cjk302’s BodyBlog

I didn’t workout as diligently during the week of Christmas due to house guests and the subsequent lack of sleep.  I did some light things but nothing noteworthy.  Luckily I kept my holiday eating under control so I actually still lost a pound.  Sunday I had another full circuit workout like the last one I posted except I did 2 minutes on the versa climber each round instead of 4.  So it went

2 minutes versa climber

12 Deadlifts

12 Incline DB press

12 weighted back extensions

12 seated rows

12 box jumps

12 abdominal exercises

4 sets….

Its Tuesday and I hurt! I love it!

So clearly I lost all motivation to workout (today’s workout was HARD!)… I asked my friend to give me a reason to go to the gym and she says "go put your two piece on" …I immediately jumped up, ate breakfast and got to the gym! lol

4min versa climber 350ft-380ft-390ft-404ft-436ft

12 deadlift 60lbs-80-100-120-140

12 DB flyes 10lbs-12-15-15-15

12 BO flyes 10lbs-12-15-15-15

Triple threat 30

Total workout time: 52min

It felt like death and I was still sore from Wednesday’s workout through the 3rd round today.  But I made it and proved to myself that I’m in pretty good condition.  Chicago get ready!!!

Ab exercise (tuck ups) 20

My days go so much better when I workout…

I took yesterday off by accident because I had planned to do cardio and ended up training someone else instead but its all good…

Today:

Seated Row 10/90 - 8/100 - 6/125 - 8/115 - 10/105

superset with renegades 5 each arm with 10lb DBs after each set

Leg Press 12 - 10 -8 - 10 - 12 (200-275lbs)

superset with 10 box jumps after each set

Incline DB press 10/30 - 8/35 - 6/40 - 8/35 - 10/30

superset with 10 dips after each set

9 sets of 30 ab exercises

10min on the treadmill at 5.5mph

I have lots of work to do…

Conditioning stinks!  But I sorely need it right now more then anything so thats what I have been doing in addition to my heavy lifting for December.  It feels good to have a goal (i.e. a specific show) in sight to focus my training around.   Here’s a brief recap:

Friday 12/12:

30 minutes on the rower… That was my first time on that machine for cardio (this is what happens when your client is 30 minutes late and the elliptical and treadmill are taken)… It got my heart rate up and my back was def sore the next day so I might add this in sometimes.

Sunday 12/14:

20 minutes flexibility and skill work… my hip flexors were screaming when I woke up this morning

Today 12/15:

800m jog

seated row 12@ 90-100-110-115

Pushups 12

Leg press 12@ 190-215-240-260

Leg raises 12

(4 sets -including 800m jog- circuit style; adding weight each set)

triple threat (hamstring exercise) 10-10-10

crunches 15

(2 sets)

400m jog

Total workout time 44:45

I’m going to take progress pics today (and every other monday) so I can track my transformation from horrible off-seasonness to earning my pro card in Chicago!

So i finally came across the schedule for nationals next year and I’m sooooooo excited!  None of the dates conflict with one another!   Now the problem is choosing which show is best for me.  I KNOW I will be in Vegas again next July 9-12 with Women’s Tri Fitness but I don’t know which NPC show I want to do.  Jr Usa’s will be in Charleston May 23 and Jr Nationals will be in Chicago June 19-20.  Then there is Nationals Sept 18-19.  I am hoping to get my pro card at one of the first 2 because there is a IFBB show here in Florida that I would like to make my pro debut (Yes, I’m claiming it now.  I WILL EARN MY PRO CARD IN 2009)….

That being said I got extra excited after finding the dates so I started to do a little flexibility and skill practice.  I’m so winded!!! Weightlifting conditioning is so different then routine conditioning.  But its game time so lets get it!!!