Making_A_Change’s BodyBlog

I am feeling stronger and had the urge to go all out this morning, but I played it safe. For just one more day, anyway.I did alot of unilateral moves to ensure that each side did the work. My weight wasn’t as heavy as I had done the previous weeks, but that was intention. I did the standing unilateral row (2-35# plates) with front raises with 25# plates; standing row (35# plate); db row (35#) with bb curls (20#)/forearm curls (15#); bb curls (40#) seated and standing; unlateral rear delt pull on flye machine (inspired by Gina Aliotti’s video–> this was an experiment. I liked the way it may my lats burn. 

Tonight, I did 30 minutes of cardio on the treadmill at 3.3 mph at a 13% incline. It was work–but I finished. I have purchased a weighted vest, but decided not to use it–taking it slow. I am going to use the additional days that I am not lifting for posing and stretching. I am hoping that the additional stretching will help with my posing and just keep me flexible. I don’t spend nearly enough time doing it.

I am off all week—yay! The focus will be diet and training. Tomorrow morning, I am going to have a leg day. I am going to push myself slightly. I’ll go as heavy as I can with my compound moves and do high reps on my isolation moves. I’ll also follow it up with 30 minutes of cardio on the recumbant bike. I am meeting with Billy on Wednesday and Friday.

I haven’t been in the gym since Wednesday. I was getting and sounding progressively worse. Last night was the worse–sweats, phlegm abound, weak. I was up from 2-3 a.m. eating oatmeal because it felt good and I couldn’t lay flat. I woke up sounding froggy, but feeling better. I ate and took my Vasocharge. Honestly, I couldn’t take it! I needed to do something physical. I decided to do 45 minutes of shoulders and abs–small muscles, light weights, reps in the 10-12 range. I would focus on form and contraction. I warmed up on the elliptical for 10 minutes at levels 9 and 10 instead of 14 and 15. My weights stayed between 10 and 15 pounds. I feel really relaxed, right now. I guess it’s the endorphins. I have to confirm my appointment with Billy. I was going to go visit my parents this weekend, but I want to be fully recovered. My mom has MS and when she gets a cold/flu it effects her terribly, because her immune system is compromised.

I really didn’t ‘miss’ training as I am going to be playing with an additional ‘recovery day’ over the next few weeks (4-5 days). I made sure of that.  I did notice that I was full, my definition was apparent, it is my TOM and there is minimal bloating.

It’s back. The dull ache. A sore throat and low grade fever has accompanied it–exactly a week later! My body has yelled STOP and now I have to listen. I canceled my session tomorrow. And the plan is to hit the gym on Saturday–I will be 12 weeks out at that point. I still feel like I am in a good place. After an informal consultation, I may need to readjust for a 5 and possibly 4 day split. I can’t imagine getting ready in for sessions per week, but I have seen results that you just can’t argue with. More just isn’t better for me this time around–and it’s odd. I feel guilty. I want to be and look my best so I will make the adjustment. I am going to monitor my progress closely over the next 3 weeks and see what happens–I’ll take measurements and see if either my weight drops or I get I leaner. I also think I need to start taking glutamine, again.

I am taking 1 1/2-2 days off per week. I am finding that during this prep the additional 1/2 to full day off is working best. I don’t stay as flat, my recovery is better, and the risk of losing what muscle I have gained decreases. I was reminded that the goal is the keep as much strength and size while dieting down. I think I am accomplishing that. I had a great pump this evening. My biceps were so tight and my veins looked like yarn running up and down both arms. It was amazing. I have also located my first quad vein!

Gina Alioti has a new DVD out–I bought it and I love it. It follows some of her training up to the 2008 Arnold. It is informational, and most importantly, motivational. Even if you turn down the sound, watching her workout and seeing her muscle maturity is so inspiring.  Her hamstrings are so full–that is a weak area that I am focusing on. I even tried a couple of moves from the DVD.

I had a few spoonfuls of peanutbutter. I better get to bed before I get hungry, again.  Tomorrow, is a high carb day.  I am going to train with Billy on a Low/Day 2 carb day–making that workout almost a depletion workout.

I went straight for the incline bench press and added two 5 pound plates to last week’s press. And increase is an increase–it all counts. I super-setted with flyes, db presses. Then I ‘ran the rack’ with standing tricep extensions. I ended the workout with db push-up/rows and crunches. There was nothing to spectacular to write about. I should have gotten up earlier. I didn’t get to my 20 minutes of cardio.

Tonight, I am going to do 30 minutes of cardio, calves, and abs.

My butt is sore from this weekend–I think the bb step-ups did it. I am alot stronger and my balance is so much better. I do have issues with single-legged deadlifts. Those are hard–which is why I have been doing them!

 My obliques are still sore and and are steadily coming in! I can clearly see ‘the v’. I am so excited! It makes me want to work even harder.

I woke up with sore lats and obliques, which means the standing row machine, heavy db lat pull overs, and heavy db rows are a great combination for me. This encouraged me to switch it up a little for leg day. My hamstrings and lagging and good mornings seemed to hit them and I do hamstring curls religiously. But it hasn’t been enough. I had poo-pooed the seated hamstring curl in exchange for deadlifts and one-legged squats. Today was different–why not do the seated hamstring curl machine just because. It is officially back in the rotation. I got a pump in my hamstrings that really balanced my quads. I squeezed the hamstrings just as I would do bicep curls, varied the tempo, and did drop sets. The burn was more intense than the standing curls or even the laying ones.

Tonight, an easy ride on the bike. Prep is good.

I was pleased with today’s workout. I stuck with reps of around 8-12. And I changed the order of my workout. I did my 50# one-armed rows, 90# reverse lat pull downs, 45# plate on the standing row. I didn’t ‘run the rack’ for biceps, but did: seated bb curls, db curls with 30#, standing bb curls. I followed everything with 20 minutes on the stairmill and 10 minutes at a 15% incline on the treadmill to stretch everything out and cool down. I felt strong, so that is a good sign. Tonight is 30 minutes of cardio, calves and abs. I may also tape my posing session to see where I need to improve. Yesterday, I ate around 2300 calories with 250 grams coming from carbs and over 250 protein grams. And I also took in 100 grams of fat–all good from my meats and good oils. Surprisingly, I woke up feeling lean and hungry. My next cycle is:

Saturday (today): Low (less than 50 grams)
Sunday: Low

Monday: Low

Tuesday: High (250 grams/2300 calories)

Wednesday: Low

Thursday: Low

Friday: Low (1/2c. oats for pre-workout meal, only)–>almost a deplete workout
Saturday: High

Shoulder workout was weak, weak, weak. Focused on posing practice.

Billy took me through a leg workout doing primarily lunges, step-ups and squats. While it was challenging I have to admit–taking the two days off was teh best thing that I could have done. I just felt fantastic. Yes, I was breathing hard and it was a challenge. But, I didn’t have a run-down feeling. I felt invigorated afterwards. We did lunges, squats, plie squats on two benches, bb step-ups on a bench, hamstring curls (I am going to to be doing my hamstrings 3-4 times per week directly and indirectly until they catch up). I have been giving my abs extra attention, as well.

I have been getting some useful feedback on siouxcountry**. I am still learning my body, but it does feel good to get the validation from my trainer and on figure boards that my thinking around my prep is pretty solid. I am doing less cardio than before and eating a bit more than before–and could probably increase my calories closer to competition which is great! I am– going to stay with my 1600-1700 calories (and around 2300-2500 on high carb days) and see what the next few weeks look like. I have to go eat.

I am going to play it smart and take today off as well. I am feeling a bit low, but I know that I would be feeling worse had I gone to the gym yesterday. In the meantime, the diet is strict and my water intake has been better. I have a runny nose, and that is a clear sign that I am fighting something. My nose only runs when I run outside, eat something really hot, or am getting sick.

I am noticing that my abs are showing more! That is exciting. Today I am taking in a few more grams of fat, but still keeping my carbs fairly low. Tomorrow, I carb up and I am going to have a juicy burger for dinner! I need the carbs and the calories. I feel like my period is coming again. I have two a month (boo!, I know) because of my IUD. But I like the convenience and the dependability. However, in the past, I wasn’t taking supplements everyday and didn’t have the the daily routines that I have now. I could probably go back to The Pill–nah!

We have a one-week vacation coming up at school and my plans include taking my daughter to see her grandparents–my parents. I showed my mom my updated profile and she said–You are so muscular! Oh my god! Then I told her that I am alot leaner than I was at this weight, previously–I’m pretty ’small’ by non-competitive standards. She asked me what I meant. And I told her I’m a size two. In our family a 10 is ‘perfect’, so I knew showing up at my size would be shocking–she’d probably assume I was on the verge of death. I told her about how lean muscle mass is tighter and takes up less volume, plus I am preparing for a show. Otherwise, I’d be 8-10 pounds heavier. Then she says–But  you look so muscular in the picture! I responded, "Yeah, but I can’t rip off my clothes for everybody and say–See! I’m not ’skinny’!". Well, thanks for warning me. Wait till I show your father–Jaa-aaames!" They are ready for the next show. I told them about the new suit and how it’s brown–You’re going to look naked! That is what I was going for. I wanted one clean line from top to bottom. If it doesn’t work Lidia Conti’s suits are reasonable enough that I can get one more. What great is that she has layaway! So, I got the suit that I wanted and made 3 payments over 2 months. I think she is really great. I talked to her yesterday about my suit and she was great–responsive, upbeat, and gets her orders out! She gushed–It’s a beautiful suit. You are going to love it! I know I am.

Now, I am off to drink more water than my bladder can hold.

Tomorrow is a Billy Day! Can’t wait! Full body circuits are awesome! I’m sold!

My body is tell me that my off day needed to come sooner this week. Yesterday, I hit chest in the morning and did cardio in the evening. I was going to do triceps, too. But they were sore. So, I left them alone. I went strong on the recumbant bike at the ‘new gym’ and felt fine until I got home. I started feeling really weak. I ate immediately after working out. And I forced myself to drink a shake a few hours later. I wasn’t sure if it was going to stay down. I just felt ‘weird’–almost flu-like. I decided then, that today was going to be my rest day and I would focus on my food and getting plenty of water. I did have two days in a row where my water intake was way low–that could be the problem, too. I woke up weighing 132.4 oz.

Yesterday, I burned my chicken and it was so bad. I typically sautee chicken breast loins in olive oil, then add my veggies. I’ll add a bit of water to keep the chicken moist and to make a bit of broth. I overcooked my chicken and made a sort of ‘burnt broth’. I ate my gross chicken all day–disgusting! I just couldn’t do the last 3 oz. I was done–as done as that chicken was. This evening, I ate a couple of teaspoons of natural peanut butter anda double protein shake to meet my caloric and macro goals for the day. By the way, water and Gaspari’s chocolate protein powder in the microwave makes a gooo-oood cup of hot chocolate. When you put a little whipped cream on the top–heavenly! I stayed on today’s batch of chicken–it looks good, smells good, and it tender.