"Desperately Seeking Muscle Part II"

[Risat]

So what have I been doing lately. I took a little time off weightlifting, indulged in some running (yea!) and some eating (yea! yea!), but now its time to buckle down and get to training for the WTF World Challenge 4 weeks from now....So its back to working twoards my bench press goals, obstacle course goals, box jump goals, you name it! Cleaning up the diet is always a bit of a challenge for me, I like bread, but that is not on the plan...so its back to clean eating and organized workouts. I keep learning new things following a competition. I have always considered myself pretty strong, but after this competition and last nigths workout I wanted to cry like a baby....I have had no problem running, in fact I am as strong as I ever was and even increased some of my speed, but then I lifted....well here are the results (I have some work to do)

*A1. Bench Press 3x (20/22/14)x65 (nowhere near I want to be)
A2. Barbell Row 4x50x20 (back muscles were really tight)
B1. Military Press 5x45x15
B2. Wide Grip Upright Rows 4x40x20
*C1. Close Grip Bench 3x(18/23/15)x65
C2. Barbell Curls 2x30x15 (now this was not a problem, will try 40lbs next time)

I do realize that this is due to the contest, but it is still mentall hard to know that onkly two weeks ago I could lift the same weights many more reps. Now my intervals were great -

10 min warm-up at 6.0
1x8.0 (30 sec) 1x6.0 (45 sec)
1x8.5; same rest interval
1x9.0; same
2x9.5; same
3x10.0 (45 sec);same
2x10.5 (45 sec); same
2x11.0 (45 sec); same
cool down.....

I was able to push the faster intervals for a longer period (it take that long to get the treadmill up to speed). I bought a plyo box for the house, my backyrad is good size and to help with acclimation to Vegas weather I am going to take some of my workouts outside (now Vegas is a dry heat, lol...old joke)...last year the heat was miserable, I am hoping to be better prepared....

This morning I ran 5K on the treadmill (I have to get this done early and its not light enough or safe to run that early), ended up in the 24 minute range so I am happy with that...tonight is PLYO!!!

[BigStew]

Dont let the lack of Strength affect you. Your body is still depleted from the contest and you will improve each week up until the contest. Keep up the great job. Glad to hear the running is going well. Update me with bodyweight each time you post PLEASE

[Risat]

Body weight huh.....you've found my achilles heel. The scale and me are not friends (I tried to stay off when I was trying to gain). Ok...

Weight: 106.2
Update on plyo workout, well there was not much to it, Friday night was a bust....I won't go into detail, but did not make it to the gym so I improvised (thinking of buying my own box so I can just do this stuff at home)

Squat Jumps 5x20
Frog Leaps 5x20
Tuck jumps 5x20
Jump Rope/
Mountain Climbers 5x50
Too dark to run sprints outside
Ab workout

Sat/Sun are busy days (personally) Yesterday I did get to workout, my cardio was to be a hill run....I ran a 5k (arrived, late, was walking up to the start point when the said go - no warm-up), but manage to finish in a resepctable 20:2x (didn't look at the clock and it hasn't posted yet to the site), placed 2d for women, 1st Masters (it pays to be old), but did not stick around for the awards, my youngest had a diving meet and I was working it, so off I went. The meet went great - she was 1st in 1M & 3M (this was the state GA games), then the entire team went to a mexican restuarant for a late lunch (I had my tuna, lol), but I LOVE chips and salsa (stayed away from them).

PM Workout w/weigths and I am getting back on track!
Squats 3x5x115
Deadlifts 3x5x115
*A1. Walking Dumbbell Lunges 3x20x15(starting to feel some muscle failure)
*A2. Leg Extension 3x15x75 ( I love leg extensions)
Power Clean 3x10x65 ( will go up next time)
Lying Leg Curls 2x12x50

Sun will be even crazier, I have a three hour dive to take my youngest to dive camp for the week (yes all that gas for the car, but two other families are carpooling with me) and its Fathers Day (trying not to let the hubby feel neglected with all my training for my fitness goals) so after he comes back from his gig, the girls (and I) will be prepare a feast, then its time to hit the road....

Will update my workouts later (and my weight, aarrgghh)

[Risat]

Its got to be that I am depleted still.. My cardio endurance and leg strength are right on target, even my bi's/tri's and shoulder strength is improving...my bench press is another matter....will post update tomorrow...

[Risat]

Much to update on this week. I was a little upset yesterday, I am not near where I want to be for bench press, but I am impatient and would like to be inthe 40s now rather than at the last minute. Enough said about that, I will continue to nake it work....

Weight: 105.9 (what is up with that???) I am eating everything that is on the plan, a little hungry on the med carb day (of all things), not on the low or high carb days....and feeling really "tight"after a meal, very vascular. When I did the bb'ing comp, I gained water weight really quickly and just felt fluffy....worked into the tri-fitness spring comp, then two weeks later I did the figure/fitness comp...so I expected to put on a few more....this is what my crazy metabolism does to me.

Here was the past three days from my weight workout:


Squats 3x5x115
Deadlifts 3x5x115
*A1. Walking Dumbbell Lunges 3x20x15
*A2. Leg Extention 3x15x75
Power Clean 3x10x65
Lying Leg Curls 2x12x50

Cardio (AM) SS - stairclimber 45 (level 13) again no issues with cardio endurance or lower body strength

Now when its time for plyo metrics I always have to give myself a little peptalk, don't know why Iworry about this, once I get started I never have an issue...the only thing this time a co-worker that goes to my gym commented that I was just not "right" to workout the way I do...I thanks him for teh complement....

Box Jumps 4x30
****Squat Jumps 4x20 (w/medicine ball, this tough, tough, tough)
Frog Leaps 4x30
***Icky Shuffle Ladder Drill/Mountain Climbers 4x75 (ladder drills are fun!!!)
Box Drill 4x10
Suicides 4 sets

Cardio (AM) - HIITs (again, speedwork is going great)
10 min warm-up at 6.0
1x8.0 (30 sec) 1x6.0 (45 sec)
1x8.5; same rest interval
1x9.0; same
2x9.5; same
3x10.0 (45 sec);same
2x10.5 (45 sec); same
2x11.0 (45 sec); same
cool down.....

This was last night....where I wasn't too happy with this workout, just the bench press portion...really pushing it to get the numbers that I did last night anyway...I will continue to work.

*A1. Bench Press 3x65x25/22/26
A2. Barbell Row 4x45x12
B1. Military Press 5x45x10
B2. Wide Grip Upright Rows 4x45x15
*C1. Close Grip Bench 3x65x15/22/19
C2. Barbell Curls 2x30x12

That pretty much covers things, tonight is another plyo workout, ready for that, than tomorrow I work my routine, try to get that cleaned up for Vegas!

[Risat]

Weight: 105.8...nothing much ot say about that

Plyometric/sprint workout last night. Another success! Last go round I had been doing these workouts in the AM, and the same people saw me box jumping/squat jumping, etc....now I have to educate a whole new group on my intense workouts...the looks I get, lol....actually for all the folks that go to the gym, most just ift..they don't LIFT if you know what I mean. I really try to practice mindful exercising, where I focus all my energy on what I am doing, and these workouts are very cardio intense, I am loving them!

Box Jumps 3x40 (again I am amazed that I can do this...it is such a relief)
Squat Jumps 3x30x6lb (these I was struggling on the last 10 are a challenge)
Frog Leaps 3x40
Skier Hops Ladder Drill / Mountain Climbers 3x100 (ok now this is probably one reason I am routine challenged....these skier hops make me feel uncoordinated)
Box Drill 3x15 ( I change direction on these so I don't get too dizzy, lol)
Suicides 3 sets (these were tough last night...but my recovery time is short)

Tonight I work my routine, plan is to add more strenght moves, less dance....and I've found a better costume to war. The best things about Vegas is we do this routine on a cheer floor, so my handstand forward roll to the straddle press will go much better and be easier on my back, lol....

[MuscleMom]

Just a quik pop in to say hello! Looking busy in here!

[Risat]

Originally Posted by MuscleMom

Just a quik pop in to say hello! Looking busy in here!

Thanks for stipping in on me MM! Yes, so busy haven't taken the time to update things...working on that again now

Folks, between work, family and training for my next event, life has been a bit busy...Today I take care of the house before they call in the health dept. will enlist the entire family (or maybe I'll splurge and hire someone, lol, wishful thinking). Good workouts lately, some great and the cardio (running) is wonderful (wishing my bench could be the same)...time for a little food right now before I get going (still playing roadie for my muscian husband to get him to his gig)...more to follow!

[BigStew]

Great job with all the workouts. What is the weight at. Should be increasing with the increase of food. When is your next Upper body Weight workout?

[Risat]

Originally Posted by BigStew

Great job with all the workouts. What is the weight at. Should be increasing with the increase of food. When is your next Upper body Weight workout?

Thanks...I think you know what's been going on lately...

Weight: 106.8 and steady

Lower body workouts are rockin...most of the upper body workout is strong..bench press...well, new plan, AM workout in Thursday.

Tonight was plyo/sprints, again no energy issues (as in I've got enough of it to make it through). really working on speed/technique (yes there is a technique to this) for my box jumps

Box jumps 3x40
Squat jumps 3x30 (w/3kg ball) - these are really tough - did I say that already?
Frog jumps 3x40 (hehe doing this at night gets me an entire set of new looks)
skier hops/mountain climbers (ok the skier hops show that I am uncoordinated
Box drill and suicides - complete!

My legs are strong working on the bench press muscles...tomorrow is my rest day, only working my routine.

[Risat]

I've been challenged with posting lately...Starting on my final two weeks of contest prep. Changing the lifting to the AM and cardio in the PM (I can run in the heat a little bit more, it'll be hot in Vegas).

I have learned a lot and continue to learn more about myself and training. I set a new goal tonight. I want to be top 20 in both the Grace & Physique and Fitness Routines. What does this mean? Both of those categories are subjective and in a huge class with lots of great in-shape ladies I've got my work cut out for me, but if I'm going to go for it, why not go for it all?

So as it stands here is what I want to be able to do in two weeks...

Grace & Physique - Top 20 (out of 100+) and maybe even win my age group/height class

Fitness routine - Top 20 (out of at least 30) and maybe even win my age group/height class

Obstacle Course - clean run and keep my time close to spring (52:71) or better - I know I have it in me.

Fitness Skills
Bench Press - 38+
Shuttle Run - less than 35 sec.
Box Jumps - jump all 50 again and better my time (can't remember)

I want to win my age group in course and skills

I want to place in top 10 for course, skills, Dual Fitness, Dual Fitness (Optional - w/G&P score added in) and Tri Fitness.

So there I've stated it, now I need to make it happen. So once again, new week starts tomorrow.

[Risat]

Plyo day....(I have given myself a new nickname.....since I am thin I am a bean with shoulders, lol, but since I am mexican and jumping a lot I am now a mexican jumping bean..lol)

Box Jumps 5x20
*Squat Jumps 5x20 (see note below)
**Frog Leaps 5x20 (w/a diagonal)
Lateral 2 in 2 out Ladder Drill/Mountain Climbers 5x75

NOTE: someone moved the 6lb ball so I used the 8lb----very challenging

OK had to play roadie to the musician hubby so I broke from my workout promising that I would take the final two to the track with the HIITs...so fast forward to about 3pm....weather is moving in and I ate my 3pm meal and drove to the school track (hurdles were out, but I 'll save that for later)

Finished my AM workout on the grass, it hadn't been cut since school let out so it was a bit of a challenge in my trainers (should have worn my course shoes)....

Box Drill 6x10
Suicides 4 passes w/5 cones 20 feet apart----very challenging

Now its time for intervals - guidance is 30 spring 45 sec rest...I did sprint straightaways, jog the curves...Let me tell you the weather...about 88 deg (90% humidity) yes I am drinking plenty of water...sweating like you would not believe (which is good) a little overcast, some dark coulds and a bit of wind...no rain yet, here is the kicker, the sun kept breaking through and it was HOT!

I have been accused of running like a distance runner..fast foot turnover, keeping them low to the ground, this is not good for sprints....I watched the 100M runners during the olympic trials and saw they they literally flew, catching a lot of air time, knees high, heels kicking the butt...so I tried to change up my running to emulate that...I was averaging 20-22 sec on each straight and about 45 sec recovery. I think that is pretty good (at least it is a bench mark for future tries at this). Then I ran 1/2 mile recovery, set up three hurdles, did my hip warm-up and ran them, again working on form (I always look like my arms are flailing).....

A bit depleted now....well maybe more than a bit but all in all a successful weekend. And guess what tomorrow is leg day, lol....

[Risat]

All right, survived my sprinting experiences yesterday only to be challenged this morning with another Awesome Alex routine...

Squats 3x15x95
Deadlifts 3x5x95
*A1. BW Walking Lunges 3x50 (that's 50 each leg)
*A2. Lying Leg Curls 3x15x40
Power Clean 3x10x55
Seated Calf Raises 2x20x75

So just to remind everyone, yesterday was plyometric day (maybe I should change that to torture my glutes and hammy day), followed by box drills/suicides and then sprints on the track and then I ran some hurdles for good measure...so things were a little tight (yes I stretched last night) in the leg dept.

** I think I saw Elvis while I was walking and lunging this morning **

The way it is set up though by the time I got to the calf raises I still felt pretty strong, though now that I am sitting at my desk each time I get up I feel e v e r y t h i n g.....


Just finished up cardio and some routine practice...hammies are really tight, but the warm-up and practice helped stretch them out, fewthings went well, but I can tell I was tired. Since the course is run at 7pm (Pacific time) I am trying to do some late workouts to simulate how my body might feel at that time. Now my routine is in the AM so I am not worried about that...OK packing my food for tomorrow..g'night!

[BigStew]

Great workouts my mexican jumping bean hahaha. You are doing so well and will kick some but in Vegas. Keep up the great work

[Risat]

Originally Posted by BigStew

Great workouts my mexican jumping bean hahaha. You are doing so well and will kick some but in Vegas. Keep up the great work

Thanks! The excitement is starting to build....

So my foray into really working the legs continued with plyometrics this AM....

Box Jumps 4x30x4lb med ball
Squat Jumps 4x30 (went up in # due to using the smaller med ball)
Frog Leaps 4x30
***Icky Shuffle Drill
/Mountain Climbers 4x100 (KILLER!!!)
Box Drill 5x15
Suicides 3 sets


I think I've also achieved a new level of understanding myself with regard to exercise/training... Tonights cardio was to be a hill workout. Now there is no required pace to go with, I just had been taking it at a ten minute mile pace....I'm tired, and kept dawdling when it came time to go and knock this workout out....When I trained for my marathon and the 16+ mile workouts came due, it was the same thing, but I also learned that once I go started, my body knew what to do, such was the experience tonight....I warmed up, and began, next thing you know I was at 10% incline, I had kept the pace at 6.0 (10 min miles) throughout the workout, and felt good, tired but good and happy that I did it. Once again I amaze myself sometimes that I can do this, lol...not patting myself on the back, just wondering why I waited so long.....and then I worked my abs

Tomorrow, another moment of truth....Bench Press Day

[Risat]

High Carb day, life always is better when you start the day with a bowl of oatmeal...The alarm went off, but I did not bound out of bed....so I've been a bit behind all day long....


Bench Press 3x65x43/28/22 (YES THAT IS CORRECT 43!!!)
Underhand Grip Barbell Row 4x8x50
B1. Standing DB Shoulder Presses 5x8x25
B2. Wide Grip Pull-Ups 4x12
*C1. Close Grip Bench 2x25x (yes, I failed at 18 the 1st time, right side issues...won't mention the rest)
C2. Standing Alt DB Curls 2x8x15
Smith Machine Lock outs 2x6x90

I am pretty happy with the 43 reps this morning, I did not rest as much between sets due to my late arrival at the gym, but again 43! That is better than my last go-round...a bit shaky on the right side, had my shoulder worked on last night and the forearms the day before. Tonight I get a massage and then I won't let them work on me again until after the contest. I've been going to a chiropractor, he is called the "running dr" and getting adjusted, ok no jokes here, I had been experiencing some carpal tunnel due to work, add to that the weights I've been throwing around...all I asked is for him to put a bandaid on me until after the contest.....

[BigStew]

43 is a huge increase from last time and smashed through our goal of 40 for this go around. Keep up the great work

[BigStew]

Good Luck Today. You Are Going To Kick Butt

[Risat]

Much, much, much to catch up on.....

WTF Vegas complete - overall it was my best vegas yet! I really need to just leave it at that, mainly because I am too hard on myself and the talent pool this year was incredible (there was little chance I would reach my set goals -hey I've got to be realistic). Some squirly things went on with the results, but they have mostly been resolved and the final recap for me is -

Tri-Fitness (18th out of 30) (NOTE: 30 competed in all four events)
Dual-Fitness (12th out of 140) (NOTE: Dual Fitness is the Course and skills combined)
Obstacle Course (11th out of 140)
1st Place - Age Group OC (40-49 short)

I took the next week to enjoy a little food, a little rest and a little running (yes, running is rest for me, lol)

So what is the plan for now, well, my extremely talented trainer and I are going to try to help me gain a little weight (imagine that), overall comments were that I was too lean.

Next up (fitness wise) is the All Forces Championship (25 Oct), Tampa Florida. I'll compete in Fitness (maybe figure, still thinking about that one). I've wanted to compete in this one since I started, previously they've held it on the west coast (too expensive to travel to), but Tampa I can handle (and I have lots of friends there - I am hoping for a cheering section). This event is for military, is a NQ (active/reserve/DOD civilian/dependents etc....) should be quite exciting! Then two weeks later will be the WTF Fall Classic (same format as Vegas with all 4 events, this one is smaller and the schedule is compacted a bit more).

I am into week three right now - here is what I've accomplished this week....(I have felt really strong during all of these workouts and steadily increased my weights, recovery has been good also)

MONDAY (AM) - upper body
Flat Bench Press 4x5x95 (ss)
Underhand BB Rows 4x8x60
Standing Miilitary Shoulder Press 3x 10/8/6 x55
Wide Grip Upright Row 2x12x55
Lying Tricep Extension on decline 4x8x40 (ss)
BB Curls 4x8x40

Cardio (PM) - HIITs warm-up 5 minutes at 6.0 followed by 30 sec sprint/45 sec recovery (8.0, 8.5, 9.0, 9.5, 9.5, 10.0, 10.0) then 45 sec sprint/45 sec recovery (10.5, 10.5, 11.0, 11.0, 11.5), cool-down

TUESDAY (AM) - lower body
BB Squats 4x5x115 (ss)
BB Stiff-leg deadlifts 4x8x115
Walking DB Lunges 2x20x15 (20 each leg)
Hack Squats 3x8x70
1-Leg hyperextensions 3x8x70 (8 each leg)

(PM) - no cardio

WEDNESDAY

(AM) - Off

(PM) 45 minutes SS Cardio

Nutrition has been easy. I've added another proshake at the end of the day and a tbsp of NPB, its the best! Weighed in at 109 last week. So the plan is to go up from there. I am truly tired of being called skinny/thin/teeny...etc......

Some things I've noticed - I prefer to be on a nutrition plan than what I was doing before, mainly because I have the strength/energy to get through my workouts/day. Now I do enjoy some of the extra's after my competitions, but I can definitely tell how they affect me and after a few treats, I am ready to balance things out. (I've been asking myself lately - how did I workout as hard as I did before and not eat this way???)

On the personal front - I spent last weekend in the Fort Lauderdale area, my youngest competed in the AAU Nationals Diving Chanpionship. She did awesome, did not make it finals, that will be next year (if she wants to continue - and we hope she does), the TOP divers in the US were there, tough competition! Next week I take child #3 to college (only one left at home - what will I do with my time?). The youngest started this week - I will attempt to pass my sophmore year in HS for the 5th time, lol....

Will continue to update as I can....

[MuscleMom]

YAY all around! To both you and your daughter! Family of greatness.....

Good luck w/ 10th grade again

[Risat]

Originally Posted by MuscleMom

YAY all around! To both you and your daughter! Family of greatness.....

Good luck w/ 10th grade again

Thanks MM - it gets tougher each year, lol....well and if I'm going to brag, I have some smart kids, they keep me on my toes....

Excellent workout this AM! At least I think so...I increased in a couple of lifts and really tried to focus as much as possible during my lifts and felt pretty successful/strong. I know I will be feeling this one for a bit (I can already feel it now)

Incline DB Chest Press 3x10x25s
Flat DB Chest Press 3x12/10/10x30s (increase from last week)
Cable Cross Overs 2x15x20
Seated Arnold Presses 1x10x20, 2x10x25s (increase)
DB Side laterals 2x12x15 (really concentrated on this one, no momentum on the up)
Rear Deltoid Pec Dec 2x15x45 (increase)
Rope Extension (warm-up) 1x25x45 (increase)
Close Grip Bench Press 3x12x65
Rev Grip Pushdowns 2x15x60 (increase)

[tlcinwdm]

Miss you on the site girl!!!! But glad to see you still here logging! What is next on your plate???