Making_A_Change’s BodyBlog

I went in to do chest and ended up doing legs and shoulders. I used leg press machine #3 and couldn’t do the 270# that I did on machine #2. I kept my weight moderate and 135#. It felt like the angle really targeted my quads more than my glutes, like on machine #2. I did hit up machine #2 for single leg presses with 70#. I went deep and tried to be explosive when pressing. My butt really felt that. I also did split-squats and leg extensions (drop-setting from 135#). I worked on shoulders. I pressed with 30# and supersetted with one-armed lat raises (front and side). I jump roped for 1 minute and alternatied with push-ups. I felt really energized, today. I also increased my pre-workout NO, slightly.

Tomorrow, willl be chest, calves, and biceps. Instead of ending my workout with the cardio, I jumped. But, now I am including short burst of cardio activities, no more that 20 minutes. It’s too early for long cardio sessions. I am going to start a little farther out than 12 weeks, maybe 14 or so. I want my conditioning to be better this time.

I’ve alse decided to treat myself and go to the Arnold in March! I won’t be able to attend all three days, but I"ll be there Friday and Saturday and come home Sunday afternoon. I’ll be sure to blog about it! That gives me something to look forward to for the next 12 weeks.

I don’t know how it happened, but ended up doing back–just felt right.

lat pull downs (high of 110#, drop sets)

reverse lat pull downs (80#, drop sets)

back extension/abs (25# plate, favorite)

bb flyes (10# felt great, kept good form)

ball crunches (10# plate)

one-armed pull downs (40#)

rope attachment standing rows (110#)

v-sit + crunch (10# plate, 10# bb for feet)

squat +front lat raise (20# bb)

3 sets X 10-15 reps for all.
One
I hit abs, but didn’t get an opportunity to do handing knee raises. It seemed like someone was always getting in the way. I’m not one to wait for machines. There are too many options in a gym, too much equipment to wait on something. I am noticing alot of couples working out together, now. It is an interesting dynamic to watch. I can imagine the conversations. Man wants lady to lose weight. Lady wants to lose weight, too. Man says that he can show her what to do. So, man has lady to follow him around and do a whole bunch of stuff with bad form. I watched this one lady do one exercise for the the duration that I was there. Part of me wants to help. But the other part believes that we have to be advocates for ourselves and that means doing some research. The internet is such a great tool. I learned to pose, in part, my watching youtube and 2008 Olympia coverage. A good example, there have been incidents were I was the scapegoat for a poor diet, because I was supposed to tell someone exactly what to eat and I didn’t get it done in time. So, the person continued to eat poorly (because of me, they said). Now, even if you are not familiar with macros, protein intake, weighing your food, etc., you know that fast food, chips, cookies and soda are not part of a balanced diet. I think I am going to give out the Clean Diet Book for Christmas! That’s it. My shopping is done–off to amazon.com! I really enjoy sharing what has worked for me and what I’ve learned on this journey, that’s been as thrilling as competing. I’ve met new people in life and on-line, which is a pretty big deal because I am not that outgoing. This has been just another benefit of living this lifestyle. I continued to be inspired by the stories and physiques here and on siouxcountry and figureathelete. And it is humbling when someone says that you have shown them that change is possible with persistence and consistency. There really isn’t a ‘quick fix’.

As much as I didn’t want to take the time off–it really did a body good. I feel so refreshed and alot stronger.

I forget to add that I ran for 10 minutes after my workout at 7 mph. It was liberating! I hadn’t run for while. I don’t want to compromise much muscle, so I won’t be running for extended periods. But, I definitely enjoyed it for the 10 minutes that I did do it.

Today’s session was so much fun–I think we hit just about everything. I love when there are weights or a move that I have to work at. I really like the challenge. Today, there was a bb that Billy put down for my bicep curls and I briefly thought that it looked heavy. But after working with Billy for over a year, I have complete confidence in his methods and one of the many lessons I’ve learned is not to let my mind get in the way and just go for it. I breath, visualize it, and go for it. I am usually surprised at what I can accomplish. Plus, it is the heavy weights that bring about the changes. And I plan to have a completely different physique at the next show. And since the elimination of the one-piece I’ve decided to get two-2 pieces, so I can alternate at the next three shows. I can probably stay around or even under what I spent for the last competition. And, now I don’t have to buy things like make-up and accessories, which really began to add up. I will be paying for my NPC card, registration, tanning, and waxing.

Tomorrow morning I think i am going to really hit chest, shoulders, and calves. I can’t wait to do shoulders! Then, I’ll follow up with about 15 minutes of cardio (stairmill).

I felt like I had to drag myself out of bed after my three days off. I did my 10 minutes warm-up and found that I had to bump up the elliptical to feel warmed-up. That’s a good sign. I start off with the leg press dong 90# for warm-up. It was surprisingly easy. Now, I know alot of woman on here push these HUGE numbers, but my legs are not where my strength lies. When I was able to just do 90# (2 sets) with little problem that was definitely a change. I supersetted with db deadlift rows (25# dbs). I moved up to 180# (2 sets), then 270# where I did three more sets of 6. I could have done more with a spotter, I think. I might have psyched myself out a bit. I also went higher on my starting weight for leg extensions (150#) I worked my way down the stack. Then leg curls, weighted v-sits, and good mornings were next. I wanted to do more, but I had to come home and cooked mashed potatoes.

I was really excited about today. I wonder what I can do with back and biceps tomorrow. I am up to 138, now. So, I supposed my increased carbs and decreasing strength over the last few weeks resulted in some weight gain. But it also came with some increased strength. I had also set a cap of 140# for ‘off-season’, so I just need to maintain and lift over the next few weeks.

Today, is another day like any other. At least that is how I am looking at it. I am going to stick with the turkey and veggies. And drink tons of water. That’s it. No dessert. If I do want any I have chocolate pudding waiting for me at home. I just don’t feel. And I’ll be eating every 3 hours.

Happy Thanksgiving, BB.com Friends!

Today marks the beginning of 24 weeks and a few days out from The Contras. I am very excited about what I am going to be able to accomplish over the next few months. I am going to start two a days, but not to get in more cardio. I want to work on those lagging parts. My goals are to add width to my back, develop my glutes and hamstrings (tightening up the glute-tie in), and increasing the size of my calves. With the elimination of the one-piece, my abs also need alot of work. Now, I sit in this ‘new’ body and it’s a different perspective.

Today, I was in front of the classroom giving some final instructions to my 6th graders and I hear: "Ms. Harper-Cotton? Are you flexing?"

"No."

"Look at your arms. Daaa-aaaang, you can see all the curves and stuff through your sweater. Are you trying to get all big?"

We have 5 minutes until dismissal and we are ready to go, so I answer. I tell them that that I love to lift weights. And that it really isn’t possible for a woman to get HUGE without some ‘help’. They didn’t know that I competed and I told them. They asked about the posing and I told them about the mandatory figure poses, classes, etc. The next request was for a pose.

"Sorry, can’t do that."

But maybe some of my girls will express an interest in lifting in the future.

With the end of the semester upon me, a new quarter for my students, and other personal challenges–training remains the constant. I can count on that everyday. My abilities may look different every day, my strength may vacillate, but the act of lifting is comforting. I am so glad that I began this journey over a year ago.

Today, I have two more meals to go, but the ‘clean up’ was successful, today. My abs are sore from my previous ab work, so that is great. Hanging knee raises are the best–those always make me sore. I supersetted them with weighted cable crunches and my abs were exhausted after three sets.For dinner I had a shrimp stir-fry  sans rice. I am going to have dessert-banana, natural, and honey before bed. I am just over 1800 calories which is perfect. 2000 calories and over left me feeling bloated and slow. I’ve noticed that I am a bit more vascular that usual. I didn’t expect that , especially since I wasn’t active, today.

I have been researching personal trainer certifications and trying to figure out what organization would suit my needs. I anticipate having some sort of certificate by summer. I am just going to make it a goal and get it done.

As much as I don’t want to I am going to have to take the next two days off. My lifts and energy levels have been low and I know that it’s time. And since this marks the first phase of prep for me–’clean up and cycle’ it is actually perfect timing. If I do get an urge to be active it will just be treadmill walking, no incline and some nice deep stretching. I am wondering if I need to decrease my lifting days to 5 instead of 6 days per week. I’ve been reading that the more muscle you put on the more rest you need. I could also experiment with some sort of cycle-3 days on 1 off, or something like that.

I am going to start cooking and getting ready for the short week–chicken stir-fry, curry chicken, chicken dijon, etc. As for Thanksgiving I don’t have any special plans as far as diet goes. It goes without saying that I am going to stick to the plan. Dessert is going to be my protein putting and natural peanut butter (with a few walnuts on top). Oh, and I bought almond milk and I didn’t experience any bloated or stomach upset–so I guess it’s a go.

It is that TOM, again. For my passed two cycles I’ve tried something. This is the time that I crave carbs–including crackers and cereal. Typically, my eating will be off, macro-wise (but still clean), for several days. I’ve been ‘giving in’–just eating the carbs, even at the end of the day when I don’t want them. Last night my last meal was protein oats. Then, the following morning, I do a heavy and/or intense workout. This morning, I meet with Billy. What seems to happens is that the cravings don’t last as long. I don’t know if it is a psychological thing or what. But by having a high+ carb day during this time, I am not dealing with the cravings or self-talk to keep my protein high and carbs low. And I have had some of the best workouts this way. Today, will be carbs pre and post workout, and Meal 3 because of the training session–that should be it.

This morning’s workout was chest, triceps and some shoulders: machine chest press, cable flyes, kneeling one-armed shoulder presses, machine chest flye, and un/assisted dips, push-ups, and tricep extensions, and overhead tricep extensions. I am so bloated–had a morning weight of 137.8, about 3-4 pounds of water that I can feel and see. I am drinking alot of water and watching my sodium with the hopes that that will help. Thank goodness that this is the weekend–I’m ready for it.

And I am tightening up the diet. It’s been fun having the extra carbs, but I am going back to cycling. That gives me several weeks to eee-eease into contest prep and ‘clean house’ so to speak. Tonight, we are going grocery shopping and I can’t wait! It’s a shame that that is exciting to me, now–creating menus, putting my gladware together. I love it!

I didn’t mention that I did calves at the end of yesterday’s workout, because I anticipated not feeling anything. I was wrong–so wrong. My calves are sore and stiff. I did about 5 sets of calves on the standing calf raise machine. I did a low weight for the first set so I could focus on getting full range of motion. Then I tried to go heavier, around 225#.

So, when I woke up I didn’t think that  I would do legs, but I decided to go for it thinking that the movements would help me loosen up. I did the squat machine with no weights, but went deep, supersetted with db deadlifts. Then I did: split sqauat (0, 20×2, 10), back extension (25# plate), abs on back extension apparatus (25# plate). I did drop sets on the leg extension machine, gradually decreasing from 135#.

I was worn out by the time that I left (and I still am), BUT I know that I am a workout closer to my ‘competition glutes’.

This morning was back and biceps. I tried to keep reps between 8-10, and occasionally pushed for 12. I did: lat pull downs (110#), reverse pull downs (80#), db deadlift+upright rows (25#); good mornings (40#), preacher curls (40#), bent over row (60#). I did 4 sets of each superset. Unfortunately, I didn’t put Xtend in my water. I was expecting a sort of lemony taste and I got–water. Other than that, I felt strong and I still strive to increase my weights.

And boy, am I enoying fruit! I had some pears today and I have been putting bananas in my oatmeal. In about 8 weeks–minimal fruit. My primary source of fruit will be the blueberries that I put in my oats. I still haven’t fully incorporated dairy into my diet. I have had a few bowls of cereal, but I put enough milk to make the cereal wet and not much more. It’s surprising, because I used to be a daily cereal eater. I took out at least 2-3 boxes per week.

Tomorrow, I may have a leg day with an emphasis on glutes and hamstrings, IF they aren’t sore from today’s Good Mornings. If they are sore, I’ll focus on quads and hamstrings.