Grace's Journal

[Strivin]

Hi all, after finding these forums quite informative and reading some of the journals I've decided to take the plunge and start a journal myself.

I started back at the gym last year in August after having done nothing for a few years and having packed on quite a bit of weight. At that time I weighed in at 206 pounds with a body fat % of 34.6. Thankfully I'm 5ft 10 inches so it didnt look too bad. My goal was to lose weight and get fit enough to get back into premier netball. With a dramatic change in diet, a resistance training program (3-4 times weekly) and quite a lot of cardio I have been able to get rid of a lot of unwanted inches, weight, bodyfat and to achieve my primary goal of being accepted for premier netball again. Unfortunately my knee wasnt interested and after developing patellar tendonitis I have had to pull out of netball and change my goals and focus.

Anyway my last assessment was just over a week ago and I'm happy to say that my weight now sits at 173 pounds with a body fat % of 19.4.
At the time of my assessment my trainer suggested I have a go at a bodybuilding competition so thats where I am now at. The competition is in May and I'm now in my second week of this training with my objective being to develop more muscle, drop more bodyfat and do whatever it takes to be ready.

My training consists of a four days weight training in the week, as follows:
* Back and Triceps
* Legs
* Chest and Biceps
* Shoulders and Legs
I do weights on Monday, Tuesday, Thursday Friday. Two of my sessions are with a personal trainer.

Cardio consists of 6 morning sessions of fatburning (treadmill, walking etc) and four sessions of light impact aerobics (normally evenings) after which I normally do abdominals.

My eating plan is as follows:

about 7.30am *Meal 1 - 70g rolled oats cooked or uncooked plain
1 and a half serves of a protein shake.
about 9.00am *Meal 2 - 120grams chicken breast
Green salad veges
Quarter of a avocado
about 12.30pm or ASAP after weight workout
*Meal 3 - 2 bananas
1 and a half serves of a protein shake with 3 tsps glucose.
about 3pm *Meal 4 - 1 and a half serves of protein shake
1 tsp of flaxseed oil
about 5pm *Meal 5 - 100grams of steak (trimmed of fat)
about 8.30pm *Meal 6 - 120grams of chicken breast
Steamed green vegetables.

I eat the above six days of the week with one day off to eat whatever I choose.

Monday's workout-7th February 2004

This morning (5.30am) I did my cardio session on the treadmill, an hour fatburning. It wasnt too bad, shame the music was crap, would have made the time go faster lol.

Later on (11.30am) I did my weight training with my trainer. Today we targeted back and triceps. I'll have to get back here with the programme as I've left it in my car and dont feel overly enthused about running out to get it yet.

So till I do I'll leave you all with this note: Please feel free to comment or make any suggestions if you feel I can improve on what I'll be doing so far.

Cheers :)

[Sistersteel]

Hi

I am very excited for you, and your competition. It sounds like you have dones of potential to be an amazing heavyweight! I am very jealous, as I am only 5'3" and 120lbs, and would love to be your size, but that won't stop me from trying to pack on the muscle, and increase my strength!

I am looking forward to hearing of your progress leading up to the competition, your diet looks great, the only thing is the two banana's which are high in sugar, but you are not cutting for the comp yet, so I wouldn't worry.

I am curious about your strength?
Do you have a favorite female bodybuilder?
I love Anja Langer from the 80's, Bev Francis, Amanda Dunbar, Pauline Nordine, and Nicole Berg. Check them out!

Hope you have a great day!
SS

[Strivin]

Hi there.

Just want to say thanks for taking the time to add your comments and encouragement.
At the stage I cant really say I have a fav bodybuilder, to be quite honest I dont really know a lot about bodybuilding, this is all quite new to me and I'm learning lots as I go along. Thankfully I have a really awesome trainer who seems to be a wealth of information and doesnt mind me asking lots of questions. I've done the usual, you know, read mags, surfed the net looking at pro bodybuilders and such and seen some that I've admired though. Later on I'll check out the people that you've suggested. Thanks for that :).
As for strength my trainer says I'm strong and have a lot of power but I'm not sure as I haven't really had anything to compare myself against. Sorry. But I do aim to enter a log each time of my workouts and weights so you will be able to judge for yourself.
My next assessment is due in a couple of weeks so I'll enter my stats for that too. I sort of wish I had paid a bit more attention at my last one so I could have entered the stats for that but ah well "hindsight" its a wonderful thing lol.

Anyways I'll move it along and enter in my workout for yesterday.

Triceps and Back - 11.30am

Deadlift - 5 sets of 10 - 55kg
Lat Pulldown - 4 sets of 12 - 100
TBar Row - 4 sets of 12 - 22.5
Cable Row - 4 sets of 10 - 70

Tricep Pushdowns - 5 sets of 12 - 100
Skull Crusher - 4 sets of 10 - 14
Bench Dips - 4 sets of 8

6pm - Aerobics - Step Class

I'll be back later to enter in my workout for today. Till then have fun all.

Cheers.

[Strivin]

5.30am - Cardio for fatburning, 1 hour on treadmill

11.30am - Chest and Legs

Incline D/B Press, 5 sets of 12 reps - 10/12/12/13/13
Incline Cable Flyes, 4 sets of 12 - 20lbs
Bench Press, 4 sets of 8 - 30lbs/35/33/33
Assisted Dips, 3 sets of 12 - 80lbs

Box Lunges, 5 sets of 12 - 10kgs
Leg Curls, 4 sets of 30 - 30
Calf Raises (Standing), 5 sets of 40 secs - 40kgs

It was a good workout with no more then 60second rests in between sets. The workout took an hour and even though I feel tired I feel like I achieved something. Its a good feeling.

[Strivin]

Last night I had gone to bed with the good intention of getting enough rest so that I could do the step class this morning.
But that was before my sister rang me last night to see if I could play a game of indoor netball as one of her players were sick and being the good sister that I am lol, of course I'm gonna say yes. I suppose its a consolation that it was a hard fast game which made for a good 40 minute cardio workout.
Anyway come this morning when the alarm goes off, instead of springing out of bed as I normally do, I sit on the edge of my bed for at least 20 minutes contemplating how sore I am, how shattered I feel, asking myself should I go to the gym or should I stay and sleep and on and on so that by the time I get to the gym I'm 10 minutes late for the aerobic class anyway. Anyway I start the aerobic class thinking it will motivate me and guess what? I ended up walking out after 5 minutes. I know its frigging disgusting but damn, "Motivation" was not happening for me this morning.

So my cardio fatburning session today consists of
*40 minutes of walking on the treadmill.

The way I feel at the moment that is probably all I am going to do today. I know its shocking but seriously I'm so tired and drained of energy I just dont care.
But then who knows what the rest of the day will bring :).
One thing I do know though, if I dont get my butt moving and off to work, it wont be bringing in any money, so on that note I'm outta here.

Cheers.

[Emma-Leigh]

Hey!

Welcome to the forums! :)

Nice looking workouts.

Good luck with everything.

[Strivin]

Hey!

Welcome to the forums! :)

Nice looking workouts.

Good luck with everything.


Hi Emma-Leigh

Thanks for the welcome and good wishes :)

[Strivin]

5.00am - Alarm went off, I was just so tired that I slapped it and went back to sleep. So tsk tsk I missed fatburning session this morning but I'm feeling heaps better for the extra hours of sleep so "no regrets".

11.00am - Shoulders (weakest muscle) and biceps (favourite muscle)

Shoulder Press, 6 sets of 12 reps - 151bs x 1, 20lbs x 5
Dumbbell Shoulder Press, 4 sets of 8 - 6.5kgs/7kgs/8kgs/9kgs
Standing Lat Raises, 5 sets of 12 - 3kg/3kg/4kg/4kg/5kg
Reverse Flyes, 4 sets of 12 - 4kg/5kg/6kg/6kg

Ez bar curls, 5 sets of 12 - 1 set of 19kgs, 4sets of 21kgs
Alternate dumbbell curls, 4 sets of 10 - 3 sets of 7kg, 1 set of 9kg

Will probably do a 5k walk for cardio tonight instead of an aerobic class. Gotta make the most of the weather, its so beautiful at the moment.

I'm having trouble getting my protein shake down, have halved powder to see if that will make it any better. It just tastes so strong at the moment. Not sure if its the weather or just me. Will talk to Cliff about it tomorrow (trainer) and see what he says. I dont want to lose any muscle that I've developed.

[Strivin]

8am - Cardio Fatburning on Treadmill - 1 hour

11.30am - Legs

Leg Extension, 5 sets of 12 reps - 80/95/95/110/110
Squats, 10 sets of 10 - 50/55/60
Leg Press, 4 sets of 12 - 80/100 x 4
Leg Curls, 5 sets of 12 to 15 - 50
Single Leg Curls (continuous) 2 sets of 10/10/10 - 20
Calf Raises (Standing), 5 sets of 40seconds - 40/40/60/60/60

Worked out with Cliff today. Tough workout, which is nothing unusual when I work out with him but I think I'm lacking a little in energy which made it just that little bit tougher. I've got tight shins too. I'll stretch them often but gently over the next couple of days to see if that will help. I was under the impression that it was 11 weeks to go till the comp but Cliff informed me today that its 12 weeks. Oh well, gives me an extra week to get in shape. I'm glad its Friday, no weights or work for two days. Will be able to take it easy and rest, get reenergized for Monday.

Not sure if I'm going to do any cardio tonight, I probably should though, well actually in all honesty I should. We'll see.

[Strivin]

Didnt do the cardio last night that I was thinking about. Too tired.

Woke up this morning and Ouch, my shins are still really sore and tender. My quads and glutes are sore from my workout yesterday but Im happy with that, shows I worked hard even though I was feeling low on energy.

Went to the gym and tried to do a step class, was hoping it would relieve my shins but it didnt. Ended up piking out after 15minutes and doing ab work instead.

80 crunches on Swiss Ball
3 sets of 12 crunches with 6kg medicine ball
3 sets of 20 oblique crunches (both sides)

[Sistersteel]

Hi Strivin

Your workouts look good. I know it can sometimes be hard to find the motivation to keep going, but that is what makes us different then other people at the gym. WE aren't slackers! But get the rest you need, cardio can always be done later. I find that when I start to get sick of my gym I will go to a different gym and do cardio there, it is nice to see different faces. I also find it helps if I watch a movie like Flash Dance or Pumping Iron. Just remember your goals and the motivation will return.

Keep up the good work!
SS

[Hibiscus09]

Anyway my last assessment was just over a week ago and I'm happy to say that my weight now sits at 173 pounds with a body fat % of 19.4.
At the time of my assessment my trainer suggested I have a go at a bodybuilding competition so thats where I am now at. The competition is in May and I'm now in my second week of this training with my objective being to develop more muscle, drop more bodyfat and do whatever it takes to be ready.


Wow -- you will do great at bodybuilding. You do have a lot of muscle with those stats! I'm like Sistersteel and am 5'3.5" and 123lbs. I'll enjoy watching your progress as you go along with your contest preparation! Good luck to you!

[Strivin]

Hey Ladies

Thanks so much for your encouragement and nice words. SisterSteel thats a great idea about taking a trip to another gym when things start to get a little bit boring at your own. I'll do that one day. They say a change is almost as good as a holiday. Hibiscus I love your quotes, they are so beautiful and very very true.

I suppose I'm just feeling a little fustrated with my shins. Yesterday when i went to the gym to do the step class I was all pumped up for it and then found I couldnt do it so I came home and went for a walk with my hubby (he's such a wonderful man) and my shins were so sore that we had to go so slow. Then I started to worry that I wouldnt be able to do my weights/cardio properly which would hold me back regarding progress. I suppose all in all I was feeling sorry for myself. Pretty pathetic huh.

But anyway I'm over it. Last night I went to a friends place and we watched a couple of videos of previous bodybuilding comps to get an idea of what we'd be in for. Some of the ladies were just amazing, I love a body that has great definition. They were very inspiring. I'm not sure how the heck I'm going to go walking in heels though. Haha I was picturing myself walking out there and "KaBoom" next minute laid flat out and because of the body oil not able to get back up, I'll be slithering around the stage looking like a fish out of water lol.

Also we took the standard bodyshots of each other and have decided that we'll do that every four weeks just so we have something to look back on and compare against. I'm not sure if I will have the body I need in 12 weeks not because of lack of training/diet but because I just dont know. For me this is like going on a journey into the unknown and learning as I go along knowing that when I get to the end of it I'll have put all I could into it and just hoping that was enough.

But TODAY is gonna be a great day. Its my REST and CHEAT day. Just wondering is it worth keeping a log of what I eat on a Cheat Day? What do you think?

Well thats its for now from me. I hope you all have a wonderful day :).

[Strivin]

7.30am - 8.30am, fatburning cardio, went for walk

11.30am - Legs
Leg Extensions, 5 sets of 12 reps - 80/95/110/110/110
Hack Squats, 10 sets of 10 reps - 20/25/30/40/50/60/60/60/60
Squats, 5 sets of 12 reps - 50/50/50/50/50
Leg Curls, 5 sets of 15 reps - 50/60/60/60/60
Single Leg Curls (continuous) 2 sets of 10/10/10 - 30
Calf Raises (Sitting), 5 sets of 45 seconds - 100

Worked out with Cliff, shins were still very sore and I dont think quads had recovered fully from Friday leg workout. My squat form wasnt 100% due to my hamstrings being tight and by the time I got to Single Leg Curls my legs were fatigued. I have made an appointment with the acupuncturist for tonight, hopefully he'll be able to help me loosen my leg muscles.

8.30pm - Cardio - 40 minute walk

Cliff told me that he'll be doing a skinfold and assessment on me our next session. I'm looking forward to it, it'll be nice to see how I have done. Also Cliff said I'll be entering in the physique part of the bodybuilding comp. If I am not ready in May then I'll be entering the one in July.

[Strivin]

Went to acupunture last night and even though my shins are still sore I am able to move them much better. He also attached some sort of electrodes to my quadriceps as they were really tight and today though sore they feel good. My next session is on Wednesday. I'm hoping he'll use his machine to loosen my hamstrings, lol wonder if he would do my butt too.

Workout for Today
7am, Fatburning cardio - 1 hour walk

6pm, Back and Triceps

Deadlifts, 5 sets of 10 reps - 55kgs
Lat Pulldowns, 4 sets of 12 - 100
Tbar Row, 4 sets of 12 - 22.5
Cable Row, 4 sets of 10 - 70/80/90/100

Tricep Pushdown, 5 sets of 12 - 90/100/90/90/90
Skull Crusher, 4 sets of 10 - 14/18/18/18
Bench Dips, 4sets of 8

Im not overly pleased about the workout due to the fact I worked out with two other ladies, was only meant to be one of them but unbeknown to me one had invited the other. I felt because there was three of us there was too much of a rest between sets and alot more laughter which for me is wasted energy. Nevermind I know now for next time.

[Sistersteel]

Hi Grace

I am sorry to hear that your shin are bothering you so much. Fo rme it is my left ankle it becomes very stiff and sore with cardio. It is all mind over matter, the desire to step on stage must be greater then the pain we endure. Corny I know!!lol.

You are doing great, and I never worry about posting or calculating what I eat on my cheat days. GUILT FREE!!! Once you start trying to figure out how much you ate it will be too depressing.

Keep it up
SS

[Strivin]

Workout today
1 and a half hours cardio.

Have had another session with acupunturist and shins are feeling much better. Things are looking up in the world lol.

Cheers all.

[Strivin]

Had an assessment today. Good news, have dropped more weight & bodyfat and gained more lean muscle. I weighed in at 170 pounds and my bodyfat percentage has dropped to 16.8%. All in all a pleasing result for me and a great incentive for me to keep plugging along.

Workout today

6am: Stationery Bike, Cardio - 40 minutes

10.30am: Chest and Biceps
Incline Dumbbell Press, 5 sets of 12 reps - 10kgs/12/13/13/13
Incline Dumbbell Flyes, 4 sets of 12 - 20lbs
Chest Press, 4 sets of 12 - 5 bars/9/9/9
Assisted Dips, 3 sets of 12 - 80lbs

The next exercises were performed as supersets with a 1 minute rest in between:
Ez Bar Curl, 12 reps - 19kg & Alternated D/B Curl, 10reps - 8kg x 3 sets

Last set was performed continuously as follows:
Ez Bar Curl, 12 reps @ 19kg & Alternated D/B Curl, 10 reps @ 8kgs & Ez Bar Curl, 12 reps @ 19kg.

6pm: Aerobics/Body Attack Class - 1 hour

[Strivin]

8am: Cardio for fatburning, Walk - 1 hour

11.30am Shoulders and Legs
Shoulder Press, 6 sets of 8 - 12 reps - 15/20/20/25/25/20
D/B Shoulder Press, 4 sets of 8 - 7kgs/8/9/10
Standing Lat Raises, 5 sets of 12 - 5kgs/5/5/6.5/6.5
Reverse Flyes, 4 sets of 12 - 5kgs/6.5/6.5/7

Box Lunges, 5 sets of 12 - 6kgs
Leg Curls, 4 sets of 30 - 40/30/30/30
Calf Raises, 5 sets of 40secs - 100

Worked out with Darryl, was a good workout, no more then 1 minute rest in between sets.
Had another acupuncture session.

[bscrusher]

Had an assessment today. Good news, have dropped more weight & bodyfat and gained more lean muscle. I weighed in at 170 pounds and my bodyfat percentage has dropped to 16.8%.



now would be a good time to post some pics.


...

[Strivin]

now would be a good time to post some pics.


...

Hi

I had my hubby take a few shots when I saw your post. Unfortunately when I try and upload I keep getting the message "Server cannot be found". I'll keep trying though.

Cheers

[Sistersteel]

Strivin- 170lbs with 16%BF Holy Cow! That is Awesome. If I saw you at my gym I would probably be staring at you thinking "Man I wish I looked like that" You would probably be thinking "Why is that small skinny chick staring at me so much? Whats her problem?" lol There are a few other ladies that I have seen at my gym that are really strong, and have great potential for building muscle I admire them greatly but an too intimidated to talk to them. I am only 5'3 and 120lbs, but I wish I had the genetics to add on more mass instead I work my ass off for a measly 0.5lb of muscle hear and there, lol!

When I try to load picture it says the same thing, I don't know what the problem is?
You will make an amazing bodybuilder, I can't wait to see pictures!

Keep it up
SS

[Strivin]

Hi SS
Dont be too intimidated to talk to them, even if its only to say hi to them at first. I've found that most serious bodybuilders are aware of other people who have great training ethic and are more then happy to give tips or converse. Of course while they're training may not be a good time but I've struck up many a good conversation while in the changing room etc. If they dont respond they're probably not worth knowing anyway.
Good Luck :).

Hopefully this link will take you through to my progress pics. They're not much, I'm still 11 weeks out but here goes.

http://groups.msn.com/GraceProgressPics/shoebox.msnw?Page=1

Cheers

[Strivin]

7.30am, Cardio for fatburning - 1 hour walk

11.00am, Step Aerobics Class - 50 minutes

Wooooooohooooooooo Rest and Cheat Day Tomorrow lol.

[Strivin]

A New Week

6.30am - 1 and a half hour walk.

I'm going to have to cut my cheat day down to half a cheat day. I just go so overboard its not even funny. Talk about bingeing, it was terrible. I knew it was bad but I just couldnt stop myself. I dont normally eat chocolates and chippies but yesterday I more then made up for it. My hubby had given me a huge box of choccies on Valentines Day and I thought I'd been good putting them away for my son and not even being tempted to eat any of them. Well that was till yesterday when I got the box out and scoffed down at least 20 of them. Thank God for my son and his friends who ate the rest otherwise I know I would have. Then I sat down with a huge bag of chippies and just ate and ate, it was so bad it got to the stage that I couldnt even taste them but I just kept on going. Thank goodness I dont record what I ate on my cheat days, I'd need a whole frigging book for yesterday. Its not even that I feel guilty, I think I just feel disappointed in myself and a little worried about what work I may have undone. With 11 weeks to go I cannot allow myself to be so weak and let myself go like that. I woke up this morning with a massive headache, (I've attributed that to all the sugar I ate yesterday) and basically just feeling like eek blah crap. Had to push myself when I went for my walk, there were a few times at the beginning of it where I almost gave in to the temptation of taking shortcuts. I feel much better now that I have done it and had my protein shake and oats. The headache is gone and I almost feel human. Well I'm going to let this be a lesson to myself and next time I feel like being a pig I'm going to remember Sunday the 20th lol.

[bscrusher]

Hi SS
Dont be too intimidated to talk to them, even if its only to say hi to them at first. I've found that most serious bodybuilders are aware of other people who have great training ethic and are more then happy to give tips or converse. Of course while they're training may not be a good time but I've struck up many a good conversation while in the changing room etc. If they dont respond they're probably not worth knowing anyway.
Good Luck :).

Hopefully this link will take you through to my progress pics. They're not much, I'm still 11 weeks out but here goes.

http://groups.msn.com/GraceProgressPics/shoebox.msnw?Page=1

Cheers

well you look plenty fit and strong. what about your legs?

[Jennifer-Lynn]

Strivin - Great Pics! Gosh, I can't wait to hit 16% body fat! Keep working hard, and put the cheat behind you ok....don't let it stay at the front of your mind because it will only mess with your head (I've had lots of practice at that :) Good luck with the rest of your prep work...

[Strivin]

Strivin - Great Pics! Gosh, I can't wait to hit 16% body fat! Keep working hard, and put the cheat behind you ok....don't let it stay at the front of your mind because it will only mess with your head (I've had lots of practice at that :) Good luck with the rest of your prep work...


Hi Jennifer-Lynn. Thanks so much for taking the time to post your kind words and encouragement. I really appreciate it :). I've read some of your journal and have no doubt after seeing some of your workouts that you'll hit that 16% mark.

[Strivin]

well you look plenty fit and strong. what about your legs?

Thanks bscrusher for taking the time to check out my pics and thanks for the compliment.
As for my legs lol, they're like the rest of me, 'A work in Progress'. When I get some more pic's taken I'll make sure to post them. Probably wont be for another three weeks though.

Cheers

[Strivin]

11.30am
Went to the gym and was supposed to be doing my legs workout today but Cliff ( the great Personal Trainer that he is) after hearing about my binge day and how I was coming down with a cold noticed when we were on squats that my energy wasn’t very high and suggested that I do my chest workout today instead. Well I jumped at that and was breathing huge sighs of relief till he said “I’m doing my leg workout tomorrow so you can train with me then too.” All I could think was “Oh poopty, what the hell have I just done?” Its not that I don’t want to do my leg workout tomorrow, its just that I’ve seen how Cliff trains and he trains like a man possessed and I know he will expect me to do the same. Oh well that’ll teach me!

Chest and Biceps

Incline D/B Press, 3 sets of 12 reps – 12kg/13/15
1 set of 10 reps – 15
1 set of 8 reps – 15
Chest Press, 4 Supersets of 8 @ 9 bars followed by 8 @ 6 bars
Flyes, 3 sets of 12 reps – 60
Assisted Dips, 4 sets of 10 – 80/70/70/70

EZ Bar Curls, 5 sets of 12 – 21kgs
D/B Alternate Curls, 4 sets of 10 – 9kgs

In between bicep sets Cliff showed me some of the poses. Wow I never for a minute envisioned that the poses were going to be so hard to master. Now I can see why it is recommended that bodybuilders practice their poses for at least 30 minutes a day in the buildup to the competition. I have to say though I found it so exciting and motivating. It was so cool seeing how my muscles looked. It was awesome. Really gonna have to sharpen up on the Ab work though.

6.15pm – Step Class – 45mins

Abdominals
Swiss Ball Crunches – 20 x 3
Oblique Crunches (each side) – 15 x 3

[Strivin]

6am - Fatburning Cardio - 1 hour walk

8.30am - Legs

Leg Extensions, 4 sets of 12 - 80/95/110/110
Squats, 10 sets of 10 - 40/40/50/50/60/60/60/60/60/60
Leg Press, 4 sets of 12 - 80kgs/80/80/80
Leg Curls, 4 sets of 15 - 50/60/60/60/60
Calf Raises (Sitting), 5 sets of 40 secs - 40kgs/40/40/40/40

5pm - Cardio - Step Aerobics

[bscrusher]

ok strivin, time to buckle up, here comes the truth.

you are NOWHERE NEAR maximizing your program to compete in bb.

your "trainer" is totally clueless.

see what i wrote on these threads.

http://forum.bodybuilding.com/showthread.php?t=306891

http://forum.bodybuilding.com/showthread.php?t=298212

others may get by fairly well on a half-assed program, but with your long limbs, straight build, and rather flat muscle bellies, NO WAY.

i am telling you right now, you are not going to be very impressive by may either the way you are going.

drop the "trainer", drop all cardio, drop all direct ab work, and go read those threads.


...

[Strivin]

6.00am - Cardio for Fatburning, Stationery Bike - 40 minutes

No Weight Day today, works for me as I feel a little flat today.

6.05pm - Fatburning, Pump Class - 1 hour
1/2 hour Step Class - kept it low impact.

[Krissypoo]

Did you ever get any information on ThermoDynamx? I want to try it, but I have heard absolutely nothing about it.

[Strivin]

Did you ever get any information on ThermoDynamx? I want to try it, but I have heard absolutely nothing about it.

Hi Kris
I posted the response in your journal.
Cheers :)

[Krissypoo]

Thanks for all the great info! I think I might try them. 3% body fat. Holy cow! If I could lose that, I would be perfect!

How do you feel about your progress so far, aside from the EAS product. Pretty good?

[Strivin]

How do you feel about your progress so far, aside from the EAS product. Pretty good?

Gosh thats really hard to narrow down. Umm at the moment I'm feeling really positive and motivated. I'm loving the training and I enjoy the clean feeling I get from the eating plan I'm following. Learning how to do poses a few days back really got me excited because it accentuated the muscle and I got to see it in a way I never have before. That just made me feel like WOW I'm getting somewhere. I'm very lucky though because I have such a strong supportive network of people around me, my hubby and kids, my trainer, my friends that are genuine friends not to mention some of the people I work with whom have taken such an interest in what I'm doing and are very very encouraging. I also have surrounded myself in the gym with people who have or are competing sometime this year and if they're not competing they have an awesome training ethic. Just having that support and such positive people around me is an amazing feeling on its own. I'm totally enjoying the whole experience so far and am determined to stay focussed on achieving the best results I can. YUP :) I think that pretty much sums it up!

Cheers
:)

[Bronwyn]

ok strivin, time to buckle up, here comes the truth.

you are NOWHERE NEAR maximizing your program to compete in bb.

your "trainer" is totally clueless.

see what i wrote on these threads.

http://forum.bodybuilding.com/showthread.php?t=306891

http://forum.bodybuilding.com/showthread.php?t=298212

others may get by fairly well on a half-assed program, but with your long limbs, straight build, and rather flat muscle bellies, NO WAY.

i am telling you right now, you are not going to be very impressive by may either the way you are going.

drop the "trainer", drop all cardio, drop all direct ab work, and go read those threads.


...Hello bscrusher,
I have just started to write at this forum, and I started to write to bodybuilding women /journaling too. As a response Teracotta wrote to me, that I should ask you about the training.
I don`t know - I though that mine is good enough, but I wrote it myself and maybe I am wrong. Everything I know is from books and bulletin boars. I have no money to pay professional coach - I am not from USA, and here in our republic it is qute expensive thing. Last May 2004 I was fine, but I hurt my metabolism with foolish starvation dieting. After that I put a lot of fat at myself and now I am trying to get back, but with smarter diet and training. I. My workout is in my journal. If you will have a time, look at it and write me, what do you think about it. I`ve read some of your posts too and it seems very smart!
Thanks. Sincerely Bronwyn

To Strivin - don`t stop, the main thing is not to give it up. I train for 6 years only for myself to looking good. And I really enjoy it. Good luck with your training and progress.

[Strivin]

6am, Fatburning, Stationery Bike - 40 minutes

11.30am, Back and Triceps

Deadlifts, 5 sets of 12 - 30/40/50/50/50
T Bar Row, 4 sets of 12 - 22.5
Lat Pulldowns, 5 sets of 12 - 90/100/100/100/100
Cable Row, 4 sets of 10 - 70/70/70/80

Tricep Pushdowns, 5 sets of 12 - 90/90/90/90/90
Skullcrushers, 4 sets of 10 - 14/14/14/14/
Bench Dips, 4 sets of 10
Close Tricep Pushups, 4 sets of 12

Thats it for today folks :)

[Strivin]

6.30am, Fatburning, walking - 1 hour

11.30am, Shoulders and Legs

Shoulder Press, 1 Set of 12 @ 4bars, 1 set of 12 @ 5 bars, 1 set of 10 @ 5 bars, 2 sets of 8 @ 5 bars
D/B Shoulder Press, 4 sets of 8 reps - 8 kgs
Lat Raises, 4 sets of 12 reps - 5kgs
Reverse Flyes, 4 sets of 10 - 5/5/5/6.5

Box Lunges, 5 sets of 12 - 6/8/8/9/10
Leg Curls, 4 sets of 30 - 30/40/40/40
Seated Calf Raises, 5 sets of 40 seconds - 100/100/100/110/110

6.30pm, Fatburning, walking - 1 hour

[Strivin]

11am, Step Aerobics - kept it low impact for fatburning

Abdominals
Swiss Ball Crunches - 3 x 30
Obliques Crunches - 3 x 20 (each side).

[Strivin]

Did weights early today so didnt have time to do my usual morning fatburning. When I got there instead of going straight onto the weights we (my trainer and I) practised my poses and played around with a few routines to my music (muscle by Diana Ross).

8am - Legs

Squats, 5 sets of 12 - 50/60/60/60/60
Leg Press, 2 sets of 15, 2 sets of 12 - 80/80/100/120
Box Lunges, 3 sets of 12 - 9/10/10
Leg Curls, 5 sets of 12 - 60/60/70/70/70
Sitting Calf Raises, 5 sets of 40secs - 110/110/120/120/120

Lunchtime - Fatburning walk - 60 minutes

6.00pm - Step Aerobics - 50 minutes

Abdominals
Swiss Ball Crunches - 30 x 3
Obliques - 20 x 3

[Strivin]

6am, Bodypump - 40 minutes

11.30am, Chest and Shoulders
Incline D/B Press, 5 sets of 12 - 9/12/113/13/13
Pec Deck, 4 sets of 12 - 60/60/50/50
Chest Press, 4 sets of 12 - 40/40/45/45
Assisted Dips, 4 sets of 12 - 70

Supersets x 3 sets (@ 3kg) with 1 minute rest in between each set.
Shoulder Press x 10 followed by10 Lat Raises
Shoulder Press, x 8 followed by 8 Shoulder Raises
Shoulder Press, x 6 followed by 6 Upright Rows
Shoulder Press, x 4 followed by 4 Lat Raises
Bicep Curls, set of 12 @ 14kgs

5pm, Step Aerobics - 40 minutes

[Strivin]

6am - Fatburning, Stationery Bike - 40 mins

Went to the doctors today to get some sleeping pills as I've been having lots of trouble getting to sleep. It doesnt seem to matter how worn out I am, I just toss and turn and cant get to sleep. Anyway she gave me 15 and suggested I just take them twice a week just so I am getting some sort of quality rest. I'm hoping that once I've slept my body will revert back to its old pattern and that things return to normal. I'm not wholly into using sleeping pills, having not used them before and hearing about how addictive they are.

6.40pm - Indoor Netball Game - 40 mins

[Strivin]

I went to bed last night at 9.30pm and took a sleeping pill. At first I thought it wasnt going to work, I remember thinking "Geez I'm never going to get any sleep" and 8 hours later I wake up LOL. It feels so good to have gotten some rest and not be dragging myself about. Ahh the wonders of a good nights sleep.

I didnt do my normal fatburning cardio this morning as I worked out with Cliff this morning at 8.30am. I'm not too sure that working out with Cliff is a good thing, it seems to take me much longer as he is just getting back into it and doesnt seem very fit. He rests a bit longer between sets then I generally would. Mind you the upside is that while I train with him I have the benefit of his expertise and experience so I suppose it all evens out.

8.30am Back and Shoulders

Lat Pulldowns, 5 sets of 12 - 100/100/120/130/130
Deadlifts, 6 sets of 10 - 55/55/55/57.5/57.5/
T Bar Row, 4 sets of 12 - 25/22.5/22.5/22.5
Cable Row, 3 sets of 10 - 80/80/90

Shoulder Press, 5 sets of 12 - 4/4/5/5/5
Shoulder D/B Press, 4 sets of 8 - 8/10/13/13
Lat Raises, 5 sets of 12 - 5/5/5/5/5
Reverse Flyes, 4 sets of 12 - 5/5/5/5

6pm - Bodyattack Aerobics - 45 minutes

[Strivin]

7am, Walk - 60 minutes

11.30am Legs, Triceps & Biceps

Box Lunges, 5 sets of 12 - 24/24/24/26/26
Supersetted the following with 1 min rest in between sets
Leg Curls, 4 sets of 30 - 40/40/50 down to 40 on 15/50 down to 40 on 15
Seated Calf Raises, 5 sets of 40 secs - 110/110/120/120/130

Tricep Pulldowns, 5 sets of 12 - 90/90/100/90/100
Supersetted the following with 1 min rest in between sets
Skullcrushers, 4 sets of 12 - 14kg
Bench Dips, 4 sets of 8

Supersets
Bicep Curls, 4 sets of 12 - 14kg
Alternate D/B Curls, 4 sets of 10 - 8kg

[Strivin]

9am - BodyAttack Aerobics - 45 minutes

Abdominals
Swiss Ball Crunches - 3 x 30
Obliques - 3 x 20

3pm - Walk - 1 hour

[Strivin]

There is nothing quite like a cheat day to make you feel up to scratch and full of energy............its only just hit lunchtime here in New Zealand and I am feeling so good and happy.
I went out last night with some friends, well anyway I stopped into another friends to pick her up and while waiting for her I spotted a carrot cake her hubby had cooked earlier that day. It looked so tempting but it was only 11.30pm and my cheat day didnt start till midnight so I thought all was doomed lol. Well later on, I think it was just after midnight, we were on our way to the nightclub when my other friend said "Here you go, its after midnight" and handed me a piece of the cake that she had wrapped for me to have on my cheatday. Awwwwww what a buddy huh. It was a sign of the good foods to come haha. A boss combo later from Mac's, a couple of Smirnoffs and a few hours later I was tucked up in my bed sleeping in "I am feeling replete heaven". But hey the fun didnt stop there.
My darling hubby (whom just happens to be a baker :) ) came home from work at 7.30am just to bring me a freshly made scone (he only works 10mins from home). A warm scone with butter and jam and a cup of tea to wash it down ................. oh welcome in a divine Sunday morning. Yum Yum Yum! I dont normally write anything on a cheat day but I just had to share how good I'm feeling and hope that when you guys have your cheat days that you relish and enjoy them and not feel any guilt or worry over what you've eaten. After all the discipline, work and energy we put in during the rest of the week, we so totally deserve it.
Hope everyone is enjoying their Sunday as much as I am :).
Cheers all!

[StlBarbie]

Sounds like you've got your "refeeds" down to a science!!!! :D

[Strivin]

Sounds like you've got your "refeeds" down to a science!!!! :D

Hi.
Thanks for the fun post :).
I know this may sound pitiful but if there is one thing I'm good at its "Cheatdays".
Cheers.

[Strivin]

Hi

For those that are interested the following is a link to some of my practice poses pics.

http://groups.msn.com/ProgressPics/shoebox.msnw?Page=Last

Cheers

P.S. I'm 9 weeks out now. But in all reality I dont think I will have my legs and butt ready so its seriously looking like I may have to hold back till July instead of competing in May but no worries, I'm going to get there eventually :).

[Hibiscus09]

Nice shoulders and lats! :) I think if you're 9 weeks out, you should definitely eliminate the cheat days all together. Sorry. :( Well, it's just a suggestion. . . :D

Hey, I read where you talked about accupuncture earlier in your journal. I read online that it was good for sinus/allergy problems also. Have you ever heard that? I need to research as I've never been to an accupunturist (sp?).

[Strivin]

Nice shoulders and lats! :) I think if you're 9 weeks out, you should definitely eliminate the cheat days all together. Sorry. :( Well, it's just a suggestion. . . :D

Hey, I read where you talked about accupuncture earlier in your journal. I read online that it was good for sinus/allergy problems also. Have you ever heard that? I need to research as I've never been to an accupunturist (sp?).


Hi Hibiscus :)
Yes I can attest personally to it working for allergies. I suffer from allergies (hayfever) so was also being treated for that as well as my shin splints. It has alleviated my hayfever to the point of where I'm not taking antihistamines now (having used them for the last 25 years). I'm not sure how long it will last though but I will probably go have more treatment when it flares up again.
When I was having acupuncture I knew of a lot of people who were going for different reasons, injuries, obesity, even depression and everyone seemed to be pleased with the results and how they were progressing.
One thing in common that all the ones being treated for injuries had was that after the first couple of treatments they actually felt worse then before being treated. But after the 3rd and 4th they noticed huge improvements. Acupuncture is something that is purely natural and unlike our now conventional methods of treatment it takes a little more time.
When I asked John (the acupuncturist) how acupuncture worked he told me that acupuncture was about using needles to stimulate the flow of energy(Qi) through the channels of our body and about making sure the individuals Yin and Yang is in balance. So rather then just treating the injury acupuncture treats the source (person as a whole).
I dont know if your a little tentative about needles but I was (I hate needles, injections etc). Well I was very relieved, they didnt hurt at all.
Before going to John I had tried physio, been to an osteopath and a massage therapist (massage worked but it took a long time and was really expensive). I found acupuncture to be more time effective, far less painful and much more pleasant. It was also that relaxing that I would quite often doze off to sleep during it.
I really hope that helps you Hibiscus, sinus and allergy problems are really uncomfortable to say the least. If you do go for acupuncture I hope your experience is as positive as mine was.

Cheers

P.S. I appreciate your suggestion re: cheat days, being new to this sport and all. I sort of knew it would have to come to an end soon, just wasnt sure when. I'm just wondering if this means no more cheats at all e.g. cheat meals as well? If you have any more advice I would appreciate it.

Thank you and hope you have a great day.

[Strivin]

11am, Legs
Leg Extensions, 5 sets of 12 - 80/95/110/110/110
Squats, 5 sets of 10 - 50/50/50/60/60
Hack Squats, 5 sets of 10 - 50/50/50/50/50
Leg Press, 5 sets of 12 - 80/100/100/100/100
Leg Curls, 5 sets of 12 - 50/50/50/50/50
Seated Calf Raises, 5 sets of 40 secs - 110/120/120/130/130

6am, Fatburning, Treadmill - 1 hour

Food Plan for week

Meal 1 - 50gm Oats - cooked or uncooked
Whey Powder - 1 1/2 serve
Meal 2 - Whey Powder - 1 1/2
200ml xtra trim milk
Meal 3 - 120gm - 130gm Beef
Green Salad - any size
Meal 4- 1 1/2 Serve Whey Powder/200mls xtra trim milk
1 piece of fruit
Meal 5 - 1 1/2 Serve Whey Powder/ 200mls xtra trim milk
Meal 6 - 120 - 130 gm Chicken Breast
Steamed Green Veges
Meal 7 - 1 Serve Whey Powder/200mls xtra trim milk

1800 Calories - 58% Protein, 26% Carbs, 16% Fat

[Strivin]

6.30am - Chest and Biceps

Incline D/B Press, 5 sets of 12 - 10/12/13/15/15
Weighted Pressups, 5 sets of 10
Reverse Flyes, 4 sets of 12
Chest Press, 4 sets of 10 - 35

Ez Bar Curls, 5 sets of 12 - 19
Alternate D/B Curls, 4 sets of 10 - 8

In between sets of Bicep Curls I practiced posing. Am getting a little better at holding the pose as my right side is not so shaky.

6pm - Fatburning, Treadmill - 1 hour

[Strivin]

8.00am, Fatburning, Treadmill - 40 minutes

5pm, Fatburning, Treadmill - 1 hour

[Strivin]

Gosh its been a while since I've last made an entry due to being so busy. I've still been training hard out and sticking to my eating plan. Lifes just been so busy and to be honest with myself, when I've finished training I'm just too knackered to keep update with my journal.
But never fear I'm back, purely for selfish reasons mind you.
I'm seven weeks out from the competition date and I thought it would be good to be able to look back and see how I was feeling during the whole process so here I am. Back again and ready to pick up where I left off with the journal :).
I'm still doing weights four days a week, cardio six times a week purely for fatburning. I've been working on my legs twice a week, lots of squats and leg press and once a week on other muscle groups. My focus has been intensity which just zaps the whoopsy out of me lol. My bodyfat % was at 14% and my weight was at 165 pounds (75 kilos) a week and a half ago when I had my last assessment. I was pretty stoked that my bodyfat had dropped a bit since my last one but I was thrilled that I had put on just over a kilo in muscle. I'm pretty much used to the eating plan, its just the tiredness that gets to me mentally sometimes but my clothing is looser, and I've gone down a size which is really cool and keeps me going. Lots of people have commented on me looking leaner and more solid which has been really encouraging, its amazing how positive criticism can give me a boost too.
But on the downside my energy levels have dropped and it doesnt take me long to get fatigued, now and again I feel quite lightheaded and get a little dizzy. I've had to take sleeping pills a few times because I've found I havent been able to wind down which hasnt been too hot for my work performance. Lol no worries though, it seems to be a common part of the sport from what other experienced bodybuilders have told me.
I've decided if I'm not ready for the May Comp (Capital Champs) then I'll strive for the July Comp (Wellington Champs) and use the experience for the Nationals which is held end of October this year. It all depends on whether I'm ready or not. Would hate to get up on the stage and make a twit of myself.
Till tomorrow, later all.

[Sistersteel]

Good to see your back, and still on track. Hope to hear more about your progress.

SS