Oh snap....Meg-O's training for a Figure comp....

[rutzilla]

You should sign up for the show soon, thats a HUGE motivator.

[megdaig]

You should sign up for the show soon, thats a HUGE motivator.

I've got the entry forms printed and filled out. Just need to get a money order in the morning and they're dropped in the mail!

[megdaig]

WEIGHT

Holding lots of water, 150 to 151. It's a combination from higher carbs and TOM. Blech!



70.3 TRAINING

N/A



LIFTING

DB Shoulder Press
8 @ 40s
6 @ 40s drop to 2 @ 35s
8 @ 35s

DB Lateral Raise
6 @ 20s
4 @ 20s drop to 2 @ 15s
3 sets of 3 @ 20s and 3 @ 15s

DB Front Raise (ss w/ Machine Shoulder Press)
3sets of...
8 reps @ 15s <-- DB Front Raise
6 reps @ 70# <-- Machine Shoulder Press

B!tchin Leg Lifts
4-ish...totally cheated a bit and used momentum to help me get to the top

Cruches
3x100 of standard, leg lifts, bicycle, knee-ins


DIET

Breakfast: the usual
Snack 1: natty PB sammich
Lunch: Turkey sammich (4 oz turkey, 1 tbsp chipotle mayo, baby arugula)
Snack 2: 1/2 c. 2% Greek yogurt, 1/2 c. blueberries, 1/2 c. raspberries
Dinner: Turkey sammich (same as lunch but add 1 tbsp spicy brown mustard)

1504cals 50f / 146c / 139p


SUPPS
Multi
Glucosamine
Body Form
4g CLA
1.8g Omega-3 Fish Oil w/ Krill

[-H-]

WEIGHT

Holding lots of water, 150 to 151. It's a combination from higher carbs and TOM. Blech!



70.3 TRAINING

N/A



LIFTING

DB Shoulder Press
8 @ 40s
6 @ 40s drop to 2 @ 35s
8 @ 35s

DB Lateral Raise
6 @ 20s
4 @ 20s drop to 2 @ 15s
3 sets of 3 @ 20s and 3 @ 15s

DB Front Raise (ss w/ Machine Shoulder Press)
3sets of...
8 reps @ 15s <-- DB Front Raise
6 reps @ 70# <-- Machine Shoulder Press

B!tchin Leg Lifts
4-ish...totally cheated a bit and used momentum to help me get to the top

Cruches
3x100 of standard, leg lifts, bicycle, knee-ins


DIET

Breakfast: the usual
Snack 1: natty PB sammich
Lunch: Turkey sammich (4 oz turkey, 1 tbsp chipotle mayo, baby arugula)
Snack 2: 1/2 c. 2% Greek yogurt, 1/2 c. blueberries, 1/2 c. raspberries
Dinner: Turkey sammich (same as lunch but add 1 tbsp spicy brown mustard)

1504cals 50f / 146c / 139p


SUPPS
Multi
Glucosamine
Body Form
4g CLA
1.8g Omega-3 Fish Oil w/ Krill

Woohooo about the show!
And DAYUM on the DB Shoulder presses!! Jelllly.

[rutzilla]

Hi, ready for legs??
squats 3sets 10reps
front squats 3sets 10reps
walking lunges 1set 20steps each
leg press only ACL knee only 2sets 15reps
leg ext 1drop set heaviest plate you can get for 5reps then get lighter
BB SLDL 3set 6reps
leg curl 3sets 6reps
standing calf 5sets 20reps

[megdaig]

Alright, it is DONE! NPC registration and entry form for the Adela Garcia Classic are in the mail.

[-H-]

Alright, it is DONE! NPC registration and entry form for the Adela Garcia Classic are in the mail.

Congratulations!!! Exciting.

[newbeginning828]

Congratulations!!! Exciting.

^This exactly!! So excited for you!!! You're going to Rock!

[megdaig]

Hmmmm...wonder if I can fit any of this into my macros this weekend...

*Disclaimer -- food porn*

http://blog.chron.com/rodeoblog/2012...a-17-inch-rib/

[FrmrHoss]

Hmmmm...wonder if I can fit any of this into my macros this weekend...

*Disclaimer -- food porn*

http://blog.chron.com/rodeoblog/2012...a-17-inch-rib/

Is it bad that my heart rate actually sped up just looking at that?

[pharty]

Alright, it is DONE! NPC registration and entry form for the Adela Garcia Classic are in the mail.

SWEET!!! Get it!

[megdaig]

WEIGHT

2/21… 149
2/22… 146.6

Finally shedding some water.


70.3 TRAINING

Track Practice:
10 minute warm-up jog
4x800m for time w/ 400m rest b/w sets; 3:47 / 3:40 / 3:40 / 3:34
10 minute cool down jog


LIFTING

N/A


DIET

Breakfast: the usual
Snack 1: the usual
Lunch: grilled chicken wrap, side salad w/ EVOO + Balsamic Vinegar
Dinner: 4 oz. grilled shrimp, 1 c. mixed veggies

1602cals 64f / 111c / 129p


SUPPS
BBS BodyForm

[megdaig]

Is it bad that my heart rate actually sped up just looking at that?

Totally expect for everyone's cholesterol to jump 100 points just looking at all that fried junk. There is a reason why Houston just reclaimed the title of Fattest City in America...

[megdaig]

WHOA! Totally annihilated that leg work out. No real PRs per se but definitely felt the good juju from the Team Amazon tank. Was kind of not wanting to work out during lunch, but I think that more to do with trying to avoid certain persons rather than not wanting to work.

*Note to self -- update playlist to include more Slipknot, FFDP, and A7X*

Now I'm just glad I have a "bum knee" excuse to rely on for flag football tonight. My glutes were quivering by the time I got to SLDL.

[rutzilla]

If there is nothing else food porn wise in the next few weeks that you want to pig out at, go for the rodeo, it will be the last blast. Your right on track now so go if you want, try to get below 145 before.
Back next
DB row 3sets 6reps heavy!
neutral grip pulldown 3sets 12reps
seated cable row with wide grip bar 3drop sets 6rep jumps
rear delt on pec deck 3sets 10reps

[megdaig]

Honestly, I don't want any of that junk, okay, maybe I do have a weak spot for funnel cake. I am making room for plenty of barbecue on Saturday. I should have no problems hitting my protein, it's all the other stuff that I gotta watch out for. So plan is for beef ribs, BBQ chicken, and baked beans and roasted corn on the cob with some butter and lots of cayenne.

[swooshie]

So plan is for beef ribs, BBQ chicken, and baked beans and roasted corn on the cob with some butter and lots of cayenne.

Yum.....that's my kind of meal!! You know what's really good on the corn...all the stuff you said, plus a squirt of fresh lime juice.....tasty

[-H-]

Honestly, I don't want any of that junk, okay, maybe I do have a weak spot for funnel cake. I am making room for plenty of barbecue on Saturday. I should have no problems hitting my protein, it's all the other stuff that I gotta watch out for. So plan is for beef ribs, BBQ chicken, and baked beans and roasted corn on the cob with some butter and lots of cayenne.

YUM! sounds awesome.

[megdaig]

WEIGHT

2/22 146.6
2/23 145.4
Damn I was holding a ton of water....


70.3 TRAINING

NONE


LIFTING

BB Back Squats
2x10 @ 155
10 @ 165
Form spot on!

BB Front Squats
10 @ 115
10 @ 135
10 @ 155
Have not done these since Junior year of high school. I used to do these with arms crossed with bar rested on shoulders but I ended up doing them in the “racked” position like after doing a hang-clean. Wrist is slowly getting more limber so not too terrible. Definitely makes you focus on sitting back and keeping the weight above your hips.

Walking Lunges
20reps each leg w/ 22.5# DBs
NO PAIN IN THE KNEE CAP!!!

Single Leg, Leg Press (right leg only)
2x15 @ 1 PPS
Have graduated (last week) to the leg press sled.

Leg Extension (drop set)
5reps @ 145, 130, 115, 100, 85, 70, 55, 40, 30, 20, 10

SLDL
6 @ 135
2x6 @ 155
My right glute was already quivering by the time I started SLDL, love it!

Lying Leg Curl
6 @ 120
2x6 @ 125

Seated Calf Raise
5x20 @ 70
What gym does not have a standing calve machine? This one apparently.





DIET

Breakfast: the usual
Snack 1: the usual
Lunch: turkey sammich
Snack 2: ½ c. Greek yogurt w/ ½ c. both blueberries and raspberries
Dinner: natty PB sammich

1543cals 60f / 165c / 115p


SUPPS
2 scoops Jack3d pre-w/o
20g Xtend BCAA + 5g creatine intra-w/o


EXTRA-CURRICULARS

It felt soooooooo good to be back on the football field. On my way out to the field I was getting truly nervous, like shaking jittery nervous, about the whole ordeal. I haven’t played any sport in nearly 8 months and was getting nervous about cutting and pivoting, about whether or not I’ll be able to catch as well any more, how fast I still was and could I break down fast and controlled enough after reaching full sprint, can I still juke, how stable my knee would feel, etc… and all those nerves went out the window quickly.

Other than the fact that I did not concentrate on a few catches, or said screw it and jumped out of the path of an oncoming rusher because they certainly didn’t look in control of their momentum, I had a pretty good and comfortable time. Hell, I even surprised myself and everyone else after a good juke on a few fellas to squeeze into the end-zone, yardage after the catch baby. And it certainly felt good to have everyone welcome me back, even the players on the other teams who remember me. I felt loved!

[rutzilla]

Cool about your ball game, I was getting nervous for you.

Yeah, I don't understand having no standing calf, the seated one only trains the soleus and not the gastrocs. Do all calve work on the legpress, the seated one sucks.

Shoulder next
BB overhead press, 3set 10reps
DB lateral raise 5sets 8reps (trying to make those babies pop a'la Bos)
should press machine with neutral grip 3drop sets same pattern as leg ext

ab circut leg lifts, plank, crunch on ball, flutter kicks, 3x over

[swooshie]

EXTRA-CURRICULARS

It felt soooooooo good to be back on the football field. On my way out to the field I was getting truly nervous, like shaking jittery nervous, about the whole ordeal. I haven’t played any sport in nearly 8 months and was getting nervous about cutting and pivoting, about whether or not I’ll be able to catch as well any more, how fast I still was and could I break down fast and controlled enough after reaching full sprint, can I still juke, how stable my knee would feel, etc… and all those nerves went out the window quickly.

Other than the fact that I did not concentrate on a few catches, or said screw it and jumped out of the path of an oncoming rusher because they certainly didn’t look in control of their momentum, I had a pretty good and comfortable time. Hell, I even surprised myself and everyone else after a good juke on a few fellas to squeeze into the end-zone, yardage after the catch baby. And it certainly felt good to have everyone welcome me back, even the players on the other teams who remember me. I felt loved!

That is so cool! I used to feel the same way walking on to the soccer field. Didn't matter if I'd played a million times before, I got a good case of the jitters before every game. Maybe it's just the adrenaline rush.

I love team sports!

[megdaig]

Crikey!!! DOMS from hell. But it feels soooo good. My butt, quads and hammies are all sore a sh!te. It's rare that I have DOMS in the hammies so I take this as a good sign. And it's also rare that I have DOMS the day after a workout, it usually sets in two to three days later. Potential sign that I'm not recovering properly? I'm going to add another 10g of BCAA to my water this morning.

I haven't even gotten to the back workout yet because last night was a "date night". Needless to say I haven't even added up my calories and macros from last night. I know I'm not over my calorie budget but I definitely do know that I did not hit my protein target and was over on the carbs. Will report back later once I figure all that out.

Getting to the back at lunch today. Let's hope I don't get too many comments on why I'm walking so funky.

[rutzilla]

DOMS ftrom the front squats! Good stuff.
Still have arms left and it would be good to have the day off after they get done so they are recovered before chest.
power cleans 3sets 6reps
DB curls 5sets 12reps
Rope pushdown 5sets 12reps

[KimPossible98]

155# front squats! You are officially my HERO!!!!!! No wonder you have DOMS... and probably bruises on your shoulders too

Keep going girl, dieting sucks!

[megdaig]

Front squats may be the culprit, it is the only new exercise I've done. I really feel it in my vastus medialis and adductors, pretty much the entire inside of my thighs...loving it

[-H-]

Front squats may be the culprit, it is the only new exercise I've done. I really feel it in my vastus medialis and adductors, pretty much the entire inside of my thighs...loving it

Nice. I need to learn proper form on this and give 'em a try. Very cool that you are getting back to your sports!! I am not a team sport person (just because I have no coordination/skillz. Running and lifting is good for me.) but admire it!

[megdaig]

Nice. I need to learn proper form on this and give 'em a try. Very cool that you are getting back to your sports!! I am not a team sport person (just because I have no coordination/skillz. Running and lifting is good for me.) but admire it!

Yeah, I can get pretty rediculous with team sports. At one point I was playing volleyball on Mondays, indoor soccer on Tuesdays, flag football on Wednesday, and softball on thursdays and the occasional weekend tourney . The ex did NOT like that at all, but I was sure enjoying it.

[bosgirlin09]

Crikey!!! DOMS from hell. But it feels soooo good. My butt, quads and hammies are all sore a sh!te. It's rare that I have DOMS in the hammies so I take this as a good sign. And it's also rare that I have DOMS the day after a workout, it usually sets in two to three days later. Potential sign that I'm not recovering properly? I'm going to add another 10g of BCAA to my water this morning.

I haven't even gotten to the back workout yet because last night was a "date night". Needless to say I haven't even added up my calories and macros from last night. I know I'm not over my calorie budget but I definitely do know that I did not hit my protein target and was over on the carbs. Will report back later once I figure all that out.

Getting to the back at lunch today. Let's hope I don't get too many comments on why I'm walking so funky.

I've only done front squats since November to try to improve my quads. 155 is as high as I've gone, too I like them waaaay better than back squats.

It's hard to say because I still have a lot of BF, but I think I've really improved my quad size...they look wider than last spring, I think....I hope!

[megdaig]

I've only done front squats since November to try to improve my quads. 155 is as high as I've gone, too I like them waaaay better than back squats.

It's hard to say because I still have a lot of BF, but I think I've really improved my quad size...they look wider than last spring, I think....I hope!

I wouldn't doubt that you have gained size. I feel these working muscles I haven't felt in years with doing just back squats. When I first started lifting in high school we always did front squats. Wasn't certain why that was, but eventually they taught us back squats and there was no turning back once we realized we could lift more weights with back over front.

Feels good to mix it up a bit. I hate not being sore days after a workout, I do actually enjoy feeling like death run over at least once every few weeks, and that's definitely this week. Now just hoping I'll be able to run this 10k tomorrow and be able to shimmy in and out of my wetsuit for the lake swim.

[-H-]

Yeah, I can get pretty rediculous with team sports. At one point I was playing volleyball on Mondays, indoor soccer on Tuesdays, flag football on Wednesday, and softball on thursdays and the occasional weekend tourney . The ex did NOT like that at all, but I was sure enjoying it.

I love to run long and do road races, and can kill myself in the gym, but if a ball flies at me, i'm gonna duck and cover. LOL. I'd like to like it though, haha.

I need to try front squats!! Will read up and watch some vids, I know it will feel extremely foreign. But quad development is much needed, and I love to learn new exercises to throw into the mix!