Speak it, believe it, achieve it!

I watched the women compete in Fitness, Figure, and Bodybuilding. Amazing contests and deserving winners in each of the sport’s variations.

I’m floored that Iris Kyle wasn’t in the Bodybuilding finals, however.

Dayana must have been devastated being the bridesmaid AGAIN.

Yaxeni was in incredible condition with absolutely spot-on posing!

Is anyone else having trouble posting replies to blogs?

HA! I guess if I get NO replies that’ll be my answer? Er…

Perhaps I should be looking for similar blog entries. Maybe titled WTF? I CAN’T REPLY!!!!

FREE LIVE Webcast - Finals Tonight: 7:00 p.m. EST!

2008 Ms. International, Fitness & Figure Int’l pre-judging webcast is being broadcast NOW!

Check it out NOW!

Arnold Classic Schedule of Events

Edit: Dayana looked awesome, Iris may have actually dropped from her typical razor-sharp condition, and Yaxeni is looking INCREDIBLE! I’m going with Oriquen for the win.

Edit again: Dayana places second and Yaxeni takes the win! This is her fourth Ms. International title!

And Iris is NOT in the top six??? I’m not sure what happened there. I’m hoping it’s explained in the aftershow interviews and commentary. Holy crap.

So I believe I have a muscle pull in my back. Middle back somewhere. Dumbbell rows kill me and turning certain ways does a number on me, too, but this blog isn’t to continue wah, wah, wahing, no, it’s to offer a big smile for myself.

How?

Well, pulling dumbbells off the db rack aggravates my back and so I thought I’d give the Bodymasters pressing machine a shot after not having used it for several months.

Last thing I can find of that machine in my pen ‘n paper journal was the entry for October 24, 2007 when I did:

120 x 9, 7, and 4 reps

Fast forward four months and one back injury later and tonight I pressed:

50 x 8
80 x 8
100 x 10
120 x 10
140 x 8
160 x 10
180 x 8

I was, like, what? WHAT? Did they put in a new Bodymasters pressing machine? One that’s way easier than the old one? That’s sixty additional pounds and double the reps on that last set.

I frequently visit the BodySpace main page to check out what new blogs are available. You have GOT to check this out:

http://blog.bodybuilding.com/kem1139/2008/02/25/a-little-inspiration/

And after you’re done being inspired there, well, check out some of the other blogs displayed on the main page. Blogging is where it’s at. You’re sharing your success stories, thoughts, experiences…

Have you seen Pixi’s skydiving photos? Amazing.

http://blog.bodybuilding.com/pixiglittrpants

Simply freaking amazing.

And there’s MORE!

Check it out!

http://blog.bodybuilding.com/more.php?feature=Newest_Posts

Plus if you do blog then know that if you reply to other blogs it provides the perfect entry for others to visit and, in turn, reply to YOUR blog. Don’t be alone in this fearsome Internet wasteland. (Did I hear someone say dork?) Enjoy the camaraderie of Bangin’ BodySpace Bloggership! (I did, I DID hear someone say dork!)

Changing my routine to work around a muscle pull.

I’m currently using the following schedule of exercises:

Jay Cutler-designed Workout Program from his book CEO Muscle

Weight Training: Four-on/One-off

Day 1: Chest & Triceps
Exercise Sets Reps
Barbell bench presses 3×8-10
Incline barbell bench presses* 3×8-10
Flat bench dumbbell flyes 3×8-10
Close-grip bench presses 3×8-10
Lying cambered bar extensions 3×8-10
Straight bar cable pushdowns 3×8-10

*Every other workout, alternate incline barbell presses with incline dumbbell presses.

Day 2: Back and Biceps*
Exercise Sets Reps
Pulldowns 3×8-10
Seated cable rows 3×8-10
Dumbbell rows 3×8-10
Standing barbell curls 3×8-10
Alternating dumbbell curls** 3×8-10

*Since cable rows, one-arm db rows, and bent-overs work a lot of the biceps, you don’t need a lot of additional biceps work.
**Dumbbell curls can be done either standing or seated. Alternate from week to week between the two.

Day 3: Legs
Exercise Sets Reps
Leg extensions 3×8-10
Squats 4×8-10
Leg curls 3×8-10

Day 4: Shoulders, Traps, Abs, & Calves
Seated dumbbell overhead press 3×8-10
Seated dumbbell lateral raises 3×8-10
Bent-over rear lateral raises 3×8-10 (or)
Reverse peck-deck lateral raises 3×8-10
Barbell shrugs 5×8-10
Seated calf raises 3×8-12
Standing calf raises 3×8-12
Ab crunches on a bench 3×12-15
Hangling leg raises (knees bent) 3×12-15

For each bodypart, shoot for a total of 9 sets, 8 to 10 reps per set.

For the first exercise of each workout, do 2 additional warm-up sets of 12 to 15 reps using a lighter weight.

I pulled something in my back. I can do pulldowns and seated rows without pain, but dumbbell rows are killing me. Also squats, though I felt strong enough at four plates last workout (Feb. 19), my back was fragged and caused me to bail out on the second set of 225. I did 5 reps the first set and was holding some in reserve, but that second set? I was done.

I’m thinking of changing from the four-on/one-off thing, too. Will be looking at different splits.

Day 1 looks good. I don’t think I feel any pain from these exercises, but I may go higher reps or rather not go lower reps (4-5) to avoid straining to complete those reps (and strain my back).

Dumbbell rows are out.

Curls are some of my favorites as I have loooong biceps, but it seems like they’re somehow attached to my freaking back injury as I pick up those dumbbells or the bar for curling. Ouch! I will give machine curls a go next workout.

Leg extensions and leg curls are good, but the squatting is out. Leg press for a few weeks until my back heals a bit. A good bit!

The reverse peck-deck is out and shrugs are going to be abandoned as well. Again, maneuvering the bar and dumbbells causes some pain (or insult to my injury) and so I’m going to check out the machine presses instead. Let Bodymasters or Life Fitness serve as my spotter.

I can’t stand being out of the gym. I am atrophying as I type this. Picture Margaret Hamilton as the Wicked Witch of the West crying, "Ahhhhhhhhhhh!!! You cursed muscle pull! Look what you’ve done! I’m melting, melting!!! What a world, what a world!"

I ordered a copy of Dave Palumbo’s SMART course which is an online personal training course. The html states, “Topics Include: Advanced Nutrition, Fattening Foods in Disguise, Quick Recipe Ideas, Mass Gaining Diets, Fat-Loss Diets, Performance Supplements, Fat-burning Supplements, Healing Fatty Acids, Joint Repair Supplements, Anatomy, Physiology, Energy Systems in the Body, Cardiovascular Training, Lifting Accessories, Metabolic Disorders, and Dispelling Exercise Myths.”

My printer got a workout as I used about a half container of black ink printing just over 100 pages of his manual. My next task is to read the manual, complete the final exam, mail it to Palumbo, score a 70% (at least), and wait for my certificate in the mail.

Oooooh! A certificate!

I shouldn’t dismiss the piece of paper, but what’s essential to me is the information rather than the “diploma” from Dave.

It is a very cool deal, though. SMART offers continuing education credits toward ACE, AFTA, and ISSA certifications and at a relatively inexpensive price. It’s definitely a nice entry point to learn the fundamentals of fitness and nutrition.

BodySpacer Carlalton wrote a blog on racism. I replied and then thought, uh, that’s a lot of text there in my response. Anyway, here’s a lot of text here now. Yes, I’m recycling my reply as my own blog entry. I’m guilty. But not guilty of racism, I’d like to believe.

People hate because they’re unhappy or afraid sometimes, I believe. February is, of course, Black History month and - as an art teacher - we’re making posters to honor Black History, but more importantly to honor the students. I said that, yes, we respect the legends - MLKjr, Malcolm X, Harriet Tubman, et al., however let’s show respect and learn about the students, their classmates who, hey, are the FUTURE.

Anyway, the one child wrote as part of her poster, “I RESPECT BLACK HISTORY! I AM HISPANIC! AND I LIKE MYSELF”

That struck me. The fact the she said she likes herself. If more people genuinely liked who they are, I believe there’d be less dissatisfaction in life. People who are unhappy with themselves all too often look to blame others.

What’s the first thing you see when you look at others? Their physical appearance. Skin tone, hair style, clothing. It’s all surface. But that’s what some people latch onto. Unhappy with themselves and maybe they had a bad interaction with one Black person, or one Hispanic person, or one white person and then blanket ALL people of that race with their anger over the ONE interaction.

It’s sad, but it’s human nature. :(

I remind the kids of what Martin Luther King Jr. said. Dr. King wished that people would judge based on “the content of their character” or what’s in a person’s heart rather than on the color of their skin.

I’m an a#sh0le like anyone else and I get p!ssed at people, but it’s based on their actions and not on what they look like.

Good on you for being angry about racism. Everyone should be. No one should tolerate people hating for such a ridiculous reason as “you look different from me.”

Thanks for writing your blog.

How’s the training going?

BB.Com is the bomb in every regard. Customer contact, service, product availability, speed of delivery, quality, etc. I’m even in love with the box it’s shipped in. BODYBUILDING.COM all over the cardboard. Rockin’.

Just ordered two 12-packs of IDS New Whey Fruit Punch-flavored Liquid Protein 42, a Bodybuilding.com 20-ounce shaker bottle, and a 5-pound drum of Optimum 100% Whey Protein Cookies N’ Cream flavor.

The IDS product comes in a single-serving container that provides 42 grams of protein. The powdered whey offers 24 grams of protein per scoop. And the shaker bottle is one of the very best - if not the best - on the market. I mean, really, who likes shaking their protein drinks and having water or milk and the powder gush out of the so-called seal that the frigging lid is supposed to ensure?

Poll: Cookies N’ Cream flavor
LOVE IT
HATE IT
Never tried it

No, nothing to click. The poll is just "for pretty" or to start a conversation. I love their Cookies N’ Cream, but I think I’m in the minority from what I gathered reading a "best protein" thread somewhere in BodySpace’s forums.

So I escape the clutches of the flucoldplague thing that had me in its grip only to run face first into some kind of freaking back injury. My middle back, not my lower back or my neck, but my middle "How will I ever do my favorite dumbbell rows again?" back. It feels like a monster cramp on either side of my spine.

I visited the chiropractor and the second trip really seemed to improve things, but I’m not feeling so good. Great. My blogs are a continuing saga of sympathy seeking. BAH!

My second visit to the chiropractor came after, duh, my first visit to the chiro this week or last week. First time was for a minor pain in my back, same place. So the doc cracks or adjusts as necessary and I’m feeling better, but not healed. What do I do? Oh, only the sensible thing. I go to the gym and load up the barbell for squats.

Not a good idea. Anyway, my advice would be to totally heal before adding insult to injury. (Now I know where that saying comes from.) I did a set of 185 for 8 reps, 205 for another 8 reps, 225 for 5 reps, and then 225 for 4 when I had to stop.

I know I was strong enough to do 225 for 8 reps, but my back was screeeeeeamin’! Wound up really putting the kibosh on my middle back. Though I believe the chiropractor helped, I took off on Day 4 (delts, calves, and traps) and yesterday a.k.a. Day 1 (chest and triceps) to rest my weary bones (or whatever was hurrrrrting). I stayed inside, babied my back, surfed the web entirely too much, and generally enjoyed the snow day.

http://www.bodybuilding.com/fun/jessec14.htm

That’s a link to an article titled: Bodybuilding Sins That Cause Back Pain & Missed Workouts. It was written by Jesse Cannone and I’m going to check it out right now.

On the bright side, my weight was 190 lbs. and my pop gunz measured that sought after 15 inches. Yeah, I had to smash my forearm against my biceps to eke out the 15 on my left arm, but just to see that number on the tape measure did this skinny man’s heart a lot of good! And, hey, I’ve said it before I’m almost certain…

It’s all relative. If there weren’t any skinny (or, hey, fat for that matter) bodies around then the diesel folk would look ordinary. Jay Cutler, Ronnie Coleman, et al. would just be, “Oh, yeah, that guy.” instead of “Wow, look at that hyooog guy!” Gotta have that person to compare yourself to, right?

By way of example, I visited another BodySpacer’s profile recently. Not necessary to say who. And it’s not anyone who has ever visited my blogs or profile, but as I looked at his gallery I was thinking, “Dang, this guy is jacked!” But I turned the page (clicked to the next gallery page) BOOM, there’s a pic of him standing beside a pro bodybuilder.

The pic must have been taken at a contest because they’re both in posing trunks and the BodySpacer is wearing some competition color, but he suddenly looked 9 years old. “He’s not jacked at all. He’s a stick man!” In comparison to the pro, that is.

Anyway, all that to say this: I’m grateful for what I have and I’m looking forward to improving. Barring injury, no, in spite of injury!