Making_A_Change’s BodyBlog

I don’t know what got into me this morning, but it was a good one. I warmed up for my usual 10 minutes. I headed for the seated row and worked it unilaterally and together. I did the standing row next to it for a personal best of 55# on that. I would like to go alot heavier with one one, but it hurts my nether region. I tried folding a towel to help with that, but it didn’t do much. I did lat pull downs and and a PB of 130# and reverse pull downs with a PB of 100#. I headed over the benced and did 3 sets of 5 db one-armed db rows with 50#. And I also curled with 40# dbs. I was feeling incredibly strong and this is the perfect day for a carb up and taking in some additional calories in ensure proper recovery. I love workouts like that. I am lowering the amount of carbs on my high day I am taking in 150 grams over the next few weeks. And I will see what happens after than. I just realized that I didn’t take my multi and creatine. So,  I am going to do that, now.

I am going to be sore tomorrow. I had a personal best of 430# on the leg press. I did deadlifts, step-ups (3 variations), cable deads, and I spent a considerable amount of the hyperextension apparatus. I was getting a great burn today in my glutes and hamstrings, so I went with it. The volume was low, but the intensity was good. My glutes are numb, now. I hope that means that they are going to be extremely sore tomorrow. Tonight, I am going in for more glute work on the stairmill towork out the bit of the lactic acid.

Tomorrow, will be an upper body day, focusing primary on back and biceps. I have been tweaking my posing a bit and that is going well. I feel like my abs are more ’substantial’. My daughter comments on my ’squares’ regularly, now.

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Tonight’s cardio went smoothly. I did 30 minutes on the stairmill at level 9, as planned. I followed that up with about 20 minutes of posing. I feel like I have put on some size. I am really glad that I decided to back off a little bit. At the rate that I was going I would have burnt out way before I got on stage. And would have probably looked emaciated instead of lean. I still feel like I am on track, but alot healthier looking. And I feel strong while cutting–which is something that I can aim for for future competitions.

Today, was a great session. I have been cleaning my butt off so I took in a few more carbs this morning (1/3c. instead of 1/4c.) I had my usual 1/4c. afterwards. This is Day 3 of low carbs. I can tell that this time is going to be a bit challenging. I have been cleaning my butt off for the past few days. The place is almost done. Now, I have a boatload of laundry to take care of, hence the extra help from the oatmeal. But at the end of the day, my carbs will still be at around 50%. Tomorrow, I have the choice of another low day or carbing up. I’ll decide based on my performace during tonight’s cardio.

Beginning in March, I will be about 8 weeks out when I return from The Arnold.  I may lower my high carb day to 150-200 grams from 250+ grams instead of lowering calories all together. The key is the keep my strength and keep lifting to the end of my prep. And if that is the goal, I need to eat. From what I understand, keeping your strength and being able to lift sends signals to the body that say ‘Keep the muscle. It is being used’. It’s all a puzzle that I enjoy trying to figure out.

I do not a morning or evening session scheduled. I am feeling fantastic and that is how I would like to keep it. I am not sitting idle, though. I am doing ’spring cleaning’–clearing out closets, removing carpet stains, etc.–all of the things that I would like to do during the week but can’t seem to get to. Tomorrow I meet with Billy for another full body session. And this weekend I am planning on hitting legs. I have been reading about volume versus intensity, here and there, and it seems as though this applies to me. This prep has included full body workouts or upper/lower. My program doesn’t include as many exercises, yet I am clearly benefiting. It’s exciting to be trying and learning something new. All means have been clean and on time, so far. I am looking forward to my ‘hot protein chocolate’ during my next break. I like to add a little cinnamon.

I had a high carb day yesterday and thought I felt good during today’s session: 50 j-jacks as a warm-up, anterior delts on cables, bicep curls, triceps press-down, lunges with front raise, dips, lat pull down (narrow grip), pike push-ups, squats–I think that’s everything. I was pretty vascular today.

This evening, I felt very strong and did 40 minutes on the stairmill with no problems. I did do something different. I had salmon about an hour before my workout and my NO drink. I am wondering if it had something to do the with the extra fats and the NO. And after cardio, I did abs. And I had energy to spare. I looked in the mirror and I had a nice full look, but was still vascular in my arms. This is an experiment that I am going to have to repeat. It may be my pre-comp meal instead of beef.

I’ll admit it I tried to eek out a chest workout. But I stopped, remembered the lessons learned, paid attention to how my body was feeling. And it was clear that it wasn’t happening and I didn’t push it. A 3-4 days on 2 days off seems to be naturally occurring. Recovery. Repair. Keep strength and mass. Got it. Instead, I posed for 30 minutes which is a workout in itself. I’ve been keeping my swimsuit and shoes in my bag. Normally, I’ll pose in a sports bra and shorts. But in the suit, you are really able to see your entire body and what poses are most complimentary. I have been working on that ’s-curve’–throwing my hip up. I also need to remember to:

• keep my abs tight
• transition with my chest lifted so it doesn’t look like an afterthought
• smile
• flex from head to toe
• relax my hands
• smile

I am actually pleased with how my abs are progressing. But the lose skin is getting worse. It is fine if I am aware of my posture and keep my suit above my hip bone. BUT the minute I slouch or lose focus that skin is there. It looks like I’m standing too close to a fire source and melting.The solution? Concentrate and practice.
I am not doing cardio tonight. I meet with Billy tomorrow. I am taking Thursday off and I meet with Billy, again, on Friday. I will be rested and well-fed. I’ll be ready.

I decided to have my carb-up day today. After this morning’s session, it felt like it needed to happen. Now, I am full and round. I made some ‘cookies’ out of oats, egg whites, apple sauce, raw sugar, baking powder and vanilla. They were actually good! Those were one meal. I didn’t put any protein powder and I am glad that I didn’t. That would have ruined it.

I am not hungry. I’m not.

It is one of those days when I gladly wait the 2 1/2-3 hours between feedings. Yes, they aren’t meals, they are feedings. I just try to eat as fast as I can-to get it over with. Nothing has changed. I am still cycling my carbs, I am on my third low day and I may do a low day tomorrow, my food intake hasn’t changed. But my water has increased–maybe that’s it. I just can’t eat. I am getting ready to go for my evening cardio. I just ate. And I am due to eat when I return and I am going to have my hot chocolate (microwaved protein powder) before bed. That is a highlight.

Believe me, I would take this over feeling hungry any day.

I am so excited to have my strength returning. I did legs, with an emphasis on my hamstrings and glutes. I was surprised at how sore my glutes were from last night’s incline walking (13%)-yes! I warmed-up with the leg press with 180#, then 205#. I went up to 410# where I did 10 partial reps and two nice deep reps. I supersetted with deadlift and did a version of 21’s–going all the way up and down, from the bottom up, and then pulsed from my knees up. I did step ups with 40# barbell–they felt great and supersetted with seated hamstring curls. I went has high as 165# for 8 reps on those. Then, I finished everything off with 20 minutes on the stairmill at Level 8. Tonight, cardio will be quick, just 30 minutes. And I will probably do some posing practice afterwards.

Morning weight: 132.0