dvsness, dedication and desire

Off days still suck.   

On the bright side, I came home from the salon (yes, I’m a blonde now ) discover that I was picked as a competitor for the bb.com transformation contest!  I am really excited to have landed this spot as it will be an excellent opportunity for me to gain visibility within the bodyblog and bodyspace community.  I am already quite visible on the forums, but since I don’t post risque profile pics or change my avy every day to garner more views, many of those who don’t post frequently on the forum have no knowledge of me.  Kudos to Rich (bbcom_developer) for introducing some guidelines to try to reduce the sleaze factor of bodyspace.

For those of you who don’t post on the forums and only hang out over here, please become more active.  There is much we can all teach and learn, particularly in the nutrition and supplement section.  Get to posting!

Have I mentioned how much I love dieting?  Perhaps I’m a bit maniacal, but I enjoy a serious cut.  True caloric defecit while training and maintaining muscle is what seperates the dedicated form the rest of the pack.  Though I have yet to really ramp down my intake severely, I know what’s to come and I’m stoked.

Meal 1
7am

• green mag 
• oats
• whey
• banana
• multi
• e-bol

cal - 324 pro - 26 car - 46 fat - 4 fib - 7

Meal 2
11am

• tuna
• brown rice
• light mayo

cal - 318 pro - 24 car - 24 fat - 14 fib - 2

Meal 3
3pm

• apple
• chicken breast
• low carb bread
• e-bol

cal - 391 pro - 44 car - 38 fat - 7 fib - 9

Meal 4
7pm

• pro carnisine 
• chicken breast
• veggies
• olive oil

cal - 404 pro - 47 car - 18 fat - 16 fib - 6

Meal 5
11pm

• sustain
• e-bol
• pro carnisine

cal - 105 pro - 20 car - 4 fat - 1 fib - 2

Totals:

cal - 1542 pro - 161 car - 130 fat - 42 fib - 26

I love the new gym!  It’s clean, everything is put away perfectly, and there’s a hyperextension!  Yay!

Wide Grip Lat Pull
60×12, 60×12, 70×10

Hammer Strength Seated Row
25 plate each side x 12, 30×12, 35×12

Rev Grip BB Row
60×12, 60×15, 65×12

DB Row
35×10+10, 35×10+10, 35×12+12

Hyperextension + 10 lb Plate
15, 15

The cut is on!!    It seems like I have been waiting forever for this day.  I am posting the foods I’m eating and the macros, but not the measurements.

Meal 1
7am

• oats
• whey
• banana
• green mag
• e-bol
• multi

cal - 483 pro - 31 car - 74 fat - 7 fib - 14

Meal 2
11am

• apple
• chicken breast
• brown rice

cal - 472 pro - 35 car - 75 fat - 4 fib - 9

Meal 3
3pm

• tuna
• brown rice
• light mayo
• e-bol

cal - 423 pro - 25 car - 47 fat - 15 fib - 4

Meal 4
7pm

• pro carnisine
• chicken breast
• steamed veggies
• sweet potato

cal - 630 pro - 51 car - 102 fat - 2 fib - 18

Meal 5
11pm

• sustain
• e-bol
• pro carnisine

cal - 105 pro - 20 car - 4 fat - 1 fib - 2

Totals:

cal - 2113 pro - 161 car - 302 fat - 29 fib - 47

Before we go into this morning’s workout, I have some great news; I joined a new gym!!!    Gone are the days of searching in vain for 2 dumbbells of the same weight.  Gone are the days of having to strip every bar before I use it.  Tomorrow is the first day that I get to finally train without the distraction of broken equipment and unprofessional staff.  I really can’t afford this switch financially, but I can’t afford to stay at my old gym mentally.  At least I’m cutting now so my grocery bill will be less.

—————————————-

 Watermelon Xtend sipped throughout workout

Machine Military Press
50×8, 50×8, 50×10

Machine Lateral Raise
30×10, 40×8, 40×10

Rev Pec Dec
45×12, 60×8, 60×8

Leaning DB Lateral (palms down)
15×10+10, 15×10+10

Leaning DB Lateral (palms back)
15×10+10, 15×10+10

Cable Lateral, Rear Delt Specific
20×8+8

Dip Position Leg Raise
20, 20

I am uber confident lately.  My delts are definitely showing progress and it’s cut time.  There are contests galore to look forward to - I’m a judge for ThermoLife’s and clearly the anticipated winner of the bb.com and Designer Supps competitions. 

Blue Raspberry Superpump 250 taken before, Watermelon Xtend sipped during.

Flat DB Press
25sx15, 25sx12, 25sx15 *superset*

Flat DB Fly
15sx15, 15sx15, 15sx12

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Flat BB Press
75×15, 75×15, 75×15 *superset*

Low Pulley Cable Fly
30 each side x13, 20×18, 20×15

————————–

Incline BB Press
75×8, drop 55×8, drop 45×8
75×8, drop 55×8, drop 45×10

At the completion of the dropsets, i could feel the heat coming off my chest.  High rep work can be exhausting and fulfilling simulaneously.  I’m curious to see how my strength holds up with the restricted calories to come.

I love my city.  New York has some of the most wonderful and varied people, entertainment and cuisines.  Yes, I know the subways don’t smell so great in the summer and I know we natives have a reputation for rudeness (unfounded if you ask me), but I’ve lived in other cities and I always return here; it just feels more real.

The holiday season ruins my city every year, though.  Unfortunately, I work in midtown Manhattan, tourist central.  Once the tree at Rockerfeller Center goes up and the Radio City Spectacular kicks off, my life is hell!  Is it that hard for these damn red state tourists in their flipping holiday sweaters to realize that people do actually (gasp!) live and work here?  I am sick and tired of these tools getting off their damn charter buses just to stare blankly up at some skyscrapers as if anticipating a building will do tricks.  MOVE!  I’ve been trapped in an office all day and have a subway to catch - and you’re all in my way!

I know I’m not the most patient person, but lately i seriously have pedestrian rage. 

My delts are beautifully, wonderfully, excitingly sore.  It’s the feeling of growth! 

Watermelon Xtend was sipped throughout workout.

EZ Bar Skullcrushers
45×12, 45×12, 45×12 *superset*

EZ Bar Curls
45×12, 45×12, 45×12

————————

Lying Tricep DB Kickbacks
15sx12, 15sx15, 15sx15 *superset*

DB Curls
15sx12, 15sx15, 15sx15

—————————-

Cable Pushdowns
70×15, 80×15, 60×30 *superset*

Cable Curls
60×15, 70×12, 50×30

————————-

Decline Crunch +10 lb plate
25

Hanging Leg Raise
10, 10

My booty is super sore from yesterday’s workout, so of course I decided that giant sets for delts would be appropriate.  All I want for Christmas are some delts and to be in the bb.com transformation contest, truly! 

I took some Superpump 250 before and Xtend during this workout.

Giant Set

Standing Bent Over Rear Delt DB Raises (head on bench)
15sx12, 15sx12, 15sx15 *superset*

1/2 Rep DB Side Laterals
25sx12, 25sx12, 25sx15 *superset*

Cable Laterals, Rear Delt Specific
20×12+12, 20×12+12, 20×15+15 *superset*

Cable Laterals, Med Delt Specific
20×10+10, 20×10+10, 20×10+10 *superset*

Cable Front Raise (back to stack, cable btwn legs)
40×15, 40×15, 40×15

————————————–

Seated DB Press
20sx12, 20sx12, 20sx15

———————————–

Giant Set

Seated Calve Raise
70×20, 70×20, 70×20 *superset*

BW Flat Calve Raises
25, 25, 30 *superset*

Single Leg BW Full Range Calve Raise
12+12, 15+15, 20+20 *superset*

BW Full Range Calve Raise
20, 20, 25

Those calves were BURNING!!!!  When I’m in pain i have an odd habit of laughing.  My training parter was cracking up watching me stretch my calves while giggling despite my strained expression.

Hopfully this is to be my last weekend at my current crappy gym.  I intend to start at a new one next saturday.  Get excited!

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I’m feeling a lot better (it seems like this cold is passing) and my workouts are reflecting how I feel.  My head is out of its little insecure funk I seemed to be trapped in and I’m good to go.  I spend entirely too much time looking at posing suits online these days.    For a typically decisive person, I can’t seem to choose!

Anyway, this was my morning:

Giant Set #1

Narrow Stance Squat
85×10, 85×10, 85×10 *superset*

Wide Stance Squat
85×10, 85×10, 85×10 *superset*

Walking Lunges
50×20 paces, 50×22, 50×22

——————————————–
———-

Giant set #2

Smith Machine Stationary Lunges
70×15, 70×15, 70×20 *superset*

High Stance Leg Press
180×15, 180×15, 180×20 *superset*

Hack Squat 90 degree Pulsing
60×10, 60×12, 60×15

——————————————-

Abs

Decline Weighted Crunch
10×20, 10×20 *superset*

Decline Oblique Crunch
20+20, 20+20 *superset*

Stick Twists
40, 40

I can’t believe that I’m actually going to be on stage for the first time in exactly 17 weeks from today!  Aaaaaahhhhh!