jcorbett’s BodyBlog

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.

How much did I gain, my former trainer asked? As he explained that some bodybuilders gain up to 20lbs post competition. I said, “not me” as I grimaced. I reluctantly went to the scale for the first time since the figure competition when I weighed 139lbs. I placed the weight on 150lbs, too much? 148lbs, still too heavy? Stopped @ 144.5lbs, not bad, even though I felt a little bloated from excess salt (popcorn) the previous day. My off season weight should be no heavier than 150lbs. Despite the mac & cheese episode, I’ve managed to stay on point with my nutrition and have increased my calorie intake to approximately 1700, with hopes of gaining some lean muscle mass. I’ve move from too much mac & cheese to my new found love of pistachios. What’s with them, I eat one and the next thing I know I’ve polished off @ least 2 servings–gotta slow it down or they will have to be eliminated from my food purchase and thrown in the special treat categorie if I can’t exercise self-control.

My bodybuilder friend hooked me up with a new training program, that is both challenging and enjoyable. Today I did quads (superset: leg extensions & lunges, leg press, dumbbell squats & outter adductor machine), shoulders (front dumbbell raises, rear dumbbell raises, side laterals, and calves (superset donkey raises & standing raises). I was supposed to do abs and 20 minute cardi, but my son is sick so I’ll get some cardio in later this week. Day 2 is chest, upper back & trap area. Day 3 is hamstring, lower back & shoulders). I like doing legs 2 times weekly, along with back & shoulders b/c they are areas that I’d like to improve in terms of muscle development.

I’m still getting emails, in person congrats, and comments from gym peers about the competion. Some just say "congrats you looked great", others say, "you looked great, next time you should…(of course these are non figure competitors), yet others say, "you know this up & down weight thing is hazardous to your health (from my overweight buddies). I’ve even received a recommendation of a new trainer to "help me win".  I had fun, but unlike some figure competitors, I will not spend my paychecks on the "right nutrition guru and trainer" to get me ready for the next comp. I’m not sure I’ll do it again b/c it takes a lot of time and money. However, I will continue to train as if I’m in pursuit of a "pro card"–well almost.

I took a week off (first time in a year) from weight training after the last competition b/c I got some kind of intestinal virus. I was dehydrated and struggling to get some type of balance in my daily nutrition. There are probably certain foods you should eat to make physical homeostasis possible, but I couldn’t figure it out. I also slept a lot (10 to 12 hours), but I’m much better this week.

My new goal is to build mass and I’m trying Dave Gluhareff’s mass building plan. http://www.bodybuilding.com/fun/gluhareff1.htm. I just eliminated the calves exercise–I never do calves. I started yesterday with legs and was so excited about this new training program. I was able to do everything and thought I should add something, but decided to stick to the plan. I’m sore today and looking forward to doing arms & shoulders tomorrow.

Here’s my 40/30/30 nutrition plan:

Meal 1: 4 egg whites, 1 cup oatmeal, 1/2 cup berries (270 calories)Meal 2: Myoplex lite & nuts (360 calories)

Meal 3: 4 oz. lean meat or tofu, veggies & complex carb–brown rice, wheat pasta, avocado, sweet potato–(450 calories)

Meal 4: Isopure, yogurt, & golean cereal (300 calories)

Meal 5: 4 to 6 oz. lean meat, veggies & fruit 300 calories

Meal 6: ?

Still making adjustments, but that’s the basic framework.

Trying to make the most of mass building these next 30 days.

Thanks to Bruno, my trainer/coach, I am able to see where I’m retaining water (yuck). This revelation should have motivated me to drastically reduce sodium intake, but instead I yielded to my PMS craving and had some popcorn this weekend so I’m paying the price. Additionally, I have stopped the roasted almond w/ salt ordeal. I now have raw almonds in my cupboard:) Otherwise my diet is okay. Hopefully whatever ails me will be resolved this week and the rest will be handled via the decarb process next week. I’ll probably take milk thistle and dandelion instead of MuscleTech’s diuretic during my decarb phase if I am still retaining water. A note here: I think I have been guilty of allowing the principle of "good enough" to overshadow my mindset about this whole contest preparation. I guess part of me is so proud of the fact that I look so much different than I did last year, it has been difficult to shift gears and strive to do better. So what I can wear size 4 and 6 slacks. I’m getting ready to compete and have to learn how to effectively critique myself–this is where Bruno’s weekly review is helpful, but I need to fine tune my ability to self evalutate as it relates to progress and presentation.

Got lazy with training Fri. and just did cardio. It was bi/triceps day. Got to the gym late, did a little socializing and posing practice so I ran out motivation and out of time. Today I started this last phase of training with Bruno–guess I just need to be reassured that I’m on point. We trained both upper and lower body today and also practiced posing. Boy do my quads hurt. Sucking my lower stomach (pouch) is very difficult, but I’m more at ease with the quarter turns and hand positions–of course I need to stop slacking and practice more independently throughout the week. I don’t have anything spectacular planned for the model walk, just want to appear graceful as I move back and forth across the stage. Anything extra could be distracting for me.

I did contact a former male "friend" who was so affirming. He quickly moved away from lustful comments to saying he was proud of me and isn’t surprised that I lost weight b/c I usually stick to my goals–this meant a lot hearing it from him. He won’t be at the competition. Since I don’t talk to my ex-husband there is no reason to draw him into my life at this point–I may have difficulty getting rid of him again.

I still can’t believed I am actually competing, perhaps it’s because my posing suits haven’t arrived yet. They are due to arrive within the next few days. 

One last thing. Some man suggested that competition is a good way for me to see how I measure up to others which will help me with my fitness goals (I’m paraphrasing here). I responded by saying that I am competing as a way of celebrating my 30 lbs weight loss and the fact that I have been able to keep the weight off. It’s a way of challenging myself and I’m not interested in comparing myself to others. I set my own standards and establish goals accordingly.

I decided to do two shows per my former trainer’s suggestion. The first one is a smaller show. I’ll have to use the same two suits so maybe I’ll feel like I’m getting my money’s worth (LOL).

Progress: Haven’t thrown in the towel–does that count? My abs had shown some small improvement until this morning–carb loaded on the weekend (more info below).  I weighed myself this morning–no changes. It was a not so smart thing to do–I’ll weigh again on Thurs.  I measure myself daily–somewhat obsessed about getting this fat off. It was easier to lose the 30 lbs than it is to lose this small percentage of fat & weight that goes with it. Why did I think it’d be no big deal? It is very frustrating b/c I’m not dropping 1.5 pounds per week as planned. Now I need to lose 2+ lbs per remaining time. I see why competition participants begin 16 weeks out so that the diet adjustments can be made and monitored w/o panic.

My diet was on point last week until I got the bright idea to carb load. I’ve done this before, but Sat. I did something so stupid–I wanted 2 squares of cacao (less than 1 oz), but it’s so bitter I put a little splenda in it. That didn’t do the trick so I added a little Golean, still no go, so I added a teaspoon of peanut butter. Needless to say this experiment was high in calories, and didn’t taste good. I had a better day on Sunday and just ate a small sweet potato with one of my regular meals. I have also added an additional scoop of protein to my diet b/c I just can’t bare to swallow more fish unless it is absolutely necessary. I haven’t found any suitable vegetarian options. Today I decided to cook a turkey breast, just for some variety and an  alternative to my tuna lunch.

Training: Changed my routine b/c I was bored

M: legs: trisets–>lunges, leg curls, squats

             superset–>leg extensions, stiff legged deadlifts

Note: my glutes and hamstrings are still burning.

T: Back & Chest: superset–> assist pull ups & press machine

flat bench dumbbell presses, close grip seated pull downs

incline dumbbell flyes, seated cable rows

pull-overs, bent over rows

W: abs & cardio only

Th: biceps triset: reverse curl, hammer curl, barbell curl

triceps triset: push down, w/ rope, w/ regular grip

Fri: shoulders & abs

shoulder press

upright rows

side laterals

reverse flyes

*inter. cardio 5 days weekly + still walking to & from work (12 miles per week).

I watched pre qualifying clips of figure competitors during the Olympia weekend, just to get an idea of the 3/4 turns. I’ve been practicing with my shoes and feel quite clumsy. I plan to practice at the gym within the next few weeks. Not sure how I’m going to do it. I feel quite exposed at home, but hopefully, I’ll minimize the stage fright and ease into the turns more smoothly.

I’m also looking into stones, but my suit won’t arrive until 1 week prior to the first show so I may not have time to add anything.  Thinking about make-up and will need to take a trip to the MAC counter soon. Not sure if I’ll self tan or get the Dream Tan and do it myself–if any of you have any expertise in this area, please share.

I spent the last four days in San Juan, PR. My diet was off, I had two rum drinks, more carbs than veggies, but managed to get my training in. Don’t think much damage was done, but it did interrupt my flow. This week I must cut carbs and add another day at the gym–oh joy!! I did say I wanted to look my best, right, so I must SACRIFICE!!!!!!!!!!!!!

My carb, fat, protein ratio was good today. I am just adding a few moves to current training. The supersets are doing the job. I’m starting to get a little nervous, but I’ve got to get focus and drop a little more bodyfat. I don’t know how much I’m carrying, but I can tell from the mirror that I have at least 8 more pounds and at least 4% bodyfat to shed.

I have a renewed admiration for bodybuilders, figure & fitness folks–this is your incredible life. I can’t say I share your enthusiasm, but I love to look and feel good–that’s my daily inspiration.

The actual contest is 11/15/08 so I got started a week early–need as much time as I can get. My plain custom suits are ordered and will be ready late October, so I’ve got to do this thing. What the heck was I thinking? I really wanted to cancel the order and say forget about it b/c of the cost, but I also began to feel very overwhelmed ("I’ve got too much to do", " I’m too darn old for this stuff…", "What are you trying to prove…"). What’s that about? While my transformation was necessary to combat health issues, I’m competing just because I can. It’s also an opportunity to push myself a little harder and further sculp my physique. There is no pressure for me to win (although it would be nice) however, I want to look my absolute best and have fun in the process.

I’ve been reading various figure and/or fitness websites for ideas about training and confirmed that I am on point with the training. Higher intensity, lower reps, more cardio (I’ve got to add another day of just cardio). I will have to change my routine next week and perhaps employ tri-sets again–at least for legs. Additionally, I need to be in the gym 5 days a week, three days weight training, four days intense cardio, two days abs.

My former trainer gave me the "you better get your butt in gear" look last week. Here I’m thinking I’m already lean, looking pretty good, etc. and I’ll drop this body fat in no time, but he gave me the "you need to drop some body fat look". Better safe than sorry–I was concerned about losing too much too fast, but I’ll just have to go for it. Time to cut carbs. I have been eating wonderful starchy carbs such as lentils, sweet potatoes, a little rice, or whole wheat pasta for dinner, but I will have to go back to fish & veggies and perhaps a small piece of fruit. I will continue eating avocado, tuna or some other lean protein along with mixed greens and fruit. Breakfast I will try to eat veggies with my egg whites, oatmeal at least 4 times per week and wheat toast two to three days a week. Snacks are difficult, I’ve been eating cottage cheese for the past week–not really one of my favs, but when hungry it’s divine. I also eat a serving of almonds, walnuts or pecans per day. I’ve already confessed about my peanut butter addiction and have reduced my intake by 50%. Dairy & peanut butter will have to go in the next three weeks.  I’m going to Puerto Rico , the land of carbs & fried food, this week for four days for a conference and hope that I’ll be able to find some clean eats options near the resort. I’ve checked out sites for restaurant recommendations so I should be able to get some grilled seafood, fresh veggies, & fruit daily.

Until next time…

I spent at least 3 hours on line looking at posing suits this weekend. I would have got one off of ebay, but I’m too darn tall:(. While I’d love to have all the sparkles, etc., I really don’t want to spend the $$ on the crystals & other glamorous detail. The kids need more  clothes;  soccer & dance season along with the basic living expenses make it a tight squeeze. Ummm, where’s a fairy godmother when I need her?

My food bill has already increased. I’m experimenting with a new food plan b/c I was bored with my diet. I started the BCAA, glucosamine & glutamine again and plan to take 1/2 recommended dose of Hydroxycut for at least the next 4 weeks. I’ve already dropped some water weight. I haven’t started cutting calories and only plan to decrease by 10 to 15% unless the bodyfat wants to cling.  I’ll start the cutting back on the carbs 9/29–I’ve already been restricting my peanut butter intake (what a bummer).

Training is going well, the supersets really get the heart rate up and it’s a great way to start the day. I will have to modify my training to include core in the next 2 weeks (e.g. shoulder press with lunges or curls on the stabilizing ball).

I also have to start practicing poses. I am such a clutz and generally don’t do heels so we’ll see what happens. I do plan to work with my trainer in Oct. for posing practice, but would like to get a general idea of how to do the quarter turns and just get some time in standing in those stripper shoes in that front relaxed pose before I start working with him.

I spent a week in Costa Rica and ate in the typical Tico tradition. This means that I ate rice & black beans daily, chicken or fish and lots of fruit & salad. I’m sure I ate more than usual. I also packed snacks such as almonds, mixed nuts & Golean cereal for the in between times. Needless to say my diet was off, but I didn’t partake in fatty foods or sugary substances. I was at an all inclusive and didn’t even have one alcoholic beverage–probably because of the kids or more so due to the Mojito incident (see March blog). I was able to train a couple days in the hotel gym, but not like I would at home. I decided to relax and enjoy myself, realizing that I have earned one week off and that when I return home, it’s back to my regular food intake & training schedule.

I gained about 4 pounds so I’m about 148 now, and my mid section looks soft, but thank goodness the stomach is still flat so I enjoyed wearing my bikinis.

It’s interesting that the more body building knowledge I obtain, the more critical I am of myself. I wanted to post some progress photos of my legs, but didn’t think they turned out well. The abs are thicker so I don’t have an hour glass shape and my boobs have shrunk b/c I am not carrying as much body fat. Therefore, I appear fit but have dropped the curves. I want a six pack all the time, but realize I may not possess the body type that yield such results. Additionally, my "off season" body fat percentage is higher so they are not just going to show up as distinctly as they would with lower BF.

Well, my goal of stopping traffic on Flatbush Ave. has not been reached, but I do get stopped when I walk to the gym with comments re: my legs from "strong knees to olympian to beautiful" so I guess I’m on the right track and hope to continue developing the abductor muscles.

Here’s to healthy living…