Double Life: IT Geek/Fitness Freak

I totally believe in the power of bodyweight exercises in order to get stronger/build muscle/feel invincible/look super sexy

I used to have zero upper body strength when I was younger. I remember in 4th grade, the only "F" I had ever made in my academic career was in P.E. because I couldn’t do a pull-up. I thought the grade was a sham since our instructor didn’t do anything to prepare us for this exam- lame.

Another story of upper body FAIL happened when I was a sophomore in college attending a sorority recruitment workshop. We noticed that the room we were in was connected to another building and if we jumped out of the window- we could play on the roof of the other building. The roof was about 6 feet from the window so we had to climb down and then climb back up. I manage to get on the roof but we had to quickly get back inside the other building before we got into trouble. Well my fat and out of shape self experienced humiliation because I couldn’t climb back inside the window. Even one of my sorority sisters was like "geeez Jessica, where is your upper body strength?!?" So that was another motive to build up

I was a fatty in 2004 like so:

Third story of upper body FAIL. I started taking martial arts when I was 19 (shortly after the previous situation had occurred) and our instructor made us do 10 pushups/10 situps in between karate routines. At that time, I was doing “chick pushups” on my knees but since I was a white belt, I shared classes with 5 and 6 year olds. These kids were doing real pushups and knocking them out. So in order to not feel like a loser, I MADE myself do real pushups. I was slow, it hurt- a lot, my chest and shoulders were so sore for a while BUT eventually I built up in which I could out pushup these kids lol.

Back to my pullup story so prior to doing a trillion pushups in karate this was me attempting to do pullups

I would just get on the bar and hang. But after a year of karate, I tried this again, hopped up on the bar and stayed up there thus proving the power of bodyweight exercises in order to build strength.

Going further, my next goal was to be able to do pullups/pushups/dips without any help. I accomplished this a few months into bodybuilding training around the beginning of 2009.

Naturally goal-oriented individuals never settle for where they currently remain. Sure I can do bodyweight exercises but I want to take this a step further and set new goals:

- 20 consecutive chins ups and eventually one hand chin ups
- 100 consecutive push ups and eventually one hand push ups
- weighted dips

My gameplan for my currently bodybuilding regime is to add muscle starting next month. I have spoken with my coach about this and he is all about me incorporating bodyweight exercise enhancements in order to meet my personal goals and add muscle at the same time.

I found these awesome links with training plans that I want to start next Monday:

http://chin-ups-training.com/training-routine/

The chin up program requires mandatory push ups in the morning so I figured I could incorporate this with the 100 push ups plan
http://hundredpushups.com/week1.html

Initial test results:

5 dead hang chin ups

20 consecutive push ups

Other awesome bodyweight exercise resources:

This one has several articles regarding a variety of bodyweight and endurance training http://www.dragondoor.com/articler/

Includes pictures for the visual learner such as myself http://www.beastskills.com/tutorials.htm

Realistically I will see results withing 6-8 weeks but I will keep you all posted

Keep on keeping on!

So I totally rocked the Spartan costume last week, here are some pictures:

I started taking ZMA (Zinc monomethionine aspartate and Magnesium Aspartate) two weeks ago http://en.wikipedia.org/wiki/ZMA_(supplement) I like to Wikipedia everything but I’m sure everyone on BodySpace knows what ZMA is and does.

I’m primarily interested in the sleep factor. Over the last six months, I’ve been suffering from insomnia which sucks because when do muscles grow? When you sleep. I started seeing a doctor about it last week so I’m hoping to get that taken care of. It happens like once or twice a week but it really kicks my butt so I’ve read that ZMA helps you sleep better but I also dig that it’s an anabolic booster. Defintely could use all the help there since I’m an natural athlete as it’s not a prohormone or hormone precursor, it is not banned by any athletic organizations including the NCAA, NFL or the U.S. Olympic Committee.

I sound like I’m doing a product plug here, haha. I’m just wondering if this stuff has worked for anyone? Let me know.

I trained with Chris today because I requested that I get some one on one training for legs because I SUCK at pushing myself on leg day. I used to love leg day when I was taking karate because martial arts is all lower body so my legs were super strong. Now- not so much. Leg extensions, lunges, and deadlifts make me want to get in a fetal position, haha. What I like about training with Chris is that his training is geared specifically toward my symmetry. He will notice things like my left hamstring being a little longer than my right, ect…. I like having that point of view. So I have a really great feeling about 2010 because of all of the effort I’m putting in now. Speaking of effort, I have successfully incorporated a consistent cardio routine. I’m ranging between 30, 60, 90, and a few 2 hour sessions (split up of course) and I’m dropping bodyfat intensely while maintaining muscle mass. It took a while but I’m starting to embrace cardio now, lol.

Training

I’m rocking the weight belt just to keep my waist from getting thick and I’m using lifting straps, I really want to focus on form.

Day 1- Chest, abs

Chest ***the focus here is to bring out my upper pecs***
BB Bench Press: 4 sets 8-12 reps
BB Incline Press: 4 sets 8-12 reps
DB Incline Flyes: 3 sets 8-12 reps
(turn the handles inward to hit upper pecs)
Pec Deck (Wide): 3 sets 8-12 reps
(lower the seat so I can emphasize my upper pecs)

Abs
125 reps hitting obliques, lower, upper, transverse abs and back extensions

Day 2- Back, Calves

Back
Wide Pullups: 4 sets 8-10 reps
Seated Cable Rows: 3 sets 8-12 reps
(use v bar attachment)
V-bar pulldowns: 3 sets 8-12 reps
DB rows: 3 sets 8-10 reps

Calves
Standing Calf Raises: 3 sets 12-15 reps
Seated Calf Raises: 3 sets 12-15 reps

Day 3- Hamstrings, Quads, Abs

Hamstrings
Lying Leg Curls: 4 sets 10-12 reps
Seated Leg Curls: 3 sets 10-12 reps
BB Stiff Legs: 3 sets 10-12 reps

Quads
Leg Extensions: 4 sets 12-15 reps
Smith Machine Squats: 4 sets 8-12 reps
DB Walking Lunges: 3 sets 12-15 reps

Abs
125 reps hitting obliques, lower, upper, transverse abs and back extensions

Day 4- Biceps, Triceps, Calves

Biceps
DB Curls: 4 sets 8-10 reps
Hammer Preacher Curls: 3 sets 8-10 reps
DB Hammer Curls: 3 sets 8-10 reps

Tricep
Rope Pushdowns: 4 sets 10-12 reps
EZ bar Nosebusters: 3 sets 10-12 reps
Machine Tricep Extensions: 3 sets 10-12 reps

Calves
Standing Calf Raise: 3 sets 12-15 reps
30’ Calf Raise: 3 sets 12-15 reps

Day 5- Shoulders, Traps Abs

Shoulders
DB Shoulder Press: 4 sets 10-12 reps
DB Lateral Raises: 3 sets 10-12 reps
BB Front Raises: 3 sets 10-12 reps
Machine Rear Laterals: 3 sets 10-12 reps

Traps
Smith Machine Shrugs: 3 sets 10-15 reps

Abs
20 feet on ground
20 one foot on ground and alt
20 both feet on bar
20 one leg straight on air and alt
20 both in air and crossed

Cardio
Either 30 minutes post-breakfast
or 30-45 minutes post-workout

I started training for a 10K race, http://www.vulcanrun.com/ so I started running daily in addition to weight lifting and indoor cardio so I’m using a progressive training plan were I build up mileage slowly but surely. The goal of this is to not walk, always run, if I feel like I need to walk then I just slow down my pace a bit. I’m not worried about running eating my muscle mass because I’ve been a runner for a couple of years and I tend to drop a few pounds but my muscle mass always stays intact. Now if I wasn’t lifting weights and just running then yeah, I would be skinny fat haha.

10/3- 2.25 miles
10/5- 2.5 miles
10/6- 2 miles
10/7- 2.5 miles
10/8- 2.25 miles
10/9- 2.5 miles
10/12 - 3 miles
10/13 - 2.5 miles
10/14 - 3 miles
10/15 - 2.75 miles
10/16 - 3 miles

Diet as of 9/20/09
(this hasn’t been altered yet since I want to see how all of the running/cardio will affect me)

Meal 1
Liquid egg whites (equal to 30g protein)
1 cup oatmeal  (cooked)

Meal 2
1 scoop whey protein
Liquid egg whites (equal to 15g protein)
2 tbsp peanut butter

Meal 3
4-6 oz chicken
1 cup rice (cooked)

Meal 4
1 scoop whey protein
1 apple

Meal 5
4-6 oz chicken or turkey
1 cup green vegetables

Meal 6
1 scoop casein protein

On the weekends, I do whatever. I have been going a bit crazy (I love beer and rotel cheese dip) but I’m trying to cut back since I’m naturally a fat kid and my body seems to be enjoying those tasty treats a little too much :-\

Measurements
9/11/09 -141lbs
Skifold Test:
Tri - 9
Scapula - 11
Ab- 11
Illium- 10.5
Thigh- 16
Total(mm) - 57.5 16%

10/16/09 -144lbs
Tri - 10
Scapula - 14
Ab- 10
Illium- 10
Thigh- 15
Total(mm) - 59 16.3%

I’m keeping progress pictures too, this one isnt that great. I had this insecurity of some chick walking into the locker room and wondering why I’m taking pictures of myself. Wouldn’t be a  big deal but I work at the gym hahahaha I needed to get some back pictures but I will do that next time.

Ive been researching articles on bodybuilding.com It’s damn near impossible to find any decent cardio articles.
1) I know I need to do cardio, I need to get leaner if I want to be competitive
2) I have no clue how much, how long, what type, first thing in the morning or post-workout?
3) I dont have natural skinny kid genetics - my metabolism sucks but the only advice I can find is geared toward skinny bitches *kicks can*
4) The advice I am finding is geared towards dudes who typically have a blessed metabolism and do not need to do cardio. I do not have a blessed metabolism. My metabolism is a turtle who loves bread and it likes to store it ASAP (I guess in case I fall off a boat and forgot my life jacket)
5) I can’t depend on fat burners and green tea to maintain this weight, I mean adernal fatigue has to be an issue here. I would like to stay relatively lean off-season without the need for fat burners
6) I need tips that can be verified that have worked for a GIRL and a bodybuilder who originally was 5′5 and maintained around 165lbs (that is exactly what would happen to me if I completely stopped working out, it’s been proven in the past and I was eating like a normal person, I didn’t gorge down junk food all the time. I don’t ever want to return to that size but I know thats exactly what happens so I feel like I have to be on a diet forever if I want to remain in the 130s, which sucks)

I’ve looked at figureathelete and t-nation.com but figureathlete is gung ho about circuit workouts for cardio purposes but if I incorporated that with my weight training then I would never have any time to recover thus it will kill my gains

I’ve googled but all the stuff for chick bodybuilders is pretty non-existent, they just think we pop some ‘roids and we’re good to go but I don’t roll that way or its some chick who thinks she’s the bomb dot com and wants to sell you her e-book, forget that, lol

So I’m confused here and I want to stop my weight creep. I weighed at 137 today and I was 135 two days ago but I think I’m holding a lot of water) but I was 128 on stage in July, 134 before I started the water cut and if my show is in November, I have no excuse to not get down to 125 before the water cut.

So any advice will be greately appreciated.