Carolyn's bodybuilding adventure http://blog.bodybuilding.com/carolynduerr My Awesome Bodybuilding.com BodyBlog Thu, 02 Apr 2009 10:18:55 +0000 http://wordpress.org/?v=0.32 en Week 1 of High Intensity Training…. http://blog.bodybuilding.com/carolynduerr/2009/04/02/week-1-of-high-intensity-training/ http://blog.bodybuilding.com/carolynduerr/2009/04/02/week-1-of-high-intensity-training/#comments Thu, 02 Apr 2009 15:18:55 +0000 carolynduerr Training http://blog.bodybuilding.com/carolynduerr/2009/04/02/week-1-of-high-intensity-training/ 100_04512.jpgOkay, the week got off to a bit of a slow start with this new program.  I found it a little bit difficult to get into a one set rep to failure mindset, so I did not really put the heaviest weight I could lift up.  By the 3rd and 4th workout, I was able to increase the weight and finally found I was getting that burn I am use to.  Actually was able to take my hack squat up to 410#!  It was a good first week, and I am looking forward to the next 5.  I am interested in seeing how the change in programs will change my body.  The heavy duty to failure program seemed to really lean me out, and reduce bodyfat! I am hoping to build some lean muscle and gain some strength! 

]]> http://blog.bodybuilding.com/carolynduerr/2009/04/02/week-1-of-high-intensity-training/feed/ one year later…… http://blog.bodybuilding.com/carolynduerr/2009/03/22/one-year-later/ http://blog.bodybuilding.com/carolynduerr/2009/03/22/one-year-later/#comments Sun, 22 Mar 2009 17:42:56 +0000 carolynduerr Training http://blog.bodybuilding.com/carolynduerr/2009/03/22/one-year-later/ march09progressmarch08sidetush2009100_0167.JPGmarch 2009 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…

]]> http://blog.bodybuilding.com/carolynduerr/2009/03/22/one-year-later/feed/ Final week of Heavy duty to failure…..some thoughts http://blog.bodybuilding.com/carolynduerr/2009/03/21/final-week-of-heavy-duty-to-failuresome-thoughts/ http://blog.bodybuilding.com/carolynduerr/2009/03/21/final-week-of-heavy-duty-to-failuresome-thoughts/#comments Sat, 21 Mar 2009 19:25:24 +0000 carolynduerr Training http://blog.bodybuilding.com/carolynduerr/2009/03/21/final-week-of-heavy-duty-to-failuresome-thoughts/ 100_0480.jpgSo 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?

]]> http://blog.bodybuilding.com/carolynduerr/2009/03/21/final-week-of-heavy-duty-to-failuresome-thoughts/feed/ Week 5 of heavy duty to failure…….. http://blog.bodybuilding.com/carolynduerr/2009/03/14/week-5-of-heavy-duty-to-failure/ http://blog.bodybuilding.com/carolynduerr/2009/03/14/week-5-of-heavy-duty-to-failure/#comments Sat, 14 Mar 2009 16:15:57 +0000 carolynduerr Training http://blog.bodybuilding.com/carolynduerr/1969/12/31// ccred bikini.jpg 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…….

]]> http://blog.bodybuilding.com/carolynduerr/2009/03/14/week-5-of-heavy-duty-to-failure/feed/ Arm challenge…..BOO! http://blog.bodybuilding.com/carolynduerr/2009/03/12/arm-challengeboo/ http://blog.bodybuilding.com/carolynduerr/2009/03/12/arm-challengeboo/#comments Fri, 13 Mar 2009 04:56:03 +0000 carolynduerr Training http://blog.bodybuilding.com/carolynduerr/1969/12/31// 121212121212Tough guy, So how do you like them gunz!!!  now you better show me yours!!!

]]> http://blog.bodybuilding.com/carolynduerr/2009/03/12/arm-challengeboo/feed/ Thoughts on week 4 and starting week 5 of heavy duty to failure… http://blog.bodybuilding.com/carolynduerr/2009/03/08/thoughts-on-week-4-and-starting-week-5-of-heavy-duty-to-failure/ http://blog.bodybuilding.com/carolynduerr/2009/03/08/thoughts-on-week-4-and-starting-week-5-of-heavy-duty-to-failure/#comments Sun, 08 Mar 2009 19:37:35 +0000 carolynduerr Training http://blog.bodybuilding.com/carolynduerr/2009/03/08/thoughts-on-week-4-and-starting-week-5-of-heavy-duty-to-failure/ 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!

]]> http://blog.bodybuilding.com/carolynduerr/2009/03/08/thoughts-on-week-4-and-starting-week-5-of-heavy-duty-to-failure/feed/ starting week 4 of heavy duty to failure…………. http://blog.bodybuilding.com/carolynduerr/2009/03/01/starting-week-4-of-heavy-duty-to-failure/ http://blog.bodybuilding.com/carolynduerr/2009/03/01/starting-week-4-of-heavy-duty-to-failure/#comments Sun, 01 Mar 2009 17:49:12 +0000 carolynduerr Training http://blog.bodybuilding.com/carolynduerr/2009/03/01/starting-week-4-of-heavy-duty-to-failure/ 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…..

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]]> http://blog.bodybuilding.com/carolynduerr/2009/03/01/starting-week-4-of-heavy-duty-to-failure/feed/ 3 weeks into “heavy duty to failure” work outs http://blog.bodybuilding.com/carolynduerr/2009/02/22/3-weeks-into-heavy-duty-to-failure-work-outs/ http://blog.bodybuilding.com/carolynduerr/2009/02/22/3-weeks-into-heavy-duty-to-failure-work-outs/#comments Sun, 22 Feb 2009 20:35:52 +0000 carolynduerr Training http://blog.bodybuilding.com/carolynduerr/2009/02/22/3-weeks-into-heavy-duty-to-failure-work-outs/ Started week 3 workouts for heavy duty to failure….did shoulders and back today!  I feel myself getting much stronger and I have been able to increase my weight on the last set.  I also feel my endurance has improved because I feel pretty good afterwards…not dying! LOL!  I find I can push myself alot harder and that the muscle-mind connection has improved greatly..I am able to visualize the muscle that I am working much better and get a good contraction during the 2 warmup sets…In addition to changing to 6 weeks of heavy duty to failure, I have also switched up the elliptical for the recumbant bike…been doing hill profiles on level 10 for 15 minutes during my lunch break.  I feel this works the upper thigh/quad and adductor a bit more then the elliptical.  I have been doing 4 cardio work outs per week.  Keeping it to under 15 minutes, so that my body will stay in fat burning rather than fat storing mode!  Seems to be working, when I took my stats yesterday, I was pleased to have knocked a 1/4 " off my upper thigh and my waist.  This week I will continue to eat clean (stay away from the pecans and cashews that I love at work!), continue with 4 cardios and my heavy duty to failure work outs!  Overall, I feel stronger and leaner!

]]> http://blog.bodybuilding.com/carolynduerr/2009/02/22/3-weeks-into-heavy-duty-to-failure-work-outs/feed/ Blog Entry http://blog.bodybuilding.com/carolynduerr/2009/02/21/6966752/ http://blog.bodybuilding.com/carolynduerr/2009/02/21/6966752/#comments Sat, 21 Feb 2009 19:31:45 +0000 carolynduerr Training http://blog.bodybuilding.com/carolynduerr/2009/02/21/6966752/ http://blog.bodybuilding.com/carolynduerr/2009/02/21/6966752/feed/ More heavy duty to failure…continued! http://blog.bodybuilding.com/carolynduerr/2009/02/21/more-heavy-duty-to-failurecontinued/ http://blog.bodybuilding.com/carolynduerr/2009/02/21/more-heavy-duty-to-failurecontinued/#comments Sat, 21 Feb 2009 19:31:18 +0000 carolynduerr Training http://blog.bodybuilding.com/carolynduerr/2009/02/21/more-heavy-duty-to-failurecontinued/ ….okay the saga continues….I was happy when I took my bodyfat, especially in my upper quad/thigh area.  This area has always been a "trouble"spot for me.  I attribute it to the years I rode horses 365 days a year since I was 10 years old.  seems like I just built up the adductors.  Usually my procedure is to measure 3 x’s and then take the average…so I went down to 10.5%…..and my thigh actually came down .25!  I am liking this heavy duty to failure!  I have been able to increase my weights each session!  whoo-hooo, I like that!

Today I did legs…I read a great tip on the "figure athlete" website…they said if you perform some jumps, jumping jacks, etc…before doing squats, you will actually be able to work the muscle better.  I tried it this morning and it seemed to work well…was able to really get that mind-muscle connection! 

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