Nori's Fitness Prep

[norinicole]

Hello everyone!!

To those who have followed along before, thanks for sticking with me! For those new to my journals, welcome!!

ADVISORY: This journal will be full of half-naked buff women, half-naked buff men, completely off-topic discussions, swearing, and it will be heavily laden with sarcasm.

There might also be a workout or two (accompanied with videos if I’m sneaky enough)

As of today, April 14, 2010, I am exactly 9 weeks and 2 days out from my second fitness competition. (OH SNAP!!! It’s happening so fast!!!)

For my workout history and competition you can PM me. I’m too lazy to post all of my journals, lol.

My first fitness competition was November 1, 2008 where I placed 3rd ( )

Here’s a comparison shot from 1 week out and last month:



My prep is now in full swing with a diet of 1,800 calories a day and less than 80g of carbs. So far so good. I get a cheat meal once a week (PHUCK YEAH!), and I aim to get at least 4L (1 gallon) of water a day.

Workouts are body splits:
Saturday – Back
Sunday – Chest
Monday – Arms
Tuesday – Legs
Wednesday – Shoulders
Thursday – Abs/strength conditioning/routine work
Friday – routine work (time and babysitting permitting)

Everything is heavy lifting, especially arms and shoulders. Legs are plyometric stuff only to help shred them up, and condition them for my routine. My only cardio is 30 minutes of fast walking 5 times a week, which I currently try and do first thing in the morning when I walk the dog.

I have a coach for my diet, and my boyfriend (hessunit) along with my diet coach work together on my training (been mostly my bf though).

I would also like to take this moment to tell everyone how absolutely AMAZING my boyfriend is. We started dating when I was 4 weeks out from my first competition (what an idiot!!! LOL). He has been the most supportive and encouraging person from the very start, and there’s no way I would be where I am (physically, mentally, emotionally…) without him. I love him so much!!

Now on to the workouts!!!

[norinicole]

I'll start with Saturday's workout since it's the start of every week.

Did back with the bf (yay!! eye candy while I workout!! I guess having his guidance helps too...lol.)

BACK

WG pullups

Let me start by saying that I was SUPER crouchy, and was definitely NOT feeling this workout since I'm just getting back into working out after taking a short break

3 + 5 negatives
3/5
2/6

I'm still crouchy.

WG seated cable row
12x75
12x90
10+2x105
8x120

Ok...feeling a little better now.

Hammer Strenght pulldown
12x45
10x55
6x60
8x60
Feeling good now

HS narrow grip row
12x45
10x70
8x80
8x90 PR bitches!!!!

Man those 2 plates looked sexy

Behind the neck pulldown ss with leg press sled row

PD
12x60
10x75
10x75

Sled row
10 x 3 sets.

Done!!

[vanillabn]

SO IN!!! I'm glad you decided to start the new journal... even though it does take up time, I know it will be extremely entertaining to follow... half-naked buff women, half-naked buff men, completely off-topic discussions, swearing and sarcasm included!!!!

Great workout today! Congrats on the narrow grip row PR! Nice job.

[erinlee01]

You forgot sex talk in your disclaimer.

I am so freaking jealous of your 1800 calories. Srs.

[PRMachine]

Fird!

In for info on dieting for contest prep (I start dieting in 2 months)

[HARRYBEAST]

<--- anxiously awaits half naked women

[Bonny_Lassie]

Hello everyone!!

ADVISORY: This journal will be full of half-naked buff women, half-naked buff men, completely off-topic discussions, swearing, and it will be heavily laden with sarcasm.

Now on to the workouts!!!

Well, with this ^^^ as an opening statement, how could I NOT be in !

Looking incredible btw! You have built so much muscle since your last comp!x

[norinicole]

I met with a fitness competitor/judge on Friday, and she gave me a whole bunch of conditioning exercises for me to do in conjuction with my training.

This was my first workout with the new exercises.

CHEST

Incline DB bench
15x15
12x50
12x30

In between sets: Pushups on a riser - start with one hand on, one hand off. Push off and switch hands. Delightfully called "Up & Over". 10/set x 3 sets (30 pushups)

Flat BB bench
12x65
12x85
10x95

In between sets: Start in a pushup position on top of the riser. Push off and land with hands off (either side of riser). Finish with hands on top of the riser. These babies are called "Pop Pushups". 10/set x 3 sets (30 pushups)

Incline DB flyes
12x12.5
12x12.5
12x15

In between sets: Start in pushup position on top of the riser at one end (narrow end). Complete a push up, then keeping your feet in place and legs straight, walk your hands towards your feet (as far as your flexibility will allow), tap your thigh with one hand, then walk your hands back onto the riser to the original position. This awesome one is called "Inchworm Pushups". 10/set x 3 sets (30 pushups)

Decline 1-arm bench (done on a machine - I have a video somewhere...)
12x20
12x25
10x30

In between sets: Tricep pushup into regular pushup into uneven pushup twice (right hand forward, then left hand forward). These are the "In/Out/Side/Side". I couldn't do them all since 1 "rep" is = 4 pushups.
3+4 negatives, 2+2, 1+1 = 13 "reps" x 4 pushups = 52 pushups

TOTAL PUSHUPS in addition to my chest workout: 142

Needless to say, my chest is still tender today, lol. There was also a lot of faceplanting with the last round of pushups!

[norinicole]

SO IN!!! I'm glad you decided to start the new journal... even though it does take up time, I know it will be extremely entertaining to follow... half-naked buff women, half-naked buff men, completely off-topic discussions, swearing and sarcasm included!!!!

Great workout today! Congrats on the narrow grip row PR! Nice job.

Thanks!! Great to have you following along again

You forgot sex talk in your disclaimer.

I am so freaking jealous of your 1800 calories. Srs.

Oh right. That's pretty important part.

THERE WILL BE TALK OF SEX IN THIS THREAD.

There. That should do it.

Fird!

In for info on dieting for contest prep (I start dieting in 2 months)

Woot! I'm so excited for you to start your prep!! You've made such HUGE gains, I can't wait to see how well you do on stage.

<--- anxiously awaits half naked women

I heart Pauline Nordin

Well, with this ^^^ as an opening statement, how could I NOT be in !

Looking incredible btw! You have built so much muscle since your last comp!x

Sweet!! Great to have you along!!

And thank you - lots of hard work and great guidance from my bf.

[megera]

IN
so glad u decided to start this journal!!!
This whole competition world seems so magical to me, and I'm super glad I can follow u to see how you managing all this contest prep!!!!
exciting!!

oh, and I liked your chest WO!!!

[HARRYBEAST]

wow Nori those pushups sound painful!

Keep Kick'n ass!

[norinicole]

ARMS

Alternating DB curls ss with Straight bar pressdowns

Curls
12x17.5
12x20
10x25

Pressdowns
12x30
12x45
8x60

Seated hammer DB curls ss with Smith machine close grip bench

Curls
8x20
8x25
5x30

Bench (plate weight only, I don't count the bar with the smith)
10x60
8x70
6x90 Rep PR
Man I love having a plate a side!!!

Incline Prone DB curls ss with OH rope extensions

Curls
12x20
8x25
5x30
I like going to the middle set of DBs to get these for curls...makes me feel bass ass

Extensions
12x20
12x25
12x30

I then did some ab stuff and worked on my holds.

[norinicole]

IN
so glad u decided to start this journal!!!
This whole competition world seems so magical to me, and I'm super glad I can follow u to see how you managing all this contest prep!!!!
exciting!!

oh, and I liked your chest WO!!!

Thanks!! Ha ha ha "magical". It's not really that different than regular training. I just need to throw in some extra things to nail my routine.

wow Nori those pushups sound painful!

Keep Kick'n ass!

I thought they were painful until I did my leg workout yesterday...

EPIC.

[kfprr]

This is such wonderful motivation as I go into quad/calf day today.

CAN'T WAIT FOR THE DIRTY TALK AMIDST THE WORKOUTS! Nothin' better

Awesome workouts Nori!

[norinicole]

This is such wonderful motivation as I go into quad/calf day today.

CAN'T WAIT FOR THE DIRTY TALK AMIDST THE WORKOUTS! Nothin' better

Awesome workouts Nori!

Ha ha ha, great to have all the dirty minds together!

Wait...that sounded wrong...

[megera]

my leg workout yesterday...

EPIC.

Please post!!!

[Finner]

WHAAAAT?
Lookit that back!
WHAAAAT!

Go Nori! Go Nori! Go! Go! Go!

[GyMgrrrL]

Oh you KNOW I'm IN!


Great workouts going on.

Can't wait for more nekkidness. Woooo!

1800 cals<-- jealous.

[norinicole]

Ok, so for those who know me know that I go balls to the walls. And I love working my legs - HARD. I've also tried Crossfit which hits your system in a completely different way than traditional bodybuilding training does.

Well this workout is from the fitness judge I mentioned earlier. The point of the workout is to condition my legs for routine work as well as SHRED THE PHUCKERS UP.

I have never hit my legs this hard. I can't WAIT to see the results after I do this workout consistently.





Here it is.

There are 5 different "rounds". Each round is done 3 times. I did this workout with my bf's brother, so my rest in between rounds was how long it took him to complete the round. I think I was at an advantage

Set 1 - Use the stair "block" (pyramid steps)
1 - squat up & over (one leg up, squat then swith legs) x 10/side
2 - in & out (feet together then jump to have feet on either side of the top step) x 10
3 - wide stance box squat (I used the lowest step) x 10

Set 2 - Use the riser (used during step classes)
1 - toe taps x 20/side
2 - squat jumps (one leg on the riser used as the power leg, jump up for height) x 10/leg
3 - box jumps onto step x 10
4 - 180 squat jumps (start with one leg up, squat and turn 180 degrees and land with other leg on the riser) x 10/leg

Set 3 - Used the length of the gym
1 - diagonal lunges with pulse (at the bottom of the lunge do 1 stationary rep): length of gym and back
2 - lunge jumps (switch legs) x 10/side
3 - jump squats: length of gym and back

Set 4
1 - wall touches (jump as high as you can and touch a spot on the wall) x 10
2 - box jumps for height (used the high box - 24") x 10

Set 5 - Use TRX handles
1 - deep side lunges x 10/side
2 - ATG squats x 10
3 - single leg squat x 10/leg

Set 1 - 3 were brutal. Set 4 was like a break. Set 5 was awesome at opening up my hips (that's what she said...). So in total I did 15 giant sets. I have no idea how I finished this workout, lol.

I'm not sure how I'm going to feel the next few days, lol. Right now my quads are tight, but everything else is okay. Which is surprising since my right glute was ready to seize up the whole workout.

We'll see how I feel tomorrow!!

[norinicole]

Please post!!!

Done!

WHAAAAT?
Lookit that back!
WHAAAAT!

Go Nori! Go Nori! Go! Go! Go!

Awww shucks...
*kicks rock*

Oh you KNOW I'm IN!


Great workouts going on.

Can't wait for more nekkidness. Woooo!

1800 cals<-- jealous.

Yay!!! So happy to have you along!

I'm dropping weight with 1800 cals too. Woo hoo!

[Ridge4120]

Totally in!! Woot woot! Glad you started a new journal chica

[norinicole]

Totally in!! Woot woot! Glad you started a new journal chica

Thanks honey!! Happy to have you along

[norinicole]

Stats update.

Weight this morning: 153.6lbs
Waist - 28"
Hips - 39"
(those are the only 2 measurements I care about, lol)

[megera]

Ok, so for those who know me know that I go balls to the walls. And I love working my legs - HARD. I've also tried Crossfit which hits your system in a completely different way than traditional bodybuilding training does.

Well this workout is from the fitness judge I mentioned earlier. The point of the workout is to condition my legs for routine work as well as SHRED THE PHUCKERS UP.

I have never hit my legs this hard. I can't WAIT to see the results after I do this workout consistently.





Here it is.

There are 5 different "rounds". Each round is done 3 times. I did this workout with my bf's brother, so my rest in between rounds was how long it took him to complete the round. I think I was at an advantage

Set 1 - Use the stair "block" (pyramid steps)
1 - squat up & over (one leg up, squat then swith legs) x 10/side
2 - in & out (feet together then jump to have feet on either side of the top step) x 10
3 - wide stance box squat (I used the lowest step) x 10

Set 2 - Use the riser (used during step classes)
1 - toe taps x 20/side
2 - squat jumps (one leg on the riser used as the power leg, jump up for height) x 10/leg
3 - box jumps onto step x 10
4 - 180 squat jumps (start with one leg up, squat and turn 180 degrees and land with other leg on the riser) x 10/leg

Set 3 - Used the length of the gym
1 - diagonal lunges with pulse (at the bottom of the lunge do 1 stationary rep): length of gym and back
2 - lunge jumps (switch legs) x 10/side
3 - jump squats: length of gym and back

Set 4
1 - wall touches (jump as high as you can and touch a spot on the wall) x 10
2 - box jumps for height (used the high box - 24") x 10

Set 5 - Use TRX handles
1 - deep side lunges x 10/side
2 - ATG squats x 10
3 - single leg squat x 10/leg

Set 1 - 3 were brutal. Set 4 was like a break. Set 5 was awesome at opening up my hips (that's what she said...). So in total I did 15 giant sets. I have no idea how I finished this workout, lol.

I'm not sure how I'm going to feel the next few days, lol. Right now my quads are tight, but everything else is okay. Which is surprising since my right glute was ready to seize up the whole workout.

We'll see how I feel tomorrow!!

BW only???
how long did it took u overall?

is your contest suite ready?
any pics?

[norinicole]

BW only???
how long did it took u overall?

is your contest suite ready?
any pics?

Bodyweight only?!?! What do you think I am?! Of course only bodyweight, lol. Took me about 1.5hours.

Suit won't be ready until about 4 weeks out. I've got too much fat right now to make it even worth trying on, lol.

[megera]

Bodyweight only?!?! What do you think I am?! Of course only bodyweight, lol. Took me about 1.5hours.

Suit won't be ready until about 4 weeks out. I've got too much fat right now to make it even worth trying on, lol.

well... the multiple question marks were a typo.....

very curious to see the suit....

and I called the competition word magical because, I have huge eyes on it, and hoping to be able to compete like in a year or so...
but the more I learn about it the farther my goal date shifts, spooks me out...
so I am really excited to see like step by step final preps.....

[norinicole]

well... the multiple question marks were a typo.....

very curious to see the suit....

and I called the competition word magical because, I have huge eyes on it, and hoping to be able to compete like in a year or so...
but the more I learn about it the farther my goal date shifts, spooks me out...
so I am really excited to see like step by step final preps.....

I applaud you for waiting.

Too many girls jump right into competing without putting in the work (I was one of them )

When you decide to compete the time will be right.

[megera]

I applaud you for waiting.

Too many girls jump right into competing without putting in the work (I was one of them )

When you decide to compete the time will be right.

oh, u should of see on of my first posts, like 5 days after picking a dumbell first time in my life, I was like, oh, so where the competitions held, I want to sign in LOL....

so funny, the ignorance is redicolous....

after serfing the net endless hours and training my a$$ in the gym, I see how much muscle I'm still lucking, and I don't have the boobs for bikini, and well... still learning my body for the diet respond.. can't manage to go below 20% no matter what my stupid caliber say...

so, I think u look just great, of course your previous contest pic, u have much less muscle, but great proportion and very lean
this time with the amount of muscle u put on, u'll rock the stage for sure!!!

[Finner]

Oh m'fux! That leg workout looked spectacularly eeeevil!!!
If I were the old me, I would be all like "I wanna try it!"
Since I'm the current me, I'm simply bowing to you in honor.
You are looking GREAT. I bet no one has told you that lately, have they? (snort)

[_Bethany_]

Crazy leg day!! Best of luck!