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kjd27

"Placed third in Open D Class. Qualified for Nationals!"

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kjd27's Blog Stats
Created:04/13/2009
Total Visits:435
Total Blog Entries:14
Total Comments:6


Inspired!

September 28, 2009

Talk about inspiration! Going to the Olympia Expo kick my ass into high gear and I plan to push myself harder than ever before. I want to earn pro status and know what it takes to get there. These gorgeous ladies weren’t overnight celebrities and defeated many battles to get up on that stage. The outcome was interesting. The girls who placed well were soften than years past. the hard girls (most of the ones I admire most) placed much lower. Thus I know what look I need to aim for this year. Hopefully I will qualify for Nationals this November. If I do, I plan to train for at least ten months before I get on stage again. These past eight months have taught me more than I could ever have imaged about the human body’s capabilities. I could only imagine what next year will bring.

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The assumption

September 23, 2009

You find it within and can’t let it go. That unbelievable drive that pushes you past limitations into a realm so deep and so focused, you do nothing but stare at the finish line. And always standing before you are the doubter- the ones who still see the impossible in what you have proved far beyond any doubt of possibility. In seven months I took my physique from the average skinny-fat mom to a woman of power. I did not take anything to enhance my physique. I did not spend endless hours doing fasted cardio whilst eating 700 calories per day and hammering in fat burners. I eat well, I lift heavy, I see no limitations in my ability. To those who judge, to those who assume I have taken things, done things to bring me to this level: get your head on straight and realize that the human body has the capacity to breach boundaries, to excel past the ordinary, and the defy all laws of nature.

Anyone who challenges that, come live a day in my shoes.

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Wall

August 27, 2009

The proverbial wall stands before me today. 100 push-ups/ 50 pull-ups per day is kicking my butt. I am not sore; just exhausted. Add in all the other lovely iron grinding I do, and WHAM! I stand before the wall. Gotta push through! Only On day four of 18 <3<3<3

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Push-up/Pull-up

August 26, 2009

I read an article by Chad Waterbury on building the chest and back fast. He stated that by doing 100 push-ups and 50 pull-ups six days per week for 3 weeks, one can add an inch to the chest/back. I started this process Monday. After considerable evaluation, I realize that I have to build many areas for my next show. The first area I worked on was my delts. I found that by working them three times per week (a fast recovering muscle group) I added unbelievable size in a short time. My next area is building the thickness from chest through the back. I want that nice boxy look so I don’t disappear in my side pose like I did my last show.

My plan for 3 weeks:
100 push ups/ 50  pull ups 6 days per week

In addition:
Monday/Wednesday/Friday
Bicep curls
Lateral Raises
Face Press
Tricep extension

I also really want to bring that nice glute/ham tie-in. I already have a good foundation, but I want to bring it up. Thus I am working my legs twice per week for five weeks.

Tuesday:
Leg press ss/ barbell hack squat
Bulgarian split squat on an aeromat ss/ Single leg deadlift
Back squat
Standing calve raise (three angles)

Thursday:
Walking lunge ss/ seated leg curls
Stiff leg dl ss/leg extension
Lying leg curls: 10 each leg, 10 together
Seated calve raises

Blog Entry

July 21, 2009

Six Week Workout One:
Begin 7/20/09

Monday- Delts/biceps/abs
DB military press: 27.5 lb dbs
Sets: 4 Reps: 5-6
Triad
DB side lateral raise: 12.5 lb dbs (holy cow! This was killer. Who knew with such light weight)
Front Raise
Overhead DB press
3×12 no rest between
90 sec rest between sets
Reverse hammer curls ( 20 lb dbs)
Sets: 4 Reps: 5-6
21’s
30 lb bb
Sprinter Situps
Sets:3 Reps: 12
SS with
Medicine ball weave throughs
Sets: 3 Reps: 50

Tuesday-Legs
A) Front squat/close stance back/wide stance back: 95 lbs
Sets: 3 Reps: 6 each movement rest 180 sec
B) Snatch grip dl/Romanian dl/Sumo dl: 115 lbs
Sets: 3 Reps: 6 each rest: 180 sec

Yeah, I was ready to puke at this point

C1) Short  step walking lunge/ LS walking lunge/db squat: 22.5 lb dbs
Sets: 2 Reps: 8 steps per leg, 8 squats Rest: 120 sec
C2) Leg curl single leg: 40 lbs
Sets: 2 Reps: 6 per leg Rest:120 sec
D) Seated calf raise: 35 lbs
4×50

I was ready to crawl in the corner and nap after this one.

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Changing it up!

July 20, 2009

I went to the Arizona Open on Saturday. After seeing the girls, I assessed where I need to be by Nov. 28th and decided to switch up my program. Two hours of painstaking research lead me to design my program and diet. I am doing carb cycling… not the biggest fan of carbs. I just can’t eat them, so high carb days are rough. Today is a high carb day and this far I am behind by 90 grams. Ugh!

Six Week Workout One:
Begin 7/20/09

Monday- Delts/biceps/abs
DB military press
Sets: 4 Reps: 5-6
Triad
DB side lateral raise
Front Raise
Overhead DB press
3×12 no rest between
90 sec rest between sets
Reverse hammer curls
Sets: 4 Reps: 5-6
Preacher Curls
Drop Set
8-8-8
Sprinter Situps
Sets:3 Reps: 12
Tuesday-Legs
A) Front squat/close stance back/wide stance back
Sets: 3 Reps: 6 each movement rest 180 sec
B) Snatch grip dl/Romanian dl/Sumo dl
Sets: 3 Reps: 6 each rest: 180 sec
C1) Short  step walking lunge/ LS walking lunge/db squat
Sets: 2 Reps: 8 steps per leg, 8 squats Rest: 120 sec
C2) Leg curl single leg
Sets: 3Reps: 6 per leg Rest:120 sec
D) Seated calf raise
4×50
Wednesday-upper back/delts/triceps
Wide grip PU, rest 10 sec
Med grip PU, rest 10 sec
Med grip CU, rest 10 sec
Narrow grip CU, rest 10 sec
Repeat once
Face Press
4X10
Iso- Dynamic Rows
12 sec, 9 sec, 7 sec, 5 sec, 3 sec, 1 sec, repeat twice
Thursday- Lower back/calves/abs
45Degree Hyperextension
4X8
Standing calve raises
4X12
Medicine Ball V-ups
5 waves
DB pull-ins
3X5 each arm
Swiss Ball Step offs
3X5 each side
Contralateral hand to toe touch
10 reps

Friday-chest/delts
Flat bench DB Press
4X7 Rest: 60 sec
Cable press
4X7 rest: 60 sec
Incline DB Flyes
4X7 Rest: 60 sec

Seated Lateral Raise
4X8

Rear Delt Raise
4X8

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Wet Wolf’s Half Body Workout

July 14, 2009

Wet Wolf’s programs simply work. There is no other explanation needed. He designs his workouts to get you in and out of the gym before you waste muscle. I finished my last contest with his Total Body Assault and started this off season with his Half Body. Thus far my lifts have consistently grown stronger. I have only gained 8 lbs and still have veins ripping through my abs. I have a photo shoot next Saturday and feel confident that I will look amazing for it.

The routine is divided into four days. I am on week four of the workout and went up in all my lifts since the previous week with the exception of rows. I could have gone up ten pounds, but played it safe.

Day 1: Upper Body (Type IIA and IIB Fibers)

A) T-bar row: new gym does not have t-bar, so I did barbell rows
Weight wk 4: 100lbs
Sets: 4
Reps: 4-6
Rest: 90 seconds

B) Incline dumbbell press with palms facing in (60 degrees)
weight wk 4: 30 lb db
Sets: 4
Reps: 4-6
Rest: 90 seconds

C) Hammer curl
weight wk 4: 27.5 lb db
Sets: 4
Reps: 4-6
Rest: 90 seconds

D) Standing dumbbell side raises (with some body swing)
weight wk 4: 20 lb db
Sets: 3
Reps: 6-8
Rest: 90 seconds

E) French press
weight wk 4: 35 lb db
Sets: 3
Reps: 6-8
Rest: 90 seconds

F) Reverse crunches (pause at the top)
Sets: 3
Reps: 15
Rest: 90 seconds

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Let’s Do This Thing

July 1, 2009

Dedication time. Now that the school year is over and I am SAHM’ing it, I am going to faithfully blog my journey into my next NPC show. That says it all. I wrote it, now I have to compete :)

Short Version of Me:

I took an interest in bodybuilding at the ripe age of 13 when my mom purchased an all-encompassing weight bench at a garage sale. Lo and behold, along with said weight bench came an Arnold book. I carried that book with me everywhere I went for three years: sleepovers, cheer practice, track meets. Eventually the weight bench became a part of my bedroom and we were best friends. At age 14 my mom enrolled me at a local fitness club and I would lift weights three days a week. In high school I took weight training courses, ran track, cheered, you name it.

My life was pure fitness. I lived and breathed the energy everyday. I also sang the eat-what-I-want-because-I-am-lean mantra to the T. That worked for me, at least in my own little head, up until I hit the nice age of 25. I never really taught myself about nutrition or supplements because I thought my gift of lean-genes was enough. I didn’t eat 6,000 calories of fast food everyday, but I could down a milkshake and pizza like no one’s business without even thinking twice.

I had my first child at 23. Two weeks after I gave birth, my belly was flat my size-5 jeans were back on. I never really gave much thought to working out as a busy mom, but lost a ton of weight from stress. When my daughter was 9 months old, I weighted in at an unhealthy 115 pounds. I was sick. Four months later I ended up in the hospital with near kidney failure. After lying unconscious in that hospital bed for two days, I woke with the realization that I had to change my lifestyle.

Drastic measures were not taken. However, my diet improved and I slowly eased my way back into the gym. My largest set back was how uncomfortable I had grown in my own skin. I packed on a few pounds, but nothing to cry about. The changes I saw physically were those eery love-handles that tend to creep up on women near their twenty-fifth birthday, and some saddlebags to go along with it. Nice package, huh?

Try as I might, I could not drag myself into the gym knowing I was completely out of shape. I felt like a frump, thus I behaved like one. This yo-yo game of "get your butt in gear; but I’m too fat" last through my second pregnancy. I ate whatever I wanted and sat on my rear behind a desk for the entire nine months. My pregnancy was not an easy one to say the least. I was in and out of the hospital with preterm labor and eventually ended up on bed rest. Never in my pretty little head did I think that my lifestyle was the contributing factor.

I gained a whopping 50 pounds with my son. It slowly came off, but I stayed in the 140’s for quite a while. I was your typical skinny-fat girl who looked great in clothes and with the lights off. I ask myself a million why’s, but can never conclude a rational explanation as to how  I got there and why I stayed that way. Eventually something clicked. Two years ago I joined the YMCA. I started going to Body Pump classes. At first I hid in the back of the class, ashamed that I couldn’t even do a lunge with weight on my back. Shortly I moved up to the front of the class and began enrolling in yoga and Zumba. After three months, I ventured out into the actual gym. I saw changes in my physique as my muscle grew. I began feeling more and more comfortable in my own body and even ventured onto the beach in a bikini for the first time.

After a year of the Y, I grew tired of the high school musical that went on there at night. I taught teenagers all day and didn’t want to put up with them in the gym: my sanctuary away from teenagers. My husband and I enrolled at World Gym and I took off from there.

On my 29th birthday I vowed to be in the best shape of my life by age thirty. I turned 29 in October and by New Year’s Eve I thought my goal wasn’t big enough. I wanted something on a grander scale, something that at one time seemed insurmountable. I resolved to enter an NPC figure show by fall. Once I started talking to girls at the gym who competed, I was introduced to many local competitors who inspired me to compete in the spring rather than the fall.

I was totally overwhelmed. Training was intense, especially since I was going at it alone. I was lost in the world of dieting, training, building muscle while losing fat. I literally felt my world was caving in when I stumbled upon Figure Athlete. That sight was a lifesaver. I gained so much knowledge and support from those with experience as well as those who were on the same trek as me. Eventually I began working with Bev Direnzo, an IFBB BB Pro, and her husband Matt.

At 9 weeks out I was lost. By 7 weeks out I was molded, reformed, and refreshed into a whole new physique. My diet coach cut out my carbs complete, manipulated my fats, and kept me on a low calorie diet for the next several weeks until the show.

I did it. I got up on the stage and competed for the first time. It was so easy to get up there. The energy from the crowd was electric and I felt like a force of nature because I had done what not too long ago seemed impossible. I didn’t place where I wanted. I didn’t have the perfect suit, the perfect tan, hair or make-up. There are many things I would have changed, but that doesn’t matter. When looking at the grander scheme of it all, this was the smallest stepping stone into a world so huge my eyes can barely consume all I am to see.

The day after my show I did my first photo shoot. I had never done any modeling before. If you knew me in real life, you would imagine this shy, introverted teacher in her khaki pants writing stories in her journal or shoving her nose in a James Baldwin novel. You would not have imagined that girl on the beach in her itsy-bitsy bikini posing for the camera. My photog was very please with my work and the outcome of our shoot. He shot me for 2.5 hours and took over 400 photos. It was the ride of a lifetime.

So, what’s next? I have several photo shoot opportunities and plan to compete in the November show here in Phoenix. I also entered the Flex Magazine Bikini Model Search. I know it’s a shot in the dark and there are some heavy contenders up there, but hey. What have I got to lose?

Kellie
I shall end with an appropriate quote:
"I believe that anyone can conquer fear by doing the things he fears to do, provided he keeps doing them until he gets a record of successful experience behind him."- Eleanor Roosevelt

Rest

April 16, 2009

Tonight is my night off which typically means I chase my son around the soccer field for an hour while my daughter practices. I think he gives me a great workout than I could come up with at the gym :o )

 Sunday is my next posing/nutrition meeting. I am afraid to see what my new plan will entail. Please say I can have chocolate again!!! Okay, back to reality.

Cardio Night!

April 15, 2009

I seriously had wayyyy too much caffeine. About 20 minutes in I couldn’t tell whether I would pass out or toss my chicken. I have the worst headache tonight, but I made it through.

Cardio:
plate pushes up and down the nice rubber floor
rest 2 minutes
40 lb db swings 1 min
rest 2 min
10 medicine ball push-ups
rest 2 min

cycle 4 times

done!

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