StephanieShine’s BodyBlog

9:15 pm
          After the Overload Shoulder Routine, I realized I forgot my purse at Nanas. That limited my full on beauty regimen a little. I have yet to have an opinion on the shoulder routine until I do it again in a few days. My neck/upper back area was sore around dinner but it stopped only a couple hours later.
At work I talked to Freddie for a half hour. So I was busy not eating hash browns. Then my lunch break came at 12:30. I bought a Snapple iced raspberry tea, strawberry light and fit 6 oz Yogurt and an organic, whole grain protein bar. I also bought a snickers chocolate brownie marathon bar but saved it. Good thing I did because it really helped me out when the fry craving hit around 3:30. I did have a few fries though, less then ten I promise. I didn’t have enough money at the store today to even look at a multi or a hair supplement. Today again I successfully had no soda! I had about a half cup of water around 4 after I finished my raspberry tea so that was good. I didn’t touch my face at all either!

I was going to eat the chicken fries I brought to Nanas. But she had seasoned, boneless pork chops, organic broccoli, 1 slice of pumpernickel bread and a tall cold glass of 1% milk waiting for me =] After reading some nutrition and health books with my sore back to the fire, mom came and brought me home. I got right to working my chest, 3 straight sets of 19lb (per hand) chest presses at 8 to 10 Reps, 8lb full chest flies about 20 reps each and the Kim Lyons alternate push-ups. They seemed a bit easier on my wrists and elbows so I did more of them than I would have done regular push ups. Texting Freddie probably helped a little with my pushing myself. Then I moved onto 2 sets of 3 different ab/oblique moves. I wanted to keep it moderate and short so I would be ready for a more intense session on Tuesday night. I did 60 leg-up crunches, 30 side crunches per side, 20 kick like crunches and then 25 upright oblique crunches per side with a 12.5 lb dumbbell. After I felt really good.
After working out I went online to print out an article for female figure competitors to read when I am bored in school tomorrow. Gotta bring my highlighter! Then I took a quick shower and hopped into bed to write this. Not much beauty tonight I guess. Just some more vitamin E on my face, its making some progress already. Mostly holding back the dryness that was starting to appear because of the Equate. My skin should be evener soon enough. I also put some restoratives on my hair while it was still quite wet. Hopefully my hair will be manageable for school tomorrow.
Speaking of school, I have to get to bed earlier tonight. I have my clothes laid out and my breakfast planned out (as always) and I’ll be ready to go. Gotta brush my teeth right when I get up, then get changed do my hair and head to the kitchen. While making my shake I can have my mini bagel already quickly browning. And I can make sure that I get some baby carrots and the last of the mixed nuts with some raisins in my lunch for tomorrow.

Sunday, February 24, 2008

Original Plan 

• Have an early breakfast with 20 grams of protein and include all supplements to start the day right and fuel your training. 

• Do Overload drop sets for shoulder training in the morning. Also do regular Abs and Chest routines. Incorporate stretching after all moves are completed.  

• Brush your teeth and wash your face, creating the purest foundation for everything else. 

• Cover up red spots if necessary and use a color boosting foundation. Apply Lash Exact Mascara. Rub Polar Bear lotion on arms and elbows. Keep lips fresh all day. 

• Work 10:30 to 5. Wash hands often and avoid touching your face. See above for what not to eat at work. Go to Walgreen’s instead. (Look at MultiVs here too) 

After Work

• Have a high protein dinner at nanas so you are ready for training and the rest of the night. 

• Put on a facemask while reading or writing articles.  

• Shower and shave legs.  

• Use all appropriate beauty products including Vitamin E, Dove Firming and fake Tanning!  

• Be prepared for school in the morning and get to bed early.

Warm up

Start with simple rotations – but not stretches 20 Light Chest Presses 

10 Push Ups 20 Shoulder Presses with 5 lbs x 2 

20 Upright Rows with 5 lbs x 2 10 Push Ups 

  15 Reps of Side Laterals with 5 lbs 

Quickly move to 10 Reps with 8 lbs   

Heaviest Weight (Approx. 20 lbs): 2 or 3 Reps – Next Time: 17.5lbs with full form 15 lbs - Failure in 6 or 8 to 10 Reps – Next Time: 13.5lbs with proper form & slower 

Then pulse/hold it for a couple of seconds   

Finish off with 2 sets of 5 lb Front Raises (15 Reps) 2 Sets of 8 lb Shoulder Presses (12 to 15 Reps) 

  Stretch it out! A lot! 

Complete once every 6 or so days. Include more varied shoulder moves with a lighter weight in with other moves to make them multi-tasking and to keep other parts of the shoulder active. Do for 4 weeks, improvement should be seen. If not, find a new program. If your Delts are better, continue for another 2 weeks then take a break for a while and go back to the 12 to 15 Rep range.

<u />Woke up at around 7:30 and had milk with 24g added whey with a 100 calorie bagel with 22 carbs to start my day and fuel my work – out. Did the Glutes & Abs workout, mainly hit my hamstrings which were already a little tender from a recent set of deadlifts. I didn’t stretch on back day or leg day! I’ll learn from that next time! Found the work – out kind of slow even though I was using an 8lb dumbbell and it wasn’t really hitting my abs at all. I modified some of the moves slightly and will know what to do next time. I only did two sets.  Had a 24-gram Protein ‘shot’ with for Then it was off to work. I had half of a medium order of Hash Browns. ! I looked at the Nutrition information on the wall – A whooping calories! , I threw away the rest. Later I had a small coffee with 1% milk and Splenda for a little caffeine and slight protein Surprisingly, and I am very proud, I had soda today!! I wasn’t thinking about it so it didn’t even occur to me not to have it – I just didn’t. I had the coffee, so I wasn’t or thirsty. And Janet was working – She wouldn’t have let me had a drink while I was working drive-thru lunch. Hopefully I can . Tomorrow will be the big test – With a long shift and a break it will be tempting to eat the greasy, fast food they serve there. I’ll have to make my plan of action ahead of time! Maybe I’ll plan for a Snapple green tea, a bar and maybe something small and snack-like from Walgreen’s while I’m on my break.

Nana picked me up and we went to Natures Goodness in Middletown. They had a lot of free pamphlets in every aisle – a lot of information to read about. They also had a very good selection of organic and natural beauty products. The protein powder wasn’t mainstream looking but it is very nutritious and has low calories for the amount of protein. It came in single serve packets and I ordered a free sample in the mail and a second from the Internet. I definitely will go back. For lunch I had a Grilled Cheese with whole grain nut lovers bread with canola oil and low fat American cheese. In between lunch and dinner I had a bottle of propel natural berry fitness water. At dinner I had left over chop suey that my grandmother served, I had about 1 and ½ cups of it and 2 small pieces of whole-wheat artisan bread with canola butter. Should have been chicken =/At home I looked through a lot of articles on the muscle with attitude forums. Got some pretty good info. Read about Jamie Eason and she is definitely my new inspiration. If she can do all that in 2 years, then I can reach my goals quickly too. Still forgot to check out vita costs prices for biotin, a new multi for me, and some more natural beauty products. And to order a new batch of oxygen back issues and collectors issues.Things I cantighten up: Don’t pick at fries at work – they all add up. After work you feel oily, and the salt makes you bloated – Ew! Another thing you can do at work – discrete standing ab work. And when you cant be discrete, stay upbeat and moving around. Instead of just standing around, do calf raises, stand on your tip toes and balance on one leg – Its all better than nothing. I wish I picked up more of the brochures in the natural foods store. But I’ll be back! I didn’t start my gung-ho beauty regimen when I certainly could of. Tomorrow will be the official in-practice start of getting me to perfect. Also I forgot to take all of my pills this morning. I really need to get back on track with that in order to optimize my re-dedication.