Ok today was going so well with the diet and all, then I came home and ate a rice crispy treat (covered in chocolate) and had TWO enchiladas.

Damn I feel like I should be ashamed of myself, but nope.  I intend to hit this transformation challenge head on, no screw ups, and that starts this weekend ~ so guess I should get it out of the way now.  Good job justifying it

Push Day

Seated Hammer Strength Chest Press

90×10  110×8  120×6  120×6

Decline DB Flys

20sx10  20sx10  20sx10  20sx10

Seated OH DB Press

35s x 10  35s x 10  35s x 10  35s x7

Seated (tilted back, sitting on feat) DB OH Triceps Extension

40×10  40×10  40×10  40×10

Decline BB Skull Crushers

40×10  40×10  40×10

TUT Bicycle

3 sets 1 minute cycles

TUT Power Scissor Abs

3 sets 30 sec. cycles

Cardio (post work-out)

StepMill Levels 6,7 x 35 minutes

The gym is always dead on Sundays, but for some reason today people were crawling everywhere, oye.

Seated Hammer Strength Iso High Row, underhand grip

110 x 9  110 x 9  110 x 8  110 x 8

Bent over uni DB rows

40×7  40×7  40×7  40×7

Standing Wide grip late pull down (w/ one foot up on seat for balance/leverage)

90×10  90×10  90×10

Prone T-Bar Rows

80×6  80×6  80×6

Standing Cable Biceps Curls, EZ Bar

75×10  75×10  75×10

Seated Machine Preacher Curls

60×8  60×8  60×8

Straight legged Raises, slow

3 x 15

Reverse Torso Curl w/ med ball (6lb) between knees

3 x 20

Post Cardio

walked easy on treadmill at incline of 9%, speed 3.3 mph; 20 minutes

Side bitch/rant:  I have been trying to obtain permission from the PR people at my 24HF to take photos of certain exercises so I can write and article with decent pics in it; I no longer have access to my gym as I no longer am employed as a trainer there (after 4 years) ~ this part really sucks, they are really anal about photos of any kind so I have to call everyone and wait for everyone else to return a call.  Stupid.  So I think I may just go to Colorado Pro Gym and ask Heather (Policky) Armbrust who owns it, if I can just buy a punch card ($50=10 visits) do it there.  I am not some ******* member to break the rules and sneak, and its virtually impossible there trainers are everywhere and I have a big mouth, lol, so talking to a hidden camera during my work out isn’t optimal

AM Cardio

I walked fasted, for 65 minutes with the dogs.  Average speed was 4.2 mph, not very fast, but the dogs had to stop and sniff everything

Cheat meal was all it was suppose to be, but then I got these damned cookies that were home made from a former client, and they were so good I had already built a lasagna made out of bison, feta and swiss chesses and spinach and other greens, it was so damned good so I ate it too.  I also had too many drinks. was only to have 2 and had 4 vodka and diet mountain dew ~ not very physique friendly. Booooo !

Creative hand art

AM Cardio

Jog/Run x 38 minutes

average speed 5.8 mph

I had 2 cups coffee, schedules as I am still trying to wean myself off of it… pre-work out.  I think for once since my blood wasn’t running pure caffeine and I have dropped 2 cups/ day out of my routine I really felt a nice little burst from it during my work out.  I have had a few intense back of my head tension headaches the last few weeks, but Excedrin migraine and tons of water seem to be helping and it has subsided a bit.  Now I am just sluggish and bitchy mid-afternoon, not fun.
Legs/Delts/Abs

BB Squat

130 x 10  130 x 10  130 x 10

Walking DB Double lunges

30s in each hand

1 set 15 steps  1 set 15 steps back 1 set 15 steps 1 set 15 steps back

Prone Leg Curl

80 x 9  80 x 9  80 x 9  80 x 9

Standing Lateral DB Raises (weak point, still)

20s x 6  20s x 6  17.5s x 8  17.5s x 8

Front DB Raise w/ abduction start

22.5s x 6  22.5s x 6  22.5s x 6
Rope Crunch

60 x 10  60 x 10  60 x 10

Decline Crunches

3 sets 20 reps w/ 10 lbs added (kept light due to lower back issues from weeks past)

Post Cardio

20 minutes easy pace walking uphill (9.0% incline) on treadmill; already did cardio earlier, just threw this in for extra bonus calorie burn.

Same girl as day prior to this post, just differing angle.

This had to have taken her years to complete.
I only have a facination as of late because we are in the process of planning a large peice for myself soon, I have been conflicted because of competing and what I want is quite large and costly and other things are always more important, but this time next year mine will be at least 3/4 of the way done   so yay for that..

Dec. 22, 2008

This morning I cooked the following:

24 chicken breast, boneless skinless, 4oz each

3 lbs Ground Extra Lean Ground Turkey

3 lbs Ground Bison, Organic

3 lbs Ground Sirloin
6- 5 oz top sirloin steaks

and then I froze 90% of it.  I also cooked fresh green beans (3 lbs), broccoli (3 lbs), and asparagus (1.5 lbs).  I am gearing up for the transformation challenge, and will be cooking this way every 10 days or so. I want to have an entire month of prepared meats and veggies when I start, this really helps me out in the long run.

I also pre-cook three or four non-diet friendly items for my kids and hubby… like a lasagna I will make and freeze, a taco casserole, enchiladas etc… they don’t mind eating what I eat, but not all the time
Not all of that is for me, the majority yes, but I also have a 15 year old son, a husband that works 60+ hours a week, and well a girl, she eats like a bird and hates everything, so she doesn’t count here lol.  But the boy, good Lord, this kid eats endlessly and I know its normal, but half the time I feel like I am depriving him when I don’t let him literally eat everything available in the fridge ~ we dont ever have left overs

Push Day

Incline DB Press

35sx10 35sx10 35sx10 30sx12

DB Flys Decline Bench

20s x 10  20s x 10  20s x 10 20s x 10

Seated OH DB Press

40s x 6  40s x 6  35s x 8  35s x 8

*Standing Upright DB Row

70×8  70×8  70×8  60×11

Decline Skull Crushers

50×8  50×8  50×8  50×8

Bent over cable Triceps kickbacks

30×9  30×9  30×9  25×11 (each arm)

Cardio Work

StepMill

Intervals every 3 minutes from level 5 to level 7,8,9 for 60 seconds

Repeat for 40 minutes

Treadmill x 12 minutes

speed: 3.7  Incline: 11%

Took Saturday off did nothing cardio/strength wise

AM Running w/ dogs

47 minutes; average pace 6.1 mph ~ walked for 5m in the middle

PM Training

StepMill x 41m level 6

FW/BW/Lateral

Training 12/19/2008**Cardio work only and party time!

Today my hubby turns a whopping 30 years old!  He is not happy about it, bitching a lot, but LOL boo f***ing hoo  I say it’s not that bad

We are going out for his "Dirty 30th" that I planned, no details sorry but…. definitly a visual spectacular for sure

AM Cardio 

Run/jog intervals every 5 minutes

Average speed 5.8 mph (5.5-6.3)

time: 31 minutes

PM Cardio

SuperStep x 50m

High intensity step interval class

yeah I am doing all this extra cardio to head off this coming week of crap foods and alcohol that will likely be thrown at me daily; I have the worst time with compulsive eating, lol, makes contest prep true torture.  Starting my planning for the Hydroxycut MAX transformation challenge, should be interesting, designing my own plan of attack ~ probably a combo of all the competition prep programs I have used in the past, there are aspects I like about all of them, but results are what I want the most, so we’ll see how it goes.

Miss Midnight Martini (aerial burlesque)

AM Cardio

Body Combat x 60m (lessmills.com)~ once again holy crap at the instructors, I consider myself quite strong, and pretty damned knowledgeable about exercise and in very good cardiovascular condition for sure, I am even certified as a BodyPump instructor, which is the same people but a different type of class; bodypump is 60m total body weight training with a barbell and bodycombat is cardio from hell with speed intervals and repeticous lower body drills in some psycho mode; I would never make it through the certification to teach this one… ~ but these people, “must be on crack” is the term I keep getting, and I know that isn’t extra classy, but again, damn

 PM Legs/Abs Day

BB Squat

135×10  135×10  135×10  135×10

Leg Press, heels high on platform

260×10  260×10  260×10

Prone Leg Curls, narrow feet

90×8 90×8 80×10 80×10

Standing Calf Raises (pads on shoulders)

200×8 200×8 180×10 170×12

Seated Calf Raise

3×25 @ 90 lbs

Kneeling Rope Crunch

60×10 60×10 60×10

Decline crunch no weight added

4×20 rest 15 sec between sets

A Typical Class

Your BODYCOMBAT™ instructor will lead you through a series of moves from a range of martial arts to 10 different music tracks.

1. Warmup

This is where you will learn all the moves that will be used throughout the class and warm up your body and mind for the battle ahead.

2. Combat 1

Visualise your opponent and unleash into your first fight combination.

3. Power 1

Enter an aerobic training zone with a focus on speed, power and endurance.

4. Combat 2

Fight for your life! Inject all your power and energy into every combination as you again challenge your imaginary opponent.

5. Power 2

You’re halfway through the fight. Use punches only to drill the upper body for a second time.

6. Combat 3

Time to recover as we lower the intensity to prepare for the final phase.

7. Muay Thai

Explode into a Muay Thai encounter, push yourself to a higher fitness level and leave your opponent for dust!

8. Power 3

Go hard out and don’t look back until you complete this upper body power blast and seal the deal on your fitness objectives.

9. Conditioning

Take to the floor and cap off the workout with some strength training.

10. Cooldown

Payback time - stretch out and lengthen all those hard-worked muscles.

You can check out a really, really easy video clip of a class here on this page from their site

http://www.lesmills.com/southcentral/en/members/bodycombat/about-bodycombat.aspx

Push Day

AM Cardio

Walk only, way too cold to try to run for a former asthmatic as myself I know when to take it easy.  Well with 18 layers of clothes on and an audio book on my i-pod I walked for 47 minutes total, uphill the way there, but down the way back, so all in all not too bad; according to garmin was going about 3.8-4.2 mph that’s surprising, must have been cold.

PM Push Day

Incline Cable Press 

80×10  80×10  75×12  70×12

Flat bench DB Flys

22.5×10  22.5×10  20×12  20×12

Overhead Arnold Press

35×10 35×10 30×12 30×12

Decline EZ bar triceps extensions

45×8  45×8  40×10  40×10

Standing DB kick backs

35×10 35×10 30×12 30×12

will be using a push/pull/legs this week, all one day of it, lol.. but anyway I am really bored with my training in the gym~hard to get motivated lately, bleh.

Cardio AM

jog/run with my german shepherd Niobe, she’s 17 months old, and really hyper…

34 minutes, really cold outside, hard to breath

PM  Pull Day

Bent over BB Row

90×8  90×8  80×10  80×10

Uni DB Row

45×8  45×8  40×10  35×12

Incline Cable Curls

25×8  22.5×10  20×12

Seated Machine (hammer strength) Curls

60×8  50×10  40×12

ABS

Hanging NO MOMENTUM reverse crunch, crossed ankles

3×10, slow

TUT Bicycle Crunch (elbow to opposite knee)

3 cycles of 1 minute non-stop, 1-1-1 pace

Post work out cardio ~

22 min slow uphill walking on treadmill; Incline 9 Speed 3.3 mph

Well *huge sigh*

I was suppose to go to a pin-up photo shoot (classic 40s 50s) today at 3:50 but was on call and ended up going into work DAMN ~ and all the girlies from class I love were there and I missed watching their shoots as well BOOO!  But I will be doing this shoot late January-ish

Pin up is misunderstood a lot, it can be very classic and beautiful to raunchy and fetish based; I think its all hot myself but I am sticking to the classic pin-up, and maybe the nu-pin up edgy style (just more tats and peircings on the models in edgy pin up).  Its a lifestyle I have always loved, the rockabilly 40s and 50s stuff.  I am the only person lifting at the gym who looks like I walked outta the 50s and whos make up occasionally resembles a cartoon character lol but so what fun is fun. I have always loved to play dress up and in my everyday life its no biggie, lots of us in the city, now when we travel, wierdo looks and such but I think I like it ~ Here is an example of more modern edgy pin-up

Photographer: Roy VARGA
Pretty basic but my favorite pose and this is the hairstyle I do when I do pin-up see

a little edgier but very pretty

Photographer: Viva Van Story

Classic Pin-up pose, love this hair as well

Photographer: Roy Varga

again more classic tone, but I love the colors and the lady like ambiance

Photographer: Laura Byrnes

Anyway, a lot this has to do with training I know LOL… but I am getting to that.  It seems to be an entirely different world in pin-up and nu-burlesque than I have been accustomed to in the figure/body building realm.  For the last 6 contests my judges have said my physique has come a long way into a “real” competitors condition from a noob.  Although every time its always the same thing, my muscles are perfect, my back is my best part, BUT my ass needs to be smaller; not tighter, or higher or firmer, just smaller.  This has proven to be an impossible task.  Close thusfar, but ahh no cigar as they say.

Now in the world of pin-up and burlesque they want you to have that ass, those curves, and to be soft like a real woman ~ I am so programed to hate anything on my body that jiggles and to gauge my progress in my program and training by where I can or cannot squeeze my fat lol, so when I started this new venture I couldn’t recognize the real womans body I had.  I have seen women that would never fair well in any physique comp that I think have gorgeous, womanly hot bodies that they are super proud of and it certainly gave me a new perspective into what I expect of my female body. In figure they want you to be shaped like a “Y” and have essentially no hips at all ~ I have got hips for miles and a booty that wont quit ~ so I have developed a more friendly relationship with my body these days, its nice.  I have to try and stop seeing every little bit of fat on others and get out of figure competition minded mode, at least in the off season, geez.

oh look and I worked out AFTER work

Cardio x 32 minutes on treadmill

Running 5.8-6.0 mph average; 3% incline

Chest & Abs

Seated Hammer Strength Flat Press

90×10  90×10  90×10

Decline DB Press

30s x 10  30s x 10  30s x 10

Decline DB Flys

20s x 12  20s x 12  20s x 12

Push Ups (regular)

1×10  1×10  1×7  1×6  1×3

ABS

Power-Scissor Abs

TUT

3 sets 20 sec bursts

Bicycle

TUT

3 sets 1 min

Stretch x 10m

My diet sucked today because I failed to plan for it; didn’t think I would have to work so I didnt pre-cook.  pissed about it but…. 

love the classic “hot-rod hottie” shots

Photographer: Roy Varga

Well this is the last day of warmth, mid 60s before some horrible freak cold front moves through.  It’s so hard to get moving in the bitter cold.  So much easier to sit at home on my day off and play gta4, or sit on the internet or write whatever and drink a pot of coffee.  This is not conducive to a super fit lifestyle. Oatmeal is nice when it sucks outside and I eat that daily in the off season.  I just do it for the health purposes more so than a function of my diet and body fat percentage. I always take my supplements too.  I am down to taking fish oils, evening primrose oils, braggs amino, and a baby aspirin.  I find as I make less money, the less supps I can get a hold of, so in battle condition mode I what I think I need the most.  I really miss my R-ALA, I hate not to take it, but it isn’t  the cheapest one out there. My cells are being over run by free radicals and are being oxidated! Anyway

AM jog/run 36 minutes 6.2 mph average according to Garmin ~ I tried to do some interval bursting but wasn’t nearly hydrated enough, shame on me
*Alternate Legs/Delt1/Abs*

Walking DB double lunges 

rested 30 seconds between all sets, this seemed hard for me, usually is moderate
25s x 15 steps  25s x 15 steps  25s x 15 steps  25s x 4 steps

Hack Squats done backward

90 x 10  90 x 10  90 x 10  90 x 7
Sideways sumo squat-walks w/ BB on shoulders

55 x 10 steps to the left  55 x 10 steps to the right  55 x 8 steps left  55 x 8 steps right

Stationary Ballet Squats (wide stance, squeeze gluted on way up, continue up into a perriot (sp?)

35 x 8  35 x 8  35 x 8  35 x 8

Cable Uni Glute Extensions (kick backs)

50 x 10  50 x 10  50 x 10  50 x 10 (2 sets per leg)

Overhead DB Press in straight back chair

40 x 6  40 x 6  40 x 6

Standing DB Lateral Raises

25 x 6  25 x 6  25 x 6

Kneeling Rope Crunch

60 x 10  60 x 10  60 x 10

Weighted decline Sit Up

25 x 15  25 x 15  25 x 15

Cardio 2 Treadmill, Incline 10 Speed 3.7

22 minutes

oh and got a new tv

I have seen the movie, but my mother-in-law bought us a 32-inch LCD HDTV television and I know others have ridiculous tvs now, but it was unexpected and so, so, so appreciated and I love it and I watched the Dark Knight again and damn, such a huge difference.  Really liked it even the third time I saw it.

December 1oth

AM Cardio ~ did it fasted for no good reason;

41 minutes very brisk walking uphill w/ dogs in 23 degree temps BURRR

BodyCombat Class (60m)

this class is so f***ing hard! That’s why I like it I suppose. Its very hard to keep up and is certainly an exercise in speed drills.  Intended for this to be strength, ended up being more cardio today.  Good for me I guess.

Diet for the rest of the year; I will be revamping this completely for my upcoming transformation contest, but that doesn’t start for me anyway until January 2nd I am normally a big fan of carb cycling; but for the rest of December I will be keeping it low and clean for most of the week.

Sunday-Friday

6 meals (4 whole, 2 shakes)

Water: 130 oz. daily

Meal 1: 1/3 cup dry oats made with water, splenda, sugar free maple syrup (1 tbs)
6 egg whites

Fish oil, kava, biobead, multi, evening primrose oil

Meal 2: chicken (4oz)

1/2 cup steamed rice, or 4 oz sweet potato

Meal 3: ground turkey (extra lean) breast

2/3 cup green veggie

2 tsp natural pb or olive oil

Fish oil, kava, biobead, multi, evening primrose oil

Meal 4: 2 scoops WPI + 1 scoop BCAAs + 2 tsp L-Leucine (post work out)

Meal 5: steak/beef or salmon

2/3 cup green veggies

2 tsp olive oil
small green salad w/ 1 tbs sugar free dressing or balsamic vinegar

Fish oil, kava, multi, evening primrose oilMeal 6: 2 scoops Casein based protein + 2 tsp L-Leucine

2 tsp natural pb

2 tbs raw apple cider vinegar (before bed)

3g Melatonin, 3g pure Vitamin C (1 mega dose)

Saturdays

This day is the same, except I eliminate the second carb meal and have a cheat meal for meal 5.  I allow myself whatever I want, in whatever portion size it comes in, for that one meal.  This includes an appetizer if applicable, a main dish, and a single serving of dessert.  This is also the day I allow myself 2 drinks, either hard liquor cocktails or good sized glasses of red wine, or two beers.  This works really well and gives me something to look forward to all week.   I will put this all through fitday later to show the macros and details, its pretty good though.

:)

Well *huge sigh*  let me just say that I am a terrible candidate student for MMA (mixed martial arts).  I already knew that I was not a quality striker at all, only about 3 weeks into being a student, I am just too "afraid" of being hit that I cannot seem to focus properly.  We have been going on and off forever now and I just dont feel like I am progressing because I cannot go enough.  I really love the sport it really gets me excited lol… but so far as the striking I am just too sketchy ~Not to mention I have enchanted shins, this is a term my husband coined just for me.  I had a severe car accident about 14 years ago, and had hairline fractures in both of my legs right on the lower part of each tibia.  Since then they have always been really, really sensitive.  I, not being extra graceful in the past, have smacked them into nearly everything.  Let me say that doesn’t come close to comparing to the pain of a trained MMA instructor, barely tapping me in that exact spot ~ and I’m down.  Needless to say, having such a weakness is not acceptable ~ so I moved onto to focusing all my attention on submission/grappeling.  I finally found a use for these tree trunks I call my thighs and that every judge, at 6 figure comps now has said I need to strip down, lean out, and make much less "thick" looking.  I am awesome at submission moves and albeit the super-close contact is really, really awkward at first ~ some of these moves are downright dirty lol, but ahem, of course we are suppose to be more mature than that.  Regardless, my shins are still causing me an issue, geez they’re like glass.  My husband already holds a black belt in one discipline and a brown in another. He can naturally pick up anything instantly and be awesome at it.  I really hate that.  Anyhow only going twice per month, want to pick it up more but cant really afford it right now, no one I know can afford a lot of extra anything come to think of it.  The economy sucks.

Chest/Front Delt Iso/Abs + Cardio

Seated Hammer Strength Incline Press

90 x 8  90 x 8  90 x 8  90 x 5

Decline DB Press

35s x 7  35s x 7  35s x 7

Standing Pec Dec Fly

75 x 6  75 x 6  75 x 6

Flat bench DB Fly

25s x 8  25s x 8  25s x 8

Standing DB Front Raise w/ abduction start

22.5 x 8  22.5 x 8  22.5 x 8  22.5 x 8

Hanging bent knee raises w/ weight (6 lbs)

1×10  1×10  1×10

Kneeling Rope Crunch

60 x 8  60 x 8  60 x 8  60 x 3

TUT Bicycles

1×30sec  1×30sec  1×30sec  1×30sec

Cardio: StepMill x 38 minutes L 7,8,9 intervals every three minutes

Stretch x 10m (all major muscle groups)

:p