~amysuds workout journal~

[MuscleMom]

Looking great! Happy Sunday!!

[amysuds]

Originally Posted by LadyFirefighter

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!!!!

Keep busting your butt ...I know you have it in you to reach those goals!

[amysuds]

Originally Posted by JENerator

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!!

Thanks very much!

[amysuds]

Originally Posted by SuzMax

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.

You are so kind, thanks for all the support! It's hard to tell what is going on with my legs. They seem to look alot different depending on how many carbs I have in me. Today, I was pretty flat and it's amazing how my legs look smushier in the hams from the stretched skin. But...it's ok!! It ain't over til it's over

[amysuds]

Originally Posted by MuscleMom

Looking great! Happy Sunday!!

Thankyou! Hope all is going well

[amysuds]

Well I was away camping for a few days and I am back. Last week was intense. When Friday rolled around, I could barely even walk. The biggest issue was my ab soreness. I beat the living piss out of them Wednesday...and I couldn't bend forward or backwards Friday. I also could not sit so well...the leg workout Tuesday, plus the running caught up to my glutes. It is all good...but I took Friday off from lifting. I had to....there was nothing good coming out of a leg workout that day. So I brought my DB's and barbell to the campground for Saturday's shoulders/arms. It is refreshing to lift outside...I liked it alot. So the week was a success with contest prep. I dropped 1.5lb and I am currently 7 weeks out.
Yesterday's upper body went good. No changes in strength...but no losses either. Today was a really good leg day. I started out with deadlifts at 185lb and went to hack squats at the same weight. My leg ext I used 100lb....then for whatever reason, I had a PR with SLDL from 155 to 175lb! That amazed me...the last pr was 8/25 at the 155 mark. A 20lb increase is nice, nice, nice I truly think the running is helping my hams in alot of ways. So I finished this workout with a nice 30 minute run outside. I will sleep good tonight!

[Buffycat3]

Uhg! LOL I was mentally pushing up the hill with you
Great Job!
You look fantastic!

Congrats on your PRs...Super!
You are really doing a great job...7 weeks out and smokin'
I love that you brought your workout with you at camp

I'd love to know your ab workout that left you to sore to bend, lol

Keep it up!

[amysuds]

Originally Posted by Buffycat3

Uhg! LOL I was mentally pushing up the hill with you
Great Job!
You look fantastic!

Congrats on your PRs...Super!
You are really doing a great job...7 weeks out and smokin'
I love that you brought your workout with you at camp

I'd love to know your ab workout that left you to sore to bend, lol

Keep it up!

Thanks for all the kind words!

All I am doing for abs is 3 sets of 12 on these....hanging leg raises, decline situps with a 35lb plate, straight arm crunches with a weight(either on the stability ball or with my feet on a chair) then rope crunches and plank to finish. This time, I am going slow and squeezing/holding til I can't take it, a few times during each set. Also, very minimal rest time between.

[amysuds]

Yesterday was a rest day so I did hill sprints in my neighborhood. Those are just SO fun I also worked my abs. Today was back/chest. When I was warming up my back...I was doing those roll ups on the floor and felt tenderness everywhere in my back before I even started! So I sat up and did the old touch/push on test around to feel what was going on. My entire trap area, upper lats,lower lats and everything else besides my extreme lower back were sore. Ha ha......Definitely due to the heavy deadlifts on Tuesday. I know soreness is not a guarantee of hypertrophy, but it sure feels like good stuff be going on in there! So instead of dwelling on how much weight I would be able to lift....I focused today on finding that challenging weight for the sets and squeezing like crazy at the peak contraction followed by ending in exaggerated stretch position. I am realizing that the amount of weight I can lift with my upper body is not the main goal. The goal is to build muscle...so I am going to just keep on pushing for that time under tension and roll with it. When I look at the changes in just my back over the past year, compared to the increase in the amount of strength I have gained....it reminds me what my Dad always told me. It's not the amount of weight you push/ pull Amy....it's the way you do it and how you isolate your focus on the muscle you are working ,that will make the difference.
After my back/chest workout I ran outside for 30 minutes and sweat like crazy.

[amysuds]

This morning I woke up weighing a bit more. I knew yesterday that the chicken I boiled had still alot of salt left in it. I figure that is the issue...so no worries. I worked my legs this morning. I decided to go after my quads. Started with sets of light weight front squats and then smith squats. I did not go glutes to floor. I had my feet right under me, not forward doing the smith ones. I felt those big time. I did 10r per set using 130lb. Then I leg pressed with my feet together...using 200lb for higher reps. I had serious lactic acid building up. The leg extensions were so painful.....I was struggling to hit 20reps per set at 75lb. Going on to SLDL...oh my, I used 115lb and did high rep sets again. My arms were exhausted after the first set...my rest time in between was high due to trying to shake out my arms. I finished with leg curls...some calf raises. After the weights....I went outside and jogged for 30 minutes. I almost quit about 1 minute into it. My legs felt like they were going to fall off. Somehow, I finished without stopping to walk at all. I have to admit I was crying during most of it. Crying for no specific reason,...just hormonal for sure. As today went by...my legs have been achy and definitely retaining water...I can feel it. Right now...my entire body is exhausted. This was the first week of my son's daily MMA training and daughter's 3 dance classes, so I haven't stopped running from a.m. to p.m. My hubby is finally home from a business trip, so I have help now . I need to sleep at least 10 hours tonight to recover...I know I am pushing way too hard and not getting enough rest at night. I am also drinking alot of water to get this salt outta me. I'm going to watch t.v. now, for the first time this week.

[JENerator]

Oh my Amy! You are a non-stop, all-out prep bada$$!! What's the sayin' I've read in some contest prep threads, 'it's not cardio until it's emotional'...lol, well, there you go!!

Get some solid rest and recovery goin', you certainly earned it!

[amysuds]

Originally Posted by JENerator

Oh my Amy! You are a non-stop, all-out prep bada$$!! What's the sayin' I've read in some contest prep threads, 'it's not cardio until it's emotional'...lol, well, there you go!!

Get some solid rest and recovery goin', you certainly earned it!

Hey thanks! I am trying to rest..it's been a challenge.

[amysuds]

Saturday...slept 8 hours last night. I'm still tired so I'll shoot for more shut eye tonight.
Today I worked shoulders/arms. I started with smith machine presses, felt real strong and went heavy as I could. I did laterals with 20lb...the highlight were rear delt bent raises. I got to 30lb for 12 reps! That strength went up suddenly, a ten lb increase. I was checking my form during laterals and my shoulders are really starting to show separation. The good thing is that they are holding the size so far. My arm workout went well too. I had no strength increases but could do a few more reps this week. My biceps look like they are shrinking. Maybe it was just that my delts were so friggin pumped that made my arms look smaller...lol...
I finished this workout by mowing the lawn with the push mower for a few hours. I swear that vibration in the handle is a workout in itself

[amysuds]

Yesterday I worked my upper body. It was a re-feed day and I felt really good. My back exercises started off great. I worked my arse off and made the most out of every rep. Shoulders went the same way. I was not sore at all from Saturday's workout...so I was seated pressing 35lb no problem. I took my time on the first half of this workout. When I did chest..I actually had a strength increase. So I went a bit heavier than I normally do...but I am very careful not to get carried away with pecs. I started to decrease rest times at this point. I have found that it does not help me lift more even when I take extra rest while working arms. So...I went with my instinct and got a great pump while keeping my heart rate up through the second half. After I finished...I ran for 30 minutes. I was SO tired last night I was crawling up to bed by 10:30. I am a night owl by nature, so that was unusual.
Today I woke up and weighed myself...up a pound. It's that wonderful week of the month...it sucks because I cannot get an accurate weight reading for a few days. I am not patient when it comes to water retention. So I said "whatever" and went on with the day. I started my leg workout with Olympic bar squats after I warmed up. I figured I would ease into them and then get heavy. I loaded 135lb and started my first rep. I could barely get the thing up off the hooks. Once I did...I felt like my upper body could not handle the load. My pecs were agitated...my traps crying...not a good scene. I did the best I could. The worst part is that my legs were in stellar condition ready to go! I then went to hack squats just to see if I could do better with the load off me. I did...200lb and was happy with that. Leg ext were 100lb. Now my legs were shaking The SLDL were at 155...just a hair short of my goal today. Overall...a good day. I am trying to work against the strength loss I may have during prep. My back is stronger this time around, which will definitely help me. It does feel a bit weird lifting right now...maybe due to my BF going down and less total body support maybe? I also am much more tired this time around. Tonight I am very , very, very hungry. I just ate a huge plate of plain spring mix salad with no dressing to hold me over until my last shot of protein soon. My carbs aren't really that low either...yet I was pretty "foggy" this afternoon and evening. It's all fine....I will get through it!

[brittafoster]

Originally Posted by amysuds

Yesterday I worked my upper body. It was a re-feed day and I felt really good. My back exercises started off great. I worked my arse off and made the most out of every rep. Shoulders went the same way. I was not sore at all from Saturday's workout...so I was seated pressing 35lb no problem. I took my time on the first half of this workout. When I did chest..I actually had a strength increase. So I went a bit heavier than I normally do...but I am very careful not to get carried away with pecs. I started to decrease rest times at this point. I have found that it does not help me lift more even when I take extra rest while working arms. So...I went with my instinct and got a great pump while keeping my heart rate up through the second half. After I finished...I ran for 30 minutes. I was SO tired last night I was crawling up to bed by 10:30. I am a night owl by nature, so that was unusual.
Today I woke up and weighed myself...up a pound. It's that wonderful week of the month...it sucks because I cannot get an accurate weight reading for a few days. I am not patient when it comes to water retention. So I said "whatever" and went on with the day. I started my leg workout with Olympic bar squats after I warmed up. I figured I would ease into them and then get heavy. I loaded 135lb and started my first rep. I could barely get the thing up off the hooks. Once I did...I felt like my upper body could not handle the load. My pecs were agitated...my traps crying...not a good scene. I did the best I could. The worst part is that my legs were in stellar condition ready to go! I then went to hack squats just to see if I could do better with the load off me. I did...200lb and was happy with that. Leg ext were 100lb. Now my legs were shaking The SLDL were at 155...just a hair short of my goal today. Overall...a good day. I am trying to work against the strength loss I may have during prep. My back is stronger this time around, which will definitely help me. It does feel a bit weird lifting right now...maybe due to my BF going down and less total body support maybe? I also am much more tired this time around. Tonight I am very , very, very hungry. I just ate a huge plate of plain spring mix salad with no dressing to hold me over until my last shot of protein soon. My carbs aren't really that low either...yet I was pretty "foggy" this afternoon and evening. It's all fine....I will get through it!

Sounds like your workouts are going good.. How is that diet treating you ?? It seems like a lot to take in,, not food wise really, just brain wise,, and the refeed,, more power toyou,, i am on kinda low carb thing now,,, minus my breakfast, and post workout meal, which is meal 2, andi am doing awesome with it.. YOu look great,, whens the next comp??

[SuzMax]

Hey Amy! I'm all caught up again. Your workouts are incredible! YOU are incredible! I really liked reading what your Dad taught you about lifting:

"It's not the amount of weight you push/ pull Amy....it's the way you do it and how you isolate your focus on the muscle you are working ,that will make the difference."

What a great lesson! I always learn so much from you. And it looks like you had a great teacher. Keep up the great work. Your workouts are so inspirational as always!

[amysuds]

Originally Posted by brittafoster

Sounds like your workouts are going good.. How is that diet treating you ?? It seems like a lot to take in,, not food wise really, just brain wise,, and the refeed,, more power toyou,, i am on kinda low carb thing now,,, minus my breakfast, and post workout meal, which is meal 2, andi am doing awesome with it.. YOu look great,, whens the next comp??

Hi Britta!
Well my nutrition plan from Layne is pretty easy to follow. I eat mostly the same exact foods everyday, although there are many choices for me to choose from. I have my good days and bad days....but I can add all the macros in my head so it's fairly simple to stay on track.
My next comp is Oct 24....very exciting!!

[amysuds]

Originally Posted by SuzMax

Hey Amy! I'm all caught up again. Your workouts are incredible! YOU are incredible! I really liked reading what your Dad taught you about lifting:

"It's not the amount of weight you push/ pull Amy....it's the way you do it and how you isolate your focus on the muscle you are working ,that will make the difference."

What a great lesson! I always learn so much from you. And it looks like you had a great teacher. Keep up the great work. Your workouts are so inspirational as always!

Aww...thanks He is really supportive and I am so lucky!

[amysuds]

Today was another re feed day and my back/chest workout. I was a bit stiff this morning, I did hill sprints and abs yesterday. So I went right into my gym after breakfast and started with rack chins. I warmed up and used the 25lb plate. I only reached 6 reps So I then went down to 15lb and struggled to reach 12 reps. I sat on the floor and laughed...ha ha...every time I do those, I am dumbfounded with my performance. So I went on and barbell rowed 100lb for 10-12 reps range. Lat pulldowns I went wide grip and used 70lb for 15rep sets. The rest of my back work was decent. Chest workout was the usual....my pec/delt connect area is still sore from the Monday workout. After my weights...I headed outside for a 40 minute run. My legs felt good...nice and strong. When I had my next meal following cardio...I chose to use all my carb allotment on oatmeal. So I made my bowl of undercooked, very thick yummy favorite filler upper with my protein shake. From that point on ....I went downhill...I was so lethargic. I probably should have had a rice cake and less oats. For whatever reason...my legs got so swollen over the next hour and hard as rocks with no cuts. Then they started thumping...my husband came home from work shortly after then and took one look at me and said..."you're shot". He suggested I sit down and put my feet up for awhile. I haven't had that much swelling in a long time. Maybe I didn't drink enough water or something...but my jeans were SO tight I had to change them. Yuck...not what you wanna do at 5 weeks out. So tonight I am going to bed early...I think the outside sprinting is putting alot more stress on my lower body compared to other HIIT I have done on my machines. Tomorrow is leg day and I have BIG plans for these wheels

[amysuds]

Tuesday...legs
Today my legs felt so much better than yesterday with the swelling gone. I warmed up and went right for squats. I only reached 165lb today...I worked hard, but my lower body was feeling unstable on the way down. I went down slow and exploded up to start. Hack squats were 180lb and I once again tried to really use power on the way back up. Leg extensions hurt alot today. Good thing I was at home because I was yelling "OUCH!!!!" at the end of every set. I wobbled around for walking lunges and had to stretch my quads out for awhile. My energy started to go downhill at the start of SLDL...I was using 125lb for 12r sets and struggling. I turned my feet inward for one set with my knees slightly bent...then straight forward feet...then wide stance feet turned outward. I am approaching hams from every angle I can. I also did leg curls the same varied foot positions. I can feel a huge difference in what is working back there when I do this. When I stretch my hams after, I also turn my foot in the same manner to get a deep stretch on all sides.
The workout left me lying on the floor afterwards as usual. I was in a trance-like state....ha ha...wouldn't have it any other way!!

[amysuds]

Ok so it is apparant that I don't even know what day of the week it is sometimes! My last entry was Friday's leg workout...not Tuesday. It makes sense to me now why I slept for 11 hours into Saturday morning. I worked myself til I had nothing left to give.
Saturday's workout was like this...when I FINALLY woke up, I had a small meal and then went running for 20minutes with a serving of Xtend. I then ate breakfast and did my shoulder/arm workout. Not too much new there....I still do not like cable lat raises at all, even though I did them. I am all for manipulating variable with free weights for shoulders. I can feel the delts working so much more. This is just me by the way...alot of people have much success with cables...I feel lots of other parts assisting too much. I finished by running another 20 minutes outside. Then I mowed the lawn
Sunday I ran my 15 sprints up my street that has a slight incline. The only way I could get through the last 5 was to literally visualize Layne at the end of the street yelling for me to "DIG AMY, DIG!!". I know I am a bit odd with that...ha ha....but it's tough to do this alone sometimes! Whatever it takes to get the job done, right?? As I finished my last sprint, my husband was there moving the lawn sprinkler pretending not to watch me, but watching. I think that is the first time he has seen me do those. Anyhow...he ran track for years and I am a self-taught cardio chick trying to figure it all out. So I ask him...how did I do? Keep in mind he is honest....whether I like the answer or not. He told me...."you were trucking!" And I waited for him to say....but.....so I asked him if my form was correct. He told me to keep my arms closer to my body as they move with me. Gosh I love him!

[amysuds]

Sunday I also worked my abs. I am getting very agressive again with them. I am kind of hot and cold sometimes....because of my extra skin on my tummy...I am not sure if ANY of the hard work will show through. Time will tell, no biggie!!
Monday's upper body highlights...I barbell rowed 135lb, rack chins with 35lb again (YAY!) and the rest was super killer. I think I need to continue being a bit more aware ,to keep progression going ,while working my chest. Not change the world...but not settle for the weight I am currently moving. I honestly think what I did last week ...by working my pecs a bit harder...helps my back workout somewhat. So I will follow Layne's workout plan and try to add a tiny bit more weight here and there. Oh and I forgot to mention...I once again split my running session into 2 twenty minute ones, one before and one after. No fasted cardio though. That is not condusive to Layne's pre-contest protocol. I may not eat an entire meal beforehand...but I am having small healthy snack before and of course XTEND!!

[amysuds]

Tuesday...legs
This morning I had some Cheerios and milk and then went to run sprints. I went to the same park I normally go to...but this time, I used the toughest hill there is. GULP! I asked my husband last night for some tips with this hill. He suggested I not get a running start, he said for me to walk around the park for 10 minutes and then walk up to the hill start...then RUN! Much harder than the way I was doing the other ones. I would back up and get a running start to help me up the hill kind of. He also challenged me to keep my arms fairly relaxed and not use them very much to pump. Oh was he right...oh my gosh, my legs were screaming! It was 45 total run up stepping and 80 steps on tiptoes to get back down to the bottom. The friggin grass was misty wet and I was praying I didn't wipe out. I did all 15 and walked around the park again for 10 minutes to relax my legs. My quads were in lock up, probably from the walking down the hill part. By the time I got home...I was all fired up ready to attack the leg workout. But of course I ate breakfast first. I hack squat 230lb, full squat 70lb with feet forward on Smith machine, a couple sets of single leg squats...leg ext at 100 lb (felt no pain by the way)...SLDL 145lb...ham curl 45lb, calves and stretched like heck after. I feel so awesome right now...it's a few hours later and I did not crash like I do sometimes.Tomorrow is a rest day...I will need it for sure. Contest prep is going well...I wanted to note also that I am still steadily increasing fat free dairy intake on regular days. I am going with my instinct that I am one of those people that burns more fat from dairy. We shall see...I just love testing theories!!

[JENerator]

I think it's awesome how you are tryin' to think of ways to make everything HARDER instead of EASIER. Difference between being good and being the best right there. Great work, Amy!

Interesting experiment with the FF dairy. I'm a big fan of fat free dairy, too- hope it works for you!

[amysuds]

Originally Posted by JENerator

I think it's awesome how you are tryin' to think of ways to make everything HARDER instead of EASIER. Difference between being good and being the best right there. Great work, Amy!

Interesting experiment with the FF dairy. I'm a big fan of fat free dairy, too- hope it works for you!

Thanks Jen! I have learned so much this past year. Especially from researching this site for tips. It is making me work harder instead of longer

[amysuds]

The last few days have been tough. I have been going to bed earlier than usual, yet I feel exhausted. Yesterday's back/chest workout went pretty well. I was down 20-25% across the board in the amount of weight I lifted. At this point in prep...I expect this to happen. I split my cardio again, 20 minutes running before and after the weights. By the afternoon yesterday, my legs were thumping. I couldn't even stand at the bus stop to wait for my kids....I had to sit in the road...lol....a lady stopped in her car and asked me if I was ok! After the kids got home, we went to my son's MMA training and his coach told me I looked "torn up". My daughter had 2 dance classes also and I could barely get up the stairs into the studio. There was no where to sit, I had to stand for another hour and a half...I was struggling. When we got home...all I could think about was bed. I couldn't wait to rest my body.
Today I woke up feeling much better...yet my legs are still a bit shaky. I decided to do my HIIT up the small hill on my street before the leg workout. Once again...I felt SO GREAT after the sprints and some more food. Those things are so worth the effort...not to mention the soup of hormones released afterwards I get as a bonus! So I decided to use the Smith for sets of 10 squats each set...I went as low as possible and this time I went down slow and up slow with feet out ahead of me.( I am really trying to avoid losing any of my glutes.) I also did the same tempo with leg press. By the time I did leg ext...the lactic acid was built up big time. My quads felt like they were going to explode. SLDL I used 120lb for 12 rep sets...focusing on keeping constant tension in my hams. I tried to go heavy with leg curls...heavy weight with hams is so important because of the size of the muscle. I missed my goals and failed to even reach the reps I was supposed to until I dropped way back in weight. So I threw in a few partial reps at the end and made them do work. Tonight I feel like I did last night. I am in great need of a long 11-12 hour night sleep. I know they say you can't make up sleep you miss...but for me, more sleep equals more results.

[brittafoster]

Originally Posted by amysuds

The last few days have been tough. I have been going to bed earlier than usual, yet I feel exhausted. Yesterday's back/chest workout went pretty well. I was down 20-25% across the board in the amount of weight I lifted. At this point in prep...I expect this to happen. I split my cardio again, 20 minutes running before and after the weights. By the afternoon yesterday, my legs were thumping. I couldn't even stand at the bus stop to wait for my kids....I had to sit in the road...lol....a lady stopped in her car and asked me if I was ok! After the kids got home, we went to my son's MMA training and his coach told me I looked "torn up". My daughter had 2 dance classes also and I could barely get up the stairs into the studio. There was no where to sit, I had to stand for another hour and a half...I was struggling. When we got home...all I could think about was bed. I couldn't wait to rest my body.
Today I woke up feeling much better...yet my legs are still a bit shaky. I decided to do my HIIT up the small hill on my street before the leg workout. Once again...I felt SO GREAT after the sprints and some more food. Those things are so worth the effort...not to mention the soup of hormones released afterwards I get as a bonus! So I decided to use the Smith for sets of 10 squats each set...I went as low as possible and this time I went down slow and up slow with feet out ahead of me.( I am really trying to avoid losing any of my glutes.) I also did the same tempo with leg press. By the time I did leg ext...the lactic acid was built up big time. My quads felt like they were going to explode. SLDL I used 120lb for 12 rep sets...focusing on keeping constant tension in my hams. I tried to go heavy with leg curls...heavy weight with hams is so important because of the size of the muscle. I missed my goals and failed to even reach the reps I was supposed to until I dropped way back in weight. So I threw in a few partial reps at the end and made them do work. Tonight I feel like I did last night. I am in great need of a long 11-12 hour night sleep. I know they say you can't make up sleep you miss...but for me, more sleep equals more results.

WOW, deff sounds like you are busting your ass. Good job girl.. How much longer do you have till the comp?? You will do awesome .. Hey i got a question foryou too. It says you ran before and after workout. What is your opinion on running? I just started running, and its helped me slim down, but i dont want to loose much muslce,, do you think its counteractive??

[amysuds]

Originally Posted by brittafoster

WOW, deff sounds like you are busting your ass. Good job girl.. How much longer do you have till the comp?? You will do awesome .. Hey i got a question foryou too. It says you ran before and after workout. What is your opinion on running? I just started running, and its helped me slim down, but i dont want to loose much muslce,, do you think its counteractive??

Thankyou Britta
As far as running goes....this is my take. For someone who has stubborn thigh and glute fat like me, it is a great cardio choice. It is important though to use Xtend to help protect the muscle. I do not think I have lost much muscle from running. It burns more calories in less time...and I don't like running (because it's hard!)... so it's a great choice for me. I have free choice for the type of cardio I do ,while working with my coach Layne.

[amysuds]

Yesterday I split my cardio up around my upper body workout. I headed outside to do my first run session into the 30-50mph wind gusts. Oh my gosh...that was brutal. I felt like I was running in slow motion at times into the wind, then it would let up and I would go flying! It was a huge challenge but I made it. My weight workout went like this...I found the weight where I could lift the required reps and then took 30 sec rest between sets. No stretching in between sets either....I may be losing strength in my workout from doing that. I did, however stretch EVERYTHING when I finished. My second run went about the same as the first. I woke up today with a sore middle back.
Today I did my hill sprints after a light breakfast. I chose the BIG hill, and did 12. I ran 3 regular level sprints also, for a total of 15. It was kinda funny...after a few times up the hill, my quads were feeling it. ( keep in mind this hill is extremely steep). I swear, those quads are pulling me up the hill instead of my glutes driving me! I was literally telling myself..."come on glutes, do your friggin job here and stop pawning off the work!" During my level sprints, I noticed today how much more powerful I am getting. I ran farther and faster than last Tuesday. I felt like a freight train. When I walked around the park to cool down...I only felt tight in my quads...nothing on the other side. I went home and ate again. A little while later I did my leg workout. I started with deadlifts and when I reached 185, I decided to try 200 again just to see. I could only get it up one time. But I was pleased to even do that! I then smith squat deep ,feet forward at 100lb and leg ext 85lb. My quads were a killin me. I was thinking.."that's what you get for being greedy during sprints, my beloved quads!" I pushed on them even harder. My SLDL was right on at 165 and leg curl 50lb. My calves once again were doing too much work during leg curls, so I tried to keep my toes pointed. Boy, if all my muscles would just do what they were supposed to! LOL!!

[ashRD2b]

Wow Amy! Your program is def a killer! How in the world do you train each body part 2x per week for hypertrophy and not fatigue? Do you think you need more time for recovery? I was just wondering because I am competing again in april in another OCB show and I am currently playing around with my programs. I was thinking of doing 18 weeks of hypertrophy and strength (old school style)- lifting 3x per week, with a split of shoulder,chest and tris/back&bis / legs&abs. Doing cardio 3x per week for 30 mins at 60%. Then I will switch over to cutting up. I def feel like **** because I put on like 15 lbs from my last show in june....but I waas just playing around with my program and I need some feedback. Also, where do u purchase those supplements.....I usually go to vitamin shop but I have never seen them there.