dvsness 
"To have a healthy pregnancy and come back to the stage better than ever!"
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Archive for the 'Training' Category
Tuesday, September 1st, 2009
Well, we recently went on our babymoon to Key West with our friends the Cahills. It was a supplement company vacation! I’m a Prolab athlete, Danny works for Gaspari, and the Cahills own Driven Sports. We all had a great time.
A few days after returning home, we got to find out the gender of our baby to be… it’s a BOY! We’re very excited to meet our son in January. I’m already deep into the baby registry and Danny talks to my belly on a regular basis.
Axl the puppy is growing up a little, and is very affectionate. Little does he know, but he’s about to get the big snip (neuter) in a few weeks.
I’m still lifting my little 10 lb DBs, and still taking my Prolab protein… staying fit during pregnancy but not restricting myself. People seem to be surprised a lot, and tell me I look great… were they really expecting me to turn into some slob? Anyway…
Hope you all are having a great week!
Posted in Training, Supplements, Nutrition, Other
Thursday, July 2nd, 2009
My New Training and Supplement Plan
Well, all of our friends and family know, so we may as well spill the beans here. The reason for having such a boring and uninformative journal as of late has been the complete lack of interesting training recently. When I had mentioned I was lifting at home, I didn’t mention that the DBs were 10 lbs, and when I mentioned that I was walking around the park for cardio, I didn’t mention that it was because it’s about as intensely as I can exercise these days.
That’s right peeps, we are having a baby! I am currently 13 weeks pregnant and am due January 8th. I’m staying fit during this time and have actually lost a few lbs in the first trimester (sadly, it is probably partly muscle). However, I still look pretty normal, with just a small belly, which isn’t enough to get a seat on the subway unfortunately. My tummy is still flatter than most of the people I see! That doesn’t mean my clothes fit, though.
Now that my training has been updated, my supps have to change as well. I can’t have caffeine, which is a real pain in the ass since I am tired all the time. I do still use my Prolab proteins - Lean Mass Complex, Naturally Lean Complex, Pure Whey and Isolate. In this current atmosphere, with tainted supplements being discovered all the time, I am genuinely glad to be sponsored by a company I trust for both my health and my baby’s health. My only other supplement at this time is my prescribed multi, Prenate Elite.
I am looking forward to my first prenatal massage now that it is safe and the first trimester is over. They also offer yoga classes at my massage center and I’m hoping there is a prenatal class. I was never interested in yoga, but I feel that I need to be doing something other than lifting sissy weights and walking.
At any rate, I’m looking forward to a healthy pregnancy, and coming back and kicking ass after the baby comes next year. Don’t look for any excuses about baby fat from me!
Posted in Training, Supplements, Other
Friday, April 3rd, 2009
Weird energy in the gym. I was bored with myself and there was too much time between my pre-WO meal and training. I ended up doing 2 sets of everything and then some 7s. I noticed that the stacks in this gym are WAY heavier than the old one. Hmm.
Arnold Amateur
Chest/Abs
Warmup sets omitted, Nitro Fire taken pre-WO
Hammer Strength Iso Press
2 sets
Incline DB Press/Fly
4 count movement, down up open shut = 1 rep
BB Neck Press
2 sets
Flat BB Bench Press
2 sets, now I remember why I don’t do these
Inc Cable Fly
FST-7
Hammer Strength Abdominal Crunch
*superset*
Hanging Leg Raise
*superset*
Obliques on Hyper
Posted in Training
Friday, April 3rd, 2009
Johanna Dejager
Meal 1
- Glutamine
- Prolab Pure Whey - Chocolate PB
- McGriddle
- My Favorite Multiple
Meal 2
Meal 3
- 0% Greek yogurt
- carrots
- Vigor
Meal 4
- Prolab Pure Whey - Vanilla
- oats
- My Favorite Multiple
- fish oil
Meal 5 (PWO)
- Creatine and Glutamine
- Prolab Lean Mass Complex - Cinnamon
Meal 6
- chicken ravioli
- pesto
- Glutamine
Random thoughts:
I had Faith over for a posing lesson. She’s getting the hang of it; posing is just something that does not come naturally to most people, which is why we practice! I also fixed her diet. Preparing nutritional plans also does not come naturally to most people, which is why people like me have clients. 
Speaking of diets, mine was pretty fun yesterday! We try to have a weekly ‘date night’ and I think now we’ll also have Sundays be our ‘dinner in’ night until prep starts. It was nice to cook a meal for us that wasn’t weighed and measured, kind of like normal people do!
Effort only releases its reward when you refuse to quit.
Posted in Training
Thursday, April 2nd, 2009
Yes, legs again. I was out of order since the Arnold threw me off and now I’m getting my split right again. I decided that I’m going to end legs with 100 pace walking lunges from now on. I started off with bodyweight this time, and I’m using 5 lb DBs next time. This will serve as a 7s/dropset replacement, and I intend to raise the weight each week. My theory is that eventually I’ll be able to do 100 paces with a shitload of weight.
For grip strength, I used a new technique - I looped my towel around the grip of a DB and just held it up by the towel for 60 seconds per hand per set. This is harder than you think it is.
Mah Ann Mendoza
Legs/Forearms
Warmup sets omitted
Smith Stationary Lunges
smith +90×12 each side x3
Prone Curls
70×12x3
BB Bench Step Ups
50×10 each side x3
BB Bench Step Overs
30×10x3 *superset*
Good Mornings
30×10x3
Walking Lunges
bwx100
BB Wrist Curls
20×20x2
Towel Grips
30×60 seconds each, 35×60 seconds each
Posted in Training
Tuesday, March 31st, 2009
This was a fairly quick workout, done with a new client after my demo last night. I forgot how much the swankier, city gyms lack in equipment.
I now have a future Bikini competitor that I’m training. As much as you may know I’m not a fan of this new division, it’s not going anywhere so I may as well have my peeps win.
Cathy LeFrancois
Arms
Warmup sets omitted
BB Curl
45×10x3
Hammer Curls
20sx10×3
Cable Curls
70×10x3
Rope PushDowns
80×10x3
Flat SkullCrushers
45×10x4
Posted in Training
Monday, March 30th, 2009
Elena Shportun
Delts/Calves
Warmup sets omitted, Nitro Fire taken pre-WO
Seated DB Press
30sx10×2, 35sx10
Seated Bent Over Rear Delt Raise
20sx8×3
Hammer Strength Iso Press
45sx10×3
Face Pulls
60×12x4
Single Arm Leaning DB Laterals
25 drop 20 drop 15 drop 12 drop 8
Calves Superset
Rotary Toe Press
90×12x3
Full Range Raise on Step
bwx12×3
Flat Raise on Floor
bwx12×3
Single Leg Raise on Step
bwx10×3
Full Range Raise on Step
bwx12×3
Posted in Training
Thursday, March 26th, 2009
The most difficult day of the week for me is always legs. They are my genetic hindrance and I try to kill them as much as I can and incorporate different stimulus frequently. What else is there to say?
Yaxeni Oriquen
Legs/Forearms
Warmup sets omitted, Cardio Blast taken pre-WO
Leg Press
470×12x3
SLDL
115×12x3
Walking DB Lunges
35sx16×4
Single Leg Ext
50×12x2
Leg Ext
140 drop 110 drop 80 drop 50 drop 35
Plie Squats
35×50
Hammer Strength Gripper
45×15x3
Posted in Training, Supplements
Tuesday, March 24th, 2009
Oh, I need to start updating this POS.  I’m eating like a pig and just started a little cardio last night and dropped to 129 somehow, meh. I am using lighter weight ATM and am really concentrating on slow negatives, squeezing the contractions, and impeccable ROM.
Heather Armbrust
Chest/Abs/CardioWarmup sets omitted, Nitro Fire taken pre-WO
Inc BB Press
4-2-2 tempo
Flat DB Press
3-1-1
DB Fly
standing, but leaning on the top of inc bench, hard to explain
Hammer Strength Iso Press
2 sets alternating, 2 sets unison
Hip Thrusts
superset
Medicine Ball Situps
superset
Planks
repeat
Stepmill
20 minutes
Posted in Training, Supplements
Tuesday, March 24th, 2009
Claire Rohrbacker O’Connell
Meal 1
- Prolab Cuts II
- Glutamine
- oats
- Prolab Pure Whey - Vanilla
- My Favorite Multiple
Meal 2
Meal 3
- Prolab Lean Mass Complex - Cinnamon
- Vigor
Meal 4
- chicken breast
- brown rice
- My Favorite Multiple
- fish oil
Meal 5 (PWO)
- Creatine and Glutamine
- Prolab Lean Mass Complex
Meal 6
Meal 7
Random thoughts:
I love steak. That is all.
When difficulties occur, I always ask, ‘Is this a blip or a catastrophe? Is it a minor annoyance or a serious problem?’ The answer helps me to focus and find the best way to proceed.
-Donald J. Trump
Posted in Training, Supplements
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