Ms.Jay’s Road to Accomplishment

Coming up on August 16th, 2008 in Anaheim, CA, there’s going to be a bodybuilding competition. I am currently strongly considering competiting in this contest. I’m very nervous at just the thought of it, but I’ve wanted to compete for a while now and believe the time is now to jump right in. I have to be on point when I step onstage. So, what I am asking for is any advice whatsoever that could possibly help me prepare for this thing…Please?

I don’t know what I wnat to do with myself. I’m all over the place when it comes to fitness. One day I want supllements, the next I hate them. One day I call it a "diet", hte next I wnat to call it a lifestyle. But truely, I’m tryuing to figure myself out. Is it all a lie. Do I really love this stuff or is there nothing better to do or both? I’ve gone to another extreme now. I’ve made a proposal to my division to do a tranformation contest. It’s partly selfish of me so that I can have the motivation to get back on track, and the other part of me wants to help my shipmates. Alot of them are so clueless to what really being in shape is, I want them to see their true potential in this thing. That is of course my happiness in life; people making positve changes in their lives both physically and mentally, cause when you look good you feel good…sometimes. Anyway, I’m mapping out the details of it all right now. This will be interesting!

My goal now is basically to soften up a bit. I’m not taking any protein suplements at the time. The only source of protein I get is solely from my diet: low fat, moderate carbs. and moderate protein.

Mostly, I’ve been sticking to cardio. The only weights I get are from my couple of 10lb. weights I use occassonally at home.

I don’t like the size that I put on when I lift and my goals are mostly for asthetics at the moment; to achieve a more feminine look. I still appreciate muscle, just smaller muscles. It may not be the smatest thing as far as no lifting and lots of cardio when considering one’s metabolism and the tightening of skin and so on. But I know what I’ going for and I believe this is the best way to achieve those goals.

I took a picture with Beyonce before her concert here in San Diego on the 26 AUG. I saw the prints on the internet and wanted to throw up my lunch. You know that saying, "Big as a house"? Yea well I’m not there yet. Im defintely Big as an Apartment or something, maybe a cottage. I decided that this was motivation enough and I know when I’m serious about something. Its this feeling I get where I’m focused and determined. I’ve found that as long as my attention is focused on something, I function better. I’m taking two college courses and studying for a CLEP exam for College Algebra right now.; so I find myself studying or workingon something constantly. I love it! In turn I have discovered my addictive behavior. I have to be addicted to something at any given time. Whether it be coffee, cigarettes, alchohol. or now college. That’s the thing is to find what works for you in a positive way. Playing the cards you’re dealt. Anyway to make a long story short, I’ve given myself til New Year’s to reach my goal of 148lbs. which is what I was a little more than a year ago. Because I gained so much weight, that means a goal of thirty pounds from now, 37lbs. away from where I was two weeks ago. Yea, I know. IT GOT BAD! Anyway, I will be taking before pics tommorow, for real this time. LOL. GOD Bless!

I have not been working out or eating the way I’m supposed to at all. I’ve been doing whatever it is I feel like doing: eating whatever, drinking (a lot) whatever I want, not exercising, lying around watching t.v.. I know it’s about the process of me transitioning back into port; adjusting and getting my life back to normal. But this process has been detrimental to my health is not moving fast enough by any means. I need something to motivate me enough to make that move. The want to look better and feel better isn’t enough. My relationship problems are major factor. I wouldn’t say I’m depressed, but I just lack energy to do anything but drink, smoke, sleep and watch t.v. I just need something to wake me up from this daze I’m in. My problems and difficulty to “get right” totally helps my understanding of how hard it can be for others. My being so critical of others and what I like to call their ‘Lazy mentality, has been narrowed.  But what I do realize is that you have to find that motivation before it’s too late. Ask for help. I want it, I Do. I just need a slap in the face to wake me up! I’m sure I’ll find that in the pictures I’ll be uploading next week. Til then…God Bless all of you hardworking folks out there!

My question is is it possible to attain optimum fitness AND successfully compete in  Bodybuilding? I’ve been designing my own personal training plan that I plan on beginning in the next couple of weeks and can’t decide whether this is the best thing for me to do considering the fact that I would one day like to be worthy of coompeting. Will I be able to do it all? This is close to what I’ve come up with so far:

Monday:
Weight Lifting (Upper)
Split Cardio

Tuesday:
Swimming as Cardio

Wednesday:
Weight Lifting (Lower)
Split Cardio

Thursday:
Group or At Home Areobics

Friday:
Boxing (Heavy Bag, Speed Bag, etc.)

Saturday:
HIIT
Calisthincs

Sunday:
Off

Is it possible to do it all?

This pains me to inform you all of this, but I can not go on with this lie. I have a past known for yo-yo dieting. I tell myself, "Ok, this is a new lifestyle, not just a one-hit diet." And then I turn right around and continue on with my old bad habits as soon as I get close to my goals. Then when I see myself plumping back up, I get depressed, eat even more, plump up even more, and then finally get back on track. I fell off for a shorter time than usual this time. It was only for 5 weeks. I still see that initial progress as far as muscle clarity and size, there’s just a layer or two of unwanted fat/water. I completely stopped eating right, stopped all supplements, and have only worked out a total of 3 days in 5 weeks.

I can’t make any promises because I can’t tell the future. What I will do is try my best and work harder than I did before. I will also check myself mentally. Be conscious of how I feel. My emotions define a majority my actions as far as health. When I’m not in a good place, I usually lose all care for my health. I’m going to get some help for this also. The main thing is that I know I’m better than that. I have control over myself, not the food I eat. I have a new goal date, a new plan and a new attitude. I’m ready to start over!

I didn’t have the energy to do the 5 mile jog today, so I stuck with some Interval training and the StairMaster. I workout on the treadmill for a total of 40 min; 1:30 min./0.0 Incline/6.5 MPH for exercise time and 2:30 min./3.5 Incline/ 3.5 MPH for recovery. I did the StairMaster for an added 20 min. on Level 6. I was pooped. One of my shipmates was trying to talk to me during my last 3 min. on the StairMaster. It was totally weird cause I could hear her but I couldn’t understand anything she was saying. She could have easily been speaking Chinese. That’s just how tired I was. LOL Tomorrow, Tomorrow! I love ya. Tomorrow! It’s not like anything changes for me after this is over. I must admit though, that it has been sort of nerve racking. It’s not like we’re famous or something, but to put yourself out there for public scrutiny…it’s gonna fell good to just relax and not feel like I’m being watched all the time. Til’ then…

My stregnth has decreased drastically. Lifts that were once unthinkable to workout with cause they were too light is what I was working with last night. My shoulder throbbing from so much pain was not helping my workout either. And of course, I tried to keep the intensity up but it was really almost none existant from me stopping and rubbing my shoulder in hopes of completing the next set. I may be moving shoulders from Chest/Tri to Back/Bi day. The stress it all is really too much to handle.

Warm Up
Elliptical Machine–10 min.

—————

Incline DB Flyes
1 set 10lbs. DB’s for 20 reps

4 set 15lbs. DB’s for 15 reps
—————

Cable Cross Overs
4 sets #2(lbs.) for 15 reps

—————

Low Pulley Lateral Raises
3 sets #1(lbs.) for 10 reps

—————

Rope Pulldowns
1 set #3 for 15 reps
1 set #4 for 15 reps
1 set #3 for 15 reps
1 set #2 for 25 reps

*Supersetted* w/

Overhead Extensions
1 set #3 for 15 reps
1 set #4 for 15 reps
1 set #3 for 15 reps
1 set #2 for 25 reps

—————–
Stationary Bike
30 min.

I know some of the reps look a kinda crazy, but most of them were forced. My stregnth was just not there but at the same time I still wanted to get that burn. I’ll feel like I’m wasting my time if I don’t get that burn. Anywhooo, my shoulder is killing me today. It’s cardio and ab’s, so I should be fine by my Back and Biceps day Friday night! Hope everyone has a relaxing weekend. Enjoy the sun for me. GOD Bless!

One thing I really thought about today was the fact that when I become a personal trainer, my clients are gonna want to know various exercises to target those hard to reach places. Because of this I really need to start doing my research so that I can give my honest opinion based off of my own experiences AND what I’ve been taught. So today, I decided to pop on my knee braces and give those lunges another try. I try various movements of my arms, various ways to go down into the lunge and come up from it, how long my legs could truly withstand making the movement, and how deep of a lunge to go into work the different parts of the thigh. Needless to say, I had a great workout. From now on, if there’s a way for me to work a body part more efficient thru movements other than machines, that’s what I’m gonna do. I’ve found that I rely on machines for far too much of my workouts.

Warm-up on Stationary Bike
10 min.
——————-
Lunges on Step (Thingy) (Focusing on the Hams and Glutes)
5 min. (Straight)

25 BW Squats

Lunges on Step (Thingy…LOL)
5 min.

25 BW Squats
——————-
Leg Press(Focus on the Quads)
1 set for 15 reps w/90lbs.
1 set for 15 reps w/70lbs.
1 set for 20 reps w/50lbs.
1 set for 20 reps w/40lbs.

*Supersetted* w/

Seated Calf Raises
4 sets for 20 reps w/35lbs.
——————–
Adductor
3 sets for 20 reps w/#4(lbs.)

*Supersetted* w/

Abductor
3 sets for 20 reps w/#5(lbs.)
——————–
25 min. on Elliptical

On yesterday, my all cardio and ab day, the intensity was crazy. During my ab workout, I decided to workout amongst everyone else instead of in the little room normally used for ab work and stretching. Because of my reputation of being this "FitQueen" onboard, I had to make it look easy. I was moving like a mad woman. I went from Leg lifts, to Obliques on the hyper, to Reverse crunches, weighted crunches, amongst other things for the entire 30 min. Usually, I’ll take a few breathers here and there cause the tightness in my ab’s gets to be unbearable, but not last night. I just kept thinking, don’t break. It’ll make you look weak! LOL. Anyhooo, afterwards I did Interval training on the treadmill. –0.0 Incline/ 6.5 MPH for 1 min. and 4.5 Incline/ 4.5 MPH for 2 1/2 mins. for 6 Intervals. Then on to the StairMaster for 30 mins. I must admit that I don’t look forward to Cardio days, but I love the effects of it.

I am Finally seeing some results people. I feel smaller, which in my book, is the a greater feeling than anything. While feeling smaller, I feel tighter. Which again, is a great feeling. There’s nothing worse than working your tail off and feeling like it nots paying off. Tonight was back and biceps; areas that I feel are my strongest points. Here’s my workout…

10 min. Warm up on Elliptical
—————————–
One Arm Dumbbell Row
1 set–15lbs. for 20 reps
3 sets–20lbs. for 15 reps
—————————–
Close Grip Lat Pulldowns
1 set–50lbs. for 20 reps
1 set–60lbs. for 15 reps
1 set–70lbs. for 12 reps
1 set–80lbs. for 10 reps
—————————–
Seated Row
3 sets–#2(lbs.) for 15 reps

*Supperseted* w/

Dumbbell Shoulder Shrugs
3 sets–25lbs. for 15 reps
—————————-
Hyperextensions
4 sets–10lbs. Plate for 12 reps
—————————-
"21" (Renamed "30" Today…lol) w/E-Z Bar
3 sets–10lbs.
—————————-
Preacher Curls w/ E-Z Bar
3 sets–10lbs.
—————————-
Bicep Curls (Burnout)
10lbs.DB’s for 20 reps
—————————-
20 min. on Elliptical
(Cross Trainer Program)

High intensity the entire time. I kept all rests under 30 seconds. Ahhhh! I feel outstanding. Thank you BB.com for all your help in my progress.

Unfortunately because of such excruciating lower back pain, I took a second day off. Those 5 mile jogs really kick my butt. To add icing to the cake, I had one of those O.K. workouts tonight. I wasn’t fully into my workout but I was there. Energy was lagging. Here it is…

Warm up on Treadmill
10.0 Incline; 3.5 MPH for 15 min.
___________________
DB Bench Press
3~20lbs. DB’s for 15 reps

*Supersetted w/

Seated Tricep Press
2~20lbs. for 20 reps
1~20lbs. for 15 reps
___________________
Machine Pec Fly
1~#3(lbs.) for 15 reps
1~+5lbs. for 12 reps
1~+10lbs. for 10 reps
1~+15lbs. for 8 reps
___________________
Tricep Kickbacks
3~10lbs. DB’s for 15 reps (EA. Arm)
___________________
Iso-Lateral Incline Press
1~50lbs. for 15 reps
3~50lbs. for 12 reps
___________________
Rope Pressdown
1~#3(lbs.) for 15 reps
2~#2(lbs.) for 15 reps

*Supersetted w/

Cable Rope Overhead Triceps Extension
1~#3 for 15 reps
2~#2 for 15 reps
__________________
20min. on Elliptical

Though the energy was low, I still managed to get a really good pump going. I swear my arms are 3x’s their normal size after a good workout.

After this week’s training, I am thankful that it’s time to take a day off. After that leg workout, I was already sore. Then I had the nerve to hit up that treadmill for another run. I honestly didn’t think I would be able to do it. I thought my legs would eventually give out on me. But they didn’t. Hell, I actually did better this time up. This time I was able to do 4.8 miles in an hour. I’m gonna keep this up until I get to 5 miles in 50 mins; an average 10 min mile for each mile. Running has always been and still is a very difficult task for me. Just thinking about it used to make me tired. I’ve come a long way since then.

I figure if I can accomplish something like this, I can do anything I really put my mind to. People make this most noted statement to others on a daily basis. But the brutal truth is that Everybody don’t have what it takes to accomplish "Anything". I, myself am trying to take baby steps. You gotta crawl before you walk. Right? Bodybuilding is a tough industry. Only the best survive and only the worthy are successful.

I’ve been reassured that I can still have an effective leg workout all in one day. After that Dawm Tug-O-War, they’re really killing me.

Warm up
10 min. Stationary Bike
_____________________
Abductor
1~#4 for 20 reps
3~#5 for 15 reps

*Supersetted* w/

Adducter
1~#5 for 20 reps
3~#6 for 15 reps
_____________________
Leg Press
1~90lbs. for 15 reps
3~90lbs. for 12 reps
_____________________
Leg Extensions
1~#2 for 20 reps
1~+5lbs. for 15 reps
1~+10lbs. for 15 reps
1~+15lbs. for 15 reps

*Supersetted* w/

Calf Raises (w/ Varied Foot Positions)
4~35lbs. for 20 reps
_____________________
Lying Leg Curls
1~#2 for 20 reps
1~+5lbs. for 15 reps
1~+10lbs. for 12 reps
1~+15lbs. for 10 reps
_____________________
30 min. Stationary Bike
(Hill Climb Program)

Again, people if you have’nt heard, Supersetts are what’s Hot! I just recently, during this competition, started instituting them into every workout.  Makes training a lot more effecient and effective.

Quick update on supplements…I received my order from bb.com today! I now have Cytosport Muscle Milk, Now EGCg, MAN Scorch, and an extra bb.com towel. Neither of these supplements will be added to my stack anytime soon. I figured if BB.com wants to give me free supplements, I’m gonna take’em. After I run out of my current Protein, fat burner, and antioxidant I will take approximately a week or two off from all supplements and move on the new batch.

Yesterday, I was unable to make a post due to unexpected circumstances at work. With this new training split, tweaking of my diet, and me having the opportunity to get more rest, I see major progress that I didn’t see only a few days ago. I’m loving life right now. Another thing that really has me in high spirits is the book that I’ve been reading called "On Grief and Grieving". It has helped me to better understand life and death and what’s been going on with me these last couple of months.

Anywhooo, here is my workout…

Warm-up on the Treadmill
0.0 Incline 6.0 MPH
10 min. 1 mi.
__________________________
WGLPD
1~60lbs. for 20 reps
1~70lbs. for 15 reps
1~80lbs. for 12 reps
1~90lbs. for 8 reps
__________________________
Upright Rows
3~20lbs. for 15 reps

*Suppersetted* w/

Bent-Over Raises
3~10lbs. DB for 10 reps
__________________________
Hyperextensions w/ 5lbs. plate
3~for 12 reps

*Suppersetted* w/

Knee Lifts (Bodyweight only)
3~for 10 reps
__________________________
Bicep Curls
1~10lbs. DB for 20 reps
3~15lbs. DB for 12 reps
__________________________
"21" w/ E-Z Bar
3~10lbs.
__________________________
15 min. on Stairmaster

Another good one under my belt. I’m really in a good place right now.

Today is one of my all Cardio and Ab days. After about 30 min. of various ab exercises using the usual stuff, ie. stability ball, mat on the floor, and weighted ab crunches, I made the most rewarding accomplishment to date. Now, even on my best day back when I was in school, I could only due anywhere between a 1-2 mile jog; and it must’ve taken forever for me to complete it too. But Today, guess who ran 4.6 Miles. Me! That’s right! ME! (A personal record that I could only dream about achieving before.) I can’t even express how good I feel about this. This past year has brought me to a place physically that I never could’ve even imagined. I thank GOD for these legs I have, and I’m gonna use them for all their worth. I know I might rag on them a lot for bigger than I desire but tonight they made me proud. Tommorow Back and Bi’s. Til then…

My training for tonight…

10 min. 1 Mile Warm-up
_____________________
DB Bench Press

1~15lbs. for 20 reps
3~25lbs. for 12 reps
_____________________
*Giant Set*

Front DB Raises
3~5lbs. for 10 reps

Bent-Over Raises
3~5lbs. for 10 reps

Side DB Raises
3~5lbs. for 10 reps
_____________________
Rope Pressdowns
1~#4 for 20 reps
2~#5 for 12 reps
1~#4 for 15 reps
1~#3 for 10 reps
_____________________
25 min. 2 Mile Run

Really good workout! Definitely less lifting than I’m used to. Still got a great pump going. We shall see what the future beholds…

I know it seems a bit late in this to be changing things up, but as I stated in one of my blogs, I’ve packed on a lot of muscle mass which was not my intention in the first place. But as we willful-minded people know, all you have to do is pick yourself up and try again. I have changed my workout plan and Here it is…

Monday–
Chest, Tri’s, Ab’s and Cardio

Tuesday–
Ab’s and Cardio

Wednesday–
Back, Bi’s, Ab’s and Cardio

Thursday–
Ab’s and Cardio

Friday–
Leg, Ab’s andCardio

Saturaday–
Cardio

Sunday–
Cardio

This will be my training split until I reach my desired bodyfat goal. Afterwards, which will be well after the Contest ends, I will again change it up according to my current needs. I’m not going down without a fight!

I’ve decided today that my particular training schedule is not for me. I must say that I have mastered how to add the muscle but not how to maintain it. I have put on somewhere around 7-10lbs. of muscle in these last few months. I thought I was just getting more defined and therefore smaller. Added to everyone making comments such as I look "Huge" and "Man you are really getting big:but in a good way", my clothes are fitting tighter and almost suffocating. This was not my goal! This is definitely not saying anything thing about anyone, but I don’t want to look any more masculine than I already do in terms of size. Yes, I wanna get somewhat ripped but certainly not bigger. Anywhooo, because of this I’m changing my workout plan effective immediately. Instead of lifting 6 days a week, I’ll be lifting 3 days a week. Cardio will remain the same ranging from 5 to 6 days a week. My supplements will also remain the same minus the creatine. I’m not sure what others may think of this and I’m certainly interested in the opinion’s and advice of those on this community. But this really what I think I need to do until my weight gets back down to where I want it.