My Gluten Free Journey to a Natural Bikini/Figure Competition in 2013

[smiskell]

Weight 4/16 - 128 lbs
Weight 4/17 - 126.5 lbs (dropped water weight from post-show food)

Day 1 - Legs/Calves
Squats
WU Set 1, 10 reps - 95 lbs
WU Set 2, 8 reps - 115 lbs
4 sets of 5
Set 1 - 135 lbs
Set 2 - 145 lbs
Set 3 - 135 lbs
Set 4- 135 lbs
2 sets, de-loading 15-20 reps
Set 1 - 95 lbs
Set 2 - 95 lbs

SLDL’s
WU Set 1, 10 reps - 95 lbs
WU Set 2, 8 reps - 115 lbs
4 sets of 5
Set 1 - 135 lbs
Set 2 - 115 lbs
Set 3 - 115 lbs
Set 4- 115 lbs
2 sets, de-loading 15-20 reps
Set 1 - 85 lbs
Set 2 - 65 lbs

Leg presses
Set 1 - 180 lbs, 10 reps
Set 2 - 270lbs, 10 reps
Set 3 - 320lbs, 10 reps
Set 4 - 410lbs, 6 reps

Leg curls
Set 1 - 125lbs, 6 reps
Set 2 - 105lbs, 10 reps
Set 3 - 120lbs, 6 reps
Set 4 - 127.5lbs, 6 reps

Calves
Seated
Set 1 - 35lbs, 20 reps
Set 2 - 50lbs, 15 reps
Set 3 - 75lbs, 15 reps
Standing
Set 1 - 60lbs, 15 reps
Set 2 - 60lbs, 15 reps
Set 3 - 60lbs, 15 reps


Day 2 -Chest/Tri/Abs
Chest
Incline DB Press
WU Set 1, 10 reps - 20lbs
WU Set 2, 8 reps - 20lbs
4 sets of 5
Set 1 - 30lbs **couldnt get 35 lbs over my head
Set 2 - 30lbs
Set 3 - 30lbs
Set 4- 30lbs
2 sets, de-loading 15-20 reps
Set 1 - 20 lbs
Set 2 - 15 lbs

Flat BB Press
Set 1 - 75 lbs, 6reps
Set 2 - 75lbs, 6reps
Set 3 - 55lbs, 6reps

Pec Deck
Set 1 - 35lbs, 10 reps
Set 2 - 40lbs, 10 reps
Set 3 - 50lbs, 10 reps

Tris
Skull Crushers
Set 1 - 35lbs, 10 reps
Set 2 - 45lbs, 10 reps
Set 3 - 45lbs, 10 reps

Close Grip Bench Press
Set 1 - 45lbs, 10 reps
Set 2 - 45lbs, 10 reps
Set 3 - 55lbs, 10 reps

Abs
Reverse Crunch
3 sets of 20

Regular Crunch
2 sets until failure






Holy crap that was a lot to log, but I want to be able to reference my first numbers when this week comes around again. Some things I realized in needed to go way heavier, hence the first set is kinda lame. Also, my dead lifts need to improve a lot. My numbers were low because I needed to work on my form.

[smiskell]

Weight: 127.5 lbs
Feeling so much better about how I look, diet seems to be going well, but its only been a few days.

Worked on posing a lot again this morning. Still not happy how I look on stage based on pictures from Buffalo show. So this morning I put my phone on the ground and angled up to really get the view the judges do. This seemed to help a lot and I was able to see what I didn't like. Its not obvious in the mirror straight forward because that still looked fine to me. Always pushin to improve!! Ill be one step closer for the next show

Here's today's workout.

Day 4 -Back/Bi/Calves
Back
Assisted Wide Grip Pullup (Can't do a un-assisted yet, getting there!) so weight will be in how much I need to help lol
WU Set 1, 10 reps - 110 lbs
WU Set 2, 8 reps - 100 lbs
4 sets of 5
Set 1 - 80lbs
Set 2 - 90lbs
Set 3 - 90lbs
Set 4- 90lbs
2 sets, de-loading 15-20 reps
Set 1 - 110 lbs
Set 2 - 120 lbs

Machine Row
Set 1 - 62.5 lbs, 10 reps
Set 2 - 75 lbs, 6 reps
Set 3 - 75 lbs, 6 reps

Pullover - really needed to focus on form so that I didnt pull my shoulder
Set 1 - 35 lbs, 6reps
Set 2 - 35 lbs, 10 reps
Set 3 - 40 lbs, 7 reps

Biceps
BB Curls
Set 1 - 40 lbs, 10 reps used BB
Set 2 - 35 lbs, 7 reps switched to EZ curl bar
Set 3 - 40 lbs, 7 reps back to BB

Concentration curls
Set 1 - 20/15 lbs, 10 reps - right arm was signifcantly stronger than left, need to keep doing these to improve left
Set 2 - 15 lbs, 10 reps
Set 3 - 15 lbs, 10 reps

Calves
Seated
Set 1 - 80 lbs, 15 reps
Set 2 - 80 lbs, 15 reps

Standing
Set 1 - 70lbs, 15 reps
Set 2 - 70lbs, 15 reps

Abs
Hanging Crunch
2 sets of 7 reps in 3 directions
V ups on Bench
2 sets until failure (+30)

[smiskell]

This article really hit home today in regards to training female athletes especially. I immediately forwarded it on to my wife!

http://www.muscleandstrength.com/art...ing-metabolism

I reread parts of my journal and now I understand more why you posted this article....DUH.

I get it now...

[Cytrainer913]

Keep it up and hitting it hard and do that higher day!

[smiskell]

Its peak week again! I am coming into this week with a much more positive mindset than I did for my Buffalo show. That was such a conflicting week emotionally because I was dealing with my coach issues but I was trying to be excited happy for my show. Looking back, I let it get to me and didn't enjoy the show as much as I wanted to, but I did my best to get through it. This week I am PUMPED and staying positive

Physically and mentally I making significant progress getting back to a good healthy state. Not going to lie, it was really hard to stay positive and I was "blaming" my coach for what happened. I was angry, but holding on to that anger wasn't helping me progress and it definitely wasn't going to help me stay confident and happy for my show. So this week, its a brand new mindset, fresh start and no more pointing fingers.

Saturday I went down to the Powerhouse in New Haven for a bikini posing session and to train shoulders. That gym will be sponsoring the show this weekend, so I figure it was a good opportunity to show my face

Also, Saturday (4/20) was my re-feed day, which I did with extra sweet potatoes, quinoa and rice cakes, nothing crazy. Well actually may have had a little extra PB at night, but after checking my calendar I realized it was my BAD BAD craving day. It literally has happened once a month like clock work. Last month it was the day I went crazy and went out and cheated real bad. So i let myself have a little PB, didn't beat myself up and just left it at that.

Saturday Shoulders Lift
I wanted to lift heavier but shoulders were sore and I didn't want to cause an injury. They have been a little funky/sensative lately.

DB Press
WU Set 1 - 20 lbs, 10 reps
WU Set 2 - 20 lbs, 10 reps
Set 1 - 30 lbs, 5 reps
Set 2 - 25 lbs, 5 reps
Set 3 - 25 lbs, 5 reps
Set 4 - 25 lbs, 5 reps
Deload Set 1 - 20 lbs, 10 reps
Deload Set 2 - 15 lbs, 10 reps

DB Laterals
Set 1 - 15 lbs, 10 reps
Set 2 - 15 lbs, 10 reps
Set 3 - 20 lbs, 10 reps

DB Rear Laterals
Set 1 - 15 lbs, 10 reps
Set 2 - 15 lbs, 10 reps
Set 3 - 15 lbs, 10 reps

Traps
Set 1 - 90 lbs, 10 reps
Set 2 - 100 lbs, 10 reps
Set 3 - 100 lbs, 10 reps
Set 4 - 100 lbs, 10 reps

Abs
Hanging crunch in 3 directions
3 sets of 7 reps in each direction
Crunches
2 sets until failure
Medicine Ball Twist
2 sets of 30

HIIT
15-20 minutes (can't remember) of 30s on/30s off running on the treadmill. Sprinted fast, 10+ mph but it was short, just enough to get a good sweat going.

Sunday 4/21 - DAY OFF. I was going to do HIIT and practice posing but my body really needed to rest. I was so sore, I actually took a bath and made sure I got 2-3 scoops of Xtend in, the glutamine really seems to help me.


Monday 4/22 - Light leg/glute/hammy day
Last good leg workout before the show, didn't really go above 80% max weight. This still kinda follows the non-linear periodization but adjusted a little to get a more inclusive leg day in earlier in the week.

The following exercises were done for 3 sets, about 10-12 reps
Leg Curls, 45-55 lbs
Leg Extensions, 62.5-75 lbs
Leg Press, 270 lbs
Calf Raise, 70 lbs
Glute Push down with Assisted Pullup Machine (creative!), 130-150 lbs

Was going to do abs but they are still sore from Saturday!

Cardio
20 minute HIIT on bike, 30 second intervals

Practiced posing for 30 minutes after a GOOD and much needed stretch.

Other things to note:
*I want to start using my HR monitor again but its not working WTF I just got it at Christmas. Calling Polar today

*Started adding 2 TB of Braggs apple cider vinegar (the pure stuff) to water or tea a few times a day to help with bloating. I can't say for sure because its only been a few days, but I think I can feel a difference! It is supposed to help with digestion and bloating. I finished up all my super fibrous carbs (cauliflower, broccoli) yesterday so that they wouldn't go bad (I have a problem throwing food away) since I won't be eating them this week, I don't think it was a good day to see if the ACV worked. I will continue with that this week so ill keep ya posted!

**Weight this AM was 129 lbs. Again, felt bloated but also this is not my best week because of my cycle. Nothing I can do about it so I'm not going to stress. It should get better as the week goes on, this weekend/today/tomorrow is probably the peak of things. sorry for TMI

[smiskell]

Weight: 127.5 lbs

Felt less bloated and overall a little better today. Expected weight to be all over the place this week.

Morning WO - Back/Bi/Abs - 80% effort 8-12 reps

Back
Assisted pull up - 100 lbs, 100 lbs, 90 lbs 10-12 reps
Sitting Row - 50 lbs, 3 sets 10 reps
DB Pullover - 30 lbs, 3 sets 10 reps

Bi
DB Curl, 15 lbs/each, 3 sets 12 reps

Abs
3 sets of each
Russian Twist with Medicine Ball
V ups on Bench
Reverse Crunch
Spider Crunch

Cardio
20 minute light run and 10 min incline walking instead of HIIT just because I dont want to kill my legs. Just enough effort to get a sweat going. Running usually helps tighten up my lower stomach anyways and I feel much better after.

Getting really excited!! My Jan Tana should come in the mail today. I am doing my tan myself this time thinking I was going to save money...too bad I had to 2nd day air it and paid freakin' $40 for shipping! ugh, my fault, but hopefully I will learn how to apply it myself and won't have to drop $130 for a spray tan at every show.

[smiskell]

Weight: 126.5 lb

Workout 4/24 - Shoulder/Chest/Tri - 80% max weight, 3 sets of exercises (don't feel like writing it out right now).
Workout 4/25- light full body routine, lost of posing practice. Last day of abs/legs.


Up until today, carbs have been consistently around 160g (if not a little more) and I have seen so much progress, mentally and physically. Today and tomorrow ill drop down to ~135g. Im doing little to no cardio, eating more variety, way more carbs and doing less "extreme" things, and I look and feel so much better....Im so happy I jumped ship with my coach. Yes, its only been a week since I left him, but I started to "kinda" do my own thing/not follow his plan about 3-4 weeks ago?

So for my show!!! I have completely transitioned over to being "self sufficient"...meaning, im not hiring any one to do makeup/hair/tan. Its so nice to know that I am capable of doing all this stuff myself now. Don't get my wrong, I spent a lot of time doing research and stressing about details a little too much (that ended up not mattering at all). But from now on, ill be able to do my own hair (with extensions!), makeup and tan. Just started to go through the self tanning process last night with Jan Tana. One coat last night, got my back with a sponge on a kitchen spoon haha it actually worked pretty well! 2 more coats tonight and 1 more tomorrow. Maybe one the day of the show, but well see. I was so nervous about the tan, but it wasnt as bad as I thought. I guess I should wait to see how it turns out before I say much more. But so far so good. The only downside is having to go into work looking a little redic, and I do because I work in an office with a bunch of old men. Lets just say I found my nicest "summer scarf" to wear to hide the obvious line between my neck and face.

Another thing I want to mention. I have recently started adding Apple Cider Vinegar (AVC) to my tea 2-4 times a day. I have been a fan of ACV since I stopped using shampoo back in November and switched to the "no-poo" (haha) method of baking soda and ACV. For that, I use the cheap stuff that is like $3 for a large jug. It has worked great for my hair and face. Also, for those who care to know, I stopped using regular moisturizer/lotion and instead I use coconut oil. Again, another great switch, and both have saved me $$$$. Ok so back to the ACV in my tea. For that I use the organic Bragg's brand with "the mother", meaning the chunks of fermented apple. This is the really concentrated stuff but better for consuming, but I would not spend the $$ to use it on my hair. So the use behind adding ACV to water, tea, salad ect is that it raises your stomach's pH (more acidic) so that it helps with digestion of food and reduces bloating. I can say that I have noticed a big difference since I started doing this a week ago! I actually don't mind/enjoy the bitter taste, if its too much, ill add a little truvia and it cuts right thought it. But 1-2 TBSP in my regular cup of green tea is just enough. Don't add much more than that because it will not feel good and cause heart burn.... so that's my plug for ACV.

I am MUCH more excited for this show than I was for the last one. I mentioned that before, but just wanted to re-iterate. But physically, I am in a better spot 2 days out and I am trying out a new "show day" meal plan, again thanks to Craig who has been helping me through so much of this!!!!. Previously, I would eat my egg whites/oat meal for meal 1 and then chicken/veggies or chicken/sp. I felt as if that didn't keep my stomach as flat as i would have wanted....so nixing the egg whites and oat meal and going with a filet/sp and filet/quinoa. Also, i dont know why I never thought to try this before...but one meal during the day will be a quest bar and 1/2 banana. I get the banana, actually been eating more lately (which is AWESOME), but the protein bar makes sense because I need the calories, but not the fullness factor. This is actually why I don't usually eat protein bars, because i'm never full after one, so I would rather eat something of substance. For show day tho, makes sense also get the extra treat factor. And last, instead of eating jelly beans right before I get on stage, which I found don't do much for me, im going to try 2 rice cakes with pb and jelly.

ok i think ive shared enough for now. gotta do some work at work

[smiskell]

Weight: 127 lbs

Morning workout was the same except no abs, legs or cardio. I am happy to see my stomach nice and flat this morning

I cant update much more because I have freaking homework to get done, which is NOT at all what I want to be doing. But since I wont want to do it tomorrow or on my birthday (Sunday), the only option is to get it done now.

Getting tan all set tonight, two coats last night worked well again!

[slobey]

good luck!!!!!!!!!!

oh.. and have some fun!!

[Ccm644]

Happy Birthday

Hope you enjoy it

Good luck at he show, hope it all went well