*Journey to Pro Card--Little Dynamite's Journal*

[vanillabn]

Hey, just found your journal today!! You're doing great! I'll be following along

[Ambrosia]

Originally Posted by vanillabn

Hey, just found your journal today!! You're doing great! I'll be following along

Thanks girl!

Sorry again for bein MIA. School is kicking my butt--along with work and the pup is still a heathen. Go figure.

Well, I am officially 1 week out today from the INBF Southwestern Naturals. This past week has been very tough--diet, mindset, physically, and emotionally. Thank God for my husband, he has put up with this madness for 19 weeks now! :O
Going into this final prep week I will repeat the same pattern as for last week's show. Nothin different. Maybe a little tighter, but that's all. It's in God's hands now. Does that mean I won't be poed if I don't win? Prob not ;p.
But it is out of my hands. I've done the work now-I put in the time. It's either enough, or its not. Plain and simple.
I am so excited for this show though--calm excitement. Like remembering the words to your favorite song--you just know it and you are ready to belt it out at the top of your lungs!
I do want to say a prayer right now for my friends here on bspace who are competing this weekend or in the coming weeks. I pray that God will give you peace of mind--that you will be calm and relaxed in your final preparations to the stage. I also pray that He be with you and that you would feel his presence with you on your special day. Amen.

Eyes on the Prize.

[Ambrosia]

Monday May 4th: 5 days out
Legs
2x20 leg press
2x20 hack squat
2x20 knee extentions
2x20 prone ham curls
pwo cardio 15 min tread

Driving home from 24 sleepyness just hit me like a ton of bricks. Boy am I tired. Want to take a nap, but I have more sessions than school later today.

Mood: tired and anxious. Constantly praying for God's will to be done, and not my own.

Will have workouts till Wed probably--because I am doing my own tan this time, I'm starting earlier in the week and prepping for the weekend.
till next time:


Eyes on the prize

[Ambrosia]

2 days now. Very busy with work/school/finals/tanning/etc. Will try to post prejudging pics and thoughts sat afternoon--dan and I might go see star trek inbetween prejud and night show. We'll see.

Eyes on the prize

[Ambrosia]

Hello everyone! I'm done with shows this year--potentially for another year at least to put on size. From what the judges told me--which was, be darker, I believe I have achieved everything I set out to do with these two shows. Now, I am in a phase of training where eating must stay on point. I want to put on at least 5 more pounds of muscle before I attempt another show. I want a win and the overall--I want the ability to qualify for nationals. I want to take this body places!
So with that said, I of course enjoyed myself after the show--I never binge, I usually have one bad meal a day for the week after comp and get back on track. Plus, with my pending NEW announcement I'll be making in a few weeks, I must stay lean and tone. Stay tuned for that update!

Alright. Time to talk iron. Today's butt kickin:

06/03/09 Back

pullups unassisted wide grip
6 sets x 10 reps

supersets: 4x12
cg seated row 75/90/105/105/dropset 50
underhand grip ez bar row 85/85/85/85

superset:
hammerstrength high row 90/90/100/110
dbell pullovers 35/35/35/35

pwoc--hadn't done sprints in awhile--wanted some high intensity today!

intervals 9% @ 7/7.5/8/8.5/9
10 total

Weight is stabilized at the moment--just wanting to maintain weight, increase lean tissue, and GROW.

As always! Eyes on the prize! God is good---all the time

[ccchance22]

just found your journal as well,very inspiring especially since i'm the same weight from when you started!!! I just have to get my diet on lock down lol....Can't wait to follow along

[Ambrosia]

Originally Posted by ccchance22

just found your journal as well,very inspiring especially since i'm the same weight from when you started!!! I just have to get my diet on lock down lol....Can't wait to follow along

Thanks girl! Nutrition is KEY. Once you've got it on lock down, look out! There will be no stopping you!

[Ambrosia]

Ok, make some interesting recaps from last week, then I'll chronical this weeks workouts thus far: Ahem

Last friday was Powerlifting friday. I need size--so add a crap ton of weight, speeds in excess of 90mph and wam! You get size. And strength. And jackedness, oh my! Ok, enough of my goofyness--heres the damage:

s arm Power snatch 4x12
30/35/35/40

seated dbell shoulder presses 4x12
30/35/40/40

powercleans w/push press 3x12
65/65/65/--I was WAY fatigued at the moment, not to mention I was supersetting it with

bbell bench press 3x12
95/115/115

lastly: superset dbell rear delts w/dbell lateral raises 3x15 OUCH.
no pwoc

No cardio over the weekend except for yesterday, I rode with dan for about an hour.

Today's punishment:

chest and tris little abs

bench press (bbell) 4x12
95/115/120/120 already increases and last friday was the most I'd ever done on bench--usually do dbells for chest press and I can get 60's

superset:
decline crunches 3x15 25lbs

pec deck 4x12
55/65/75/75

dips(weighted 20lbs vest)
4x12

superset:
rope crunches 3x15
70/80/80

Tris
overhead dbell press 4x12
30/35/35/35
superset:
french presses
30/30/35/35

reverse grip pushdowns 4x12
60/70/80/90/drop 50
superset:
green band burnouts--pushdowns 4x? Till it hurt? lol

no pwoc. Will prob take the dogs on a walk or go riding with dan. I love being outside. Sometimes I feel spacey bein in the gym all day.

Eats: Still on point. Decided to do a fast for God Starting today. No food out to eat for 30 days.

Till next time:
Eyes on the prize/God is Good All the time!

[Ambrosia]

06-09-09
Can't believe it is June. Time flies. Today's Workout:

Legsz
4x12
sldl 115/115/115/135
superset
dbell walking lunges
30/30/30/30

sissy squats 4x12
super set
power step ups 4x15

seated ham curls 4x12 4 drop sets to 20
Ouch
70/40/70/40/75/45/75/45

pwoc
20 min elliptical

Food-On. Need to get more eggs--we are OUT :O!!!! Get paid tonight thank the Lord! Out of protein, casein, and eggs. It's like the apocalypse or something. Ok, maybe not that dramatic. But REAL close!

Dan gets done at 3, so we'll prob go riding today--my calves are getting cut from all this biking. Now to get my hamstrings there.

This is my second day of my fast. I've already noticed some irritability happening. But I'm constantly journaling and praying. I'm excited for a deeper walk with God.

Till next time:

Eyes on the prize

[Ambrosia]

Today's Stuff:

Ask and you shall receive--God is AMAZING about that. I dread and adore full deadlifts. Prob my favorite back exercise next to pullups. And I used to HATE them. Ugh! They grow on ya, you know? Anywho, I knew I had to do them today, and heavy. Heavier than I've ever done. Breaking PR's every single week since my last show. It is insane! And I'm only up 5lbs from contest weight.
So, Started off with pullups 5x12xbw wide grip

Then on to the big nasty--deads.
Put on my praise and worship music and boom! I was in the zone.
Started off with 135. I have always warmed up with 95 or 115. God was calling me to go heavier. So I did it, with ease for my 1st set.
Went up to 155, and was still going strong, struggled a bit with the last two but finished um off.
Here's where I was needed some heavenly assistance.
I went to 160--knew my back was getting very tight, and I def did not want to blow out my back. I said, "God, help me." Bam! 10 reps out--I was so pumped! Next set I went to 165. Again with 10. Sorry for the long winded story but, long story short--God is GOOD and he answers prayer!

Rest of the workout:
overhand grip cable rows 4x12/drop set
75/75/90/105/50
superset:
freemotion lat pulldowns 4x12
40/40/40/40

Lastly:
Freemotion pullups 4x12

pwoc 30 min cruisin on the tread.

Tomorrow its that time again! Powerlifting friday! Very pumped! Time to repeat the 40lb dbell presses I got last week, after heavy snatch!

Eyes on the prize!

[Ambrosia]

Friday's workout and other ramblings:
Power shoulders:
seated dbell press
30/34.5/35/37.5
4x12 with drop to 15's

superset:
s.arm lateral raises
incline dbell frontal raises
4x12

mts shoulder press 4x12
50/60/70/80

s. arm power snatch
4x12
30/30/30/30

rear delt flys:
4x12
75/75/75/75

Some biceps:
preacher curls 4x12
superset:
dbell alternating curls 4x12

no pwoc

Saturday:
Taught a bootcamp--mostly demonstrated. Total body/core. no cardio

Today: Not sure what I will end up doing. Thinkin about changing my split. Did my walk this mornin after my sessions with the poochie pie. Lifting later this morning--will be back to post. Eyes on the prize!

[Ambrosia]

Its been a while again since I've been in here. Sorry for that! This summer has been nuts with weddings, my sponsorship through Optimum Nutrition, training clients, myself, school, ugh! It never ends but I love it!

Minor probs:
I hit my knee on the recumbent bike about 2 weeks ago. It has bruised my patella pretty bad, and silly me won't take a break on legs. Go figure. I have been using tiger balm and trying to take it easy. Just makes me more cranky. Other than that, I feel great! Also feel leaner and bigger at the same time. Very Strange.

I'm not going to recap workouts from previous weeks--too much fun to be had in one entry, so I'll start fresh with today.

Back: Back to hypertrophy 4x15 with drops

underhand grip ez bar rows:
85/85/90/90
superset
lat pulldowns:
60/60/75/75

deads: only 3x15 back is tight as all get out!
135/135/135

incline dbell rows:
35/35/35/drop double 15's/35/drop double 20's

assisted pullups: 3x20

pwoc: Initially was going to do low intensity. It somehow turned into my interval session. Must of been that threshhold I just started yesterday

Sessions tonight, then trying to relax for the weekend.

As always:
Eyes on the prize