Shankuan's Journey to her BEST ever!

[shankuan]

I've recently gotten back into the habit of lurking around here having not posted anything since June (my last competition). And with the competition lurking (another 7 months away) i figured why not start one in here (stayfit2008 actually put the idea in my head)...where it seems only the men post. lol!

So with that said, this week marks 28 weeks until showtime. i'll be doing the INBF Barbados show and I am shooting to win the open class in which I know many quality athletes from the USA will enter, so i have GOT to bring it all out...STARTING now!

i train myself (and with my boyfriend -who doesn't compete but lifts as hard as anyone who does) but I've hired someone to do my diet prep. unlike last time where i basically dieted for 14 weeks coming off what i called the 'BLOB BULK' (it was quite nasty) with some good results. i took the approach this time to keep my bulk clean (which i've been doing for most part for the past 6 months) and start much further out, out of which I expect GREAT results. I have a mental picture of what I should be looking like on stage and am determined to get there and have fun while I do so.

My program is basically 3 days (M-W-F) in the gym (where i aim to beat the log book either by 1 more rep or by 5 or so lbs each time) with 5 days of 20-30 mins cardio pre-breakfast. I am 164lbs now, down 2lbs since monday, though i suspect it should be heading back up, having done legs yesterday following which I normally get a bit sore swollen in the legs. Cardio - is slow with me aiming for app 130 bpm at this stage.

That's the plan right now and I will post pics as soon as me and my prep coach have decided a few things.

[stayfit2008]

Alright Shankuan!! Looks like I'm the first to post in this thread that I am for sure will be one of the best! I'll consider you a pioneer for other female bodybuilders to come!:) I am sure you will receive a warm welcome and much advice like I did! Great to have you aboard,..I will be watching your progress every step of the way!

[Cape1]

I've recently gotten back into the habit of lurking around here having not posted anything since June (my last competition). And with the competition lurking (another 7 months away) i figured why not start one in here (stayfit2008 actually put the idea in my head)...where it seems only the men post. lol!

So with that said, this week marks 28 weeks until showtime. i'll be doing the INBF Barbados show and I am shooting to win the open class in which I know many quality athletes from the USA will enter, so i have GOT to bring it all out...STARTING now!

i train myself (and with my boyfriend -who doesn't compete but lifts as hard as anyone who does) but I've hired someone to do my diet prep. unlike last time where i basically dieted for 14 weeks coming off what i called the 'BLOB BULK' (it was quite nasty) with some good results. i took the approach this time to keep my bulk clean (which i've been doing for most part for the past 6 months) and start much further out, out of which I expect GREAT results. I have a mental picture of what I should be looking like on stage and am determined to get there and have fun while I do so.

My program is basically 3 days (M-W-F) in the gym (where i aim to beat the log book either by 1 more rep or by 5 or so lbs each time) with 5 days of 20-30 mins cardio pre-breakfast. I am 164lbs now, down 2lbs since monday, though i suspect it should be heading back up, having done legs yesterday following which I normally get a bit sore swollen in the legs. Cardio - is slow with me aiming for app 130 bpm at this stage.

That's the plan right now and I will post pics as soon as me and my prep coach have decided a few things.


I found your thread :) Your pics look fantstic. Competing in Barbados would be awsome! Looks like you have a good game plan in place and you seem very motivated!

You know, is it just me or does everyone have at least one contest diet in their life from which they just start chowing!!!! - i.e., blob bulk?

I just did it and almost everyone I know did their first time out but then saw the light. I think next time, I'm going to stay within 15#.

I'll be checking in on you. Good luck!!

[shankuan]

Dec 12, 2008

TGIF! Overslept this morning because i honestly was WIPED out from the previous day's workout and from a hectic day at work. So it'll be on tonight in the gym..its BACK & BICEPS today (by myself again as my partner hurt is neck a few days ago so he's playing it safe) and 20 mins cardio.

So far my energy is fine and my meals have been going fine so far. Wate rin take i'm struggling with today which is unusual so I need to step it up.

Edit:
Definitely had an INTENSE workout! My back and biceps are still stinging me. For upper body stuff rep range is 11+ and i sure aimed for it. i felt stronger having moved up the poundage on all exercises compared to 3 weeks ago. ain't nothing like a li'l break to kickstart progress!



Lat pulldowns - 110lbs~13,10
one arm row (should have been seated rows but the only machine's cable was broken) 50lbs~12,10
pullovers - 50lbs~11,10
shrugs - 60lbs~14,11
bbell curls - 60lbs~12,10
dbell curls - 30lbs~12


cardio -30mins Eliptical

[shankuan]

Its been a while but long story short work has been rough so its been taking most of my time. I still have been getting my workouts and cardio in though and all i can say is my strength is definitely up...and today it was like WOA off teh charts! As such, i tore up my legs in the gym and looked like i wanted to push everything around in the gym. Chalk today up to really me being really pissed off at work and i took it out on the old IRON..and he welcomed the onslaught...lol!

So cardio - 30 mins on Stairmaster

Rack squats - 185lbs~21,20
Leg press - 240lbs~25
lying leg curls - 100lbs~13,14
standing calf raises - 110lbs~20,18
seated calf raises - 85~21,20
machine crunches - 50lbs~25, 55lbs~20,20

And i'm still full of energy 2 hrs later with no end in sight! gonna go prep my meals for tomorrow and get to bed. My day starts at 4:00 and i think i'm gonna have troouble getting out of bed...lol!

[shankuan]

Its been a very long while since my last post so I'll just cut to the chase. For the Xmas and New years i pretty much just took it easy, while still getting my workouts and cardio done. My cutting diet actually doesn't kick in until Jan 11th (when my prep guy sends it) so i'm just trying to relax this last week before it gets tough. I've been feeling a bit beat up having not taken any time off from work since August and yet still pushing it in the weight/cardio room so i'm wondering whether to lay off everything (except cardio) or just cruise it through.

In any event Jan 11th puts me at 23 weeks till show day and I am very excited because i really want to see how shredded and ripped I can get.

So here we go again...giddyup!

Happy 2009

[Step Beyond]

Its been a very long while since my last post so I'll just cut to the chase. For the Xmas and New years i pretty much just took it easy, while still getting my workouts and cardio done. My cutting diet actually doesn't kick in until Jan 11th (when my prep guy sends it) so i'm just trying to relax this last week before it gets tough. I've been feeling a bit beat up having not taken any time off from work since August and yet still pushing it in the weight/cardio room so i'm wondering whether to lay off everything (except cardio) or just cruise it through.

In any event Jan 11th puts me at 23 weeks till show day and I am very excited because i really want to see how shredded and ripped I can get.

So here we go again...giddyup!

Happy 2009

Sounds like I have a prep buddy !!!!! Let's ROCK IT !!!!

[stayfit2008]

Shankuan is back in da house!!! :)

[shankuan]

Woke up today and still felt tired so i'm thinking that I really should take the rest of the week off since my diet kicks in sunday. When i checked my log book today I realised that I've been going for over 7 weeks straight with gym work and cardio (worked right through xmas and new yrs as if they were regular days cause the iron doesn't sleep :D)

Lifts suffered on Monday and while i'm feeling better compared to then, i have a feelin that it may happen again today. So i'm just gonna stick to my cardio and work on the shoulder rehab/exercises (rotator cuff beginning to really bother me again...a DEFINITE sign that its time for a break).

[shankuan]

Shankuan is back in da house!!! :)

I've been doing my thing though I've not been reporting..for which I'm TRYING to do better! :D

I like how you've been tearing it up though! Keep it up

[shankuan]

My diet came in today, so NOW I am really ready to roll!! I am even more happy that I decided to take the next few days off from lifting and get some quality rest...8hrs sleep last night! I mean all it did was recharge my batteries enough so that I can function well today but a few more nights like that and i think i'll have ALL my cylinders locked and loaded...lol!!!

[stayfit2008]

My diet came in today, so NOW I am really ready to roll!! I am even more happy that I decided to take the next few days off from lifting and get some quality rest...8hrs sleep last night! I mean all it did was recharge my batteries enough so that I can function well today but a few more nights like that and i think i'll have ALL my cylinders locked and loaded...lol!!!

Great,..now watch out for the cravings,...;)

[shankuan]

Great,..now watch out for the cravings,...;)

You don't NEED to tell me! I tell you that I have cravings ALL YEAR long! I'll be stocking up on the sugar free gum, jello and all my Mrs Dash flavours to get me through!

[jesika1985]

"the iron never sleeps" <--- lol, love it!

hey shankuan, hows your diet going!? im about 10 weeks out and the cravings are in full force already! ill keep checking in whichya, stay focused!

[shankuan]

Diet's up and running and so far so good. Of course with the new diet (slight changes compared to the one used last year) I had to do a thorough CLEAN OUT of my pantry and refrigerator!

No cardio today because I'm still using the time to rest so I can hit the weight room properly tomorrow.

And with the prep on the way, it so happens that my schedule is getting a bit full with a new teaching schedule and new clients (who have either made new yrs resolutions or who preparing for Carnival in another 2 months). As such, i really have to plan carefully. I however am ensuring that I leave a little room in the schedule not to get overwhelmed and will allow me to rest and recover properly. I'll just take it one step at a time though...nice and slow is good. :D

Happy Sunday

[shankuan]

"the iron never sleeps" <--- lol, love it!

hey shankuan, hows your diet going!? im about 10 weeks out and the cravings are in full force already! ill keep checking in whichya, stay focused!

Thanks Jesika! Tell me about them cravings, mine haven't really taken over yet since today is day one but I'm sure when they do i'll be making noise about it!

I'll be reading all ya'll journals and using 'em to keep me motivated and focused for sure!

[tvicemanXXL]

Thanks Jesika! Tell me about them cravings, mine haven't really taken over yet since today is day one but I'm sure when they do i'll be making noise about it!

I'll be reading all ya'll journals and using 'em to keep me motivated and focused for sure!

After a few weeks, you'll be rocking and rolling and the cravings will be few and far between.

Go get it done!

[stayfit2008]

Stick to the plan,..pass the doubts and off to the finals!!

[shankuan]

Day 1 down on to day 2...

So far today I've been very good.

Cardio was on point this morning - 1hr split between the TM (incline@6; speed@4.5) and the Stairclimber. My body is working to get used to this change in diet and has been coperating so far so i'm thankful.

I however am not feeling too happy today as a very good friend of mine died this morning having had non-hodgkins lymphoma. he was recently diagnosed but by then he was too far gone. He was hospitalized for 3 weeks and the doctors though suspecting failed to confirm what it was. It wasn't until after his situation got worse was he transferred to another hospital and his condition revealed. he hung on for 8 days to be exact and was able to laugh with us and be happy the time his friends visited. So i'll have to carry that and the many other happy memories of him with me. He's only 42, his baby girl's birthday is this upcoming sat and his wife is a complete basketcase...so its all quite overwhelming!

On top of that my company issued a release this morning that they're gonna be cutting staff by certain %age. They've offered a voluntary package and have asked employees to consider it and apply. if they're successful they get a relatively good deal. if they don't meet the target by x time then they're gonna be forced to cut ppl. For some reason I'm not entirely worried as I've somehow sensed for sometime that something like this might happen. What it means for me yet??? I have no idea. For now i'm taking things one day at a time.

I'm still trying to have a positive outllook for today and can only pray for courage and a little more faith in times like these when the WORLD is being affected.

On a good note my lifts were awesome tonight! I guess i had made up my mind not to let the sadness come into to weights room with me...I kicked butt!! My main concern going back in today was my shoulder. Its been a couple days since i've started the exercises and today was a test to see how it would respond. Surprisingly enough i LOVED it!! AFter warming up my shoulder using the DC extreme exercise...talk about a serious pump...i was able to hit chest and shoulder with pretty good control and more poundage than i expected. So my day ended positively for which I am THANKFUL!

LIfts: * doesn't include warm up sets

Dbell inclined press - 55lbs@13
Dbell declined press - 50lbs~13,8
Machine shoulder press - 70lbs@20,15
Cable lateral raises - 25lbs~20 e.a.
Inclined lying tricep exts - 60lbs@15,12
Bench dips - w/35lb plate@15....triceps were FRIIIIEEDDD cause i know with only 35lbs I could have done at least 25!!!

Really good pump throughout and after...i guess motivation is a hell of a thing. I look forward to more happy ending days like this!

[shankuan]

Been lagging so I'l update quickly.

Tuesday (1/13/09) - rest day felt good. Surprisingly, I wasn't sore like i thought I'd be after such a PUMPED workout on Mon. Had to split cardio 30:30 between a.m. and p.m. due to constraints in te a.m.. Got all my water in as well as all my meals.

I've been a good girl so far on the diet as far as not yielding to temptations so I am happy. I'm praying that it stays that way (I've resolved to ensuring this as much as possible this time around) knowing that refeeds are there/

Wednesday (1/14/09)

Cardio - 1hr TM (raised incline by 1/2 degree every 3 mins but had to stop at incline 8- hr started to go up past my target zone; speed 4.5)

Legs -
Free Squats -195lbs@16,20
Leg Press -270lbs@27
Lying leg curls - machine was giving problems and the other one had a queue so i skipped
Standing calf raises - 130lbs~20,14
Seated calf raises - 95lbs~20,21
Machine crunches - 35lbs@30, 45lbs@25, 50lbs@20

one more day to go before taking a few days off from work. should have started on wednesday but my boss wanted me around for some critical meetings (which he didn't make me aware of UNTIL right before i left t
the office on tuesday!!!). Oh well!

[stayfit2008]

Tell your boss your workouts are more critical!!! hehehe,....great squat numbers! your man still pushing you hard? Looks like it!

[shankuan]

Tell your boss your workouts are more critical!!! hehehe,....great squat numbers! your man still pushing you hard? Looks like it!

Man is he EVER?!!! I wouldn't have it anyway :D...i'm a sucker for punishment! I used to get upset when he tried to push me harder than I thought I was ALREADY pushing myself but i've grown to love his brutal drive 'cause doesn't let me ease up AT ALL!!

[shankuan]

1/15/09

REST DAY!! YIPPPEEEE!

I was pretty beat up last night so I getting up at 4 a.m. this morning was a chore! It turned out I had a flat tire and at 4 a.m. in the morning where it was PITCH BLACK, finding someone to help me change it would have been a bit of a hassle so I ended up cancelling my client and going right back to bed! Woke up when it got light out and ended up changing it myself!

No cardio done so I decided to make today a true rest day!

My weight is down 4lbs which is great to see and I've been super clean with the diet so far. I am so looking fwd to not going to work tomorrow so I can enjoy my sleep tonight and not be rushed to go get my cardio done in the morning! My weekend begins...:D

[stayfit2008]

take some pics,..want to see the progression!!

[shankuan]

take some pics,..want to see the progression!!

Hehe..pics??? Ahmmm...not ready to put those up just yet..its been ONLY 5 days dude! lol!

My progression is in the weights room though so you'll see that as the weeks go by. I am stronger this time around than I've ever been! Thanks for checking in though! :D

Happy Friday

[shankuan]

Its been a restful couple days and man has it done me some good! The last few days brought home just how TIRED my brain was...cause all I've done is sleep! Darn it...I should have taken the whole week! Ah well..i really had just need a small break outside of a weekend and I got it.

Short update:

Did back on Sat (1/17/09) instead of friday (slept through the gym time) and did pretty good. Back ended up sore the very next day having made sure I kept the lifts slow and controlled on the negative with 3 sec concentric squeeze....wow...i ended up with one hell of a burn.

Lat Pulls - 110lbs~15,12
Seated row - 100lbs~15,12
pullovers - 50lbs~16,10
shrugs - 65~17,15
EZ Bbell Curls - 60~12,12 (forearms were hurting...so i cut it short)
Dbell curls - 35~10

1/19/09
* The shoulder warm up & strengthening exercises I've been doing seem to be helping me quite well because i'm finally getting past that pain barrier!! The pain in the shoulder has significantly been reduced not to mention the one along the torso.

Cardio - 1hr TM
Inclined Dbell press - 55lbs~13 (with perfect form and a nice stretch at the bottom...whoppeee)
Flat Dbell press - 55lbs~12,7
Machine Shoulder press - 80~20,15 (boyfriend pushed me to do so many reps...I so HATED him and threw a bunch of cuss words at him...cause it was truly difficult after 10!!!)
Dbell laterals - 25lbs~14
Decline skullcrushers - 65~16,10
Weighted Bench dips - 40lbs~11

Weight - 164.5lbs (5.5 lbs down)

Today I'm just staying home and catching some more sleep..it felt sooo good to go back to bed after getting up at 4. I was in heaven...:D

[shankuan]

I've been missing the past few days but ONLY in letting everybody else in on what's been happening. So recap:

1/20/09
Weight - 164lbs

More sleeep...and it was fabulous!! it was also a scheduled rest day and i milked it for what it was worth. I pretty much stayed home, watched PRESIDENT OBAMA's inauguration and caught up with some reading. More days like these I'm gonna schedule cause they can be such a refresher!

1/21/09
Cardio - 1hr stairclimber

Had a very full work day and was really happy to go work it out on 'D IRON'! I ended up working out alone cause my honey had some swelling in his calf he couldn't explain. So I had to be THE BLACK RANGER to myself....

Free Squat - 200X21,16....i had to rest a long time b4 moving on...dis **** is haaaaaaaarrrrrrd!!

Hack Squat - 120X26...didn't think i had it in me to go for broke but **** i proved myself wrong

Lying leg curls - 110X11,13

Standing calf raise - 130~17,14

Seated calf raises - 100X20,17

Machine crunches - 50X20,23,18

1/22/09

Rest day

Cardio - 45mins TM

It was long day and so I was happy to head home and relax

1/23/09
Today turned out to be another rest day largely because i got stuck working late. I was very kinda thankful though because my ASS hurt like i'd been walking around with a 1000W current running thru it!! My calves AND my quads felt like i pumped a couple cc's of SOMETHING in them because they were feeling kinda tight (like swollen tight).

And today was supposed to be Back/Biceps...with deads right smack in d middle of d group! So amen..i ended up resting cause I am pretty certain that I probably would NOT have been able to get out of bed tomorrow...!

Happy Friday nite!

[shankuan]

1/24/09

Woke up with my calves still feeling snug but the good news was that my ass was feeling less 'electrified' and more like i had pins in them..you know that slight tingling sensation. NEVERTHELESS i went in to get my back work done.

Wide Lap pulls - 120~6, 110~13,11 (backed off the weight because i started to fatigue pretty quickly - i blame it on the extra warm up set! but i'm going back for it next week!)

Wide bent over row - 85~10, 95~11,10

Floor Deads - 202.5~15, 205~10 ...PR!!!

bbell curls - 65~15,11
dbell curls - 35~10

Cardio - 30 mins TM ( had a class to teach AFTER that so i had to cut cardio short)

Suffice it to say...I was done by the time all that was over! Slept some, got up to stock up on some groceries and now i'm headed right back! THANK GOD tomorrow is my refeed...I've been really looking fwd to it! I dont know what I would do if I didn't have these days because it can get really TRYING during the week when surrounded by pastry carts and buffet tables at work!

[shankuan]

1/25/09

Today was a good day...REFEED!!! Its all the motivation I needed to keep me on track...

Easy sunday, did some laundry, hung out with some old friends, watched my old volleyball club team take home the national title for the 8th TIME!!! Didn't get to sleep much so i'm gonna try and make a good night of it.

[shankuan]

Mon&Tues update.

Monday was an overall good day! Slept badly on the shoulder and it ended up being stiff so I had to back off some of the weight on the chest/shoulder exercises. Nevertheless i had a pretty decent workout and got a great pump.

I however woke up Tuesday extremely sore in my traps and upper back and the right shoulder was still slightly stiff! All of this sent me straight to a massage therapist!

Now its either i had waaay more knots than i could have imagined or this Chinese girl was freaking strong for her 5ft 1 " frame!!! Cause i cried the whole hour! She put her hands to some spots i swear i hadn't known existed.... And I opted for her NOT to use oil, thinking "it wouldn't be so bad since its just the the traps..."! holy jesus...i will NEVER be making THAT mistake again!!!

Suffice it to say...she DID work out some kinks in my back and other areas i hadn't realized needed 'unkinking'. My neck and shoulders were no longer stiff but the soreness I wouldn't expect to go away so quickly.

[shankuan]

1/28/09

There's a ton to be said for a good (and slightly painful) massage, muscle rub/ointment and a hot shower to help revive the body's response to hard work!! Suffice it to say, i am feeling so much better today though the traps are tender more than they are sore (THANKFULLY) and my back is feeling waay better than it did yesterday. So i'm looking for a good day...although with legs later and the tender trap area..i'm wondering how it will hold up against 200+ lbs!

Did my cardio - 1hr plus some light stretches and hoping for a fab like day!

[stayfit2008]

Smart Move Shankuan! especially before a leg day! I did this about two weeks ago,..I knew I was going for 405lbs. for the first time,..so to help prepare,..I went to the Doc. the day before and he cracked and rolled and beat my back into propper alignment,..I was happy to announce the next day I got my 405lbs. for 2 solid reps,..pain free!

[Step Beyond]

Hey,

Got a bit of a chuckle from your story......I had a deep tissue massage about 2 montsh ago and felt completely nauseus after......apparently the deep tissue releases a whole lotta toxins from your body.............man, I must have had plenty........felt 10x worse than after a killer leg day..............had to go lay down for an hour after..............swore I'd never get one of those agin.....lol.............

Anyway, we're only 20.5 weeks out !!!!! Already excited, can't wait til its a bit closer.

Not sure if you got this from Tiger or not, but here's the official posting from heer about the show....Talk to ya soon.......





Happy New Year everyone.

I am taking this opportunity to extend an invitation to you to compete at the NANBF Amateur Universe Muscle Classic and the IFPA Pro Universe Muscle Classic that will be held here in Grand Cayman on June 20, 2009.

The amateur segment of the championship is a pro-qualifier event for the IFPA (International Federation of Professional Athletes).

With regards to the pro championship, this event is open to all natural professional athletes, regardless of whichever organization you hold a pro card with.

First place winners in the pro championship will receive US$2,500 together with other awards.

Websites from which further information can be obtained are:

www.nanbf.org

www.ifpapro.com

www.theocbwebsite.com

If you have any questions please do not hesitate to contact me at 916 5191 or 916 5662 or by e-mail at: tigerpro@candw.ky

Best regards,
Tiger Wilson
Pro Bodybuilder/Promoter

[shankuan]

Hey,

Got a bit of a chuckle from your story......I had a deep tissue massage about 2 montsh ago and felt completely nauseus after......apparently the deep tissue releases a whole lotta toxins from your body.............man, I must have had plenty........felt 10x worse than after a killer leg day..............had to go lay down for an hour after..............swore I'd never get one of those agin.....lol.............

Anyway, we're only 20.5 weeks out !!!!! Already excited, can't wait til its a bit closer.

Not sure if you got this from Tiger or not, but here's the official posting from heer about the show....Talk to ya soon.......



Well clearly you had plenty toxins to get rid of...lol! With the exception of some serious tenderness in the traps...i felt much better! She cricked and cricked and released (i guess) all that negative tension or what not...so I may actually go for it again...i just wont WAIT until i get to THAT state again! I swore at one point i was going to bust a blood vessel because the tension or WHATEVER it was was up in my head!

Anyway thanks for the info! I got the email i think the same time you did! After you had posted in your log that you had spoken to him I had emailed him asking about it and he said he'd update me with conformation etc. I was happy to see that email. I dont think i'll be doing the Cayman show though but the Barbados one instead (on the very same day) for two reasons. My visa to Cayman expires that very same day (maybe I should try to renew it?? huh) and I think I can rally up more of my friends (both in Barbados and at home) to come out and support.

And yes its 20 weeks to go and I'm glad i decided to start my prep earlier as my body is starting to make changes that will make the final few weeks easier to handle.

Its the weekend...have a HAPPY ONE!!

[shankuan]

Smart Move Shankuan! especially before a leg day! I did this about two weeks ago,..I knew I was going for 405lbs. for the first time,..so to help prepare,..I went to the Doc. the day before and he cracked and rolled and beat my back into propper alignment,..I was happy to announce the next day I got my 405lbs. for 2 solid reps,..pain free!

I would have attempted the squats but the traps were still tender I didn't want to make it worse...so i changed things up!

1/30/09

Its been a horrible cardio week due largely to events i've had to attend for work which have had me out late so getting up my usual time has NOT happened. Diet has not been great either, i keep missing meals and so I am not as happy this week as I was last week. Anyway I'm still pressing ahead...I've got 20 weeks to get shredded...

Legs day (wednesday - 1/28/09) was light as I switched up the routine to accommodate my tender traps PLUS i was feeling very gassy and uncomfortable in the stomach so it made sense..so as to avoid any 'embarrassment' .

Wednesday Cardio - a.m. 1 hr TM (i was sweating like a pig yet my hands were freezing cold...the a.c. was firing and I made sure to use the TM in the far corner of the room where its USUALLY hot and the a.c vents pointed in the opposite direction!)

Step ups - w/40lb dbells X 20, 20, 18 (each leg)
super set w/
Leg extensions - 90X20, 100X15,13

Leg press - 270X24, 17,15
superset w/
Split lunge - w/40lbs dbells X 20, 20, 15 (completely DEAD after set 2)

Plie squats - 65lb dbell X 20,15,16 (had to really concentrate to even get thru s/set 1)
superset w/
Abductors - 100X20,18,18

Leg press calf presses - 180X20,16
superset w/
seated calf rasies - 110X20, 20

Machine crunches - 50X20,20,20

Whew...my ass is still tingling from this! It was a nice change of pace...talk about intense!

Thursday (1/29/09) - no cardio. rest day but work occupied my entire day and nite!

Today (1/30/09) -FRIDAY (TGIF) is BACK & BICEPS!!

had a really great pump and saw some really improved lifts!

- Lat pulldowns - 2 X 13,10 @ 120lbs....PR!! (i remember trying this last week and had to cut back, but i was totally focused on getting it done...grrrr!!!0 lol

-Seated cable row - 2 X 13,15 @ 110lbs...PR on reps!

-Dumbbell Pullovers - 2 X 20,14 @ 45lbs

- Dumbbell Shrugs - 2 X 13, 18 @ 65lbs each hand...PR I felt like monster after this...made me want to lift everything off the damn floor!!

- Barbell Curls - 2 X 18, 11 @ 65lbs, 70lbs

-alt Dumbbell curls - 1 X 12 @ 35lbs each arm...man if this didn't hurt after the bbells!

[Blazed]

Damn girl strong lifts!!! Focus on that diet. Their should be nothing holding you back!!

[shankuan]

Ok, i've been missing in action again. Work has been hectic the past few days and I'm pooped by the time I get home.

Anyway, its been a fairly ok week despite missing the lifts on monday due to a serious bloating issue (womanly mthly) but my cardio has remained pretty decent.

Today i got back in the gym for legs and damn if it didn't feeel great!!

Rack Squat - 215, 220 (PB!!!)
@ 12,13

Leg Press - 270, 290
@26, 18

Lying Leg curls - 100, 110lbs
@14,10

Machine calf raises - 130,140
@21, 16

Seated calf raises - 105 @ 20,15

Machine crunches - 50, 55, 55
@25, 20, 21

TM - walk 20 mins (5 min walk@4.2, 4.5 incline, 10 min run@4.5, 4.5 incline)


Suffice it to say I'm done for tonight! I think I will be changing up my workout pr0gram next week so I am making sure i end this week with good lifts so that I can set my base for the new program.

[Blazed]

Nice PR on the Rack squats. Don't be slacking show time will be around the corner sooner than you think!

[shankuan]

Nice PR on the Rack squats. Don't be slacking show time will be around the corner sooner than you think!

No slacking 'round here! And don't i know that showtime is right there..19 weeks to go man!!

[shankuan]

2/5/09 - Thurs

Nice rest day and i started my jogging again. I absolutely HATE running but I find that when I am motivated to do it, I'd rather do it than HIIT! besides I've committed myself to train for a children's charity 5k run/walk in March (and also to encourage a few of my friends to get back into the habit of exercise). So I've dusted off my running shoes and trying to take it one jog at a time.

So yesterday, after walking uphill for 40 mins, i jogged the remaining 20mins at a nice and easy pace and i found that it wasn't so bad and i am not as out of it as i thought! I will still try to keep the pace easy so that I don't overdo it because I am not interested in running a 'time' just getting it done.

I also felt so energized last night that i did maybe 30 mins cardio (but it was on teh stepper because the treadmills were all being used). Followed up with a nice steam session and a hot shower and I had a restful night! I love rest days like this...so much different now when I am TRULY motivated than when I'm just dragging myself along!


2/6/09

I went back (AGAIN ) in the morning to get some jogging done, and surprised myself by doing a full 35 mins at a slightly faster pace than thursday. It helped that i had some really sweeeeet dance/house/electric music pounding away in my ears, because it got UNDER MY FEEET and i was enjoying myself! It felt really great and those at the gym who KNOW THAT i HATE running, asked me if I was feeling ok because it was sooo strange seeing me jog!

So I'd hoped that all that 'FEEL GOOD' transfered into my WHOLE day! TGIF!!! My brother is in town to visit me, and he haven't hung out in ages so I am looking fwd I am looking forward to us hanging out.

I almost had a great back & bicep workout.

Great because I hit a new PR for my deadlifts! I really wanna get so much stronger than I am now. I realise that I am and want to see how much more I can get....

Not so great because I had a very very very sharp pain on the outer-underside of my forearm when doing bbell curls. I felt it only slightly when doing the deadlifts but it was unbelievably harsh on the top portion of the curling movement. I was however able to hammer curls even with heavy dbells with no pain...so I'm wondering what the issue could possibly be?

Anyway workout review:

Wide grip pulldowns
Underhand grip pulldowns
Wide grip bent over bbell rows
Floor deads * new PR (again)
Hammer curls***

***pain in forearm stopped this prematurely

Cardio - 20 min jog - TM

[shankuan]

Wow...time has slipped past me again! Its been 8 days since i last posted!

Ran my 1st 5k (Feb 8th) as a test to see how much work i needed to do for the big one on March 15. I've decided to use running/jogging as my form of cardio to help with the fat loss so I chose a 5k to keep me motivated cause there's nothing more I DISLIKE like running! I'd no sooner let you shave my head bald and pierce me through my gut than run! Did the run in just under 40 mins and a very slow and steady pace, so that at the end i was breathing easy and didn't even need much water (since i kept hydrated throughout).

The sharp pain issue was due to an entrapped nerve (ulna nerve) and is something I have to try my best to watch. As such, i've had to back off deadlifts and rows and bicep curls, at least on heavy weights, and find alternative ways so as not to make it worse. I've got to avoid leaning on my elbows and sleeping with my elbows bent, both of which I do plenty of as a result of leaning on my desk at work and sleeping on my stomach with my hands folded beneath the pillow.

Good news is my diet has resulted in some nice and steady changes and i'm beginning to lean out nicely. I'm waiting on my coach to tell me what he thinks before i give ya'll a sneak peak of the small changes i've made. With 17 weeks to go, I'm hoping to see even better results as my diet continues to do its job and my cardio stays consistent.

I'm energized and my strength is constantly growing. I am ALOT more focused this trip because i kid you not when i say I have that IMAGE of myself in my head of being lean, full and SHREDDED! So i'm going after it. i changed up my program last week to incorporate a bit more to hit some of the weaker body parts like my v-taper, hamstrings and getting that waist a fraction smaller/narrower. So i'm looking forward to a great weak.

[shankuan]

Nothing new to report really. Less than 17 weeks to go and down 10lbs, and feeling great.

No diet or cardio changes have been made for which i am glad. Strength continues to climb and I'm working around the forearm nerve issue. The program just changed and I am happy with the baseline poundages in the gym.

I should be posting pics at 16 weeks by which time i'm hoping to be proud of what i'm showing. My prep coach seems happy with what he's seeing so far and so long as I continue to push balls to the wall in the gym, stick to my cardio, keep my diet squeaky clean and rest as often as I can, I'm happy.

[shankuan]

Quick update:

The week has been a good week, weight and diet and cardio wise. The lifts however have been almost nonexistent. I've not made it in to lift since Monday due to work...I HATE when that happens arggghhhhh! I haven't made it derail the rest of the program though as I've stayed on top of my cardio every morning along with the ab work.

I hadn't done any ab work at all last prep and had ok looking abs when it came around contest time. I'm throwing in ab work like any other muscle group this time around in hopes of it making that much more of an impact, along with the diet and cardio of course!

I've also started my HIIT, now doing once a week just to shock the fat stores around the legs a bit. The weight has been coming off steadily and I'm hoping to keep it that way so as to preserve as much muscle mass as possible. I also go back to the doc today regarding my forearm because i think the situation is getting worse given that the sharp pain has progressed to a steady throb long after lifting anything say over maybe 10lbs and which I have to grip completely with all 5 fingers.

I'm hoping that it can be treated quickly enough and with rest it'll allow me to get back into the full swing of things soon enough. I will however continue to play it safe given that time is gathering speed.

Happy Friday!!

[shankuan]

3/3/09

I know i've been missing from the logs but THAT'S all i've been missing from!

i FINALLY hit below the 160lb mark on the weekend (making it 11lbs) so i am happy! strength has never been this good and my lifts have been on the up and up. I am also back at doing deadlifts though I still have to watch it with the forearm issue and its been going well.

Pics should go up at the 8 week mark (at the end of next week) and I am looking forward to the changes. So on with the lifts and what not...can't believe I have 16 weeks to go...where does the time go?!!!

Last night was chest/shoulders/triceps/back width/back thickness and i had an incredible pump.

Inclined smith press - 110lbsX16
Dbell flyes - 15lbsX20
Machine shoulder press - 70lbsX24
Cable side laterals - 25X20
parallel dips - BWX17
one arm reverse grip tricep pulldowns 25lbsX20
reverse grip lat pulls - 110lbsX22
straight arm pulls - 40lbsX20
rack deadlifts ~225lbs X 12,10 ...these felt sooo good...simply because i was able to do them without pain (i think due to the short distance the bar travels compared to that floor deads)!

cardio - 20 mins Tm walk. i slept like a baby!

3/3/09
Cardio/abs

got up and was happy to do my cardio (you know its contest prep time when I SAY I AM HAPPY TO DO CARDIo...lol). 30 mins stepper, 30 mins TM @8% incline/4.0 mph.

Abs - decline crunches, decline oblique twists, machine crunches, oblique crunches (side lying on flat bench with feet angled under either side); 2X20 e.a.
Abs

[shankuan]

The week so far (starting from sunday):

Sun (3/8/09)
Had a good refeed day on sunday. it was also a rest day which i thoroughly enjoyed and prepared me for the week ahead especially the morning cardio.

Mon (3/9/09)
Cardio - 1 hr spin bike (a.m.) burned 628 calories, 47 min 21 secs in intended HR range (did a series of seated & standing hill climbs, and speed burst -much like i would if teaching a class)

biceps/Forearms/legs (p.m.)
Dbell curls - 35lbsX15-12-8
hammer curls - 30lbsX20
Standing machine calf raises - 120lbsX15-12-8
seated calf raises - 115lbsX20-15
SLDL - 125lbsX20-18-14
rack squat - 200X20, 210X15, 225X10
lep press - 270X30

Definitely kicked my ass!

Tues (3/10/09)

A complete rest day (no cardio no teaching nothing). this week will end with the 5k run i've been preparing for so i'll use the day after as my full recovery day where i do no cardio or weight training.

[Step Beyond]

Damn, girl..........you areen't messing around this year are you?????????...........great numbers and great work ethic!!!!! Only 15 weeks to go.......keep it rockin'

[shankuan]

The week so far (starting from sunday):

A complete rest day (no cardio no teaching nothing). this week will end with the 5k run i've been preparing for so i'll use the day after as my full recovery day where i do no cardio or weight training.

The 5k on Sunday (3/15/09) was great even though i took more time to finish it compared to the last 5k i ran. My legs were dead weight given that i'd done legs the friday nite, taught a body sculpt class on sat a.m. and then played beach vball ALL day sat! So it was just a rhthym that got 'em moving. It felt good though and my total dislike for running has changed somewhat to a slight appreciation. :D I'm hoping the dividends of it willpay off ESPECIALLY on my legs.

Of course i did nothing the day after and was back in the gym on Tuesday. But work again has been getting in my way with the late evening meetings and such. But i'm pressing on just the same.


Damn, girl..........you areen't messing around this year are you?????????...........great numbers and great work ethic!!!!! Only 15 weeks to go.......keep it rockin'

Damn right I am NOT messing with it! Besides i can't let YOU have ALL THE FUN! I know my body is as stubborn as I am so i'm trying to whip it into submission. Its been doing nicely and i'm listening to it alot especially when my joints and certain places start to hurt. I've paid more attention to it this time around than last yr and so far its been good. Of course as my own WORST critic i am not seeing as many changes as i thought i'd see by now but i remain hopeful and will keep pushing it to getthe results. Its 13 weeks to go....eek:!!!!

[shankuan]

Just a few updates and as my own worst critic I still have plenty ways to go!

[stayfit2008]

Looks real good and with weeks to go you still have time to keep the mass while dieting!!!

[shankuan]

Looks real good and with weeks to go you still have time to keep the mass while dieting!!!

Thanks Chris and the weeks are creeping up on me...and suddenly i feel like there isn't enough time! I checked out your log...you are looking REAAAADDDYYY!!! I only pray to be so ready when that time comes! I am at the stage where i'm starting to doubt myself especially when i had expectations for where i should be now. But i'm sucking it up and [ushing shoulder to th wheel! Thanks for stopping in!

[shankuan]

3/25/09

I've been feeling a bit down of late and as such rather lazy in the posting department. I've also had a few setbakcs over the past 2 weeks and i'm starting to bug out about 'em despite the constant meditation and reassuring myself that things will work out.

BUt i'm throwing myself back into it this week since i don't want to fall behind, having come this far. I've got under 13 weeks to go and i'm gonna try my HARDEST to work thru it.

so today i got my cardio in -60 mins spin bike and am headed back in for legs! Gotta go get it done!

[stayfit2008]

Once ya get back intop the swing of things and closer to your comp date things will begin to take that str8 and narrow journey to the big win!!

[shankuan]

Once ya get back intop the swing of things and closer to your comp date things will begin to take that str8 and narrow journey to the big win!!

I'm with you on that! Besides, i remember you feeling doubtful a few posts back and look at you now! So i'll remember you whenever i start feeling down and out...:D.

So i debated for a very long while whether or not to go to the gym (because of how down and out i was feeling) and eventually i just said SCREW this i'm gonna beat out d feeling by bonding wid D IRON. And man it NEVER fails! So i'm very glad i went. After debating some time about my training program, it makes sense to stick with the old one. I really wasn't feeling this new one. Besides, the old one got me to where I am over the past few mths in building, so I'm gonna stick with it.

Anyway, todays lifts - legs (had a great pump throughout)

Rack squats - 225~12, 230~10
Hack squat - 140~20
Leg extension - 90~15, 100~12**
Lying leg curls - 90~15,11
Machine lunges - bar only~40 reps each leg (this was brutal)**
Standing calf raises - 120~20, 15 (5 sec stretch at the bottom before exploding to the top)....my calves were screaming bloody murder by now
Seated calf raises - 110~20, 15

** since i didn't do biceps/forearms, i threw in these two extra exercises.

I've also been forced to take a break from working chest/shoulder/triceps, due to a strained left posterior delt. I slept pretty badly on sunday afternoon and woke up in excruciating pain each time i tried to lift my arm laterally. Its not as bad now but once the meds and the bio-freeze wear off, i start feeling it whenever i abduct within 45 degrees.

[shankuan]

3/27/09

I'm feeling like my old self again!

Got my cardio in the morning - 1hr spin bike, avg Hr 145, 537 calories (i was soaking wet). Thoroughly enjoyed it!

Went back last night for back/bicep (did less bicep work) and to test my forearm with the deadlifts. It went great and am happy that my forearm held up as did my shoulder (left posterior delt was giving me hell a few days ago but i've since been treating it with bio-freeze and panadol - as i'm allergic to aspirin).

Decided to back off on the poundage so i could focus on squeezing out as much reps as possible, holding for 2-3 secs on the peak contraction.

Rack chinups (as warm up) - BW~15, 12, 10
Wide grip pull down - 90~13, 14
Close grip pulldown - 90~12, 12
Seated row - 90X20, 20
Floor deadlifts - 135X15,10 (warm up); 225X10,10,8
Dbell curls - 20lbsX30, 25X20
Hammer curls - 30lbsX15


done and done!

i was really done in and had no trouble heading off to sleep.

[stayfit2008]

Great approach,..I went to a Dorian Yates (6x Mr. Olympia) seminar a cpl. months ago,..he is a good friend of my trainers. He talked about every 4-6 weeks lighten up the load and focus on form and squeeze,...I've tried this approach and will continue to incorperate it in the future.

[shankuan]

30/03/09
So after a fun weekend i started off my week the way i am hoping to end it, terribly motivated!

Cardio - 45 min sspin bike (a.m.);

Also hit the weights room for Chest/Triceps/Shoulders for the 1st in two weeks. It was also the 1st time in maybe a month, using dbells for chest and shoulders. It was really to test if i'd have any problems with the shoulder i strained having slept badly...and i'm happy that it worked out well. I had no issues thankfully!

Inclined Dbell chest - 35lbs warm up, 40X12, 12
Flat Dbell chest - 40X12,11,8
Dbell shldr press - 20lbsX10,10,10 (played it very safe...since this is maybe 10-15lbs lighter what i'd normally use)
Dbell lateral raise - 15lbsX25 (again played in very safe here and went for high reps instead of weight)
Skullscrushers (flat)- 55lbsX12,10,11
O/head dbell ext - 35lbX12

Followed up with 30 mins walk on treadmill @ 15% incline, 3.0 mph (my 1st time at this level of incline and it kicked my ass properly)

So i'm crossing my fingers and praying that i get to go one up on these next C/S/T session.

3/31/09

Today is an active rest day.

Did 1hr spin bike again this morning (worked out with the class i taught) and it was pretty good.

Will go back tonight for maybe 30 mins TM walk again and 30 mins yoga. I'm planning to incorporate more yoga over the next few weeks to help with my flexibility. i think i'm fairly flexible but i dont dedicate enough time to stretching even though i always aim to hold for 60 secs or more when i'm done lifting. I figure why not get more in OUTSIDE of just lifting.

[shankuan]

Tuesday (3/31/09) p.m cont'd

Cardio - 30 mins TM walk @ 15%, 3.2 mph

I also get the yoga done but i did the whole hr! I thoroughly enjoyed it and realised that my core has definitely gotten much stronger compared to last year and i'm way more flexible than i thought i was! Its the breathing that i need to work on now...trying to focus on changing breaths every couple secs was so funny given that when she said and "out 2-3-4" and i'm inhalling...lolo! But i'll definitely be incorporating it twice a week from now on!


Wednesday (4/1/09)
Felt some soreness in both chest and tri's from Monday night's lifts and it was a nice feeling!

Had a late start on the morning though and so only managed to squeeze 30 mins cardio out.

I did 30 mins TM walk @ 15%, 3.2 mph and then went back last night inteding to lift but felt waaaaay too bloated to get anything done and it was leg night. So I opted to get the rest of my cardio in (though cautiously so i might add)- 30 mins TM walk @ 15%, 3.0 mph.


Thursday (4/2/09) a.m.

Went back this morning and got in the work out I should have done last nite. Felt much better and bloating wasn't an issue (for most of the workout at least).

Legs/Abs

Warm up - 1 X 30 stationary lunges, 1 X 50 jump lunges (didn't go for explosive, just enough to get the hr moving and the legs warm)

Rack squats - 185X 20, 20, 20
Leg press - 1-leg X90X 20 e.a.; 2-legs X130X20
Dbell lunges - 2X 20 w 30lb dbells
Lying leg curls - 80X20, 15
Standing calf raises - 120X25, 20, 14
Seated calf raises - 115X20, 20, 13

Machine crunches - 3X25X40 (decided to go light because at this point the lower abdomen started to feel bloatish again)

Followed up with 15 mins TM walk @ 15%, 2.8 mph (legs really had a hard time going at this pace much less to bump it up to 3???!! lolol)

Will be going back for the rest of my cardio 2nite plus yoga!

[stayfit2008]

So whats this I hear? you changed trainers?,,,am I right? explain :)

[shankuan]

So whats this I hear? you changed trainers?,,,am I right? explain :)

Nope...haven't changed trainers...just changed things up...getting my stretch on! Who's spreading rumours????

[stayfit2008]

OK, I thought I read in another thread you posted in about changing up,...Don't mind me,..peak week is making me bonkers! :)

[shankuan]

OK, I thought I read in another thread you posted in about changing up,...Don't mind me,..peak week is making me bonkers! :)

Your excused ONLY if you bring home d trophy tomorrow! :D

[shankuan]

Thursday night (4/2/09)

Went back to finish up my cardio - 45 mins TM walk @15% 3.0 mph and yoga - 1hr.

The yoga this time was a bit more challenging with all the balance movements and the contortionist type movements, man i had to be careful so as not to pull anything! Add to that trying to maintain the breathing patterns i tell ya is the hardest part for me. And old injuries really show you up at thi spoint particulalry if they caused soem kind of permanent damage to either movement ability etc. My right ankle for instance, i cannot squat or bend at the knees with my legs together and keep my right heel on the ground! As such when you go into some of those poses requiring pressing through your heels etc...i had to adjust plenty.

nevertheless it was relaxing and enjoyed it. I'm hoping to use it as my snday relaxation from now on, which would make it 3X a week. Good enough i think to help with improving flexibility particulalry in my hamstrings...

Friday (4/3/09)
Tonight is back/biceps! Did no cardio this morning simply because i felt somehow too exhausted to move. So i'm gonna go back tonight and make it happen.

Happy Friday!

[Buffycat3]

Hey!
It's great to see you again!
:)
I wish you lots of luck with your training for competition!
I support you all the way!!
Go Get Em!!
:D

[shankuan]

Hey!
It's great to see you again!
:)
I wish you lots of luck with your training for competition!
I support you all the way!!
Go Get Em!!
:D

Hey Joan!!!! Thanks for stopping by!! Its funny that you did, given that i was over in your section reading up or rather trying to CATCH up! lololol! You've beeen pounding it out just the same. When i'm done reading i'll post with my million and one questions!

[shankuan]

Friday p.m (4/3/09)

Despite leaving work very late, on a Friday at that, i was determined NOT to miss my workout. Glad i did, cause the gym was almost EMPTY and so i had plenty space and all the weights to myself! So i got to it.

Back/Biceps:

Rack Chins - BW~13,13,12,10
Wide grip pulls - 100lbs~12,10
Neutral grip pulls - 100lbsX11,10
Straight-arm pulls - 50lbs~10,10
T-bar row - 95lbs~13,12
Wide grip row - 95lbs~14,12
Dbell Shrugs - 55lbs e.a.~20,15
Dbell curls - 25lbs~20, 30lbs~14

45 min TM walk @15%, 3.2 mph. This was tough particularly since i wanted so badly to justlie down and sleep...lol!

Had a good pump throughout and tried to squeeze as much out oof each rep. My back is my weakest area and i am sooo wanting it to grow even though right now I can't do much since i'm dieting for comp. After this the plan is to take a looong of-season break to make some biiiig improvements.

[shankuan]

Had a good start to my week so far.

Monday (04/06/09) - p.m.

Inclined Dbell Press - 45~13,12
Declined Dbell Press-45~12,7
Ped dec flyes - 45~20; 50~12,10
Dbell Shldr Press - 30~15, 35~12,10
Dbell laterals - 20~20
Decline skullcrushers-55~12,10,7
bench dips -w/35lbs plate~15,10

Cardio - 30 mins Elliptical, 30 mins TM walk @13%, 3.2 mph

Got home later than usual because i had the last class of thenight at the gym to teach. I normally do have that class but had to also stop at the mega mart to grap some food stuff i was running low.

Tuesday (04/07/09) a.m.

Getting to bed much later than normal made for an interesting time getting...or crawling...out of bed. Woke up when the alarm went off but decided to sleep for 30 mins more...i didn't even hit the snooze button, but ended up jumping out of bed exactly 45 mins later.

Cardio - 30 mins TM walk @15% 3.2 mph

Will clean up tonight with some LISS for 30 mins.

I'm craving some sleep right about now and still won't be able to get to bed before 10 tonight despite having a session to do at 4:45 a.m. Am i glad Friday & Monday will be a holiday!

[shankuan]

Tuesday (04/07/09)

Correction on the a.m cardio - 40 mins instead of 30mins.
LISS cardio p.m - 40 mins @10%, 3.2 mph

Went to bed early as i was really feeling tired.

Wednesday (4/08/09)

LEGS blast...!! It turned out toe BE a blast as i was working off some steam from being royally pissed off at work today!

Warm up - 20 jump squats, 20 jump lunges (again just to get the legs warm)

Rack squats - 195~20,16
Leg Press - 180~25; 270~20
Leg extensions - 1-leg: 2X60~12; 2-leg:3X90~15
Lying leg curls - 80~20,15
Abductos/Adductor machine - 80~20,20/90~20,18
Standing calf raises - 120~21, 130~18
Seated calf raises - 115~21, 120~20
Machine crunches - 3X45~30

Cardio - 30 min recumbent bike; 30 mins TM walk@15%, 3.0 mph

I felt surprisingly energized after my workout and so knocking off the 1hr cardio didn't seem as dreadful as it normally would. I guess also that because i didn't get it done in the a.m. then i had better make up for it!

Now i'm done and off to bed.