Making_A_Change’s BodyBlog

My chest, shoulders, biceps, triceps, lats, quads, and hamstrings are screaming–(feeble cheer) Yay! In the three days I have hit my entire body. I get my 48 hours of recovery and will repeat the cycle. Now, I am thinking I should just workout Wednesay, Thursday, and Friday and have the weekend off! But I like my weekend workouts because there is no rush. I can do two uninterrupted hours. Nah. I’ll stick to the original plan.

I made a modified version of the zuchinni bread on Gina Aliotti’s DVD. It came out really good! I plan on doing variations with carrot, adding raisins, nuts, or even chocolate chips off season. i put about 1/2 teaspoon of raw sugar on the top towards the last 7 minutes of baking and it gave it a sweet, crunchy crust. One loaf would be a pre and post workout meal for me. It was abou 2:1 protein to carbs. Also, because it is so filling. I can have half a loaf for a low carb day with a little natural almond or peanut butter and feel full. From memory, I used:

2 zuchinni (her recipe used shredded, I used pureed because I didn’t have a shredder. I worked fine)

1 t baking soda

1/2 c oats

1 scoop protein powder (I used two. Each of my loaves has about 60 grams of protein!

4 egg whites

My additions:

I added serving of organic apple sauce which was not in the recipe. I was trying to counter the dryness of the protein powder. I also added 1 t of cinnamon, 1/2 t of nutmet, and a 1 t of vanilla.

 It was really, really good! And the fat was about 2 grams for an entire loaf! I am going to make a few loaves, slice them and freeze them.

I felt strong today. I was a bit worried because I didn’t get to the gym immediately after I ate. It feels like my metabolism is fired up. And when I wait too long it is almost like I lose some of the benefits of the carbs I injested. I did: the t-bar row, the unilateral seated row machine (next to it), db row, bent over flyes (two arms and unliterally bent over holding my knees), bb curls, bb curls (elbows up). I topped it off with leg extensions about 8 sets. I am just trying to keep my size and the definition.

With the db rows I started with 50’s and did two sets of rows super setted with the flyes. For the final set (4th) I went crazy and ran the rack from 40# all the way down and did standing rows. I was a mad woman. I had the ugly face face going complete with veins in the forehead. I did bicep curls the same way. I just kept in mind the pont of my training from here on out–to keep my size I have to keep pushing weight and make the muscles work. That’s it.

I added quads at the end of the workout just to keep them ‘awake’. I am getting the ‘tear drop’ above the knee and that’s really exciting. By the time that I compete in October, I hope to see those really pop out.

I have been noticing so many changes. My waist is getting smaller–or it may look smaller because my back is a bit wider. I’ve stopped doing weighted oblique work and still do weighted work for uppers and lower abs. My skin is ‘thinner’ a result of the lower bodyfat. I have a ‘puddle butt’, too. It is really noticeable when I sit down. Basically, I’ve lost alot of bodyfat there and it is ripe and ready for some muscle-building. Here is the problem. I am patient. I love to train. And I am determined to build up that area and, with time, it will get to where I want it to be. When I sit down you can see a ‘ring’ of skin. It is what it is. It will only get better. The ‘top’ of my glutes have improved greatly and it continues to get a bit easier to ‘call upon’ my glutes to do their share of the work.

I went to the studio for posing practice. I was pleased with what I saw. One of the regulars came up to me and said-Wow! You’ve changed. I remember when you first started and you whole body composition is just different!! We talked about the competition in May and he wished me luck.  I think the part that made me feel proud was that I could answer that where I am is the result of two years of lifting and eating. Things happen for a reason. When I decided to change my body for good, I met Billy. My determination and his ‘you can do it’-butt kicking training made for a great story! He has already talked about adding an additional day of the week for training. Now, that I think about it–he is a sponsor, isn’t he?

Well, I have to get ready for Monday and tonight’s cardio session. I won’t make the mistake of putting abs last. I’ll do my 10 minute warm-up, abs, then cardio.

 __________________________________________
______________

I did abs followed by 20 minutes of incline walking. Initially, the plan was to go in for 30 minutes on the stepmill. But I wanted to try out my weighted vest. i thought it would be a good idea to stay close to the ground and try it out on the treadmill first. I bought the vest on e-bay–a 30 pounder. I put six pounds worth of plates in it. I was going to start light and get acclimated. I put it on and immediately felt off balance. So much for a 15% incline and walking at 4 mph. I put the treadmill on 10% and 3.5 mph. After around 8 minutes I wanted to stop. I felt so off and heavy. Then I began to think–two years ago I was 186 pounds. Today I am 131. That’s 56 pounds gone! And just putting back on 6 measly pounds made me feel heavy and uncoordinated. I trudged for about 20 minutes. I was winded and glad to take it OFF–at least for that session. Will I use it, again? Definitely. It was a nice change and it felt like I had done 30-40 minutes of cardio! Today marked the end of my 3-day lifting cycle. Now, I take the next 48 hours to eat and recover. I am getting used to this. I’ll have a light/moderate workout with high reps on Wednesday. Then I recover on Thursday. Today also marks the beginning of the next low carb cycle. I am going to try and make Wednesday and depletion workout (full body) and carb up on Thursday.

Chest and tricep day went well–with the primary focus being on triceps. I did used 35# dbs on my chest press. I did three sets of 10 so I think I can get at least 3 sets of 5 with 40’s. I did: chest presses, flyes, skull crushers, tricep kickbacks (drop sets), tricep push-ups, cable press downs (drop sets), lunges (with glute empasis). I ended it all with 30 minutes of cardio on the upright bike.

Tonight, I am going to do 30 minutes on the stairmill with my weighted vest. I aim to keep my hips pushed back, I feel my glutes work a little harder that way.

Today marks 7 weeks out! The competition is right around the corner! I am so excited! I am really excited about the change in training, too. I like the idea of getting  bigger. And, of course, I love the challenge!

This morning’s session with Bill was more informational and a glimpse into what is to come over the next 4-6 weeks. We are taking it back to the ‘old school’. Billy has been working with a strength training coach and bodybuilder, as well as returning to his roots as a lifter and revisiting some of the old programs and approaches that he used. We primarily worked legs this morning-hamstrings (especially), and calves. We also did some lat work.

Notes

hyperextesions-the machine that we used isn’t at my 24 Hour gym. It’s the kind where your body is parallel to the ground and you are able to bend to a 90 degree angle

hamstring curls-it is the machine where you are able to lay down, but we curled one leg at a time with the other legs on the ground. This really hit my hamstrings HARD.

standing hamstring curl-focused on keeping both legs in contact with the pads–excellent!

good mornings-kept legs STRAIGHT, deep stretch, pushed up through heels, hips pushed back

leg press-(use machine next to window @ 24); knees to armpits, one-leg press with toes pointed out

calve raise-legs-straight legs, hips back, full stretch, power press

laying leg press-one-legged press

reverse lat pull down-bar to raised chest, squeeze

T-bar- 2 variations (#1 with a lifted chest; #2 one armed row, squeeze)

db bicep curl-palms in, elbows out, curl and squeeze; preacher curl; preacher curl with ‘reverse seating’ (pad in armpits; weights close to pad)

The focus, today, was on the how. Billy is changing the program and focusing on moves that are going to ’split’ the muscle and give me a fuller look. I am really excited to see what happens over the next 3-4 weeks. My reps are to be at 15-20 for 3 reps. We are going to increase that to 4 or more depending on our progress. He warned me that because of the higher reps, the squeezing, and the general demands of the program I may take 1 1/2-2 hours to finish. I was so excited to get some new moves. The training was almost counterintuitive. Some of the movement required straight, somewhat hyperextended knees. My weights were reduced. I have to admit, it was a bit scary, at first. But the intensity of the moves were amazing. For example, I always have trouble getting my calves sore. With the new position, I am sore, now. My calves were SWOLLEN!

Tonight, I am going to do cardio (40 minutes) and abs. Tomorrow, morning it’s chest, triceps, shoulders. I am scheduled to workout on Sunday. I will take off Monday (warm-up and posing only). I am back on Tuesday and Wednesday (light, high reps).

PM Plan:

3 sets

romanian chair (3×20-25); weighted machine (50#, contract)

plate woodchopper + squat; v-sit with 15# db (15-20)

decline crunch with 25# plate (drop sets to failure)

hanging knee raises: 12-15 reps; cable crunches

Evening cardio was great. 45 minutes on the stairmill flew  by as I looked at the latest issue of FLEX. I stayed at Level 6 and focused on pushing through my heels and tightening my glutes. I did some abs at the end, but that was a mistake. It was difficult to train with the intensity that I wanted to and that was frustrating. But I pushed through. I’ll give abs and shoulders their own day this week. I am already excited about tomorrow’s workout and I am going to get to bed early tonight.

I took my 48 hours off. Prior to that my training looked like:

Monday AM: Shoulders and abs; Monday PM: 30 minutes on the stairmill

Tuesday PM: Legs/glutes: 30 minutes on the upright bike

Wednesday: OFF

Thursday: OFF

Tomorrow is my session with Billy. My hamstrings are still sore from Tuesday. I do hyperextensions with my toes pointed out. And I squeeze on the way up. Tomorrow should be interesting! Off topic–thank goodness for spicy mustard. I’ve been putting horseradish mustard on my chicken and eating peppers. It’s nice to have the flavor!

I took my 48 hours off. Prior to that my training looked like:

Monday AM: Shoulders and abs; Monday PM: 30 minutes on the stairmill

Tuesday PM: Legs/glutes: 30 minutes on the upright bike

Wednesday: OFF

Thursday: OFF

Tomorrow is my session with Billy. My hamstrings are still sore from Tuesday. I do hyperextensions with my toes pointed out. And I squeeze on the way up. Tomorrow should be interesting! Off topic–thank goodness for spicy mustard. I’ve been putting horseradish mustard on my chicken and eating peppers. It’s nice to have the flavor!

For the first time in a very long time, I have been unmotivated to write. I am in the groove of prepping and eating. There were three weeks, about 12-10 weeks out, when I was struggling with the frequency of my training. Now, I am 7 weeks out and feeling really good about there I am physically and mentally. Going to The Arnold was the best thing that I could have done for myself. When you get into the ‘zone’ your vision becomes so myopic, your life becomes regimented and predictable. All you think about is the goal. Everything you do comes down to being on stage as you envision it–eating, sleeping, recovery, drinking, lifting, cardio, repeat. The Arnold gave me a glimpse into a culture that I want to be a part of. When I first entered The Expo I was in awe of the diversity of booths, physiques, ages, and products. I wondered what was it that brought all of these people to this one place? One thing was for sure, it was an appreciation of muscle and strength. It was invigorating to be in a place where eating 6 times per day, carrying a cooler, daily trips to the gym, and capped delts were the norm. Have you ever been somewhere and even though you have never been there, it felt familiar. The crowd was shoulder to shoulder and yet the environment wasn’t tense. There were hundred of supplement companies represented. I was familiar with a few because of stints browsing on bb.com, but others were new to me. You could sample a number of bars and drinks. I did expect the freebies to be more freeflowing, though. Sometimes you had to catch a shirt, drink something, give your e-mail address, or wait in a long line. There were plenty of small bite-sized samples, but you rarely got a whole bar. I am sure this changed on the last day. Next year, I am staying for all three days! The most thrilling part was seeing the people you have read about, see perform via youtube.com, or had heard their name and knew they were synonomous with bodybuilding. I think I was the most star struck when I saw Gina Aliotti. I felt like a teenager and a New Edition concert. I admire her contribution to the sport and that physique. Her physique drew me to figure. It is not an ‘everyday’ body–it took training, science, diet, and time. THAT is what figure is about. Her muscle is dense, prominent.

I brought back a fire for building this body and competiting. I compete for the mental and physcial challenge. No one makes me do this! There are so many things that we do for others. And this is one of the few things that I do for myself.

I have to talk about diet. I went into this trip knowing that my diet may not be 100%. I am not talking about cheating, but about the accessiblity of the food that I eat and the impossibility of getting it exactly the way that I prepare it. I ate larger meals every 3-4 hours instead of 2-3 and had processed carbs with just about every meal. I even low carbed it leading into the trip anticipating the slight change in diet.

I get home expecting the scale to read 137 or so. It must have been the hours of steady rate cardio (walking through the Expo) because I weighed in at 132 on Sunday. This morning, 3 days later, I am at 129! Just 3-4 pounds shy of my predicted competition weight. It’s amazing.

Next stop–The Olympia!

Today is rest and recovery day. I am going to to the gym tomorrow morning and tomorrow evening and taking Wednesday off. It was strongly suggested that not do an intense workout, a full day of work, hop on two flights and head into 20 degree weather–it was sagacious advise. I am going to do back, biceps, and abs tomorrow and 40 minutes of cardio in the evening.

I made faux mashed potatoes with cauliflower. However, I quickly learned that cauliflower, a vegetable that I haven’t had in a very long time, gives me crippling gas. Broccoli has no effect on me. I can eat cabbage all day. It was really good, though. I microwaved the cauliflower. Then, I put the steam veggie in my Magic Bullet (The Bullet and the Foreman Grill are an amazing duo for contest prep), I added some garlic powder, season salt, and pepper. The consistency was rich and creamy. I know my taste buds are a bid off from eating blad foods most of the time, on and off season, but I swear it tasted somewhat buttery. The consistency definitely ‘tricked’ the tongue. It felt like a starchy carb. I made about 2 cups of it and had it throughout the day. My last serving didn’t effect me as much. I ate it though, I couldn’t imaging going a full day without eating vegetables.  It could have been that initial introduction that was rough. I’ll have to do another test. But it was definitely a great alternative to spinach and broccoli. And gas is a great appetite suppressant.

I have also been completely immersed in watching Kai Greene prepare for The Arnold on Muscle Development. How on earth does he train with that sort of intensity and not just pass out? It is an incredible display of passion, perseverance, and determination. It is so fascinating to hear what it is that keeps him going and to learn about the influence that bodybuilding has had in his life.

I began the morning’s workout with the incline benchpress (30#, used plates). I supersetting that with 20# and 15# flyes. I did this for 3 sets. I also did regular bench presses with 30# db, and more flyes wht 15#. This time, I supersetted with jump squats. On the third set I ran the rack on the jump squats from 20# all the way down to no weight–whew! Instead of cardio, I did the crawling lat raises, lunges, and squats. I know this gets my heartrate up and it was what I was doing when I was getting really lean a few weeks ago. Now, that I am 8 weeks out, I can ramp it up a bit more. Tonight, I am scheduled to do abs 40 minutes on the upright bike–slow and steady. I am taking Monday and Tuesday off. Then, I will do back and biceps on Wednesday.

Right now, the cravings are intense. I really want carbs and as I type this, I’m hungry. I think the feeling is especially intense because it is around my cycle. I tend to want processed carbs–crackers. Mmmmm.