Sunny17's Pre-Comp Journal!!

[sunny17]

Hey guys! This is my first experience at online journaling, so here goes...

I am currently preparing for a competition in July this year, and still doing the bulking thing till about 12-15 weeks out from contest time. So now that New Years/Christmas/Thanksgiving season is over I can finally get off this "dirty" bulk I have been on for the last month and a half! My training has been going great, I am getting amazing gains the past couple of months since I have bumped up my calories and started playing around with some new routines. Today would have been my leg day, BUT considering my head feels like its 100 lbs. from all the champagne and vodka I drank last night I dont think I trust my clumsy self around anything over 5lbs! So Im going to be doing lots of wall squats, kickbacks, push ups, and crunches, the weights will just hafta wait till tomorrow. But this is what I have been working with as of late....

Sat. Dec. 30 - Shoulders

Smith machine shoulder presses: 40lbx15, 40x15, 45x12, 45x10
DB laterals (2 Drop sets): Pyramid 5's, 10's, 12's, 15's I love these but hate them so much!
DB front raises: 12x12, 15x12, 15x12, 15x till failure
DB Rear delts: 5x12, 10x12, 10x12 - holding contraction for 5 sec on each

Fri, Dec. 29 - Bi's and Tri's (supersets)

1. DB curls: 15lbx20, 20x15, 25x15, 25x15
1. Cable pressdowns: 30lbx20, 40x15, 40x15, 40x15
2. Cable preacher curls: 35x15, 40x15, 45x15 (s-u-p-e-r-s-l-o-w)
2. Overhead DB tri extensions: 20x15, 25x15, 30x15
3. One arm cable curls: 20x15x3 - really worked on the negatives OUCH!
3. Dips: 3 sets of 15
Then Blaine thought I would LOVE doing concentration preacher curls to finish up...needless to say, I had to use two arms to pick up my water bottle that day!

Thurs. Dec. 28 - Legs

Warm up with 4 sets of 15 leg extensions - 30 lbs
Barbell Squat: 45lbx20, 95x12, 115x12, 135x12, 155x12
Hacksquat: 50x12, 70x12, 90x12
Lying Ham curls: 35x12, 45x12, 55x12
Walking lunges with 15lb DB's: 3 sets of 15

I will post my diet tomorrow, its time for me to get out of here....work blah!

[twinnett]

Hi and welcome!!! You look great! I'll be following along! I'm doing my first comp in October and bulking away right now! Good luck

[ohtm27]

Mine is in March, I'll be checking in. Seems like everyone has the bug!! Good Luck!

[sunny17]

Thanks for the support girls! One thing is for sure, preparing for a competition is BY FAR one of the most grueling things I have ever done, and having and giving support to and from others who are on the same path is incredible motivation, so thanks!
Today was kind of a blah day considering I got maybe 4 hrs sleep (Blaine got a new computer game, so yeah, he was up until 4am...uggh...I'm contemplating about hiding it, "no baby, I dont know where Half-Life went" ) But seriously, I wake up at 7am so I can be at the gym by 8:30, train 2 clients, then wait around for 1 more to show up. Who BTW is notorious for "no-show, no call" and SUPRISE! does not show up, nor answers my call. Oh well, at least I had a great workout...Thank you N.O. Explode!

Tuesday Jan. 2 - Back, Bi's, and Delts

Warm-up with Barbell Rows: 45lbx15, 55lbx15x3
One arm DB rows: 30x12, 35x12, 40x12, 45x12
T-Bar row machine: 20x12, 25x12, 35x12, 35x12
Wide grip lat pulldowns: 80x12, 80x12, 85x12, 85x12
EZ Bar bicep curls: 35x12, 40x12, 45x12, 50x12
Seated incline DB curls: 15x12x3
Seated BB Press: 45x12x4
Incline lateral raises superset with Incline Front Raises: 10x12x4

I am trying to add some size to my upper body since my lower half is by far the strongest and developed part of my body. I was so excited when Blaine measured my biceps today....11 1/4 baby!!

Meal 1: 1 tsp. peanut butter, 3 egg whites, 1/4 c FF cheese, 1 c. cooked oats

Meal 2: 1 scoop Cytogainer (pre-workout)

Meal 3: Protein shake w/ 5 tsp. sugar and 1 scoop Cytogainer (post workout)

Meal 4: 1 c. rice, boca burger

Meal 5: Stir-fry with salmon and 1 c. rice and veggies

Meal 6: Muscle Milk 16oz.

Meal 7: 1 c. cottage cheese

Totals: 2400 cals / 45 fat / 250 carbs / 240 protein

Ok, now I think I am about to pop from all that!

[sunny17]

I am having a major surge of motivation today for some reason. All I want to do is push everything I do up against a wall so hard that it just explodes through onto the other side, in other words, I just want to get things DONE and move on to the next level in my life. Something is tugging at me and telling me that its time to break through the plateau that I had reached and become so accustomed to...I cant wait to lift tonight!! Then head home and relax and watch a movie and cook some dinner with Blaine.
Also, if anyone knows of a good place to purchase your posing suits, shoes, etc.. I would LOVE the help!

Thursday Jan. 4 - Legs

Warm-up with 4 sets of 15 leg extensions : 30 lbs
Smith Machine Squats : 90lbx15, 110lbx12, 130lbx12, 150x12, 160lbx12
Hack Squat : 55lbx12, 75lbx12, 95lbx12
Romanian Deadlifts : 55lbx12, 65x12, 75x12
Seated Leg Curl: 40x12, 45x12, 50x12

Meal 1: French toast w/ sugar free syrup (Healthy F.Toast is soooo much better than the fatty kind!)

Meal 2: Turkey burger and Sugar Free double chocolate jello pudding (yummmmmyyy)

Meal 3: Lean Cusine Pork with Cherry Glaze (that was kinda weird tasting, not my fav)

Meal 3: 1 scoop Cytogainer (preworkout) 1 scoop N.O. Explode

Meal 4: Protein shake with 5 tsp. sugar

Meal 5: Stir fry (1 c. rice, 1 c. veggies, 5 oz. salmon)

Meal 6: 1scoop Cytogainer, 1 scoop Muscle Milk

[irish0418]

Wow! I think you look great! Best of luck preparing for your comp.
When do you start cutting?

[sunny17]

Thank you Irish! Well, my comp is in July, so I will start my cut at the end of March. That way I will have about 5 weeks to lean out. But as of this week, my diet has started becoming more strict as far as my choices go. Holidays are over, so no more junk food!

[ohtm27]

I have ordered my suits from passionfruitdesign.com. Berns is the originator and started making suits last year. She now does suits for Monica Brant. She was very nice to talk with plus, has never had any issues with her suits. If she makes it and it doesn't fit she will re-make the suit at no x-tra charge to you. There is also Tremblay designs, divaexchange for used suits and shoes. I looked all over Jagware etc... and I really liked the suits from Berns. Stay away from the suits with the underwire. They do not look as good as the other suits do on. Plus the colors of the suits needs to go with your eye, hair and skin color. You want the suit color to compliment you. Another thing is when you are being judged you want the judges to recognize you. So that is why Berns suggested I get two suits the same color. In addition you may want a material that is going to last longer than the others that is velvet. It wears better than the others from what I have been told and researched.

Sorry I just took over your journal

[sunny17]

OHTM, you are awesome! Thank you so much for all that! I have been trying to google, run through these forums, etc. and you just banged it out in one paragraph!

[sunny17]

Do you ever wake up feeling like everything is just meant to go your way, like nothing can get you down? That is exactly how today is going for me! I have to leave here in a bit to go see my stylist ( I love to be a total girl and get pampered ) Then my posing dvd should be coming in today (pleeeasee!), and the feeling that school is starting back on Monday, and I even got two more clients that I am training! Whew, I love today, thats all I have to say about that! I worked out chest and tri's last night, but by the time Blaine and I got back from the grocery and movie store all we wanted to do was eat quesadillas and watch Jackass 2. So here is what I was working with last night...

Friday Jan. 5 - Chest and Tri's

Bench Press : 50lbx12, 70x12, 75x9, 95x5
Incline BB Press : 45lbx12, 55x12, 75x6
Decline BB Press : 60x12, 70x12, 80x12
Pec Dec flys : 25x12, 25x12, 25x12 (s-l-o-w)
Cable Pressdowns : 40lbx12, 40x12, 40x12, 40x12
Overhead DB Extensions: 25x12, 30x12, 35x12
Dips : 3 sets of 12 reps w/ a 10 lb plate in my lap
Reverse grip pressdowns: 30x12, 40x12, 40x12

[twinnett]

Nice workout!! Glad you're having such a great day! Enjoy!

[moisy]

I have really enjoyed reading about your progress and goals so far!! You seem to have lots of energy and a really optimistic attitude which is fantastic. I will definitely be following your progress with many of the other girls on here - good luck

[sunny17]

Thanks Moisy and Twinnett! Its a great feeling having people support you in your efforts and to give support to others as well. I have learned a great deal from others in these forums, and an increased drive and motivation stronger than ever before. So I guess there is a thing to the whole "strength in numbers"!

So it has been a couple of days since I have posted. Class is back in session, and I have taken on a few new clients, so life has been crazy hectic. But its a great feeling nonetheless! Today I had to be at the gym at 7am to meet one of my girls, and usually I am the kind of person who loves to get up[ early and make breakfast and coffee and sit and catch up on the morning news/weather/crazy crap that people do, etc.. But this morning I would have been so much more content just staying in bed (plus Blaine was just to cute sleeping!) Anyways, it was to late for me to make coffee, and me walking up seemed like an impossibility so I took one of the Hot Rocks I had bought a month back for when I start my cut. OK, FOR THE RECORD THAT STUFF WORKS! I felt like I could have ran a 2 minute mile and kept on going! The thermogenic in it is really strong, so strong that it actually made me sweat! So I will definately say that there are alot of not-that-great fat burners out there, but Hot Rocks is not one of them!

Though I have been absent, I have still kept on top of my training...


Saturday Jan 6 - Did lunges, squats, DB work at home...Had to work late


Tuesday Jan 9 - Legs

Warm-up with 4 sets of 15 leg extensions : 30 lbs
Barbell Squats : 50lbx20, 100x12, 120x12, 140x12, 160x12
Hacksquats : 60lbx12, 80x12, 100x16
Lying Leg Curls : 35lbx12, 45x12, 55x12
Walking Lunges : 20lb x 15reps x 4 sets ~ maybe a little more, I was running my mouth when I was doing these!

Wednesday Jan. 10 - Shoulders (I have gotta bring these up!)

Barbell Shoulder Press : 50lbx12, 50x12, 50x12, 50x12
Single arm DB Press : 20lb x 12 reps x 4 sets
DB Lateral Raises : Superset w/ 3's, 5's, 71/2's, 8's, 10's, 12's - I use 6 reps for each DB starting with the 3's up to the 10's and back down to the 3's. 72 reps total for each set. THESE BURN!
DB Rear delts : Til failure 4 times with 5 lb
I also did a couple of pull ups and a couple sets of rows, a little abs, and some more lunges.....OK so the Hot Rocks make me a little energetic!

[sunny17]

I want the ice storm to go away! Eastern Oklahoma has become the 1800's all over again. No electricity, no way to use a vehicle, nothing...Sit in your home and try not to freeze, and if you have an electric stove, well, you better like box food! I feel soooo lucky that the town I am in has not been hit that hard. I have a nice warm home with a working stove/fridge/tv/phone/internet etc.. but I am not going to risk getting out in this stuff, well unless I get sick of sitting around here....I want to get to the gym!

Since I have been stuck in the apt for the last 2 days I have been trying to get in some form of exercise between the marathon sessions of studying for anatomy class. So I have been lunging all around the place, doing crunches on Blaine's ab wheel (has anyone tried this?! Its freakin hard!) doing some push ups, just anything to keep me from going stir crazy from being stuck in this shoebox!

I have kinda changed up my routine at the gym though. I'm not doing "hard and heavy" quite as much. My mass is where I want it and now I want work more on definition. Dont get me wrong, I will still be lifting heavy on some days, every other workout for each bodypart. Maybe a little less than that on my legs and glutes, I DONT need more mass there...Just cause I can press as much as a guy does not mean I want guys legs! But I am still working hard on my delts and middle back (my two weak spots) and a bit more on my bi's.

On my shoulders I have been dropsetting like crazy and lots of pyramids. Usually using 3's, 5's, 71/2's, 8's, 10's, 12's. After a few sets of these I can barely lift my arms! I love them!

Im doing lots of rows for my back. As heavy as I can take it for about 5 sets, as many reps as I can get out, with the last 2 being assisted and really working the negative portion. I am seeing good results from these already, and I have tried this for only 2 workouts!

Blaine made a comment last night on how amazing my butt looks lately. I have been doing TONS of walking lunges everywhere I go! And my butt is alot more "juicy" (if thats even possible, I have a big can!) So I'm a firm believer in lunges, and suprisingly the lighter the weights and higher the reps was the secret for me, I LOVE them, and so does Blaine!

[sunny17]

I just have to say how PROUD I am of my girls! They are doing awesome, losing fat and slinging weight like the big boys (or us girls who are not afraid of the rubber floor!)! One of them actually wants to get certified and become a trainer too! I love the feeling of motivating others and helping them succeed! So needless to say, I have the cheesiest grin on my face today! I'm working mostly upper body and abs today, and I have started adding in cardio (30 min/ slow pace/ 3 days per wk) to my routine to start easing myself into my cut. I know its a bit far off from now, but I want to cut super slow when it comes time. NO MUSCLE LOSS is my goal, and I am determined to be my personal best, if not the best, when it comes time for me to step on that stage!

I hit my bi's and tri's really hard this morning with 3 sets of 60 reps pyramided up and down, 4 exercises for each. So yeah, Im smoked and have one hell of a pump going on, I LOVE IT! Also, it took me about 30 min to complete my exercise. From exercise to exercise, and set to set, there was little to no break.

Cable preacher curls
Cable tri rope extensions (really bring your arms out to the sides, it hits the small head ALOT more)
DB incline curls (super slow really focusing on the contraction)
Skull crushers
EZ Bar curls
Dips
DB Hammer curls
Overhead extensions

Im now fixing to head back up there for some abs and a little cardio, maybe a little more lunges. We'll see!

[sunny17]

I Cannot Wait For Spring Break!! Me, Blaine, Shultz, And Maybe A Few Others Are Going To South Beach! So Needless To Say, I Am Not Pleased With The Fact That The Last Week Of My Bulking Cycle Is The Week Of Spring Break, So Not Cool. Oh Well, The Things You Gotta Do To Live The Life I Guess. But This Is Gonna Be Short, I Just Got Off Work And Have A Million Things To Do Before Bed, Gotta Start Packing, Workout, Study, And Run To Wal-mart, And Workout. All I Have Is About 4 Hrs Max. This Is Gonna Be Fun, Right! But Tonight, I Think I Am Going To Eat Really Good, My Cals Are Majorly On The Low Side, And I Can Totally Feel It. Plus, Its My Hard And Heavy Day For My Upper Body, So I Need The Fuel. Well, I Gotta Get Outta Here, Times Wastin!

[sunny17]

Im so excited! Blaine and I are finally going to get to move into our new apartment tomorrow!! Its going to be such a relief once its all done. That and I LOVE shopping for new stuff! Plus we have to get things set up for when we get our new puppy (a Miniature English Bulldog), Blaine wants to name him Buford, Im thinking uhh...No. I just cant see myself outside the apartment shouting "BUFORD"!! Ah hahaha, I think not! I just cant wait to get moved and settled, and my life can S-L-O-W down a bit. I have been running full speed for the last couple weeks since the semester has started, I picked up a few new clients, and I now have to be out of my place in the next couple days...uggghh Im suprised I still have any hair left.

As far as my workouts are going, things are GREAT! I am bringing up my bi's, shoulders, and back just as I hoped. I FINALLY have 12" guns! I was beginning to think that I would never get there because I have been stuck at 11 3/4 for what seems like an eternity! I changed up my routiene and worked the rack with 6 reps a piece, a total of around 40-60 reps per set. It burns like hell, but has made a nice adjustment in my size and shape, I LOVE it!

Tonight I think I will be working my lower body, maybe finish off with some abs...we'll see, I have LOTS of packing to do!!

Everyone have a *GREAT* weekend!!

[PorscheGal]

Hi Sunny, just saw your journal and it caught my eye because I am doing my first comp in July too! I also just got certified for PT'ing and have my 2nd interview with the gym I train at, 24 Hour Fitness, on Monday.

Your workouts are great! What category are you competing in?

[sunny17]

Hi PorscheGal! I know, its getting down to the wire, July will be here in no time! So where are you competiting at?

Congrats on getting your Trainers cert. It it extremely rewarding helping others achieve their goals. So good luck at your interview at 24 HR Fitness, its an awesome club!

As far as catagory, I will be doing figure...I want to give fitness a try once I get my tumbling back to where I like it. So what catagory are you competing in?

[PorscheGal]

My comp is in Elk Grove CA, just out side of Sacramento (kind of a subburb, 12 miles from home). I'll be competing in bodybuilding. Masters and Novice divisions. It got moved up to July 14th, so one less week to build more muscle.

Fitness is tough, I can't do a cartwheel to save my life

[sunny17]

Good luck girl! I know what you mean about less time to build muscle. I decided to do a NPC show in June, and I just go tendonitis in my elbow, all while I am desperately trying to add to my upper body..WHYYYY!!!!

Haha! It's been a few years since I have tumbled so I dont know if I will even be able to pull out a cartwheel!

[sunny17]

So I have tendonitis...this really sucks! Which means I have to take it easy for awhile on my upper body, and i am not happy where I am at size wise in that area. I finally raised my "chicken arms" to 12" (major feat for me considering i have NO fat on them, and I am predispositioned to be a hard gainer) so I am very pleased with that. Ok, so enough "sorry me" I will have a smokin lower body come competition time! lol

So thats my plan today...lots and lots of squats, lunges, and hack squats, and a bit of cardio (walk uphill for 30-45 min) maybe hit up some abs. Its been awhile since I have really hit them hard, they deserve it.

Anyone want to know a AWESOME ab workout? Drag a decline bench over to the cables (perpendicular to the rack). Put the D-handles on the lower cables. Then get in decline position with one of the handles in your hands, arms stretched out in front of you. The movement is like swinging a golf club, and really smokes your obliques! I like to use 20 or so lbs.

You can also add the rope to one of the lower cables and turn the bench so your head is down by the cable and the weights. Put one end of the rope over each shoulder and crunch up. THESE THINGS KILL ME!! But my abs have never looked so good!

[PorscheGal]

Bummer! I hate injuries, they get in the way!

Those ab exercises sound interesting. Hauling the decline bench over to the cables would be a workout in itself! I love doing cable crunches (kneeling). My abs have gotten so much stronger since doing them.

My glutes and lats need the most work for competition. Need to get that butt high and round!

[sunny17]

Yeah They Do! Someone Was Telling Me Today That Since My Elbow Is Not Making A "popping" Noise When I Bend It, Tendonitis Is Not Whats Wrong. Instead I May Have Torn Something! I Think I Am Just Going To Go See A Doc, To Many Answers To Such An Ambigious Problem.

Haha! Lugging That Heavy Bench Around Is Definately An Exercise In Itself!

For Your Glutes, You Should Check Out A Video On Buffmother's Page...trust Me, It Works!

Lats....lots Of Pullups. I Personally Cant Do One All By Myself, So I Just Hang As Long As I Can Then Really Draw Out The Negative On The Way Down. Doing That A Couple Times Really Does The Trick. As Far As The Lat Pull I Have Only Worked My Self Up To 110 Lbs, So I Have A Bit Before I Will Be Able To Hoist Myself Up There!

[sunny17]

Ok.....Today is day 1 of my cut...slow and steady....keep my muscle....eat lots of protein....oh yeah, here we go! This is when the "fun" begins!

Day 1 Stats:

Weight: 141.8 lbs
Chest: 37"
Waist: 27"
Hips: 39"
Thigh: 23 1/4"

BF: ? Have yet to get it calculated, will know later today or tomorrow morning...

I will also be posting pics every week, I like pictures better than numbers

Diet:

Meal 1: 4 eggs (1 whole, 3 whites) with mushrooms and g. onions, 1 c. cooked oats, 1/2 grapefruit

Meal 2: Protein shake, 1 tbsp. peanut butter

Meal 3: Tuna with celery and g. onions, 1/2 sweet potato, small salad with oil & vinegar dressing

Workout: Lower body (lots of lunges, squats, hamstring curls) plus ALOT of abs
Post workout shake with 5 tsp. sugar

Meal 4: Protein shake

Meal 5: chicken breast, 1/2 sweet potato, 1 cup broccoli, small salad with oil and vinegar

Meal 6: Protein shake

Calories: 1,685

Cardio: AM - 20 minutes, run on treadmill
PM - 45 minutes, walk (incline) on treadmill

**********ANYONE WITH EXPERIENCE, OR JUST ALOT OF KNOWLEDGE, IF YOU HAVE ANY COMMENTS ON MY DIET, CARDIO, OR WHATEVER, PLEASE DONT HESITATE! THIS IS MY FIRST TIME, SO ANY ADVICE IS WELCOME!! THANKS LADIES!! ************************************************** **

[PorscheGal]

Diet looks good. When I did cutting this last fall, carb cycling was used and it worked great. Your calorie range seems about right.

I was looking for Buffmother's journal and couldn't find it. Do you have a link?

[sunny17]

http://bodyspace.bodybuilding.com/BuffMother/

Here ya go! I did some of these today and my butt is killin me already! Tell me what cha think of them!

[PorscheGal]

Hey thanks! She's in incredible shape!

[sunny17]

WOW! I dont think I have ever been so busy in my life! This past week has been filled with exams, packing at the old apartment, moving, and unpacking in a new apartment. Plus I have picked up 2 new clients, one of which wants to train 5 days a week! WHEW, I am sooo ready to have just one day that I can sleep past 6 am and not have to do anything but veg out and watch movies with Blaine. Poor guy, I never get to see him anymore because of our crazy schedules...when Im at work, he is sleeping and vice versa. Oh just ONE DAY!!! Oh well, cant bitch, its paying the bills plus some

I have officially began the cuting cycle, and its going really well, I am actually looking forward to my chicken and sweet potato. The broccoli however is making me want to puke just by thinking about it. It was NOT a good idea to buy a 5lb bag of it, I was going to try to make it through the entire thing before I bought something else, but i think I will be breaking down and heading to the store tonight! I CANT TAKE IT ANYMORE!!

But as far as my workout, I have kept hitting my upper body hard and heavy and my lower body has been getting nothing but high rep and low weight. I have got to get my top half as built up as my lower (I have a total J-Lo butt) so the tweaks I have made in my training should make the imporvements I am looking for.

My diet has not changed much since the last post....still doing the egg whites, oats, fish, chucken, tuna, salad, green veggie, etc... Well except for this week, Im low carbin it for a couple days.

Cardio has been 20 min of running in the am with 30 min or so walking on an incline in the evening. I have been seeing good things from this, no muscle loss, just fat. So I think I will continue this for a bit befoe I change things up again, gotta keep the fat burnin fire going!

[twinnett]

Hi! Hope your life slows down a bit...love your avatar!