mindyk’s BodyBlog

Checked out my calves in the mirror today…I’m finally seeing some growth back there! I’ve been hammering em twice a week about 3 days apart, and just doing everything different all the time! For the most part I’ve been doing 4 sets of 20-25 reps with 45-60 sec rest in between…..and in between sets I’ll do calve raises in a squatted position till I can’t do anymore, then I go on to my next set! I make sure to always change up my foot positions frequently to keep em guessing! I’m so happy!!!

It was shoulder day today and here is what my workout looked like

Rear Delt Machine
4 X 15  @  50lbs  30 sec rest

Standing DB Laterals
4 X 12 @ 15lbs  30 sec rest

Standing DB Lateral Raise to Overhead
4 X 10 @ 10lbs  30 sec rest

Standing Alt Front DB Laterals
4 X 10 @ 12.5lbs  30 sec rest

Seated DB Curl to Overhead Press
3 X 10 @ 10lbs  30 sec rest

ABS
Roman Chair Crunch
4 X 20  45 sec rest

Rope Cable Crunch
4 X 25 @35lbs  45 sec rest

Oblique Crunch Weighted
3 X 15 @ 15lbs  45 sec rest

V-Sits
4 X 20  45 sec rest

I like to go to Tim Horton’s to get myself an ice cap and a cheese croissant for my cheat days. I don’t go there too often because they don’t accept debit (cash or credit only) and I never have cash on me and I hate charging 4 bucks on credit! So as it turns out every time I have went there they are ALWAYS out of cheese croissants!! Every single time! I almost lost it the last time, because I’m thinking if this is a popular item then you guys should be on the ball about having it (the last 7 times I have been there…and it’s been different locations too, they have been out!).

So I went there the other night to the drive thru, and I ordered my med ice cap, and then I ask "Do you have the cheese croissants in stock?"

Wouldn’t you know it…..THEY HAD THEM IN STOCK! It was fresh too and all warm and yummy!! The last time I had one was AUGUST!!!

ahhhhhh it’s about time!!

ok just had to share that with you all! lol

Mindy

Hi everyone!

Thanks to everyone who has been following my progress on this 3000 cal diet!

So, the results are in and I weigh 123.5lbs! That wasn’t a 10lbs gain…but I am happy with the results, as the visual improvements and strength is what stands out!  I must say though a couple times I was getting about 2500 cals rather than the full 3000. It was more food than I have ever chocked down though!

I recently updated my measurements about a week back and I put on about a half and inch everywhere! I was also commenting on how I hoped I wouldn’t have to get larger jeans, but the clean bulk served it’s purpose and I was still able to fit into my jeans! lol

This is how I modified the diet for myself from the magazine, the cals may not be EXACTLY on point but I just rounded up or down when needed!
WAKE UP

1 scoop whey and half banana

BREAKFAST

3 whole eggs and 1 cup cream of wheat

or  1 cup cottage cheese (1%), 1 cup pineapple, 1 cup rice krispies w/ half cup skim milk

SNACK

1 scoop casein, 1 whole wheat english muffin w/ 1 tbsp natural PB

or  4oz lowfat yogurt, 1 scoop whey, 2 bolied eggs

LUNCH

4oz Turkey deli meat, 2 slices whole wheat bread and 1 cup broccoli

or 1 can tuna w/ 1 tbsp fat free mayo, 2 slices of rye bread and 1 cup veggies

PRE WORKOUT

1 scoop whey and 1 apple

POST WORKOUT

1 scoop whey, 1 scoop casein, half a bagel w/ 1 tsp jelly

DINNER

4oz Atlantic salmon or chicken, 1 cup rice or pasta, 1 cup veggies, 2 tbsp olive oil

BEDTIME

1 cup 1% cottage cheese and 2 tbsp flax seed

Another night at the gym and I’m pretty happy with my routine tonight.

Squat Machine  4×12 @ 180lbs

Seated Leg Curl  4×10 @ 90lbs

Deadlifts   4×12 @ 60lbs

Lying Leg Curl  4×8 @ 65lbs  and lowered to 40 and did to failure

Standing Machine Calve Raise    4×25 @ 45lbs

Single Leg Calve Raise     4×15 @ 12.5

Calve Extension    4×25 @90lbs

Cable Crunch  4×20 @ 30lbs

Jack knifes  4×25

Weighted Swiss Ball Crunch  3×20 @ 15lbs

Machine Crunch  3×20 @ 55lbs

Had a pretty good evening workout tonight, I think I killed the legs for a now!

Warm up 5 min on treadmill on incline set @ 4

Leg Extension   4×10 @ 90

Leg Press  3×10 @ 170

Hip Adduction   4×12 @ 70

Leg Extension (toes out)  4×10 @ 90

Hack Squat    3×12 @ 70

Leg Extension (toes in)  3×8 @ 85

 Seated Calve Raise  4×20 @ 55

One Leg DB Calve Raise (toes out) 4×25 @ 12.5
Seated Calve Extension   5×20 @ 95

Weighted Swiss ball crunch   4×20 @ 15

Weighted Incline V Sit  4×25 @ 7.5

Weighted Oblique Crunch  3×20 @ 15

So, this 3000 calorie meal plan has been going good. I admit it has been pretty crazy getting in all those meals in a day, thank goodness I have a job where I get to have a break every 45 minutes! As far as my gains go I have only put on about 2 pounds…..I still have about 2 weeks to go yet so we will see how close I get to the promise of the 10 pounds I’m supposed to gain. I’ve put on some good size and definition overall, and I think by the middle of March I will be happy with the results of this meal and workout plan. If anyone is up to taking in that many calories and trying it out for themselves I would say to go for it!

The pants are tight but it’s all good! LOL

So it seems I’ve been doing the Muscle and Fitness workouts and such as of late. The current issue has a gain 10lbs in 4 weeks plan. The workout schedule is already similar to the one I’m doing myself so I am just going to follow the meal plan. They have it figured out for a 180 guy, so I had to go in and make some adustments, but the key part was that I was supposed to consume 25cal/lbs bw. That puts me at 3000 cal!! Wow, haha ok thats a ton of food! But it’s all good…I think haha. I’m going to be very precise with my pw, dw, and postworkout shakes too! I’ve never really taken anything during, I just tried to focus on the before and after!

So the end of my 4 weeks will put me into March, haha right when the Manitoba Novice will be and everyone will be cut up! ugh haha, well I would think this is all clean healthy eating…just a lot of it so I shouldn’t get too pudgy! As long as I don’t have to buy any larger of jeans than I’m already wearing!

Allllrighty then I’ll keep all of you posted!

Mindy

So no gym today, rest day…..and I went for a well deserved massage! My legs are still slightly sore from my leg workout from Monday. I have been following a workout from Muscle and Fitness that focuses on the quads. To my regret I am not able to take a good progress picture as I’m in need of a new camera! BUT, let me tell you I can swear I’m seeing some good development, especially in my inner quads! I have never used the leg extension machine so many times (3 times!) in one leg workout! I have another 2 weeks to go and then I’ll switch it up, but I really think this has been a great routine and would recommend it if you feel like your quads need a good kick! I have the workout posted in my other blog!

Did anyone else see the episode of Oprah today? Being that it was my off day, I took the opportunity to tune in. Now that’s what I’M talkin about people!! Your thoughts, your attitude ALL have an effect on your life! The law of attraction is a force to be reckoned with! If you want to know what I’m talking about I believe you can go to oprah.com to watch todays episode!

If you haven’t read em yet, I would recommend

The Amazing Power of Deliberate Intent

The Secret

A New Earth (picking up my copy tomorrow!)
These are all good reads, we have all been told as competitors visualization is a big part of contest prep. Visualize your muscle working, see yourself growing, picture yourself on stage, imagine the crowd cheering for you, see yourself WINNING!!

hmmm this blog went everywhere, well anyways have a good night everyone and my thoughts and prayers are with the people of Memphis and area that were hit by the terrible storms!

Mindy

Here’s my workout from tonight…..

Flat bench db press           12, 10, 8, 6    @  15lbs, 20lbs, 25lbs, 30lbs

Incline db flye        3×12 @ 12.5lbs

Seated machine press     4×12 @ 55lbs

Decline db press     3×12 @ 20lbs

Close grip pushdown    15, 12, 10, 8   @ 30lbs, 40lbs, 50lbs, 55lbs

Machine dip     3×15   @ 65lbs

v sits 3×25 weighted with 5lbs db

swiss ball crunch with legs raised  3×20

machine crunch 3×20 @ 50lbs