cjk302’s BodyBlog

So I am feeling the pressure of my upcoming season opener (May 19) as well as the obstacle course and skills test this July.  Today I did some speed work as well as some routine work.  I am easing off the weights this week, because it is entirely to easy for me to put on size and I felt like I was getting to bulky.  So this is what I’ve done so far:

10 min jog

sprint drills

3×150m

3×100m

45 minute routine and skill work (and I still only have 1:15 seconds of choreography done!!!)

If I can tear myself from the internet and do some studying for finals then I can make it back to the gym tonight for cardio, abs, and posing work… But facebook, myspace, bodyspace, and modelmayhem are all so addictive

Sooooo, 2 minutes is an eternity when you are tumbling, doing strength moves, dancing, and showing flexibility.  I am about 1min and 20sec into my routine and I’m about to pass out!!!  I will definately be working on it or some other form of anaerobic endurance daily from now until showtime.  But overall, its coming along well.  I’m excited.

Leg day:

Superset- 4x walking lunges (10 each leg) w/ hack squats (10@2 plates)

Superset- 3x leg extensions (drop set, 10@110 then 12@40 single leg) w/ more walking lunges (10 each leg)

step ups 4×15

manual leg curls 4×15

Goal for tomorrow: walk!! I feel great tho! I am excited about training and about to graduate in 12 days!!

Didn’t feel the greatest when I woke up this morning… But I know I’m making progress because I went to workout anyway.

I think as of today I look about 2 weeks away from where I was for my last show (I have 4 weeks until my first show of the year).  This would normally make me happy because it means I could be a little more relaxed on my diet but I am 10-13 lbs heavier than what I was at my last show!!! My coach says it doesn’t matter how much I weigh as long as I look good but I think I am to big and bulky I’m going to go lighter weights and more cardio…

Today’s workout:

Superset-shoulder press (3×10 @ 65lbs) with front quarter shoulder raises (3×20 @10 lbs dumbbells)

lateral raises 3×10 @ 12lbs dumbbells

shoulder shrugs 3×20 @ 35lbs dumbbells

lying rear delt pulses 3×20 @ 8lbs dumbells

seated rear delt rope pulls 3×10 @ 60lbs

full range lateral raises 3×10 @ 8lbs dumbells

stepper 45 minutes

I will do 30-45 minutes of strength and flexibility move training in about an hour from now (gotta eat and study for a minute)…

So I realized how much this competition is costing me and I decided that for as much money as I’m shelling out (that I don’t have) I might as well win

Today I stepped it up again:

45 minutes treadmill ~2.8-3.2mph and 8% incline

Superset 3×10: bent over rows and shoulder shrugs @100lbs

lat pulldowns 3×10 @ 90lbs

wide grip pull ups 4×6

reverse grip seated row 3×10 @90lbs

back extensions 4×20

10 minute jog

sprint drills

12×40m sprints with pushups or sit-ups in between (10 reps)

stretching

Lets see what i feel like tomorrow

My diet is slipping.  Not slipping in a sense that I am cheating on my meals, but slipping as in I am not eating consistent.  I need to go to the grocery store and stock up on chicken breast, green vegetables, nuts, eggs, and rice but can’t afford everything I need right now.   So my meals aren’t as balanced as they could be right now.  But that just means I have to train twice as hard at the  gym right…

Today:

Giant set 3×10 - leg curls (75 lbs), deadlifts (30 lbs dumbbells), and walking lunges

squats 4×20 @ 135lbs

stationary step ups 3×15 each leg with 12 lbs dumbbells

super set 3×10: leg extensions (90lbs) and squat jumps

20 minutes stepper

2nd post for the day… Wasn’t going to workout today but I had some things upset me and I needed to relieve some tension:

3×20 walking lunges with 20lb dumbells

-1 set straight, 1 crossover, 1 stepping out to each side

3×30 each leg mountain climbers

1×10 squat thrust (knees started hurting so i stopped)

2×15 bench press with 85lbs

-2×20 leg raises in between

3×20 roman chair leg raises

3×15 back extensions

20 minutes elliptical

…going running in the morning

So I have been doing great on the diet part and I have lost 3 lbs so I’m bouncing between 115-117…  This is good considering I was hovering around 120 last month …So my two main goals right now is to get down around 110 for my first show of the year in May and to finish my routine.

Though my weight hasn’t changed in the last week my coach/training partner has been telling me that I look lean.  I was happy
initially, but now I wonder if I am gaining muscle.  I am 4-10 at 116lbs.  I don’t need anymore muscle!  I just want to be lean with the ones I have.

I am finished with track and field as a college athlete *pause and reflect* so now I really have to get motivated to keep up the circuit style training and speed endurance.  I am anxious to see how these next 2-3 months go with no more track practice.

So I started working on my routine yesterday… Wow, thats the longest 2 minutes of my life.  Needless to say I have lots of work to go.  But I’m motivated.

Today’s workout: Back

3×15 seated rows @60 lbs

3×15  two hand rows on pulley @ 70 lbs

3×10 bent over pulldowns @ 60 lbs

4×15 squat-thrust deadlifts w/ 15lb dumbells

3×15 bent over rows w/ 30lb dumbells

Easy day today…