25s x 10 25s x 10
Standing Cable Overhead Extension
55 x 10 55 x 10 55 x 10
Pigeon-Toe Calf Raises on 25 lb plates ~ bodyweight only
4 x 25
Seated Calf Raises/Plate loaded
4 x 15 @ 70 lbs… kills me in this seated position
Straight Legged Raises w/ fitball between knees
3 x 25
Prone Jack knife on Fitball
3 x 25
Power Scissor Abs
3 sets of 30 sec intervals (TUT)
PM Cardio/Elliptical … stepmill being hogged
Diet: 100% ~ I ceased taking CytoLean today
Posted in Training
Monday, October 22nd, 2007
October 16 2007
AM Fasted Cardio/home
*OFF*
PM Cardio2/at work on StepMill at end of shift
Diet: good… but there was cookies on a plate in the office.. three times I had to walk by them with my super human smelling
Posted in Training
Sunday, October 21st, 2007
Oct 15 2007
I have no time it seems to do things like grocery shop (need everything), dishes, and holy hell the laundry (I dont know how we have so much..geeez) .. but soon I will be done 
AM Fasted Cardio/home
Back/Biceps/Abs
Bent Over EZ/BB Row
*Standard width/overhand grip
80 x 10
*Standard width..underhand grip
80 x 10
*Wide..overhand grip
80 x 8
Alternating Seated DB Curls/No back support
30s x 3 30s x 3 30s x 3 30 x 3 25s x 5 ~
T-Bar Rows
*very weak on these
65 x 8 65 x 8 65 x 5
Unilateral Cable “front double bi” Curls
* weight is per side… done slow.. squeeze at top
40 x 5 40 x 5 40 x 5
Strive Diverging Lat Pull Down
110 x 10 110 x 10 110 x 10 110 x 7
Straight Legged Raises/flexed feet..arms overhead
3×15
Reverse Trunk curls
3×12 w/ 6lb med ball between knees
Frog Crunches
3×20
PM Cardio/Elliptical ~ FW, BW intervals L6-9
Diet: 100% AND… boring :mmph: but worth it… if it was exciting at this point I would worry 
Posted in Training
Sunday, October 21st, 2007
Have to get the rest of my journal onto the forums here
I always plan out my exercises and then log every single work out ~ for my own records.. I just cannot seem to post them up onto five different e-journals in any sort of decent time
I will work on that..lol
AM Fasted Cardio/home
Oct 14 2007
Glutes/Hams/Abs
Rack-Deads
*pin is set right below knees
135 x 10 135 x 10 135 x 10 135 x 6
Sumo BB Deads (these are hard and they hurt in weird spots  )
115 x 8 115 x 8 115 x 8
Prone Leg Curls
105 x 6 105 x 6 100 x 6 95 x 8
Standing Uni-Leg Curls
*each leg
45 x 20 45 x 20 45 x 20
End of bench..Prone..Glute-Ham Raises
1×20 1×20 1×20 1×20
Decline Plate Load Abs
3×25 w/ 25lb plate
Captain’s Chair Bent Knee Raises
3×15
PM Cardio/StepMill
Diet: 100% ~ I did order my daughter’s birthday cake… and it will be here when I am 2 weeks out .. and its going to be sooo good :thumb:
Posted in Training
Sunday, October 21st, 2007
10/11/2007
AM Fasted Cardio/home on elliptical
0915-1015 ~ BodyPump ~ ok I am officially now sick of BodyPump class… have to take it and memorize every step, the timing, the tracks the form.. and mail in a full length video of yourself doing it to complete your certification ~ for the last 90 days (most of my prep) I have been drowning in BodyPump :soapbox:
*NO LIFTING*
I normally work quads and abs in addition to BodyPump on this day, but I had two appointments with clients today and I met with Christine Marsh, of Christine Marsh Designs to custom order my one-peice for this show!!!
I have a brand new custom 2-peice by her and now will have both, I am very excited :thumb:
PM Cardio/home again
Diet: 100% perfect  eace: … I am really killing the diet pop.. one every day.. trying to cut it to one every other day
Posted in Training
Thursday, October 18th, 2007
O/T: wow strong comments response to my blog post yesterday… 
October 10th, 2007
I am a bit moody… my poor daughter Aiyanna… lol, she is 7 years old and prob thinks I have gone insane these days
[u]Chest/Triceps/Calves/Abs[/u]
AM Fasted Cardio /home on elliptical
Incline DB Press
*Rest~Pause Set
40s x 4 40s x 4 40s x 4 40s x 3 40s x 2 = (F)
Decline DB Fly
*Straight Set
25s x 10 25s x 10 25s x 10
Reverse Grip EZ Bar Cable Tri Extension
*Straight Set
60 x 10 60 x 10 60 x 10
NO Assist Parallel Tri Dips
1×8 1×8 1×7 1×5 1×3 =(F)
Seated Calf Raises/Plate Load
*Full ROM
*straight Sets
110 x 6 110 x 6 110 x 6 110 x 4 =(F)
Donkey Calf Raises ~
*Plate load “machine”
*straight sets
175 x 8 175 x 8 175 x 8
Kneeling Rope Crunch
*Straight Sets
75 x 12 75 x 12 75 x 12
Hanging Straight Legged Raises ~NO MOMENTUM
1×10 1×8 1×8 1×5 1×5
Cardio2/StepMill
Diet: 100% ~ My black coffee habit is getting really outta control… I am now thinking about it while training clients, teaching, driving home, I am pre-occupied with thoughts of my Chocolate Truffle coffee… mmmmmm 
Posted in Training, Nutrition
Tuesday, October 16th, 2007
Trying to get some vids in here this week; working on some to send to webmaster for some stuff …. really tired today; new puppy is nuts
**It’s funny when you are a member on several forums and you see people (other members on several other forums) take your original posts and post them up here ~ you want to take claim and say hey.. that’s mine!! But its the internet… free to take what you want when you want I guess…. but as my motto goes wtfc (who-the-f*ck-cares) or my second fave wtfe (what-the-f*ck-ever).
Also I have noticed the petty jelousy and cattiness within the sight recently… this saddens me … pathetic ~ even recieving a ’heads up’ from another forum member that I might be making someone or someone’s uncomfortable ~ and to this I say WTFC and WTFE
Posted in Training
Monday, October 15th, 2007
Oct 8 2007
AM Fasted Cardio
Back/Bicep/Abs
Bent Over Uni DB Row
Straight Set
*Weight is per arm/per side
40s x 9 40s x 9 40s x 9
Seated High Diverging Row
*Plate load
*50 lbs each side
Straight Set
1×10 1×10 1×9 1×7
Prone T-Bar Row
75 lbs
*Rest-Paused
1×6 1×6 1×6 1×4
Seated FULL HEAD Bicep Curl/Plate Load
*Bilateral
*Straight Set
*70 lbs
1×10 1×10 1×10 1×10
Seated Alt. DB Curl
*Straight Set
*30 lbs
1×6 1×6 1×4 1×3 = (F)
Cardio2/Elliptical ~ intervals every 5m ~ HRR 135-165 BPM
Standard FULL Crunch on floor
*6lb med ball between knees
*2/2 tempo
4 sets 25 reps
Decline Plate loaded Sit ups
*25 lb plate on chest
3×15
Diet: 100%
*it’s sad to me when one starts to crave WMS.. lol
Posted in Training
Sunday, October 14th, 2007
October 5 2007
AM Fasted Cardio /home
PM Training
Chest/Triceps/Calves/Abs + Cardio
Incline DB Press
30s x 12 30s x 12 30s x 12 30s x 12 (15 sec rest between sets)
Decline DB Flys
25s x 9 25s x 9 25s x 9
*Extreme stretch w/ 15s x 20 sec
Push-ups on toes1×14 1×14 1×11 1×9
Seated Tri Pressdowns (plate load)
105 x 12 112.5 x 9 120 x 7 120 x 7
Standing EZ Bar Cable Tri Extensions (unstable pully)
85 x 10 85 x 10 85 x 10 90 x 5
Bodyweight Parallel Dips/NO assist
1×10 1×10 1×8 1×8 1×5
Standing Shoulder Load Calf Raises (Full ROM)
255 x 15
275 x 12
295 x 9
315 x 8
Kneeling Rope Crunch ~ slow w/ iso squeeze
60 x 12 60 x 12 60 x 12
Hanging Bent Knee Raises ~ NO momentum
1×8 1×8 1×7 1×7 1×5 1×5
Cardio2/StepMill
20m Backwards L7 20m Forwards L9 (some ass wouldn’t get off, and then left it soaking with his fluids… )
Diet: 100%
I want a burrito 
|
|
  |
Posted in Training
Sunday, October 14th, 2007
October 4 2007AM Fasted Cardio
BodyPump x 55m
Unilateral Leg Extension ~ really slow w/ iso squeeze at top
55×10 55×10 60×7
Unilateral standard width Leg Press (sitting all the way up)
70×8 70×8 70×8 70×8
Box Step Ups
3 sets of 1 min at a 1/1 tempo/pace (15 sec rest between)
Decline Ab Crunches w/ 25lb plate
3 x 15
Captain’s Chair Straight Legged Raises (to waist height)
4 x 10
Bench V-ups
4 x 20
PM Cardio
yikes… just a scary dolly 
Posted in Training
Friday, October 12th, 2007
Friday..September 28th..
AM Fasted Cardio
We brought home a long awaited new baby.. a puppy Niobe (ny-oh-bee) .. she is pure German Shepard Dog.. her color is Sable ~ she is 14 lbs and 8 weeks old and soooo naughty but she is beautiful and so smart, we are very lucky. She will be agility and extreme obedience trained
**these were taken nearly two weeks ago…her ears are now standing and she is about two and a half punds heavier; she looks so different already!!
**OFF**
PM Cardio aside from chasing this puppy around?
Posted in Training
Friday, October 12th, 2007
Thursday, September 27th
Cardio
0915 BodyPump (55m)
Leg Extensions
105 x 6
105 x 6
110 x 4
100 x 6
Front Squats
90 x 10
90 x 10
90 x 8
Power Scissor Abs
*holding a 4lb med ball
4 sets of 30 sec bursts (TUT method)
Bicycle..slow..elbow to knee
4 sets of 30 sec intervals
Reverse Trunk Curl w/ med ball between knees..8lbs
3 x 15
Cardio2
Diet: 100%
Posted in Training
|
![c945b39a[1].gif](http://blog.bodybuilding.com/wp-content/blogs/3126/uploads//c945b39a%5B1%5D.gif)
Leave Comment