Training for Team Universe 2009!

February 24th, 2009

AM Dance practice, ugh downtown; theater-dance troupe (classical and jazz) 75 minutes; moderate but constant intensity.

HRR 145-151 according to Garmin; dammit I love this thing!

Plyometric HIIT only; this is not technically cardio, but when done correctly it has the same effect; I am alternating my strength/SS cardio days, with Cardio/Plyo only days. This is and has been my current training schedule, it looks like a lot, but I am a freak with micromanagement and time organization.

SS= Steady state; HRR 135-140

HIIT= High Intensity Interval Training; usually sprints in the football field at my Son’s school; with the prowler/sled w/ 50 lbs added weight.  Ass kicker. I do 10-12 prowler sprints, and actively rest for 90 seconds.  After 5 rounds I am sooo whiped out, but I force the last 5 or 7 out.  Since I started these, I have already seen a huge noticable difference in my hammie/glute tie in, and in the roundness of that biceps femoris muscle belly Yay!
Mon:Strength/HIIT cardio…

Tues:Plyo/SS Cardio…

Wed:Strength/HIIT cardio…

Thurs: Boot Camp Class (I teach)/SS cardio

Fri: Strength/HIIT Cardio…

Sat: Strength/SS Cardio…

Sun: TOTAL REST; I walk the dogs and that’s it.
Burpees x 10

Squat Jumps x 5

Plyo Lunge, alternating x 5

lateral jumps over step bench (side to side, non-stop)x 20 count total
Rest 90 seconds

Burpees x 12

Squat jumps x 8

Plyo Lunge, alternating x 7

lateral jumps over step bench (side to side, non-stop) x 25 count total
Rest 90 seconds

Burpees x 14

Squat Jumps x 10

Plyo Lunge x 7

lateral jumps over step bench x 30 count total
Rest 90 seconds

Burpees x 16

Squat Jumps  x 10

Plyo Lunge x 7

Lateral Jumps over step bench x 30 count total

DONE; and this always, always absolutely kicks my ass; it doesn’t take hardly any time; anywhere from 21-35 minutes depending on how energetic I feel that particular day.  I think this day I was extra fatigued due to dance this morning.

I fell asleep last night to The 7 Habits of Highly Effective People, and now I fee all affirmed this morning.  Audio books are an astounding idea; I am "reading" 2 books a week for months now, I wish these things were made for college text books, that would be amazing.

My work outs have been really strong lately, I am not progressing in weight however, the last few weeks I can only see a gain in reps and rest time needed between sets.  Progress comes in many forms they say.

This is from yesterdays workout, doing a whole body thing; I am super-setting from an upper to a lower, for a more drastic metabolic effect. I do one exercise and then move to the next in the sequence and then rest 45 sec, go back to the first then the second again no rest;  Along the lines of HIIT for weight training, my rest periods are 45 seconds and my ass is kicked by the end of the work out.

1A)Pull Ups ~ unassisted, no swing, overhand regulation grip (I currently weigh 137 lbs @ 5′6; feel much bigger when pulling)

1×5  1×4  1×3  1×3  1×2  I did these to failure each time, I haven’t worked on them in a while, so my numbers have gone down.

1B)Standing Alternating BB Lunge, long stride

55 lb. barbell on shoulders

1×10 per leg  1×12 per leg  1×12 per leg1×10 per leg  1×8 per leg

Rest 45 seconds
2A) T-Bar Row

90lbs x 6  90×6  90×6

2B) Glute Ham Raises on glute/ham apperatis

25lb plate at chest

1×10  1×10  1×10

Rest 45 seconds

3A) Hanging Bent Knee Raises to chest, no swing

1×10  1×8  1×8  1×8

3B) Decline Bench Twist-ups (obliques at decline) ~ slow and careful

1×10  1×10  1×10  1×5

45-min steady state (SS) cardio on StepMill; Level 6 ~ alternating various stepping patterns (backwards, lateral, skipping steps, crossovers)

HRR was 131-138 BPM according to Garmin.

Diet is good, as I said in yesterday’s post, I am down 14 lbs, and that’s fine with me.  I am solid and happy as can be at 135, I am currently 137; and my goal for the Hydroxycut MAX! contest, and before I compete at Team Universe I want to start that prep in may weighing in at 130 and feeling healthy; odd number I know. and have gotten down to 124 on-stage twice, but when I am that light, I am soooo dry and so depleted, even with 2 days of pre show carb up, I am just freaky lean.

I love showing this picture to clients; my mom was shocked that muscle and fat were so different in size… she’s finally starting to get it

Well this week was the first that I only lost one pound and then, went up .08% body fat ? Hmmm, assuming it is a female related hormonal water thing and decided I don’t care.  I will weigh again this Saturday and I am also having a hydro body fat test!  It’s $65 and worth every cent in my opinion, I am also getting a metabolic test to gauge my non-exercise BMR.  I have seen both of these things done, and have given the metabolic test at the gym I worked for more than a few times, but have never had the privilege, I just do the math problem and go by those numbers. When I do my body comp currently, I weigh on my home digital scale, and at the gym on the traditional beam doctor’s office version; then I am pinched via 7-sites (by a long time certified trainer that knows how to do it, this is important), and then we also do an OMRON although I have never been a big fan, the error margin is 3% plus/minus and that is a big chunk to competitors that measure by smaller incriments than that for sure.

Weight: 137 lbs

Body Fat: 17% OMRON; pinch 17.3% (this is the closest it’s ever been)

My clothes are all loser, my abs are peeking out at the top and my pelvis and hip bones are nicely popping out; stupid gage of body comp but I know when and where I lose weight first.  My back isn’t coming out and cutting up like normal for some reason; really working on stripping that smooth look out of my legs this season.  I tend to end up 6 weeks out from a show, ripped on top, striated delts, nice deep cuts in my back and abs are 3/4 of the way out..but legs are smooth.  they are hard, and tight, and my vastus lat is clearly visible and my semis on the back are clearly visible, but I cannot seem to get ant more seperated or leaned out in this area.  this is an issue a lot of ladies I know that compete have; they lean out too quickly on top with regards to the progress of the lower body.  Need to even out my leaning this time.

I have intentionally hesitated on posting pictures, I got some photo shoot pics back, albeit they are not at all fitness related, and I weigh 143 lbs in them!  they are however burlesque/pin-up photos and it certainly is an off season physique hobby!  I love my pics, and my body in either condition, but I admit that my fit, contest ready physique about 3 weeks out from stage day is my favorite ~ I feel the best then

I will consider posting my weekly pics this week, we dont have to for the contest, we only have to post the before pics, which I did, ugh; I had intentionally taken them after a cheat day, a lot of alcohol, and little water; so I am a water buffalo… but that was on January 2nd.  I am down 14 lbs now and really impressed with my ability to take this weight off easily and without much pain for three consecutive seasons.  I will be working on gaining only about 10-15 lbs when not in-season, its really bad on the metabolism.  My temp is just recently up to 98.6 upon waking, it was down for months around 95.8-96.3 and I was dragging ass.  Feeling much better now

A re post from Men’s Health magazine that I thought was decent; I don’t agree with every item on this list, but in general, it’s a great list.  Enjoy. and no, I do not, and never have, owned a Debbie Gibson CD, as per #19.  Elton John yes, Debbie Gibson, hell no.

By: Lisa Jones

1. Saying “I love you” immediately before, during, or following sex doesn’t count.

2. Real men drive stick shift.

3. I will leave if you lie.

4. You are cute in raglan-sleeved T-shirts (two-toned baseball undershirts).

5. I’m convinced I’m pregnant and obsess about it for a minimum of 24 to 48 hours before my period, even when I have no rational reason to think so.

6. I love it when you hug me from behind and whisper in my ear.

7. “Fine” is never an appropriate response when I ask you how I look.

8. Most of the time when I fantasize, it’s about you.

9. I’m terrified of becoming my mother, even though I admire her.

10. I don’t get turned on simply seeing that I have an e-mail from you.

11. I expect you to call me.

12. Only rock stars are allowed to wear leather pants.

13. I’m scared of losing my independence.

14. I’m more forgiving of you than I really should be.

15. Oral sex is your get-out-of-the-doghouse-free card. Manolo Blahnik shoes also do the trick.

16. You did something bad. I seem cool with it. I’m not. (See directly above.)

17. If I’m not having sex with you, I’m . . . a.) . . . having a fat day. b.) . . . not feeling “connected” to you. c.) . . . blackmailing you to get something I want.

18. Shoes determine whether you’re fashionable or not.

19. I own a Debbie Gibson CD, and I’m not afraid to use it.

20. When I compare my flabby tummy to a kangaroo pouch, say nothing.

21. A man I love plans the occasional fancy-schmancy dress-up date and impromptu weekend getaways, and he buys my favorite candy in advance when we’re just going to the movies.

22. You look hot in hooded clothing items.

23. You should never tell me what to do.

24. If I slept over, you owe me breakfast.

25. My breasts love much licking and sucking.

26. If you ask me out directly, I will say yes.

27. I’m very impressed when you ask for my advice.

28. I’m unimpressed with a man who doesn’t take the lead.

29. When in doubt, go with the shirt that matches your eye color.

30. I don’t want to be Madonna.

31. Women get urinary-tract infections easily, so watch (and wash) your fingers.

32. I’m in heaven when you hold my hand.

33. You’re sexy when you’re: shaving, fixing things, wearing a white T-shirt and jeans, driving, eating a peach, holding a baby.

34. I need to hear how you feel about me. Often. Tell me now.

35. Surprises, especially gifts for moi = more loving.

36. I want to be the best thing that ever happened to you—and for you to recognize this.

37. If I’m not feeling loved, I will start looking . . .

38. Discussion of ex-gf’s and ex-bf’s should be avoided at all times.

39. I like it when you tell me what you’re thinking, even if you don’t know yourself.

40. Celebrating our anniversary, even if it’s only been a few months, earns major bonus points.

41. I love it when you’re sweaty.

42. It’s best to consult your gal pals for gift ideas.

43. A lady should always be greeted with kisses.

44. I like porn.

45. I love holding your bum in the palms of my hands.

46. Even nice girls like hushed dirty talk in public.

47. It’s cheating as soon as you’re doing something with her that you wouldn’t want me to see, hear, read . . .

48. For the record: I’d rather you break up with me than cheat.

49. I remember everything about our relationship.

50. You should know all this and more without my telling you.

AM Cardio was an attempt at getting my dog to jog/walk; not happening.  She is s such a spaz, she is like an amateur k-9, smart, at the ready, agile, quick, eager to please… but f***ing insane most of the time.  It’s like taking a whirlwind for a walk down a semi busy road

So anyway, about 50 minutes of that and according to Garmin, average speed was 3.4, so not too terribly slow for having to deal with that, I was fasted as well, but had BCAAs and water with my I sipped peri work out as they say

Regulation Pull Ups, overhand

too away the assistance so these numbers are small, but will get better; nothing quite like actual pull ups

1×4  1×4  1×3  1×3  1×2  1×2  1×1 = F

Split Squat, one foot behind me on bench; holding 20s in each hand

3 sets per side, 15 slow reps each

Standing DB overhead press, slow

35s x 7  35s x 7  35s x 7 ~ super core control here is what I am working on

Seated narrow grip low cable row

90 x 7  90 x 7  90 x 7  90 x 7

Reverse Hack Squat

*I don’t know what the apparatus weighs, this is just my 2 plates

90 x 7  90 x 7  90 x 7

Standing Abdominal Cable/Rope Crunches (these are hard to do correctly)

35 x 12  35 x 12  35 x 12

Power Scissor Abs; Slow

3 sets; 1 min non-stop… TUT

:)