cjk302’s BodyBlog

I think my upper body is too big (I know, how many females do you hear say that?!)… but i had on a tank top and shorts yesterday and thougt "man, my lats are huge!" I don’t think I am very balanced.  As soon as I get a working digital camera I will post pics for your critique.  until then, i’m only doing legs with the minimal amount of upper body as possible.

I’ve been better the last 2 dayz (I was in a little pouting slump).  Had a good chest workout on wednesday (with plenty of cardio), a cardio session on thursday, and 2 cardio sessions with a leg workout on friday.  I taught my boot camp class this morning and since I hadn’t worked arms and shoulders much this week I made it the focus of this morning’s class.  Don’t know what exactly I did to my abs this week but they have been KILLING me these last 2-3 days.  I hope that means I will see all 6 members of my abdominal section when I step on stage   …cardio and routine work later today when i get off work

Didn’t do any cardio tuesday and I only did one session on wednesday so i made myself get up this morning and go.  I only did 40 minutes …I’ve looked at my diet and decided that I would add 50g of carbs on intense workout dayz and 25g on lighter dayz because operating off less than 60g a day has left me unable to function… I will probably have to take a nap after work before I workout again

6pm - I still don’t feel like working out, although I did not take a nap like I planned to.  If I lay down now, its a wrap for the evening… All I had planned for tonight is cardio, I feel so blaahh

I mean none, zero, nada!  I am tired but not sleepy (translation - miserable).  I haven’t had a good days worth of complex carbs in over a 10 days now.  I am almost positive i could eat a whole box of oatmeal right now (without even cooking it!)… I am really leaning out well and noticing a difference (although small) in my waist.  So i guess its working but i don’t know how i am going to workout tonight.  btw, i am switching my training to after 6pm since southern states starts at 7pm…

I’m still mad as possible that my waistline does not appear to be decreasing but overall I am happy with my contest prep.  Here is what I did the last two days:

Sunday -

5am: 50 minutes treadmill (8.5-9.0% incline 3-3.5mph)

40 minutes break (tilapia and brocoli for meal 1 and 15 minutes in tanning bed)

Weights: 15-30sec between sets 30-60sec between exercises

leg press x 20 then db squat thrust x 15

single leg press x 20 then db squat thrust x 15

repeat

leg extension x 15 then lunges x 10each leg

repeat x3

leg curls x 12 then mountain climbers x 30each leg

repeat x3

ab strength and pedestal circuit x 2

Monday -

morning:

giant set- deadlift (10-8-6) w/ stability ball pushups (10) then oblique twists on pulley (10)  x 3sets

giant set- bench press (10-10-6) w/ one arm rows resistance band (10) then stability ball skiing x 3sets
giant set- one arm rows pulley (10) w/ lateral lunges (10each leg) then abs (jack knifex10) x 3sets

afternoon:

10 min stepper

30 min fitness routine

60 min stepper

I need a nap!

Whether you are competing, spectating (which according to spell check is not a word , or running a booth leave me a comment.  I want to meet as many of you as possible that weekend (July 13).

Whether you are competing, spectating (which according to spell check is not a word , or running a booth leave me a comment.  I want to meet as many of you as possible that weekend (July 13).

By the way, I am officially addicted to training.  I couldn’t sleep at 4am this morning so I thought to myself, I said "Self, why lay here for another 2 hours before getting up and going to the gym?" Then self said "you know cici, you’re right.  lets go to the gym now."  So we got up and did 60 minutes on level 7 (I usually do 4 or 5 when I go that long) on the hardest random setting I could find.  Headed to the track in a few…

Its been a week since I lifted (I’ve been doing cardio, calisthenics, and plyos) and don’t get me wrong, I have had some great workouts but I just don’t feel like my day is complete without lifting something.  I didn’t do any measures, but it doesn’t appear that I have lost any muscle mass and I’m still losing weight (body fat).  I think I am going to add weights back starting this saturday.  I will continue with my workout program and just add a total body workout on monday, wednesday, and friday (multijoints, major musclegroups) with a leg day on tuesday.

If you have been keeping up then you know I will not be picking up another weight before southern states in 24 days.  I had all intentions of getting up at 6am having my morning protein shake and going to the track.  However, for some reason I could not sleep last night.  I’m talking WIDE awake until 3am.  Needless to say at 6am, I didn’t move.  Instead I got up at 7, had my shake and went to train my 8am client.  Then I went to the track.  It rained last night so it wasn’t to bad at 9:30 (but still hotter than it would have been at 6am!).

Total workout: 62 minutes

22 minutes warm-up: 10 minutes jogging, 12 minutes stretching and sprint drills

40 minutes bleachers: 5×21 steps plus one lap equals one set.  I did 6.  I was supposed to do 8 but I punked out.

Bleachers are REALLY hard to do when you are running them by yourself!  But overall it wasn’t too bad.  I will do a general strength circuit when I go to the gym tonight and then some cardio.

So I felt like going out this afternoon to eat.  I made a substitution for my meal 5.

As written: 7 oz fish of my choice and 1 cup brocoli

What I had instead: Honey-Pecan Salmon Salad from Carrino’s
A marinated grilled fillet of salmon with a honey-pecan crust over chopped romaine, tossed with sun-dried tomatoes, roma tomatoes, red onions and a tangy lemon caper vinaigrette

I had the vinaigrette on the side.  As for the extra calories from the pecans, I figured I would just skip the peanut butter in my meal 6 protein shake.

Was that a fair exchange or am I kidding myself to think that I can go out to eat 4 weeks from my show?

4 weeks out from Southern States and I’m trying something completely different for this show.  I will change this in the 4 weeks prior to the Dexter Jackson Classic and see which gives me better results so I know what to do for nationals in November.

Sunday:
60 min cardio before meal 1
fitness routine work
General Strength Circuit* x 4
30 min cardio

Monday:
8 x bleachers (sprint up, jog to next stairs, sprint up. One full side of the stadium equals 1 rep)
Ab fitness** x 2
60 min cardio

Tuesday:
45 min cardio before meal 1
Endurance Bounding*** x 2
Sprints: (5×20m, 4×30m, 3×40m and 2×50) x 2
30 min cardio

Wednesday:
60 min cardio before meal 1
fitness routine work (emphasis on flexibility)
General Strength Circuit* x 4
30 min cardio

Thursday (active rest day):
40 min cardio before meal 1
Ab Strength  x 3

Friday:
Endurance Bounding*** x 3 OR plyo 2****
Interval Training (10 min jog, 60 sec run-60 sec jog x 5, 10 min jog)
45 min cardio

Saturday (active rest day):
60 min boot camp/aerobics class
Fitness routine work (emphasis on strength)

* General Strength Circuit = 10 exercises out of:
prisoner squats, v-situps, push ups, back hypers with twist, rocket jumps, rocky’s, wrestler’s bridge, crunch, pelvic raises, decline push ups, single leg squats, prone single leg hip ext., good mornings, lunge walk, or push up toe walk
(10 reps each)

** Ab fitness = 10 reps each
straight leg side crunch (both sides)
bent knee side crunch (both sides)
butterfly curl up with alternating twist
crunches
leg raises
cycling
sit-ups
toe touches

*** Endurance bounding = 20-40m of:
stride easy
alternating leg, single arm
alternating leg, double arm
alternating leg toe bounces
single leg low cycle

**** plyo 2 =
Standing long jump x 10
standing triple jump x 10
LLL and RRR x 5
LLRR and RRLL x 5

I’m always open for suggestions!