Stephanielynn's Journal: Finding the beauty in the beast

[stephanielynn76]

Hi y'all. I've been feeling the need to keep better records of my adventures in the weight room so I decided it was time to start a journal. Before I get started, I'll give you the back story. How about I just pretend this is an interview and answer the obvious questions... k?

Who are you?
As you see there my name is Stephanie. I'm a 36 y/o married mother of 2 children. I work part time nights as an RN and I run a small photography business on the side. My kids are currently 8 (son) and 6 (daughter) years old.

What initially motivated you? (question and answer copied from another thread)
My initial motivation was the freshman 15 I gained in college. I started running and watching my diet to slim down again. I fell in love with "fitness." My venture into weight training started in my early 20's. My BFF in nursing school's husband was a natural BBing competitor. I trained with her for a bit while gawking at her husband's training partner... this really hot guy who I just celebrated 12 years of marriage with. My husband taught me how to set up a training schedule back when we were dating. I lifted weights for many years without making many strength gains or paying any mind to my nutrition. Despite my failure to make much progress, I was still fairly "fit" for a woman in her 30's with a couple of kids. Then I went through rough patch where I stopped training for around 8 months. It was the longest I had been out of the gym my entire adult life. I got "fat" ... which for me was up to 140lbs and a size 9. I decided I was going to get back down to business so I spent the next year hitting the weights hard. I did make strength gains but I still looked chubby. I was miserable and at that point (January 2011) decided it was time to clean up my diet. I lost 20lbs+ ... then bulked... then cut and did a show... now I'm nearing the end of bulk #2. To follow my journey and see progress pictures from the last 2 years check out my blog...
My MyFitnessPal Blog

How long have you been training?
15 years total, 3 years with purpose/intensity

Where are you now and what are your goals?
I'm currently at 150lbs and 6-months in to my second "official" bulk. I have roughly 5 weeks left of this bulk then our family heads to Florida for our first ever trip to Disney World (yes, that was part of the inspiration for the title). The cut starts the week we get back from our vacation. I am planning to enter a figure contest in July. This will be my 2nd figure show. I did one June of '11 where I placed 3rd in both the "figure tall" and "masters figure" categories. My only goal is to get on stage looking better than I did last time.

What routine/program are you currently running
I started my bulk running PHAT and did that for around 12 weeks (with deloads). While I enjoyed the program, it proved to be too high-volume for me. My strength was improving but I was having major issues with CNS recovery. After Thanksgiving (upon the advice of my coach/friend) I started a much lower volume push/pull/legs split training 4 days/wk. I am LOVING it. It is based on the principles of DoggCrapp training. The workouts are shorter and I'm feeling and sleeping much better. (I have issues with insomnia). My goal in the next few weeks is to push my strength up as much as possible before my cut so I'll be working in lower rep ranges. I do 3 working sets for upper body exercises and only 2 working sets for major leg exercises. I will ONLY be documenting working sets, not warm-up sets. If you look at the training, it doesn't seem like much but I assure you, I am sore and my strength is increasing. I'm learning to appreciate the art of pushing myself to my limits with just a few exercises rather than burning myself out on many. I'm enjoying it!

What is your current nutrition?
Oy. I was afraid you'd ask that. The truth is, I haven't tracked calories since I started this bulk. Cutting for competition requires a lot of micromanaging of one's diet and when that is over I just need a break from it. I still eat mostly the same foods insofar as meals are concerned. I always make sure I'm getting adequate protein. I've just been throwing in extra snacks here and there (mmmmmmm peanut butter) and allowing for more opportunities to eat out and enjoy holiday treats. I've gained roughly 1lb/wk over the course of this bulk... might be a bit excessive but I'm ok with it. I will buckle down and get serious about the diet when the time comes.

Well that'll work for an introduction I suppose... though I might edit to add more if I think of it.

So off I go... training like a beast in the weight room to discover the beauty of having the body I've always wanted...

[nvrstopworking]

in b4 hundreds of subs and lurkers

[gobbles23]

Hey there! In!

[stephanielynn76]

Ok... I'm going to backtrack to December 31st for my training. I am only include WORKING SETS in my training... not warm-ups.

MONDAY, DECEMBER 31st -PUSH

Incline DB Bench
50lb DB x 8
50lb DB x 8
45lb DB x 8

Pull-pin Shoulder Press
120 x 10
130 x 9
130 x 8

Close-grip Bench Press on Smith machine
70 x 10
80 x 8
85 x 6


WEDNESDAY, JANUARY 2nd - PULL

Dumbbell Curls
35's x 12
36.5 x 10
40's x 3

Wide-grip Plate-loaded Lat Pulls
90 x 10 Unilateral machine, weight PER ARM
95 x 10 Unilateral machine, weight PER ARM
100 x 7 Unilateral machine, weight PER ARM

Seated Plate-loaded Row
75 x 10 Unilateral machine, weight PER ARM
85 x 9 Unilateral machine, weight PER ARM
90 x 6 Unilateral machine, weight PER ARM

[stephanielynn76]

FRIDAY, JANUARY 4th - LEGS

Seated Calf Press
90 x 13
90 x 15
90 x 15

Butt Machine
150 x 12
160 x 10
170 x 8

Plate-load Squat
290 x 6
Widowmaker (high-rep) set 110 x 20


SATURDAY, JANUARY 5th - PUSH

Seated BP
45 x 12 Weight per side
60 x 7 Weight per side
70 x 5 Weight per side

DB Shoulder Press
40lb DB's x 10
45lb DB's x 6
45lb DB's x 5

Rope Cable Pressdown
100 x 10
110 x 8
120 x 8

[stephanielynn76]

in b4 hundreds of subs and lurkers

Hey there! In!

YAY!!! I'm so excited!

[tina722]

I'm in as well! Nice numbers you are pushing.

[beatha]

{waving} Hi 4th In. Looking forward to follow along.

[thehobbes]

5rd!!! Saw your progress pics in another thread, mirin' hard. Saw incline db bench 50s... I am IN to see how this journey goes, awesome wts you're throwing up lady!

Current maxes for squat, bp, dl, row??

[stephanielynn76]

Hey there! In!

I'm in as well! Nice numbers you are pushing.

{waving} Hi 4th In. Looking forward to follow along.

Yay! I've lurked all of your journals... perhaps I should actually start posting in them huh

Thanks Tina. I'm trying to push those number up as high as possible before I cut as I know they will drop I ain't got NOTHING on some of you ladies...

[stephanielynn76]

5rd!!! Saw your progress pics in another thread, mirin' hard. Saw incline db bench 50s... I am IN to see how this journey goes, awesome wts you're throwing up lady!

Current maxes for squat, bp, dl, row??

Whaz up strong lady!?! Ok well to tell you the truth, the rest of my lifts are very unimpressive. I blame my long limbs and small-frame genetics but that's really no excuse. I do low (below-parallel) box squats about 144lbs x 8-10 and DL around 188 X 8-10. I only do flat bench on the Smith (yes too chicken to use free weights without a spot) and put about 90lbs on there. My rows... I use a plate-load machine with about 90lbs per side. I just recently started with the strength emphasis and lower rep-range training but I'm going to keep my leg exercises in the mid-range instead of going too low. I think part of what holds me back with the bigger lifts is the FEAR... fear of getting hurt and/or humiliating myself. LOL!!!

Thanks so much for coming by!!!

[Lina518f]

Im in too! Thanks again for the advice earlier on my thread. Im gonna be starting a journal also

[megdaig]

Oh hell yeah! This'll be much easier to follow than MFP where you have to be on a computer to view the blogs Totally IN!

[megdaig]

Ok... I'm going to backtrack to December 31st for my training. I am only include WORKING SETS in my training... not warm-ups.

MONDAY, DECEMBER 31st -PUSH

Incline DB Bench
50lb DB x 8
50lb DB x 8
45lb DB x 8

Ok...just saw this. Fawk! I just bumped to 45s...

Do you have a lifting partner or do you grab someone to spot you? I think if I could grow the ballz to ask someone to help spot me on getting the 50s up I could do them Instead I just resolve to look like a tard trying to get the 45s up on my own with lots of FAIL.

[stephanielynn76]

Ok...just saw this. Fawk! I just bumped to 45s...

Do you have a lifting partner or do you grab someone to spot you? I think if I could grow the ballz to ask someone to help spot me on getting the 50s up I could do them Instead I just resolve to look like a tard trying to get the 45s up on my own with lots of FAIL.

LOL!!!! Nope I train solo most of the time but when I do have a spotter I like to force those extra reps! I actually get them up pretty good with hoisting them up there with my legs! The first and last reps are the hardest. I was stuck at 5 reps with them for a while but last week I finally pushed through and did 8! I was stoked. Brb hoping to make it to the 55's before I start cutting and my lifts suffer....

[ms_mac]

Hi

[stephanielynn76]

MONDAY, JANUARY 7TH - PULL

Plate-load Bilateral Preacher Curl
65 x 10
70 x 6
70 x 6

Reverse-grip Cable Pulldown
130 x 10
150 x 8
160 x 5

BB Deadlift
155 x 10 Warm-up
177 x 8
188 x 4 Grip fail after 4 reps
199 x 4 Grip fail after 4 reps

^^Ok... help/advice needed here. My grip is giving out before the rest of me. For a while I've used these "hooks" to help with my deads and while it allowed me to do more weight, it hasn't helped with actually BUILDING my grip. I've decided recently to forego the hooks and start trying to build up my grip some. My husband got me some Versa Grips for Christmas and this is what I used today. They help but they don't literally hold the bar for me like the hooks did... therefore my deads sucked. I was having to put the weight down and re-enforce my grip between reps. Blah. So... advice for building my grip strength? I know this sounds crazy but I wonder if my really long fingernails (natural, not fake) are impairing my grip to a degree because I'm not able to dig in as well with the ends of my fingers. It seems my grip was better when my nails were shorter. I guess this is what happens when you get a girlie girl in the weight room. LOL!!!

Cardio: Zumba

Oh and Hi ms-mac!

[stephanielynn76]

Oh and someone on MFP just added me because she said she found my picture on FB. I'm like WHAT??? WHERE??? I asked her to send me the link: https://www.********.com/EM2WL?fref=ts <--I never know where my pictures/blog posts will end up.

[highiso]

Ahh you do have a journal. And I noticed that you're a graphic designer as well, same here. I don't know many people who are both nurses & designers. anyway now that I see you have I journal I'll definitely be dropping in.

Your new pics in the O35 thread are awesome, you can still see veins, great bulk, you look great!

Oh just noticed this journal is brand new, saw your name in the last post column and had to click. No stalker, srs lol! And btw your back shot comparison at 140 lbs. I think it was, is hot.

[highiso]

in b4 hundreds of subs and lurkers

Journal started: 3:26 pm
You replied: 3:28

Stalker

[cmg1976]

Definitely following along- your progress is awesome

[-H-]

In!!

Nice to see that you don't have a spot for those, gives me hope for the future-lol! I also workout solo, though am nowhere near lifting that amount.
Excited to follow your journey!

[stephanielynn76]

Ahh you do have a journal. And I noticed that you're a graphic designer as well, same here. I don't know many people who are both nurses & designers. anyway now that I see you have I journal I'll definitely be dropping in.

Your new pics in the O35 thread are awesome, you can still see veins, great bulk, you look great!

Oh just noticed this journal is brand new, saw your name in the last post column and had to click. No stalker, srs lol! And btw your back shot comparison at 140 lbs. I think it was, is hot.

LOL!!! Welcome aboard!! Yes the nurse/photographer/graphic designer is a weird combo. I used to have a site just for my design work (lots of identity design stuff) but I kinda quit doing that. It got to be too much to do both design and photography so I had to choose one. I keep my photography biz part time taking a limited number of sessions so that I don't go crazy. Here is my site for that if you were curious http://www.stephanielynnphotos.com/blog/ What type of stuff do you design? Uhm and yeah... I got a lot of comments on that particular comparison shot. Brb low box squats working for me I guess... LOL

Definitely following along- your progress is awesome

Yay! I'm excited to see how you progress as well. I've read your posts in the bulking thread. Glad to have you on the gain train!

In!!

Nice to see that you don't have a spot for those, gives me hope for the future-lol! I also workout solo, though am nowhere near lifting that amount.
Excited to follow your journey!

You know I still struggle with fear regarding pushing heavy weight without a spot. The potential for injury is real. I'm a stickler for good form so I always make sure I've got that down before progressing. You have to have balance... being brave enough to pick up those heavier weights while still maintaining a realistic view of the damage that can occur if your form is off. I do tend to be more aggressive when training with a partner though.

[taiga1]

In!!

[Big_Sky_Guy]

Steph-

Your grip strength will pick right back up if you go raw as long as possible in every workout. Straps / versas can be used for higher rep work, but try to just use chalk for anything under 8 reps.

Say Deads- go double overhand and no straps / versa's until it affects your form or grip gives out, then move to mixed grip. Once you have fried your grip, then add in your straps / versa's.

It should not take long for you to feel the difference. Good luck with prep!

[stephanielynn76]

Steph-

Your grip strength will pick right back up if you go raw as long as possible in every workout. Straps / versas can be used for higher rep work, but try to just use chalk for anything under 8 reps.

Say Deads- go double overhand and no straps / versa's until it affects your form or grip gives out, then move to mixed grip. Once you have fried your grip, then add in your straps / versa's.

It should not take long for you to feel the difference. Good luck with prep!

Thank you so much! I'll try that!!!

[toodlepip]

Seriously impressed with your lifts. Jeez...I wanna be like you when I grow up.

[tina722]

In addition to what BSG said, long nails do hinder my grip on anything. Not sure if it's an unconscious fear of snapping them or actual pain of them digging in, but I have made the same observation.

[stephanielynn76]

Seriously impressed with your lifts. Jeez...I wanna be like you when I grow up.

thanks hun

In addition to what BSG said, long nails do hinder my grip on anything. Not sure if it's an unconscious fear of snapping them or actual pain of them digging in, but I have made the same observation.

I'm so glad you chimed in to say that! I suppose I'm not crazy and they DO make a difference. I was thinking back to the time I went to a local rock-climbing place and my long nails pretty much rendered me useless for climbing because I couldn't dig my fingertips in enough to get a good grip. Ah well... I will continue to work on my grip but I am not cutting my nails. I just got a great new shellac job done for pete's sake. When one of them breaks I'll cut them all off and then I'll see if they were truly holding me back.

[Megan84]

Also following you. ( You are such a huge inspiration!!) :-)