THOUGHTS OF A FITNESS FREAK

Im doing a full 380 on the donkey calf raises, then going straight to the calf slide and burning them out at 220. Im telling you………these buggers are stubborn.  I have them cut up  on the sides, but CANNOT get them to round out!!  They are not bad looking, just not as pronounced as I would like!!!  Im still doing them 3 times a week or more.  My thinking is that like the cyclists (that you cannot drive around on a back road).well they have sweet calves, yet they work them all the time.  I don’t think you can overwork them really. 

I supersetted calves with some forearms.  Raises in front with the ez bar , then behind the back.  I’m going to graduate to the 50lb barbell next week though.  I like to do a few sets of wrist curls on the bench too. Forearms are one bodypart that seems to get as hard as a rock when you work them.  yep, I am soooooo addicted to that.

I added in some barbell curls and some machine curls as well. My tendons below my left bi is a little sore though, so I stayed light at 40 lbs. I think tomorrow night is going to be all shoulders.  This is usually my night off as Mondays are and I didnt take that off either.  I don’t feel like taking a day off and am not getting too tired from training alot.  I will know when I need a break I suppose. I have a shoot with the guy who did my snake pic on Sunday, so I may take that day off.  I gotta go get my "girl on" and get some fake nails and stuff. That stuff is time consuming. That show is in about 7 weeks and I think I am just going to go ahead and do it.  No deplete or anything, just get a nice tan and throw on a suit.  Im not going to bust balls only to find I am not at all what they are looking for.  I do want to try it because its an OCB and that will give me some insight on the organization and what they want at their shows.then pass on the info to anyone who wants to give them a try. 

Talk to ya later. 

I am a HUGE fan of the push and pull routine.  My friend Rob Carbo (carbonics) implanted the idea in my head well over a year ago and I have used it ever sense.  In a nutshell you are training groups of muscles together that are being used at the same time anyway.  I have varied it slightly over time and can’t quite figure out where shoulders belong………

Lets say you are doing back and bi’s.  In doing a back more, you ARE using your bi’s.  Along with other minor muscles of course from other areas, but basically they work as a set. Pulling in and bending your arms during a back set is using the bi’s.  During chest, your tris are being worked..in things such as dips as well.  This allows you to do upper body and get the full strength without trying to use exhausted bis on your back day and to not have sore tris on your chest day.it ruins the workout. Like I said though, smoking my shoulders is tough because I need them for other workouts and sometimes I hit them up on chest day and sometimes on back day. Upright raises on smith use the shoulders and so do chest presses………I often find myself doing a mid weeks set of calves, abs and forearms and throwing in some shoulders the next night all by themselves.

Another thing is traps.  Now why anyone does traps seperately from back day is beyond me.  Your traps extend from your shoulders and make up a major portion of your middle back..they are, in fact, your back.  What else is left of back after traps?  teres major, teres minor, rhomboids, posterior delts and erectors?   I also target lats on back day and abs day as well .  I love to do lats and they kind of are in a middle ground as far as I can see.

This all goes back to the "touch yourself" ideal.  Afraid to touch yourself in public………go later when the gym is empty.  If you have to put your hand on something to feel what is working, go ahead and do it. It is difficult to "feel" what is working sometimes.  Try a cable rack, put your free hand on your bicep or your side and figure out what gets targeted when you move this way or that.  True gym people will understand why you are doing it and wont think you look weird.  They will think you are intense and dedicated….heheeeee.I swear. 

there are all different ways to train, but this is one of my favorites and I got good results from it. Happy Lifting!!

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Tonight was a little of this and a little of that.  My chest is like a rock from last night and oddly enough even my lats hurt from doing all those dips.  I must have been leaning forward more than normal.

I did some kneeling cable crunches and finally hit the 150 mark, but with each crunch I was being dragged across the floor.  I supersetted those with donkey calf raises and got up to 380 for 15.  I wanted to do the full stack, but the stupid pin is stuck in the 400 and you cant do it anymore. Maybe thats a good thing as I screwed up my tendon last year doing the whole stack.  Im thinking "grow,grow,grow" the whole time I am doing it.  I also did seated bench crunches and hanging leg raises.  Then I threw in some glutes on cables and am at a healthy 80 lbs per leg.  Im going to be honest here and tell you I had a double cheeseburger from mcDonalds for dinner and I tell ya………after eating clean for a few weeks (for the most part) and low carbs, one piece of crap with grease and some white carbs can do wonders to restart your engines. I was raring to go and couldnt sit still in between sets.  I was pacing like a caged lion honestly….waiting my turn cus the gym was a little crowded.

On a side note, another supplement company is doing a calendar for charity for heart defects in babies. As I am a big badass crybaby when it comes to sick babies, I said I would be willing to submit pics for their calendar.  I work for Gaspari Nutrition and never used this other companies products, but figured it was just a calendar for charity and left a post saying as much. Of course, SOMEONE had to email my boss.  Let me just say I am loyal to my company and do not intend to do the calendar as it seems to create some controversy from a "concerned" bb.com member.  My boss said it was fine, but frankly I don’t need the drama and bullshit associated with it………so I dropped out.  It was for BABIES…….I was TRYING to help sick babies and if it makes some people happy that I am not going to do it….fine.  Hope ya can sleep at night mr or ms concerned member.  Send in a few hundred bucks and clear your concious then. I thought I could be a decent human being…sue me for having a friggin heart.

Later peeps.

F 

I wrote about this awhile ago. People ask me "what the heck are DOMS?", so I will answer again.  Its when you wake up the morning after a chest workout and cant lift your arms to save your life.  Its when after doing legs, you cant see to make it quite to the sitting position to take a pee cus your legs feel like they are going to explode if you stretch them that far………comprende?

They say there may be a couple reasons for this:

1. Lactic acid buildup in the muscles

2. Micro tearing of muscle fibers

The jury is still out I suppose. Either way, its a good indicator of a decent workout for me. I did the chest and tris last night and this morning, feel like I got punched in the chest.  Sometimes day 2 is worse than day one.

Now, don’t get this confused with an injury type of pain. There shouldnt be anything sharp or shooting, just tightness and soreness. Yeah, sometimes it can be quite severe.  There is also alot of controvesy as to whether or not you should work out like this.  I choose to work a totally different bodypart anyway, but started off doing 5-6 days a week full body and studies show there was no ill effect from working sore muscles.  Sometimes it even helps a little.  Kind of like drinking a beer with a hangover.  Yeah, like thats gonna happen ?  You cant even look at alcohol after a hangover.  Im not talking heavy lifting while majorly sore either.  When I did full body, I was doing light/moderate weight anyway.  Im not masochistic…..ok, maybe a little.

Im taking the day off of work.  I didnt plan it, but my mom tells me last minute that she is having surgery and I had to drop her at the hospital this morning at 6 am. Its same day surgery, so I will have to go get her later.  Then tomorrow I have people coming to look at the house, so I have to clean all day.  I have a huge old house and several rooms upstairs are unused and dusty……..ew….cobwebs and stuff.

Oh, and I started watching the country station cus they have some good songs on there…..yeah, Im a sap sometimes……….how come no one ever told me some of these guys were so damn cute? I didnt know cowboys had such cute smiles………hehe.  I have some crushes now. I think Im 14, what can I say? I think I want to marry this Keith Anderson guy………just kiddin’

Later peeps.  I will be bored later and I am sure I will have to do some writing. 

Fitness is really hard, really disciplined at first, but the payoff is so sweet….trust me . Im not a movie star, I aint making a million bucks, but I usually FEEL like a million bucks. Yeah, once in awhile I hurt something somewhere, but lemeee tell ya, I felt like crap before I started.  I would go to work with my scrubs on, then come home and watch TV with my scrubs on for the rest of the night..like most people.  I work with women who watch every reality Tv show and TiVo the ones they miss. THATS their lives.  then they go to work, eat lean cuisine and bitch about their weight, their  backs, their pendulous breasts……..hell yeah, I said PENDULOUS BREASTS……..how do people function with those things?  Tell ya what…….this gal is streamlined. I should be a swimmer….heheeeeee. MY co workers go get massages for their backs and the chiropractors treat them, but the real issue is their weight. You dont have to be a wee little stringbean like myself, embrace your curves if you got them, but dont let them be your prison. These ladies are for the most part in their mid to late thirties and forties and they are ready to crap the bed and Im thinking "what the heck are you going to feel like when you are 60?" What if you live to be 80?  You going to drag your ass around in one of those larks bumping people off sidewalks? I don’t want for anyone to end up like that cus your quality of life is really going to suck. Yeah and these are the ladies who pick on me every day at lunch, so now I go out to the park and watch the turtles in the pond…….PEACE…….yee hah

Im not being mean.  I dont look to pick on anyone or make fun of anyone. I got picked on and tortured so much as a kid and I am well aware how crushing it can be. If you are here and you are reading this, its because you want to change. Ill help if I can.  Once you realize how truly easy fitness can be, you will change your mind.

So tonight I did chest and tris.  I love doing them together because you use them both at the same time and can go from a chest exercise to a tri exercise non stop.  I did flat bench 145lbs and the same with incline.  Pec flies at 115, cable crossovers at 60 (they can stress the elbows) and dumbbell presses at 40.  I also did some chest press machine at 85 to finish up.

For tris I did rope on cables/extensions behind the head at 60, laying db extensions at 20, rope press down at 110lbs, single arm cable press downs at 50, short bar on cables at 110, and dips at full bodyweight.  In between sets I did tons of chin ups, some slow and some dangling with my elbows bent holding my own weight and some fast.  I am trying to get as many as I can because if I remember correctly, they had a chin up contest at last  years olympia and I think I want to try it.

Tomorrow is back and bis I think.  I might need to do abs if my chest is as sore as I think it may be.  I was in there for 2 hours.  Ok, I chatted a little, but I ran into a couple people I had not seen in some time and had to catch up. Im finally being accepted as "one of the guys"!!!  Oh, except that I like to wear pink.that wont change.

Hope everyone had a GREAT day!!! 

So, I have this piniformis syndrome thingamajiggy…….this means occassionally my arse feels like someone came up and gave me a knee right to my left side. It had been fine, but I did legs today and now its acting up.

I started with something new, wide leg dumbbell squats.  Feet way apart, single dumbbell between the legs and just squat away.  I got up to a 45lb dumbbell and it was kind of easy, but I had to keep the weight low because I didn’t want this pain to come back.  It was totally gone, but not anymore..bummer.

I also did squats with 2 dumbbells, plates under my heels, linear hack presses (nearly until failure) at about 225lbs, laying smith leg press 125lbs, leg extensions 110lbs, laying leg curls (I kept this at 50lbs) .  I didnt do any cable kickbacks because it was pouring rain when I got there and I couldnt find both ankle straps in the trunk.  Its probably a blessing in disguise though. I also killed my calves as usual.  I try to do them 4 times a week and sometimes I do a few sets most every visit.  they are cut, but not really growing much!!  I am doing 15 reps at 320 lbs on the donkey machine and seated I do at least 140-150 lbs.  They are hardly ever sore anymore though.  I also threw in some roman chair and my pull up chin up dip supersets.

Tomorrow I am going to do some chest and tris I think.  My shoulders are still sore from the other night, so we’ll see.  Maybe I will just do abs and serratus? 

I got a call today to do a photoshoot last minute.  Needless to say, I had to turn it down.  I have removed all my fake nails and my real nails are a mess, I need to get a tan and do my roots.  I am super low maintenance right now.  I like to do this once in awhile.  You know, throw the hair up in a bun, toss on a muscle shirt, no make up and just be gym chick.  No muss no fuss.  I went to Walmart like that today.  You know I despise Walmart.  The funny thing is I figure people are going to stare at me anyway, so now I grab a basket and put some heavy stuff in it and a gallon of milk for the other arm and walk around with some bulging veiny biceps……..like fine, ya wanna stare, I will give you something to stare at………and then when they look i say, "hello, how are you?"….heheeeeeeee…..I should say, "what isle are the steroids in?" like a dickhead.  later peeps

This is my kind of cardio.  I visit this machine between sets of lifting.

I ran to the gym late last night to do some filming.  Got in a little legs at home video.  I was kind of at a loss what what to teach.  You should have some barbells and dumbbells to get in a decent resistance workout.  Years ago, I tried doing all thaT AEROBIC STUFF ONLY TO FIND i COULDNT KEEP UP AND DIDNT HAVE the co ordination to do those moves.  I cant even do the electric slide.  Weird cus I am co ordinated in everything else and even dabbled in cheerleading when I was 12 and can dance like a Mo Fo……..

I then did some full body exercises, several sets of pull ups, chin up and dips.as well as roman chair.  I was puttering around really.  Kind of lame, but it relaxes me in a way.

I did go out on the town last night.  I met my sister and her friends at this dive bar and found out its quite a seedy place and they didnt want to leave.  I don’t DO seedy places…….so I left on my own and went to the outdoor bar in a nearby city.  I hung out with the doorman, who is a bodybuilder and another guy from my gym.  he was talking to me and this woman was near him and I didnt think they were together, but apparently they were because she started getting a little snotty with me.  I wasnt trying to pick him up, just mentioned we work out near each other and he should say hello once in awhile.  She got all bitchy and I said, Frankly, its like living in an apartment building and seeing your neighbor every day and they don’t even nod a hello".  And she’s like "well, he’s there to workout, not pick up women".  I didnt say I wanted to sleep with him for cripes sake!  I also said the guys in there all talk to each other and I am not looking to discuss politics or anything like war and peace…….relax sistapants.  Ok, didnt call her sistapants…….but you get the idea.  Chicks can be evil. I don’t even flirt or put my hands on men like some women do. If you are insecure in your relationship, perhaps it is a bad relationship. I don’t have a problem with anyone I date looking at other women really.  Im a people watcher myself and I look at all kinds of people and YES, we all like attractive things..It does not mean we want to have relations with them. Plenty of 20 something hotties in my gym and on this site and others.  After awhile though, looks get a little old and you kinda want someone with a brain and some common interests. Someone to make you giggle I suppose.

Why am I talking about this?  I had a large coffee, thats why. I hate drama too. Relax people, relaxxxxxxxxx.  I have had enough drama to last a lifetime, now choose to ride the waves. 

I think I am going to go do legs on a saturday……..rather than sunday.  I am living on the edge!!! 

Its true.  I wasn’t going to go, but I did. Its getting to the point where I am going to have to change up my splits because I am running out of bodyparts to train on a 5 day split. I have issues with sitting still and doing nothing. Yeah, I have kids at home, but after spending some time with them and them getting older, they go off into the playroom and hardly notice I am home anyway…..so I sit here lonely with a fire under my ass….as Grandma would say "ants in the pants".

I trained shoulders and did some chest.  I did cable crossovers, incline bench press, and dumbbell pullovers.  I also did some dumbbell raises to the front for anterior delts.

Shoulders:  I did 25lb dumbbell lateral raises.  I do these with a bent elbow as not to put too much strain on them with such a heavy weight. I did smith upright raises, arnold presses, behind the neck smith presses,  and some bent over posterior delt raises with the dumbbells.

For bodyweight exercises in between sets.  Roman chair, dips, pull ups and chin ups. Then I did massive supersets with some 25 lb dumbbells…I went from lateraL RAISES to dumbbells deadlifts, to shrugs to curls and went back and forth until I got a little lightheaded and sweaty. I also threw in 3 sets each of leg extensions and seated curls.  All this in about an hour or so.

I had been leaving my mp3 out of my ears and now all the raquet ball players stop and say hi to me. Its nice to be said hello to once in awhile. Nice to be acknowledged, ya know?  I was thinking about giving it a try myself (raquetball) but need someone who knows how to play.  It looks pretty fun, but I bet you I will take a ball in the face, thats my kind of luck. You know, pull a Marcia Brady……thats me.

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Hope ya had a great night!