superstar34’s BodyBlog

Right now is a very interesting (yeah I’m low on the descriptive diction right now, TIRED) time in my life….I have recently blogged about opportunities and change that I have sensed coming my way and boy have they ever….When I think about the paths I have very recently walked down its a bit overwhelming thinking about how they have (and will continue to) impacted my life but it is for the better! The past oh, five years or so have ranged from not-so-shitty to absolutely terrible so being absolutely happy for the first time in what seems like forever actually almost feels like a slap in el face. Ha. But uh I’m going with it. For the first time in my life, I feel like I’m on track with my career, personal fitness, and the VERY personal =0)…Everyday now I thank that higher power above that I have been given these opportunities and will NEVER take them for granted…..

More specifically, my mma coach Duane asked if I wanted to take a fight thats coming up in July, he said I was ready for it and I said why wait?? So now I’m officially preparing for an mma amateur fight in Las Vegas =0)….slightly nervous but mostly excited to put whatever girl I’m going against to SLEEP!!! ahahahaha…..As long as it goes through itll be on July 10th…and later this week I’m going to start training with Duane two a days so I can start sparring some more with the guys woohoo!!!

I got my angel now…….

Yeah, no I’ve been extremely busy recently and its been for ‘the cause’ of life. =0) Yes I’m staying purposefully vague on that, I can’t give EVERYTHING away!!!!!! Anywho, today was back into the resistance training and of course the MMA training as well with Duane……

Back, Tris, Abs

Giant Set 1 (4 sets of 12)
Wide Grip Lat Pull
Vertical Pull Ups )
Decline Leg raises (20)

Giant Set 2 (4 sets of 12)
One Arm Dumbell Row on flat bench
Straight Arm Dumbell Pullover on flat bench
Incline Sit UPs

Giant set 3 (4 sets of 12)
Deadlift
Overhead Tricep Dumbell Extensions
Reverse Crunches

Giant Set 4 (4 sets of 12)
Tricep Dip on bench with added weight
Incline Dumbell Skull Crushers
Planks (1 min)

HAHA. Thank you Oscar Wilde.

Anywho, today was an AWESOME day!!! But time just needs to go by FASTER!!!!! I reached a new level of confidence (and some rug burn ha) in my mma training today with Duane….its so great to train with someone who has such faith and confidence in my abilities and who can push me far enough to have basically an ‘out of body’ experience everyday….to bring out ‘the best (and beast)’ inside of me and use it productively….then later on today I kicked my ass again with some good ole resistance training in the el gym, woot:

Chest, Bis, Abs

Giant Set 1 (4 sets of 12)
Incline Hammer Press
Decline Dumbell Flye
Reverse Crunches (20)

Giant Set 2 (4 sets of 12)
Machine Chest Press
Upright Cable Flyes
Hanging Knee Raise (20)

Giant Set 3 (4 sets of 12)
Seated Alternate Dumbell Curls
Straight Bar Cable Curls
Oblique Crunches (20)

Giant Set 4 (4 sets of 12)
Machine Hammer Curl
Reverse Straight Bar Cable Curls
Bicycles (1min)

Am SAYing…..

Yester’s workout!!

Giant Set 1 (4 sets of 20)
Single 45 degree angle leg press
Sumo Smith Squats
Lying Hamstring Curls

Giant Set 2 (4 sets of 20)
Single Leg Extensions
Walking Lunges
Abductor

Giant Set 3 (4 sets of 20)
Adductor
Explo Step Ups
Singe Standing Calf Raise

Superset 1 (4 sets of 20)
Seated Calf Machine
Tibialis Anterior Raise

hahahahaha I’m so lazy sometimes. Just kidding. Well not with working out. So Thursday and Friday I took off from resistance training but MMA trained and had awesome workouts both days!!! The only thing was that by Friday and the first half of yester I was having a ‘girl moment’ and ‘feeling fat’??!! WTF???? Yeah retarded I know but I got back into the gym (my fave bigger 24) and killed my shoulders and arms for almost two hours…I had to say BACK AWAY from the weights Christen ahahaha….so of course during and after that I felttttt a million times better. Taking 2 days off in a row resistance BLOWS, but I know it did my body good. Later on today is going to be legs HEEEAVEN. yaya!!!!!  

Here it was:

Shoulders, Arms, Abs

Giant Set 1 (4 sets of 15)
Smith Machine Military Press
Seated Bi Lateral Dumbell Raises
Plate Front Raise

Giant Set 2 (4 sets of 15)
Rear Delt Cable Lateral Raise
Smith Shrugs
Medicine Ball Toss Vertical (1min)

Giant Set 3 (4 sets of 12)
Incline Hammer curls
Flat Bench Dumbell Skull Crushers
Oblique Crunches on hyper bench
Hyperextensions

Giant Set 4 (4 sets of 15)
Alternate Dumbell Curls
Overhead Tricep Rope Press
Reverse Crunches
Seated Leg Raise

Giant Set 5 (4 sets of 15)
Upright Rope Curls
Tricep EZ Bar Pressdowns
Leaning Plate Lateral Raises
"Kettlebell" Dumbell Raises
Ball Crunches

So today was an awesome and productive day!!! I was a bit nervous (yes Ill admit it hehe) going into mma training cause my coach said that he had a surprise for me today, I was like uh oh!!! =0P But anywho, it was that I ‘graduated’ into a new level of training with the addition of conditioning! Now in mma training, ‘conditioning’ basically refers to letting your body/muscles (and mind) get used to being hit, cause hey, its gonna happen!! So this was just on another level of experience for my body and as a consequence hard to explain but an example is teaching someone who is not used to resistance exercise how to do a squat, I call that the ‘new movement’ phenomenon (which usually is accompanied by ‘new movement’ face which is always entertaining =0P) in which the body basically goes, "hey, what the hell are you doing to me??? " But then our bodies are basically adapting machines so with consistent repetition it goes okay looks like we’re gonna have to get used to this….So that basically was the feeling I was getting for the first time ever when I started feeling punches on my head (with headgear on!), sides, abs, and legs but whadddooo ya know after a few mins the initial shock wore off and its like I just went in the zone with the drills we did after that and it was just awesome….yeah maybe im a lil nutty like that but ya know, im channeling my inner aggression productively now and each time I leave I feel a peace and sense of control over myself that I’ve NEVER felt before!!! So then later on today I did my resistance training before my PM victims and here it is!!

Chest, Back, Abs

Giant Set 1 (4 sets of 15)
Incline Cable Cross Flyes
One Arm Cable Row
Hanging Knee Raise
Captain Americas woot

Giant Set 2 (4 sets of 15)
Decline Dumbell Press
Wide Grip Assisted Pull Ups
Reverse Decline Crunches
Decline Crunches

Giant Set 3 (4 sets of 15)
Flat Dumbell Press
Straight Arm Dumbell Decline Pullover
Planks
Reverse Planks both at 1 min

Today’s asssssssssssssssskicking woooooooooot:

Legs
Giant Set 1 (4 sets of 20)
Smith Jump Squats
Walking Lunges with 10 pound weights 40 steps total
Walking Sumo Lunges 40 steps total

Giant Set 2 (4 sets of 20)
Reverse Smith Lunges
Single Leg Extensions
Lying Hamstring Curls

Giant Set 3 (4 sets of 20)
Seated Calf Rais
Single Standing Calf Raise
Tibialis Anterior Raises

Today was just getting my ass kicked MMA style today =0) Training is going very well, still learning new things everyday and I even got my first ‘mini shiner’ under my right eye, here’s yesters workout that was done in the PM :

Back Tris Abs

Giant Set 1 (4 sets of 15)
Assisted Wide Grip PUll Ups
Overhead Standing Rope Extensions
Wide Grip lat bar machine row
Overhead Single Tricep Dumbell Extensions

Giant Set 2 (4 sets of 15)
Explosive One Arm Rows
Single Arm Nylon Tricep Extensions
Straight Arm Dumbell Pullovers on decline bench

Giant Set 3 (4 sets of 15)
Decline Crunches
Hanging Knee Raises
Side To Side Floor Leg Raises
Mountain Climbers (1 min)

Wow I’m so about to pass out but in a good way, faaaareaking tired. =0)

After the am clients I got my ass kicked with the mma training and this evening in between the PM clients I resistance trained:

Chest Bis Abs

Giant Set 1 (4 sets of 15)
Medicine Ball Push Ups
Incline Dumbell Flyes
Cable Woodchoppers from the bottom up
Seated Alternate Dumbell Curls

Giant Set 2 ( 4 sets of 15)
Decline Push Ups
Kneeling Upward Cable Flyes
Cable Crunch
Machine Hammer Preacher Curls

Today was a fantastic day hanging out with the fam for mum’s day!! we took mum out to a local brazilian steakhouse for dinner O-M-G meat heaaaaaaven. =0) we all stuffed ourselves silly and I actually ate some chocolate cake (no frosting tho!!) which gave me the sugar shakes ha and I feel pretty guilty about that but then I punished myself tonite with a great leg workout at my hometown 24, yaya:

Giant Set 1 (4 sets of 20)
Single Leg Explosive Lunges
Single Leg Extensions
Lying Hamstring Curls

Giant Set 2 (4 sets of 20)
Jump Squats with 10 pound medicine ball
Step Ups with 10 pound weight
Smith Sumo Squats

Giant Set 3 (4 sets of 20)
abductor
adductor
Seated Calf Raise
Single Standing Calf Raise