littlemelissa’s BodyBlog

I tried out a new leg workout yesterday and I really enjoyed it. I hate doing legs so I think I finally found the right program. I got it off of BB.com so we’ll see how it works for me. The only "draw back" was that the gym was packed last night so I couldn’t get a bar or heavy enough dumbbells for the stiff leg deadlifts.  I’ve never incorporated those into a leg workout and really wanted to try it. Anyways, here’s the workout I used.

 LEG CURLS-20REPS/30LBS

LEG EXTENSIONS-25REPS/40LBS

STIFF LEG DEADLIFT-I didn’t get to perform these but you’re supposed to do 15 reps

LUNGES-20REPS (EA. LEG)/TWO 15LB DUMBBELLS

ONE-LEGGED LEG PRESS-20 REPS (EA. LEG)/50LBS

SQUATS-15REPS/90LBS

STANDING CALF RAISES-25 REPS

I did 20 minutes of cardio on the treadmill in the morning… I had it set on random hill at 6mph and did this leg workout in the evening.

I have developed a PT plan for my Soldiers which I think hinders my progress toward my own goals. I do PT with my section 5days a week and what I have planned for them does not always coincide with what (such as body part or a cardio/not cardio) I have planned for that day. I hit the gym after work to concentrate on my specific plan. I do love it and they seem to as well. And they are improving so I’m extremely proud of them. This is the the basics of the plan:

Monday-Sprint Workout/weight training

Tuesday-long distance run/weight training

Wednesday-sprint workout/weight training

Thursday-long distance run/abs

Friday-Change up

Sat and Sun are rest days (obviously)

Sprints usually consist of "last man up" runs, Fartlek, or "jog, race, sprint" runs. There is also a pretty steep hill down the street that we sprint… up, over, and around.

Long distance is either 4+ mile run or run at a certain pace for 45-60min… some cardio days I will switch out a run with bike, treadmill or elliptical work.

I rotate weight training btw upper and lower body and will usually incorporate an abs workout on Monday or Tuesday.

I call Friday a "Change Up" day cuz that is usually something unusual or tough just to break things up a bit. A "change up" can be a ruck march, combatives training, card PT or Boot Camp Friday. I love Boot Camp Fridays! We concentrate on plyometics, static, and partner assisted exercises.

Right now I am not too strict on my dieting. My competition season probably won’t start until late spring of next year. I do try to eat as healthy as possible. My issue is getting enough to eat to gain significant (and lean) muscle mass. I am up at 5:45 and off to the gym. I usually run then lift.  I am showered and at my desk by 9:00. This is where the eating thing gets screwy. My goal is to eat meals at 9am, 1pm, and 7pm. with snacks at 11am and 4pm. I’ll have a protein shake at 8:30am and again at 6pm.

The problem is at I get heavy into work at 9 and forget to eat (or use the excuse that i just didn’t have enough time) and sometimes don’t get around to eating until 10:30 or regular lunch time which is noon (I don’t eat lunch at noon like everyone else at the office; I go to the gym during my lunch hour and eat in my office at 1pm). Sometimes I forget the snacks. I even posted a little reminder with the times I am supposed to be eating on it, but that hasn’t helped the forgetfullness either.

I know this is sabotaging my weight gaining goals, but I always forget. So today (no I am not at work right now) I vow to do much better with my eating schedule.

Well, I would like to become a fitness/sports model. I hope to grace the covers of such magazines as Oxygen and M&F Hers. So far I have submitted photos to Oxygen and Fitness and Physique magazines. I have a swimwear shoot in about two weeks. I plan to submit those and a few others to MuscleMag… they are looking for swimsuit models. I’m basically trying to get my name out there. I have a site at One Model Place… I’ve been using my myspace (which I need to update and join some groups) and I  have profile on FAME that I’m not really using. So my goals for this weekend are to update all of my sites to include the FAME one. I also have a mailbox full of casting calls from One Model Place that I need to sort thru and actually start trying to get casted for things. The biggest way to break into fitness modeling is by winning shows. I plan to do that when my next season starts. I’m not really sure of what else to do.  I just keep meeting with photographers to diversify my portfolio.

Hey all! Just wanted to say "hi". I will be using this blog to track my progress as a competitor and model. I’m about to go grocery shopping so I will write more later. Thanks!