Cardioconvert - Office chick with pipes

[Cardioconvert]

Just dropping in to say Happy New Years! Thanks Swooshie, Lori and jjeane for your comments - you guys and any other posters who drop in and leave notes inspire me so much!

Did one of my last 'unscripted by M' workouts yesterday - just a little of everything. Only lift worth mentioning was my squat - did 165 BB squat as I finally found a reliable spotter hanging around. Did 6 reps (1 was a cheat so I am saying 5). He is convinced I could do way more - we'll see.

Just going to do some TM walking this aft.

Have a great day everyone!

CC

[Redfizz]

Way to go on the 165 squat!

Happy New Year!

[gobbles23]

Congrats on the squats! Happy New Year!

[DieselsMom]

Happy New Years CC that info from your coach sounds great and that you are well on your way to a successful competition. From your pics it looks like you should have a nice cut as you are pretty lean already no extra baggage to get rid of. I can't wait to see how this turns out for you.

Heres to much success in 2013.

[Cardioconvert]

January 2nd, 2013!

Had a good lunchtime workout today. I was a bit worried that even the work gym may be over-run w/ New Years resolutioners but it was quite quiet.

Did a shoulder / back / tricep workout and was pleased

Hoping that M will be sending me my plan today as I want to do groceries tonight - I am sure that there will be some foods on my plan which I don't have in house already.

Workout:

DB OH Press
10@30, 10@32.5, 10@32.5

WG Lat Pull Downs
3x10@110

Lateral Raises
3x15@15

Seated Rows
10@80, 10@90, 10290

BO Lateral raises
3x15@12.5

Straight Arm Press Downs
3x10@30

Push downs + Dips
10@40 +10, 10@40 +10, 10@40 + 5

Have a great day everyone!

CC

[jjeane]

Nice looking workout CC. What is your OHP max? 32.5 is awesome. Will be curious to see what kind of a diet she wants you on.

[Luvdogs]

Hi CC, it is a great looking workout. Strong numbers! I saw a few people that looked new and were getting their complimentary training session a person gets when they join a gym. Some good, some not so good...

[Cardioconvert]

Nice looking workout CC. What is your OHP max? 32.5 is awesome. Will be curious to see what kind of a diet she wants you on.

Thanks jjeane - for OHP, I have done 5 w/ the 40s before - but only with a guy who used to be my workout partner spotting me. I don't trust too many folks to spot me and I haven't worked out w/ him in about a year (he works out at a gym near one of my old places of employment)

I am curious about the diet too

Hi CC, it is a great looking workout. Strong numbers! I saw a few people that looked new and were getting their complimentary training session a person gets when they join a gym. Some good, some not so good...

Thanks Luvdogs Good luck contending w/ all the resolutioners

How do you get that little message under your user name to change (yours currently says "cutting" vs. "bulking")? Mine just says registered user = that is kinda lame. Maybe I haven't posted enough to earn the right to change it?

CC

[gobbles23]

Go to user CP, then go to edit profile

[Cardioconvert]

Thanks Lori - I changed it

CC

[marathonmom262]

Hi CC! I love your latest avi - you look fantastic! I'm so excited for you, you are doing so great prepping for that first show!!

Awesome job on the 165 squat! I decided to try out 125 for squats and SLDL over the holiday and got a few 5 rep sets in, PRs for me so I was pretty excited but man I feel like with my current weight I should be able to squat at least 150! (PS - I have no idea what my current weight is since I got to 156 the day before Christmas and have refused to step back on the scale just yet hahaha)

Keep us posted on what your prep diet is looking like. I'm always curious to know what the words of wisdom are that my friends are getting from their various trainers and see what works for their bodies leading up to the competition and any good new food ideas you might get. There is so much to learn out there!

I hope you had a great holiday and have a wonderful 2013 ahead of you!!

[Cardioconvert]

Hey gang - just a quick pop in to log my workout from yesterday (legs)

I start my 'official' training regime Monday (it looks quite good - 5 days lifting, 6 days cardio). Diet starts tomorrow. The phase I diet is just a baseline type of approach and then he'll tweak after two weeks based on changes. I haven't even attempted to calc the calories / macrs as I think I may be better off not knowing I have hired them for a reason, not going to question them, just going to follow their prescription. Had to go out and buy a few things today not normally found in my kitchen - chia seeds, hemp hearts, Greens +. Tonight, I'll have to do some groceries to pick up some other items.

Yesterday's leg session:

BB Squats
10@115, 10@135, 10@135

Leg Press
10@180, 10@230, 10@230

Bulgarian Split squat @ Smith (weight is weight added per side)
3x10@25

Lying hamstring curls
10@85, 10@85,8@85

Single leg extensions
3x10@30

Standing calf raises
20@190, 19@190, 15@190

Glute kick backs @ cable
15@50, 10@70, 10@70

I will hit arms and a bit of shoulder tomorrow and then rest on Sunday so I am bright eyed and bushy tailed ready for Monday

Have a great night everyone!

CC

[jjeane]

Great workout CC!
What in the world are hemp hearts? Never heard of them. But it is the season for greens. Will be curious to see how you like the new training program and diet!! You are going to rock this!

[Cardioconvert]

Great workout CC!
What in the world are hemp hearts? Never heard of them. But it is the season for greens. Will be curious to see how you like the new training program and diet!! You are going to rock this!

Hey jjeane - nice new avi

He has me eating both Hemp Heart and Chia seeds I would imagine to manage my Omega 3 fatty acids (this is a guess, I haven't really questioned him) as that is the primary use I have heard for them in the past. Funny, the hemp I can't taste (he has me adding it to my morning eggs) but the chia seeds I am eating straight and they have an oily like quality to them (not offensive, just there).

Sorry I haven't updated over the weekend. Crazy around the house and just getting used to eating soooo much - 6 meals is so much food!

I"ll drop in tomorrow to update.

Have a great weekend everyone,
CC

[rickiecoombs]

Hey CC!

I've been reading along faithfully, just not posting. So much exciting stuff going on in here!!

I don't know if you remember, but a couple of weeks ago, you listed off a few ab exercises that you do in my journal. Since my thumb is out of commission and I can't lift much, I tried them all. They were great! My middle hurts. So thank you very much!!

6 meals?! Woah. Do you constantly feel full?

Excited to be following along... this is going to be an awesome few months for you!!

[DieselsMom]

Hey CC hope you got the meal thing sorted - do have that yucky meal before bed? I did that on the one cutting diet I did with G where it was all protein and very little carbs and man eating 6oz of protein at 9pm was hard to choke down LOL

Chia seeds if you let them "soften" for lack of a better word are a bit better than straight I add to my protein shakes in the morning.

[Cardioconvert]

Hey CC!

I've been reading along faithfully, just not posting. So much exciting stuff going on in here!!

I don't know if you remember, but a couple of weeks ago, you listed off a few ab exercises that you do in my journal. Since my thumb is out of commission and I can't lift much, I tried them all. They were great! My middle hurts. So thank you very much!!

6 meals?! Woah. Do you constantly feel full?

Excited to be following along... this is going to be an awesome few months for you!!

Thanks for popping in with a note Rickie - hope the thumb is healing well Yes, I feel constantly full but I did speak w/ the nutritionist this morning and he said to stop eating if I feel full (duh - silly me - when he sent me my diet, it said 'eat exactly as written' and I did just that, even when I felt it was making me burst at the seams!)

Hey CC hope you got the meal thing sorted - do have that yucky meal before bed? I did that on the one cutting diet I did with G where it was all protein and very little carbs and man eating 6oz of protein at 9pm was hard to choke down LOL

Chia seeds if you let them "soften" for lack of a better word are a bit better than straight I add to my protein shakes in the morning.

I think I have it straightened out a bit but then he'll change it next week on me!

I'll post something momentarily about my meals. Hey - did you get my PM - I have been having some super weird issues w/ my computer and I lost my last response to you twice - wondering if it ever made its way to you?

CC

[Cardioconvert]

Okay - had the weekend to get used to the new approach to eating. It isn't bad - just a lot of prep but I managed to do some 'en mass' prep yesterday. I did have an issue both nights w/ severe stomach cramps - he had me eating 4 egg whites 30 minutes prior to going to bed. Now, eggs and I have a love/hate relationship in the first place but put them in my belly, all by themselves and then expect me to sleep - just wasn't happening. So, I wrote him and he has switched me to a protein shake right before bed.

I am currently eating 6 meals. So far, today, my meals were as follows:

Meal #1 is a 4 egg white omelete w/ 1 C of spinach, 1 teaspoon of hemp heart and 3 oz of flank steak + 8 oz tomato juice. I am (mentally) having an issue w/ the steak - I am just not conditioned to eat such a heavy food in the morning - but I will get used to it!

Meal #2 is shake - protein powder, 1/2 avacodo, 1/3 C blueberries, some greens plus.

Meal #3 is 4 oz chicken, 2 x 1/2 C of green veggies (two different ones), 4 oz sweet pot, 1/2 teaspoon of chia seeds.

I did 25 min on the TM @ 4% incline and @ 6mph. I haven't been running too much since the summer so this is going to take some getting used to. I have my shoulder workout tonight - will update tomorrow on how that does.

This afternoon, I get to enjoy a tiny bit of cottage cheese + greek yogurt with an even tinier bit of fruit and mixed nuts. Dinner will then be 4 oz white fish, 2 1c servings of green veggies (again two different types), 1/3 c of tomotoes then my bedtime snack.

Talk soon,
CC

[DieselsMom]

I think I have it straightened out a bit but then he'll change it next week on me!

I'll post something momentarily about my meals. Hey - did you get my PM - I have been having some super weird issues w/ my computer and I lost my last response to you twice - wondering if it ever made its way to you?

CC

Yes I did, twice

[jjeane]

I don't know about steak for breakfast, unless you had eggs with it!
Hey CC!!

[Luvdogs]

I have the same thing with eggs. They can make me nauseous before a workout. I like the way they taste, just something about them. My husband is 95% paleo, he eats a lot of eggs, 3-4 every morning with avocado, bacon, etc.

I did a "Whole 30" (strict paleo) last January and ate eggs every morning. I need some carbs in my diet but just get them from oats, sweet potato, veggies, and some fruit.

[Redfizz]

Sounds really interesting. Do you feel any different? Has it affected your recovery or energy? *Intrigued*

[swooshie]

I've never thought about putting avocado in my protein shake! I'll have to try that. I have been putting a 1/2 tablespoon of olive oil in my shake to hit my fat macros. Way to go on being so disciplined with your diet. It does sound like a lot of planning and advanced prep, especially on work days.

I can't remember ... will this be your first competition?

[Cardioconvert]

I don't know about steak for breakfast, unless you had eggs with it!
Hey CC!!

Hi jjeane! Yes, at least I get an egg white and spinach omelette w/ it but I still just don't like the heaviness. I miss my oatmeal a bit

I have the same thing with eggs. They can make me nauseous before a workout. I like the way they taste, just something about them. My husband is 95% paleo, he eats a lot of eggs, 3-4 every morning with avocado, bacon, etc.

I did a "Whole 30" (strict paleo) last January and ate eggs every morning. I need some carbs in my diet but just get them from oats, sweet potato, veggies, and some fruit.

Weird about the eggs but seems they upset a lot of tummies. I am much better now that he has made my bedtime snack a protein shake.

Sounds really interesting. Do you feel any different? Has it affected your recovery or energy? *Intrigued*

So far, I am not noticing a difference in my recovery. I am also (thankfully) not experiencing any hunger either. I may just add up all the calories tomorrow to see exactly what I am eating - meaning, I know exactly what I am eating as everything is measured and weighed but I don't know exactly how many calories I am taking in.

I've never thought about putting avocado in my protein shake! I'll have to try that. I have been putting a 1/2 tablespoon of olive oil in my shake to hit my fat macros. Way to go on being so disciplined with your diet. It does sound like a lot of planning and advanced prep, especially on work days.

I can't remember ... will this be your first competition?

The shake is my least favourite meal of the day. It is lumpy, even when I blend the living daylights out of it.

Yes, it will be my first!

I am going to make another entry to summarize my experiences to date - will post workouts tomorrow.

CC

[Cardioconvert]

January 9th update

Okay - started the prep diet on Saturday and the workouts on Monday. Workouts are 5 days lifting, 6 days cardio. Splits are: day 1 - shoulders, day 2 - back, day 3 - legs, day 4 - chest, day 5 - arms. Cardio is running 3 days, ARC trainer 3 days.

So far, I have stuck 100% to the diet. The only thing I have done differently is that I haven't been able to finish some of the meals - my nutritionist asked that I track which meals I am struggling with and he'll take that into consideration when changing my diet up (in 10 days from starting). It took a bit of getting used to but now I have determined that if I cook my omelette while making dinner and store it overnight, my mornings are less rushed. My chicken and steak I have cooked up enough for several days and portioned out. My veggies - I just cook massive quantities for the whole family and use the leftovers for the next day. I prep my lunch and snacks while making the kids' lunches.

In general, it isn't too bad b/c it closely mimicks the way I have always eaten. I am used to more colour in my veggies but can focus on just the green ones for a few months! I am lucky in that I LOVE veggies - the only one I don't like is fiddleheads (yuck!)

When I weighed myself Sat morning, I rang in at 146.4. Even though I understand that my actual weight isn't a real concern for my trainers (vs. "look"), I do get on the scale each morning (just the way I am). This morning, I was sitting at 141.2. So, that tells me I was holding some water but now I am obsessing with the thought that I must be losing muscle! I must trust my trainers though and go with it.

I will post my workouts tomorrow - they have been good. They have exercises I haven't leveraged in the past (Standing BB OH ) and in orders I wouldn't normally follow but I trust that this is for a reason. For example, doing shoulders on Monday, the last exercise for the workout was alternating DB OH Press. I don't know if it was b/c it was the last exercise or because they were alternating (I usually raise both arms at once) and thus a longer set, but my shoulders killed me afterwards! I had to lower the weight from my usual to even get the 4 sets of 8 done!

Okay - enough for now,
Have a great night,
CC

[DieselsMom]

Like I just said to my hubby - you can't lose muscle that fast and you wouldn't be losing it eating that much! LOL More than likely you are losing water weight as holidays are still just over and not sure how you ate previously but is is lower carb than you normally eat?

Sounds like some interesting workouts but definitely taking you to muscle failure, so exciting to watch your progress April isn't that far away.

[gobbles23]

Heya CC! No muscle loss yet- your strength hasn't changed and it hasn't been long enough yet. No worries

I love veggies too! They're tasty!

Seems like things are going well so far! I'm interested to see what happens!

[jjeane]

Agree, don't think you can lose muscle that fast. How do you feel/look 5# down?? Can you see a difference?
Your dedication is absolutely phenomenal!!

[Cardioconvert]

Like I just said to my hubby - you can't lose muscle that fast and you wouldn't be losing it eating that much! LOL More than likely you are losing water weight as holidays are still just over and not sure how you ate previously but is is lower carb than you normally eat?

Sounds like some interesting workouts but definitely taking you to muscle failure, so exciting to watch your progress April isn't that far away.

Heya CC! No muscle loss yet- your strength hasn't changed and it hasn't been long enough yet. No worries

I love veggies too! They're tasty!

Seems like things are going well so far! I'm interested to see what happens!

Agree, don't think you can lose muscle that fast. How do you feel/look 5# down?? Can you see a difference?
Your dedication is absolutely phenomenal!!

Thanks gang - yeah, I know it won't be muscle (yet!) but when I worked so hard to gain since the summer, it was kinda unnerving to watch it drop so quickly.

I feel much less puffy which is funny b/c I didn't feel puffy before (well, that didn't sound right - but you know what I mean? It's like when I cut out gluten foods - I didn't realize how bad I had been feeling until I felt well)!

My tummy looks quite a bit better.

Okay - going to post workouts in another post (sorry - it will be a big one)

CC

[Cardioconvert]

Workouts for this week (so far) on new program by M. Unless indicated otherwise, she has instructed to aim for 8-10 reps per set

Monday - shoulders

Standing BB OH Press - using oly bar, weight shown is weight added per side
7@5, 7@5, 7@2.5, 8@bar, 8@bar - never done those before, my shoulders were screaming - and I was only on the first exercise!

Single Arm standing side lateral raises
8@15, 9@15, 10@15, 10@15

Single Arm - rear delt flys on cable
8@20, 8@20,10@10, 10@10

Seated Alternative DB OH Press
8@25, 7@22.5, 8@22.5, 8@22.5 -as mentioned in another post, I dont' know if it was due to exercise order ( I usually do DB OH Press first) or the alternating, but my shoulders could only just do 22.5 - last few weeks, I have been pressing between 30 and 35 depending on the week

Tuesday - Back
Assisted wide grip pullups
5x8@20.5

Heavy Single Arm DB rows
3x8@40, 9@35

Reverse grip lat pulldowns
10@90, 9@90, 9@90, 8@90

Lower back extensions w/ pause at top
4 sets to fail

Interestingly, I experienced DOMS for two days after this workout - I can't remember the last time I had back DOMs

Thursday - Chest
Holy crap - for anyone who has read my journal, I hadn't been doing much chest work - prior to getting the girls done, I had done quite a bit but since, I have really just done 3/4 exercises per week.

Push ups
50 broken up in sets of 10

Incline DB Press
10@27.5m 10@30, 10@30, 9@30

Flat Bench - aiming for 15 resp
3x15@25, 12@25

Cable crossovers - high - aim for 12-15
15@20, 15@20, 12@20 - I wish our machine had increments of less than 10 on it!

Cable crossovers - low - aim for 15
3x15@10 (here is where I wish I could set the weight at 15)

Needless to say my Chest is quite sore today.

Today, I am set to do arms. Will post over the weekend.

Have a great day everyone!

CC