~amysuds workout journal~

[amysuds]

I am coming up on one year as a member on this site...it's about time I did this. Currently I am in my third week of training with Team Norton. My short term goal is to lean out for my two comps in May. Long term, I am looking for muscle and strength gains...particularly upper body. My training split is as follows.

Upper Body
Lower Body
rest/abs
Back/Chest
Lower Body
Shoulders & Arms
Rest/Abs

I am following a routine geared towards hypertrophy and strength gains.

My current macros
5x/week
Protein: 180
Carbohydrate: 130
Fat: 40

2x/week
Protein:160
Carbohydrate: 180
Fat: 35

Right now I am using three supplements. This list I will revise in the next few days.
Scivation Extend
Scivation Sesamin
Universal Creatine Chew

These past three weeks I have experienced major strength gains( I am basing the word "major" on myself only). I am going to continue to work at 100% effort and stick with the plan. Things are real good.

[amysuds]

Tonight's leg workout was super killer. I headed down to the basement with my Extend and did some WORK! The reps plan per set were mixed...some 4-6 others 8-12. Regardless....here are some examples of my strength gains in 3 weeks.
Week 1
Hack squat 55lb 8r for sets
Leg press 140lb 10r for sets
Leg extension 50lb 12r for sets
Leg curl 35lb 12r for sets

Week 3
Hack Squat 100lb 8r for sets
Leg press 240lb 10r for sets
Leg extension 100lb 10r for sets
Leg curl 65lb 10r for sets
Once again, this was just a part of what I did.
I know I have a ton of oppurtnity here...I wonder if strength has memory. I used to be VERY strong in my 16-21 yr age range. Let's see what happens. The Extend is really giving me added endurance and recovery.

[amysuds]

Today I did 30 minutes on the ellipitcal. I set it to the gluteals program just to try it out. I have only had this machine a short while and am still checking it out. So my goal was to keep my heart rate around 130bpm. This is typically the most difficult thing for me, I tend to do cardio full force and end up at 160bpm. I think that is why I lost so much muscle in my beginnings of working out a few years ago. My body used it as fuel probably. Anyhow, I torched 300 calories and feel good now. It's funny how my quads are super tight and I feel nothing in my hams or glutes ( on the gluteal prgram ...ha ha). I may be putting too much body weight on my toes I think. But the elliptical is SO much easier for me than my recumbant bike even at high resistance. That bike kills my legs. I do not burn sh*t for calories on it, but boy do I feel it ripping my legs up inside as soon as I start. Maybe tomorrow I will torture myself with a bike ride.My weight today was 138 lbs still...I am hoping to trim down a little more over the next few weeks.

[push_it]

Hey -- Great workouts in here. So you are doing 2 competitions in May? Which ones? I'm sure you'll do awsome!

I am also on a strength program and love it so far. I feel stronger and stronger with each workout. It's a great feeling knowing you pushed yourself harder than the last time.

P.S. Xtend is awsome What kind did you get?

[amysuds]

I am planning on the NPC Grand Prix Natural May 2 and NANBF May 16. I am really excited to give competing a try again.
I have bought Extend in Apple and Watermelon. I liked both , probably the apple more because it is sweet

[push_it]

Originally Posted by amysuds

I am planning on the NPC Grand Prix Natural May 2 and NANBF May 16. I am really excited to give competing a try again.
I have bought Extend in Apple and Watermelon. I liked both , probably the apple more because it is sweet

That's awsome! I believe it takes a really strong person to compete. What other comp's have you done?

Those are my favorite flavors of xtend

[amysuds]

I have only done one so far. The OCB Midwest this past November. I placed 2nd in open, it was a great experience for me. Have you competed?

[push_it]

Originally Posted by amysuds

I have only done one so far. The OCB Midwest this past November. I placed 2nd in open, it was a great experience for me. Have you competed?

That's is incredible! Congrats on that
Me.... compete? No I haven't. It's always been in the back of my mind but I haven't got the guts to follow through lol

[amysuds]

Thankyou! I waited til I was 39 years old to try it. I wish I had started it sooner...but age is just a number thank goodness!!

[tanasha28]

I am a big fan of your thread Amy. I was wondering how I can get back into the hang of working out again since I have been on a hiatus since before christmas. I am having a hard time getting the motivation I need to get going with workouts, eating etc...... do you have any advice for me?

[amysuds]

First off..thankyou! I can totally relate with the after holiday slacking. I made the mistake of having a few treats (which I NEVER) really wanted the past year. I think my body remembered how good the taste of sugar was, and then I started to crave it. I won't be doing that again. Basically what I did was get off of sugar right away. It was tough at first. Next, I came up with a short term goal..which was/is leaning out for my next comp. I find having goals and writing them down here on the site helps keep me motivated. Come up with a reasonable workout/nutrition plan for yourself. Better yet, go to www.teamscivation.com ...they have a super program that is free. One last thing, I am always around usually if you need a push!!

[amysuds]

So tonight I got the itch to try and reach a goal I set for this week. I wanted to beat my 185 lb deadlift. So I warmed up with 100lb and went to 185lb. Then I did 195. Then I did 205....three times. Oh yeah, I like this alot......

[wendym1979]

Originally Posted by amysuds

So tonight I got the itch to try and reach a goal I set for this week. I wanted to beat my 185 lb deadlift. So I warmed up with 100lb and went to 185lb. Then I did 195. Then I did 205....three times. Oh yeah, I like this alot......

Whoo-hoo! Good job!

[push_it]

Originally Posted by amysuds

So tonight I got the itch to try and reach a goal I set for this week. I wanted to beat my 185 lb deadlift. So I warmed up with 100lb and went to 185lb. Then I did 195. Then I did 205....three times. Oh yeah, I like this alot......

WOW. Congrats on beating your goal.

[amysuds]

Thankyou much ladies! Well today was my back and chest workout. I started a new supplement also: Scivation Vasocharge. Now I know how it got it's name. I tell you, I drank a glass of the lemonade flavored 30 minutes before training and I was ready for a weight fight. I had a ton of energy! So the workout was awesome..got major pumps goin on!! So sit back and watch me grow!!

[push_it]

I take Vasocharge too... and I love it. I'm glad to hear it worked well for you.
Don't you love the feeling of a pump!

[amysuds]

I certainly do. This is the first time I have ever used a NO product of any kind.

[chicana_peach]

Hey Amy! Cool that you got a workout journal going. Those are some very impressive numbers compared to when you started! Scivation rocks! I am sure you are going to do VERY WELL this year. I see WINS in your future

[amysuds]

Originally Posted by chicana_peach

Hey Amy! Cool that you got a workout journal going. Those are some very impressive numbers compared to when you started! Scivation rocks! I am sure you are going to do VERY WELL this year. I see WINS in your future

Hey thanks for your continued support Peach! I wish you tons of success this year too Go Team Scivation!

[amysuds]

Today's workout went better than I thought it would. I only slept for 4 hours last night and usually that will wreck my next day. I focused on legs and managed to increase the weights on my Smith squats and leg press. I am still trying to get over my fears of squatting from a little mishap I had awhile back. I was squatting for 6 reps and my hip gave out, the bar came crashing down on me...I didn't react quick enough to use the safety catch. My hips seem to be a weak link I guess. But this happened awhile ago, I don't have a spotter..so I do the best I can. But I will tell you I have to really mentally prepare myself so I can perform. Luckily, I wasn't hurt that time...but I am petrified to try barbell squats. It's much easier for me to leg press..today I hit my goal of 250 lb for 10 reps on the last 2 sets. By the time I was done working my quads, I could feel right away that I tore them up pretty good. The hamstrings on the other hand, are tough for me to feel tighten up. I have lengthened hamstrings that are very flexible. They are a pain...but they are slowly tightening up. Tonight I will do my cardio, I am hoping to bust out some HIIT on the treadmill...maybe running sprints uphill. I think I am going to be real sore tomorrow YAY!

[T.Y.]

team norton in the house!!!!

[amysuds]

Originally Posted by T.Y.

team norton in the house!!!!

That's what I'm talkin about!!

[push_it]

Only 4 hours of sleep? How come so little? Sounds like you had a great leg workout nonetheless. Congrats on the weight increases.
I can see how you would be nervous about squatting. Sounds like you had quite the experience. Glad you're okay though.
You have a hard time with hamstrings?! That's crazy to me lol. My hamstrings are ALWAYS super tight. They are probably the least flexible muscle in my body by far.

[amysuds]

Originally Posted by push_it

Only 4 hours of sleep? How come so little? Sounds like you had a great leg workout nonetheless. Congrats on the weight increases.
I can see how you would be nervous about squatting. Sounds like you had quite the experience. Glad you're okay though.
You have a hard time with hamstrings?! That's crazy to me lol. My hamstrings are ALWAYS super tight. They are probably the least flexible muscle in my body by far.

Well last night my 6 and 7 yr olds decided to sneak in my bed.I was kicked all night and I froze from no blankets. That is why
Most people I know have the opposite hamstring issue as me. It's hard to even feel a stretch when I touch my toes or way out past them.

[lilprincesa1]

Hey Amy Love to see your progress...Your #'s are looking SUPER

[amysuds]

Originally Posted by lilprincesa1

Hey Amy Love to see your progress...Your #'s are looking SUPER

Thankyou! I want to see how high is high

[SuzMax]

Amy - Great idea on starting a journal so we can all follow your amazing progress!

I know what you mean about the ellip vs. the bike. I'm a cyclist and I can go all day long with the resistance cranked up on the ellip and doing various HIIT workouts on it (I do a lot of Cardio Coach workouts during cycling off-season and they are HIIT and my HR is in the 170's and 180's). I also feel it more in my quads. But I get back on my bike on the trainer or on a recumbant and I have constant lactic acid build up in my legs. It kills me! When I first start training for cycling again in January I keep my HR around 140 and I think I'm going to die! And that's after being on the elliptical consistently. I never really learn how to get rid of that. What gives?

[kaylabree]

nice thread! just wanted to say.. holy strong deads! awesome work!!!

[amysuds]

Originally Posted by SuzMax

Amy - Great idea on starting a journal so we can all follow your amazing progress!

I know what you mean about the ellip vs. the bike. I'm a cyclist and I can go all day long with the resistance cranked up on the ellip and doing various HIIT workouts on it (I do a lot of Cardio Coach workouts during cycling off-season and they are HIIT and my HR is in the 170's and 180's). I also feel it more in my quads. But I get back on my bike on the trainer or on a recumbant and I have constant lactic acid build up in my legs. It kills me! When I first start training for cycling again in January I keep my HR around 140 and I think I'm going to die! And that's after being on the elliptical consistently. I never really learn how to get rid of that. What gives?

Well I have been thinking alot about this topic today. I have come to the conclusion that the lactic acid is building up because of the seated position we are in. Maybe the circulation we have while standing helps to keep some of the build up from occuring?

[amysuds]

Thanks Kayla! Feel free to join in the conversation anytime