cjk302’s BodyBlog

Still counting down to Las Vegas (paid my entrance fee yesterday so I’m REALLY going) but today’s post is about track, back to fitness tomorrow.  I have been eating clean this past week, with the exception of two debbie snacks on Friday) and noticing a change already in my midsection.  When I say clean, I mean smaller portions, a full gallon of water a day, at least 100 grams protein a day (I way 115), no carbs after 7pm, and little to no simple sugars.

This change in diet has improved my performance on the track.  The smaller percentage of carbohydrates makes me kind of tired through the multiple workouts but when it came time to compete today, I felt light and explosive off the board (I triple jump).  Hopefully, this pattern continues and I can set a new personal record this season.

If only everyday were as intense as yesterday (I probably couldn’t walk!! LOL)

Tuesday:

4×10 pull ups, wide grip

4×15 reverse grip seated rows superset with 4×15 poppers (hanging shoulder shrugs)

3×10 straight arm cable pulldowns

3×10 deadlift squat thrusts with dumbbells
3×15 cable deadlifts

10×30 ab exercises

1 hour break

Track practice:

3×5 plyometrics

15 standing triple jumps

10×100meters

…If I could have about 3 days a week like this, I’ll be ready for Olympia!!!

I am roughly 4 months out from the big show.  I will do a couple small shows starting in about 7 weeks to get ready.  This show in Las Vegas is going to cost so much money!!! Luckily, the fact that I am paying for the entry, flight, and hotel helps motivate me through those last few reps every workout!  Here’s what I ate today:

10am: 1/2 cup oatmeal with water and 1 CLA
1pm: 1 large sweet potato, 5 ounce baked skinless chicken breast (with bbq sauce) and 1 CLA

5pm: 1 shake (8 oz soymilk, 1 medium banana, 2 strawberries, 1 tablespoon natural peanut butter, 1 strawberry frozen fruit bar, 1 scoop vanilla 100% whey protein powder, and ice)

6:30pm: light weights - 3×12 roman chair, 3×10 leg raises, 3×8 bent over rows (65lbs), 3×15 dips, 3×15 decline situps, 3×15 lat pulldowns (60lbs), and 30 minutes elliptical (maintaining 65-75% max HR)

8pm: i will have a salad (1 cup romaine lettuce, 1/2 cup brocoli, 1/4 tomato, 1 can tuna, and 2 tbsp catalina dressing) and 1 CLA

11pm: i will have a plain vanilla protein shake with 6 oz soymilk and ice

So I have decided to compete in the women’s tri-fitness world challenge in las vegas and compete for my ifbb pro card in november.  On my way to the gym for some weight training and then to the track for track practice but I wanted to post some progress pics that i have been promising for some weeks now.  The first pic is where i started last year and the second is this years starting point:

So I have been watching footage from the arnold classic on bodybuilding.com… I know I can make it to that stage.  It was inspiring.  I started last wednesday with an extra 30 minutes of cardio everyday.

tuesday: 30 min eliptical

half mile warm up, sprint drills

3×5 (each leg) bounding up hill for 40m

2×100m, 2×80m, 2×60m, 4×50m

wednesday: half mile warm up, sprint drills

15xtriple jump plyometrics

10xlong jump plyometrics

5×200m

1×8 clean @90lbs

1×12 leg curl @45lbs

1×8 bench press @115lbs

2×25 sit-ups

1×25 push-ups

My hip flexors are on fire!!! I skipped cardio today, so I will do 45min tomorrow.  I meet with a dj tommorrow to get my music together so I can start working on my routine.  I am thinking of a reggae or salsa theme…