yettamae’s BodyBlog

Sorry I haven’t been around in a while. I have been extremely busy. I took time off from the gym for a week to get my mind straight and it ended up being a month! I was very busy doing a 3 week opera program and recently had a death in the family, which took a toll on me too. My diet has been horrible. Because of my ****ty diet( eating too little and over eating) my metabolism has slowed down and I have gained some weight. I am not fat, but I am not where I would like to be. My husband not complaining he likes the extra cushion, but not me!

As for competing it’s going to be on hold. I have other priorities that I have to deal with now. I really want to focus on my singing career and the shows that I had lined up conflict an opera program that I am interested in doing next year. After the opera program the hubster wants to work on kids. I will be 30 next year, so it’s time to settle down. I am not saying goodbye to competing. I love it and I can’t wait to step back on stage again, just not now.

My current training program is going a fatburning not a bulking one. I am an alternating hi rep with circuit training. I need to get my weight down before I can start back on my bulking program. I am not sure what my weight is and don’t want to know. But my goal is get back into to a 2 comfortably. I am currently a 4 and I refuse to buy more clothes.

My plan of attack:

Monday: Chest/Back/Cardio
Tuesday: Shoulders/Abs/ Cardio
Wednesday: OFF
Thursday: OFF
Friday : OFF
Saturday: Biceps/Triceps/Cardio
Sunday: Quads/Hams Calves/Abs Cardio

I will be alternating every 4 weeks with a circuit training workout.

Chest/Back
Chest - 3 sets of 15 reps
Incline Dumbbell Press
Chest Dumbbell Press
Dumbbell Flyes

Back - 3 sets of 15 reps
Pullups
Bent Over Dumbbell Row
T-Bar Row
Lat Pulldown
Supermans

Delts/Abs
Delts - 3 sets of 15 reps
Dumbbell Press
Dumbbell Lateral Raises
Dumbbell Rear Delt Row

Abs - 3 sets of 50 reps
Crunches
Reverse Crunches

Biceps/Triceps
Biceps - 3 sets of 15 reps
Hammer Curls
Dumbbell Incline Curls
Machine Preacher Curls

Triceps - 3 sets of 15 reps
Machine Tricep Extensions
Machine Dips
Pushups - close tricep position

Legs/Calves/Abs
Legs - 3 sets of 15 reps
Barbell Squat
Walking Lunges
Leg Press
Roman Deadlifts
Seated Leg Curls
Lying Leg Curls

Calves - 3 sets of 15 reps
Standing Calf Raise

Abs - 3 sets of 50 reps
Incline Crunches
Decline Crunches

Sorry I have been away. I have been kinda down in the dumps with post competitons blues, just can’t shake it. I am hating how my body is looking right now. One of the trainers saw me out of it and gave me a HOT ROX to get me going because I looked out of it. It worked somewhat.

Back/biceps/abs/cardio

Back
Lat Pull down 4 x 12, 10, 8, 6
60-60-70-70 (For last set with attempt 75)
Bent-over Row 4 x 12, 10, 8, 6
30-30-40-40 (Second set will go up 40 and last set with attemp 50 next time)
Compound Row 3 x 12, 10, 8, 6
25-30-35-40
Biceps
Barbell Curl 3 x 10
30-30-30
Incline Bicep curl 3 x 10
10-10-10

Abs 3 x 15
Swiss Ball Crunches
Leg Raises

Cardio: Treadmill 20 mins

Still feeling weak as hell. I was pushing an array of weights for shoulders 12-25, but had to start back at 5-20. I blasted my shoulders yesterday and pushed threw the fatigue. As for abs it was majorally intense that all I needed was 3 sets on the swiss ball and I was shot. My uncle who is a PT, told me by doing a pelvic tilt and keeping my low back grounded while a basic crunch hands in the air on the swiss ball I will work my core muscles as well as my lower abs. My abs were shaking. I felt it all the way day down. My abs were shot after that too. I already lifted like a girl, but I was REALLY lifting like a girl today! lol But my uncle always tells me it’s not about the the weight. It’s about how you use it the weight.

Shoulders/abs/cardio

Arnold Press 3 x 10
15-15-20
Military Dumbbell press 3 x 10
15-15-20
Side Lateral 3 x 10
12-12-12
Rear Lateral 3 x 10
5-5-5

Abs
Swiss Ball crunches w a pelvic tilt

Cardio: Treadmill 20 mins

Sorry I have been away. I’e been depressed with post competiton blues. I took a needed week off from the gym. Boy was I weak today. Everything felt, so damn heavy! I wanted to give up after the Seated low row, but got muscled up some strength to get through it. I may opt and take the one arm row out until I get back to normal with my strength.
Monday-Back/biceps/cardio

Back
Lat Pull down 3 x 10
60-60-70
Bent-over Row 3 x 10
40-40-40
Seated Low Row 3 x 10
50-50-60
One Arm Bent Row 3 x 10
20-20-20

Biceps
Barbell Curl 2 x 10
30-30-30
EZ Barbell Preacher curl 2 x 10
32.5-32.5-32.5

Cardio: Treadmill 30 mins

Prejudging pics-two piece:

http://www.iajephoto.com/photocart/index.php?do=photocart&viewGallery=4987

Line up-two piece:
http://www.iajephoto.com/photocart/index.php?do=photocart&viewImage=186126

http://www.iajephoto.com/photocart/index.php?do=photocart&viewImage=186132

http://www.iajephoto.com/photocart/index.php?do=photocart&viewImage=186133

http://www.iajephoto.com/photocart/index.php?do=photocart&viewImage=186133

Line up-two piece:

http://www.iajephoto.com/photocart/index.php?do=photocart&viewImage=186139

http://www.iajephoto.com/photocart/index.php?do=photocart&viewImage=186156

Lineup- one piece:
http://www.iajephoto.com/photocart/index.php?do=photocart&viewImage=186627

http://www.iajephoto.com/photocart/index.php?do=photocart&viewImage=186628

Line-up: one piece

http://www.iajephoto.com/photocart/index.php?do=photocart&viewImage=186648
http://www.iajephoto.com/photocart/index.php?do=photocart&viewImage=186677

Night-show: one piece
http://www.iajephoto.com/photocart/index.php?do=photocart&viewGallery=5011
http://www.iajephoto.com/photocart/index.php?do=photocart&viewImage=187616

http://www.iajephoto.com/photocart/index.php?do=photocart&viewImage=187624

Top 5
http://www.iajephoto.com/photocart/index.php?do=photocart&viewImage=187625

http://www.iajephoto.com/photocart/index.php?do=photocart&viewImage=187626

The show took place in Orlando. I spent the night at the host hotel because the show was 1 1/2 away and I didn’t feel like waking up at 6am to drive up. The next day I work up and weighed in and I was 106 pounds! I was feeling good. The body was looking tight. One of my friends from Tampa came up to help do my make-up and hair. She is a make-up artist and a fellow competitor. She spectated last show and told me that my hair may have hurt me as well as my color. I needed to be darker. So she totally glamed me out.
The prejudging went fast! The only thing I remember was that one judge kept his eye on me. Knodding approval. He looked at the other ladies, but kept his eye on me knooding. I got moved twice. They didn’t place us in any order. I just got moved so that the other judges could see me. I went back to the room to sleep until finals.
Finals felt like eternity, but it was much faster than last show. There was some stiff competition, but I felt good about my presentation to the judges. As they were calling out numbers for the figure I was was a little worried they called at 4 already and I was hoping that mine was going to be called out everyone told me not to worry and then my number was called. I was shocked. I achieved my goal and came in the top 5. I placed 5th. I was pleased. It was a great experience. I had fun and meet great people. I liked Deke Warners show so much I am definately going to do his Florida State National Qualifer next year. He ran a tight show.

1 more day till sexy! I will be driving up today. I am feeling good and ready to rock it! Whatever the outcome may be. I am still a winner I have worked hard and there is always next year pending on if I get pregnant. The husbter and I want to start working on babies. But I still plan on training for my two target shows until it happens: Tampa Bay Classic to start things off then Southern States (National Qualifer) or just the gold Southern States (National Qualifer) and The Florida State (National Qualifer). If I get pregnant then I switch to doing prego workouts more low intensity until the baby is born.

Here is my offseason plan of attack!

Maintence for my legs with special emphasis on building up my hamstring area. I am also working on my V-taper. I have one now, just have to a little more width. I would also like to add a little more size to my arms to complement my lower half. I also plan to stay lean this time around, so I don’t have to diet so long!

Figure Shows: NPC June 2009 (tentative unless I get pregnant) Tampa Bay Classic (maybe) Southern States (National Qualifer) Florida State (National Qualifer)

4 Day split: Back/biceps/cardio

Hams/Shoulders/abs/cardio

Chest/triceps/cardio

Legs/abs

Offseasin Supps: Whey Protein, BCAA, Glutamine, Gaspari

SizeOn, Fish Oils, Multi Vitamin, Se7en and Carbolin 19

Contest Results:

Boy, was it was a long day! I work up at 6 am and weighed in 110.2. Got to school at 8 am the meeting started a half another late. Then prejudging ran an hour late! It felt like forever. I meet some GREAT people. Everyone was so nice and helpful. We had some much fun backstage. One figure competitor was drunk off of red wine, she almost feel off the stage. She was going the opposite way on mandatories and everything. She definately was the highlight! Some of us had some red wine to get the sugar flowing through our veins before we pumped up. I arms were jacked from the small sip of wine and snickers. Soon after as it was time to go two piece with indidviduals and mandatories then one piece with just mandatories. I was in the second call out for the two piece and for the one piece.  The class was huge 15 competitors.

Some of the girls in the first call SHOULD NOT have been in the first pick. It was strange. The head judge looking at me as he called out other numbers. We stood up there for about a good 10 mins. The judges said that my class was a tough class to judge. I think it was a mixed bag of competitors which should have been easy to weed out.  Later he approached me and said that my legs needed more lines and that I should try and do more high reps. I am saying to myself that is what I do now! He was very nice and that was nice that he came up to me afterwards to give me a critique and training tips. I am actually doing his show this weekend, so we’ll see I fair.  I meet some real nice competitors that will be doing that show too, so I won’t be doing it alone.

This morning I had a shoot with bicepworld and the photographer who was at the show told me that I looked actually better today than on stage. I think I peaked a day late. I actually look tighter today. He also let me look at the line up photos and the one competitor that should have not been on the top 5had a belly, fat, thighs and poor posing. She was posing like pee wee herman and she looked like see didn’t diet down enough or spilled over. My husband thought is she got 4th, when I should have been on the top 3 because I definatley was tighter than she was. But it was polictics I heard that she was a tampa native, so we all know how that goes. As for the placing I am either 6 or 7th. I am happy I didn’t come in dead last. My body wasn’t at it’s best. I should have been much tighter, but I am happy that I got up there with confidence and showed the best package I had to offer them at the time.

I left the finals because it was too damn long it too 4 hours just to get to intermisson. The show should have been two days one day bodybuilding and one day the women. 6 hours of prejuding and finals was entirely too much. So I am looking forward to redeeming myself at Deke Warner show. Line up pics will be coming soon as Eric from bicepworld sends me the CD.

Posted in Training