FRAZANATA's New Year Journal ;)

[frazanata]

So I decided to start a new journal with a new chapter in my life. I actually have been very happy and pleased with my results up till now and I hope that it only gets better. For everyone that didn’t read my old journal. I am going to start competing in April. The first one should have been FAME but they changed the date. So I am currently looking into new competitions.

Once again….. I am 5’3”-well almost
116lbs
14.5% body fat. Someday it WILL be 12…

I count all my calories on www.nutridiary.com I don’t do it all the time just 1 or 2 weeks a month so I know I am on track. But with the New Year comps slowly creepin’ up I will be posting it…

My food intake isn’t too bad.
1-Protein Shake
2-4 Egg White and oatmeal or oatmeal pancakes
3-oz of lean meat and 1 cup of green veggie
4-Salad w/chicken or 5oz chicken and a veggie
5-3oz tuna or lean meat and a fruit, usually an apple
6-Usually chicken and a veggie sometimes a potato or rice

But with the holiday I have had a few too many sweets and way too much food. But now that its over I decided that with the new year I have to be even more strict than I already am..

Oh ya… im going to take pics this weekend. So we will see maybe ill post um up~

[frazanata]

Its been a long holiday week, but a very good one.. My new workout is in full force. The workout is awesome. My body is sore and i love it.. so I will give you a run down....

Monday and Thursday Chest, Back, Shoulders, Traps and Abs

Tuesday and Friday Legs, Bi’s and Tri’s

Wednesday Cardio and at night I am going to Yoga. Kind of a midweek relaxer…

So this is this week soooooooo far..
Moday
Deadlifts 12 x 70lb, 12 x 80lb, 12 x 90lb

Wide Grip Pulldown 12 x 60lb, 2-12 x 75lb

Shoulder Press 2-12 x (2)15lbs, 12 x (2)20lbs

Lateral Raise 12 x (2)10lbs, 2-12 x (2)lbs

Shrugs 3-12 x 35lbs

Side Bends 3 sets of 12 each side

Crunch on Ball with Pulley- 3 sets of 12 with 10lbs- do more

Barbell Curls 12 x 20lbs, 12,8 x 30lbs

Alt Dumbell Curl 12 x (2)10lbs, 2-12 x (2)15lbs

Dips 18, 18, 21

1 Arm Kickbacks 12 x 15lbs, 2-12 x 20lbs

[soon2Bgoddess]

Hey girl! Getting off to a heck of a start!

[twinnett]

Hi!! Any reason you're aiming for 12%? That's pretty low to maintain!! Good luck!

[soon2Bgoddess]

She is competing in April!

[twinnett]

Oh ok then!!! Awesome!!! I'm competing in Oct and hope to come in around 10% or so..we'll see! Can't wait to follow along!! Have you started posing yet?

[twinnett]

Duh...missed that part in your 1st post..sorry!

[frazanata]

Originally Posted by twinnett

Duh...missed that part in your 1st post..sorry!

no prob,, i am so excited i cant wait...

[soon2Bgoddess]

[frazanata]

Thank you~ i hope you have a great new year as well.... just staying at home tonight with one of my great friends.. hope you all are safe..... yay 2007. cant wait for it to begin. its going to be the best year ever. i know it

[frazanata]

i drank a lot more wine than i thought i did, but suprisingly i woke up without a hangover and.. AND i went to the gym.. hell ya.. whole new year, whole new me..
so i also decided that every friday i am going to take pictures. i wont look at them for 12 weeks. i want to see my progress.

New years workout
Bench-
12 x 40
2-12 x 50

Shoulder Press-
2-12 x 15
8 x 20 chg to 1 set of 15 and 2 sets of 20

Lateral Raise- so excited, theya re slowly getting stronger
12 x 10
2-9 x 12

Close Grip Pulldowns-
12 x 60
2-12-75 go up

Bi Curls-
2-12 x 15
12 x 20

Upright Rows-
12 x 15
2-10 x 20

Traps-
3 sets of 35

Side Crunches-
4 sets of 12 each side

On ball w/weighted pulley-
4 sets of 12 with 12.5lbs

Hanging Leg Raises-
20, 18, 17, 20

and today i did 1 hour of Cardio on the treadmill, will do legs tomorrow.... it was a long weekend...

[frazanata]

This morning was a great morning, i was out of work sick yesterday and figured i probably shouldn't go to the gym, so i stayed clear.

Today i did Legs, Bi's, Tri's and Shoulders

Barbell Squats--->
12 x 170
12 x 180
9 x 200<---------hell ya... I hit 200... im doing a happy dance

Deadlifts-
12 x 60
12 x 70
10 x 80---go up to 90

Calf Raises-
12 x (2)35
2-12 x (2)40

Leg Press-
12 x 170
12 x 180
12 x 190--------go up to 200

Lunges-
12 x (2)15
2-12 x (2)20

Barbell Curl-
12 x 15
2-9 x 20

Dips-
20,18,18

1 arm Kickback-
12 x 15
2-12 x 20

Rev Grip Pulldowns-
12,12,8 x 35

[twinnett]

Hi!! Nice job on the squats!! Good to hear that you listened to your body and rested..sounds like it paid off!! How's the diet going??

[frazanata]

Originally Posted by twinnett

Hi!! Nice job on the squats!! Good to hear that you listened to your body and rested..sounds like it paid off!! How's the diet going??

Thank you very much.. I was so excited..

The diet is going really good, during the last few weeks being around family made it really hard to keep strict but i have been doing good..

Meal 1- Protein shake
Meal 2- 4 Egg Whites and Oatmeal or Oatmeal Pancakes
Meal 3-3 oz of tuna and a veggie
Meal 4-5 oz of lean meat, usually chicken and a veggie
Meal 5-3 oz tuna and an apple
Meal 6-5 oz of meat or fish and a veggie
Meal 7- if im still hungry ill have some nuts and dried fruit or cottage cheese

So thats about what i have been eating i have been trying to mix up the meats and veggies and trying to eat something other than apples, but i am obsessed.

*If anyone has any suggestions...Let me know i am trying to keep my calories around 1600 because now i am starting to cut. I have been cheating a little and eating some chocolate but its all good, i cant cut it all for 3 months i would die...

[frazanata]

Another great workout ..

DB Bench Press-
12 x 15
2-12 20- go up

Inc Flys-
12 x 15
2-12 x 20-go up

Deadlifts, Bent knees-
12 x 60
12 x 70
7 x 80

Standing Cable Row-
12 x 20
8,12 x 30- go up

DB Shoulder Press-
12 x (2)15
7,6 x (2)20

Lateral Raise-
12 x 10
8,9 x 12

Seated Shrugs-
3 sets of 12 35lbs

Oblique Twist w/ball-
4 sets of 24... omg this hurt soooo bad,, but in a good way

Hanging Knee Raises-
20,20,18,18

Side Bends-
4 sets of 12 each side

so today was a great day but i was a little sore from yesterday.. but i didnt push it to hard.. so have a great day everyone..

[Firepower]

woohoo you hit 200!

[soon2Bgoddess]

Looking good in here! D*** you're getting STRONG!

[frazanata]

Originally Posted by Firepower

woohoo you hit 200!

i know i was soooooo excited

Originally Posted by soon2Bgoddess

Looking good in here! D*** you're getting STRONG!

thank you~

[Firepower]

do you do ATG squats or parallel?

[soon2Bgoddess]

Dang my long a$$ legs keeping me from doing all these heavy squats like you all! I will get there , but ugh! I gotta a long ways down! I'm 5'9 & the squats REALLY kick my a$$! (literally )

[Firepower]

Originally Posted by soon2Bgoddess

Dang my long a$$ legs keeping me from doing all these heavy squats like you all! I will get there , but ugh! I gotta a long ways down! I'm 5'9 & the squats REALLY kick my a$$! (literally )

Charity....you're doing good also!

[soon2Bgoddess]

Originally Posted by Firepower

Charity....you're doing good also!

Thanks, but I wish I could squat more!! I realize that we may be squatting differently & that are body is different, but I can't help but wonder when everyone looks like they squat more than me!! I'll get there though! Even if it kills me!

[Firepower]

jen, check this out:

http://www.exrx.net/Testing/WeightLi...Standards.html

you're considered "elite"

[Firepower]

Originally Posted by soon2Bgoddess

Thanks, but I wish I could squat more!! I realize that we may be squatting differently & that are body is different, but I can't help but wonder when everyone looks like they squat more than me!! I'll get there though! Even if it kills me!

think of it this way...you probably squat more than 75% of the guys in my gym...they're afraid of the squat

[frazanata]

Originally Posted by Firepower

think of it this way...you probably squat more than 75% of the guys in my gym...they're afraid of the squat

that just made my day...

[twinnett]

Do you take fish oils or anything?? There aren't any fats in your diet

[soon2Bgoddess]

Originally Posted by Firepower

jen, check this out:

http://www.exrx.net/Testing/WeightLi...Standards.html

you're considered "elite"

I think that chart should include height as a factor Tall people have a lot further to go & I KNOW that makes a diff!!

[frazanata]

Originally Posted by twinnett

Do you take fish oils or anything?? There aren't any fats in your diet

why actually i do..
thanks for asking.

i take a multi-vitamin
fish oil
flaxseed oil
gluclosamine chondroitin

and im going to start taking some added vitamin c and d..

any suggestions?

[soon2Bgoddess]

Originally Posted by frazanata

why actually i do..
thanks for asking.

i take a multi-vitamin
fish oil
flaxseed oil
gluclosamine chondroitin

and im going to start taking some added vitamin c and d..

any suggestions?

I started taking BCAA's and I can tell a HUGE difference!!! I would encourage anyone to take them!!

[frazanata]

Originally Posted by soon2Bgoddess

I started taking BCAA's and I can tell a HUGE difference!!! I would encourage anyone to take them!!

BCAA's?