NC_Fitdiva 
"To compete at North American August 29!"
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Archive for the 'Training' Category
Saturday, June 13th, 2009
Well, today I’m 11 weeks out from North Americans!! Nothing major to report for the week. This past week’s plan was pretty much the same except for the addition of NEPA- Non Exercise physical Activity. A new one for me too….basically it’s non-strenuous activities such as walking, yard work, etc. and the intensity is very low. So, I’ve started walking daily first thing in the morning.I can say the walks have helped both physically and mentally. I can see some change in the abs so that’s good. Mentally, my mood is still is up/down as well as my confidence. Walking outside seems to clear my head and I just enjoy the early morning sun.
I did my bi-weekly progress w/ Erik on Monday. Monday I weighed in at 141.4, this morning I was 140.8.
My new plan starting next week is going to be super challenging. I’m going from a 3-day to 4-day split and it just looks duanting, but I’m up for the challenge. Cardio also increased a bit: don’t worry, It’ll never be 3 hrs. a day again.
So anywho, here are my pics from my check in on 6/8/09. I didn’t see much change physique wise from last check-in….hopefully next check-in will show more progress!!!
Hope everyone has a great weekend!!!
Posted in Training
Saturday, June 13th, 2009
Hi myspace…Well, I guess I’ll start doing weekly updates on my progress to my next show….I plan to compete at North Americans in Cleveland, Ohio on August 29. If you remember, I’ve blogged on my last 3 preps so I’ll continue to do so. This was posted on another blog that I write on…5/31/09
So, yesterday was 13 weeks out from North Americans!!!! When I made the decision back in February not to compete at Jr. USA North American felt soooo far away. Now I’m freaking out b/c 13 weeks will fly by!
I have been experiencing several bi-polar moments the last 3-4 weeks. It’s so annoying/frustrating when my mood fluctuates from being on top of the world to I’m not going to make it. During those times I just do it (train) b/c I have to. But, I really enjoy training b/c I want to and it’s healthy for my body. I try to keep an even head and remember the true reason why I workout which is b/c it makes me feel better. I try not to get so pre-occupied w/ the “I won’t be ready for the show”. But, it isn’t easy.
This Monday I started the week 6 pounds heavier. Many of you don’t know, but my grandmother passed away on May 17. We traveled to Florida for the funeral, so needless to say I was off the diet for about 4 days…it’s amazing how fast I put on weight, when although I wasn’t on the diet, I wasn’t pigging out like a total fool either. The hardest part was that we drove so I was unable to get the water in. I’ve been back a week and I’ve dropped 4 pounds. Although my gmom passed, it was a great trip. She was 80 years old and the funeral was sad, yet funny. You should have heard some of the stories her cousins told. So, it was like a homecoming for me, b/c I hadn’t been to Florida to visit in several years. All my cousins are grown w/ there own children….WOW!! I need to get on the ball!
I’m not so sure how often I’ll post pics of my progress…I’m sure it will just depend on how I’m looking. Mainly b/c I don’t want to get caught up in the hoopla of comparing myself to other competitors, and I don’t want other competitors comparing themselves to mine. I’ve decided to not look at other ppl’s pics b/c for me, it does cause me to question myself and what I’m doing….I need to stay focused on my prep and not worry about if what I’m doing will be enough or not. I just need to follow my plan and I think it’s soooooo much easier to follow your own plan when you aren’t caught up w/ what other ppl are looking like and who you think will show up that day to compete.
That’s it for today. I have interval training which is really quick then I’m out. The weather is nice so I’ll probably just chill outside and do absolutely nothing the rest of the day!!!
Posted in Training
Wednesday, January 14th, 2009
Didn’t post yesterday! 1/13 was a cardio only day…..just interval training on the treadmill.
Nothing major to report today! I made the extra effort to get to the gym at a decent time…10:45am, not to bad….but still working to get back to being out of the gym by 9AM!!! My sleep isn’t as good as I’d like so I’m still waking up for my 1st meal and going back to sleep vs….eating and going straight to the gym!
Anywho, had a good workout. My mood is great. Still no cravings. I did have a cheat. One 16 oz. cup of coffee w/ skim milk and 10 equals! Was expecting my stomach to swell b/c I haven’t had more than 2 pack of equal a day since I’ve started. Funny thing the coffee didn’t taste as good as I thought so that’s one thing I can live w/o…..not the same w/o the flavored creamers!!
All meals consumed!!! Water still lacking!
Lat Pulldown 2×25, 4×12
DB Pullover 4×12
Straight Arm Pulldown 4×12
Single Arm Cable Row 4×12
Reverse Grip BB Curl 4×15
DB Hammer Curl 4×15
DB Overhead Ext 4×15
Single Arm Cable Kickbacks 4×15
That’s it for today!! Tomorrow is circuits….although I consider it cardio from hell!
Posted in Training
Monday, January 12th, 2009
I’ve been dragging all day….seems like if I don’t get off to a good start it just prolongs through out the day. I ended up hitting the gym this evening around 8pm. I got a decent workout in.
This is day 7 on the diet….very happy that I’m not feeling like a crackhead looking for my next hit!!! Cravings are a big battle that I’ve had to deal w/ in the past but so far so good. I got all 6 meals in and a pickle!! I luv the pickles!!! As for the water I’m averaging a 1/2 gallon….need to get up to gallon!
DB Front Lat 3×15 (Triset)
DB Side Lat 3×15
DB Military Press 3×15
Rear Delt on Pec Machine 3×15
Seated cable flyes 3×15
Bradford Press 3×15 (1st time ever doing this move! I got a good burn!)
That’s it for today. Tomorrow is a cardio only day!!!
Posted in Training
Wednesday, January 7th, 2009
Today was legs!!! I did the workout, but was dragging…..then I got hungry at the end and my stomach was bubbling….so once again I didn’t do the abductor/adductor….maybe I should do those first!!
Stiff Legs 3×25
Leg Press 4×15
Walking Lunges 4×15
Reverse Hack Squats 4×15
Leg Extension 4×15
Lying Leg Curls 4×15
That’s it for today!! About to eat my last meal!!! Thank You Jesus….I can go to bed and sleep until 6am!!
Posted in Training
Monday, January 5th, 2009
Today was day #1 of my new contest prep plan!!! I hadn’t purchased any food so today was spent stocking up on everything I need to stay on 100%!!! I had a hard time finding everything at one store so winded up having to go to 2 grocery stores…..this turned into a 3hr. outing which caused me to get behind on my meals….but luckily I have a few treats and I was able to eat a pickle to hold me over until I could get home. By the time I got home I was pushing the 4.5 hr. mark since my previous meal…so I’ll be eating meal 5 at 11pm!!! And if I get meal 6 in it will be at 1am! For me to eat 6 meals comfortably I’ll have to have the first meal by 6am or have 2 meals 2hrs. apart vs. 3hrs…anywho, I think I’ll have the hang of this w/in a week!! Super excited!
The diet is very interesting. I was very happy to see cheese on it….Cheddar at that..my fav!!! So, it was a great treat to have some cheese w/ one of my meals!! I was full at meal 1 and had to force feed my peice of fruit.
Todays workout:
DB Side Lats Raise 3×15 (triset)
DB Front Lat Raise 3×15
DB Military Press 3×15
Seated Military Press (Hammer) 3×15 (superset)
Rear Delt 3×15
Side Lat Raise w/Cable 3×15 (superset)
Front Lat Raise w/ Cable 3×15
DB Incline Press 3×15
Cable Press 3×15
Cable Flys 3×15
Posted in Training
Monday, January 5th, 2009
It felt great to sleep in a little longer this morning!! I made it to the gym around 10:30 or so! Today was a decent day, was dragging a bit, but got it done. I need to get my water intake up…..being dehydrated is getting the best of me!!
I got all my info to start my new plan on tomorrow!! I’ll be in Wal-Mart bright and early b/c I need a digital food scale….I have the regular food scale w/ the needle! Pretty excited and the plan looks good! No more 12:50AM posts…I need to get in bed earlier! I got alot to work on!!!!
Todays workout:
Lat Pulldown
Single Arm Cable Row
Straight Arm Pulldown
Wide Grip Cable Row (Hammer)
Close Grip Lat Pulldown
DB Curl
BB Curl
Cable Kickbacks
Overhead Press
Posted in Training
Thursday, January 1st, 2009
First day of the year!! I woke up in a good mood! Made it to the gym a little late but due to the Holiday the morning crowd was still there. I hit legs …..wasn’t really feeling it…I had my first meal at 6am then went back to sleep…had a protein shake for my 2nd meal but it wasn’t enough b/c half way through my leg workout I was starving!
Stiff Legs 4×25
Single Leg-Leg Press 4×15
Walking Lunges 4×30
Leg Extensions 4×15
Standing Leg Curls 4×15
I should have done my usual reverse hack squats and abductor/adductor but was too hungry!!
Posted in Training
Thursday, January 1st, 2009
I was back in the gym and ready to rock’n roll today!! I’m really enjoying this 3 day split…feels good to know that I’ll hit every muscle group by Thursday and have 2 days left to do extras on Friday and Saturday!!
Today’s gym climate was quite interesting! The New Year Resolution ppl are still there trying to get in the groove!! Hope they can stick it out!!!!
Workout for today was great….I don’t know what it is about cables but they always set my delts on fire….more so than any machine or DB!
DELTS
DB Front Lat Raise 3×15 (Triset/Warm-up)
DB Side Lat Raise 3×15
DB Military Press 3×15
Rear Delt on Pec Machine 4×15
1 Arm Side Lat Raise- Cable 3×15 (Triset)
1 Arm Military Press- Cable 3×15
1 Front Lat Raise- Cable 3×15
CHEST
Standing - Cable Chest Press 3×15 (Superset)
Standing - Cable Pec Flys 3×15
Incline Press 3×15
That’s all for today!! Will start off my new year w/ LEGS!!! What away to start the New Year!!!!! Let’s get psyched!!!! 2009 Here I come!!!!!!
HAPPY NEW YEAR!!!
GOOD THINGS TO COME IN 2009!!!!!!!!!!!!!!!
Posted in Training
Monday, December 29th, 2008
Made it to the gym by 10:30AM….not due to any fault of my own…had a busy weekend at work and I was up at 6AM keying in dictation from my cases! Was hoping to be done by 8AM, but had more than I thought.
Once I got to the gym, to my surprised it was unusually crowded. In fact too crowded for a Monday morning….well, looks like the New Years’ Resolution crowd has arrived. I wish them the best of luck….but I sure will be glad when they get out of my way!!
Lat Pulldown 2×25, 4×12
DB Row 4×12
Straight Arm Pulldown 4×12
Close Grip Lat Pulldown 4×12
1 Arm Cable Kickback 4×15
DB Overhead Extension 4×15
1 Arm Cable Bicep Curl 4×12
BB Bicep Curl 4×12
Posted in Training
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