yettamae's BodyBlog

Postpardum Bounce Back

yettamae — Tue, 11 Aug 2009 10:31:51 +0000

My pregnancy went well, but ended up in unplanned C-section because my baby was far too large to push out. So I won’t be able to get back to training until I get the clear from the doctor. I have also gained an excessive amount of water weight from the surgery on top of the huge weight gain from my pregnancy, which should take a week or so leave my body (hopefully). All the battle wounds was well worth it. I got a beautiful and healthly daughter, who was born August 4th Weight: 8.8 oz and Length: 19 3/4 inches. I am very happy right now and I have to shift my focus to my little one. I know with time I will get back into my skinny clothes and compete in 2010. I plan on keeping this thread open and logging my post pregnancy training log, once things have settled down on my endamd I get the clear from my doctor.

I’m in Oxygen Magazine!!!

yettamae — Thu, 19 Feb 2009 20:23:02 +0000

For those of you who didn’t know. I have been picked to be in Oxygen Magazine’s Next Future of Fitness! I am featured in Oyxgens April’s 2009 Issue. Check it out!

Baby news!

yettamae — Thu, 19 Feb 2009 19:24:11 +0000

I have been away from logging for a while I have been extremely busy with school and having death in the family. My offseason training has been put on the back burner because I will be starting a family of my. I am 16 weeks pregnant. I still do plan to workout. My workout will just be modified lighter weights and not alot of volume training like I was doing. I have been restricted to lifting no more than 20 pounds. My cardio sessions will be light-moderate staying under 140, so the baby’s heart rate doesn’t go up. The workouts will change as I get further into the trimesters. Excited, but scared at the same time. Hopefully I will be able to bounce back after my pregnancy.

Crossing over

yettamae — Sun, 12 Oct 2008 04:56:25 +0000

I am back finally! For those who don’t know I have decided to crossover and give bbing a try. I’m not saying goodbye to figure, so don’t worry! I am currently doing bodybuilding bulking program that is 6 week continuous rotation of light, medium, and high days except for legs. I am going to keep them medium-high and incorporate some plyometrics. I plan to fly back home to PA do local natural show in Scranton, PA Oct 2008. I thought about doing a NPC show, but I don’t want to be embarassed being next to someone who is jacked and obviously not drug free being my first show. If I like if then maybe I convert over to NPC because NPC is dominant federation down here in Florida and there are not many natural federations except for FAME.

Priorities

yettamae — Mon, 08 Sep 2008 06:36:30 +0000

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

Back/biceps/abs/cardio

yettamae — Wed, 23 Jul 2008 07:32:09 +0000

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

Legs/cardio

yettamae — Fri, 04 Jul 2008 06:15:04 +0000

Leg day was brutal. I almost stopped in the middle of the workout. When I was doing calves my legs were shaking like I had Parkinsons I was so weak. WTF? Thank God my hubby was there to push me or I would have definately called it quits. I have decided to move my hamstring workouts to my shoulder day, since that is my lagging part for my legs.

Legs/Cardio
Barbell squat 3 x 15 (Wide stance)
55-55-55
Romanian Deadlift 3 x12 (They rocked. I felt my hamstrings actually better on this exercise than on SLDL)
30-30-30
Stationary Lunges 3 x15
30-30-30
Incline Leg Press 3 x 15
55-55-55
Lying Hamstring Curl 3 x 12
35-40-40
Standing Calves 3 x 15
20-20-20

Cardio: Bicycle 20 mins

Shoulders/abs/cardio

yettamae — Wed, 02 Jul 2008 15:07:06 +0000

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

Back in the gym: Back/biceps

yettamae — Tue, 01 Jul 2008 05:38:52 +0000

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