grace91181’s BodyBlog

I’m really suprised that I’m still have a good amount of energy going from 2200 calories to 1500 a day.  My workouts continue to be very intense and I’m getting stronger every workout.  It seems like I’m going up in weight or I can do more reps w/every exercise.  I’m going w/5 day split this week, working each body part seperatly on their own days.  Today was Chest day.  I got through the workout in 30 mins then did 20 mins of intervals after on the elliptical.  Today is also a refeed day woo hoo!!

Flat DB 2 warm ups 40’sx10 30 sec rest 45’sx6

Incline smith 1 warmup 115×10 45 sec rest 125×6

Low cable cross 80×7 80×5 80×3 (drop set)

Standing calf raises 180×20 30 rest 190×12 30 rest 190×9

5 min warmup 20 mins intervals 5 min cooldown burned 300 calories.

I’ve been slacking on my blog.  Been busy w/wedding plans and figuring out the rest of my diet.  Which I have decided to get Layne Nortons assistance with the rest of my contest prep. He is going to help me out tremendously with diet, supplements suggestions, and cardio and last week preperations.  He has me at 130 carbs, 165 protein and 30 fat w/2 refeed days a week where I lower protein to 140 and then up my carbs to 180, fat remaining at 30.  He wants me down to 125-128lbs which I weighed in at 134 my last show.  So I can’t wait to see what I look like at 125 lbs, tight!

7/26 I did 40 mins of light intensity cardio in the a.m. and worked back/hams/and light quad work in the pm.

Rack deadlifts 165×10 30 sec rest 185×6

2 arm db row 60×12 30 sec rest 70×8

underarm pulldowns 115×11 115×5 115×2 (forced reps)

Cable rows 90×7 100×6 80×5 50×4 (drop set)

Squats 95×12 115×10 115×8 45 sec rest bet sets (I’m very weak on squats, i’ve got weak knees from catching for 13 years.

Lying leg curls 100×7 30 rest 100×6

last 15 mins I did light weight w/high reps I did each exercise to failure then moved to the next exercise. Started w/leg exts then to standing leg curls and then 2 sets of walking lunges.  WOOOO that really kicked my ass.  I was so pooped by the end of the workout.

07/27 Shoulder/tris

Military 65×11 30 rest 65×8

Upright cable rows 80×9 45 rest 80×8

DB frnt raises 20×8 15×6 10×4 (drop sets)

Supersetted Standing overhead db ext and cable pressdown 55×6 55×6/90×6 80×6

Kickbacks 15×10 15×10

For cardio I did 20 mins intervals on the bike…..and I made it through the entire 20 mins for the first time.  I felt like collapsing cuz my legs were pooped out but I was so excited that I got through it all.  That definatley kicked my ass.

I’m trying to decide on what color of suit to get.  I have the navy blue one from the last show that my fiance said I should use again.  Which would save me some money but I also want to see something different on me.  Thinking a maroun or drk green.  I don’t know…I have plenty of time to decide.  I’ve also started figuring out my routine which I’m doing it to "EPIC" by Faith no More.  Kick ass song!  Saturday is my off day…looking forward to that!!!!!!!!!!! 

I worked chest/biceps/forearms yesterday.  I had a pretty good workout, intensity and strength were pretty high.  I just feel and look like crap right now.  I’m not on my IBS medication since I’m starting a new study drug in a couple weeks, so I’m pretty bloated right now.  Its so bad that my jeans are tight around my waist when they were loose a couple days ago.  I started taking VPX fiber teq yesterday to get in some more fiber to help w/the constipation.  And my back is hurting pretty bad too.  I have physical therapy today, which I’ve been doing that for 2 months and it has not helped at all.  The pain is actually spreading and getting worse.  So bad that they put me on muscle relaxer and anti-inflammatory. Weird thing is it doesn’t hurt when I lift, only when I’m laying down or sitting for long periods of time and playing softball.  The only things I can’t do when weightlifting is leg presses and stiff legged deadlifts.  Well enough about me complaining here goes my workout from yesterday.

Incline DB press 2 warmups 70×11 30 sec rest 70×8  (go up in weight next time)

Flat smith 135×9 45 rest 135×6

Cable cross 80×12 30 rest 80×8 (go up in weight next time)

Bar curls 1 warmup 65×8 30 rest 65×6

Standing db curls (drop set) 25×8 20×5 15×4 (kicked my ass!!!)

Front wrist 45×12 45×12

Reverse curl 40×8 40×9

15 mins recumbent bike then 15 mins on elliptical followed by 5 mins stretching

Today I don’t lift but will try and do 20 mins of intervals on the bike.  I’m hoping the fiberteq will help out with the bloating.  I know its not from eating right.  I eat so darn clean.  I’ll hopefully have a better day today, its the start of my weekend so at least I have that going for me.  Later

Macros for 7/22 130 carbs/178 protein/24 fat=1448 calories.  Thats been pretty consistent every day.  I’ve lost 2lbs since last Saturday so looks like I’m right on w/the calories.  I haven’t experienced any weakness or lacking any intensity, if anything my intensity is increasing.  I’m loving these high intensity workouts.  I got my workout done in 45 mins thats including ab work.  I was also listening to SlipKnot which gets my ass moving too and it helps that the gym was empty so equipment was available.

1 legged leg ext  (2 warmups) 50#x11/10 30 sec rest 50#x10/8

Walking bar lunges 65#x9 45 sec rest 65#x7

Hack squat 70#x10 30 rest 70×8

Reverse hack (rest pause) 70×10 70×6 70×4

Standing calf 160×15 30 rest 160×11

Seated calf 35×13 30 rest 35×9

I’m not very happy with my calf strength, so I’m going to start working it twice a week.  Maybe low rep 1 workout and the other high rep.  And I hope to god my ass leans out by showtime, last time it didn’t.  I’m hoping the intervals help that out.  If ANYONE has any suggestions sent me a message.  I’m always open to ideas.

I finally got some sleep today.  I work 3rd shift and so I sleep during the day.  The past 2 weeks I’ve been waking up 4-5x a day.  I think my body is just responding to the low cal diet.  But today I only woke up once to go to the bathroom.  I actually got 8 hours of sleep.  Bout damn time!  Today I worked my shoulder/tris/abs.

DB lat raises 10×15# 30sec rest 8×15#

Cable upright rows 10×70# 45sec rest 7×70#

Smith press 12×95# 30 sec rest 8×95#

Supersetted: Cable pressdown 8×90# 6×100# and Weighted bench dip 6×35# 6×35#

Overhead lying db ext 40×6 45sec rest 40×6

I did hanging leg raises, ball crunches, and woodchops for abs Triple set 3×12-15

I also did 13 mins of 15 sec intervals every min as hard as I can.  I really think I need to do the intervals on the off days that way I can do 20 mins of them.  I was just so exhausted after lifting and cardio.  Maybe I should do low-med intensity after my workouts.  Well Saturday is my off day and I think we are going to a large contest between several local bands. Should be alot of fun.  And I’m also watching Smackdown and good lord Dave Bautista is so freaking hot and huge.    He could wrestle with me any day!

Since this my refeed day, I sip on 42 grams wms w/1 scoop purple wraath and 3 extra grams of leucine during my workout.  And when I get home I have my protein shake w/3 grams creatine gluconate.  I had an awesome workout, was full of energy and felt pretty strong.

warmed w/ 2×8 chins (i couldn’t do 4 of them 2 weeks ago) yes!

2 arm incline db rows 10×60# 45 rest 7×60#

Closegrip pulldown 10×115# 45 rest 6×115#

Kneeling high cablerope rows  12×80# 30 rest 10×90#

T-bar rows 8×70# 45 rest 6×70

Supersetted lying leg curls 8×90 7×100 w/standing leg curls 12/15×20 12/12×20

and then 2 sets of reverse lunges until failure.

20 mins med intensity cardio on bike w/5 mins of 15 sec intervals 1x time every minute. Just trying that way of intervals out?  And just those 5 mins kicked my ass.  I’m going to be doing 20 mins of those 3x a week to hopefully attack the fat in my legs.  We’ll see!  I just got done eating my post workout meal 3oz flank 2/3 c corn small red potato. God I love refeed days!

I’ve been making it on 130 carbs a day since last Friday so since I’m working back and hams today, which are my weak areas I’m going to do my refeed today.  I’m going to take in around 230 carbs all good quality coming from either potatoes, oats, apples, berries, ezekiel bread or brown rice.  I just ate breakfast which was 3/4 cup oats 1/2 an apple and 1 cup of strawberries, with 3/4 scoop of protein.  Came to 60 carbs, 20 protein, and then w/cla,fish oil and sesamin 3 grams of fat.  On my refeed day I will keep my protein levels to 1 gram per pound of bodyweight.  Protein does not have much effect on leptin levels plus it helps keep my calories lower.

Tuesday I did 30 mins off high intensity intervals on the bike. 5 mins warm up 20 mins of 1 min as hard as I can go then 1 min rest, then 10 min cool down.  And that night I must have slept on my shoulder wrong because the next day it hurt so bad and it still does. Wednesday I could barely raise my arm to eye level, it feels like the front deltoid is strained or pulled.  Its feeling a little better today, kinda helps that I just started taking an anti-inflammatory for my lower back, plus the dr put me on muscle relaxers.  Fun stuff

Since my shoulder and back were hurting on Wednesday I decided it probably wouldn’t be a good idea for me to play softball, so I just did 45 mins of low intensity cardio on the bike when I woke up.  I’m also thinking of using Layne Norton for my contest prep.  I really want to win this show and I’m willing to pay for the help to win.  I want to be right on for this show and I know Layne Norton can help me get there.  I just have to talk my fiance Reno into letting me use him.  We’re trying to pay for our wedding that is June 14, 2008, so he’s thinking about it.  Well I’ll post how my workout went tonigt.  Later–Kelly

Had a pretty good workout today.  These high intensity workouts are kicking my ass more than the high volume workouts.  I was pretty spent after lifting and cardio.

I started off w/flat smith 1 warmup then 10×135# 45 sec rest 6×135#

Incline DB 1 warmup 10×70# 45 sec rest 6×70#

I tried something new 1 arm cable crossovers, since a kid was spending 30 mins doing cable bi’s.  And I’m not kidding either, WHAT AN IDIOT! loL ANYWAYS 8×40# 30 secs rest 8×40#.  They were ok, I should’ve done pec deck instead but I did those last week.

Seated DB curls 6×35’s 4×35’s rest 20 secs 2×35’s rest 10 secs 2×35’s whooo those kicked my ass!

EZ bar curl 7×60# 45 sec rest 7×60#

25 mins cardio on stationary bike 320 cals burned.

My ass muscles are hurting from my leg workout on Sunday.  But thats what I want, thats the area I need to lean out more this time around.  So if anyone has any ideas let me know, I’m always open to new ideas.  Anyways tomorrow is a HIT cardio day. I take Tuesday and Wed off from lifting.  Wednesday I play softball and do cardio only.  Be back in the gym on Thursd and Friday.  I’m also helping a friend from work on a new diet (actually I call it a new lifestyle not a diet). But I’m taking her grocery shopping on Friday and then she starts her detox this weekend.  I’m really excited for her and I hope she sticks to it.  She’s getting over a breakup and wants to start a new life.  Its the greatest feeling in the world to lose the weight and lead a healthier life style.  I keep telling her that she’s going to build self confidence and self esteem.  So wish her luck, she’s got a long and hard road ahead!  Talk to ya tomorrow–Kelly

All right guys here we go….I started dieting 3 days ago.  I have put on 10 lbs since May 12th, the last show I did.  Hopefully couple pounds of that was mucscle.  I’ve been trying so hard to eat around 2200 calories a day trying to stay around 16% b/f.  I’ve never tried to actually put on weight on purpose so it was kinda hard and weird to do.  I’ve been trying to add mass to my middle to lower back while dealing w/bulging disk in my lower back.  Physical therapy has been tough and painful, and I’m still dealing with a lot of pain but I’m going to work through it.  Its not any worse than what I was dealing w/for the past 3 years.  So I must ADAPT AND OVERCOME!!!

I’m again following Layne Nortons article for competition diet. Sun-Frid 120-140 carbs 185 grams protein 30 grams fat.  Saturdays is a refeed day, 240 grams carbs 140 grams protein 25 grams fat.  As my bodyfat gets lower I will refeed every 4-5 days.

Sunday 7/15

1/2 c oats 1/2 strawberries 1/4 banana 1 scoop van protein mixed together cla/fish/sesamin macros 50/28/3 preworkout meal

30grams waxy maize during workout 28 grams wpi post workout 30/28

2 slices ezekiel bread 4oz tilapia macros 26/28/0

5oz red potatoe 4oz chicken  macros 27/26/1

protein shake cla/fish oil/sesamin macros 26/3

3/4 can tuna low sodium cla/fish/sesamin macros 28/3

casein protein 2 tbls pb macros 26/17

That is what is going to look like everyday except on Saturdays which is my refeed day.

Training is low volume high intensity. Sunday I worked Quads/Glutes/Calves and Abs. 2 sets for each exercise, 1st set 10-12 reps, 2nd set 6-8 reps. 1-2 sets of warmups.

Walking lunges w/db 10×60#  6×70#

Hack squat 10×100# 8×100 30 secs rest between sets

Leg ext 10×80# 8×90# 30 sec rest

Smith front squat 10×95#  7×95# 30 sec rest

Standing calf raises 12×140# 11×140#  supersetted

Seated calf raises 12×25# 8×25#

15 mins cardio for a cool down w/10 mins stretching.  Good lord I was pooped out.  Its been a long time since I had trouble walking out of the gym cuz of a workout.  Monday workout is Chest/Bi’s.  I will let you know how that goes. 

Ok sorry I haven’t logged in a long time….I’ve had so much going on….my uncle died and I’ve had the cold and flu for the passed couple of days…and it has sucked major ass.   I’m still training hard and keeping the diet going.  I’ve stopped losing weight but I’m getting leaner.  I might not make the middle weight class which is 122 but oh well….I guess I’ll be on the lower end of heavyweight.  I drained my glycogen levels this week by taking my carbs to 50,50,50,150,50,50,50,215.  Lets see if that will trick my body.  On my low carb days I was supplementing w/extra virgin coconut oil to help w/energy and fat metabolism.  It helped w/energy and I looked a little leaner by the end of that carb cycle.   I’m going to take my carbs to 5 days of 75 then 175 for 1 day.   My legs are definatley the last area to trim up…I’m actually getting a little worried.

  I’m increasing the intensity of my weightlifting and going w/heavier weight instead of high volume training.  I love doing different workouts…keeps my body guessing.  Plus I think the high volume was starting to take a toll on me and my back.  I’ve been having some serious back issues and pain.  Lucky I have an awesome massage therapist and chiropractor to help me get through the pain.  Nothing like a deep tissue massage….the greatest pain in the world!

Today I took purple wraath with wf pre workout and sipped on another scoop of pw during the workout to help w/recovery.  I’m still taking cee though.  I’ve been off of it before for a couple weeks and didn’t notice any drop in water weight.  So I’m going to try and stick w/it as long as I can.  I’m also going to up my cardio to 45 mins instead of 35 on my off days.  Will also be seperating my weightlifting and cardio, with the low carbs I’ve been noticing hypoglycemia kicking in in the middle of my cardio after I lift.  Ok so on with my workout finally!

Incline DB 2 warmups of 15   80×9 80×8

Flat bench Bar 115×7 115×6

Pec dec flye 50×9 40×10 followed by side chest pose holding for 30 secs x 2

Seated DB curl 1 warmup of 15   30×8 30×8

Ez Bar curl 65×8 65×6  followed by Bicep poses holding each for 30 secs   wow that burned like a motha!

Barbell reverse curl supersetted w/barbell wrist curl   45×6/45×15  45×6/45×15

For just getting over the flu and still having some sinus issues I had an awesome workout.  Probably from my carb up day….had 215 carbs today! It felt so great almost like I was cheating…but all I had was oatmeal, ezekiel bread, kwik carb/rice cakes (post workout only), some more oatmeal, 1 1/2 red potatoes, and then 1/3 c bran cereal.   Of course my protein sources included in that.  I’ll be up for 20 hours since I went back to work tonight, from being sick for 2 days and I only eat protein sources during the night, I got all my carbs in during the day.  Almost 1900 calories…thats alot but for being up 20 hours I have to eat every 3 hours.  My next workout is Tuesday, Quads/Glutes/Calves.  I’m splitting up my legs this week hoping that they start losing the fat, we’ll see…