GirlyMuscle’s BodyBlog

Wow!  It’s been a year since I posted in here.  Quickie update.  I’ve hired a comp prep coach.  I splurged and went with one of the best in the business.  I will competing in May 2008 at the 2008 NPC Grand Prix in Rockford, IL.  Wish me luck!

Yesterday was delts and a little cardio.  Legs were still pretty sore so I did 3 sets of 10 squats with only the bar just to try to loosen everything up and work out some soreness.  Must have worked since I’m barely sore at all today.  Cardio was only 10 minute of incline walking…also to work out the soreness.

Today is back and biceps and some HIIT cardio.  I’ll update later.

I did "light" legs last night.  I have been lax on legs and last week when I did them I worked hard enough to have crippling DOMs for three days.  I wanted to stay on them to avoid having to go through the lay-off DOMs so I kept things light.  I keep hearing that most women, even pros, don’t work legs too hard because as women we have enough legs.  That totally contradicts everything I’ve learned about women and muscle growth.  It’s actually buying into the "I don’t want to get bulky" myths.  I’ve decided that I’ll do legs how I feel like doing them (read: usually pretty darned hard)

Squats 3×10@95

Deadlifts 3×10@95

Leg Press 3×10@270

Hack Squats 3×10@50

Leg Curl 3×10@50

Leg Extensions 3×10@60

This morning I did 20 minutes of HIIT cardio (BFL style) on an empty stomach.  I’m going to do delts later this morning after which I’ll post what I did.

I did chest and tris today plus a little walking on the treadmill.  I hate cardio but then doesn’t everyone?  I’m going to limit my cardio to high intensity intervals for only 20 minutes after my weight workouts.  It should be enough to keep my aerobic threshhold but not so much that I get sick of it.  I got an awesome pump, especially in my triceps.

I’ve decided to go back to an old split that I used to do years ago that worked very well.  Three days on, one day off and the split is chest and tris; back and bis; legs and delts.  I’ll do a little ab work after cardio.  My goal right now is to lose about 1.5 pounds per week while retaining/gaining muscle.  I’ve added Mass Aminos, EFAs and a liquid multi-vitamin back into my program.

I know I shouldn’t be so addicted to the scale.  I know all the little things that can add up to weight loss or gain.  Water, carbs, TOM, DOMs, etc.  Still, the number bugs me.  Up, down, up, down.  My body is so touchy.  Every little thing I do affects the scale.  I know I’m going to get all the "stay off the scale" advice and while I honestly appreciate the good intentions…save it.  I know in my head what it’s all about so why don’t I listen, trust it, trust myself?

Somehow things have changed over the years.  There was a time when I was naive about weight loss.  We call it "the honeymoon" stage.  If it’s possible, I know too much now.  I analyze and over analyze.  I plan.  I doubt.  I start and restart.  In a way, I’m back to where I was pre-weightloss.  Starts and fits and nothing gets done in the long run.  I’ve been in the same place for a year now, give or take 10 pounds either way.  I hate the cardio.  Twenty minutes of HIIT or two hours of steady state?  I hate calories.  Carbs?  Cycling?  Supplements or not?  The only thing that’s been consistant is the iron.  Doesn’t matter how or what the program is or even if there is one at all.  I just lift.  Lifting is the constant and the joy. 

Did light squats (3×10@95) and delts.  Also 20 minutes of cardio (intervals) on the bike.

Well, it’s day 3 of DOMs from working my legs the other day.  They’re still slightly sore but at least I can walk up and down steps without hanging onto the railing.  I did back last night instead of chest.  I’ll do cardio and chest today.

 Even though fitness is a huge part of my life of which I’m very passionate, I never thought I’d want to be a personal trainer because I really only care about MY fitness.  I don’t mean to sound selfish, just honest. I always thought if I did train others they’d have to be bodybuilders in order to keep my interest.  I started watching The Biggest Loser this season because Kim Lyons is on it as the Red Team’s trainer.  I never saw the show before.  What I’ve found is that I love the caring and compassion Bob has for his people.  I don’t like Kim’s attitude.  People are emotional human beings, especially when they have severe weight issues.  One cannot discredit or ignore that.  We are not robots. (well, some seem to be…I’m not).  We have good days and bad, highs and lows, happy and sad, discouraged and determined.  That person I see at the end of the show when they recap one contestant is an entirely renewed and changed individual.  I see myself in every success story and it always makes me cry in gratitude that I was able to find the key to unlock myself from that prison.  I’d like to be able to hand that key to someone and help them to feel the same freedom I feel.  I want to inspire.  I want to give hope.  Maybe I could be a trainer after all.

I still have severe DOMs, plus TOM so I have cramps and backache as well.  I’m going to forego the cardio today and just do some light chest and tanning tonight.  Also, I’ve been eating more calories than I should be but it’s all good food, mostly protein, so it should be ok.

I did squats yesterday and I’m hobbling all over today.  Freefall to the potty, wincing with every stairstep, both up and down.  Everytime I slack on legs then start up with them again I get crippling DOMs and swear I won’t let legs go again.  I know I will, though.  So for the next 2-3 days I’ll pay for it.  Such is life!  I’ve got a great momentum going right now.  Scale dropped another .4 so I’m right on track.  I’m going to take progress pics every 10 pounds so the next pics will be at 145.  This morning I weighed in at 153.6.  Nothing special planned today.  Just some sort of cardio…anything I can manage….tanning and probably back.  I enjoyed a wonderful new breakfast recipe, Sweet Potato Pancakes.  Yum! 

Sweet Potato Pancakes

4 ozs cooked mashed sweet potatoes

1/2 egg whites

1 scoop vanilla protein powder

cinnamin to taste

Blend it all together and cook on griddle like regular pancakes.  Top with sugar free syrup.  About 300 calories.

I’m not going to go into too much now since this is only for myself.  So far today I’ve done 30 min of cardio.  Later I’m doing arms and maybe some pics.