jcorbett’s BodyBlog

Judith’s Transformation: http://www.bodybuilding.com/fun/judith_corbett.htm 

Just when I was about to give up on this mass building plan, my friend sends me a new training program and notes that I need to "raise my protein index". I already feel like I have protein oozing out of my pores and that my kidneys will rebel at any given moment. I am not much of a fan of chicken and I don’t eat pork or beef. I drink 2 protein shakes per day, eat four egg whites, 4 to 6 oz fish (lunch), 4 to 6 oz fish (dinner), and could probably add 1/2 cup lentils or black beans to one of my meals, unless any of you have a better suggestions.

The weight training du jour primarily consist of compound moves w/o the "foo foo" isolation moves (his words, not mine).  I will shoot for five to ten pounds more weight with eight to ten reps, this should be doable.

Last week’s training was somewhat crappy due time constraints and a head cold, but I did get three days in. The semester started so I’m back to work full swing and will have to juggle training around my work schedule, the kids’ school and extra curricular activity schedule and my social calendar (oh, I forgot–I don’t have one).

It’s homework time!

Last week I was off and able to train four days, M–hamstring, quads & calves; T–chest & traps; Th–Back (ouch); S–shoulders. I learned that I need to gradually increase the weight and when I can achieve at least 10 to 12 reps, then increase the weight.  Therefore, I didn’t break any new records, but I did 4 sets of 10 to 12 reps, depending on the exercise. I also started taking Creatine again last week and I have to increase my water intake b/c I had a couple of days that I felt blah after taking it, but as soon as I downed 20 oz. of water I felt okay.

Today I was able to use the Smith machine for squats and used 45lbs plates for the first time. This week I have to work a couple of days so I will do a three day routine focusing on legs, back & shoulders.

I’ve gained a half inch on my arms and my weight is 148 lbs.–9 lbs heavier than contest weight. I hope that at least 5 of those pounds is muscle.  I took a couple photos last week to see if I can notice any physical changes and compared to my contest prep photos. My back is showing some improvement and my arms are slightly bigger, but my delts look about the same.

I decided to go to the Arnold Classics to see how the pros do it.

Today’s confession: I enjoy looking at cute, buff guys while working out. To me, eye candy is motivating & inspiring, without any other alterior motives. However, there are a couple of males at my gym who are like kryptonite—I can’t even look them in the eye for fear I’ll trip, drool or respond in some other “uncool” manner  because they are just too darn fine. Well today, one case of kryptonite (approx. late 20’s to early 30’s male) approached me and he said, “I like what I see” (was this a pick up line?) and he also told me that I have great legs. I said thanks, smiled and continued my workout (I may have blushed a little, but didn’t drool, thank goodness). My trainer also told me today that I look 20 years younger, the carbs have helped my face fill out again and my youthful appearance has returned. Needless to say I was beaming and quite motivated. I did legs like “Superwoman”: leg extensions max @ 80#, lunges with a 45# barbell, leg press max 290# each side, squats (only 25#), butt blasters, leg curls max 110#, stiff legged dead lifts 25#, outer adductors 110# & donkey calve raises max 220#. I also did 20 minutes on the stair climber and walked to & from the gym one mile each way. No pain yet & still grinning. Guess I’ll be wearing shorts every leg dayJ. I enjoyed the attention. Most times I’m quite and don’t interact with many people due to time constraints, but today was a nice change.

**My gym is fairly conservative and I don’t consider a pick up spot. Perhaps I haven’t been paying attention (LOL)? 

Adding weight was easier than I thought. I’m not at the set goals, but adding 5 to 10 #’s per set this week was quite invigorating. I was able to do pull downs @ 100#’s (only 3), but I did them and finished the set with 90#’s. I felt as if I was going to lift off the chair and tried my best to brace myself with my feet. Shrugs I topped off @ 40#’s , but I’m not sure I can move heavier dumbbells off the rack w/o dropping them on my feet–I might try asking for help from one of the regular guys. I don’t want to seem like a whimp, but I do need assistance at this point. Anyone have tips on soliciting spotters?

My former trainer is coaching me from the sidelines. He suggested that I eat white rice & lean protein of choice right after weight training. He also told me to eat cottage cheese. White rice & cottage cheese are not my favorites, but after eating cold asparagus & tilapia, raw oats, etc. I can eat most anything, especially if this is what it takes to put on more muscle.

I’m off next week so I plan to train 4 days. Haven’t decided how I will split the days, but I’m sure legs will be early in the week b/c I want to go out dancing next Fri.:)

My focus for the past 6 weeks has been upper back. I also started hitting the traps (shrugs are my new best friend) and calves (just love those seated calve raises)–new to my program. This next 9 Weeks I want to target my delts along with upper back with hopes of making some measurable gains in those areas. I need to start lifting significantly heavier, but have held back in the past for fear of injury. Ideally, drop sets would be my best option, but I train alone so  I may need to do more sets with fewer reps for shoulders and back. I will keep quads & hamstrings 3 sets of 15 to 20 and bi/triceps & chest 3 sets of 12.  Reading others’ blogs helped me get an idea of setting goals for heavier lifting. Therefore, each week I will try to add 5 to 10 pounds of weight for most exercises. Currently, I am training 3 days weekly and will increase to 4 to 5 days in March.

Sat. I did back/hamstrings/triceps

Assisted pull-ups–goal to do unassisted @ least 3 sets of 6

Pull downs–maxed out @ 80#s–goal 120#s

Cable Rows–maxed out @ 100#’s–goal 140#s

Barbell rows–40#’s–goal 60?

Stiff leg dead lift–40#’s–goal 50#’s

leg curls–100#’s–goal 120#’s

Assisted Dips–goal unassisted dips

Press Downs–40#’s–goal 60#’s

Reverse Press Downs–40#’s–goal 60#’s

Skull Crushers–30#’s–goal 40#’s

Today I did quads, calves & shoulders. I kept the shoulder routine simple: standing shoulder press with barbell, upright row & 40 degree forward raise on incline bench. My back & shoulders have a nice burn going–may need to take a couple of Tylenol.

Wed: Chest & Biceps

I will change up a few exercises & possibly splits weekly just for some variation–don’t want the muscles to get complacent.

I’ve been a gym bunny since college and have even trained for the AIDS ride (a 350 mile bike ride) so I’m not new to the gym or to weight training. I also worked with trainers; however, I’ve never made a long term commitment. You could say I was somewhat of a commitment phobe (LOL). I don’t know when the waist expansion happened; it was as if the fat just jumped on me overnight. I kept thinking, “I’ve bounced back from the mid 30’s postpartum…just do a little extra cardio and you’ll beat this thing” (back flab & muffin top mini). I never really had a weight issue until forty something which brought on a mindset of denial (“I’m really not that big”), new metabolism challenges, health issues (hypertension, asthma & high cholesterol), and eventually shame about my appearance.  I was working out but not seeing any results because my nutritional habits and mindset needed a transformation. To add insult to injury the doctor claimed the new weight gain was age related and it was highly unlikely that I’d lose the weight—quite depressing news, but still wasn’t the motivating factor that lead to change.
It wasn’t until my so called “love relationship” ended October, 2007 when I decided my revenge would be to work out with “his” personal trainer. My primary goal at the time is unmentionable, but my secondary goal (thank goodness for another plan) was to reduce the waistline by 2 inches, and lose 13 pounds. I thought the weight gain was a hopeless situation and that I was throwing away money by paying a trainer that I couldn’t afford. However, “his trainer, Bruno” provided a basic nutritional plan (my first attempt to diet in my life), I walked 12 to 15 miles per week and met with him for weight training two times weekly. I’m not sure why I stuck with Bruno’s plan; perhaps the exchange of money helped me take my weight loss commitment seriously.
I reached my initial weight loss goal within 6 weeks. My blood pressure also dropped and I was able to stop taking my medication—I was hooked. I decided I’d keep working with Bruno to see what else could happen. Within 8 weeks of training my cholesterol dropped by 20 points and I stopped taking asthma meds after 3 months of training.  By April, 2008 (5 months later) I loss 27 pounds and decided to participate in the MuscleTech contest. While I didn’t even win a t-shirt, I did learn that I had a great deal of discipline and found the contest prep invigorating. By September, 2008 I started preparing for two figure contests. I placed 5^th in the NPC Brooklyn Figure Contest in November, 2008, a year after my commitment to lose weight and adopt a healthier lifestyle. 
Bruno was the best thing that happened to me last year, he is a tremendous motivator, friend & trainer. He always believed in me and helped me take my fitness goals to a new level. He discharged me from training in June and I’ve been training on my own.
I love the attention I receive as a result of the physical change, but I am most grateful for the transformation of my mind. I now understand that fitness is a journey, not a destination.
Stats:
Height 5’ 9 1/4”
Pre Transformation Weight: 177 lbs
Contest Weight 139 lbs
Off season weight 150 lbs