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Post by musclemom on Jan 10, 2008 21:50:27 GMT -5
Hi all! I am currently about 11.25 weeks away from the Max Muscle Naturals in Anaheim. I will be competing in female bodybuilding. I am a Bodywell Sponsored Athlete and BigStew is my trainer.
It has been several years since I last competed, but love the journey and glad to be back in the game.
I am currently 112 lbs and 5'3". I am taking First Order preworkout and using Tight curves post wo and before bed. I love both products!!
I am proud to be part of the BodyWell team and am looking forward to "meeting" lots of people on this forum!
Today's wo: Back and Bi's Ever get those gut feelings...good thing if you listen to them. Something was telling me not to do the 1 Arm DB rows...I didn't listen. Tweaked my lower back Loads of stretching after. Still hurts, but could be worse.
Pull downs (Warm up) 70 x 15,15 45s Smith Rows (overhand grip) 70 x 12,12 75 x 10 80 x 8
One arm Dumbbell Rows 35x 10 dropped these b/c of back 30 x 10 25 x 10
Close Grip Pull downs 75 x12,12,12
Low Cable Rows 60 x 15, 65 x 12,12
One arm DB Preacher Curl 15 x 12,12,12,12
Alt DB Hammer Curl 20's x 12,12,12
Other than the back issues, this was a good wo. Felt pumped. Noticing a difference in things already. Abs were popping tonight.
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Post by gymgrrrl on Jan 10, 2008 23:26:43 GMT -5
;D Hey there woman! I know you have like a million journals, but I'll try to check in on this one too! Hope the lower back gets better ASAP and isnt too painfull tomorrow!
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Post by musclemom on Jan 11, 2008 7:25:46 GMT -5
Hi Sarah! Thanks for stopping by this one too! (yeah, I can hardly keep up w/ my own stuff) Glad to see you here ;D
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Post by BigStew on Jan 11, 2008 14:18:34 GMT -5
Hi Sarah! Thanks for stopping by this one too! (yeah, I can hardly keep up w/ my own stuff) Glad to see you here ;D Keep up the Great work Tricia. All your hard work is much appriecaited
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Post by musclemom on Jan 11, 2008 19:04:29 GMT -5
High rep leg day Leg Extension 75 x 30,30,30 Smith Squats 45x ,20,20,20,20 Leg Press (feet 6" apart) 180 x 30,30,30,30 Alt Barbell Lunges 49 x 20,20/leg Seated Leg Curl 65 x 15,15,153 Hyperextensions 3 x 15 These totally smoked my hams and glutes Seated Calf Raises 90 x 15,15,15 *Use Smith if needed Reverse Crunches on bench 4 x 30 Weight ball crunches 25 x 15,15,15,15 Legs are really fatigued, but feel great! High carb day today. Meal 1 1 Whole Egg 3 Egg Whites 1/2 Cup of Oatmeal 1/4Cup of Blueberries Meal 2 Post Workout 1 Scoop of Tight Curves 1/2Cup of Oatmeal 1/4Cup of Blueberries Meal 3 3 oz of Chicken Breast 5 oz of Sweet Potatoes Veggies Meal 4 3.5 oz of Ground Turkey Breast .75 oz of raw Almonds Veggies Meal 5 4 oz Salmon Steak 3.5 oz of Avocados Veggies Meal 6 1 Scoop of Tight Curves 1/2 Cup of Cottage Cheese Tomorrow is a rest day!! Hi Sarah! Thanks for stopping by this one too! (yeah, I can hardly keep up w/ my own stuff) Glad to see you here ;D Keep up the Great work Tricia. All your hard work is much appriecaited Hiya Alex! Glad to help out!!
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Post by BigStew on Jan 12, 2008 0:18:52 GMT -5
High Rep Leg Has to be the hardest of all days
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Post by musclemom on Jan 12, 2008 9:04:50 GMT -5
High Rep Leg Has to be the hardest of all days Yep, but It's my favorite!! ;D
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Post by JMentis on Jan 12, 2008 14:07:12 GMT -5
You in that zone yet?
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Post by musclemom on Jan 13, 2008 12:26:52 GMT -5
Ahhh...back to the gym today. Was feeling a bit tired this AM. Didn't want to get out of bed. Had my First Order and felt like I rocked this wo! No feeling tired for me. ;D Back was feeling a bit sore this am. Upper Body Incline Barbell Bench 40 x 5,5,5,5,5 Barbell Row (Underhand grip) (did these on the hammerstrenght machine b/c of back) 110 x 6,6,6,6 Rev Wide Grip Pull downs 70 x 8,8,8 Seated Military Press 65 x 8,8 70 x 6,6 (Warm-up) Triceps Rope Extensions 55 x 15,15 Close Grip Bench Press 40 x 6,6,6,6 Standing Ez-Bar Curls 45 x 8,8,8,8 30 min of SS cardio Noticing more cuts in my legs in the gym mirrors this am. YEAH!! For sure
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Post by musclemom on Jan 14, 2008 19:44:59 GMT -5
Considering I didn't get much sleep last night, I felt this wo was pretty strong. I did take some precautions for my LB b/c it has been a bit "tight" lately.
Low Rep Legs/Abs
Leg Extension (warm up) 75 x 15,15
Was supposed to do Squats but did Hacks b/c of LB 160 x 10 170 x 8 180 x 7 190 x 6 200 x 5
Stiff-Leg Deadlifts w/ Dumbbells 35's x 8,8,8,8
Leg Press (12" apart) 400 x 8 410 x 6,6
Lying Leg Curl 55 x 8,8,8
Standing Calf Raises 180 x 9,8,8,8
New meals today. Beef is on the plan. I dont like it at all...makes me gag, but I will eat it cause Alex says its good for me
Today was lo carb...
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Post by musclemom on Jan 15, 2008 9:00:56 GMT -5
Rest day today My legs ar feeling nice and tight!
No carb day today
Meal 1
2 Whole Egg 4 Egg Whites 4 Fish Oil Capsules
Meal 2
Post Workout 3.5 oz of Turkey Breast 1 Tablesthingy of Olive Oil 4 Fish Oil Capsules
Meal 3
3 .5oz of Chicken Breast 1 oz of Avocado Veggies
Meal 4
4.5 oz of Salmon Steak Veggies
Meal 5
3.5 oz Salmon Steak .5oz of Almonds Veggies
Meal 6
1 Scoop of Tight Curves .5Cup of Cottage Cheese
Slept GREAT last night. First night in a while.
The dr went surfing yesterday and we had a different one in. Felt like we were on vacation at work. Hoping the surf is good again today
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Post by musclemom on Jan 16, 2008 21:56:24 GMT -5
Chest/Shoulders and Triceps
Incline Dumbbell Bench 32.5's x 12/12 35's x 10/10
Flat Barbell Bench 20 x 12,12,12
Incline Dumbbell Flies 20's x 15,15
Dumbbell Side Laterals (bent) 20's x 12,12,12,12
Smith Machine Front Presses to chest 40 x 10 45 x 8,8 (these were killer!)
Lying Triceps Extensions w/ ez-curl bar on Decline Bench 25 x 10 5 x 8,8
Reverse Grip Straight bar Pushdowns 50 x 12,12,12
Had to break posing into 2 sessions today. Hill training. Had to walk b/c I had awful shin splints again. They are actually still sore from last week.
Eats...
Meal 1
1 Whole Egg 5 Egg Whites 1 Serving of Fruit
Meal 2
Post Workout 1 Scoop of Tight Curves .25 Cup of Oatmeal .75 Cup of Blueberries (this was only suppose to be .25c but my lo-carb brain didn't realize this until most of this meal was consumed )
Meal 3
3 .5 oz of Chicken Breast 1 oz of Avocado Veggies
Meal 4
4 .5 oz of Salmon Steak Veggies
Meal 5
3 .5 oz of Top Round Steak .5 oz of Almonds Veggies Meal 6
1 Scoop of Tight Curves 1 Tablesthingy of Natural Peanut Butter
Energy has been great!
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Post by musclemom on Jan 17, 2008 20:23:14 GMT -5
Back/Bis/Abs
Pull downs (Warm up) 70 x 12,12
Barbell Rows (overhand grip) Did one set of these and had to switch to T-Bar...sure you all know why by now 70 x 12 45 x 12 50 x 10 55 x 8
One arm Dumbbell Rows on Incline Bench 30 x 10,10,10
Close Grip Pull downs 75 x 12,12,12
Low Cable Rope Rows 65 x 15 70 x 12,12
One arm Preacher Curl on Hammer St. 15 x 10 10 x 12,12,12
Alt DB Hammer Curl 20s x 12,12 17.5's x 12
Decline sit ups 4 x 15 Cable crunches 85 x 15,15,15,15
No Cardio today
I wo first thing in the am (after Meal 1) so no good carbs in system when I went to the gym. I was feeling really drained, but had enough stamina to push it through w/o any loss of strength. Took First Order b4 the gym, and I know it helped!
Tired today, but noticed that last week too on high carb day. Also notice I am hungrier on the days I have more carbs. Feeling and looking fuller though. Noticing more definition.
Meal 1
5 Egg Whites ¼ Cup of Oatmeal ¼ Cup of Blueberries
Meal 2
Post Workout 1 Scoop of Tight Curves ½ Cup of Oatmeal ¼ Cup of Blueberries
Meal 3
3 ½ oz of Chicken Breast ¼ Cup of Brown Rice Veggies
Meal 4
5 oz of Top Round Steak Veggies
Meal 5
3 ½ oz of Top Round Steak ½ oz of Almonds Veggies Meal 6
1 Scoop of Tight Curves 1 Tablesthingy of Natural Peanut Butter
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Post by BigStew on Jan 20, 2008 7:28:51 GMT -5
Great Workouts Trish. You are doing so well
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Post by musclemom on Jan 20, 2008 20:17:16 GMT -5
This was Fridays wo.... will have to post todays later... My legs are still feeling this one High Rep Leg Day (this wo was killer!!) Leg Extension 65 x 30 55 x 30,30 Smith Squats 70 x 20,20,20,20 Leg Press (feet 4" apart) 180 x 30,25 160 x 30 ,30 Alt Barbell Lunges 50 x 20/leg Seated Leg Curl 65 x 15,15,15 Hyperextensions (gawd...these burned my hammies!!) 3x 12,12, 12 Seated Calf Raises 70 x 20,20,20,20 20 min bike training...will do HIIT tonight Eats... Meal 1 1 Whole Egg 5 Egg Whites .75 cup blueberries Meal 2 Post Workout 1 Scoop of Tight Curves .5 Cup of Oatmeal .25 Cup of Blueberries Meal 3 3.5 oz of Chicken Breast 1 oz of Avocado Veggies Meal 4 4.5 oz of Salmon Steak Veggies Meal 5 3 .5 oz of Top Round Steak .5 oz of Almonds Veggies Meal 6 1 Scoop of Tight Curves 1 Tablesthingy of Natural Peanut Butter
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