BrandyTKO - Competition Prep

[BrandyTKO]

Legs, legs, legs, killing da legs kinda day....

So, first things first....I found the 2010 schedule for the FAME competition that I will be competing in. The date is March 27th. I am SOOOO excited. Now it is set in stone!!!! There is also a FAME camp here this weekend to learn all sorts of stuff (which I might go to) and then a FAME competition here later this month so I will go and watch that for sure to see what their shows are all about.

I haven't been that great with my diet and my scale still has no batteries so I am freaking out a bit, seriously this time, that I may have gained some weight. Gotta get those batteries. Anyway...I haven't been so good with the diet (confession time), I try to be good, but then little things get eaten that aren't part of the clean diet, too many nuts, some crackers of the not-whole-wheat variety, a dessert, not all in one day usually. Other days I don't eat enough, loads of protein, but probably not enough of the other macros. So today...once again...I will try to be good today. Having said that, I mentioned to another BodySpace member recently that I can't wait to start cutting. Its like having a gift you can't open yet...I want to SEE what I have built, I really want to get on with it and see!

Had one of those turbo-blast-ya-at-the-gym drinks yesterday before hitting legs. Not sure if the drink helped or I was just energetic, I think it was the drink....

- Squats on Smith - 140# x 12, 145# x 12, 150# x 12 and 70# x 12 (gone up considerably on the weight on this considering my start set last week was 125#; the 70# light set feels sooooo light now. More on the heavy stuff later);

- Leg Press - 400# x 12 x 12, 410# x 12 x 12 (the last two sets were really hard!!! Maybe a bit too hard, gotta watch I don't injure myself)

- Stiff Deadlift with Cable on Step - 140# x 10; 135# x10, 140# x 10 x 10 (the 140# was difficult because I'm not sure I kept my form while trying not to be pulled off the step, I'll have to go over this with Martin, the weight was do-able though);

- Split Squat with DB - 20# x 12 x 12 x 12 (snore...)

- Lying Leg Curls - 60# x 10, 60# x 6 + 50# x 4, 60# x 5 + 50# x 4 (darn leg curls, just can't get heavier on these. Maybe I should put them at the beginning of my workouts)

- Butt Blaster - 25# x 15 x 12 (I am always so tired out by the time I hit this one, maybe should move it to the beginning as well for a change)

- Leg Press for Calves - 200# x 15 x 15 x 15 x 15 x 15 (five times 15 painful reps, burning, burning, burning up the leg press and the calves)

Got on the treadmill to do a slow and steady pace cardio (by which I mean a bit of a brisk walk).....but best laid plans went awry and I ended up doing a fast walk for 5 mins and then a moderate pace run for 10 and then switched to the stationary bike for another 10 mins on hill setting. BLASTED the legs! Felt pretty wobbly after this workout, plus my knees and hips ached the rest of the day from running. I'm not much for running. I'll warm up to it. 10 mins is a good start.

On heavy weights....I try to see if I can lift a little heavier each week, even if its only 2.5 to 5 lbs heavier. My husband said, you have to be careful you don't lift too much and injure yourself. I sort of brushed that comment off, but he may be right. I lifted heavier today on several things, but can you keep going up every week? Should you try to stay in a zone for maybe two weeks? I figure if I can get a full, albeit HARD, set out of something then its fine. If I can get even to the low end of the rep range (say 8 out of 12) then its good. If I can't get 6 out of the 8 to 12 rep range then lighten the load. I'll have to talk to Martin about this. I'm getting full sets out, but how much is too much. My husband is concerned because I'm always sore...I think that's the name of the game though when you are building. Soreness is going to happen. Sometimes it only lasts a day, sometimes two, some days I don't get it at all (especially on chest day). When I'm cutting I probably won't be lifting as much weight, but the soreness will come from doing a whole lot more cardio, a new kind of sore!

If I get out there today it will be shoulders / core day, now that day makes me really sore!

Brandy

[ninjinja]

Originally Posted by BrandyTKO

I hope everything is all right for you. I'm doing really well and enjoying the training. Seem to be getting stronger all the time. So far, things are going MY way!

Things couldn't be any greater for me... other than having to miss out on the gym alot lately

[SandyW1]

Congrats on your PRs! I agree that you have to be careful about going too heavy too soon. But it sounds like you are being smart about it!
I find something is sore just about every day! If I am not sore, I begin to wonder if I didn't work hard enough! I am working on building right now too. I hope when I begin my cut, I see a big difference!!!!

[BrandyTKO]

Originally Posted by ninjinja

Things couldn't be any greater for me... other than having to miss out on the gym alot lately

Ahhhh, life gets in the way of our gym time sometimes. That's just the way it goes. Hope you get some training in soon. Glad to hear all is going well for you.

[BrandyTKO]

Originally Posted by SandyW1

Congrats on your PRs! I agree that you have to be careful about going too heavy too soon. But it sounds like you are being smart about it!
I find something is sore just about every day! If I am not sore, I begin to wonder if I didn't work hard enough! I am working on building right now too. I hope when I begin my cut, I see a big difference!!!!

Yes, I worry when I'm not sore. After chest day I am almost never sore, but I don't think I'm doing it wrong or can hit it any heavier at this point, so here's hoping that it all works out. I can't wait to see what I've built up. Good luck in your goals!

[BrandyTKO]

O.k. briefly, because I'm putting two workouts in one here....so lots of stuff....I'm so excited as I'm registered for a FAME camp which is tomorrow morning. Its waaayyy ahead of time, but I want lots of time to prepare. This is to learn some posing, find out what the judges expect, info on tanning and suits and an assessment of what category is most suitable to enter (although I'm a tiny bit early for that...I still have 10 more weeks to build, build, build). This should be fun, though I'm not looking forward to the start time of 9:00 a.m. on a Saturday, but I'll suck it up.

Shoulders / Core Day:

- Oblique Cable Crunch - 70# x 20, 75# x 20, 70# x 20 each side (didn't feel this so much today, 75# was too heavy and I'd lose form, I felt it a bit later though)

- Lateral with Front Raise - 10# x 12 x 12 x 8 + 15# x 6 + 10# x 6 (well I tried the 15#'s, too heavy...maybe I'll give 12's a try next time)

- Upright Cable Row - 70# x 10 x 10; 75# x 8 (shoulder was hurting a bit on this, I tried the 75# though)

- DB Shoulder Press - 30# x 9 x 9 x 8 x 7 (YES, YES, YES, YES - I got the DB's up all by myself for all 4 sets AND did pretty good on the reps! Shoulders were sufficiently warmed up by this point.)

- Apex Machine Shoulder Press (for left only) - 30# x 12 x 12; 40# x 8 (gave a bit more weight a try and an extra set too - only supposed to do 2 sets here)

- Shrug on Smith Machine - 110# x 12; 120# x 12 x 10 x 10 (the 110 seemed pretty easy today so I upped the weight, but was losing my grip on the last two sets, lifting straps next time!) Some girl was checking me out on this, wandered by the machine very closely to eye up what I was lifting. She was wearing one of those bra tops that expose your abs, hers weren't too bad. I haven't braved the bra top territory yet, but I will when I'm leaner and then MINE will be SOOOO AWESOME that rays of light and a chorus of angels voices will eminate from them!

- Decline Leg Raise - 25, 25, 16 (this was extra hard today, why is that? totally blew the last set, but must try harder if I want all that light and angelic singing.)

- Leg Extensions on Bosu Ball - 20, 20, 20 (Did it, struggled with the balance a bit, but I did it....I think I saw a spark of light coming off my abs)

- Lower Back Extension on Machine - 85# x 20, 95# x 20 (85# seemed too light, 95# was Juuuuussst Riiigghhht!)

- Rear Delt Band Thingy - didn't do it. No where to tie the band. There will be no light or singing coming from my rear dealts at this rate.

20 min cardio (10 min tread run, 10 min stationery bike).
--------------------------------------------------------------------

And now for something completely different......(flash forward to next day, same bat-gym, same bat-program, holy gym-rats Batman, she's here again!)

Chest / Triceps Day:

I can't believe this was the 4th week of my new routine....but it is...time flies and before I know it I'll be cutting.

- Close Grip DB Press (for tri's) - 20# x 12 x 12 x 12 (oh I see I was supposed to do 6 - 10 reps, oh well)

- Crunch on Floor legs bent 90d - 3 sets of 35 (Done!) and super-setted with....next exercise...

- Fly with Cable - 30# x 12; 30# x 5 + 40# x 4 + 30 x 3; 30# x 12 (30# seems too light, 40# too heavy)

- Incline DB Chest Press - 4 sets of 30# x 12 reps (just can't get the 35's up on my own, I tried the last reps were really pushing it though, so maybe its a good thing)

- Flat Bench DB Fly - 4 sets of 25# x 12 (oops...was only supposed to do 3 sets, whatever)

- Bench Press on Smith - 70# x 10 x 10 x 10 x 10 (started at 70# on this and did it for all four sets, sooo goood! That same gal was in there today with her same pink bra top checking me out, checking my weight on that same smith machine, is this de ja vu? Look out chickie cuz I'm gonna be making you look bad, after I lose about 20 lbs and look uber lean and ripped and can wear smaller clothes and all....don't notice me yet, go over there and do your workout....)

- Bent Over Elbow Extension on Cable (tri's) - 45# x 12; 50# x 7, 45# x 10 (50's just to hard on my elbows for now, was feeling it pretty good with 45's anyway.

20 min cardio (10 min tread run, 10 min stationery bike).

Th-th-th- that's all folks! For all you Canadians out there, have a wonderful Thanksgiving weekend! We'll talk turkey next week! Lean, delicious turkey (nix the pumpkin pie).

Brandy

[BrandyTKO]

O.k. that thanksgiving dinner is done and I ate lots and had a lovely day of eating everything in sight. I did make a ton of non-starchy vegetables though and so loaded up on them and still have lots left over to keep me interested in vegetables and not having to cook them for a couple of days, that's the biggest deterrent for me is preparing and cooking the darn things. Now back on track and stop goofing around with food. Clean, clean, clean - diet that is!

There is this chick in my gym, she looks over weight and out of shape, but I can not believe how much she can lift. Maybe she's doing a bulk with extra weight. She's curls 30 lb DB's or more, she does shoulder presses on the smith at around 150 lbs (not counting the bar). I haven't seen what her squats or leg presses are but I'm sure they're impressive. She grunts and groans and growls loudly about it too, she's not shy. She scares me. I want to get to know her, work out with her, find out what she's up to, how long she's being lifting. She's impressive. If she does a cut I would bet she would be an awesome sight to behold! Maybe in a year or so I'll be able to lift as much as she can.

Oct 11 09 - Back and Bi's day:

- Double Crunch - 3 sets of 25 supersetted with the next exercise (why did this make me out of breath? I was feeling it though)

- Lat Pulldown with V-bar - 100# x 10 x 6 - 90# x 6; 90# x 10 (wasn't so strong on this)

- Hammer Strength One-arm Row - 52.5# x 10; 55# x 10 x 10 x 10 (o.k. strength kicking in now)

- Bent Over Straight Arms Pulldown on Cable - 70# x 10 x 10 x 10 x 10 (so this is where the scary chick is working out right next to me looking at me, I HAVE TO nail full sets of this or she'll laugh at me I'm pretty sure....she's busy with her 150# shoulder presses for some of it...we kind of circle each other and watch each other quietly like a couple of wild beasts stalking each other, I watch her and I know she's watching me...maybe we can be friends...or maybe she'll just bite my head off...)

- Hammer Strength One Arm (high to low) - 70# x 12; 80# x 10 x 10 (I hope she's watching this cuz this is a PR for me, maybe she'll be impressed, more likely she doesn't give a crap)

- Standing DB Curls - 20# x 12 x 12; 25# x 5 - 20# x 7 (oh...phew she's gone, I can relax, nope she's up there in the cardio section watching me, I can see her. She can't tell I have measly 20# DB's from there, surely. Must try harder...oh, fail on the 25#'s that sucks...)

- Incline Hammer Curls - 20# x 4 - 15# x 8; 15# x 12 x 15 (oh stare away...I don't give a damn, you're stronger, but we all have to start somewhere, I'm working on it);

10 min cardio run on treadmill (yeah I ran, other chick, I saw you slow peddling on the recline bike, Ha!); 10 min on stationary (upright) bike.

Stretch and home to finish making thanksgiving dinner. I'm hungry.

------------------------

Oct 12/09 - Legs Day

I have discovered that sleep has the biggest effect on my training. Those days where I can't seem to lift heavy stuff or less than I normally lift seem to be directly related to the lack of sleep I had the night before....I have that in mind heading into this workout, cuz I didn't sleep well.

I just start getting all the stupid myriad of weights together for the smith squats when who shows up...the scary lifting chick again. Oh man...what are you doing here...you know I didn't get much sleep, I'm gonna be lousy today. And she's keeping an eye on me too...there's pressure.

- Smith Squats - 155# x 12 x 12 x 12; 70# x 12 (new PR on this, not pressure, just felt able to do it...good stuff)

- Split Squat with 25# DBs - 3 sets of 12 (up from 20#'s last time)

- Leg Press - 420# x 12 x 12; 425# x 11 x 10 (new PR here too, not doing too badly considering lack of sleep and "she who is lifting heavy" has left the area, pressure off)

- Stiff Dead Lift on Cable with Step - 140# x 12; 135# x 12 x 12 x 12 (I think I have to stick with 135 on this, any heavier and I mostly spend the set trying to stay on the step)

- Lying Leg Curls - 70# x 4 - 50# x 8; 50# x 10 x 9 (I keep trying, but I'm not getting anywhere on this)

- Leg Press Machine for Calves - 200# x 15; 220# x 15 x 15 x 15 x15 (up on this, much cramping and burning. Threw in a couple of 400# leg presses for fun too, different machine, whole new feeling and HARD)

Butt Blaster - 25# x 15 x 15 (at least I did full sets on this, its harder than it looks and I still get dizzy getting up...slowly...)

10 min fast walk on treadmill, stretch and home.

Enjoy your short week and hope you all had a great weekend!

Brandy

[BrandyTKO]

Ooohhh FAME Camp. I went to a Camp on the weekend put on by FAME which is the competition I will be going into. The camp was run by a Figure Pro. She was really nice and informative. We went over where to get posing suits, shoes, tanning stuff, stage makeup, routine attire, what the judges expect, some posing stuff. More for all other categories except for bodybuilding, but the basic quarter turn poses and different arm positions depending on whether you are in bikini model which is softer or figure and bodybuilding which is a little more flexed in the shoulders, lats, etc. She assessed us for which category our bodies best suited. Some of the participants are competing at the show here in two weeks all of whom are entering bikini model category (it was a small group, 7 girls). Myself and one other girl are aiming for the March competition both in figure or bodybuilding and she pegged us for that pretty well. The other girl could probably compete now, she's lean enough, showing some ab definition, but she wants to lose some weight on her legs.

Anyway, it was fun, interesting and I am armed with all sorts of info. Who knew there was so much stuff available locally. I thought I'd be sending away for most things. Not so thrilled about having to do a routine if I go into bodybuilding category, which is a mandatory component for this competition. However, its not like the fitness routines. In the bodybuilding category you can have a costume or just a posing suit and you just kind of bop around on the stage to music and get in your 5 mandatory poses, no crazy balancing acts or spinning around or anything necessary like that, though you are allowed if you want to, but the judges aren't really looking for it, they just want to see what you've got in the way of muscle. I love the fact that bodybuilding is the leanest and driest component, lots of definition, showing striations, etc. Can't wait to get to that level of leanness - with any luck...Figure is not as lean, but the next step down the lean scale, I'd be happy with that if that is where I end up come competition time.

Anyway, it will be fun to see the competition in a couple of weeks and know some of the girls out there and then also to be in the same competition as the other girl in my category range. She was super nice, I will have to see if I can track her down. I knew a couple of the other already girls through BodyProud.com which is the site related to the FAME competitions. They might know where to contact this other girl. I'm not sure she is on BodyProud.com.

It was loads of fun and I am really psyched!

Brandy

[BrandyTKO]

So yesterday I was supposed to meet with my PT to train together (not a PT session, just a work out together, which is so much fun). I had a couple of cups of coffee, a pre-workout caffeine loaded thingy and then had to drive my husband somewhere first so I was running late for my 11:00 appointment. By the time I hit the gym floor I was soooo wired I was practically buzzing! I was a little bit nutty, seriously! The worst part of it was that I was also tired at the same time, another lousy nights sleep. Haven't been feeling too good since thanksgiving, all that rich food made me sick for couple of days, couldn't even drink water, ugh!

Martin showed me some pictures of his competition he did a few years ago. I made a comment that I was jealous of his abs, and he told me I'd have my own soon. YAY! Yesterday we trained shoulders and core, here's the scoop:

- DB Shoulder Press - 25# x 10, x 10; 22# x 12 x 8 (there's that lack of sleep hitting me, I can do 30#'s on this normally, wow, weak! I should never ever start with this, its just too depressing.)

- Oblique Crunch on Cable - 80# x 20 x 20 x 20 (up from 70# last week)

- Lateral and Front Lateral Raise with DB - 12# x 5 = 10# x 7; 10# x 12 x 8 (like this one, heavier isn't working on this for me yet)

- Smith Machine Shrugs - 120# x 12; 130# x 15 x 12 x 12 (up again on the weight, I'll bet I could do lots of 30# DB shoulder presses now....grrrr)

- Upright Cable row - 70# x 11 x 10 x 8 - 65# x 1; 60# x 1 (I dunno, shoulder was pinching a bit, elbow too, Martin kept dropping the weight a peg)

- Apex Machine Lower Back Extensions - 105# x 20 x 20 (hard not to have bum come off the seat on this, but feeling it pretty good - up from 95# last time)

- Apex Machine Shoulder Press (left arm only) - 30# x 14; 40# x 12 (yeah, I hope this is building that weaker side)

- Lower Core Leg Extension on Bosu Ball - 20, 20, 15 (this one has changed slightly. Instead of extending legs out and in, I sit on the bosu ball holding on with my hands, raise straight legs and crunch (like a v-up) at the same time - yes, feeling this!)

- Leg raise on decline - 3 sets of 20 (I think the decline bench and I just don't get along with each other, this hurts, and I don't like it).

10 min cardio run on tread and 10 min on elliptical, stretch, home...yadda, yadda...

That's the news from over here.

Brandy



-



-

[BrandyTKO]

I've done chest and back days since meeting with my PT. Both went well and I made a few gains in the weight I lifted. I did my cardio after chest day, but not yesterday as I was pressed for time. I'm really sore all over today.

I might as well put it out here then anyone reading this can kick my a$$ too. I was a bad girl with the diet for a week or two and after Thanksgiving last weekend I felt like crap for several days. Anyway the point is that I finally got the battery replaced in my scale and am horrified to find that I gained weight, maybe some muscle, but not 6 lbs in 2 weeks. Yesterday when I stepped on that scale in the morning it had me at 142! YIKES! Today I'm down 2 lbs. I drank a ton of water. That seems to help flush out any excess I carry (something to keep in mind come competition time). So now I have some extra work to do. I'll have to talk to Martin, do I try to burn it off now with cardio and risk losing muscle? Will getting back to my diet and sticking with it be enough and the extra weight will just go (hopefully without muscle going too). What an idiot! I think I must have been stressing about something, we were super busy with work and that always throws me off a bit. I've discovered I'm a bit of an emotional eater, I think most people are.

I'll maybe post my chest / back workout results here later just to keep it recorded, but for now I'm focusing on diet. Still working out, of course. I think I'm bored to death with the cardio machines, I have to find some other way of getting my cardio in. I miss kickboxing, but it takes a lot of focus too and time dedication, so maybe a couple of Spin classes a week. I've never tried them, but I hear they're great. Something different a couple times a week would be awesome! I'll have to discuss it with Martin as I don't want to burn off muscle as well.

On a good note, I think I have gained some muscle, I am seeing it all over the place, even with the extra stupid body fat!

Oh, a great tool for keeping track of what you eat is fitday.com, you can record all you eat, activities, etc. and it shows you the ratio of cals in compared with cals out! I'm getting back on that today!

Later,
B

[BrandyTKO]

Update de jour....I did legs day on Monday, killa routine, including a scary moment with the leg press machine which I won't get into (I wrote a blog about it instead), but had a temporary quad injury and worked with it anyway. Seems to have disappeared now so I got off lucky, again. I'll post more detail on legs day later.

I'm happy to report that I've dropped 4 lbs since the weekend, so sticking with the diet that was provided to me by my PT and probably dropping a bit of water has helped. I can see some abs! Cool. Feeling sore everywhere, but otherwise, less flubbery, I hate anything that jiggles on my body (boobs...well there's the exception, not much you can do about that). Just don't want that puffing over the pants muffin top thing goin' on....yuk!

Off to do shoulders again today and work this weird shoulder that apparently doesn't have a AC joint problem and nothing is wrong with it, at least that would show up in an X-Ray. Yeah, its all my imagination....yeah, that's it....all my imagination....

Chest / Tri's day tomorrow and PT session with the lovely Martin. Heading off to see the FAME show here on Saturday...the same comp I will be in in March....so excited to see it!

Later fellow BB'ers,
Brandy

[BRUTUSPLAC]

AWESOME SESSIONS !!!

wish my wife would train with me, justin is all yack
and his buddy wants to be a pro hockey player
BUT he cant skate yet, and wont learn to workout here.

took him to a tag sale this past saturday and found him brand new skates that fit him, ( 1/2 size to big )

KEEP up the great workouts !!

[BrandyTKO]

Originally Posted by BRUTUSPLAC

AWESOME SESSIONS !!!

wish my wife would train with me, justin is all yack
and his buddy wants to be a pro hockey player
BUT he cant skate yet, and wont learn to workout here.

took him to a tag sale this past saturday and found him brand new skates that fit him, ( 1/2 size to big )

KEEP up the great workouts !!

Yes, get the skates big, they're expensive and they grow out of them sooooo fast!!!!

I hear ya on getting the spouse to train with you....same here....I'm pretty much on my own in the gym, but it helps me focus, right? I'd be too distracted if my husband was in there.

[BrandyTKO]

The Canadian Nationals of the FAME show here on Saturday was so fun to watch. I knew the MC who works out at my gym, Martin introduced us a while back. Then 3 of the girls from the FAME Camp I attended earlier this month were in the competition. One of them won her category for physically challenged as she has serious arthritis and last year was in a wheelchair, she shared her story with the audience and so many people were really touched by it. I was so proud of her, she's come along so far and is so positive. Another lady from the FAME camp came in 3rd in the Novice Figure category. She wasn't sure she was even going to enter this show and would wait until March when we met. I was really thrilled to see her up on the stage and she looked great! So proud of all of them. Great show and fun to see what I will be getting into when I enter in March. Martin, my PT, says I could do both categories, Figure and Bodybuilding. That would be interesting, but a lot more work as I have to do a small routine for bodybuilding and then there is a theme wear round for Figure. I'll have to see how I feel about doing both closer to the comp.

Off to do legs again today. I had to take 3 days in a row off because I was really feeling both physically and mentally thrashed. Feeling a little better today and I'm sure once I hit the gym I'll be into the groove.

I'll fill you in on all the muscle tearing details later.

Brandy

[nic902]

I love the feeling of going and watching a show...it always gets my competitive juices flowing

Smart girl...listen to your body, if ya need the rest...take it! Enjoy your workout

[BrandyTKO]

Originally Posted by nic902

I love the feeling of going and watching a show...it always gets my competitive juices flowing

Smart girl...listen to your body, if ya need the rest...take it! Enjoy your workout

Thanks! It turns out the rest was a good idea, I felt so much stronger at the gym on legs day yesterday and then again today for shoulders/abs day! RAWR! Now if I could just get into a cardio groove, things would be peachy. Just not into it at all. I'm doing it, but bored out of my mind. Thinking of taking Spin classes a couple of days a week to break up the monotony, though I wonder if that burns up too many calories (and maybe muscle with it). I'll have to ask Martin when I see him tomorrow.

[BrandyTKO]

Worked out with Martin today, we did back and bi's day. It was supposed to be my chest day, but I got things mixed up....whatever! Worked hard, but had to lighten the load on a few things. I really hate backing down on weight, but it is important to keep form to get the most out of your training.

I'm bored to death of cardio....geez I haven't even started cutting yet. I talked to Martin about doing a spin class a couple of times a week and he thinks that would be fine at this stage. He suggests getting a body composition done first then keeping an eye on it to make sure I'm not burning off any muscle.

As a cardio alternative I may go back into MMA, but its really an extra expense I don't want to incur right now. Its a lot more than the spin classes that's for sure. I may wait until after the comp to do that. I have to investigate. Can't do it at the same place anymore, so I have to check out a few clubs in my area, see who's got the best deal, facility, gear, trainers, programs, and ultimately the best value. Can't decide whether to go into MMA, strictly kickboxing (which I love), tae kwon do (which I've never tried), Muay Tai (similar to kickboxing), plain old boxing and conditioning or one of those ladies cardio kickboxing classes which are o.k., but fairly short sessions compared to what I've done in the past so unless its AT LEAST an hour, I'm not into it.

Martin and I also talked about entering more than one competition. You know when you're down to your fighting weight you might as well do a whole whack of comps at once. Well, maybe one or two more, not dozens and all depending on if they are close enough together because its hard to maintain that lean and mean shape for too long without totally burning out.

Anyway, weight is down since nasty blip a few weeks back and I don't think I've lost any muscle. RAWR!

Train hard or I'll come over there and pull my MMA moves on you! ;D

B

[BRUTUSPLAC]

[QUOTE=BrandyTKO;403598231]
I'm bored to death of cardio....geez I haven't even started cutting yet. I talked to Martin about doing a spin class a couple of times a week and he thinks that would be fine at this stage. He suggests getting a body composition done first then keeping an eye on it to make sure I'm not burning off any muscle.

OK ,
here is some thoughts,

#1 TRY a prowler . if 1 is NOT available
#2 PULL a weight sled - 1 inch thick rope or thicker
#3 try a HIGH REP set like 35-50 reps for your last set
#4 CARDIO boxing
#5 jump rope
#6 STEP classes
#7 i dont have yuor posts off the top of my head
#8 getting my wife some new weights to play with
#9 i use to kill her using a lifecycle 5 mins
jump rope 1 min
SLIDE work 2 mins
repeat .
NO ONE believed she lost X # of lbs so quick ,

AND i believe in POLAR HEART RATE TRAINING


OH in 10 days - YES i will be posting new journal and vids
and a part time training partner i hope ,

peaceeeeeeeeeeeeeeeeeeeee

[BrandyTKO]

[QUOTE=BRUTUSPLAC;403639561]

Originally Posted by BrandyTKO

I'm bored to death of cardio....geez I haven't even started cutting yet. I talked to Martin about doing a spin class a couple of times a week and he thinks that would be fine at this stage. He suggests getting a body composition done first then keeping an eye on it to make sure I'm not burning off any muscle.

OK ,
here is some thoughts,

#1 TRY a prowler . if 1 is NOT available
#2 PULL a weight sled - 1 inch thick rope or thicker
#3 try a HIGH REP set like 35-50 reps for your last set
#4 CARDIO boxing
#5 jump rope
#6 STEP classes
#7 i dont have yuor posts off the top of my head
#8 getting my wife some new weights to play with
#9 i use to kill her using a lifecycle 5 mins
jump rope 1 min
SLIDE work 2 mins
repeat .
NO ONE believed she lost X # of lbs so quick ,

AND i believe in POLAR HEART RATE TRAINING


OH in 10 days - YES i will be posting new journal and vids
and a part time training partner i hope ,

peaceeeeeeeeeeeeeeeeeeeee

Wow, thanks for all of these great ideas! I'm particularly intrigued by the routine you had your wife doing. I have seen peopl jumping rope at the gym between sets, which is cool because you get the extra cardio component and then when you're done your weight training your cardio is pretty much done and you can get outta da gym and get on with other things...the gym seems to take up a great deal of my time between getting there and back and cleaning up afterwards...sheesh.

A friend of mine had a trainer who put her on the stationery bike between sets to burn off lactic acid in the muscles, she dropped weight really fast. I'm not looking to lose weight at this point, but I have to get some cardio in, don't want it to be too hard when I start cutting because I haven't done any cardio in the months before.

What is Polar training?

I will keep my eyes open for your journal posts, vids, etc.

B

[BRUTUSPLAC]

[QUOTE=BrandyTKO;403899061]

Originally Posted by BRUTUSPLAC

Wow, thanks for all of these great ideas! I'm particularly intrigued by the routine you had your wife doing. I have seen peopl jumping rope at the gym between sets, which is cool because you get the extra cardio component and then when you're done your weight training your cardio is pretty much done and you can get outta da gym and get on with other things...the gym seems to take up a great deal of my time between getting there and back and cleaning up afterwards...sheesh.

A friend of mine had a trainer who put her on the stationery bike between sets to burn off lactic acid in the muscles, she dropped weight really fast. I'm not looking to lose weight at this point, but I have to get some cardio in, don't want it to be too hard when I start cutting because I haven't done any cardio in the months before.

What is Polar training?

I will keep my eyes open for your journal posts, vids, etc.

B

1) www.polarusa.com READ there when yuo can . to hard to explain in a a few words

2) when i use to train my wife SHE had a killer body ( now 45/ 5-0 / 120 size 6 36DD-26-?
3) we argued all the time about her being a hairstylist and HAVING TONS of ENERGY compared to me working 3rd shift throwning stock on the shelves

4) after justin was born almost 13 yrs ago ( DEC 2) she didnt want to be 30 lbs or so overweight . so i told her to stop arguing with me . follow the workouts for 6 weeks or so and lets see yuo prove me wrong .

she lost 18-23 lbs ? and never looked leaner . SURE she had a ton of extra TEST in her

but her workouts weren't done right .

5) POLAR HEART RATE - when i graduated from high school in 1985

no one i knew reallt knmew anything about cardio

i found POLAR just before lynn got pregant

even today at 45 and 120 lb , I'm 285 and she cant keep up with me

SO now she is using my BRUTAL-EYZER with out the monitor


back then i had her switch things up . none of this 20 mins here ,
another day 15 min -30 mins there,

THATS how boredam kicks in


in my 26 yrs reading what ever i can

SOME say H.I.I.T others rather spend 45-60 mins at a time doing slow stuff


i dont want to step on yuor trainers toes , HE has a lot more expericnce lately then me .

NUMBERS dont lie, if they are the truth .

EVERYTHING above works for others because of trail and error .

hit me up anytime or email me direct, ill help ya anyway i can .


next week (friday - 1 week away) i have inventory at work

part of my massive stress , and outside family junk

But i will start posting again soon,

and maybe a part time training partner to watch my back and ill have his

later ladyyyyyyy

[BrandyTKO]

[QUOTE=BRUTUSPLAC;403906551]

Originally Posted by BrandyTKO

1) www.polarusa.com READ there when yuo can . to hard to explain in a a few words

2) when i use to train my wife SHE had a killer body ( now 45/ 5-0 / 120 size 6 36DD-26-?
3) we argued all the time about her being a hairstylist and HAVING TONS of ENERGY compared to me working 3rd shift throwning stock on the shelves

4) after justin was born almost 13 yrs ago ( DEC 2) she didnt want to be 30 lbs or so overweight . so i told her to stop arguing with me . follow the workouts for 6 weeks or so and lets see yuo prove me wrong .

she lost 18-23 lbs ? and never looked leaner . SURE she had a ton of extra TEST in her

but her workouts weren't done right .

5) POLAR HEART RATE - when i graduated from high school in 1985

no one i knew reallt knmew anything about cardio

i found POLAR just before lynn got pregant

even today at 45 and 120 lb , I'm 285 and she cant keep up with me

SO now she is using my BRUTAL-EYZER with out the monitor


back then i had her switch things up . none of this 20 mins here ,
another day 15 min -30 mins there,

THATS how boredam kicks in


in my 26 yrs reading what ever i can

SOME say H.I.I.T others rather spend 45-60 mins at a time doing slow stuff


i dont want to step on yuor trainers toes , HE has a lot more expericnce lately then me .

NUMBERS dont lie, if they are the truth .

EVERYTHING above works for others because of trail and error .

hit me up anytime or email me direct, ill help ya anyway i can .


next week (friday - 1 week away) i have inventory at work

part of my massive stress , and outside family junk

But i will start posting again soon,

and maybe a part time training partner to watch my back and ill have his

later ladyyyyyyy

Thanks Mark, I definately have to fight boredom with cardio, but I did something different yesterday, more on that later. Hope you had a great weekend.

[BrandyTKO]

Took Friday and Saturday off, some times you have GOT to get stuff done around the house, cuz DANG! Anyway, my house looks like I had a visit from Martha Stewart now, everything is tickety-boo...well with the exception that my middle son had a Halloween party here Saturday night and while he did "clean up" the next day its actually not sooo tickety-boo now, if you know what I mean....

Hit the gym for chest day and did pretty well on that. It was such a lovely day outside and warm too so I decided that instead of whirling around on the rat-wheel at the gym, I'd go outside. I headed over to my favourite beach which is near the gym and walked along the seawall at a fast pace. I must have walked for an hour at least, it was soooo beautiful and the fresh air made me feel so alive! Beautiful scenery, some people watching too...I saw a few people running or jogging, but the path just seemed to crowded for that. I think it would be something to try on a less busy day. Everyone and their dog was out there, but it was lovely none the less. Stopped in for my protein / energy jolt (a non fat latte) on the way back to the car Mmmmm....life is gooooood!

Here is Chest / Tri's routine for yesterday:

- Cable Fly - 30# x 12 x 12 x 12 (super-setted with abs crunches, legs bent at 90 degrees);
- Incline DB chest press - 35# x 10 x 8 x 12 x 10 (secret to this one for me, longer break and drink water between sets)
- Flat Bench DB Fly - 30# x 12 x 12 x 12 (I wonder if 35# might be too heavy)
- Bench press on Smith Machine - 80# x 10, 75# x 10 x 10 x 10 (weight doesn't include bar - approx another 25#);
- Close grip DB Press on Flat Bench (for tri's) 25# x 10 x 10 x 8
- Bent Over Elbow Extension on Cable (for tri's) 50# x 12 x 8; 45# x 12 x 12

Can you believe its November already?

B

[soopamyko]

great prep. wish you well brandy.

[BrandyTKO]

Originally Posted by soopamyko

great prep. wish you well brandy.

Awww...thanks!

[soopamyko]

Originally Posted by BrandyTKO

Awww...thanks!

you are welcomed!

take care
-sm-

[BRUTUSPLAC]

Originally Posted by BrandyTKO

[

Thanks Mark, I definately have to fight boredom with cardio, but I did something different yesterday, more on that later. Hope you had a great weekend.

Anytime miss. NOW i am pushing lynn to use 1 DUMB like a kettle bell ,
WHY because she lacks cardio . at 5-0 120lbs or less, she has not much.

and she wants her size 6 jeans loooser.

she knows what to do , bu tif i suggest a workout of 7 items , she will do 3 maybe 4 .

NOV is here . YEP 6 solid months to see what i can .

off to do chest/ shoulders ( had to eat to refuel 8 oz pasta bow ties )


ill have 60 grams of protein powder right after my workout,
my weekend was ok, justin had a blast as micheal jackson ( pre pepsi fire , why ? i dont know )


SAT afternoon or early sunday morning teaching lynn about " battling ropes "

if yuo need anything , i wont be back till sunday , i have inventory on friday .

and taking a break from my pc to get back into training and my mp3player,

hope YOU have a great week , DRINK TONS of AQUA .
later lady !
me

[BrandyTKO]

Kinda haven't got my head into lifting lately. Not sure what is going on. I keep questioning what I think I'm trying to accomplish. Maybe its a bit of burn out. Some days I just don't see any muscle and I wonder how on earth I'm going to get on a stage and look like I fit into the bodybuilding category. I have about 8 more weeks to build and believe me I'm trying hard. When I went to see the competition a couple of weeks ago there was one female in the bodybuilding category, that was it. Literally dozens if not over 100 girls in figure. That lone bodybuilder though was great. I keep thinking if I'm up against her I don't stand a chance. I think I'm frustrated because I can't see what is going on under the blubber right now. Sheesh, I feel like I've giving up before I've even hit the stage, or cutting phase for that matter. Anyway, I've been going to the gym regularly, doing the work. Martin is going to change my routine again this week, maybe its just the refresher I need. He asked me last week if I was eating enough....well yeah I think so, I've put on weight, I'm just hoping that weight is muscle. Of course later I dwell on that question and think did he mean I'm not gaining muscle fast enough? Over-analyzing perhaps.

I have to hit legs today, I'll go and do it too, just not very enthusiastic lately, which kind of worries me, why, what happened or am I just getting pre-comp jitters? Believe me, that has me very nervous. Like anything though, in order to be successful you have to face your fears and that means getting up on that stage and showing your work and giving it your best. I was relieved somewhat to see some of the girls I had met were on stage and who had never been in a comp before and to see how comfortable they all looked about it. I think the camaraderie that was going on backstage was a big part of it. They all looked like they were having fun and enjoying each others company. Maybe once I get to know more people in this pursuit it won't feel so solitary, I won't question my thinking on my goal so much. I think I just have to get back into the groove and I'll be good, guess I fell out of the groove a bit and am not sure why.

I haven't gone to physio yet, out of fear they are going to tell me not to do this or that in lifting. Having injuries and ailments can bring anyone down, and we just have to learn to deal with it, rise above...work with it as best we can. Yeah...I'll go...maybe next week, I think if I go this week I'll snap! Lots of stress going on around the home-front too, nothing serious, just a whole whack of little irritating things. Ya gotta love the gym for that, a little escape, mental and physical.

Here's a link to the pic of the lone female bodybuilder at the comp. Of course she won her category, she was the only one in it, but I think she would have won anyway. It would have been nice to see a few more in that category though to see what I might be up against, cuz she's pretty amazing, at least in my books. You can advance through her pics, she has some great back shots.

http://www.bodyproud.org/photo/photo...Photo%3A216372

O.k. that's my rant for today, maybe I'll feel better after I do legs.

B

[BrandyTKO]

Legs Day:

- Leg Press - 430# x 10 x 10, 435# x 10, 450# x 6
- Smith Squat - 160# x 10 x 10 x 10, 70# x 12 (all the way, thighs parallel to floor)
- Split Squat (Lunges) - 25# x 12 x 12 x 12
- Stiff Leg Dead Lift on Cable - 135# x 12 x 12 x 10 x 10
- Lying Leg Curls - 60# x 7 + 50# x 3; 60# x 6 + 50# x 5; 60# x 4 + 50# x 4
- Leg Press for calves - 220# x 15 x 15 x 15 x 12 x 12
- Butt Blaster 25# x 15 x 15

[BrandyTKO]

O.k., so maybe the saying "a change is as good as a holiday" rings true. I couldn't get to my gym today because I didn't have my car. Sorry, but I always think that sounds sort of hypocritical, I can't drive to the gym so I can't work out....uh, so what's wrong with this picture...Realistically though, my gym is more than a jog away. Sooo....I went to the gym at my nearby community centre. Walked there....wow, what a concept. Nice to have someplace different to go, new scenery. A few different bits of equipment, but what they didn't have, I improvised on.

Shoulders / Core Day:

- Oblique Crunch on Cable - 80# x 20 x 20 x 20
- DB Shoulder Press - 30# x 12 x 12 x 10 x 12
- Apex Machine for Left Shoulder Press - 60# x 3 + 55# x 2 + 50# x 3; 30# x 10 x 8 (o.k. totally diff machine apparently I got the weights wrong at first)
- Lateral and Front Raise Combo - 10# x 6 + 12# x 6; 12# x 12 x 12
- Upright Cable Row - 60# x 12; 65# x 10; 70# x 10
- Shrugs on Barbell - 140# x 10 (oh I forgot that barbell is way heavier); 110# x 12 x 12;
- Decline Leg Raise - BW x 25, 20, 20
- Bosu Ball Leg Raise & Crunch - BW x 20, 20, 20
- Back Extensions - BW holding 25# plate - 25# x 10 + BW x 5, BW with 25# x 10 + BW x 5
- Rear Delt with Band - Sorry no band, or even a tamborine! Not Done.

Little stretch here and there, walk home to ipod tunes and Protein shake. Seeing Martin hopefully on Fri. for whole new change in routine, that GAWD I'm getting bored. No workout tomorrow, a zillion things on my plate....

Dinner is burning, gotta to go.

B

[BRUTUSPLAC]

GREAT WORKOUT YOUR LEARNING !
went to get 5 lb kettle bells but they were out . they only had 20's
lynn is learning .

hopefully i'll a video NEXT week . of her.

WALK / JOG where is yuor bicycle ? JUST a thought

hope yuo have a great weekend .
I'm back sunday night , I'll log tues late night with updates , pics and such

PEACEEEEEEEEEEEEEEEEE