teenyGreen 
"in the figure competion in Arizona June NPC"
|
|
Archive for September, 2007
Sunday, September 30th, 2007
The second part of my weekend experience actually has too do with exercise and diet, Wow. When I was in the hospital although I was told, “this isn’t prison, you are free to go,” I was detained against my will and confined to a 10 foot by 10 foot cell, a hospital room. I was not given “patio privileges”. I figured since the attending nurse said I could do activity as tolerated, I would get a workout in.
Pushups 3/25
Lunges 3/25
Dips 3/15
Calf raises 3/40
I did it the workout as a circuit. After one set of each exercise I rested.
Then my usual abwork 3/25
Crunches
Reverse Crunches
Leg overs
Boat sit/obliques
Plank
I ate very well, and stuck with my clean diet. They have a new program at my hospital. They actually had it when I was there in August, but I didn’t use it. You can call to order food whenever you want, as often as you want. They have many healthy options, every salad imaginable, fruit, grilled chicken, turkey, fish, that was cool. Although I was still pissed about being confined that was a nice perk. So were the movies and internet access, but I didn’t have a mouse, so I couldn’t blog. I could use myspace, but not bodyspace. Bodyspace is not very non-mouse friendly. As soon as I spoke with Dr. Notadouche, I had patio privileges. It was a beautiful day. I went and ate lunch with my husband on the patio. He couldn’t stay overnight. He came to visit at noon. I was out by 3. Now that I am free, I’m going to take it easy. Heparin sucks, it makes me very tired and crabby. I’ve had enough of my family for the day. I’ve had enough of everyone really. I’m going to go to bed.
Posted in Training
Sunday, September 30th, 2007
I love the movie “Malice”. Really great movie, I would hate to give any of it away, but I will allude to a part I found most interesting. The monologue Alec Balwin gives in front of a board room of “experts”, explaining his “God complex”
“I have an M.D. from Harvard, I am board certified in cardio-thoracic medicine and trauma surgery, I have been awarded citations from seven different medical boards in New England, and I am never, ever sick at sea. So I ask you; when someone goes into that chapel and they fall on their knees and they pray to God that their wife doesn’t miscarry or that their daughter doesn’t bleed to death or that their mother doesn’t suffer acute neural trauma from postoperative shock, who do you think they’re praying to? Now, go ahead and read your Bible, Dennis, and you go to your church, and, with any luck, you might win the annual raffle, but if you’re looking for God, he was in operating room number two on November seventeen, and he doesn’t like to be second guessed. You ask me if I have a God complex. Let me tell you something: I am God.”
Well guess what, most doctors do think they are all knowing, all seeing, and amazing, but God, not bloody likely. I have had so many experiences in which I have had to educate doctors, or correct them when they give me false information. Friday’s experience took the cake, and I realized most doctors, think they are God, and they cannot admit, they don’t know. Rather than bore you with the exact details at how ignorant doctors can be, especially in the ER, and let you know just how brilliant I am, and how well I know myself, and my “condition”. I will just give you a bit of advice from my experience. “Be your own advocate.” Research your own health problems, get a second opinion, and don’t be afraid to voice your opinion when it conflicts with your doctor. I really had to go to bat and be my most aggressive, while still being professional. Let me tell you, the doctors were not being professional. They told many lies. It came down to one thing that I said very sternly to them, “I am here to get the best treatment available, and you cannot do that without being fully aware of my condition.” They refused to contact my specialists or look at information gathered from scans I had done at the hospital 6 weeks ago. Very ignorant, very obnoxious no-it-alls that don’t want anyone calling them out when they are wrong. I’m thinking when I go back to college, I’ll go for my PHD. I am certainly qualified to be a doctor.
But I’m out of the hospital. I was hospitalized against my will, Friday and Saturday. When I spoke with the registered specialist, I’m assuming he was a Hemotogist, because he understood what I told him, he told me I should not have been hospitalized, I know how to take care of myself, I have the medication I need, he would discharge me. He also had his own God complex and said ER doctors really don’t know anything, other than if someone is about to die or not. Apparently, they thought I was, because “my blood clot could break off, move to my heart, and kill me.” Which, is often the case with people. It’s quite tragic, and it is a very serious thing. But for God’s sake I give myself heparin shots twice a day. I have a Vascular Surgeon, Intervential Radiolgist, Internal Medicine doctor, and Hematologist/Oncologist looking after me, and I’m taking two other blood thinners. It would take an act of God to break off my blood clot and push it into my heart.
Posted in Other
Friday, September 28th, 2007
I had a quick heavy lift. It took 30 minutes to do everything. I also ran in the morning for 20 minutes.
Military press 55lbs 2/10 50lbs 2/10
Bent over db fly 10lbs 3/10
Upright rows 55lbs 2/10 2/8
Lateral Db raise 15lbs 3/10
My diet was not what I expected. I don’t have much of an appetite. I thought I ate enough until I started entering my diet into fitday. I’m glad I splurged on a second serving of nuts later in the day. I would have been under 1000 calories if I did not.
M1 chicken and sweet tater
M2 apple and nuts
M3 peach and nuts
M4 rice, pasta sauce, and Italian sausage
Posted in Training
Friday, September 28th, 2007
I’m not completely sure what my goals are this time. I want to compete again in March and April. I want to be leaner. I think I gained too much weight since my competition. I want to come up with a good off season diet and training plan. It needs to be something I can live with, and it can’t be too rigid. I guess if I put it in words my goal is too increase my strength, lean up a bit, and get back into a regular training plan. My workouts haven’t been very consistent, some weeks I have neglected muscle groups, instead of training everything. Some weeks I’ve only done cardio, some weeks I’ve only lifted. I just want to get on track to be ready for contest prep in January. I might start in December, if I hang on to some weight. I’ve gained 15 pounds since competition. I’m almost were I started back in January. That’s disappointing to me. I really want to stay lean in my lower body year round. I’m starting to think my competition weight wasn’t too small. I had so many people tell me, “You need to gain 5-10 pounds after your competition. It’s unhealthy to stay so lean.” I wish I didn’t listen to them. I would rather be comfortable with my body than follow some “prescribed” program. I regret gaining so much weight. I feel like a pig, and I’m weak. I need to build up my strength. I will be alternating very heavy lifting one week, and light weight, fast reps, just to get a pump the next week. I’ve seen a couple of working plans that incorporate this type of training. It has to do with fast twitch and slow twitch muscle training. One plan is to alternate heavy and light training weeks, the other is has the heavy and light lift days twice a week.
Alternating weeks:
Week 1 heavy Week 2 light
Day 1 Chest and Triceps
Day 2 Legs and Abs
Day 3 Rest
Day 4 Shoulders
Day 5 Biceps, Back, and abs
Heavy and Light weight in the same week:
Day 1 upper body heavy
Day 2 lower body light
Day 3 rest
Day 4 upper body light
Day 5 lower body heavy
That’s just my lifting goals. I need to get my diet together. I don’t consume enough calories, and I get way too much fat and very little protein. I’ll limit myself to one serving of nuts, and supplement with a protein powder. I want to get up to 1800 calories, which works out to 160 grams of protein, 50 grams of fat, and 220 grams of carbs. I don’t need to carb cycle yet, but when I do I will just bring the carbs down to 110 grams; calories will be around 1500.
Posted in Training, my program
Thursday, September 27th, 2007
I walked a lot today. I do everyday. I just don’t count it as exercise. I just did my 30 minute run. I need to let my muscles rest. Even though they aren’t real sore, I feel a little tender.
I was a good girl today. I grilled my chicken. I have my food for the rest of the week. I’ll have to pick up green apples, but I have the basics of a clean diet. In addition to grilling my chicken for the week I peel and slice my yams. Then I freeze them. They keep better. I don’t want to go to the grocery store more than once a week. When I’m ready to eat them I just put them in the oven on 425 for 30 minutes. It works for me.
My diet was good: chicken, sweet taters, green apples, nuts, and romaine lettuce. I used barbecue sauce on the chicken and put light dressing on my salad. It is amazing how satisfying and flavorful chicken can be. During contest prep, I didn’t always grill my chicken. Often I boiled it to get the salt out. I would shred the chicken and reheat it in a skillet with a little water and peppers. It was tasty, but boy did it suck when I had to go somewhere. I took my food with me. It was the boiled, dry, cold chicken, and a yam. I won’t be doing that for a while. Next time I will only grill my chicken. I think I’ll just load up on charcoal. Yes, I am a charcoal griller. Maybe one day I’ll get an outdoor gas oven. They’re better for grilling seafood, and baking. Yes, you can use a grill for baking.
M1 ½ chicken and sweet tater
M2 chicken and salad
M3 two green apples and nuts
M4 banana bread
M5 chicken and rice
M6 banana bread
The macros on the banana bread are 300 calories, 9 grams from fat, 50 from carbs, and only 6 grams of protein. It’s basically rice, bananas, applesauce, and nuts. I need to get a good non-dairy protein power to add to it. It will be better than a protein bar. I’m very excited. I plan on doing a lot of baking. I want to make healthy pies, cakes, and cookies.
My macros came in a little low. 1500 something calories, 47 grams from fat, 187 grams from carbs, and 106 grams from protein. My diet seemed a little better than that. My balance is all off, too much fat, not enough protein. I need at least 1800 calories. Oh well I’m a work in progress.:)
Posted in Training
Wednesday, September 26th, 2007
Legs 9-25
I ran for 30 minutes and did a heavy leg workout.
Warm up squats 133lbs 2/10
155lbs 2/10
144lbs 3/10
leg extension 66lbs 3/10
leg curl 55lbs 3/10
calf raise 144lbs 3/10
I am surprised I put so much weight on the bar for my squats. I could have done more, but I am afraid of hurting my knees. I’ll definatelly use the 44lbs plates and the 22’s next time that should be 177, and have my husband spot me. I’m not even sore. I don’t think I will be. I should have added deadlifts too.
I did abwork 3 sets of ten each
Reverse crunch
Crunch
Plank
v-sit oblique
leg overs
I ate mildly better than Monday. I still didn’t grill my chicken even though I picked up a bag. I made more gluten, almost fat free banana bread. I ate half of that, an apple, and a bowl of chili.
Posted in Training
Wednesday, September 26th, 2007
I had an awesome kick your ass bench workout . I’m not sore yet, but I will be in a few days for sure. I should have kept track of my reps and sets. I’ll have to guess. I was lifting very heavy for me.
Bench sets/reps
warm up 89lbs 2/10
111lbs 3/1
100lbs 3/3
95lbs 3/2-1
I dropped back down to 89 and couldn’t lift the bar. I have been told I should drop the weight further to do 2-3 reps for a few sets, and go all the way until the bar seems too heavy. So I’ll try that next week.
After chest I did a few tricep exercises with lighter weight and more reps
Tricep extention 30 3/12
Tricep kickback 15lbs 3/10
Modified dips half bw 3/10
My diet was disgusting. I ate junk food.
Posted in Training
Monday, September 24th, 2007
Okay I’m out. I’ll just confess. I had chocolate cake for breakfast, and now I’m eating potato chips for lunch. This is so bad. My excuse was, I didn’t pick up Costco chicken yet. I get a big bag of the stuff, let it defrost in the fridge overnight, and grill it all to eat the following week. I cut up my sweet potatoes and freeze them, so I can throw some in a pan and they cook in the oven for 30 minutes. This is my eating plan. I eat the chicken and yams all day and eat a moderate dinner. This is my off season diet, so to speak. This week I didn’t prep my food, so I started eating the kids and husband’s food. My hubbie just had his 30th birthday yesterday, and we have lots of left over gluten free, dairy free chocolate fudge cake. It is so sinful and deceptive. I need to remember it is NOT fat free. It just doens’t have wheat or dairy products, since I found out gluten and dairy products cannot be digested by my stomach. Boohoo! I can make virtually any baked good gluten and dairy free. Which is so bad, because I don’t need to eat the stuff. I had a great excuse before. I would get gassy and constipated if I looked at a chocolate cake. Not anymore, I tipped the scale today at 161. I died a little inside. How did it happen to me? Now I sound like my yo-yo dieting friends. Well it happened because I have been eating chocolate cake and banana bread, all weekend. For shame. I must get back on track I have a show in March and April, plus I need to get into my jeans. It’s starting to cool off here in Arizona.
So you very lucky people will be hearing from me a lot more. As I get my fat ass in my blue jeans. Pictures too come. 
Posted in Training
Monday, September 24th, 2007
I am so sick of people who claim they cannot exercise, because they are sick. How freaking lame? I understand taking it much lighter than you usually do, or limiting activity if your advised to by a doctor. This really doesn’t apply to people on this site. I’m talking specifically about friends of mine who have not been able to workout with me, because they had allergies, or felt like they might get sick any day. For them skipping a week of workouts for an "illness" turns into a month. I don’t know why I continue to listen to the people in my life that claim they want to get in shape and need my help. It’s the same cycle. They’ll do great for a couple of weeks, maybe even lose a few pounds. Then they stop working out all together and eat junk food, and drink like a fish. So I get a call with a desperate friend wondering how she gained 20 pounds in the last 2 months. This is what I have been working with. It’s exhausting. Of course, now things are going to be different for her, she’s going to a nutritionist. I need my friends to stop telling me their problems, or maybe I need new friends. I have been sick for the past two weeks. I had a hacking cough and a sinus infection. This past week I didn’t do any lifting, but I did light cardio. I’ll get back into my building mass and toning my hams routine this week. I can’t wait to lift heavy today. I have a lot of negative energy to workout.
Posted in Training
|
Leave Comment