New Goal

[milgurl]

I decided to challenege myself by training for a fitness competiton. I have a pretty standard routine, but my diet is the hardest. This week I have been ok, but its the weekends that kill me. Any help you can give me or letting me know if I'm on the right track will help me a lot.

So far my diet this week has pretty much been the following:

Breakfast:
1/2 c. oatmeal 150 cal
4 egg whites 68 cal
1 tsp flax oil
1 multi
1 vitamin c
1 CLA

snack:
3 oz starkist tuna pack 60 cal
2 pieces whole wheat toast 120 cal
1/2 c. broccoli 32 cal
1 tsp flax oil

lunch:
chix breast 150 cal ?
1/2 c. broccoli 32 cal
1/2 c. brown rice 90 cal
1 tsp flax oil
1 multi
1 CLA

snack:
either an amplify protein shake 130 cal
whey protein 90 cal

"workout"

1/2 protein shake

dinner:
fish/chicken/tuna
1/2 broccoli 32 cal
1 tsp flax oil

I haven't had a chance to get my body fat % taken, but I'm hoping to get in this weekend. Currently I am:

5"7
weight: 150
goal: 140 or loss of body fat

I try to do 20 min cardio in the morning before breakfast and 20 min cardio after work.

I'm thinking my caloric intake should be around 1700 in order to lose body fat for this competition in July. I'm really hoping to be ready for the July competition so I'm going to bust my butt to get there.

Thanks for the input you all are awesome and are an excellent source of motivation.

[Krissypoo]

I like reading your journal. It helps me out a lot. Just a question, could be stuipd but was it HIIT? I see that on a lot of people's journals, but not sure what it is.

Thanks


Hey! Welcome! Good luck on the journal to the fitness stage. :)

HIIT is Hight Intensity Interval Training. It's short burst of high intensity cardio with alternating low intensity cardio. Lots of people do HIIT on a treadmill, some on the elliptical. I find it easier to control on the treadmill. HIIT should only be done for ~20 minutes, anything more and you probably aren't doing HIIT.

Your diet looks okay, but needs some rearranging and some fruit. You aren't eating any carbs before or after your workout. You might want to think about doing that. You might want to think of adding a meal 6, maybe cottage cheese and almonds or peanutbutter. That will give you slow releasing proteins to keep your muscles fed all night long. Fish oil would also be a great addition to your diet, though I think it looks pretty good now.

[milgurl]

Thanks for the input. So the high intensity training, is there a specific 20 min interval thing or is it basically sprinting the whole time?

[Logue]

Hiit is when you run all out for 30sec to 1min or sometimes I do 2mins...then reduce back down at a moderate jog for same amount of time then do it all over. You should be completely exhausted from it. I do hiit on the stair master too gosh what a workout that is usually dripping sweat all over the machine. Its great for not burning to much muscle since hiit is only done for 20min sessions. In the long run you benefit from it since it revs up your system for the whole day.

This was a post to me from my journal...regarding how to do hiit...If you look through my journal...you might find some good information regarding hiit...the girls here really know what they're talking about!!
Good luck, and we're excited you're here!
~Logue

[Krissypoo]

Loque is right. This is how I do my intervals:

5 minute warm up @ 4 mph

1 minute jog @ 5.7 mph
30 second run @ 9 mph

repeat another 9 times

5 minute cool down @ 4 mph

Sprint as fast and as hard as you can and go back down to a low/moderate intensity so that you can recover enough to go hard again for another 30 to 45 seconds.

[Pilgrim BB]

Hi milgurl,

Welcome. Thanks for giving us another journal to follow!

You might want to think of incorporating some weight training into your weekly routine. As a fitness girl you will benefit from the increased muscle tone. Weight training is also excellent for improving general fitness, and the increase in your lean body mass will burn more calories too.

The ladies on this forum would help you out with a good workout routine I'm sure.

Good luck.

A

[milgurl]

Thank you all for your advice. I'm going to try to that HIIT thing...that sounds awesome. I was trying to do cardio in the morning and at night, but if I do this in the morning, would I really need to do any at night. I am trying to lose body fat and get toned for this competition. I forgot to put that I do weight training during the week as well. I'm not sure if this is the best way to get cut, but I found this 12-week plan in the M&F Hers.

Days 1 & 5-chest, shoulders, tri's
chest:
bench press- 5/8-10
incline DB press- 3/8-10
incline DB flye- 3/8-10

shoulders:
arnold press-5/8-10
DB lateral raise-3/8-10
Bent-over lat raise- 3/8-10

triceps:
lying french press- 5/8-10
pressdown-3/8-10
seated overhead extension-3/8-10

days 2 & 6- back, bi's
back:
wide-grip pulldown-5/8-10
one-arm DB row-3/8-10
seated cable row-drop set

biceps:
incline DB curl-5/8-10
hammer curl-3/8-10

days 3 & 7-legs
squat-5/8-10
reverse lunge-3/8-10
seated/lying hamstring curl-3/8-10

I have been doing this for about 6 weeks now and I'm getting really bored. I need to change it up, but I'm not sure how. I have read that people are doing low weights/ high reps for legs. What are the best leg workouts to trim your thighs, but still get your butt in shape too? Ugh so many questions, so little time.

Well, I really appreciate all the input. I'm 22 yrs old and have a full-time job and am going to school full-time so I really don't have a lot of time to sit and research to figure out what exercises are better. Thanks for the help. I look forward to learning a lot from all of you.

[Logue]

So do you take any rest days???
Those are going to be VERY important for you, especially with the schedule that you have right now. How many weeks out are you for the show that you want to do? Depending on how long you have, there are probably a couple of different things that you're going to want to try, but first I would suggest that you start lifting each body part only once a week and DEFINATELY take a rest day!!! How do you feel after you lift? Tired? Do your muscles feel worked at all?

[milgurl]

The schedule that I posted is what I posted. I usually don't get to do that every week, so yeah I usually do have rest days..mostly sundays are my rest day. Well the show that I would like to do is in July so I have about 12 weeks until the show. After I'm done lifting I usually feel pretty good and eat my dinner and pretty much pass out by 10:00. My muscles feel pretty much like muscle failure so I know that I get a good workout in. I usually am sore for about a day and then I'm good to go after that.

[Logue]

I would say that you should still split up your days. Only train each body part once a week, and maybe do a split something like bi's and tris, then chest and back, then shoulders, then legs...certainly not necessarily in that order, but that's what I'd suggest for you. And, you may want to spend the first 4 weeks or so "bulking" so to speak...lifting kinda heavy, 4 sets of like 6 or 8 reps instead of doing higher reps...then starting the 5th week or so, you may want to start cutting a bit. A good journal to read about this is sillyvent's journal. She's done 3 shows now, I think, and she has great advice in her journal. Based on my experience doing a show, though, this is what I think. How do you feel about this?

[milgurl]

L-Thanks for the info. I'll try to incorporate that lifting into my plan. I have been reading sillyvents journals and wow does she have it together. There is so much to read. I finally have a weekend where I can sit and relax and really look at my diet and plan. I'm going to try to read a variety of journals and see what works best. Thanks a lot for the info.

[milgurl]

Wow what a workout I had.
Legs-
backward lunges on smith machine-
20/20 15/20/ 15/20 10/20
wide squat on smith-
20/20 15/20/ 15/20/ 10/25

4 sets of leg extension
20/20 20/15 20/15 20/15

cardio: stair climber 15 min

that workout felt great..now I get to have my protein shake and dinner: fish and broccoli. yum yum

Diet today:
Bk fast: 1/2 c. oatmeal w/ 1/2 scoop of whey, 4 egg whites

snack: whole wheat toast, 3 oz. salmon packet/ 1/2 c. broccoli/ diet mt. dew

lunch: romaine lettuce w/almonds and dressing
3 oz. tuna packet / 1/2 c. broccoli / 1/2 c. brown rice

snack: protein shake

I usually drink about 2 gals of water through out the day and night...i think i should cut back on the diet mt. dew though...but it gives me the little push of energy that I need in the am...hmm i'll have to figure that one out...

I like the fact that i can type my journal out and see what I am doing, plus I can't lie because other's will be seeing this...so it'll keep me in check...ugh i wanted chocolate so bad today..i'm so glad I didn't give in at all...thank god...

well now i get to go eat...look forward to hearing from you all!!

[Krissypoo]

Wow what a workout I had.
Legs-
backward lunges on smith machine-
20/20 15/20/ 15/20 10/20
wide squat on smith-
20/20 15/20/ 15/20/ 10/25

4 sets of leg extension
20/20 20/15 20/15 20/15

cardio: stair climber 15 min



Your diet looks really really good today. Make sure you have carbs after your workouts. Also, don't do cardio after legs. If you can, you aren't pushing hard enough. Your legs should be dead after cardio. Also, do you not do hamstrings or calves? You should do hamstrings and calves on leg day.

[sillyvent]

I got your message....So you are doing fitness not figure correct? So you have a crazy routine with flips and fun stuff?! :) I normally do the 14xweight=approx cals daily, but if you are doing fitness and training and practicing your routine everyday you may need more cals b/c you are burning so many each day. During the week you are slowly decrease your cals. Do you have set ratios you are sticking to currently? Make sure to get your bf tested so you know where you are and have a goal for where you want to be by showtime. What supplements are you taking? Give yourself one cheat meal a week, up until about 4 wks out if you are where you want to be. As far as diet I notcied you are eating bread still- for carbs when I cut I usually stick to yams, brown rice, oats and vegs...protein pudding also. Brown rice is actually pretty high in carbs so I like to go with oats if possible. Drinking mt. dew....hee hee that stuff makes me crazy!!!! I usually cut out all drinks, 2 gallons of water only. As far as lifting...lets see. I rotate- 3 wks heavy 1 wk moderate. heavy wks- 2-4 sets with 8-10 reps. moderate weeks- 2-4 sets 10-15 reps. 3-4 exercises for smaller muscles, 4-5 exercises for larger(back, chest , abs).....legs are a whole different ball game for me...I stick with the same leg routine each week, but you should rotate the exercises you do...for example don't bench every week....switch it up with incline bench or decline etc...The only things I would suggest you work out twice a week are abs and calves...no need to workout anything else twice- but you don't have to work those out twice. Without pictures and your bf it is hard to say how much cardio you need to do....but a decent lfiting split could be:
mon-legs
tues-back
wed-bis and tris
thurs-chest
fri-abs and shoulders
Hiit is the bomb....rotate this into your cardio routine for sure. 20/15 mins of hiit a session. Okay now I am just blabing on...I hope this helps a little. let me know. :)
Lots of love
Dawn

[milgurl]

Thanks for the help. CRAP! I broke down after dinner and had a wonderful heath blizzard from Dairy Queen. Dang it. Oh well I guess that was my cheat for the week. Ugh and now I have a stomach ache. Serves me right! Ok enough of that!


W- I must not be doing enough for legs because I can still do cardio. I'm scared of lifting too much and making my muscular legs bigger. I want to trim them down, but still keep the muscle so I thought high reps, low weights was good. I do do hamstrings. I meant leg curls instead of extension. I always get those mixed up, and actually I don't do calves because I have what you may call "cankles" :) or at least I think that. My calves are big enough and I want to slim those down too. But if I was to do calves, what would be an exercise to tone them?

Dawn-Hey thanks for the input. Um I think its a figure contest...LOL..i'm not even sure..I guess I should check into that. I know I have to do posing and stuff and a short routine, but I'm pretty sure its a figure contest, where I get really cut and lose body fat like you did. Yeah I was thinking I should stop eating bread and try to cut out the brown rice. When you say oats, does it matter like oatmeal or something or are you talking about something completely different. Yeah here's a braniac question...so if I buy yams...how the heck do i make them.

I'm trying to cut out my mt. dew, but at least its diet right? Maybe i'm drinking too much water. I'll start carrying around a gallon so I know that I'm drinking enough or not too much. I tried to set up an appt. to get my BF tested tomorrow, but they aren't there on the weekends, probably a good thing because I'm bloated as hell. UGH!

One more question...I crave ice cream (obviously I broke down tonight), so I was thinking of making a protein shake, but like ice cream, how would I do that without adding fat and other crap. Thanks so much for the help. I feel much better venting. Talk to you all soon. You all rock!!

Mel

[milgurl]

Finally a relaxing night, but I ended up crying for about an hour tonight. I watched the movie Ladder 49. What a great movie, but a major tear jerker. I would reccommend to see it, but get the kleenex box out.

Tomorrow is going to be beautiful and I'm going to go to spinning in the morning and then lift so I'll post that tomorrow. Hope everyone had a great night.

[milgurl]

I got your message....So you are doing fitness not figure correct? So you have a crazy routine with flips and fun stuff?! :) I normally do the 14xweight=approx cals daily, but if you are doing fitness and training and practicing your routine everyday you may need more cals b/c you are burning so many each day. During the week you are slowly decrease your cals. Do you have set ratios you are sticking to currently? Make sure to get your bf tested so you know where you are and have a goal for where you want to be by showtime. What supplements are you taking? Give yourself one cheat meal a week, up until about 4 wks out if you are where you want to be. As far as diet I notcied you are eating bread still- for carbs when I cut I usually stick to yams, brown rice, oats and vegs...protein pudding also. Brown rice is actually pretty high in carbs so I like to go with oats if possible. Drinking mt. dew....hee hee that stuff makes me crazy!!!! I usually cut out all drinks, 2 gallons of water only. As far as lifting...lets see. I rotate- 3 wks heavy 1 wk moderate. heavy wks- 2-4 sets with 8-10 reps. moderate weeks- 2-4 sets 10-15 reps. 3-4 exercises for smaller muscles, 4-5 exercises for larger(back, chest , abs).....legs are a whole different ball game for me...I stick with the same leg routine each week, but you should rotate the exercises you do...for example don't bench every week....switch it up with incline bench or decline etc...The only things I would suggest you work out twice a week are abs and calves...no need to workout anything else twice- but you don't have to work those out twice. Without pictures and your bf it is hard to say how much cardio you need to do....but a decent lfiting split could be:
mon-legs
tues-back
wed-bis and tris
thurs-chest
fri-abs and shoulders
Hiit is the bomb....rotate this into your cardio routine for sure. 20/15 mins of hiit a session. Okay now I am just blabing on...I hope this helps a little. let me know. :)
Lots of love
Dawn


I don't have a set ratio...how do I figure this out?

[Krissypoo]

W- I must not be doing enough for legs because I can still do cardio. I'm scared of lifting too much and making my muscular legs bigger. I want to trim them down, but still keep the muscle so I thought high reps, low weights was good. I do do hamstrings. I meant leg curls instead of extension. I always get those mixed up, and actually I don't do calves because I have what you may call "cankles" :) or at least I think that. My calves are big enough and I want to slim those down too. But if I was to do calves, what would be an exercise to tone them?

One more question...I crave ice cream (obviously I broke down tonight), so I was thinking of making a protein shake, but like ice cream, how would I do that without adding fat and other crap. Thanks so much for the help. I feel much better venting. Talk to you all soon. You all rock!!


High reps, low weight is garbage. You need to work them hard because that's the only way they will lean out and get hard. Heavy weights, 6-10 reps is better, in my opinion. Do seated and standing calf raises, those will do the same for your calves. Don't be afraid of heavy weights! :)

When I crave ice cream, I make it! Skim milk, splenda, whatever flavor extract you want, and protein powder. 1 scoop protein powder per cup of skim milk. If you have an ice cream maker, use that. If not, put the mixure in a plastic container with a tight fitting lid. Put it in the freezer and shake it up or mix it around with a spoon every 2 or 3 hours. You'll have to keep checking it to get the consistency you want. Sometimes, I put fruit or nuts in mine...depending on what I am allowed to eat that day.

[sillyvent]

WB- Bump! You are completely right...MG since you are cutting for a show you shouldn't be eating enough cals to get your legs bigger- trust us. Heavy weights low reps if you wnat to lean out. :) The ice cream idea is a great oen too- I like that. Ratios are protein/carbs/fats eaten per day.....diet is a very important part of the process. There are a few websites that you can actually put in what you eat for the day and it will give you your ratios....I'm not sure of the name though..fit something. I know MsJewels uses it...

Oats is just oatmeal and yams- you can buy them in the plastic pre-made so you only have to microwave them for 7 mins. Or just stick them in the oven...I'm new to the whole yams thing. I swore up and down I hated them and then I was forced to try them and actually enjoyed them plain. Some ppl put cinnamon on theirs, but I would rather eat it plain. AT least it is diet, BUT still it's a no no. :( Sorry....2 gallons to 1.5 gallosn right now is a good target...close to your show you have to make sure you are getting in 2 gallons. I just put those liter water bottles and make sure I drink 8 a day(approx 2 gallons). Do you have pictures? I am guessing you are about 12wks out now, am I right? Do you have suits(1 and 2 piece) and shoes? Those are some things you need to look into- practice posing...ect. My first show I did everythign last minute and it was very stressful!

[milgurl]

WB- Bump! You are completely right...MG since you are cutting for a show you shouldn't be eating enough cals to get your legs bigger- trust us. Heavy weights low reps if you wnat to lean out. :) The ice cream idea is a great oen too- I like that. Ratios are protein/carbs/fats eaten per day.....diet is a very important part of the process. There are a few websites that you can actually put in what you eat for the day and it will give you your ratios....I'm not sure of the name though..fit something. I know MsJewels uses it...

Oats is just oatmeal and yams- you can buy them in the plastic pre-made so you only have to microwave them for 7 mins. Or just stick them in the oven...I'm new to the whole yams thing. I swore up and down I hated them and then I was forced to try them and actually enjoyed them plain. Some ppl put cinnamon on theirs, but I would rather eat it plain. AT least it is diet, BUT still it's a no no. :( Sorry....2 gallons to 1.5 gallosn right now is a good target...close to your show you have to make sure you are getting in 2 gallons. I just put those liter water bottles and make sure I drink 8 a day(approx 2 gallons). Do you have pictures? I am guessing you are about 12wks out now, am I right? Do you have suits(1 and 2 piece) and shoes? Those are some things you need to look into- practice posing...ect. My first show I did everythign last minute and it was very stressful!

So what would be a good plan for heavy weights/ low reps for leanness...i'm going to try to figure out what my ratios are so i can be right on track...I'm going to take some pictures later today and then I'll post them..uh oh...i'm scared.

thanks for all the help

[milgurl]

went to spinning this morning...yes...great class...going to eat some breakfast...

so here is a dumb question...how do you add pages to these threads...sorry new here

[sillyvent]

they will just add as people keep posting....no worries. heavy sets- 2-4 sets 8-10 reps....larger muscles-4-5 exercises smallers muscles 3-4 exercises...can you post your leg routine for me when you post those pics. thanks

[milgurl]

they will just add as people keep posting....no worries. heavy sets- 2-4 sets 8-10 reps....larger muscles-4-5 exercises smallers muscles 3-4 exercises...can you post your leg routine for me when you post those pics. thanks

before I started doing the high reps low weights this is what I was doing:

squats on smith machine-5/8-10 1st set warm up
20/10 30/10 40/10 50/8 60/8

smith reverse lunge- 3/8-10
20/10 30/8 40/8

seated hamstring curl-3/8-10
35/10 40/10 55/10

thanks for your help...

[milgurl]

Legs-
same leg lunges
17.5/12 17.5/10 17.5/10 17.5/10

reverse lunges on smith machine
50/12 50/10 50/10 50/10

SLDL
50/12 50/10 50/10 50/10

leg curls
20/15 20/15 20/15

leg extension
20/15 20/15 20/15

ball squats 5/10-12

[milgurl]

am cardio HIIT for 20 min...running for 20 min

[Krissypoo]

You can do HIIT the day after legs? Wow...

You might want to up the intensity of your leg workout. You shouldn't be able to do HIIT the morning after legs.

[milgurl]

You can do HIIT the day after legs? Wow...

You might want to up the intensity of your leg workout. You shouldn't be able to do HIIT the morning after legs.


I probably shouldn't have done HIIT....trust me I'm hurtin now, but I'm going to California this week so I'm making sure my legs are ready for shorts..plus I ate ice cream last night...

what do you do for your legs routine?

[Krissypoo]

Sorry to hear that! We live and we learn, right? Don't worry about the ice cream. You can't undo what you ate. Just eat clean today and don't stress about it. :)

When I wasn't doing my current routine, legs looked like this:

Squat 4x6
Romanian DL 4x6
Lunge 4x6
Leg curl 4x6
Calf raise 3x10

Some days I'd switch the lunge for step ups, regular squats for box squats. I went as heavy as I could go and as close to parallel as possible on squats.

[Logue]

For yams, you can also buy them fresh and wash them and poke them with a knife or fork then microwave them for like 5 minutes or so and eat them like a baked potato...or I've also tried peeling the skin off of them and cutting them into small wedges, boiling them for 10 minutes, or until soft, and then mashing them with cinnamon and splenda like mashed potatoes. They're pretty good this way too!

[sillyvent]

Logue is right on the yams- I started buying them and just poking them and microwaving them for 7-10 mins. They are pretty tasty plain...I swear! They tricked me prepackaging them- more expensive, but it's the same man!

Okay let me start by staying only do legs once a week- legs take approx. 5-7 days to recover after a workout. So working them twice will just keep you puffy(you said you are gettin ready for shorts right). Many people think working your legs right before a show is a good idea- BAD idea!!! This will take away from your defintion.

Your leg routine...okay- you need to work each muscle. Hammies, tush(haha- I know I'm a nerd), quads, & calves. Stiff legged deadlifts are awesome for your hammies as well as leg curls. For sure get some squats in there, lunges are great, and of coure leg extensions. Calf exercises- you can do the standing, seated, on the leg press, donkey...ect. I also like using the leg press- you can do variations- wide legged, close legged, medium...ect. Working different areas of your inner legs. You can rotate box suqats and regular squats. I am trying to give you some options here- steps up lunges(thats what I do). Obviously don't do everything, but give your legs a complete workout!! :) Hope that helps ya girl.

[milgurl]

Logue is right on the yams- I started buying them and just poking them and microwaving them for 7-10 mins. They are pretty tasty plain...I swear! They tricked me prepackaging them- more expensive, but it's the same man!

Okay let me start by staying only do legs once a week- legs take approx. 5-7 days to recover after a workout. So working them twice will just keep you puffy(you said you are gettin ready for shorts right). Many people think working your legs right before a show is a good idea- BAD idea!!! This will take away from your defintion.

Your leg routine...okay- you need to work each muscle. Hammies, tush(haha- I know I'm a nerd), quads, & calves. Stiff legged deadlifts are awesome for your hammies as well as leg curls. For sure get some squats in there, lunges are great, and of coure leg extensions. Calf exercises- you can do the standing, seated, on the leg press, donkey...ect. I also like using the leg press- you can do variations- wide legged, close legged, medium...ect. Working different areas of your inner legs. You can rotate box suqats and regular squats. I am trying to give you some options here- steps up lunges(thats what I do). Obviously don't do everything, but give your legs a complete workout!! :) Hope that helps ya girl.

I know I forgot about the pictures, but I'm taking them tonight so I'll post them ASAP. I got some yams so I am going to try them out, and once I post the pictures I want some feedback on what else I can do to improve. Thanks a lot all of you.

[milgurl]

back: assisted pull ups 3/10

wide grip pulldown- 3/15

low row-drop set

bi's: 7-14-21s 3/15

bicep hold with cables 3/10

chest- cables and machine 3/15

taking pictures as soon as my roommate comes home..

[milgurl]

ok here it is...ugh I just got really frustrated after looking at these pictures...and I thought I was making progress...damn it..

its not letting me upload the pictures..i'll have to do it when i get back from school

ok i tried to upload the pictures, but it just isn't working..can somebody help me out in what I'm doing wrong...thanks

[milgurl]

great spinning class..i'm going to try to upload the pictures again

[sillyvent]

M- Good pics :) You have a great base to work with. Very strong and muscualr shape!! You gotta listen on the lifting tips though....I'm noticing one day you did 3 back exercises, 1 for bis and 1 chest. This is not going to get you the progress you want.

[milgurl]

M- Good pics :) You have a great base to work with. Very strong and muscualr shape!! You gotta listen on the lifting tips though....I'm noticing one day you did 3 back exercises, 1 for bis and 1 chest. This is not going to get you the progress you want.

SV- Thanks...what would you suggest for my lifting routine...thanks for the help

[milgurl]

bk- 6 egg whites 1/2 c. oats w/ tbsp honey
snack- 3oz salmon w/ whole wheat bread
lunch- romaine salad w/ broccoli, cucumbers, tuna
snack- protein shake

ok day at work...a little stressful with rude customer phone calls, but no cravings for chocolate...sweetness...getting ready to go to California for a nice little vacation...beautiful day outside so I'm going to go home and run..i'll post the rest of my meals when i get home...hope everyone is having a great day.

[sillyvent]

If oyu do a 5 day split:
mon-legs including calves
tues-back
wed-bis and tris
thurs-chest
fri-shoulders and abs
Cardio follows lifting on cardio days.
I can give you an example of a week of mine exercise wise. (Lighter weights-once a month-2-4 sets 12-15 reps)
HEAVY: Legs- wide legged squats-3x8, sldl's 3x9, weighted step up lunges 2x10, leg curls 3x10, leg extension 2x10, close legged leg press 3x8, seated calf raises, and calf raises on leg press.
Back: deadlifts 3x10, wide pull ups 4x8, one armed rows 3x9
Chest: cable cross overs 4x9, bench press 4x8, flyes 4x8
Shoulders: Military press 3x8, arnold db press 4x10, side lateral raises 3x9
Tris: Skull crushes 3x8, reverse pressdowns 4x10, weighted bench dips3x9
Bis: double cable curls 3x8, curls w/ ez bar 3x9, concentration curls 3x10
Abs: decline crunches 3x8, leg raises 4x10, exercise ball weighted crunches 4x10, cross body crunches 3x9
This is an example of what I would in a week.
Click on the 1,000 articles and then go to exercise and you can search tons of different exercises on this site based on the muscle group you are working. It will give you a ton of new exercises....I rotate my exercises weekly- change them up so you aren't doing the same thing every week.

[milgurl]

SV- thanks so much for the outline...that looks like a great plan and I'm going to have to incorporate that...i'm going to cali for a few days to visit my friend who got hurt in the war so I hope I stay as motivated as I am now...hopefully I'll get a chance to check in on everyone otherwise i will talk to you all on tuesday..have a great weekend

[milgurl]

20 min HIIT and did some upper body light lifting because I will be doing pilates during my lunch hour

pushups 3/10
abs 3 exercises 3/10

breakfast: 6 egg whites w/ a heck of a lot cayenne pepper...wow that was hot and 1/2 c. oats w/ tsp honey..yum yum

[imperfectly_lou]

Hi there :)

12 weeks is NOT much time... I'm not trying to worry you, but I think you really need to get some more structure into your diet and workouts asap otherwise you are going to run into difficulties. I think it would be worthwhile for you to hire someone to work out your training and diet for you. A friend of mine, NPC competitor Alissa Carpio is training several of my other friends for comp at the moment. MsFit (who is mod on this site) also trains for comp.

You should also be looking to eliminate cheat meals at this stage.

[sillyvent]

Oh crap you are going to compete in 12 wks aren't you? Sorry so many journals and ladies I get confessed. Lous right you need to change a lot of things now in order to be were you need to be in 12weeks. Getting your bf tested, having a strict diet, your training, cardio ect...

[sillyvent]

Hey come back to us girl....don't you chicken out on us now!!! I have faith in you and I don't want you to give up on your goals!!! COME BACK TO US!!

[milgurl]

Hey sorry I went to visit my friend in California this past weekend and I didn't get a chance to check my email or anything....diet sucked the past couple days, but I'm back on track again. I went to spinning this morning and what a killer workout I had, it felt great....i'll keep in touch...its nice to know you ladies really care..thank you!!!

[sillyvent]

Phew.......:) Haha

[milgurl]

Phew.......:) Haha

LOL...So with what you were saying before...strict diet and training...so my diet pretty much is 6 egg whites & 1/2 c. oats w/ honey...snack- salmon packet & 1/2 c. oats w/ honey and broccoli...lunch-tuna packet w/ broccoli..snack-protein shake..dinner- fish or tuna w/ broccoli..bedtime snack, protein shake...

does this look strict enough or do I need to add something else...

[sillyvent]

honestly I need these stats: weight and bodyfat. Depending on your bodyfat it may change your carb intake for the figure show in 12 wks. ratios count too and when you are working out compared to eating.....make sense?! Do you know what your ratios are protein/carbs/fats??? I am at 50/30/20.

[kkapp]

Hey Milgurl,
I think I read in a post somewhere that you were from Wisconsin. Is this true or am I mistaken? If so what part are you from?

[milgurl]

Hey Milgurl,
I think I read in a post somewhere that you were from Wisconsin. Is this true or am I mistaken? If so what part are you from?

Yeah I am from Madison, WI...where are you from

[milgurl]

honestly I need these stats: weight and bodyfat. Depending on your bodyfat it may change your carb intake for the figure show in 12 wks. ratios count too and when you are working out compared to eating.....make sense?! Do you know what your ratios are protein/carbs/fats??? I am at 50/30/20.

My weight is 150 and I'm going to guess about 28% body fat. My ratios for today were 56 protein 27 carbs and 17 fat...obviously thats not a great defined ratio, I must not be eating the right things.

[sillyvent]

ratios are not terrible- cals should be approx 2100 daily. You need to get your bf tested-guessing can make you WAY off.....trust me. I thought I was 12% and I was like 15.2%!!!! If you really are 28% bf... no more cheats, gotta get your diet right, cardio, lifting....ect. In 16wks I went from 17% to 13% bf....depends on your body, but it will take some major time to get you down. You should start cutting and then choose a show based on where you are and when you feel ready. 28% means at least 15% of bf to lose....that will take time, 12 wks is pretty close. Does that sound resonable to you???

[milgurl]

SV- yeah that does sound reasonable to me...i'm going to check my email at work tomorrow and see if your friend wrote back to me...i'll let you know...thanks again...

[kkapp]

Hi Milgurl,
I am from Milwaukee. Too bad were not closer. I am always on the lookout for a workout buddy. And right now, there isn't anyone at the gym I would consider working out with.

[milgurl]

Hi Milgurl,
I am from Milwaukee. Too bad were not closer. I am always on the lookout for a workout buddy. And right now, there isn't anyone at the gym I would consider working out with.

Wow Milwaukee. Thats not far at all. What gym do you go to?

[milgurl]

bk fast- 6 egg whites w/ 1/2 c. oats w/ honey
snack-protein shake
1200-45 min. pilates
lunch-broccoli w/ molly mcbutter
3:15- intense leg workout
4:45-spaghetti..ugh gross



Well I did okay on my diet until I got home and didn't have any energy to make any dinner so I ended up eating spaghetti which gave me the worse stomach ache ever. And then my boyfriend wanted some ice cream so we went to DQ and I had a little bit, but I still had my stomach ache. We get home and watch the movie The Passion of the Christ and didn't get to sleep until 1:00am and then attempting to get up to run in the morning. Yeah right. Ugh that just makes me so mad at myself. Oh well new day a head of me and I'm going to do it right.

[kkapp]

milgurl,
We have like 4 Bally Total fitness gyms in Milwuakee. I usually go to one of them. I have been a member for years.

[milgurl]

All in all I had a good weekend. I went up north and spent time with my family and babysat my niece all weekend so that was nice. My cousin and I were planning on running 8 miles this morning, but at 0700 it was only about 30 degrees outside and the wind was something fierce so we ended up only running 5 miles, but I still had fun. I'm getting a new training, nutrition and cardio plan tomorrow so I am pumped for that and can't wait to get that. I just got done spring cleaning with my roommates and now I think I am going to do Taebo.

[milgurl]

A little mad at myself this morning because I didn't do Taebo last night and then this morning I tried to wake up and I couldn't get up to do my morning run. Ugh. Anyways I can't wait to get my training plan today so I can start over. I hope I have a better day.

[sillyvent]

It will all come in due time! :D

[milgurl]

It will all come in due time! :D

Thanks Dawn. You really help keep me motivated a lot. I got a hold of Jason and I should be getting my plan and stuff by the end of today. Thanks a lot for recommending him to me. I'll let you know what he says.

[milgurl]

Didn't get a chance to workout so I did a fat blasting Taebo tape. What an ass kickin workout. Then I ate a krispy kreme donut. Damn. Oh well then my roommate and I ran to the grocery store to get some food and when we came outside it was pouring out so we called a friend to pick us up. Oh well at least we ran to the store. Its only about 2 miles but hey its something. I got my new plan today so I'm excited to start that. Brand new start tomorrow.

[milgurl]

Got up this morning and had my morning run which makes my day start out just great and then had 7 egg whites and 1/2 c. oats w/ honey.

Will post pm workout later. chest/shoulders/tris

[milgurl]

Great workout.

Chest-
3/10 DB incline bench press
3/30 mountain climbers
3/10 pushups
3/10 incline flies
4/15 cable crossovers pushouts
4/10 DB pull-overs

Now I get to study for my statistics final and it at 6pm. I hope I do ok. My diet was good today so I'm happy about that and I don't have to stress about that.

[sillyvent]

nice w/o mel! :D

[milgurl]

Thanks Dawn. It was a great workout. Jason's ideas are friggen awesome.

AM Cardio: 45 min of vigerous spinning..I think I was about the throw up afterwards...but now I feel good.

I got home from taking my Statistics final exam and my boyfriend suprised me by putting a single rose on my door knob and then I opened my door to find a trail of rose petals to my bed and then a dozen roses on my pillow. Just like the movies. I was about to cry and then my boyfriend walked in behind me and I was totally speechless. So I already know I'm going to have a good day. Here is a picture of me and my boyfriend.

[sillyvent]

Mel - You 2 are Cuties.....hee hee I had to laugh though. He is totally wasted in that picture! haha Really what a guy though.....once in awhile to get something that great and special is so awesome!!! I love him already- keep this one around!!

[milgurl]

Mel - You 2 are Cuties.....hee hee I had to laugh though. He is totally wasted in that picture! haha Really what a guy though.....once in awhile to get something that great and special is so awesome!!! I love him already- keep this one around!!

Thanks Dawn. That picture was takin in California and I was looking through all the other pictures and he looks the most sober in that one. HAHAHA. He's a great guy and we've been friends since our junior year in high school so its perfect right now. He actually wanted to make a road trip to Ohio sometime because some of his Navy buddies live there and right away I thought..hey Dawn lives there...sweet...i'll let you know if we ever plan on making a trip!

[sillyvent]

Oh for sure let me know- me and Jay are here and we can show you guys around and bust your ass in the gym! haha ;)

[milgurl]

Oh for sure let me know- me and Jay are here and we can show you guys around and bust your ass in the gym! haha ;)


Sweet I'll let you know!

[milgurl]

Great shoulder workout

3/10 alternating one-arm arnold press
3/10 lateral raises
3/10 1/4 lateral w/ upright row
3/15 inverted lateral
3/15 pronated front raise
3/15 bent over rear lateral raise
3/10 up in backs

30 min cardio

I stuck to my diet really well today and didn't cheat at all. I was really tired and hungry when I got home and I didn't feel like cooking so my boyfriend took me to the OutBack Steak House and I had grilled salmon and broccoli...yum yum so I was still able to stick to my diet.

[sillyvent]

Make sure when you go out to eat now that you ask for no butter on your veggies and make sure you know what is on your meats. I usually say plain with a lemon on the side or lemon pepper only. I usually make them think I am allergic to butter b/c sometimes they just sa yea we can do not butter- shh don't tell!! haha :) Nice w/o!

[milgurl]

Make sure when you go out to eat now that you ask for no butter on your veggies and make sure you know what is on your meats. I usually say plain with a lemon on the side or lemon pepper only. I usually make them think I am allergic to butter b/c sometimes they just sa yea we can do not butter- shh don't tell!! haha :) Nice w/o!


Thanks for the tip. They had some sauce on the salmon, but I asked for it on the side. And yeah I could tell that they put butter on the veggies.

[milgurl]

I was so tired when I went to the gym, but then I started listening to music and got enough energy to workout. I had legs today so it was a rough workout.

Legs-
3/10 leg extensions A1
3/10 leg cur3ls A2
3/15 weighted stationary lunges
3/15 butt to ankle squats C1
3/15 lateral skip squats C2
4/10 straight leg barbell deadlifts
3/15 diagonal walking lunges

Attemped to do some cardio afterward but could barely walk. Came home and made some tacos with my bf. Tomorrow am cardio and running with my cousin after work.

[milgurl]

Worked back and arms today. Hurt my ankle somehow so I couldn't really do cardio, but I'm taking it easy and icing my foot tonight. My boyfriend came down so we are going to watch movies and relax. I'll post tomorrow.

[milgurl]

I was able to wake up this morning and do 10-40yd sprints. My foot is acting up, but hopefully it gets better within a couple days. I probably shouldn't be running on it, but I"m icing it and wrapping it when I am at home. NO cheat days or meals or anything until Oct. If I want something, I'll just have it, but in moderation. Time to get serious.

[sillyvent]

Hey Take Care Of Your Foot....if You Think You Shouldn't Be Running You Probally Should't Ouch! Have You Done Any Measurements? Are Oyuplanning On Progression Pics Every Few Weeks? :)

[milgurl]

Hey Dawn. I am going to get my bf tested at the end of may to see if there are any changes. I know I shouldn't be running on my foot so I'm going to have to cut back on my running and up the elliptical trainer time. I am running a 1/2 marathon with my cousin May 14th so I should be careful. After I get my bf tested I am going to take pictures and do the progression pictures every couple weeks to keep myself motivated. Good LUck in your show!

[milgurl]

AM Cardio-45 min vigorous spinning

PM Workout-Shoulders
4/10 A1-military presses on smith machine
4/20 A2 1/4 45degree front raise
3/10 inverted lat raise
3/20 C1 lying rear delt pulses
3/20 C2 DB shrugs
3/10 seated rear delt rope pulls
3/10 full range lat raise

[milgurl]

5/05/05 workout-

legs-
3/10 A1 Romanian deadlift
3/10 A2 leg curls
3/15 A3 walking lunges
4/20 wide stance hack squats
3/15 stationary step-ups
3/15 leg extensions
3/10 pump lunge

took a walk with my boyfriend because it was so nice out. I need to be more strict on my diet. I am not competiting in the July show so I am acting like I have all the time in the world to cut my body fat, when I actually don't. I need help!! Aaaaaaaaaaahhhhhhhhhh

[sillyvent]

Oh no you don't!!!! No giving up on us! I cannot even believe I am about to type this b/c my mom always says it, but patience is a virtue! It is hard to not cheat at times with people drinking and wanting to go out to eat....try to make it a lifestyle change for yourself. Some people can drop bf faster than others....it took me from dec 12th - may 6th to drop from 17% to 11%. That's only 6%, but it took awhile for me and I had to bust my ass doing cardio(:() so I did lose some hard earned muscle as well. Trust me, all the hard work is worth it when you get up on stage!!! :)

[milgurl]

Dawn. See you are such a motivator. I guess sometimes I feel that I'm not accounted for because only a couple people ever respond to my journals. They aren't interesting or exciting at all so I don't blame anyone, but its nice to see a post from you or someone else.

I know patience is a virtue, and i'm getting there. I guess I was a little burnt out from work, school and trying to train for everything. So now I'm taking the summer off with school and that should help keep me focused. I didn't get home from work until 8:15 tonight. Thats 3 hours more than I usually work. Ugh. What a drag being so behind with everything. Anyways I'll be posting some pictures at the end of the month so we'll see.

How much cardio did you do. I try to get at least 20min every morning and try to get 20 after lifting, but sometimes I'm just too busy. I need to blast my stomach fat and then i won't be so frusterated. UGGGGGHHHH.

Thanks for the support Dawn. You ROCK!

[milgurl]

45 min of vigerous spinning

will post shoulders workout later

[sillyvent]

MG- You don't have to do cardio every day. You will kill yourself if you do that, plsu you NEED a day to recover and rest. 4/5 short am sessions- hiit and interval and maybe 2/3 pm sessions. Trust me a lot of people don't write in the journals- they just lurk. I do that a lot. I read but I don't respond...doesn't mean you haven't affected me or motivated me.... Trust me, you probably are more of a motivator yourself than you think.
I understand about work....take all those frustrations out at the gym....and leave them there! You are in school, working, and training....that's a lot on your plate girl. Pace yourself...if you only have time for 2 cardio sessions a week do them, but do them right. Don't half a** it. Keeping to your diet will insure that you get to where you want to be. I understand you wanting to blast that tummy fat...but remember you cannot chose where the fat comes off. I lost basically my whole chest and still had a little tummy. If you give yourself the time you need to get your bf down and don't give up there is no reason you cannot get on stage at 11% bf. Don't give yourself the option of thinking I can't......just do it.

[milgurl]

Thank you so much Dawn. A little guidance and a push is what i need sometimes. I know I have a lot on my plate and sometimes I just forget about that and get frustrated, but I need to slow down a little before I burn out. My bf is leaving tomorrow for Cali for a month or so until he gets dishcarged, so I'm going to be whooping my ass to make the time go by faster. My new motto is patience is a virtue and God can help conquer anything.

[sillyvent]

Oh I like that one...god CAN help conquer anything!! Another thing I do when I get frustrated is pray....not to get all religious on you-I go to church every week, but sometimes I just don't even think to pray outside of church. Sometimes just praying to the BIG MAN makes me feel sooooo much better. It's like having someone listen to you and not judge you! ;)

[mizone]

Hey - Just wanted to stop in and say hi! Have been reading your journal and thought I should post and wish you luck for the half marathon! And listen to SV - GREAT advice!!! Keep up the good work and I look foward to seeing some progression pics!

[milgurl]

SV- I know what you mean about praying. It does help, but I feel that I am always busy busy busy..and not to get all religious on you, but do you know busy stands for? Any guess? Well my mom who is way religious told me that it stands for being under satans yoke. I can feel right now that Satan is hammering down on me and that is why its hard to stay focused to, but I need to start praying when I get mad or frustrated instead of eating.

MZ-Thanks! I'll let you guys know how I do tomorrow. My cousin and i want to do it in 2 hours so it'll be around a 9 min mile which isn't bad, I just hope the weather is good. You both have a wonderful day!

[milgurl]

Today I ran a 1/2 marathon with my cousin. The weather was pretty crappy. 47 degrees, cloudy, and light drizzle. Felt good starting out. I think I started way too fast because I started getting tired right away. So then it starts to rain and so I prayed that the ran would clear up and it did. YEAH! I was so excited. My cousin and I were staying at the same pace which helped both of us a lot. By mile 8 my body started to hurt. Knees, hip flexers, ankles, calves, feet, back..you name it, it started hurting. I needed the strength and endurance to continue, which of course I prayed and God gave it to me. It was awesome. My cousin and I finished 13.1 miles in 2 1/2 hours. WE were shooting for 2:15, but the course had a ton of hills which kicked my butt. I was just happy to cross the finish line and get my medal. I scarfed down a bagel and some oranges which helped get some energy back. Then I walked back to my house and took a nice long nap. It felt great.

[milgurl]

Well I woke up this morning to do my morning cardio and could barely walk so I decided it was time to go to the doctor. I got checked out and the doc told me that I have tendinitis in my foot and that I can't run for 2 weeks and I have to go to a foot specialist this week. Ugggghhhhh that sucks big time. Plus to top it off I can't do lunges or legs for a week. WHYYYYYYYYYYYYYY!

[sillyvent]

CRAP! Take care of that.....stick to your diet and it won't put you back so badly. I hope you feel better!

[MsJewels]

Sorry to hear that! Hope it heals up quick, and bump Dawn - Stick to your diet and you'll still be making progress towards your goals. :)

[milgurl]

SV and MJ thanks for the support. I called for an appt for the podiatrist and they can't get me in until June 7th I know its only 3 weeks away, but that just sucks.

Hey is there any leg workouts that you can do that do not put too much pressure on your foot?

[milgurl]

am cardio- 25min on treadclimber & 15 minutes of abs

got up this morning and I was a little stiff, but then I put my shoes on and started to walk on my foot. Felt really good actually. THANK GOD! My mom and everyone has been praying for my foot to heal and I can tell its starting to heal. Hey if my sister can heal completely from a fractured tail bone, then I can heal from tendinitis in my foot. AMEN to that.

[milgurl]

Great back and abs workout

back:
4/15 Wide-grip pulldown
4/15 B1- 2 handed squated rows
4/6 B2 Hvy one arm DB row
3/15 reverse-grip pulldown
3/15 DB high pulls

abs:
3/25
hip raise
oblique crunch
basic crunch

10 min on stair climber
30 min on treadclimber

[milgurl]

Sticking to my diet really well today.

bk-1/2 c. oats w/ tbsp honey

snack-6 egg whites

45 min of intesnse pilates

lunch- 3 oz chix brst w/ 1 c. steamed broccoli

will post arm workout later this evening

[mizone]

Hey Milgul,

I can fully understand what you are going through with your feet. I get severe shin splints and the other week it hurt to walk, I wanted to go to the podiatrist that day! Luckily I could get in the next week. For me when I can't run its really frustrating and depressing :( Just try and hang in there and do what you can and concentrate on diet and upper body! I can't do any leg workout for a few weeks, probably at least a month! Not because of my legs but another issue, check out my journal and you'll see why. So we're pretty much going through the same stuff. I feel ok about it now, so hang in there and you'll get through it!!!!

[milgurl]

MZ thanks for the support. I am trying to focus more on my arms and this is making me want to stick to my diet a lot more and not cheat at all.

PM Workout - arms

4/15 A1 tricep pushdown w/ flat bar
4/10 A2 assisted bar dips
4/10 overhead cable extensions
3/10 C1 straight bar skull crushers
3/10 C2 straight bar curls
3/10 alternating supinated curls
3/10 lying ez-bar curls on seated row machine
20 min on EFX

[milgurl]

Good day. Stuck to my diet really good today.

Legs-
3/10 hack squats
3/10 leg extensions
3/15 one-legged leg curl
3/15 walking lunges

20 min abs
ab machine
leg lifts
crunches w/ medicine ball

[milgurl]

am cardio- 30 min on treadclimber last 5 mins HIIT

really buys today so trying to stick to my diet really good.

will post pm workout later this evening

[milgurl]

I went running with a co-worker during lunch and my foot didn't hurt at all. YEAH!!! I'm so excited. I'm going to start short distances, but at least I can run again. Plus what a beautiful day it is. Had some delicious cake for someone's 40th birthday so i am hoping to stick to my diet the rest of the day. Will post shoulders workout later. Hope everyone is having a fabulous day.

[sillyvent]

Cake :D ....so I am assuming today was your cheat meal for the week- good decision. Glad to hear your foot is feeling better!

Looking at your ab workout- are you doing those exercises w/ reps and sets?

[milgurl]

SV- Yeah today was my cheat meal so this weekend i'm going to be good..(hopefully). I do 3 sets of 20 reps depending on if I'm at muscle failure...by the time i'm on the last rep of 3 sets of 20 i can barely move so its a great but not so great feeling

pm workout- shoulders

4/15 lateral raise
50 crunches
4/15,12,10,10 smith machine overhead press
50 oblique crunches 25 on each side
3/15 inverted lateral
50 leg raises
3/10 front raise
50 oblique twists with stick over shoulders
3/10 upright row push outs
50 crunches w/ legs on bench
5/20,15,10,10,10 barbell shrugs
50 in and outs

whoo felt that ab and shoulders workout..could barely lift my arms..went back to work for a couple hours to try to catch up and i didn't have any cake..yay!

[milgurl]

am cardio- 45 min vigerous spinning. going to run at lunch with a co-worker and will post pm workout later

[milgurl]

Ugh what a day. Stressful day at work, but I had a good workout.

Back-
6/6 wide-grip chins (manual spot)'
3/15 wide-grip seated row w/ straight bar
4/10 seated one arm cable row
4/10 bent over reverse-grip rows w/barbell
3/15 hyperextensions
3/10 dumbbell deadlift

so i get home make my dinner and bitch to my roommate about cleaning the place up. I've cleaned the kitchen the past week and have loaded and unloaded the dishwasher whether they are my dishes or not. So after arguing I pour a glass of water and go into my room. I took in some deep breaths and decided to post my workout, oh but that didn't happen. A couple minutes later I knock my glass of water over ON MY LAPTOP! Oh just perfect. What else could go wrong. Sure thing, the damn thing shuts off and basically its fried. So I took it apart and let it dry all night and hopefully it works today. That sucked totally. Well hope I have a better day today.

[sillyvent]

Hey girl. I hope your lab top is okay. I do feel your pain with cleaning....saturday I spent 6 hours cleaning every room but my own room....leave a note to keep the place clean sicne I just spent 6 hours cleaning and wake up sunday morning to the kitchen looking like a tornado hit it! :( Really gets frustrating...but at least you are talking to your roomie about it. Not saying anything is WORSE....it will only get worse if you don't say anything......I hope you are feeling better today!

[milgurl]

Thanks SV. My lap top does work again..thank god. and I come home from a weekend at my parents house and the apt. looks like ****..whatever i can't keep doing this, but she moves out in a few months so thats why she's being more lazy than before. Things will get better though. Just found out that my dad is getting deployed overseas with the Army Guard and he leaves in 3 weeks. That totally sucks. I am going to stay really focused on my workouts and stuff to keep my mind occupied. Hope everything is going well with everyone else. Will post arm workout later this evening.

[sillyvent]

haha Man I feel like we have the same roomie problem. Well at least yours pays rent right? haha Mine always give me their money near the 5th- I want to scream!!! I even post it on the board 1 week b4 rent is due so I get it on time....but I never do!!! haha Just think, well at least she isn't as bad as Dawn's roomies haha! They are dirty too! ugh! Living with someone can really ruin friendships....I hope you guys don't end up hating each other!!

Sorry to hear your dads being deployed overseas!!! I bet you are stressed, b/f is gone, dads leaving and your roomie is a dirty piggie. We are here for ya girl....rant and vent all you need. Use your stress to fuel your workouts....since I know they are intense!

[milgurl]

HA HA. Wow Dawn that does suck. Here's an even better one. Not only is she a piggie, but her boyfriend has been basically living there and he sleeps during the day so the heat is on even when its hot out...they leave all the lights on and me and my other roommate are always telling them to keep the lights off. We got our electric bill..holy crap. $298 for a fricken month and here's the burner...he didn't even pitch in to help pay for it either..plus they are always doing laundry so its almost an inconvenience to do my laundry at my own fricken apartment. Wooh that felt good to bitch.

Great workout last night-ARMS
4/10 A1 ez-bar triceps push down
4/10 A2 bar dips
4/15 ez-bar overhead cable extensions
3/10 C1 one arm DB kickbacks
3/10 C2 one arm DB bicep curls
3/10 straight bar curls
3/10 incline DB supinated bicep curls
3/10 DB hammer curls
3/100 abdominal seated stick turn

10 min running outside and 8 40 yd sprints...what a beautiful day it was yesterday.

[milgurl]

Back-
4/12 assisted chin ups
4x15/12/10/6 sumo stance rack pulls
3/10 sternum pulldown
3/10 D1 DB shrugs
3/10 D2 DB alternating upright rows
3/15 one arm DB row

30 min cardio- run 6.0 2 minutes walk 3.5 for a min...felt great

[sillyvent]

298 electric bill- holy *&@^%@&!!! Beat his little a$$! haha

[milgurl]

HAHA yeah no kidding...beat his a&& is right...hey I like your quotes in your signature they are totally true.



298 electric bill- holy *&@^%@&!!! Beat his little a$$! haha

[milgurl]

What a crazy couple weeks. I've been in and out of town for mobilzation briefings so its been really hard to post on the computer. I did however take some pictures today, which I will post as soon as my roommate sends them to me. I'm going to post my first pictures of when I started and my pictures I took today. If any one has any tips on how to improve, please let me know. Look forward to the good and bad feedback.

[milgurl]

here are my pictures first from 4/12/05 and then today 06/16/05. I'm doing a fitness show in October so I pretty much need to lose body fat and tone up. Any suggesstions ladies?

[milgurl]

Did my workout this morning because my sister is coming down tonight.

Legs-
4/15 leg curls A1
4/15 walking lunges A2
3/15 leg extensions
3/15 close stance leg press
3/10 stationary step ups A1
3/20 lateral skip squats

going to go for a run with my sister when she gets here tonight