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?"
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Archive for May, 2008
Friday, May 30th, 2008
AM Cardio x 45m; did it fasted, well with BCAA’s and one cup black coffee @ 0600 AM; Intervals every 5m.Rest periods are less than 30 seconds right now..
Sumo Squats, heels on plated, toes out, to parallel w/ DB
all @ 45 lbs; held center front body
5 x 20 w/ squeeze and hold at top of every rep
Stationary BB Lunges w/ one foot elevated 12 inches
4 x 15 per leg @ 40 lbs … this really burns after not using any weight on my legs for so long
Prone Leg Curl, narrow foot placement, with squuze anf hold for 3-count for every rep
80 x 12 80 x 9 80 x 9 80 x 7.5 =F
Standing Uni Glute Extension; plate load
85 x 15/side 85 x 15/side 90 x 11/side
Donkey Calf; Plate load; full ROM
170 x 12 170 x 12 170 x 12
Cptn’s chair straight legged raise
3 x 15
Hanging bent knee raise, no momentum
3 x 9-10
Bench V-ups w/ 6-lb med ball between knees; flexed foot
3 x 15
posing 10 minutes; getting smoother 
Still have cardio to do…
____IT says
“IF YOU WERE IN PRISON I’D PROTECT YOU IN THE SHOWER! A+++bUYER!!” ______________
Posted in Training
Thursday, May 29th, 2008
May 29thCardio
*I am developing tendinitis of the right elbow  I have to keep it wrapped, I can hardly pick up a coffee cup or anything … because it makes my elbow hurt :confused:
Still using moderate weight on hamstrings, glutes only.
SO today I just did some lower body tweeking 
Prone Glute Extension~plate loaded
3 x 15/side @ 60 lbs (this is moderate, but it gets right in that “tuck”)
Seated Leg Curl~Narrow foot placement
3 x 15 @ 75 lbs
Seated Hip ABduction (Light weight; tightening only)
super-slow…iso-squeeze at top of contraction
3 x 15 @ 45 lbs lol…45 lbs sheesh 
FINALLY getting tan. It took an $80,000 bed (called the “360″) to get me some decent color ~ its the coolest bed I have ever seen 
I am easily amused these days it seems
PS… my ass is shrinking 
BTW… how old is this LOL look at the price of gas in the pic ^^^ $1.09 
Posted in Training
Thursday, May 29th, 2008
Wed., May 28th
I have started doing some really obscure split routines; putting muscles together in a work out I have never combined before; all in the name of staying ‘tight’ 
Cardio (of course)
Uni Bent Over DB Rows
3 sets 15 w/ 35s in-hand
Incline DB Chest Press; Palms in
3 sets 15 reps w/ 30s
Diverging Lat Pull down
3 sets 12 reps @ 99 lbs
Seated Wide, hammer grip lat pull downs
3 sets 12 reps @ 90 lbs
Seated Low Grip Row
3 sets 15 reps @ 115 lbs
Seated Pec Dec Flys
3 sets 15 reps @ 55 lbs
Reverse on pec-dec rear delt
3 sets 12 reps @ 45 lbs
Bent Over Rear Delt DB Raises
3 sets 12 reps w/ 22.5s
Cardio
Posted in Training
Thursday, May 29th, 2008
May 27th
I normally don’t lift weights on this day, but now I have dropped Tuesday from my work/training (clients) schedule, so now I get to lift with he extra free time
Sumo Squats w/ heels up on plates; Holding DB center body
3×15 @ 40 lbs
Walking DB Lunges
3 sets 30 steps holding 20s in hand
Lying (Prone) Leg Curl, narrow foot placement
3 x 15 @ 75 lbs
Seated Overhead DB Press
1×12 with 30s in each hand
1×12 w/ 30s
1×15 w/ 27.5s
Standing DB Lateral Raises
3 x 12-15 w/ 17.5s in hand
Standing upright BB row
3 x 12 @ 55 lbs
Decline Plate load Ab Crunches
3 x 15 w/ 25 lb plate
Lying Leg Raises (straight)
3 x 15
V-Ups
3 x 15
ouch!! 
Posted in Training
Tuesday, May 20th, 2008
Location: Denver, Colorado
Posts: 359
Blog Entries:
Rep Power: 2,000,000,000 
 Sunday, May 18th… stripping
Sunday, May 18thwell 8 weeks out from local show (need the ‘on stage’ time) and something like 15+ weeks out from team Universe. Eek.
Started working out at 24HF again, I never do unless prepping. Normally I jut use the equipment at the gym where I work. HOWEVER with gas being 3.70 here, I cringe at the thought of driving the 18 miles to my place of employment for a work out on a non-work day. So alas, back again going to all the different clubs, I have always had the all club membership ~ there doesn’t seem to be a whole lot of difference between the clubs here anyway.
AM Cardio
*still attempting to ’streamline’ legs a bit; stripping muscle, keeping tight, nothing over 20 lbs on legs.. most of the time its plyo or TUT, but very little resistance unless its for hammie isolation or glute isolation only.
Walking Lunges w/ 20’s in each hand (this is light weight)
1×20 1×20 1×20 1×20 1×20
Walking lunges w/ no weight
1×30 1×30 1×30
Glute-Ham Raises; no weight, power move
1×20 1×20 1×20 1×20
Back ward’s in smith super wide, below parallel sumo squats; bar weight only
1×20 1×20 1×20
Kneeling Rope Crunch
55 lbs x 15 55 x 15 55 x 15
Hanging bent knee raises, no momentum
1×15 1×15 1×15 1×11=F
__________________
Team Universe 2008
Fitness/Wellness Writer
Personal Trainer,HPSBio Student,
Metal head & Proud Mama\m/(>.<)\m/“I know Marge; I’m a people, like you…”- Homer Simpson
Posted in Training
Thursday, May 15th, 2008
Posted in Training
Thursday, May 8th, 2008
May 7th 2008
Nice to work out with Siobhan this week; her parents were visiting so I was a loner for a bit there.
Legs/Back/Abs
Steps ups onto weight bench w/ no weight
3 sets 20 steps up
3/4 negative sumo squats w/ heels on 10s; holding a 35 lb DB center body
3 sets; 20 reps.. squeeze like mad all the way up
Prone no weight glute/ham raises off end of bench
3 sets; 20 reps
Rack chins
1×6 1×5 1×5 1×5 1×3 1×3
Invisible Chair (full seated position; thighs parallel to floor..no support at all; adjacent to the cable cross plate loaded machine; Narrow Grip Low Row
3 sets 18 reps, squeeze tight at end of each rep
Bent over unilateral DB rows
35s x 12/each side 35s x 12/each side 35s x 12/each side
Seated Lat Pull-down; overhand, no thumb
65 x 12 65 x 12 65 x 12
Straight Arm Straight Bar Press down
50 x 14 50 x 15 50 x 13
Decline Abs + 20 lbs
4 sets 20 reps
Cardio:
ARC Trainer ~ 45m w/ intervals; HRR 135-150
__________________ <strong />
“I know Marge; I’m a people, like you…”- Homer Simpson
Posted in Training
Tuesday, May 6th, 2008
Tuesday, May 6th
No weights on Tuesdays 
AM cardio was a 55 minute BodyCombat class
Holy…sh*t :faint:
something is seriously wrong with these people that they can go this hard and fast for the entire hour. Absolutely kicked my ass. I loved it and will be going at least 3x per week ~ my ass is soooo sore.
Its a 50 minute group class of Muay Thai, Karate, Kenpo, Kung Fu, and traditional boxing all wrapped into 5 minute drills of different combos for legs then upper then power or speed drills; these instructors are on crack or something…it’s bar none the highest intensity class I have ever taken. I consider myself to be in very good condition and it just beat my ass. I am in love.
Still have some step mill to do later, but maybe not
If I can move…
Posted in Training
Monday, May 5th, 2008
Monday, May 5th
Today was… a good day overall I suppose. After some careful consideration I have decided to include either a completly inane and pointless complaint (i.e “bitch of the day” ) or a completly useless positive observation. Anyway its 75 degrees in Denver, and every single damned day there is a wreck on the main highway system that I have to take to get to the gym I work at, which is 24 miles away. This almost always locks up the entire highway. This morning a man ran across this 4 lane high way and was killed, causing another 12 car pile up on the other side from all the lookey-loos. Three people flipped me off and I cannot count how many times I was cut off in traffic. *Sigh* I don’t know what the hell is wrong with people when they drive, they are all freaking out
Today’s pointless complaint:
Um, aside from the huge bitch about traffic today…
I feel… bothered lately for some reason by people who chose to compete because its their birthday soon or because they just want to get into shape, as if it were a trivial pursuit to get on stage. I don’t know why I am bothered by this, I think its helpful to set goals and healthy to have good self esteem. I don;t wish them harm, lol, or want them to fail ~ It just makes what I spend hours doing, planning, obsessing about, seem less serious. Don’t know.
Legs (NO WEIGHT; Dynamic)/Biceps/Abs + cardio
Bench Step Ups
3 x 15 per leg
Step Bench (w/ 4 risers beneath) lateral step downs; alternating sides
3 x 12 per side; rest 20 sec. between sets
Front Foot up on step bench, deep lunge
3 x 9 per side
Walking Lunges
4 sets of 20 steps..non-stop
Standing BB Curls; narrow grip ~ no thumbs
4 sets 9 reps @ 55 lbs
Alternating DB Curls
3 sets 15 reps @ 20 lbs
Cable/Plate loaded Bicep Curls w/ EZ Bar
44.5 x 11
40 x 9
40 x 9
Decline Sit Ups ~ no weight
4 sets 20 reps
Straight Legged Raises in Cpt.’s chair
4 sets 5 reps.. was tired as hell by now
Cardio
45 minutes on StepMill; Level 6 - 9
Intervals every 5 minutes; Stepped backwards every 10 minutes
Diet:
Perfecto Haven’t had a lot of cravings this week
I am also down 4 lbs on the scale ~ happy times
Posted in Training
Sunday, May 4th, 2008
Sunday, May 4th
*18 weeks out from Team Universe*
I feel more relaxed this prep for sure; I gained some good quality mass over the winter break ~ it will be interesting to see what lies beneath ?
I lift 5 days per week and have daily cardio now, but I don’t mind the daily cardio, I feel a lot better afterward.
I have been working my legs every work out, but I don’t use significant weight on anything with the exception of leg curls, glute extensions, and hack squats. I spend a lot of time doing endless leg works (sumo-squats, lunges, plyo jumps) until my legs are trembling. Just trying to keep them tight and bring them down just a bit. My joints don’t hurt thanks to glucosamine and lots of good fats I think its better this time as well.
Went to posing for the second time yesterday. The team all looks great. Xena wasn’t there IslandGirl looks astonishing and the team seems really big this time around. This should be fun 
Legs ~ light weight/Triceps/abs + Cardio
Turned Around in smith Machine, Super Wide, Below Parallel Squats… Slow + squeeze
3 sets 15 reps; bar weight only (40+ lbs)
Standing Pigeon Toe Calf Raises w/o weight 1 x 30
V-Bar Cable Press Downs
3 sets; 15 reps @ 42.5 … slow + squeeze
Standing Calf Raises w/o weight 1x 30
Prone Glute Extension; Plate loaded
3 sets 15 reps @ 75 lbs each side
Standing Calf Raises 1 x 30
Standing Unilateral Reverse Grip Cable Extensions (Triceps)
3 sets 9 reps each side @ 37.5
Standing Calf Raises 1 x 30
Straight Legged Raises in Captain’s Chair
3 x 20 … slow
Too lazy to finish abs; was tired for some reason :noidea:
Step Mill
32 minutes; L 7-9 intervals
Treadmill
14 minutes; 3.8-6.0 mph; 5-9% incline
Diet is good… always full Taking 5mg melatonin now since sleep tends to be my first disturbance.
:D
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