I guess switching up the ab routine was effective. It hurts to laugh! I am trying to add some moves that are difficult for me–like hanging knee raises. Not the one using the romanian chair, but the one where you are literally hanging and try to lift your knees to your chest. How does one keep from swinging? I’ll keep at it. I am going to a wedding tomorrow for one of my sorority sisters. It should be alot of fun!
This morning’s workout was 5 sets of 12-15 reps for biceps and calves. I did: bb curls (used 50# and squeezed out 8 reps with a 60# bb), cable curls with the rope attachment (curled 100 pounds for 5 reps and did drop sets), alternating db curls with 25# and used 30# on the last set for 10 reps). I used calf raises as my rest and also used the calf raise machine.
My mind is back on and I ‘figured’ out what would make my meals more delicious. During prep, I microwaved and boiled my my meats and had little flavor–it was about function. This afternoon, I had sauteed shrimp with bellpeppers, onions, and cherry tomatoes. Now, that is a lunch. I didn’t realize how much I missed fruit, because I had all but cut that out as well. Bananas with PB and pumpkin butter is divine! I am still watching my intake. But I love training even more now.
I have done a mediocre job of taking in the water than I need. And now that I am trying creatine, I have no choice but to be more conscious of drinking water.
I had one 1/2 dose of creatine yesterday, one this morning, and I am about to have another dose now–a modified loading, I suppose. Today, while watching my daughter play soccer the vendor asked me if I played basketball, or ran. He said you look like you do something athletic. I can now say that I do.
Once of my male students informed me that I had ‘man arms’. My reply? "Thanks. That’s what I’m going for."
My energy was high and so was my motivation to work out.
Morning weight: 135 pounds (would like to max out at 138).
I think I am am bit gun shy after that week of depleted workouts. It’s like I forget what I can do. This morning was chest and triceps. I used 15#, then 20# on my incline flyes. The next workout is going to be 25# for at least 8 reps. I did kickbacks with 15#, going to bump that up to 20#. I also did tricep presses with a 25# db, and I am going to go up to 30# for that. I am going for at least 8 reps. I also did cable flyes, push-ups (the type that emphasizes the triceps), unilateral tricep press downs, abs on the back extension apparatus, and knee ups as my ‘rest’. I am feeling really good and energetic. I’ve been writing down my diet, at least making more of an attempt, and logging how I feel during the workouts. I am going to let my workouts indicate when i need to increase my calories, that worked for me before, versus choosing an ambiguous week to increase everything. When I did this before, I seemed like I was able to eat to fuel my workouts and was better able to determnine what my body needed. For example, a few months before the competition, I was having weak workouts and increased my pre-workout oats form 1/4 c. to 1/2 c. and that made a huge difference and I started to get leaner as a result. So, for not I am still taking in 1600-1700. The supplements are back. Although, after being on primarily real food for a while, my protein bars are not that great. The Muscle Milk still has it going on, but the protein bars–not so much. I do keep them in the car and in my purse, thought. They come in handy in an emergency.
Tonight, I am taking the little one to the gym. I’ll probably do about 45 minutes of cardio while she jumps in the jumper. My legs and glutes are still sore, so some stretching is also in order. Speaking of jumping–I need to order another jump rope.
My morning weight was 134.0. Normally, I don’t post or care about my morning weight, but I am trying to see what ‘contest rebound’ looks like on me.
PM Workout
I went to my second gym and did 25 minutes on the elliptical (did the <–/–> program) and about 20 minutes of abs. I tried to do some things that were different from what I normally do:
Exercise ball pass
Bar roll out
Reverse crunch
v-sit (my favorite, as a finisher. I do sets of 50 reps.)
Tonight, I take my first dose of creatine–just 1/2 of the recommended dose. After doing some research and spending time on siouxcountry.com, this approach made sense to me. This may also reduce the bloat sometimes associated with creatine usage.
I noticed the closer that I got to my contest date, the harder it was to be sore. I feel like I used to feel after I worked out–I am sore! My quads and glutes are stiff and sore. Hopefully, this will lead to some growth. I don’t know if this is right, but I feel like this would be a good time to try the creatine.
My strength is steadily improving and it feels great. My morning weight was 133.2 pounds. Today, I focused on legs, glutes specifically, and shoulders. My training has definitely changed now that I have a show under my belt. Everything is so much more concrete-if that makes any sense. I feel like I have a direction. I know what needs to be improved and now my training reflects that, versus giving everything the same amount of attention. Surprisingly, I not concerned so much about the physiques of the other women. I my opinion, it really doesn’t matter. Sasha was so right, the key is improving your weaknesses because whatever you gift is will naturally be a stunning feature. For example, I never expected my shoulders to develop they way that they did or have the size that they do. I love them, now. But I never really gave them alot of attention until I realized that they were there. Now, I need to change my thinking. My attention needs to be on my legs, glutes, hamstrings, and abs. This morning, I was trying my best to make them burn!. My overall goal is to improve with each showing. This morning, my weights were moderate and I went heavy on shoulders. I stopped all supplements, including my glutamine, the week of the competition and I could definitely feel the difference in my knees. I am back on my supplement schedule and they should feel better in about a week or so. I did:
barbell squats (3 sets, 15 reps-20/bar only, 20#)
shoulder lateral raises (20#)
**one-legged lunges (bodyweight, 15# dbs)
front raises (20#)
squat machine (no weight, 50#)
front row (35# plate)
**bb squat to shoulder press/reverse press (30#)
ball butt lifts (I don’t know what they are called, but they work) (3×25 reps)
It was a solid workout. Diet-wise, everything is great. I think I got the cracker-cravings under control. Of all of the things to want, I want crackers. I had my last roll, yesterday. And I have started to log my diet. I have to admit, I felt a little lost. While a contest diet is boring, I guess I’d grown accustomed to the predictability. It is nice to have a few pieces of few per day! I’ll also be continuing to do posing practice once per week. I have to get the posing right on my left side, plus if my body makes any significant changes, that changes the way I pose as well.
Tomorrow’s workout may be chest, triceps, and calves. I may also take the little one to the gym in the evening where I’ll crank out some abs and cardio. I’ve got to get them to pop out.
I am still beaming from my first show experience. Now, that I’ve filled out a bit and rehydrated, I feel great. My stomach is a little upset, probably from the crackers, but that will subside. My diet has been so clean, that I can taste the oil in the crackers. Yesterday, I was pacing like a caged animal. It was supposed to be the day that you take off after you compete, right? But I couldn’t sit still. My husband says–you need to workout, huh? Yeah, I think I do. I went to the gym for a moderate workout and it was just what I needed. I then came home and sat my butt down for the rest of the evening!
This morning, I did moderate weight and reps on legs, with a focus on glutes and hamstrings. I am taking the every rep matters approach. Everytime I step into the gym, I am getting prepared for The Contras. I really enjoy training for competitions. I feel like I train with more purpose and drive. My goal is the improve with every show and get stronger. This morning’s session was pretty good. From 1-10, my strength is probably at around a 6.5-7. My form was good and my weights are a vast improvement from the previous workout. I have to learn to love to train my glutes–have to. And I have to get that tie-in alot tighter. I can already tell that that is going to take some time. Anytime that I can train them directly or incorporate them into another training day I will.
I have to admit. I had a little swagger today. I felt so good about myself. I did something that I have dreamt about! I’ve looked at pictures of competitors for so long and to actually do it feels phenomenal! I need to work out my diet for the next few weeks on fitday and go rocery shopping. I have been sipping on water throughout the day–slowly. My morning weight was 133. I would like to stay around 140 so that I only have around 10 pounds, or so, to lose in a 12-14 week period.
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and the trophy to prove it! As I sit here with grapes, a bottle of rootbeer, and a bag of Pirate’s Booty I have a smile on my face. It’s not because of the ‘forbidden fare’, but because I competed! I saw this thing to the end and actually did it! The days is really one carb depleted, dehydrated blur. But I will try to recall it the best that I can:
The day started at around 6:30 a.m. A friend from work came over and did my make-up for me. Once we were finished, we hit the road. While driving I was hit with all of these feelings of dread–what if I forget to pack something important? Where is my cell phone? It keeps ringing and I can’t find it. Do I have enough cash on me? Did I eat enough? Am I going to fill out? Did I miss my exit? What if I hit traffic? My friend was following me so I also thought–Am I driving too fast? I have to make sure we don’t miss the exit.
I had to slow down and breathe. I had everything that I needed. I did a dry run and knew where I was going. I got off at the exit and drove into the parking lot. I was unsure of where to go or if I was in the right place until I saw the tale tell signs of competition–oddly hued people carrying luggage and wearing black. We were definitely in the right place. We paid for parking and starting following people to the auditorium. There were more people waiting in front of the door. This is where I got a chance to see my ‘competition’. It was cold so everyone was wearing their baggy black sweat suits and baggy, black jackets. People looked so small and sunken in–the women especially. They looked two-dimensional. Dear God, is that how I look? It must be. I am so glad that I read as much as I could and asked lots of questions. I was very glad that I did my make-up before I got there. It was clear that people thought the same thing. So, I felt good about that. My friend, was also (and as she should have been) was very pleased with the job that she did. My make-up looked right on–vibrant and dramatic. Even though I had never been there before, I felt like I fit in. I had my black yoga pants and blue, zip-up fleece on. I was carrying my cooler and had my rolling luggage. I was an athelete, too! Finally, someone tells us to go to a side entrance. This is where my friend and I say goodbye and where the butterflies start to reproduce in my stomach.
We are led to a large room with about 100 chairs for late registration and to sign up for our registration cards. I had pre-registered on-line, so I only had to get my NPC card. I think I got a lump in my throat at this point. I am a card-carrying member. I’m in! I find a seat in the front so that I can elevate my feet and not miss a single word. The show staff were as big as the competitors, a clear testament that everyone is somehow engulfed in this lifestyle.
My mind is reeling. I just want to know—where to go, how to get there, and what to do once I am there. The Figure ‘Girls’ are led to a small changing room that couldn’t have been more that 25’x25’ and I think I am being generous, because it was more rectangular that square. There had to be about 20-30 of us in there at any given time. Women quickly claimed the mirrored walled with the stools. I found a place on the opposite wall. I didn’t need space for hair or make-up. My hair was twisted. I simply had to untwist and fluff. And my make-up was done. I was comfortable with my space.
We were measured for our height class and some women had to do last minute registration. We were coached and taken care of by a character! Her name was Tracy. She was a cross between Chyna the female wrestler (when she was in her prime) and Xena the warrior princess. She was loud, had a brash sense of humor, but her love of the sport and caring for women in the sport was evident. You have to love it when you are willing to be face to face with a strangers butt and roll Bikini Bite on their butts. As we waited around, people began to tell their stories. A large number of the competitors were first-timers. Women who decided to compete and want to make improvements. It was so REAL backstage. You saw the clear signs of motherhood—stretchmarks, loose skin, etc. I also saw that the stage look is such an illusion. Women were strange colors because of the tan—orange, brown, and yellows—kind of like fall leaves. Tans were streaking and running. Tattoos were being covered. Women hadn’t bathed in days because of multiple tan applications. Hair was greasy. Feet, while manicured, looked dirty as tan had settled in the nailbed and on the bottom of feet. Women were at various stages of conditioning. Some clearly had a lot of musle development some didn’t. Glutes really are illusive. The overall winner was one of the few women with really nice, tight glutes.
There was a lot of waiting around. The bodybuilders, men and women, went first. People were speculating why. The most common reason being that Figure brings in the people and they want people to stay until the end.
In this small room was a TV and you could watch a live feed of the show, that was great. You could see how you would look once you are on stage. Then, the tone and pace of the room changed once we were asked to begin getting ready. We started putting on our one-pieces. I open up my luggage to get the computer bag that I am using as a suit bag to discover that my suits are damp. Somehow the locked spray bottle that I had must have leaked. My eyes welled up, but I quickly snapped out of it-they are damp and not wet, you have both of your suits, get your butt in them and keep movin’. I put my purple suit on carefully. I was having issues with stone popping off and a few did. But overall, it didn’t matter. Up close you saw women with many stone missing and straps held together with safety pins. I am sure at the national level, this wouldn’t be the case, tans and suits are probably more polished. I didn’t bother gluing them on, like I had originally planned.
I followed Tracy out to an alley where she was tanning and glazing up athletes. My horse spray worked really well. She spray me up and I was GLOSSY. I toned it it down my blotting it with a towel. It really brought out the tan and looked great. I went back inside and waited for my class, class D to be called to the pump up room. Tracy also ‘bit’ us all. She squats down and is face to face with your backside and glues your suit to your butt. Then you hold your butt for a few second. All modesty goes out of the window—women are hold their butts, squeezing their breasts, squeezing other people’s breast, tucking, pulling—you name it–anything to get that suit fitting right. Then crunch time! It was time to go. I bought fake nails and decided not to wear them. But then I compared those who had decided to wear them and those that didn’t—it looked more finished to have them on-so I hurriedly glued them on my fingers. It was so hard. My hands were shaking and I didn’t have time to figure out with nails went on which finger. I got the glue, made them fit the best way that I could. No one would know from the audience and it would probably look better in pictures.
As the bodybuilding came to a close, the time was getting near. We weren’t able to get into the Pump Up Room because the men were in there, now it was out turn. There were some mismatched weights—a few dumbbells and some barbells. You just grabbed what you could and pumped out whatever you could. It is hard to pump up with little food and you. I had my bands and I tried to use those. You really can’t go all out because your butt could come unglued. They called the Masters Figure first (50+, 40+, and 35+). Then everything began to move quickly.
It was neat to be able to look at the backstage footage while people you were getting to know were on stage. I began to visualize what I had been practicing and tried to stay focused. Then the classes were called: A Class, the shortest class. I was in the D class—it wouldn’t be too long now. I began to feel light-headed. Was it nerves or hunger. I nibbled on a rice cake and honey to make sure I didn’t pass out of stage—THAT would be devastating. While the C class, the largest class, was doing their thing we were called to line up and get ready. Here we go. All I could hear was my own heartbeat. It was hard to swallow and my breaths got short. My knees felt like rubber and began to quiver—get it together. You trained and this is it.
We were led backstage where the C Class was just finishing their comparisons. What a great view! Oh crap, I still have on my glasses! THAT won’t catch on in the world of Figure. Luckily, there was a table in the back that I used to put my glasses on everything I went on stage. By the way, my Christmas present to myself will be contact lenses. C Class stepped off…..
We were told to make a single line for comparisons and then step to the side for our individual posing. Everything was in slow motion. Front pose. I tried to remember everything. Lats and arms tight. Feet together. Flare quads out because that makes my hip flexors pop. Smile. I couldn’t see and but I could hear my family and friends cheering for me. That just gave me more confidence! I smiled harder. And I think I laughed, too. Arms to your side. Arms to your side. At least he wasn’t talking to me. I was just going to enjoy this. Quarter turn to your right. My head was up and I popped it. Quarter turn to your right.The lats. Flare them and lock them. Don’t squeeze my glutes, that makes them square. Flex my quads. I can’t believe my butt is facing my mom, my dad, my co-workers, and my boss. I hear—Looking good, girl! Yea! Number 125!! I try not to get emotional and its hard. I am doing this! Quarter turn to your right. This is my better side—Ughn!! We are at the front pose again. I do my curtsy and walk to the side for the individuals.
I try to smile and it’s so hard. My mouth feels like I am gargling a lawn mower. It would not stop shaking. Some of the pictures are going to get quite odd for sure.
#125.
I walk up with all of the confidence that I can muster. Don’t worry about the glutes that you need to work on. Don’t worry about who is watching. Just imagine you are in the gym and pose! For the first pose, I do the leg open hand on the hip pose. My family and friends go nuts! Then a slow model pose. Smile. Be cool—your mouth is trembling.Turn it around and check out the back. Uh-huh. Don’t clench.What? You want more? Model pose, again. One more time. Front pose. #125!!!!! Curtsy and stride to the side!
I may not have done everything that I wanted. I know I didn’t flex hard enough. But I felt great about what I did. The shy girl, got on stage in a bath suit and was a contender. When we walked off stage we had to run to the back and put on the two-piece. Next thing, I know I am bukc naked. You really don’t care! You just get dressed, re-oil if you have time. Check you make-up and hair. Then run back to the back stage area and get ready for your number and/or class to be called. I now understand, why some women look woozy or wobbly, you are beyond hunger, depleted, and tired.
By this time, I feel more relaxed. I put on the two piece. I feel like I looked better the day before, but it doesn’t matter at this point.
Once again, we line up and get ready to go on stage. Even though I am wearing a lot less clothing-I get up and do my individual posing and we do comparisons. I feel elated, joyful, and just try to treasure the moment. I listen for my family and hold every second like it’s a butterfly in my palm. It’s my moment. That is what it comes down to. You train through discomfort, you diet, towards the end of prep so much goes to the back burner, including some time with family and friends. But in the end they are there to cheer you on and you are on stage and you get to revel in a moment that is the result of hours and hours of hard work. It is so satisfying and rewarding.
There are callouts, but I am unaware of the order. I just know that this means that after hours of waiting I can leave—or so I think. It turns out that I only have around 3 hours between shows, and going home would be a bad idea. One of my friends stays with me for a few hours and we catch up and study for our classes in my car.
When I come back to the dressing room I am already getting phone calls! The first is from Billy—who is SO proud. Oh, my God, Kassandre! You nailed it! I’ve never seen you like that. I was bawling like a baby. I am just so proud! You know I’m going to tell everybody right. It just shows where hard work is gets you. Man, I’m pumped! I’m getting all choked up, now.
The first person I saw was Sasha (Mikiko). Who, by the way, was looking super awesome. She met me with a snack bag and helped me with my stuff. In front of the auditorium my family and friends were waiting. It was so great to see them. My mom was in shock and my dad was beaming. I got lots of hugs and took pictures.
The evening show was easy. One suit, the two-piece. We did comparisons and were given our trophies. Here was the best part. There were five of us, so we would all get trophies. It was just about where I would place.
5th place was called. Okay, I am not last.
4th place was called. They didn’t call my name. Am I getting 3rd?
3rd place was called. Oh my, goodness! I just got second place!
2nd place, Kassandre Harper-Cotton! That’s me!
First place was well-deserved.
Everything ended at around 10 p.m. The first phone call I made was to Billy. He was juiced and the first thing he asked me was what I thought I needed to work on. Unfortunately, because of all of the last minute prep, I am tapped financially. So we won’t be meeting until November. That leaves me 18 days to train on my own.
Will I do it, again. Absolutely. My plans for May, still stand. I am going to lift hard for the next 3 months or a little less. Then, I want to allow 16-18 weeks for prep. I am going to continue to do 2 cardio sessions at least twice per week and/or following up my weekend workouts with 30 minutes of HIIT, because I have to get these legs leaner, yet fuller. Additionally, I need to work on my abs and get the ‘squares’ as my daughter calls them. I am happy with the way that my upper body is progressing, so I know that they will just improve with training. I also think I will continue to do my own diet this time around. And will be keeping better notes, as well. Legs will be getting hit 2-3 times per week. I’ll have to come up with a split like: a plyo day, quads and hip flexors, hamstrings and glutes. I’ll be making a conscious effort of incorporate my abs with every exercise and then devote 3-4 days to them.
My post competition meal of Pirate’s Boot, Ritz crackers, grapes, and a bottle of rootbeer were delicious and just enough. I didn’t feel like a big splurge, so I didn’t do it. If you need it, go for it. I didn’t feel like I did. Maybe it was because it was late and I was so tired. Or maybe it was because I just want to get straight to my training, again.
It seems like the snacks that I had were what I needed- carbs and sugar for energy. I am back to my post-competition diet. I will be carb cycling 3 days low one day high. I will be resuming my workouts tomorrow. I will slowly increase back up to around 1800-1900 calories. But for the next 3 weeks, still clean and lean—lots of veggies and all of my vitamins—glutamine, glucosamine, b-complex, multivitamin, and flax seed oil. That alone will bump me up a little over 100 calories per day.
I now need to unpack and clean my suits. I also need to exfoliate and oil up. I will always treasure this day. I am an NPC Figure Competitor!!!
I have written about 5 pages on my experience. And for some reason it doesn’t want to post. Luckily, I saved it in Word. This may also be the reason for my problem. Stay tuned. I’ll try to figure it out.
Today is a mellow day. My hair is twisted and ready to be unleashed tomorrow. I am doing my very neglected feet right now. It’s great. I am soaking them and watching TV. Aaaah. Nice. My poor feel have been neglected for a while, though. I don’t even think I could trust someone to handle these feet. I never been to a nail place that was aggressive enough. You’ve got to put your back into it! I feel great. I eat in about 2 hours, but it’s fine because I just had oatmeal. I am also fantasizing about my trip to the gym next Tuesday. I’ll start slow. I was thinking about doing a full body-circuit for the week and gradually increasing my weight. Because the discomfort and ‘major’ dieting in my case took place over the course of about 4-5 days and my post-competition plans are very, very conservative
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