Carolyn’s bodybuilding adventure

Well, I can see that I have made some changes in my body the past year…I think the biggest thing was understanding diet and portion control.  Also the recent change in the lifting program made a dramatic difference with growth and muscular development.  Lets see what the next year brings…

So this is the final week of heavy duty to failure…I have learned alot from this program.  Firstly, it really tested me and taught me exactly how much weight I was capable of moving.  I always feel it is important to stretch oneself, both mentally and physically, so this program broke me out of a lifting rut, but it also made me think as well.  Secondly, I can not believe the strength increases that I have seen…I hit a personal record on the hack squat at 350#.  I still have a bit of work with upper body strength, but I impressed myself by doing 25# tricep kick backs…gone on the days when I use to pick up the little girl weights, LOL!   I was able to see some muscle really develop, especially deltoids, triceps and biceps….my arms have always been small, so to see that muscle start to show up really makes me happy.  I actually cut down the cardio during the past 6 weeks.  Only doing the pro2 3 x week on hill setting for 15 minutes at a mod to max rate…usually do my school reading on there during lunch.  The weight workouts really were so intense, I don’t think I needed too much more cardio!  Big change in diet too!  thanks to my friend mary, I was able to rethink the portion control..alright I always eat clean, just not always watching those portion sizes.  I also cut down on the fruit, a little bit.  One of the reasons why I would be hesitant about trying shows/competitions is the cutting at the end….while I know that I could do it…I am not sure if I really want to put my body through the stress of that.  All the credit goes out to the girls/guys who can do that and take their body to that level…true athletes…

so what is next….high intensity electryfying workout…sounds like fun, doesn’t it?

So week 5 of heavy duty to failure is completed…I have learned alot from this program….

1.  Following a program:  I think that having a written program has been very beneficial for me.  I think I saw better results,then just going and half-a$$ed lifting weights 3-4 times per week…you pretty much get half-a$$ed results.  With an actual written plan, it keeps you on track and allows you to identify your strengths and weaknesses.  It is very motivating to see that your actually increasing your weights and getting stronger!

2.  Diet, Diet, Diet!  did I mention Diet!  Probably the most important thing….eating clean and following portion sizes!  I was not seeing the great results I wanted until I really changed things up with my diet….I always ate “clean”, but I did not always think about portion sizes…I am now eating 90% clean and following a stricter portion size….it seems to be working for me!

3.  Utilize the workout tracker on this site…It is awesome!  It really has proved to be one of my favortie toos!  I get pretty motivated to watch my lifting stats improve…I am a person who really looks at objecitve measures to quantify their results, so the use of this tool has been very beneficial to my motivation.  it can be tiresome sometimes to put all the info in it, but I think it more than pays you back with visual feedback!

4.  Planning……very important to know what your goals are and devise a plan on how to get there..I am taking a business management course for my PP-DPT…and they have a saying in business….fail to plan and plan to fail!

two great websites I have found very helpful….rippedabs.net (free info on getting that 6 pack and dietary tips) and figureathlete.com….really great site geared towards women…

a shout out for a member on this site…momsinthongs…she won amatuer figure at the Arnold!  if you have not seen her site, take a look at her awesome profile.  I think that she has the ideal physique! 

well, ready to roll out week 6…….

Tough guy, So how do you like them gunz!!!  now you better show me yours!!!

So week 4 went really well….I have really gone up in my weights since I began this program..I have also started to some really good development in  my shoulders.  My shoulders have always been kind of small.  I really have noticed a difference between  january progress pics and now.  My favorite thing to train with this program is biceps and triceps, which in the past was not a favorite training day.  I have learned with this program how to really connect and contract the muscle I am working.  I continue to do cardio 3 x week on the pro II recumbant bike, doing hill settings on level 5 to 10 for 15 minutes.  I am also hiking with my dogs as the weather permits.  My diet has consitently been 90% clean…yes, I am managing to keep away from the cashews and pecans….

So I am looking forward to week 5…this program runs for 6 weeks.  I am planning on doing a high intensity training program for 6 weeks after I am done with this one.  I found a great workout on the article site…High Intensity Training…electrifying hardcore workout!  One set of 12 different exercises…all to failure! 

I also began my post professional doctorate program, so I have been pretty busy reading and studying…so far it has been good!

So I completed my third week of heavy duty to failure workouts yesterday with my 3 rd leg workout.  What I have found this week, despite fighting off a head cold, was that I was able to increase my weight and reps on the final and heavy set.  Increased leg extensions to 150#, hack squats are up to 300#x12 reps, legcurls to 70#x7, stiff leg deadlifts at 70×20 reps.  If I keep this up I will have to go get more olympic plates….not a bad problem to have!

I have done research lately that makes me rethink cardio….along with my own personal experience with increased cardio and other womens experience with it as well, what I have found is that the more I do of it, the less I seem to be able to burn fat.  I read some very interesting articles on "figure athlete", a great site geared towards woman, which really made me rethink the cardio I was doing.  From what I have found, The longer duration of cardio tends to put your body in a fat sparring mode…almost like it was going to have to go a long time without getting rest.  The body tends to want to spare the fat and burn the muscle for fuel….this is exactly what I was finding.  In addition, I had a slight cold this week, so I cut my cardio down to 3 x week for 15 minutes each session.  I am still doing the recumbant bike on hill profile because I find it works the upper thigh area more then my elliptical.  Plus, it is good training for the spring when I will return to my trail/road biking.

The changes I have seen since starting this new program:  reduced bodyfat, increased muscular development, more definition in my glute-hamstrings, increased quad development.  I feel stronger everytime I go to lift and my endurance has definitely improved.  My diet during this time has been really clean….I have not had more than 2 cheat meals in 3 weeks. 

well, I am off to begin week 4…..

<em />