yettamae’s BodyBlog

Ultra Mega Women Active Multi Vitamin

Tonalin CLA 1000 mg-helps with weight management, breaks down fats and increases lean muscle

Fish Oil 1000 mg-general overall health;good for the joints, heart, etc.

Whey Protein (Pre and Post) No name brand I won from my show. It’s pretty good
Vitamin C 1000 mg and  Vitamin E 200 mg (Post)- They both aid as defense against muscle damage from intense exercise

Chromium Picolinate (On non-training days after breakfeast, on training days post workout)-Helps keep my gluclose levels in even, gain energy, and lose fat

BCAA (Pre and Post)-Recovery; helps spare muscle mass

Size On (During, was taking after, but the benefits are better during)

E-Bol is on hold until I get some more cash flow. I might just dismiss it. I dunno yet.

Sometime I make my own energy stack on days when I just don’t have the energy to workout:

Tyosine 500 mg, Green Tea Extract 315 mg, and Guarana 250mg about 1 hour to 45 mins before my workout just now and then for a boost of adrenaline to get my going.

Ultra Mega Women Active Multi Vitamin

Tonalin CLA 1000 mg-helps with weight management, breaks down fats and increases lean muscle

Fish Oil 1000 mg-general overall health;good for the joints, heart, etc.

Whey Protein (Pre and Post) No name brand I won from my show. It’s pretty good
Vitamin C 1000 mg and  Vitamin E 200 mg (Post)- They both aid as defense against muscle damage from intense exercise

Chromium Picolinate (On non-training days after breakfeast, on training days post workout)-Helps keep my gluclose levels in even, gain energy, and lose fat

BCAA (Pre and Post)-Recovery; helps spare muscle mass

Size On (During, was taking after, but the benefits are better during)

E-Bol is on hold until I get some more cash flow. I might just dismiss it. I dunno yet.

Sometime I make my own energy stack on days when I just don’t have the energy to workout:

Tyosine 500 mg, Green Tea Extract 315 mg, and Guarana 250mg about 1 hour to 45 mins before my workout just now and then for a boost of adrenaline to get my going.

Since I have to cancel my gym membership because I am moving I have to work out at home. So, I used Cathe Fredrich Power Hour Legs Segment, which kills me every time. Cathe Fredrich workouts are gear towards advanced at home exercisers, so I use her when I can’t get to the gym. The Power Hour Legs segment was similar to Body Pump style. I was pretty shot after the workout and had some nice DOMS going on, but I was happy I really got a quick leg workout in before work. Since I am training my legs for endurance, the workout was perfect for me.

Squats with barbell

8 singles, 4x - down 3 up 1 , 4x - down 2 up 2 , 8 singles , 2x down

4 count, 2x - hold 2 up 4 count, 4x low end down,

4x halfway up , 2 slow , 2x hold 2 up 4, 14 singles , 8x - down 1 up

3 , 7x low end

Pliees: hold bar underhand at shoulder height

14x then 4x - 3-count down 1up , 2x 4count down 1 up 8x low end

4x - down 2 up 2 , then slowly 2x

Static Lunges with Barbell on shoulders

1st leg : 8x - down 2 up 2 , then 8x down 3 up 1 , 8 singles , 7x

low end

2nd Leg…

lunges again with 10 lbs dumbells.: 1st leg:

4x - down 2 up 2 , then 4x down 3 up 1 , low end 7x , then low end

7x , then 4x - 2 down 2 up

2nd leg …. This segment majorally sucked I had to stop a couple of times because the burn was so freakin’ intense.

I do my own calves with a broomstick. I have to ghetto is right now and be creative because all my equipment is almost all packed. Thank God I had some dumbells and a barbell set to the side! I did about 2 sets of 25 calf raises.

Then for cardio I did Cathe Friedrich "Kick, Punch,and Crunch" Cardio Conditioning Kickboxing segment about 30 mins. I did a truncated version. She has a bunch of cardio mixes if you are short on time. I felt totally good that I got something accomplished with my lack of equipement and space.

Leg Press 4 x 15
110-110-120-125

Stifflegged 3 x 15
20-20-20

Lying Leg Curl 3 x 15
35-35-35

Butt Blaster 3 x 15
40-45-45

Abs

Roman Chairs 3 x 20
Crunches 3 x 20

Cardio
Elliptical 20 mins

The leg workout felt almost too easy today. I was debating if I should go back to my 20 reps or not. I did feel a nice burn doing lying leg curls. On the type of leg press if you go too light you can’t feel nothing and if you go too heavy you can’t move it. 130 was too much for me. Maybe I will start at 120 or just try the 45 one I use for my quads instead. I guess you don’t have to train to failure on every exercise.

Chest

Hammer Strenth Chest Press 4 x 12
20-20-25-25

Hammer Strenth Incline Chest Press 3 x 12
20-20-25

Machine Fly 2 x 12
30-30

Back

Lat Pull 4 x 12
45(will start at 50 next time)-50-50-55

Incline Pull 3 x 12
50-55-60 (I was feelin’ strong. I guess the Size On was kickin’ in! )

Seated Row 3 x 12
50-50-55

Low Back extension 2 x 15
10-10

Cardio

Ellipitcal Level 4 (20mins)

I think sipping on the Size On has definately helped increase my strength duriing workouts. I have created my own 24 hour protein shake. It has also helped me to stay full longer. Usually to go to bed I have the smoothie without the yogurt, just the cottage cheese and whey and it has been holding me over.

Post workout smoothie:

8 oz. water
1/2 cup of dannon light and fit strawberry yogurt (2.5 grams of protein)
1/2 cup of low fat cottage cheese (casien protein 14 grams of protein)
1 scoop of strawberry whey protein 20 grams of protein 5 cubes of ice
Blend in blender for about 30 to 45 secs. and voila a yummy post workout smoothie.

I suffer from severe depression that comes and goes and BDD. I was clinically diagonsed with severe depression since I was 16. I hate feelin’ like I have no control or don’t have a clue about what I am doing. I am still trying to find myself and figure out what works or is right for me. Yes, I have come so far and it’s would be silly just to quit or continue to act this way, it could just be all the events that are going on my life and just don’t know what to do with myself. It’s true I do love physical fitness or I wouldn’t be busting my ass to try and keep in shape! I guess at times I envy those that don’t have to do what I do to look skinny and they can eat whatever and still look hot. I just think about food a gain a pound. Especially since I am moving to Tampa, where is everyone is partically hot and has fake boobs. And I hear the Figure girls are tough competition. It’s like a requirement to have fake boobs and about 90% are juicing which is encouraging I hate that I am getting fustrated with workouts feeling like I am not doing enough or questioning if I am doing too much. OH I dunno. But I am doing this not for the awards, but for the reward of knowing how far I have come. I just have to keep telling myself that. I am building my body for life and I know it’s a lifelong commitement. I think I just need to suck it up and deal with it. Not try and beat myself up and call myself fat all the time when I eat crappy because it doesn’t make the situation any better. I just make myself more depressed. I have also been wearing baggy clothes to hide my body like I used to when I was fat. I wore sweats and baggy pants on a regular basis when I was fat. I didn’t want people to see how big I was. My confidence is like so low. I even go to the gym late, so I can avoid people. I just don’t want them to see me and she how puffy and not in shape I look now. Everyone say I look great and wish that they could look like me. I just don’t see it. Maybe it’s all in my head. My one friend who is a bodybuilder said that I just have to learn how to adjust my eyes to the offseason physique. Some say I should go on meds. I refuse them. They don’t work. In the past they mad me fat and more depressed. I saw my mother go through it when them and personally I don’t think she even needed them and she was normal in my eyes. The best therapy I found was prayer. I just have to take my burden’s to the Lord and leave it there. the Lord only puts us in obstacles that we can only handle. Hopefully I will get out of this funk. Good things are going to come to me. I just know it. I just have to put my faith in Him and realize that image isn’t everything and I should be blessed to have my health and loving and supportive husband that loves me now just as much as he did when I was fat…

Ugh I have been suck in a rut lately. I have really been going through it. I am feelin’ discouraged and depressed already and I don’t even have a show coming up for a while. I have this huge fear of fatness and have been eating like a pig. I am already at my offseason weight and I am stressing. Everyone tells me I look fine and wish they could look like me, but I don’t see it. I think I look like a blow fish. There is also alot of things going on with me moving to Florida, selling my house, leaving my voice teacher and dad, etc. I feel like I don’t know what the **** I am doing with workouts and hate what I see when I look in the mirror. It’s gross. My thighs are so jiggy and fat now. I have heard some competitors go through this post competiton blues. I know we can’t be hard all the time, but I am so afraid of becomming fat again, it’s making me sick. I find myself hungry all the time and I have increased my calories and I have been binging when I go out and have been wanting to drink more. I don’t know what to do about it. I have been trying to go back to take diet pills to keep my weight down,so I don’t gain too much. Maybe it’s all in my head. I hear it is a common thing. The bloat has gone down, but my belly is still round. I just think it’s my body shape. I am such an apple! My husband things I am overtraining certain body parts and I am becomming obsessed with the gym. I feel like I can’t miss a workout or I am going to get fat. What to do?

Shoulders

Smith Machine Shoulder Press 4 x 10
20-20-25-25

Arnold Press 4 x 10
15-15-15-15

Side Lateral 3 x 10
10-10-10

Rear Delt Machine 3 x 10
30-30-30

Biceps

EZ Bar Curl 3 x 10
20-20-20

Bicep Curl with a twist
10-10-10

Hammer Curl
10-10-10

Triceps

Close Grip Bench Press 3 x 10
20-30-30

Skull Crushers 3 x 10
20-20-20

Triceps Push Down 3 x 10
12.5-12.5-12.5

Arms were pretty pumped after the workout. I felt stronger this workout. I don’t know if it attributed to drinking size on during my workout opposed to after.

Light squats for warm-up

Leg Press 4 x 15
50-50-50-50

Hack Squats
50-50-55

Leg Extensions
35-35-35

Calves
70-70-75

Abs

Giant set with 30 sec rest 2×20

Sequence:
Frog crunches, leg raises, oblique crunches, and clam crunches

Cardio 20 mins
Power walking on treadmill with an high incline

No workout yesterday my hams were shot from the other day.

7/20/07
Chest and Back
Oh man at the end of the workout my chest and back was screamin. Holy shit balls!

Chest

Hammer Strenth Chest Press 4 x 12
20-20-20-25

Hammer Strenth Incline Chest Press 3 x 12
20-20-25

Machine Fly 2 x 12
30-30

Back

Lat Pull 4 x 12
40 (will start at 45 next time)-45 (up to 50 next time)-50-55

Incline Pull 3 x 12
45(will start at 50 next time)-50-55

Seated Row 3 x 12
50-50-55

Low Back extension 2 x 15
10-10

Abs

Clam crunches superset with alternating oblique crunches (30 sec rest) 2 x 20
Shit this was acutally challenging.

Cardio

Bicycle Level 4 (20mins)