Risat’s BodyBlog

OK, back on my plan after a not so great couple of days.  Not to go into too much detail, but I can usually workout through just about anything (Sartorious pull = upper body work; gamekeepers thumb =  lower body work; cold = run it out), but this was just an overall weakness (was I overtraining?) that had me down for a full day and a half, and haven’t been in the gym since Saturday.  I always struggle with keeping my weight up (lost 4 lbs these past few days), needless to say I already make weight for the bench press (was actually targeting next week for this weight) and may almost make the next lower weight (not was I was looking to do), so I have to just eat carefully over the next few days to work my strength back up (for energy) while keeping it under control so I don’t panic when we do weight-in.

So I am back on track, will try some light cardio in the AM, nothing too crazy, then a little weight training in the PM and if all goes well (and I don’t relapse, lol), I will hit is again until early next week when I finish training and get ready for the competition.  So here is to getting back on track, taking a down day and mentally not letting it get me down and to the final 10 days!  Oh and get the flu shot, even though, like in this case, it doesn’t always work…..

Down to the last full week of training. A little under the weather today, better now than next week though, I always struggle with keeping weight on, so that is my biggest concern, when I can’t eat (and that is where I am right now), so I am taking a down day to rest and hopefully get me back on track.  I did not train yesterday either (slept most of the day). Today I will focus on getting my strength back, eat clean, and get back on track for my competition.  I will start to pack for next week, since this is an away competition, and get my finger ready to hit send on my registration for the Arnold Run (NOV 1!). Work has already called twice today, I hope they don’t call again, ok make that three times (plus since I am the only one that doesn’t eat garbage at work, and already had a flu shot, they don’t believe I could get sick)….

Staying home is giving me the opportunity to check out blogs from other here on the forum, there are a lot of very smart folks here, I will definitely have to budget my time so I can read some more.  This can be very time consuming. Oh and so is daytime TV too (can’t remember the last time I watched daytime tv), I guess I need new hangars in my closet or so they say so on HGTV, lol.. I think I have a book to read instead of mindless tv…This has been nice!

     I was thinking of putting something more like gorgeous women in bikinis and sexy workout wear, but WTF athletes are a lot more.  On NOV 10th & 11th in Tampa Florida some of the most incredible athletes will be participating in the WTF Fall Classic.  Over a two day period we will challenge ourselves in a diverse athletic competition that starts with Grace & Physique (yes, the bikini round) and fitness routines (you would not believe how strong and creative these athletes are) and box jumps (50 two footed jumps onto a 20″ step box for the time) on Day 1 and the following day we turn in our heels, put on our racers (mine are Brooks Mach 9, a cross country racing flat) and hit the obstacle course, run a shuttle run and bench press 60 % of our bodyweight up to 50 times! Al Rosen, owner/creator of WTF calls it Barbie meets GI Jane (I am still trying to come up with something a little better, lol).

If you happen to live in the Tampa Florida area and want to come check it out, I have attached a flyer with more information.  This event is open to Men, Women and the kids even have a course of their own (and they run for free!). Many come from out of town, have not even seen/run the entire course and compete! I train in GA, on my own, without a course and have been pretty successful thanks to the great training and encouragement of Al and all the athletes of the WTF.  Check out the flyer or the website www.womenstrifitness.com for more information (oh and you’ll see photos of some pretty incredible women too!)

This is totally off the mark for a bb.com post, but once again, the pets have me up at an unreasonable hour. And its me dealing with it, not the husband, not the kids…..I have a dog and a cat, they scratch at the door, the dog will come up on the bed, but the cat will start the noise, things falling off the bureau, purring very loud, it’s like he is saying "wake up I need your company".  Now, if this had been a new occurance… OK, but every pet we’ve owned had done this.  So here I am, early on a Sat morning, asking for advice….Other than find new homes for these imps……My poor tired body, that needs the sleep so I can lift and run and do all the things I want to do, needs advice, lol….

Here are the darlings! Thanks for your time.

Was able to make it to the gym early and get my running in. Don’t really like th treadmill, but it’s better than running in the darl (the streets can be dangerous). 8 HIIT intervals, 2min 6.0/1 min (8.5, 9.0, 9.5×3, 10.0×2) cool down. I usually only do six, but I was feeling good so I did 8.  Then in the afternoon I was able to get my quad workout in (legs still felt strong even after the intervals). My favorite right now is the leg extension, I do 100 reps at 30lbs (yes all at once if I can), I can lift pretty heavy (for me), but this takes endurance and by 50 or 60, I keep breathing to make sure I get those last one in…..

Tomorrow?  Stairs in the AM followed by shoulders/bi/tri in the PM. I fell like I am right on track, no cravings, (my) diet is going well (which means I am eating enough)..Life is good.

Back into my countdown mode so here is the plan until the 10th.  Running/Sprints: Tues/Thurs - (AM) HIITS; Sat - (AM) long run; Sun (AM) sprint on the track. Lifting (all PM) Tues - quads; Wed - shoulders/bi’s/tri’s; Thur - Hammies; Sat - Chest. Routine practice - Sat; Box jumps - all week sets of 20 tuck jumps and if I don’t overdo it stairclimbing.  I have one more race scheduled, a small one, 5K (hoping to better my last time), then when I get into the last week from WED on I will taper down so I can rest up before the comp.  Vegas, I tried to do too much,  (overdid the dieting and my race time suffered), this time I will take what I can get and have fun.

I finally did it (again). I ran a 21:24 this morning!!!! Life is good.

I like to compete. Against my self mostly. I have not always been this way, but I find that I am now and it can be challenging. I have learned a lot about myself in the past year, for instance, I’ve learned I could run a marathon ( after years of thinking that doing one was crazy, lol). I’ve learned that bodybuilding is fun, that I look ok with muscles and that getting out on stage (though overwhelming at times) is exciting and that all the hard work in the gym has a lasting effect. I’ve learned that I can be inspiring to others (that is a great feeling) and that it just might be something I want to explore a little more (i’ve found that I don’t like the latest statistics on kids and exercise and I just might get involved in that cause). I’ve learned that there is nothing that I can’t do if I set my mind to it.  So back to competition, you might see me trying to catch up (or actually in) the lead pack of a race, or trying again to gain a little more muscle for the next bodybuiliding comp (I really like bodybuilding better than figure competitions). I am competing against myself and the goals I have set. I think this is a healthy way to view competition.

I had a great legs workout yesterday so I though I would post it to see if it really was any good. I was just working the fronts of my legs, I split it up with the backs. I warmed up on the elliptical first for about 5 minutes then -

Squats 1×45x15 (warm-up) 1×90x12; 3×140x12; 1×165x10

Hack Squats 2×45x12; 2×70x10 (I never feel like I can go down all the way on this one?)

Leg extensions 1×30x100 (yes all at once if I can); 3×105x10

Leg press 1×155x12; 2×190x10; 1×205x8 (alternating calf raises on this machine)

NOTE: I usually do another set of calves on the seated, but that was busy and I only had 1/2 hour at the gym last night (and people wanted to talk, don’t they get that headphones on means business to me?) Tonight I will do chest/bi/tri and post that later on…..