Had a great shoulder workout tonight. Was flying solo as Lisa was tied up til she had a client at 6:30. Sometimes I enjoy lifting alone, nothing but me and the Ipod blaring away. :)
Did 4 sets of 15 on my exercises. DB Presses, standing side laterals, candlesticks (front raises with the db turned up and down), rev pec dec and some db shrugs. I love training shoulders! I've always wanted those nice round ones and I think I am getting pretty darn close! Tomorrow is arms, which is another of my favorites to train.
Diet has been dead on. Revisions will be coming to it when Pete finishes up with USA's next weekend. Until then I will coast along on the program he has lined out. Its more important that he focus his energy on his goal and bring his best package to that stage. I'm very excited for him and can't wait to see pictures from the show. From what I hear there will be over 400 competitors...Can you say LOTS OF STINKY PROTAN! Just watch where you sit on the toilets in Vegas ladies as you may end up with a brown butt!
Cardio has been dead on as well. I took a different spin class last night and Jessica was very good! It was a good hour class. Today I split it up and did half in the am then the remaining after my shoulder workout.
Weight is holding 140. Goal....120ish. Most likely will be back into the middle weights as I think I have too much size to drop down a class. It'll be what it will be, just gonna plug along and see what it'll be day of weigh ins.
Thursday, July 16, 2009
Reshape the Nation
Last night while I was flipping channels trying to fall asleep, I ran across a documentary on TLC called "630lb Virgin" It was a story on David Smith and the battle he had been living with since a young child, not only a battle with food but one of abuse as well. This documentary had me in tears. If David can lose over 400lbs by proper nutrition and exercise, it just shows it can be done. You just have to take the first steps. Baby steps before big leaps.
This is the comment I left on their blog ( http://www.reshapethenation.com/blog/ )
This is the comment I left on their blog ( http://www.reshapethenation.com/blog/ )
David and Chris,
I caught ya’lls documentary on TLC last night while flipping channels in bed. All I can say is AWESOME work! You two literally had me in tears. Myself I am not overweight, I actually compete in bodybuilding, so I know the fun of diet, cardio and discipline along with the hard work that is required to reach a goal. What my struggle is is that I have an older sister that is extremely over weight, but is not at the point in her life to change how she lives. She had lapband surgery several years ago, dropped 100lbs, but had medical problems due to the band and has put that weight back on along with more. Her weight like David was is merely lack of knowledge in how to eat properly and how to get her body moving. It saddens me to hear her say that people will stare at her should she go to the gym to do cardio, what she doesn’t realize is..we don’t stare, we see it as an inspiration that she is doing something to better her life and her health. Any type of cardio, be it walking outside in the morning, around the house several times, or even in your back yard is a start.
When she is ready to take those steps and wants to know more, I will be here for her, but until then I try not to push as I know it has the reverse effect.
You two are unto something great. I wish you both much success in your endeavors. Thank you for sharing David’s story and thank you for being such a HUGE inspiration to so many people that think they can not lose weight without surgery.
Healthy living is a way of life. Its a lifestyle.
Wednesday, July 15, 2009
Wednesday the 15th
This past weekend I spent over in Houston with Patricia going to the Branch Warren Classic in the am, then with my friend from high school Ronnette to the Astros game. Had alot of fun. There was no gym on Saturday what so ever.
Sunday got up and did my cardio. Did an hour on the elliptical with a stinky body odor person one over from where I was. Kept hoping my coffee would mask the smell but it didn't. Late that afternoon went back and trained legs with Lisa. She was hating me after that one. Wasn't difficult, just that she hadn't trained legs in two weeks. just some SLDL, laying curls, seated curls, squats and ext supersetted with rev lunges. all 4sets of 20
Monday trained chest:
incline presses, flat db presses, incline flyes, cable cross overs and pec dec. all 3 sets of 12 to 15
cardio was another spin class that lasted MAYBE 30 mins. She sucks, I could have taught the class. This teacher is making it to where I do not want to take her class due to it being so boring. Because it was so short, I had to finsih up my cardio for the day on the stairmill so I was sure to burn the number of calories Pete is wanting me to do daily.
Tuesday I went to Houston and trained legs with John Sherman. This time No turning green!! :) I think at times he is trying to seriously kill me or see how much he can push me before I say no. I don't think I would say no...I'll go down kicking and screaming all the way to the very end!
Weight wise its still the same, but I can tell in how my clothes fit that I am getting leaner. It makes me think I may not hit that lt weight class. If not, its ok, I haven't had LBM checked so I am not sure where that is, but I would have to est probably around 112 or so. Middle Weight sounds more realistic at this point. That's only 15lbs to drop in a lil over 18 weeks. But honestly I'd like to hit around the low 120's. It"ll be what it will be.
Sunday got up and did my cardio. Did an hour on the elliptical with a stinky body odor person one over from where I was. Kept hoping my coffee would mask the smell but it didn't. Late that afternoon went back and trained legs with Lisa. She was hating me after that one. Wasn't difficult, just that she hadn't trained legs in two weeks. just some SLDL, laying curls, seated curls, squats and ext supersetted with rev lunges. all 4sets of 20
Monday trained chest:
incline presses, flat db presses, incline flyes, cable cross overs and pec dec. all 3 sets of 12 to 15
cardio was another spin class that lasted MAYBE 30 mins. She sucks, I could have taught the class. This teacher is making it to where I do not want to take her class due to it being so boring. Because it was so short, I had to finsih up my cardio for the day on the stairmill so I was sure to burn the number of calories Pete is wanting me to do daily.
Tuesday I went to Houston and trained legs with John Sherman. This time No turning green!! :) I think at times he is trying to seriously kill me or see how much he can push me before I say no. I don't think I would say no...I'll go down kicking and screaming all the way to the very end!
Weight wise its still the same, but I can tell in how my clothes fit that I am getting leaner. It makes me think I may not hit that lt weight class. If not, its ok, I haven't had LBM checked so I am not sure where that is, but I would have to est probably around 112 or so. Middle Weight sounds more realistic at this point. That's only 15lbs to drop in a lil over 18 weeks. But honestly I'd like to hit around the low 120's. It"ll be what it will be.
Monday, July 13, 2009
Monday the 13th....
I'm stealing this from Pete's site...I thought it was very good and worth having here. His website is www.619muscle.com
I'll be updating my workouts and such later today. I really do need to go work on my suit orders before anything else.
Regarding our crazy sport...many don't understand why we do it...and that's ok...
Bodybuilding is a beautiful sport. Testing your own personal limits of strength, endurance, and determination to achieve your own personal "perfection" - that is the essence of what we do. As much as we call it a competitive sport, in truth, the toughest opponent is one's own self.
"Can I stick to my rigid nutritional regimen?"
"Did I put all I had into my training and prep for this show?"
"Did I push myself through all of my planned cardio sessions?"
"Did I follow through with controlling my lifestyle to allow me sufficient growth and recovery to be my best?"
"Was I uncompromising and focused on my goal, yet without appearing selfish to those around me?"
"When I look in the mirror, can I honestly say, I have left no stone unturned in my own journey to becoming the best I can be?"
At its finest, the concept of "sport" does not get much more real than the athletic pursuit of bodybuilding. And, as a an allegory for life, we could all take a lesson from the pages of the Bodybuilder's Guidebook to Success:
Honesty, (The Brutal Truth), Discipline, Respect, Integrity.
These core values will guide a bodybuilder to success.
I'll be updating my workouts and such later today. I really do need to go work on my suit orders before anything else.
Regarding our crazy sport...many don't understand why we do it...and that's ok...
Bodybuilding is a beautiful sport. Testing your own personal limits of strength, endurance, and determination to achieve your own personal "perfection" - that is the essence of what we do. As much as we call it a competitive sport, in truth, the toughest opponent is one's own self.
"Can I stick to my rigid nutritional regimen?"
"Did I put all I had into my training and prep for this show?"
"Did I push myself through all of my planned cardio sessions?"
"Did I follow through with controlling my lifestyle to allow me sufficient growth and recovery to be my best?"
"Was I uncompromising and focused on my goal, yet without appearing selfish to those around me?"
"When I look in the mirror, can I honestly say, I have left no stone unturned in my own journey to becoming the best I can be?"
At its finest, the concept of "sport" does not get much more real than the athletic pursuit of bodybuilding. And, as a an allegory for life, we could all take a lesson from the pages of the Bodybuilder's Guidebook to Success:
Honesty, (The Brutal Truth), Discipline, Respect, Integrity.
These core values will guide a bodybuilder to success.
Wednesday, July 8, 2009
7.08.09 Wednesday Happy HUMP Day!
Friends should be the ones listening to your secrets, not the ones that hurt your feelings without knowing. Friends should be the ones that keep all your secrets, not those who spread it all around.
Unknown
Unknown
Today I had originally planned to take the day off from lifting and do the 6:45pm spin class, but am taken the entire day off of any training. About 8:30 last night I started getting chills, turned the ac up to 80 in the apt and still wanted to be wrapped up in a blanket. Any desire to finish Tami's suit went right out the window cuz I only wanted to lay on the floor and do nothing. By the time I went to lay in bed I was running 102. Achy all over, couldn't get comfortable to save my life, if the middle of my back wasn't hurting it would be my lower back. A totally wtf night for me. Pamprin was to the rescue and I finally fell asleep at 4:30. My smart ass sister sent a text..."swine flu".
This am had to do some stuff for the uneployment office. Had to take a class on how to use their website...hmm, didn't realize it was that difficult to use.
Really need to take some progress pics.
Off to lay on the couch.
This am had to do some stuff for the uneployment office. Had to take a class on how to use their website...hmm, didn't realize it was that difficult to use.
Really need to take some progress pics.
Off to lay on the couch.
Tuesday, July 7, 2009
And so we are on Tuesday!
I'm gonna have to update for Monday and today. Today won't have a whole lot because Lisa and I both didn't feel like training, so we figured a little something was better than nothing at all!
Monday..
Diet: Dead on.
Weight: 143 (this likes to go up and down whenever it feels like it, so piss on the weight. LOL)
Cardio: 50 mins on the Elliptical in the morning at a level 8 to 10. I also took the new spin class in the evening which was 45 mins long. Very very easy compared to the classes in Houston. I could have totally taught a better class. There is NO AC in the spin room at all, so you know it was like an oven in there...but hey...we don't need ac!! As Howard use to say...."AC is a privilege and you have to earn it!!"
Workout Chest and tri's. basically I have been doing everything in 3 sets of 12, a few may be 4. Leg days will always be 4 sets of 15 to 20 reps.
Incline DB presses: 35, 42.5, 45, 47.5
low cable cross overs: 20,30,30 (I suck ass at these, as the weight shows it)
HS flat presses: 45
pec dec: 40,60, 70
We only did two tri exercises
overhead db ext: 40,55,55
vbar pressdown: 40,60,60
Tuesday:
Diet: dead on
Weight 141 (down 2! woot woot)
Cardio: elliptical for 50 mins level 8-10 cardio is always down in long pants and a long sleeve shirt
and our mini workout: back/bi's
one arm cable rows: 50, 60, 60, 70
Vbar pulldowns: 80,90,100
WG Chins: 130 then a drop set of however many reps we could do for three drops
21's: at 40 (very light for me)
straight bar cable curls: 50,60,70
Tomorrow will be off day from lifting, have an early am appt so will be taken the spin class in the pm for my cardio.
OH!!!!!!!!! I got this CUTE Lunch tote for when I need to take my food with me!!
Monday..
Diet: Dead on.
Weight: 143 (this likes to go up and down whenever it feels like it, so piss on the weight. LOL)
Cardio: 50 mins on the Elliptical in the morning at a level 8 to 10. I also took the new spin class in the evening which was 45 mins long. Very very easy compared to the classes in Houston. I could have totally taught a better class. There is NO AC in the spin room at all, so you know it was like an oven in there...but hey...we don't need ac!! As Howard use to say...."AC is a privilege and you have to earn it!!"
Workout Chest and tri's. basically I have been doing everything in 3 sets of 12, a few may be 4. Leg days will always be 4 sets of 15 to 20 reps.
Incline DB presses: 35, 42.5, 45, 47.5
low cable cross overs: 20,30,30 (I suck ass at these, as the weight shows it)
HS flat presses: 45
pec dec: 40,60, 70
We only did two tri exercises
overhead db ext: 40,55,55
vbar pressdown: 40,60,60
Tuesday:
Diet: dead on
Weight 141 (down 2! woot woot)
Cardio: elliptical for 50 mins level 8-10 cardio is always down in long pants and a long sleeve shirt
and our mini workout: back/bi's
one arm cable rows: 50, 60, 60, 70
Vbar pulldowns: 80,90,100
WG Chins: 130 then a drop set of however many reps we could do for three drops
21's: at 40 (very light for me)
straight bar cable curls: 50,60,70
Tomorrow will be off day from lifting, have an early am appt so will be taken the spin class in the pm for my cardio.
OH!!!!!!!!! I got this CUTE Lunch tote for when I need to take my food with me!!
Sunday, July 5, 2009
Bruce and I went to see the fireworks at Riverfront Park last night. Honestly it had been years since I have been to watch any fireworks. While living in Houston, I could see the ones being done in RiverOaks right off my apartment balcony, so I would watch them from there. :)
Thursday, July 2, 2009
Today is the beginning of the 4th of July Holiday weekend, which also marks 20 weeks out from the NPC Nationals in Florida this year. Depending on where my weight falls I have 15 or so pounds to drop. My nutrition is being done by Pete Ciccone at 619muscle.net, I also drive to Houston once a week to train legs with IFBB Pro John Sherman.
I'll post a little more over the weekend along with keep track of my workouts here as well. :)
I'll post a little more over the weekend along with keep track of my workouts here as well. :)
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