~amysuds workout journal~ - Page 19

amysuds · 08-06-2009, 10:10 PM

Yesterday I worked my abs. I noticed once again that the area around my navel is getting thicker! The more I seem to go after the upper most area, it doesn't want to catch up to the middle and lower. My lower abs are thicker also, I may just stop the lower ab workouts for now. I had a wonderful surprise this week, my hubby just ordered me a new figure suit

As for today, I woke up and headed right down for HIIT...decided to get it out of the way because I knew it was going to be a busy day with the kids. My back workout was good, I completed it in the early evening when we got home....Layne suggested I try hooks , so I ordered them from the store here. It's going to take me a little bit to get used to them, but I think they will really help me. I struggle alot with straps, I have tried and tried but they slip off, or hurt my wrists alot. I did rack chins today with 25 and 35lb. At least the weight is increasing again! My pulldowns were at 70 lb, the close grip I can lift more weight still. I went on to rows, a few different variations...I also have been very strict about stretching my back everywhere in between sets. This makes it take a bit longer...but worth it I think. I need to get a long sleep tonight!!

amysuds · 08-07-2009, 03:17 PM

Friday- Legs!
I decided to start off the workout with Olympic bar squats. Although I did not reach my high mark...I was satisfied by the final 175 sets. My goal was to lift as heavy as I could, without going slow on the way back up. I want to only use total lower body power here...and no stalling. I do not use a backbelt ( I blame my dad for this...he always told me that was cheating!) But he also knew I was trying to build my strength to utilize all the muscles as a unit to get the nervous system response I needed, in my lower back,hips and core. This probably has alot to do with my abs getting thick too. Anyways, I moved on to hack squat, with my feet turned inwards. Using the outer quad is my weak point...so I went after that area with both hack and leg extensions. I SLDL 100lb...today I turned my feet inward a bit to hit the ham differently on some sets. Those were the highlights of today. I finished by riding 10 miles on my recumbent bike. I was able to use a higher than normal resisitance again and keep my speed decent. Although I did not burn as many calories if I had chosen a different machine, I DID bring my entire legs to complete exhaustion...which is the goal!!

SuzMax · 08-07-2009, 09:07 PM

Quote:

Originally Posted by amysuds

I finished by riding 10 miles on my recumbent bike. I was able to use a higher than normal resisitance again and keep my speed decent. Although I did not burn as many calories if I had chosen a different machine, I DID bring my entire legs to complete exhaustion...which is the goal!!

Amy...awesome awesome workouts going on in here!!! I'm just SO IMPRESSED as always! Doesn't that dang recumbent bike baffle you? I swear it seems like the toughest piece of cardio equip I have but I still have a heck of a time getting my HR up as high (without killing myself - haha!) and burning as many calories. But I turn the resistance up and my legs are completely FRIED when I'm finished. Are you lifting legs twice a week on this go round as well?

amysuds · 08-08-2009, 06:02 PM

Quote:

Originally Posted by SuzMax

Amy...awesome awesome workouts going on in here!!! I'm just SO IMPRESSED as always! Doesn't that dang recumbent bike baffle you? I swear it seems like the toughest piece of cardio equip I have but I still have a heck of a time getting my HR up as high (without killing myself - haha!) and burning as many calories. But I turn the resistance up and my legs are completely FRIED when I'm finished. Are you lifting legs twice a week on this go round as well?

I have a love/hate relationship with that bike! I just keep using it because I know it helps bring out the cuts in my legs. I am still lifting legs 2x a week. My program has not changed

amysuds · 08-08-2009, 06:14 PM

Last night my ear was so painful I could hardly sleep. I knew I had an infection...so this morning I went to the doc. I took advil to reduce the inflammation. So I got my antibiotic and hopefully tonight won't be like last night. I am having trouble chewing...the pain is basically locking up my jaw a bit. So I went to the store and bought some soup, with the plan to dice my chicken and add it. Holy sodium! It's been so long since I had soup. I even bought the 45% less salt version. Because I keep my diet low in salt, any fluctuation has an immediate reaction. Within minutes, my rings were tight. So I am going to drink extra water to get it outta me.
My workout this afternoon was shoulders and arms. I took more advil before I started...I truly don't like doing that because it messes up my pump, but ear comes first today. I did great with my shoulders. I seated pressed to 35lb for 12 reps...which is a rep increase for me. I also did good with laterals. I focused on not raising my arms much higher than my shoulders, looking to leave my traps outta the equation. I pretended I had a string pulling my shoulders up as I did the reps. It helped me focus on using only my delts to get me there, and I held it at the top. I watched in my little mirror and could see it working. I did some rear delt work and shrugs (took care of traps here). As for my arms...I did some cambered curls, concentration curls and my arms were so tight! I had to stretch my biceps between sets today. I finished with tricep work and was pleased. I wasn't sure how it was going to go today...but I was taught a long time ago...if you are not broken, puking or have a fever....get on the school bus! Ha ha!

SuzMax · 08-09-2009, 12:18 AM

Quote:

Originally Posted by amysuds

I wasn't sure how it was going to go today...but I was taught a long time ago...if you are not broken, puking or have a fever....get on the school bus! Ha ha!

Amy...a FANTASTIC workout today! As others often say, you have such an amazing work ethic. I agree with you and I so appreciate your dedication and constant motivation! Keep it up!!! I do hope you feel better soon.

amysuds · 08-09-2009, 07:20 PM

Quote:

Originally Posted by SuzMax

Amy...a FANTASTIC workout today! As others often say, you have such an amazing work ethic. I agree with you and I so appreciate your dedication and constant motivation! Keep it up!!! I do hope you feel better soon.

Thankyou Suz! Today I was hoping it would feel better. But it is still very painful

amysuds · 08-09-2009, 07:25 PM

Sunday-rest day
Today I worked my abs. For the first half of the day my ear was banging.....I couldn't stand it. By late afternoon, it finally popped and I could hear. So I headed downstairs and did 5 exercises. I started with reverse crunches, 4 sets...no weight. Hoping they do not grow

Next, I did 3 sets of 20 windshield wipers, 3 sets of around the world crunches(no weight) and 3 sets of weighted straight arm crunch on the ball. I had planned on stopping there, but I decided to add 3 sets of rope crunches at 60lb. It's quite the treat I might add , when your ear hurts...LOL!!

amysuds · 08-10-2009, 10:46 PM

I am going back to the doctor tomorrow...my ear shouldn't still hurt this much! I wish they had given me oral antibiotics instead of these ear drops. Anyway, I worked my upper body this morning. My biceps/triceps were still sore from Saturday, so I could not move very heavy. My back workout was decent...rack chins with 25lb, pulldowns at 65lb etc. I tired out VERY quickly today in my uppers,not at all in my lower body(it was ready to go!). I was so bored working my arms, I would have rather been doing HIIT actually. Today, even laterals with 10lb felt like 50lb. Just one of those days

I even did concentration curls with 10lb, what a wimp! But I tried really hard, there was no lack of positive effort.

Tonight I decided to do the HIIT. I used the elliptical which is unlike me. I spent the time tonight to figure out how to get my heart rate over the top! Well, I did just that. I warmed up and did intervals at resistance 10, then down to 3 for the rest period (the incline was varied, I was set on fat burning program). I was able to get my stride per minute rate over 250 and then went down to 130. Those were SO hard! I wish I would have put more effort into figuring this out a long time ago. For the last few, I had to completely stop pedalling to catch my breath for at least a minute. I am in a happy mood now...I feel like I accomplished something!!

amysuds · 08-11-2009, 02:19 PM

Tuesday...LEGS!
I started my workout with deadlifts today and used the hooks. I warmed up and did my peak sets at 195lb 6 reps. Not too shabby...I felt it immediately in my glutes. From there I went to leg press, worked at 330lb for 10rep sets, feet hide and wide today on the plate. As I started leg ext, I felt I needed to go a bit heavier from the way they felt. I used 135lb for 12 rep sets...then lunged for awhile. Moved on th SLDL at 145lb,leg curls 50lb and some calf work. My legs felt very strong and full of energy through the whole workout. I stretched it all out, then used the treadmill for incline walking at 4mph 10% incline. I squeezed my legs and glutes the ENTIRE half hour and took giant steps forward. I had no lactic acid pains...which is always nice! When I got off, I had to ease very slowly into the stretching and gently reach full extension. Leg days are so friggin hard, but so rewarding!

AniMaLizTik · 08-11-2009, 03:33 PM

you're moving some serious weight, great job!

JENerator · 08-11-2009, 03:38 PM

awesome leg day!

squeezing the legs & glutes on the treadmill makes a huge difference, really tough to do for 30 minutes after leg day!

amysuds · 08-13-2009, 12:11 AM

Quote:

Originally Posted by AniMaLizTik

you're moving some serious weight, great job!

Thanks! It's been going very well for me

amysuds · 08-13-2009, 12:13 AM

Quote:

Originally Posted by JENerator

awesome leg day!

squeezing the legs & glutes on the treadmill makes a huge difference, really tough to do for 30 minutes after leg day!

Hey thanks Jen, the hard work is just beginning

amysuds · 08-13-2009, 12:28 AM

Wednesday-rest day
Last night when I got in bed, my legs were so, so tired. I stayed awake a few minutes just totally relaxing them...it was almost like I couldn't stand back up if I wanted to. My quads felt like they were burning....a dull sensation , kinda neat actually. I thought I would be sore today but I was not. The only part that is sore is my mid back from deadlifts.

I had to work my abs late tonight, I ran around all day....like a crazy woman. At 11:00pm, I did my HIIT first doing incline sprints on the treadmill. I am up to the 8% incline now, but getting more powerful every session it seems. Those flew by and then I worked my abs an hour later. All the sets were 3 sets of 12 reps. First were reverse crunches and the last few reps I double crunched to wake up the uppers. I moved to straight arm crunches, then weighted straight arm off the stability ball. I decided to do decline crunch with 25lb plate, around the world crunches no weight, never letting my head touch all the way back down between crunches (ouch). I did 50lb rope crunches then finished with side plank and regular plank. I could not hold the regular plank...my arms gave out right away. I had not planned on doing this long a workout, I still like doing the 3 exercise plan. But it was the first time all day I was alone and I didn't think about anything...I just kept going. That's the way I workout ,alot.

AniMaLizTik · 08-13-2009, 09:25 AM

im curious as to what you eat and how you track it

amysuds · 08-13-2009, 10:00 AM

[QUOTE=AniMaLizTik;370961311]im curious as to what you eat and how you track it[/QUOTE

This is what I eat-

Egg whites
tuna
chicken
Scivation chocolate whey protein
Fat free milk

Oatmeal
sweet potato
fruit
spring mix salad
green beans

Nat peanut butter
almonds
walnuts

Fake butter spray
Carey's sugar free syrup

Those are basically the only foods I eat during contest prep. I count the macros in my head as I go through each day.

SuzMax · 08-13-2009, 10:33 AM

I have to second what Jen said...what a leg day you had on Tuesday! You were really throwing some heavy weight around. I can't believe you weren't sore other than your back. Awesome! And I loved this comment from you after your HIIT on the 10th, "I am in a happy mood now...I feel like I accomplished something!!" Amy, you accomplish SO MUCH every single day. But you made yourself happy.

JENerator · 08-23-2009, 12:50 PM

Hey Amy, how's prep and workouts going?

MuscleMom · 08-23-2009, 01:06 PM

Quote:

Originally Posted by JENerator

Hey Amy, how's prep and workouts going?

x 2 Been thinking about you!!

amysuds · 08-24-2009, 11:05 AM

Here I am! I decided to shut off the tv and computer for a week ...I spent all my time with my family before the kids went back to school today

This past week of workouts were great. My weight is dropping slowly...I am 9 weeks out and right on track I think. Layne cut my carbs only by 10g and I have been 100% compliant with precontest plan. The only change this past week from the usual ,was my cardio. I still do 3 moderate sessions and 2 HIIT a week, but I did them all by hitting the pavement. No machine cardio. I forced myself to run...I struggled and had to take brief walking periods sometimes, but it totally wiped me out. I was actually sore this week. My sprints I did up this monster hill...oh my gosh, I couldn't even sit the next day...my glutes took a beating. I was at this park and by the time I did my third sprint, I had an audience??? It was like I was from a different planet or something. My younger son cheered me on...he is so supportive and he can run circles around me

I realized I got a bit more adrenaline knowing people were watching, I am almost always alone doing my cardio.
This week I plan to drop another pound, I am going to take some pictures the next couple of days. I lost an inch from my hips, but my legs look like sh*t. Too much chub chubs...they are 22". But I remember that my legs are the last to lean down, so I remain positive. I am extremely focused and treating every workout as though it could make ALL the difference when I step on stage. I feel great!

SuzMax · 08-24-2009, 07:38 PM

Amy - that's really awesome that you did that for your family...for your kids. So those sprints really target your glutes ey? I really wouldn't worry too much about your legs with the beatings you give them each and every workout. Remember how great they looked at your last comp. You're right...that area just seems to be the last to submit.

Way to work!!!

amysuds · 08-25-2009, 12:16 PM

Quote:

Originally Posted by SuzMax

Amy - that's really awesome that you did that for your family...for your kids. So those sprints really target your glutes ey? I really wouldn't worry too much about your legs with the beatings you give them each and every workout. Remember how great they looked at your last comp. You're right...that area just seems to be the last to submit.

Way to work!!!

Oh Suz, those sprints up a steep incline are glute torture!

amysuds · 08-25-2009, 12:35 PM

Backtracking a bit to yesterday...my upper body workout was exhausting. For whatever reason, about halfway through it I lost most of my oomp. The good news is that the first portion was a few back exercises, and I did very well. By the time I got to bicep/triceps, my arms felt like they were going to fall off.
Today I did my cardio first thing in a fasted state. I did 1 min walk/1 min run outside around the neighborhood. When I finished, I ate breakfast and decided to really vary my GI carb intake. I used a combo of oats, blueberries and a rice cake with my eggs. I have been changing up my variety this past week and a half. I added more fat free milk, especially before bed for the amino drip through the night. I am also going to eat red meat once a week...I have been very cold for no reason in the afternoons. I am still dropping weight so I guess I will continue it. When I only eat oats with a meal for carbs....it still takes me WAY to long to bounce back. I waited an hour and then hit my leg workout. I started off with a bang, Olympic bar squats at 190lb for 6 reps, PR! I really squeezed my legs and glutes hard as I descended to force everything to drive me powerfully back up to start. I could feel it in my glutes when I moved on to hack squats. I used 180lb at 10r sets. It only took me 75lb to fry my quads on leg extensions. I went on to SLDL at 155lb...another PR! I so enjoy leg day for the fact that my strength and general body feeling is way better. After I was done...I literally could have kept going with more exercises. If only I could bottle the energy and transfer it to upper body day! LOL!!

amysuds · 08-30-2009, 09:58 PM

Oh what a long week it has been. My workouts on Thurs, Fri and Sat were tough. My middle back was aching during my back workout...definitely due to the deadlifts earlier in the week. But I managed to hit about 75% of my normal weight lifted which is better than I expected just because I was so tired. I have been working ALOT in our yard...it's like a full time job. My leg workout on Friday went about the same. I did not come close to pushing my normally heavy weights. My vastus medialis and the short head of my hamstrings were still sore. I attribute some of this to my cardio...as I am still running outside for all my mod sessions. I do not like running at all...but that is a good enough reason why I probably NEED to run. It is so hard for me, that is why I do not like it

My body is basically in shock from the consistancy of running almost every day. As for my shoulder and arm workout, oh geez, that Vasocharge is so awesome! I was so pumped when I went back upstairs that I could barely extend my arms fully. My veins were unbelieveable....I think I freaked out my hubby again

This week should calm down on the homefront alot, so I shouldn't be quite as tired going in to these workouts. I hit my goal last week of a one pound loss, I am at 139lb now and 8 weeks out. My veins are showing in my abs already and that surprises me a little. Speaking of abs, I worked them tonight and I am pleased with the progress I have made so far over the past couple months. My upper abs still are not popping out as much as I would like, but my middle and lowers are very full.

amysuds · 08-31-2009, 03:18 PM

http://bodyspace.bodybuilding.com/am...=597041#597041

Monday...upper body
I did really well today! My back workout started with bent rows, I could tell right away it was a good day. Rack chins followed...I warmed up and did a set with 25lb. I then jumped to 50lb, I only did a few reps...then immediately dropped to 40 for a few more. I could really feel my lats firing, I continued this pattern and dropped to 35 to complete the set. I worked my chest and shoulders next. Then I went on to arms...I realized today that I need alot of rest time between arm sets. It makes the workout alot longer and probably less calories burned because I can't keep my heart rate up. It probably took me twice as long as it does between leg exercise sets. But, when I did preacher curls, those biceps were screaming and I didn't fail as quickly. When I did skull crushers....I almost did just that, I went for that last tough rep and almost dropped it on myself!
I then went to the park and did my intervals....it is now later in the day, a few hours have passed. My mid back is aching

My glutes are twitching

Life is good

amysuds · 09-01-2009, 08:47 PM

So today was leg day. I felt fantastic this morning, ready to do some work. So the highlights for today were my squats. After I warmed up, I moved the weight up to 180 and pushed 8 reps. I knew right then that I was going to hit a PR. So, I rested...did a bit of "Norton stomp"....got my adrenaline going and squatted 200lb for the first time 5 reps. What an awesome feeling! I went through my usual exercises....lots of energy and power today. I have to say though that my glutes are really feeling it from my running cardio sessions. The SLDL felt killer just to stretch that whole area hard. After my workout, I went out for my run right away. I felt like I weighed 300lb. The small hills I run, seemed like mountains...lol.....but I did it! I will continue to do the very best I can for the next 8 weeks.

LadyFirefighter · 09-02-2009, 01:22 AM

i just sat here for 4 hours and read all of these. wish I would have started a long time ago.

You are amazing Amy....I hope to one day get legs like you!!!!

JENerator · 09-02-2009, 05:07 AM

Great sprint vid! I love how you just get smaller and smaller in the distance as you're sprinting up, that's one long hill! Congrats on the 200 squat too, Amy! That's HUGE!

8 weeks!!

SuzMax · 09-05-2009, 10:49 PM

Hey Amy! I must pipe in and say I loved the hill sprint vid too. And congrats on the 200lb squats! WOWY!!!! Your legs look amazing in your latest progress pics. And you were worried. Ha! I told you they'd shape right up just like they did last time. But they are shaping up faster this time, don't you think? I mean, they really look fantastic Amy! Hope you're enjoying your weekend with the family.