Shankuan's Journey to her BEST ever!

[shankuan]

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

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

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

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

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

[stayfit2008]

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

[Cape1]

Originally Posted by shankuan

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

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

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

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

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

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

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

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

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

[shankuan]

Dec 12, 2008

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

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

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



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


cardio -30mins Eliptical

[shankuan]

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

So cardio - 30 mins on Stairmaster

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

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

[shankuan]

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

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

So here we go again...giddyup!

Happy 2009

[Step Beyond]

Originally Posted by shankuan

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

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

So here we go again...giddyup!

Happy 2009

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

[stayfit2008]

Shankuan is back in da house!!!

[shankuan]

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

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

[shankuan]

Originally Posted by stayfit2008

Shankuan is back in da house!!!

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

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

[shankuan]

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

[stayfit2008]

Originally Posted by shankuan

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

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

[shankuan]

Originally Posted by stayfit2008

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

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

[jesika1985]

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

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

[shankuan]

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

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

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

Happy Sunday

[shankuan]

Originally Posted by jesika1985

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

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

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

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

[tvicemanXXL]

Originally Posted by shankuan

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

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

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

Go get it done!

[stayfit2008]

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

[shankuan]

Day 1 down on to day 2...

So far today I've been very good.

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

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

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

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

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

LIfts: * doesn't include warm up sets

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

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

[shankuan]

Been lagging so I'l update quickly.

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

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

Wednesday (1/14/09)

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

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

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

[stayfit2008]

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

[shankuan]

Originally Posted by stayfit2008

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

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

[shankuan]

1/15/09

REST DAY!! YIPPPEEEE!

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

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

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

[stayfit2008]

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

[shankuan]

Originally Posted by stayfit2008

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

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

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

Happy Friday

[shankuan]

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

Short update:

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

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

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

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

Weight - 164.5lbs (5.5 lbs down)

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

[shankuan]

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

1/20/09
Weight - 164lbs

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

1/21/09
Cardio - 1hr stairclimber

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

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

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

Lying leg curls - 110X11,13

Standing calf raise - 130~17,14

Seated calf raises - 100X20,17

Machine crunches - 50X20,23,18

1/22/09

Rest day

Cardio - 45mins TM

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

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

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

Happy Friday nite!

[shankuan]

1/24/09

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

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

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

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

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

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

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

[shankuan]

1/25/09

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

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

[shankuan]

Mon&Tues update.

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

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

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

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