dvsness, dedication and desire http://blog.bodybuilding.com/dvsness My Road to NPC Bodybuilding Thu, 02 Jul 2009 14:18:11 +0000 http://wordpress.org/?v=0.32 en BIG NEWS!!!!! http://blog.bodybuilding.com/dvsness/2009/07/02/big-news/ http://blog.bodybuilding.com/dvsness/2009/07/02/big-news/#comments Thu, 02 Jul 2009 17:18:11 +0000 dvsness Training Supplements Other http://blog.bodybuilding.com/dvsness/2009/07/02/big-news/ 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!

]]> http://blog.bodybuilding.com/dvsness/2009/07/02/big-news/feed/ What Does It Mean To Win? http://blog.bodybuilding.com/dvsness/2009/05/01/what-does-it-mean-to-win/ http://blog.bodybuilding.com/dvsness/2009/05/01/what-does-it-mean-to-win/#comments Fri, 01 May 2009 22:31:06 +0000 dvsness Contest Prep http://blog.bodybuilding.com/dvsness/2009/05/01/what-does-it-mean-to-win/ What does it mean to win?

BY SUZANNE GERMANO

We all want to win, to place first but is that really what is means to win? To have a subjective judge tell you whether you prep was a success or failure?

If coming in first is the only way you will view your prep as a success then more times than not you will be disappointed. You can’t determine what the judges will like that day and you can’t determine who will be standing on stage next you. I had a friend on stage with 54 other girls in her class at jr nats one year if coming in first is the only thing that doesn’t suck then 54 of them failed.

I see people post in others journals when they aren’t first “You will do better next time” why dismiss the success they made by saying winning is the only thing that matters?

If you come in with a better look then your previous show.
If you made improvements you wanted. More muscle. Tighter conditioning. Better symmetry.

If you gave it your all. If you NEVER cheated on your diet. NEVER missed a cardio. NEVER missed a workout. IF you gave it all you had each and ever time.

Then you have won and the trophy, if you get one, is icing.
With this mindset you can be a success regardless of the subjectiveness of this sport and enjoy it so much more.

I see so many people stressing in their journals and not enjoying the process and the journey. I see people not enjoying life and avoiding friends and family just because food is around. What does it mean to win a trophy if your life has been miserable for 12, 16 or more weeks?

Believe me I am competitive. I thrive of beating the person next to me in the gym. I WANT to win but I can’t control judges or what type of physique is next to me on stage. I have came in first and won an overall and was miserable the entire prep worried if I would be good enough. Was it worth it? No.

My prep for Nationals was the hardest one ever I made no changes in weight, pictures or measurements for the first 6 weeks. But I stuck with it, I never cheated, I pushed to complete workouts when I was tired. I placed 10th of 12 ;yet I am more proud of that accomplishment of pushing thru and not giving up.

Now my current prep; the most I have ever had to drop about 30lbs. I have never dropped more than 12 in a prep. I have really just let go and enjoyed it. I have complete faith in Jeremy and I know I will be my best ever. Will it be good enough for first maybe, maybe not but I have won because I did make the improvements I wanted, I put on the muscle I need to balance my physique. Taking this mindset the cardio does not bother me. I have had zero problems with diet including going out with friends and family and enjoying time with them while they eat my favorite foods. I haven’t missed a second of cardio or a workout. Do I have hard days – sure as hell do! I have had cardio sessions where I was lightheaded and dizzy, I have had workouts that I felt extremely weak but I pushed through. I know that the reps that are the hardest where you feel you can’t move it are the ones that count. We have discovered things about how my body works and I totally look at the scale as a mere indicator of what is happening but I don’t base my mood on what it is doing.

I can look back on this prep with no regrets.

I am thoroughly enjoying this prep and am a winner regardless of my placing!

Suzanne's Avatar

http://www.fitsuzanne.com/

]]> http://blog.bodybuilding.com/dvsness/2009/05/01/what-does-it-mean-to-win/feed/ Pec Training http://blog.bodybuilding.com/dvsness/2009/04/03/pec-training/ http://blog.bodybuilding.com/dvsness/2009/04/03/pec-training/#comments Fri, 03 Apr 2009 22:48:19 +0000 dvsness Training http://blog.bodybuilding.com/dvsness/2009/04/03/pec-training/ 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 ]]> http://blog.bodybuilding.com/dvsness/2009/04/03/pec-training/feed/ Cheat/Treat Day http://blog.bodybuilding.com/dvsness/2009/04/03/cheattreat-day/ http://blog.bodybuilding.com/dvsness/2009/04/03/cheattreat-day/#comments Fri, 03 Apr 2009 22:44:18 +0000 dvsness Training http://blog.bodybuilding.com/dvsness/2009/04/03/cheattreat-day/

Johanna Dejager

Meal 1

  • Glutamine
  • Prolab Pure Whey - Chocolate PB
  • McGriddle
  • My Favorite Multiple

Meal 2

  • chicken breast
  • broccoli

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.

]]> http://blog.bodybuilding.com/dvsness/2009/04/03/cheattreat-day/feed/ Women’s BB will be at the Tampa Pro 2009!! http://blog.bodybuilding.com/dvsness/2009/04/03/womens-bb-will-be-at-the-tampa-pro-2009/ http://blog.bodybuilding.com/dvsness/2009/04/03/womens-bb-will-be-at-the-tampa-pro-2009/#comments Fri, 03 Apr 2009 17:36:57 +0000 dvsness Contest Prep http://blog.bodybuilding.com/dvsness/2009/04/03/womens-bb-will-be-at-the-tampa-pro-2009/ 2009 REINSTATEMENT CONFIRMED

It was quite the painful dilema on March 17th to publically announce that I would have to cancel the IFBB female bodybuilding division from the 2009 IFBB Tampa Pro Bodybuilding Weekly Championships’ schedule. After the announcement reached the bodybuilding community, a few individuals reached out to me and asked what could be done to bring female bodybuilding back to Tampa in 2010. I simply replied that just that particular division alone budgets out to $12,000 which does not include any costs of the venue, judges, stage set, hotel, advertising, transportation, trophies, etc. and that I would require it by December of 2009 to inform the IFBB office of my 2010 intentions.

Two weeks later, we fast forward to what has miraculously transpired to only a short ten days of effort to raise, collect and dedicate not $12,000 but $17,000 to the IFBB female bodybuilding sponsorship of our Tampa production.

I know what you are thinking, April’s Fools, right? As surreal as this seems, this is 100% fact. With IFBB Pro Debbie Bramwell at the helm, siouxcountry.com, photographer John Hawley and approximately twelve individuals plus Ed and Betty Pariso as its supporting cast shot out of the gates by way of paypal to pledge $3,400. Great pace for a December ‘09 target date! Lo and behold, I wake up on Saturday the 28th to an anonymous email stating that his website community, unrealmuscle.com would contribute the balance of $8,600 and asked would that solidify a 2010 Tampa event? I replied that I would inform Mr. Manion of our intentions and start planning for 2010. Later in the day a second email appears asking if the 2009 female portion could be reinstated since the sponsorship budget was covered so early and also if additional funds were raised if it were possible to be added to the female bodybuilders’ prize money? Again, another reply of I will inform Mr. Manion and we will also have to confirm the sponsorship deposits before making a public announcement of that magnitude.

Ladies and gentlemen of our vast and prestigious IFBB and NPC family, I am so honored to report today that the 2009 IFBB Tampa Pro Bodybuilding Weekly Championships will be intact just as its inaugural season with IFBB open men, IFBB 202 lb. men and IFBB open women bodybuilding in conjunction with the NPC Tim Gardner Extravaganza Bodybuilding, Fitness, Figure & Bikini Championships.

After careful discussion with Mr. Manion, his vote of confidence and the strong support from siouxcountry.com and unrealmuscle.com, I decided to reinstate the female portion and bring it back stronger for the athletes and fans alike. We have increased the prize money and added two more places to our contest as such:

1st - $5,000 *
2nd - $3,000 *
3rd - $1,500 *
4th - $1,000
5th - $500

* Olympia qualification

There will also be a best poser award of $500.

This is a true testament to our bodybuilding community supporting its sport of passion without segregation of its forms of disciplines. This is short of being unbelievable, especially in spite of our current economic environment. I cannot speak highly enough of the positive impact that siouxcountry.com & unrealmuscle.com have placed on our entire sport and not just for the love of female bodybuilding but the love of our organization(s). This will set a new precedence of enthusiasm and pride that will hopefully be contagious for all of our IFBB shows, the platform for our champion athletes.

Thank you.
Tim Gardner
www.ifbbtampapro.com

]]> http://blog.bodybuilding.com/dvsness/2009/04/03/womens-bb-will-be-at-the-tampa-pro-2009/feed/ Get these legs from Scrawny to Sturdy! http://blog.bodybuilding.com/dvsness/2009/04/02/get-these-legs-from-scrawny-to-sturdy/ http://blog.bodybuilding.com/dvsness/2009/04/02/get-these-legs-from-scrawny-to-sturdy/#comments Thu, 02 Apr 2009 21:56:46 +0000 dvsness Training http://blog.bodybuilding.com/dvsness/2009/04/02/get-these-legs-from-scrawny-to-sturdy/ 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 ]]> http://blog.bodybuilding.com/dvsness/2009/04/02/get-these-legs-from-scrawny-to-sturdy/feed/ Grub http://blog.bodybuilding.com/dvsness/2009/04/02/grub/ http://blog.bodybuilding.com/dvsness/2009/04/02/grub/#comments Thu, 02 Apr 2009 21:41:52 +0000 dvsness Supplements Nutrition http://blog.bodybuilding.com/dvsness/2009/04/02/grub/

Dena Westerfield

Meal 1

Meal 2

  • eggs
  • broccoli
  • mushrooms

Meal 3

  • turkey breast
  • romaine
  • whole grain panini
  • Vigor

Meal 4

  • Prolab Pure Whey - Vanilla
  • apple
  • cashew butter
  • My Favorite Multiple
  • fish oil

Meal 5 (PWO)

Meal 6

  • steak
  • onions
  • Glutamine

Random thoughts:

‘Whatever course you decide upon, there is always someone to tell you that you are wrong. There are always difficulties arising which tempt you to believe that your critics are right. To map out a course of action and follow it to an end requires courage.’

-Ralph Waldo Emerson

]]> http://blog.bodybuilding.com/dvsness/2009/04/02/grub/feed/ Arm Day http://blog.bodybuilding.com/dvsness/2009/03/31/arm-day/ http://blog.bodybuilding.com/dvsness/2009/03/31/arm-day/#comments Tue, 31 Mar 2009 18:23:58 +0000 dvsness Training http://blog.bodybuilding.com/dvsness/2009/03/31/arm-day/ 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 ]]> http://blog.bodybuilding.com/dvsness/2009/03/31/arm-day/feed/ Bulking on pad thai http://blog.bodybuilding.com/dvsness/2009/03/31/bulking-on-pad-thai/ http://blog.bodybuilding.com/dvsness/2009/03/31/bulking-on-pad-thai/#comments Tue, 31 Mar 2009 18:22:45 +0000 dvsness Supplements Nutrition http://blog.bodybuilding.com/dvsness/2009/03/31/bulking-on-pad-thai/

Iris Kyle

Meal 1

Meal 2

  • chicken breast
  • broccoli
  • rice noodles (pad thai)

Meal 3

  • chicken breast
  • spinach
  • Vigor

Meal 4

  • steak
  • rice noodles (pad thai)
  • egg whites
  • My Favorite Multiple
  • fish oil

Meal 5 (PWO)

  • Creatine and Glutamine
  • Prolab Lean Mass Complex - Cinnamon

Meal 6

  • tuna
  • almonds
  • Glutamine

Random thoughts:

http://forum.bodybuilding.com/showth…hp?t=115094571

Success is a collection of relationships. Your future is connected to people, so develop people skills. Without patients, a doctor has no one to heal. Without a composer, a singer has nothing to sing.

]]> http://blog.bodybuilding.com/dvsness/2009/03/31/bulking-on-pad-thai/feed/ Delt Day! http://blog.bodybuilding.com/dvsness/2009/03/30/delt-day/ http://blog.bodybuilding.com/dvsness/2009/03/30/delt-day/#comments Mon, 30 Mar 2009 19:34:02 +0000 dvsness Training http://blog.bodybuilding.com/dvsness/2009/03/30/delt-day/

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 ]]> http://blog.bodybuilding.com/dvsness/2009/03/30/delt-day/feed/