superstar34 
"Start over. Yet again."
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Archive for June, 2008
Monday, June 30th, 2008
Okay so I took a few days off…..a little rest shall we say hehe……
I’ve decided that I’m going to throw myself into getting my trainer’s license, after all, it’s what I’m passionate about and everyday that goes by is another day when I could have been helping someone! And well, crap, its extra money which will DEFINITELY help my career of competing!
Anywho, so here’s my workouts for the week:
Day 1
Legs
Giant Set 1 (4 sets x 20)
Explo Step Jump up
Single Leg Extensions
Sumo Squat
Body Lunge
Giant Set 2 (4 x 20)
Hack Squat
Mountain Climbers (1 min)
Adductor
Abductor
Giant Set 3 (4 x 20)
Egyptian Walk
Jump Rope (1 min)
Seated Calf Raise
Standing Calf Raise
Follow Up w/Cardio
Day 2
Chest, Bis, Abs
Giant Set 1 (4 x 12)
Flat Bench Press (Wide Grip)
Incline Dumbell Flyes
Decline Bench Press (Close Grip)
Squat Jump In Place (1 min)
Giant Set 2 (4 x 12)
Push Ups
Isometric Ball Squeeze (1 min)
Squat Thrusts (1min)
Giant Set 3 (4 x 15)
Alternate Cross Body Hammer Curls
Incline Leg Raises
Broomstick Twists (2 min)
Machine Hammer Preacher Curl
Giant Set 4 (4 x 15)
Forearm Barbell Wrist Curls
Reverse Forearm Barbell Wrist Curls
Hanging Knee Raise (5 second eccentric phase)
Reverse Crunches on Flat Bench
Day 3
Cardio Only
Day 4
Back, Shoulders, Tris
Giant Set 1 (4 x 15)
Machine Row
Dumbell Shoulder Press
Straight Arm Pulldown
Leaning Lateral Raises
Giant Set 2 (4 x 15)
Wide Grip Lat Pull
Bi Lateral Dumbell Front Raise
Reverse Flye Machine
One Arm Dumbell Row
Giant Set 3 (4 x 15)
Incline EZ Curl Skullcrushers
Exercise Ball Crunch w/Twist (5# added)
Overhead Single Tricep Dumbell Extension
Hanging Straight Leg Raises
Giant Set 4 (4 x 1 min)
Jump Rope
Mountain Climber
Mini Hops
High Knees
Follow By Cardio
Day 5
Off Cardio Only
Day 6
Chest, Back, Abs
Giant Set 1 (4 x 15()
Flat Dumbell Press
Assisted Wide Grip Pull Ups
Decline Dumbell Flyes
Incline One Arm Dumbell Row
Giant Set 2 (4 x 12)
Incline Hammer Press
Hammer Row Machine
Decline Push Ups
Bent Over Straight Arm Pulldown
Giant Set 3 (4 x 1 min)
Don’t Let Your Feet Touch The Floor (Ultimate Burnout)
Bicycles
Leg Raises
Crunches
Scissors
Follow Up By Cardio
Day 7
OFF!!
Lets go do this!!
Posted in Training
Thursday, June 19th, 2008
Ok so I feel waaaay better!! I was almost on my way already to overtraining myself but thankfully I wasn’t a stubborn @ss this time and talked about it with my coach and he suggested that I take off the last two nites after I had been lifting everyday straight for a week (and doing cardio in the mornings!) No wonder why I was having trouble getting up in the mornings and starting to stress! Man I sure had a shitty day at work today cause I’d been stressing! Soooo….after work tonite I went into workout making sure that I had a productive one and its going to be the perfect stress relief and man it sure was!!
Here it was:
4×15:
Wide Grip Lat Pull, 70, 70, 80, 80 Standing Dumb. Should Press: 30×4 Leaning Lat Raises ea arm: 10×4, 1 min Jump Rope, Cable Rows ea arm: 40, 40, 50, 50, Rear lats Pec Flye: 45, 60, 60, 60 Dumb Front Raises w/Supination: 10×4 Mtn Climbers Assistend Narrow Pullups: 80lb asst. x4 Ball Toss, Power Cleans Timed 30 secx4, Explosive Stepsx4 Incline Dumb Skullcrushers, 10lb eax4, Timed Bench Dips w/35lb plate on my lap….Plank, Dumb Side Bends………..yaya
Okay time for rest! Tomorrows a new day keep kicking ass!
Posted in Training
Wednesday, June 18th, 2008
As I’ve recently hit the 8 week out mark for my competition prep, the past couple of days I’ve been having these nagging paranoid thoughts that I’m too far behind still as compared to this past time (my first) where I came in extremely lean and was ready like a week early! I should have written about this earlier but Im sooo freaking good about stuffing my feelings down until they just get bad and I end up stressing worse rather than dealing with the feelings then….(hence me using this nifty blog deal daily)…soooo I talked about it with my coach Josh and he said for me to take relaxed pics so he can see where I am like we did last time….taking those pics did NOT help with my feelings…..ehhhhh
So right now I’m having a boatload of guilt for eating too much….experimenting around too much with my diet, downing those 6 mini packs of tic tacs earlier (yeah I’m retarded) today at work…..then there comes the money guilt…..cause I’m kinda barely getting by during these months of prep diet, etc…..(but man was it worth it this past time)….so yeah not cool….and since I freaking lifted everyday for a week in a row I had to take yesterday and tonite off (did cardio though) and ALSO its been REALLY hardo to get up in the mornings cause I think the overtraining was starting to set in….good thing I caught in the beginning before I really did something stupid….speaking of stupid I’m having a terrible craving for pizza right now…nooooooooooooooooooooooooooo……….
=0(
Posted in Training
Tuesday, June 17th, 2008
Okay so tonite I’m making myself take a break…I just realized I’ve done resistance training everyday for the past week ha….So I need a break! I did my cardio this morning but had to switch it up since my calves were freaking sore!
So I’m just doin some research trying to figure out which new supplement I want to try out of the ones Josh suggested I try….I’ve always been stubborn about taking supplements, vitamins, medicine, etc….I havent been to a doctor since I was a freshman in high school and that was to get a physical….ha….
But as long as I spend time researching something and knowing what it is that I’m putting into my body (and of course as long as its natural and LEGAL!) then its’ all good….right now all I’m taking is whey protein, a multivitamin, and ALRI Venom Hyperdrive….I’ve been reading a lot about this nitrix oxide stuff and have been pretty curious to check it out and see what it does…I have NEVER had a problem with energy and stamina when it comes to weightlifting and I’ve always felt like I’m above needing to take that stuff but I have found with the diet when you’re in the cutting cycle your strength goes down drastically and I’m wondering if this stuff might help….
Posted in Training
Monday, June 16th, 2008
Ha ok enough B*tchin…..
Okay here was my workout tonite….okay coach so I didnt do the dang Capt Americas cause I, well, yeah I got nothing….I’m going to have to try those on the weekends when the gyms not packed and I have space to try those out! Cause they look awesome…actually I did abs at home cause I had to leave in a decent time so I could eat my last meal:
Day 1
Chest, shoulders, bis, abs
Superset 1 (4 sets x 12)
Decline Dumbell Press lbs each set: 50, 50, 60, 60
Arnold Press 30×3, 40
Constant Mini Jumps (1 min)
Superset 2 (4 x 12)
Flat Bench Press (Wide Grip) 50, 50, 60, 60
Leaning Lateral Raises (Dumbell) 20×4
Jump Rope (1 min)
Superset 3 (4 x 15)
Push Ups
Powerclean and Press (1 min reps) with barbell, holy hell those are tiring!
4 way Plank (1 min each)
Superset 4 (4 x 15)
Bent Over Rear Lateral Raise, 10lbsx4
Seated EZ Curls 30×4
Running in place (1 min)
Giant Set 1 (4 x 15)
Alternate Dumbell Curl 30×4
Seated Knee Ups
Incline Sit Ups
oh yeah tomorrow is a nnnnnnnnnnnnnew day…..get ready for the soreness……today was carb load day….so next 3 days get ready for the tiredness…haha actually its not been that bad =0)
Posted in Training
Sunday, June 15th, 2008
okay I’m good now. The weekends always go way too fast. Anywho, so I had to take today off too for cardio, (I don’t remember the last time I took off two days in a row for cardio besides competition days couple months ago…anywho cause I was freeeeaking sore as hell today AGAIN! My back and legs were just killing me and it felt freaking awesome!
Anywho, today I worked out my chest and triceps, and switched it all up this time, doing almost completely different set of exercises than what I did last time for those: pushups, flat dumbell bench and flyes, dumbell skullcrushers (one i made up at home!), single alt overhead tricep extensions, bench dips with 35lb plate on my lap…..and lots of bodyweight squats/lunges in between!
I seriously wonder how long I can hold a deep squat, I feel like I’ve gotten to the point where I can just squat there forever, its nuts….yeah I’m def a masochist….ha anywho….now I’m off to chill out before the nite is over….tommorrows a new freakin day =0)
Posted in Training
Saturday, June 14th, 2008
So I got a good workout in today…..this morning ended up being my morning off of cardio for the week cause uh I WAS SORE AS HELL!!! haha….so today at the gym I did shoulders and biceps and I really killed it and had a great workout, made sure I switched up some of my exercises to keep my body guessing! Here’s what I did, all with dumbells:
Military Press, Shoulder Press, Lat Raises Standing, seated, Bicep curls, Preacher Curls, Tricep kickbacks, Hammer Curls, Cross body curls, etc……..
Now its time to get ready to go out! I had great motivation throughout the day from the support and compliments from everyone on BS!! That’s a big part about what keeps me going!!!
Oh and I got some new flavored protein powders……ON’s cookies and cream and designer’s chocolate peanut caramel…..mmmmmmmmmmmmmm……haha, gotta keep sane somehow on the diet!
Tomorrows a new day
Posted in Training
Saturday, June 14th, 2008
Holy hell I’m sore!! I feel so great waking up this morning, yeah I’m nuts like that. One of the BEST feelings ever is being sore as all heck….because u know you worked your ass off and ur improving! Josh emailed me my first leg workout this time around and this is what I did last nite:
Day 1 Legs
Giant Set 1 (4 sets x 15 reps)
Vertical Smith Leg Press
Lunge Jump
Single Leg Extension
Giant Set 2 (4 sets x 15 reps)
Hyperextension Hamstring Curl
Smith Sumo Squats
Timed Power Clean w Barbell (1 min)
Giant Set 3 (4 sets x 15 reps)
Jump Squats
Mountain Climbers (45 secs)
Depth Jumps
Superset
Seated Calf Raises (4 sets x 20 reps)
Timed Standing Calf Raises (1 min, vary toe position, inside, outside and middle)
Oh yeah, this was fun as hell, and man am I lazy, this is way easier than using that dang workout tracker….ha….
Posted in Training
Thursday, June 12th, 2008
ha….so yesterday was my psycho powerlifting back workout with the deadlifts, cleans, powercleans, powerjerks, suicides, good mornings, pullups (yes, still assisted)……but doing that workout ends up incorporating the legs so I’m a little sore there today so I had to put of the leg workout that my coach gave me till tomorrow…and itll work out perfect because tomorrow is my carb load day which gives me more energy for such a large muscle group I guess you can say!
So tonight I did shoulders and biceps, and I totally killed em!! I did my whole workout with dumbells ranging from dumbell: lat raises, front raises, (standing & seated) then incline both lat raises and front raises, standing & seated bicep curls, standing and seated hammer curls, shoulder presses standing & seated, and then these other compound movements that incorporate both shoulder and biceps that I can’t explain i just kind of made up ha….yeah I’m weird but they work….yeah I"m nuts….I definitely have decided that I excel at this shite cause I’m a masochist at heart…ha…..
I’m really excited too cause some friends are coming into town for a rugby tournament and its always a blast hanging out with those crazy guys and then going out afterwards, yaya =0)
Tomorrows a new day!
Posted in Training
Wednesday, June 11th, 2008
Okay so today was the second time around doing that kick @ss back olympic weightlifting workout that I did last week! This time I remembered my straps so I could go heavy on my deadlifts and good mornings =0)
By the way here’s the website where I got the workout:
www.dragondoor.com
Yesterday I took the evening off but still did my cardio like usual!
So I’m really excited cause my coach Josh (jcon40 here on BS) is sending me workouts!! I always look forward to getting them, and switching it up, especially when I get new execises I’ve never done before. As a consequence I’ve learned so much more than I ever thought I would about weightlifting! Now off to bed!
Oh, my one rant, I forgot my ipod tonite, which is probably the THIRD time in a YEAR that I have done this, (I’m a freak obviously about that thing) and each time this has happened, I’m reminded why having my music and drowning out everything around me is really important…..
Tomorrows a new freaking day =0)
Posted in Training
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