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  1. #361
    Goal: Build More Muscle! Luvdogs's Avatar
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    Woooo Hoooo for WG pull ups! That is awesome! Pull downs are so strong too!
    Julia
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  2. #362
    Patience, Agression jjeane's Avatar
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    CC you SO ROCK!!! Way to go on the pull ups and chins!!
    Awesome compliment as well.
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  3. #363
    Back in Action marathonmom262's Avatar
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    Yeaaaaaahhh girl! Way to knock out those unassisted pullups and chinups. Congrats!!
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  4. #364
    Progress not perfection PunkyCindy's Avatar
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    congrats on the pullups!
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  5. #365
    Woot Woot!!!! Cardioconvert's Avatar
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    Originally Posted by CharliC View Post
    Big congrats on the WG pull-ups! Such a good feeling!

    Awesome workout all round, CC! Happy Halloween to you too
    Thanks CharliC - hope you had super Halloween!

    Originally Posted by DieselsMom View Post
    Sweet happy dance happy dance happy dance!!!!
    Thanks DM - you believed I could do them before I did - thanks for that

    Originally Posted by Luvdogs View Post
    Woooo Hoooo for WG pull ups! That is awesome! Pull downs are so strong too!
    Thanks Luvdogs!

    Originally Posted by jjeane View Post
    CC you SO ROCK!!! Way to go on the pull ups and chins!!
    Awesome compliment as well.
    Thanks jjeane - I think the compliment totally lit my fires

    Originally Posted by marathonmom262 View Post
    Yeaaaaaahhh girl! Way to knock out those unassisted pullups and chinups. Congrats!!
    Thanks!
    Originally Posted by PunkyCindy View Post
    congrats on the pullups!
    Thanks PC - love the new avi - now I am thinkin of you as spunkypunkycindy

    CC
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  6. #366
    Woot Woot!!!! Cardioconvert's Avatar
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    Okay dokey - they announced the date of the show I am targeting for next year - April 13 2013 baby! Now I have a date, it seems more real.

    I spent a lot of time last night surfing some re-sale sites for suits - oh my gosh. Based on my proportions, I may ultimately be forced to have mine made - that is going to blow my budget. Oh well, guess I'll be asking for "Bikini bucks for Christmas"

    Here is my leg workout from last night (done while DD swam):

    BSS - at Smith, weight is weight added per side
    3x10@20

    Squat @ Smith - weight is added per side. I usually don't do my squats at the Smith - everytime I do, I tell myself I should do them more often there - can feel it quite differently as I can play around w/ foot placement more

    10@35ps, 10@45ps, 10@55ps

    Hamstring Curls
    10@80, 10@85, 10@85

    Standing Calf Raises
    15@190, 15@200, 15@200

    Single leg extensions
    3x10@30

    Quads are a bit tender today

    Have a great day everyone!

    CC
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  7. #367
    No door is safe. CharliC's Avatar
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    Nice workout there, CC, and so exciting to have a show date! That must be a big motivation booster

    Can't wait to see your suit! Maybe I'll have some on the market in a couple of years or so
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  8. #368
    Woot Woot!!!! Cardioconvert's Avatar
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    That would be awesome - I bet your designs will be fabulous - my jaw just drops at how gorgeous some of them are (and how rich the pricing is).

    I saw quite a few that sounded (based on their description of sizing) like they would fit (my height / approx weight) but the problem will be with my tatas. All the suits I looked at were A/B/ large C cups - I am a DD and, as they aren't natural, assume I will stay approx the same even when dieted down. I am going to ask my pro about that though.

    CC
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  9. #369
    Wahoo starting rehab!! DieselsMom's Avatar
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    Unnatural tata's too - we must be twins but my girls are much smaller LOL

    Go for broke - you are going to rock the show so you may as well reward yourself with something that is going to fit you perfectly and show off all your hard work.
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  10. #370
    Patience, Agression jjeane's Avatar
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    A date! Great news CC! I can't wait to see what you pick!
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  11. #371
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    Originally Posted by DieselsMom View Post
    Unnatural tata's too - we must be twins but my girls are much smaller LOL
    See - further evidence

    Originally Posted by jjeane View Post
    A date! Great news CC! I can't wait to see what you pick!
    Thanks - I am excited too!

    CC
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  12. #372
    Woot Woot!!!! Cardioconvert's Avatar
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    Wowzers - haven't been able to get onto the site in a few days - life seems to have gone off the rails! Thankfully all the business hasn't lead to any missed workouts until today (that would cause me a huge amount of stress). I preach rest, don't live it too well

    I finished 6 solid weeks of the new program on Sunday. For anyone who missed what it looked like, here it is:

    Monday - chest / back / bis
    Tuesday - legs
    Wednesday - Shoulders / back / tris
    Thursday - legs
    Friday - Shoulders / traps
    Sat - arms / glutes

    Seeing as I am still seeing responses, I will run the program again - to bring me very close to year's end. Come the new year, I'll start working w/ my pro and then start to follow her program. The only change I am going to make is that in lieu of 2 days of legs, I am going to make Tuesday a cardio + glute day and Thursday a nice heavy leg day. This way, I can do the cardio + glute at work on Tuesdays at lunchtime. Getting up 5 days a week at 4;50am to go to the gym is wearing on me and, in particular, I find legs the hardest workout to do immediately upon rising - it is almost like my brain isn't warmed up or something . So, slightly different program will be:

    Monday am - chest / back / bi, incline walk at lunch
    Tuesday - incline walk / elliptical at lunch + glute work
    Wednesday - back / shoulder / tri - early am, incline walk after dinner
    Thursday - legs - evening
    Friday - Shoulders / traps - early am, incline walk at lunch
    Saturday - arms + glutes

    Currently, I am doing 3 or 4 days on either the TM (incline walk) or elliptical so the cardio component is pretty much the same. In terms of food, I'll keep where I am - still no delta in weight which is good. I am eating between 2600 and 2800 cal / day right now and I still feel like I am making a small shift between fat and muscle - things are still tightening up without the scale dropping so I am okay. I really am getting anxious to start dieting (yeah, I am weird and probably going to regret those words) but know I shouldn't start until after the holidays. I need the expert to craft my diet to minimize my muscle lost during the dieting down process. Based on history, I can drop weight really quickly when I want (in prep for a race) but is all the wrong weight!


    Normally, I would take a rest week this week but, with a corporate conference (3days) followed immediately by 5 days of partying at Grey cup, I know I will miss some workouts during the week of Nov 19th. As such, I am pushing through until then. I will need to be very careful in these next few weeks as I can feel that I am flirting with that fine line between productive training and injury/compromised immunity. I ended up taking today off (s/b legs) because I was just so tired. I am not often tired enough to skip a workout - so I listened when my body said 'no'.

    Here are the details from yesterday's workout (back / arms - done before I really thought about my program, so not much true direction to the workout ):

    WG Lat pull downs
    8@120, 10@110, 10@110

    BO Rows - using preloaded EZ curl bar
    3x10@80

    Push downs - single pulley
    10@40, 10@40, 8@50

    Assisted pull ups - counter weight shown - didn't do them unassisted as I was setting in with some guy and I lost my nerve - still showed him up as he was only doing half my reps at the same counter weight
    10@16.5, 8@16.5, 7@16.5

    T-Bar row - I love this exercise
    10@55, 10@45, 10@45

    set - BB curl + dips (between two benches)
    10@50 +15, 8@50+15, 8@50+10

    Cable face pulls
    10@80, 15@70, 15@70

    Have a great night!

    CC
    Last edited by Cardioconvert; 11-07-2012 at 04:29 AM. Reason: typo
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  13. #373
    Wahoo starting rehab!! DieselsMom's Avatar
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    Sounds like you got a great plan. God I wish I was eating that amount of calories and staying stable...my dream come true obviously not working hard enough LOL.

    Grey Cup, can't wait but honestly if the Riders don't win on Sunday won't be nearly as much fun to watch the race to the cup.
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  14. #374
    Back in Action marathonmom262's Avatar
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    Congrats on wrapping up a cycle and seeing so much success! I think it's great to keep on the path that has been working so well for you - excited to see how you feel about it at the end of the year.

    Definitely always a good thing to listen to the bod when it says NO!

    And ditto on DM's note about calorie intake. That's about 1000 more than I'm taking in a day - I wish I was working hard enough to be able to eat that much!! You rock!
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  15. #375
    Patience, Agression jjeane's Avatar
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    CC I admire your dedication. You are so on top of this. I think you are going to blow the competition out of the water next year.
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  16. #376
    Goal: Build More Muscle! Luvdogs's Avatar
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    Awesome training! Love the 120# lat p/d.
    Julia
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  17. #377
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    Originally Posted by DieselsMom View Post
    Sounds like you got a great plan. God I wish I was eating that amount of calories and staying stable...my dream come true obviously not working hard enough LOL.

    Grey Cup, can't wait but honestly if the Riders don't win on Sunday won't be nearly as much fun to watch the race to the cup.
    Thanks DM - we are now officially Eskimo fans

    Originally Posted by marathonmom262 View Post
    Congrats on wrapping up a cycle and seeing so much success! I think it's great to keep on the path that has been working so well for you - excited to see how you feel about it at the end of the year.

    Definitely always a good thing to listen to the bod when it says NO!

    And ditto on DM's note about calorie intake. That's about 1000 more than I'm taking in a day - I wish I was working hard enough to be able to eat that much!! You rock!
    I try to listen to the 'ol body - just need to get my brain to accept that my body has limitations

    Originally Posted by jjeane View Post
    CC I admire your dedication. You are so on top of this. I think you are going to blow the competition out of the water next year.
    I don't have any illusions of grandeur - I want to prove to myself I can get to that date in the best shape possible for me. Years of running has taught me to appreciate the journey - I can't tell you how many times I have lectured myself as follows: "your time is okay compared to other runners - but way better than anyone who couldn't even get off their couch". It is hard when you talk a lot with other runners / exercise enthusiasts and are tempted to always be comparing results / times. We all need to remember that we don't represent a big segment of society - as such, even our worst performances should be celebrated. Just my take.

    Originally Posted by Luvdogs View Post
    Awesome training! Love the 120# lat p/d.
    Thanks kiddo - felt good and strong - me like
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    Okay - catch up time. Logged two workouts this week - not as per the newly tweaked schedule, but I am happy w/ both. I already logged Monday's w/out above.

    I tweaked the beginning of this week's workouts slightly due to some need for a bit of rest. I am now developing a cold sore - my body's #1 way of telling me that I am flirting w/ overtraining. In fact, it made me think of something. I do not believe (but would have to dig up pictures) that I have ever run a race w/out a cold sore. This isn't good. Now I am freaking out about the possibility of having a cold sore for my show(s). Oh well, cross that bridge when / if. Better get a big supply of Abreva!

    Wednesday - More Back and a bit of tris

    Horizontal bar pull downs
    10@110, 10@110, 9@110

    Assisted Pull ups - counter weight shown
    8@16.5, 5@16.5

    BO Rows - using preloaded EZ curl
    3x10@80

    Shrugs at Smith (weight shown is weight added per side)
    10@55, 10@60

    Cable face pulls
    10@80, 10@80

    Push downs - single pulley station
    10@50, 10@50, 8@50

    Skulls + CG Press (no rest between)
    10,10@40, 10,10@40

    Will hit the gym later today for a nice heavy leg day.

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    Back in Action marathonmom262's Avatar
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    Originally Posted by Cardioconvert View Post
    I don't have any illusions of grandeur - I want to prove to myself I can get to that date in the best shape possible for me. Years of running has taught me to appreciate the journey - I can't tell you how many times I have lectured myself as follows: "your time is okay compared to other runners - but way better than anyone who couldn't even get off their couch". It is hard when you talk a lot with other runners / exercise enthusiasts and are tempted to always be comparing results / times. We all need to remember that we don't represent a big segment of society - as such, even our worst performances should be celebrated. Just my take.
    And this is one of the many reasons why I enjoy reading your journal so much. You give me a lot of food for thought and just plain good reminders, and often exactly at a time when I need them
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  20. #380
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    Oy! I get cold sores when I'm really run down- immune system's way of telling you it's not happy!

    Seems everyone is in need of a little more rest this week!

    Hope you have a good leg day!
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  21. #381
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    Sounds like you've got a solid plan, CC! You look so awesome .... you're just going to rock your show! I'm excited to follow along
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    Thanks everyone - I just realized that I didn't thank jjeane for her confidence in me and just went straight into my philosophical rambling - your support means a lot jjeane - I am sorry for not acknowleding it!

    CC
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    Originally Posted by marathonmom262 View Post
    And this is one of the many reasons why I enjoy reading your journal so much. You give me a lot of food for thought and just plain good reminders, and often exactly at a time when I need them
    Thanks MM - something tells me that you and I would be friends 'IRL' if we lived closer

    Originally Posted by gobbles23 View Post
    Oy! I get cold sores when I'm really run down- immune system's way of telling you it's not happy!

    Seems everyone is in need of a little more rest this week!

    Hope you have a good leg day!
    Thanks Lori - now I have a second one developing - this is really gross. So need some extra zzzz's this weekend!

    Originally Posted by swooshie View Post
    Sounds like you've got a solid plan, CC! You look so awesome .... you're just going to rock your show! I'm excited to follow along
    Thanks Swooshie!
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  24. #384
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    Okay - need to log yesterday and today's workout. Seems I really do need some extra rest as I slept right thru my alarm this morning - awoke w/ a start at about 6am (1 hour late if I were to go to the gym). I panicked a bit as I had a meeting w/ our CEO this morning at 9am - of all days to sleep in!

    Anyway, here is last night's workout (Legs). I'll update the other one in a separate post - don't want to tempt fate - seems I lose big posts

    Smith Squats - weight show is weight added per side
    10@45, 10@55, 10@65, 6@70

    Bulgarian Split Squats (still @ Smith, weight shown is weight added per side)
    10@20, 10@20, 10@22.5 (PR)

    Hamstring Curls
    10@85, 10@85, 10@80

    Standing Calf Raises
    20@190, 18@190, 15@190

    Cybex Glute machine
    3x15@100

    Single Leg extensions
    3x10@30

    CC
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  25. #385
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    And today's shoulder workout (done at lunch at work gym as I slept in as per above):

    DB OH Press
    10@35, 10@30, 10@30

    Shrugs w/ DB
    3x15@50

    Lateral Raises
    3x10@17.5

    Front raises (holding single DB)
    3x10@25

    BO Lateral Raises
    3x10@15

    Shoulder press part of gym equipment
    10@5*, 10@5*

    *Not sure what this really means - I would think it could be translated to 1=10lb, 2=20lb, etc. but don't know for certain = will just log it using '1','2', etc. so I can compare week over week

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  26. #386
    Back in Action marathonmom262's Avatar
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    Yay on leg and shoulder workouts!

    I love the split squats on the Smith - it really is the only time I can do anything single leg without my knees totally crunching.

    I don't know how some of you girls can get up there with the DB OHP. Even before my recent time off I really struggled with 20lb DBs for reps over 5 when doing them at the same time (I can do 20s if I do one at a time, but not together). Good work lady! Have a great weekend
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  27. #387
    Patience, Agression jjeane's Avatar
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    Front raises at 25, that burns just thinking about them.
    I really meant that I think you will shine no matter what CC. I am so grateful to you for welcoming me here. You have a this confidence and drive that I admire.
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  28. #388
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    Another couple of good workouts in - impressive squats +140. I need to try some split squats one of these days when I train legs at home and I am making it up as I go.

    sorry to hear about the cold sores but listen to your body maybe you should have taken your week off?
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    Originally Posted by marathonmom262 View Post
    Yay on leg and shoulder workouts!

    I love the split squats on the Smith - it really is the only time I can do anything single leg without my knees totally crunching.

    I don't know how some of you girls can get up there with the DB OHP. Even before my recent time off I really struggled with 20lb DBs for reps over 5 when doing them at the same time (I can do 20s if I do one at a time, but not together). Good work lady! Have a great weekend
    Thanks MM - I hear you about crunchy knees! I wear headphones when lifting, but I am very glad for them on leg day - I don't like the noises that accompany my workout I've actually had guys stop me and ask me about the various and sundry noises.....

    Keep it up on OH press - I had hit a plateau in the past at 20 and it took a couple of months but one day, with the help of a good spotter, got to the 40s. I don't do that weight now unless he is around. A good spotter is hard to find.

    Originally Posted by jjeane View Post
    Front raises at 25, that burns just thinking about them.
    I really meant that I think you will shine no matter what CC. I am so grateful to you for welcoming me here. You have a this confidence and drive that I admire.
    Thanks jjeane - if I could encourage just one person, that would be a big accomplishment

    Originally Posted by DieselsMom View Post
    Another couple of good workouts in - impressive squats +140. I need to try some split squats one of these days when I train legs at home and I am making it up as I go.

    sorry to hear about the cold sores but listen to your body maybe you should have taken your week off?
    Totally should have - just can't justify it when I'll take most of the week after next off. I got to sleep into 8am this morning and feel a bit better. Got some Coldsore FX - let's see how it works (Abreva doesn't seem to work for me unless I put it on just as I get that stupid 'tingle')

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    Just a drive by log-in - will catch up on other journals tomorrow

    Today's arm + bit of glute w/out:

    BB Curls - using preloaded EZ curl bar
    10@50, 8@60, 8@60, 10@50

    Skulls + CG press - no rest, same reps, same weight
    10,10@40, 10,10@40, 10,10@40

    DB Curls
    10@25, 10@25, 8@25

    Push downs - @ single pulley station
    3x10@50

    BB 21s - using preloaded EZ Curl bar
    21@40, 21@40 - bis really fatigued by this point, skipped last set

    Dips - b/w two benches
    3x15

    kneeling Glute cable kick backs
    3x15@50

    My fav little combo for abs - 21 cable crunch + slow leg lowers off bench
    2 set@ 120 for crunches (7 crunch, 7 side, 7 side) + 10 leg lowers

    That's all!

    Have a great weekend everyone!

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