~amysuds workout journal~

[JENerator]

I love the look on your face in that last pic! I have seen that look in the mirror myself after a tough session...you look like you gave your soul to that workout, completely SPENT!! Fantastic!!

[amysuds]

Originally Posted by JENerator

I love the look on your face in that last pic! I have seen that look in the mirror myself after a tough session...you look like you gave your soul to that workout, completely SPENT!! Fantastic!!

Yeah...you know that look! It's killer!!

[amysuds]

Tuesday...leg day. Today was all about volume, I really hit it hard. The first half of my workout was squats. I did 10 sets with the Olympic bar first, no Smith machine today. I topped out at 185lb squats for 5 reps at the high point of those sets.I then did 3 sets of hack squats. The total weight for all squats was 9315lb. I then went to leg press...I decided to pick up the pace through these sets and reduce the weight to hit 10 reps per set. The total pressed was 9900lb. Leg extensions today I only needed 70 and 90lb per set to get a huge burn. Moving on to SLDL I used 95 then 115 lb per set. I added single leg squats after those. OMG...my glutes really struggled to get me up! I only had 40lb in my hands! I did a bunch of walking lunges...wobbling to and fro.....then I finished with grueling leg curls. I definitely had worked the crap outta my hams before those. My hams were so cramped when I finished. Tonight, I will do a HIIT session after I rest a bit. What a workout...I never get tired of leg day If I added correctly, I moved 24515lb of weight today. Next week, I will try to beat that number.

[SuzMax]

Hey Amy! Great to have you back. You sure ARE moving some weight. So inspirational as always! Loved the pics of you in the weight room. Looking forward to following you on your comp prep journey!

[amysuds]

Originally Posted by SuzMax

Hey Amy! Great to have you back. You sure ARE moving some weight. So inspirational as always! Loved the pics of you in the weight room. Looking forward to following you on your comp prep journey!

Sounds great Suz!

[MuscleMom]

Great pics Amy!

Missed the post about another contest prep When is it? I will be along for the ride

[amysuds]

Originally Posted by MuscleMom

Great pics Amy!

Missed the post about another contest prep When is it? I will be along for the ride

Thanks Tricia! Yup, I am 12 weeks out from the first of 3 comps for the fall season. I am amazed how something triggered in me the last few days, and I am in the zone already. Here I go!!!!

[amysuds]

Last night I did complete my HIIT. I am starting off with 10 intervals and depending on how my BF loss goes...that number will change if Layne feels it necessary. I did incline sprints, only at 6% to work my way back up. I haven't done these in awhile honestly....I was surprised that I could still hit the 10 + mph that I was doing a few months ago. I take that as a good sign, because I typically lose endurance pretty quickly if I don't do alot of cardio. I woke up today with VERY tender glutes...the upper /middle area again. Those 1 leg squats are the bomb.

As for today, I worked my abs. I started with 3 sets of lying leg raises, than 3 sets of weighted reverse crunch. I went on to hanging knee raises, 3 sets of 12 and I rotated left,center and right throughout to get all the angles in there. After that, I did 3 sets of decline crunches with 25lb...ouch for me! Moved onto rope crunches , used 60lb 15-20 reps per set. As I tried to increase the weight on these to do heavier, less reps, my elbows were really aching all the way around. My abs could have done the work...but my arms were not cooperating... (what a surprise, LOL) to help me bring that weight downwards. I felt it mostly in my triceps (I worked them hard Monday) as I finished...not my abs! Yikes..... so I did 8 sets of those and then planked for awhile. For cardio today, I did 30 minutes on the elliptical...I am also starting this contest prep with my minimal time of regular moderate cardio sessions for now. I am extremely motivated to get ready for comp....I truly enjoy the challenge it brings upon ME. 12 weeks out!!

[Buffycat3]

Originally Posted by amysuds

A couple pics of me in the gym

WOW!
Love Them!
Great work!

Exciting about your contest prep....I'll watch and absorb your energy!

[amysuds]

Originally Posted by Buffycat3

WOW!
Love Them!
Great work!

Exciting about your contest prep....I'll watch and absorb your energy!

Thanks! Stick around...this is gonna be a fun ride!

[AniMaLizTik]

how much fat, in pounds, do you think you need to loose?

[amysuds]

Originally Posted by AniMaLizTik

how much fat, in pounds, do you think you need to loose?

This is a good question that I do not have the answer to. I came in at 130lb last shows roughly...was too striated at one of them, so the range was 129-131lb for the 3 shows. I am hoping to be around 133-135 this time. I could be way the heck off...but I am staying positive that I possibly made some muscle gains this summer...particularly in my legs.

[JENerator]

Just curious, like you mentioned above, you get very striated and were incredibly lean/shredded at the shows earlier this year and I know in figure it can be frustrating because at times judges don't see that as a plus, other times they do...have you ever considered competing in BB instead of figure or in both? Or have you already? You have an amazing physique either way!

[amysuds]

Originally Posted by JENerator

Just curious, like you mentioned above, you get very striated and were incredibly lean/shredded at the shows earlier this year and I know in figure it can be frustrating because at times judges don't see that as a plus, other times they do...have you ever considered competing in BB instead of figure or in both? Or have you already? You have an amazing physique either way!

It's ironic for you to ask me about bodybuilding. I was VERY close to entering a comp in September to try it out. I chickened out...ha ha....but I think you will see me do one. I doubt however, that I will pursue anything but figure.

I have come to accept that it will be hit or miss with the package I present. Like you mentioned...it all depends on what they want. It took me awhile to understand that I will never understand!! Does that even make sense?? LOL

Thankyou for the compliments Jen

[amysuds]

Today I worked my back and chest. I was really fired up to blast my back and started with rack chins. AGAIN....I did lousy. I warmed up with a few sets unweighted and struggled to get to 12 reps. I then finished the other sets with only 10lb in my lap. I tried to use the 25lb plate and I had pain down through my arm from my shoulder to my elbow. So I went on to wide grip pulldowns...no issues at all. I have figured out the weight difference between the racked weight lat pulldown (at the gyms) and my plate loaded cable system. The difference seems to be about 30lb. For example...the last 2 back workouts at the gyms on vaca, I used 100lb and got to 12reps with rack weights. Today, I used 70lb and could reach 12 reps. I always wondered why the numbers varied at home compared to going to the gym. As I go into contest prep now...I will be joining a gym nearby again and it makes it easier if I can keep track somewhat of where I am at with weight lifted. So...I went on to 1 arm rows...used 50lb and reached 12 reps for all sets. I also did some incline rows and pullovers. I held every rep and squeezed as hard as I could during the whole workout. I also stretched my lats between every set...I want to make sure I have full range of motion, my back tends to tighten up fairly quickly. My chest workout was a bit uncomfortable...I must have been squeezing/stretching my pecs through the pulldowns or something. No big deal..I got through it.
Tonight I decided to do my HIIT on the recumbent bike. I knew before I started that it was going to be painful. I usually use the bike after leg day. But, I figured I may as well dive right in to contest prep fun! My plan was to complete 10 intervals. By the time I got to the last one...halfway through #10, my legs gave out. So I kept pedaling slowly and re-did that rep. The bad part was that I was going so fast and hard that I smacked my right knee upwards and hit the console while pedalling in an upright position. Nothing like taking a direct whack to the kneecap with only skin covering it. Right now, it hurts like hell. I can't believe I did that. But, then again...it's a recumbent bike, not an upright one! My bad

[RockStar42]

I see alot of changes in your legs. Especially glute/hamstring area! Its so hard to see changes in ourselves (or for me anyway LOL) When I looked at your vaca pics I wasa like WOW look at your legs. Your hard work has forsure paid off. I think you should try a bodybuilding comp. You would do awesome

Originally Posted by amysuds

Today I worked my back and chest. I was really fired up to blast my back and started with rack chins. AGAIN....I did lousy. I warmed up with a few sets unweighted and struggled to get to 12 reps. I then finished the other sets with only 10lb in my lap. I tried to use the 25lb plate and I had pain down through my arm from my shoulder to my elbow. So I went on to wide grip pulldowns...no issues at all. I have figured out the weight difference between the racked weight lat pulldown (at the gyms) and my plate loaded cable system. The difference seems to be about 30lb. For example...the last 2 back workouts at the gyms on vaca, I used 100lb and got to 12reps with rack weights. Today, I used 70lb and could reach 12 reps. I always wondered why the numbers varied at home compared to going to the gym. As I go into contest prep now...I will be joining a gym nearby again and it makes it easier if I can keep track somewhat of where I am at with weight lifted. So...I went on to 1 arm rows...used 50lb and reached 12 reps for all sets. I also did some incline rows and pullovers. I held every rep and squeezed as hard as I could during the whole workout. I also stretched my lats between every set...I want to make sure I have full range of motion, my back tends to tighten up fairly quickly. My chest workout was a bit uncomfortable...I must have been squeezing/stretching my pecs through the pulldowns or something. No big deal..I got through it.
Tonight I decided to do my HIIT on the recumbent bike. I knew before I started that it was going to be painful. I usually use the bike after leg day. But, I figured I may as well dive right in to contest prep fun! My plan was to complete 10 intervals. By the time I got to the last one...halfway through #10, my legs gave out. So I kept pedaling slowly and re-did that rep. The bad part was that I was going so fast and hard that I smacked my right knee upwards and hit the console while pedalling in an upright position. Nothing like taking a direct whack to the kneecap with only skin covering it. Right now, it hurts like hell. I can't believe I did that. But, then again...it's a recumbent bike, not an upright one! My bad

[amysuds]

Originally Posted by RockStar42

I see alot of changes in your legs. Especially glute/hamstring area! Its so hard to see changes in ourselves (or for me anyway LOL) When I looked at your vaca pics I wasa like WOW look at your legs. Your hard work has forsure paid off. I think you should try a bodybuilding comp. You would do awesome

Thanks for the comment! It is very difficult for me to tell if I made an impact in that area right now. Because the skin is so stretched out right at my glute/ham tie in...it actually looks better and firmer /smoother when I have some fat in there. So, I am expecting it to look worse as I get leaner...but my 6 babies are worth it!! I really worked my glutes hard the past 2 months...hoping to round them out more and fill in that skin.

[amysuds]

Today I decided not to do my leg workout...I am switching today with tomorrow. My knee is ok when I walk, but it is painful to bend. An extra day will probably help alot. I was able to do my 30 mintues of cardio on the elliptical. I decided to do it first thing this morning before breakfast. I knew I would be busy today...so my weight workout was 6 hours later. I worked my shoulders first...started with shoulder press. I tried to go explosive on the way up , then hold, then come down really slow. I used 15lb to warm up and then started at 30lb,25,than 20. Those are really tough that way, I cannot use my max weight for reps. My side laterals I used 10, 15, 20lb also the same on the rear delt work. I finished with shrugs. Moving on to arms...my curls remain the same. I can only curl more than 20lb if I swing up the weight on alt db curls. Concentration curls are alot tougher for me and therefore, lighter. I had some strength increases in my tricep work. I must have hit them good on Monday this week. The skull crushers at 40lb were alot easier today. So tomorrow...I hope I can get around the knee issue. It is superficial...but on that darn kneecap! I am planning on going to the "HILL" where the kids here go sledding when it snows. I will attempt uphill sprints just try it out and see if I can do them there after my weighted leg work. It outta be interseting, I may have my younger son video tape it

[amysuds]

I slept for 12 hours last night....I guess I was tired! I worked my legs today....I could feel the effects of less carbs and increased cardio this week have an impact on my strength. But, I still hit it hard. I started off with warm up front squats, using only a 50lb dumbbell to focus on my quads. I then did my planned sets on the hack squat with 170lb for 12 reps per set. My leg press I used 220lb and focused on a narrower feet together stance instead of wide. It is much more difficult for me this way, as I do not get the power from my glutes as much to press. When I finished those, I could tell the lactic acid was building. I was right, I only used 70lb to hit the 15rep range on leg extensions. I tried to increase it to 90, but the quad screaming was unbearable there. Went on to SLDL, used 80lb to complete 12rep range...I did half the sets with a wide stance to hit the hams differently. I also only used 45lb on the leg curl...the plan was to hit 15reps and I struggled to get there, but I did. On the last set...my nose like spurt out clear fluid like a slow faucet! I guess I had alot of total body squeezing going on, and my upper body is hanging downward on the bench for these. ( not to gross anyone out...just the truth!) It's so much easier to hit proper form with those in the gym on the lying leg curl machine. I try to raise my glutes upward to force the hams to do the work...yet I can tell my calves are giving too much assistance still. So I finished with calf raises and got ready to leave for the hill sprints trials. I went outside to get in my truck and it was pouring rain! So those are on hold til tomorrow...it's going to be sunny all day. I don't feel like wiping out on wet grass, I am truly a klutz and don't need to instigate slips and falls...LOL!!

[Buffycat3]

Greatness in here!!....even with the tiny 'troubles' you may experiance...your workouts are dedicated and right-on
Keep with the passion...You are doing fabulous!

A while back I asked you about your diet...just wondering if this (below) is still your plan at this point of your comp prepping?
How many cals/carbs/fat are you consuming at this time?

Originally Posted by amysuds

My diet has increased since working with trainers. I was not eating enough of anything before, although I was eating clean. Basically, all the macros daily totals are up higher. On the first page of this journal they are listed.
As far as food that I eat...I keep it simple and not much variety. I focus on keeping my sodium low as possible. My parents and inlaws have had much heart trouble and I honestly believe salt plays a HUGE role in longterm health...so I am being pro-active, more than watching cholesterol or even sat fat intake. For breakfast, I always have an Ava Cowan pancake She had a video that I watched a long time ago...and I look forward to eating my pancake in the morning more than any other meal! I use egg whites, oatmeal, a little whey protein , a handful of blueberries and alot of cinnamon. I also top it off with I Can't Believe It's Not Butter spray and sugar free syrup ( a small amount ). It's yummy!
The other meals consist of chicken, tuna ( I always boil the chicken and rinse the heck outta the tuna to rid salt), eggs, lean steak (once a week usually) , Scivation whey protein ....and turkey once in a while. (turkey seems to slow my digestion down alot). I use sweet potatoes, oatmeal , Cheerios and fruit for carbs. No bread or rice, it bloats me big time. I eat alot of spring mix salad and green beans too. For fats, I am back to nat peanut butter and almonds (I had ditched them before because I was over eating them too often). I like to include cinnamon and almonds with every meal to slow down the carbs further and avoid insulin spikes. I learned that from my best friend...she is a brittle type 1 diabetic and has taught me a ton about nutrition. That's it...no variety seems to make eating go much easier for me. This has worked for me a long time too.

You HAVE to have Scivation Xtend.....it is my most important supplement and it should be used by everyone. It aids recovery and promotes endurance....also protects the muscles from being broken down.

[amysuds]

Originally Posted by Buffycat3

Greatness in here!!....even with the tiny 'troubles' you may experiance...your workouts are dedicated and right-on
Keep with the passion...You are doing fabulous!

A while back I asked you about your diet...just wondering if this (below) is still your plan at this point of your comp prepping?
How many cals/carbs/fat are you consuming at this time?

Yes, the foods are still the same. I veered off alot (as you can tell by my weight gain)...and over the summer I substitued ezekiel bread, brown rice alot to give my body a different carb approach. However, much of my weight gain was peanut butter and icecream honestly. But on the bright side...calcium and protein! Ha ha...lots of fat too.

I am currently on this macro plan, it would have been different had I followed Layne's nutrition plan better over the summer. But, I am in a mode where it doesn't seem to matter, my determination and adrenaline are kicking in high gear!

5 x a week
Pro- 180g
Carbs- 110g
Fat- 40g

Refeed 2x a week
Pro- 160g
Carb- 160g
Fat- 35g

I lost 2lbs in 5 days ....with minimal cardio and added Scivation Dialene-4/Sesamin to the supp plan again. I plan to stick with Layne's plan EXACTLY going forward.

[Buffycat3]

Thank you ...this is very interesting to me.
Great Job your doing<---had to tell ya again

[amysuds]

Originally Posted by Buffycat3

Thank you ...this is very interesting to me.
Great Job your doing<---had to tell ya again

That's very kind of you, thanks!

[amysuds]

I will do my best to recap the past 2 days. I have been very busy with home stuff. Yesterday, I mowed the lawn for a few hours and then worked my abs. I found an ab plan in a magazine (M&F maybe?) that basically lets you choose 3 exercises from the groups. You do each exercise once and then repeat the sequence 3 times. I am trying to continue working my abs regularly...Wed, Fri, and Sun. When I finished...I went to the hill. Oh geez, those uphill sprints are extremely difficult. It was not a planned HIIT day, so I just tested them out. I will be going back there for sure. I had no one to video me, my kids were at friends house most the day
Today I woke up very tired. The first thing I did outta bed ( not even a cup of coffee in me...LOL) , was help my hubby unload everything off our deck. It was getting powerwashed at 8am. So, we kinda have 3 patio tables, 22 chairs, a bar, grill...you get the point. We somehow became the official neighborhood hangout deck and bought alot of cheap furniture. I decided to do all of it myself and only had him help me with 1 table and the grill. He has to go to work...it's the right thing to do! From that point on...I ran around doing errands all day. My weight workout was upper body which I completed late afternoon. There was no change from exactly what I lifted last Monday. I literally JUST did my 10 intervals on the treadmill at 11:00pm. So, I am a bit tired and I apologize if this entry makes no sense....I am cooked!!

[MuscleMom]

Girl...you have been working hard...and not just in the gym! KUDOS!

[amysuds]

Originally Posted by MuscleMom

Girl...you have been working hard...and not just in the gym! KUDOS!

It's truly been a challenge lately, thankyou!

[amysuds]

I woke up with tired arms this morning...not sore per say, just weak. I think possibly the 2 hour vacuuming session after dinner yesterday finished them off . My allergies to my dog have been worse lately, so I had the carpets pro cleaned this morning....smells so good!

Back to business, today was leg day. I started off with deadlifts with 6 reps sets at 185lb. I did warm up before these. Next I did Smith squats, different stance each set, full arse to floor ones. I was at the 100lb range give or take. My smith bar is gradually becoming tougher to manuver...maybe needs wd40? Have to have hubby look at it tonight. The 100lb felt like way more than that. For leg extensions I used 95lb for 8-12 rep range and superset with unweighted walking lunges,ouch. For hams, I did good mornings with my heels raised on a weight plate, only need 50lb on the bar for that. Also, leg curls I used 55lb for 12rep sets. Finished with calf raises and stretched. My quads took the hit today, they stayed tight for a long time . Usually, they are back to feeling normal during ham work...but not today. I used the elliptical to complete the workout for 30minutes. I was able to really truck through it, a decent resistance too. My legs were "comfortably numb" before I started and that helps reduce the pain for me

[JENerator]

Originally Posted by amysuds

My legs were "comfortably numb" before I started and that helps reduce the pain for me

^ I know exactly what you mean here!

Very impressed with your work ethic, hitting your macros day in day out, killin' it in the gym, and all the while fitting in family time & household chores/activities-- sounds like you have a very busy but also very balanced & rewarding life! Kudos!!

[amysuds]

Originally Posted by JENerator

^ I know exactly what you mean here!

Very impressed with your work ethic, hitting your macros day in day out, killin' it in the gym, and all the while fitting in family time & household chores/activities-- sounds like you have a very busy but also very balanced & rewarding life! Kudos!!

Thankyou again Jen!

[Musclez99]

I'm subscribed , great job Amy! I'm excited to join in and follow your journal to see what your up to :-)