Back in the Saddle!

phoenixe10 · 03-12-2007, 05:39 PM

Even though I haven't stopped working out, it's been a looong time since I've competed. I'm definetly not in as good of shape now as I was in 2000, but this year I'm going to change that!

When I first started working out with weights I weighed about 122 lbs (on a 4'8" frame), and was about 24% body fat. After just four months of training (and 4 months of carb depleting, cause I didn't know any better), I got on stage for the first time...and took 2nd place. (I had dropped to 93 lbs, 9.5% BF) After that show, I was hooked. I did 3 more shows that year, but instead of getting better, I got worse. Lol, I guess you could say I was young, dumb, and naive at the time. You see, my workout partner at that time was the one who suggested that I try bodybuilding in the first place...and how could I say no to someone who looked the way he did. After the first 4 months of training together, and my first show though, we began to grow apart and my training definetly suffered. Looking back, even though I truly love bodybuilding, I realize now that before I was doing it more to please him rather than myself.

Not this time! Right now, my training comes first...for me, to please me! For the past couple of years I've been saying that I was going to compete again, but "things" just kept coming up, and the timing wasn't right, but now I KNOW I'm ready! Tomorrow I'm going to check out the new Gold's Gym that just opened by me, and hopefully I'll get some "starting" measurements.

July or August is when I'd like to compete in bodybuilding, and June or July is when I'd like to be able to do a 5K marathon.

Goal:

Weight: 100-105 lbs (competition weight)
Body Fat (competition): 7-8%
Body Fat (off season): 12-13%

More detailed goals will follow later...

phoenixe10 · 03-22-2007, 03:26 PM

(I think I'm adding to this journal right...)

Anyway, I didn't get to join Gold's last week like I was hoping to do, but I did go check it out! It's gorgeous! I am joining tomorrow though! I'm nervous about tomorrow though because I'm going to get my weight and measurements... (I'm cringing already!) I'm embarassed to say that I'm not in very good condition these days but my number one goal is to lose about 1% bodyfat per week. My plan, starting tomorrow, is: Cardio once a day, seven days a week. Weights 5-6 times per week. (about 1.5 hrs per weight session). I've had good success in the past with a Beverly International diet, so I think that's what I'm going to stick to this time as well. (and why not, I already LOVE their supplements!)

More to be posted tomorrow, after my first day at Gold's!....

phoenixe10 · 03-25-2007, 07:19 PM

Mmmmm! There's nothing like a nice cold Ultra Size protein shake right after you workout! (or run in this case). My total distance (round trip) is up to about 3.5 miles now, with less frequent walking intervals. And Jazzy is turning out to be a great running partner! Lol, she used to get so excited when we ran, that I ran the risk of getting tripped, but now she just runs calmly at my side...even when we pass other dogs...

I'm thinking, at the rate I'm going now, I may be ready for a competition sooner than September, so I'm actually looking at the end of July or sometime in August. I haven't found anything yet, so if anyone knows of any (preferrably in Ohio), let me know!

Ok, here's my diet for the next couple of weeks... (It's a Beverly International diet that has worked great in the past!)

Sunday, Tuesday, Wednesday, Friday, Saturday:

Meal 1: 3 egg whites, 3 oz. chicken/turkey, 1/2 grapefruit, 1 Tbls. flax oil

Meal 2: 2 scoops Ultra Size

Meal 3: 4 oz. chicken/turkey, 2 cups salad, 2 Tbls. oil & vinegar dressing

Meal 4: 2 scoops Ultra Size or 3 oz. chicken, turkey or tuna, 2 egg whites, 1 tomato or 1/2 cup vegetables

Meal 5: 4 oz. lean meat (chicken, turkey, fish or lean red meat), 1 cup vegetables, 2 tsp. flax oil

Monday, Thursday

Meal 1: 3 egg whites, 3 oz. chicken/turkey, 1/2 grapefruit, 1 Tbls. flax oil

Meal 2: 2 scoops Ultra Size

Meal 3: 4 oz. chicken/turkey, 2 cups salad, 2 Tbls. oil & vinegar dressing

Meal 4: 2 scoops Ultra Size or 3 oz. chicken, turkey or tuna, 2 egg whites, 1 tomato or 1/2 cup vegetables

Meal 5: 3/4 cup oatmeal or 4 level Tbls. cream of rice (before water) or 3/4 cup cooked brown rice, 5 oz. sweet potato, 4 oz. banana, 1 cup vegetables, 1 Tbls. butter or sesame oil.

phoenixe10 · 03-31-2007, 05:01 PM

Ok, today was my first official day at Gold's! (I was supposed to join about 2 weeks ago, but I got delayed...) Anyway, up until now, I've pretty much just been doing cardio, so my workout was what you could call WEAK! (At least my wrist didn't bother me at all!)

Today's workout consisted of:

Flat Bench Press: 45lbs (warm-up)/15 reps, 3 sets 65 lbs/10 reps, 1 set 45 lbs/20 reps.

Incline Bench: 1 set 45 lbs (warm-up)/15 reps, 3 sets 55 lbs/10 reps, 1 set 45 lbs/20 reps.

Flat Dumbbell Press: 1 set 15 lbs/15 reps, 3 sets 17.5 lbs/10 reps

Flat Dumbbell Fly: 1 set 10 lbs/15 reps, 3 sets 12.5 lbs/10 reps

Skull Crushers: 3 sets 20 lbs/20 reps

Rope Overhead Extension/Rope Pressdown (superset): 3 sets 15 lbs/15 reps

Cardio: (Elliptical) 20 minutes

Yes, I know this workout is VERY pathetic, but it won't take me long to get back to where I was before...Just wait! Tomorrow is Back and Biceps and, of course, more cardio!

phoenixe10 · 04-01-2007, 06:31 PM

Today was my second glorious day back in the gym...It feels sooo good to work out again, but I am so embarassed by the shape I'm in! I haven't been this out of shape since before I started working out! Lol, tomorrow I need to remember to wear a longer t-shirt...cause all I could think about today was, "God, my butt got big! I hope nobody's looking at me!"

Everyone I talk to says I still look great, but I'm not used to being out of shape anymore. I kinda feel like a newbie at the gym, and just kind of want to blend in and not be noticed...for now. (I've always been a little more outgoing when I'm in shape, cause I was proud of how I looked...)

This road back is a lot more mental for me (especially competing). I've got to get myself back into that one-track mindset I had in the beginning...lol, where not even icecream or my friend trying to force feed me a cookie could phase me!

Although today's workout was still nowhere near my usual level, I still felt like I got a good one in....Today I did back, biceps, and cardio:

Seated Cable Row: 4 sets/55 lbs/15 reps
Lat Pulldown: 3 sets/70 lbs/10-15 reps
Dumbbell Row: 3 sets/20 lbs/10-12 reps
Cable Lat Pullover: 3 sets/25 lbs/10-15 reps
Seated Incline DB curls: 3 sets/10 lbs/15 reps
Standing Easy Curl: 3 sets/20 lbs/15 reps

Cardio: Elliptical/20 minutes

These weights are FAR below what I'm normally lifting, but because I broke my wrist (with complications), I haven't been able to lift at all heavy since last summer so I've lost a lot of strength. It usually doesn't take me long to gain it back though!

Ok, now here's the HARD part! I finally got my measurements! (I don't think the guy knew quite what he was doing) but here goes nothing!

My starting measurements are:

Weight: 128 lbs (not subtracting for clothing)
Bodyfat: 30.5 % (hand held BF, not calipers)

Shoulders: 41.5 in.
Chest: 34 in.
Biceps: L-12 in./ R-12 in.
Waist: 31 in.
Hips: 41 in.
Thighs: L-23 in./ R-23 in.
Calves: L-14.75 in./ R-14.5 in.

sherdi · 04-01-2007, 08:31 PM

Welcome to Journalling!

Good luck with your goals!!!

phoenixe10 · 04-02-2007, 05:28 PM

Thanks for your support! I'm gonna need it! =)

phoenixe10 · 04-02-2007, 05:30 PM

Back, bi's and legs!
Ok! Two more weak but thorough workouts...(yesterday and today).

Yesterday was back and biceps..and cardio..

Seated Cable Row: 4 sets/55 lbs/15 reps, Lat Pulldown: 4 sets/70 lbs/10-15 reps, Dumbbell Row: 3 sets/20 lbs/12-15 reps, Cable Lat Pullover: 3 sets/25 lbs/15 reps, Seated Incline DB Curl: 3 sets/10 lbs/15 reps, Standing Easy Curl: 3 sets/20 lbs/15 reps

Cardio: Elliptical, 20 minutes

Today was LEG DAY! (I've always enjoyed training legs!)

Warm-up: Tread Climber, 10 minutes

Smith Machine Squat: 5 sets/20,40,60,20 lbs/15-20 reps, Straight Leg Deadlift: 3 sets/40 lbs/15 reps, Static Reverse Lunges: 2 sets/20 lbs/10 reps, Walking Lunges: 2 sets/20 lbs/20 reps, Leg Extension: 3 sets/30 lbs/15 reps

Cardio: Tread Climber, 25 minutes

In case you're wondering, I didn't do leg curls cause I'm too short for both machines, so I'll have to revert to dumbbell leg curls (which I feel more anyway!). And for those who hate running, or just don't get much out of a regular treadmill, you've got to try the tread climber! Lol, so far the two cardio machines that kick my butt the most are the step mill and now the tread climber...(I've been wanting to try one for a while)

As of today, I still haven't found a show in July or August to work towards (some dates will be posted later), so I'm going to just pick a date, for now, to concentrate on: Let's go with August 1! This means my goal is to be in competition shape by that time...(I'll adjust accordingly when I get a real date!) So let the count down begin!

As of today (April 2, 2007): 120 days until showtime!

twinnett · 04-02-2007, 05:35 PM

Hi!!! Glad you're having fun and back at it! I'm competing for the first time in October. good luck w/ your goals!

phoenixe10 · 04-02-2007, 05:38 PM

Good luck to you also!

phoenixe10 · 04-03-2007, 11:31 AM

I am sore all over!!! (A good sore, though). Since I've pretty much hit all of my body parts (except shoulders), I've decided not to go to the gym today, so my muscles can have at least one day to recover. (Plus I have to work until 11pm) But I couldn't let such a gorgeous day go to waste, so Jazzy and I went for a walk...no running today. I did get a chance to measure the distance we've been going and it's further than I'd estimated! We're up to about 4.2 miles now! I never would have guessed 4 miles would be that easy...

Lol, I would like to gripe about one thing (spurred by yesterday's workout). It is sooo very hard to find a gym that has a leg curl machine that I can actually use! (seated or prone) This is one reason I usually hate machines....they're built for the average person, not for those of us who are too short or too tall. Oh well! What can you do but improvise!

Well, time to eat my chicken and veggies, then get ready for work!!

119 days and counting....

phoenixe10 · 04-04-2007, 04:02 PM

I was off work today so I decided to go to the base gym to workout (it's closer), and I also got to work out with one of my good friends who always gets me motivated and helps me stay on track. Going to the base gym brings back a lot of memories because that's where I started lifting and bodybuilding almost 10 years ago. Lol, I was just thinking while I was in there today, "I can't believe I've been coming to this gym for almost 10 years!" Occasionally I'll run into someone from my early bodybuilding days, but mostly the people there now are new faces...and more fit than when I started! Looking back it only seems like yesterday that I started lifting...time flies when you're doing something that you love!

Today's workout was a little better than Saturday's, but still pretty weak. I think I'm going to add one more "carb" day, just so I have a little more muscular endurance when I lift.

Today was another Chest, Triceps day:

Incline Bench: 2 sets/45 lbs/15 reps, 1 set/55 lbs/10 reps, 2 set2/65 lbs/6 reps, 1 set/55 lbs/10 reps

Dumbbell Chest Press: 1 set/15 lbs/15 reps, 3 sets/20 lbs/10 reps

Dumbbell Flies: 3 sets/10 lbs/15 reps

Dumbbell Skullcrushers: 3 sets/8 lbs/15 reps

Bench Dips: 3 sets/body weight/10 reps (I can usually do a lot more than this!)

Cardio (light): Treadmill on incline up to level 6: 20 minutes

Tomorrow is back and biceps again, and I'll also start incorporating abs into the mix as well...

I'm still feeling pretty good about my motivation levels and my determination to compete this year, but it's still going to be a long, hard road!

118 days to go!

"There are three significant relationships, first to one's own bodily form, secondly to the divine cause, from which all things emanate, thirdly to those whom you meet daily." --Marcus Aurelius

phoenixe10 · 04-12-2007, 05:57 PM

Ok, it's been a few days since I've posted, so here's an update!

I got to go home for Easter to visit my family, which is always a nice get-a-way...it just never seems long enough though. I really miss living out in the country where there's peace and quiet, and green everywhere. Jazzy loves it too cause we have 10 acres she can run on. Hopefully someday I'd like to buy my mom's house (my dad built it), and if not move there, then at least use it as a place to retreat to.

Anyway, I got home Tuesday, dropped Jazzy off, and went straight to work until about 11:30pm. Wednesday I worked until 7:30, but went straight to the gym. Today, I got off at 3:30, and....suprise!...straight to the gym. I'm definetly feeling a lot stronger than the first week, and each workout feels better than the previous one. (endurance)

Wednesday: (Back, Biceps, Cardio)

Thursday: (Legs, Cardio)

Tomorrow I plan on working Chest, Triceps, Abs, Cardio....

phoenixe10 · 04-15-2007, 09:01 AM

Ok, so training is going great! Still a little low on the energy during weight training because I'm not using any "energy supplements" right now. My strength is coming back pretty fast, as well as my muscular endurance. I think in a week or two, I'm going to give hamstrings a day of their own. I've always worked my hamstrings pretty good, but they still get extremely sore and very tight, so I think giving them some special attention should help. Plus, it's very hard to get my quads sore, so they'll benefit from extra training as well.

The cardio is going good also. This past week, I've only done between 20-25 minutes per session, basically so I didn't over do it on my legs. Starting today I'm going to bump it up to 30-35 minutes and start incorporating sprints twice a week. I love the new Gold's because we also have an indoor track!

Right now I'm trying to decide on a posing song. I know it's a little early, but I like to give myself time to get it properly cut down to 90 seconds. And I also will have plenty of time to figure out the choreography. So far, my song choices I'm trying to decide between are:

Evanescence: Like You

Evanescence: The Only One

Enigma: Gravity of Love

Any opinions on which one sounds better would be greatly appreciated! I not only want a song that I like, but that the audience will enjoy as well....

phoenixe10 · 04-29-2007, 07:27 PM

Still going strong...

I still haven't found a show yet to do, but the training's still going strong! My muscular endurance is almost back to the norm, and I've increased my cardio time to a minimum of 30 minuters per session. I think either next week or the week after I will start two-a-days. (Intense cardio in the morning before I eat, then weight training and a lighter, shorter cardio in the evening) The morning cardio's have always helped tremendously with the bodyfat loss. It usually just starts to kind of melt away!

My biggest challenge at this point is the dieting. I haven't been eating bad foods, just not enough food. But I don't think that'll be a problem much longer because the more intense my workouts get, the more food my body craves...so, I've just got to make sure I keep all of my food prepared and ready to go!

I'm going to get more measurements done probably on Saturday or Monday, this time, hopefully with calipers and not the crappy hand-held device.

Oh yeah! Today I did 35 minutes of cardio....15 minutes on the Elliptical, and because the treadclimbers were in use, I did 20 minutes on the Stepmill. That is probably the most challenging piece of cardio equipment in the gym, but I am so glad Gold's has one! I tend to get bored very easily while doing cardio, so I usually go for the harder equipment that is never too easy.

Anyway, I'm just kind of rambling now, cause it's past my bedtime! (Gotto work at 7am) So, I'll say good night...I've gotto be ready for my work out tomorrow!

phoenixe10 · 04-29-2007, 07:29 PM

Just me rambling....

Lol...this is how "gym focused" I am right now... The other night, my gym bag was stolen out of my truck, and I was extremely ticked, not only because of someone taking my things, but because I thought my favorite pair of workout pants and my brand new gym shoes were in that bag! Lol....I was livid! The funny part is...as soon as I calmed down some, I realized that luckily they didn't get my gym clothes after all! I had my work clothes in there and my pants and shoes were safe at home! =) Although it's a bummer that I lost some nice clothes, I'm not nearly as upset because I didn't lose my shoes....(or my pants!)

Word of warning: Do not go to West Carrollton if you don't want something stolen!!! It's a very common problem, but noone will do anything about it...even though they know where these creeps live!

Lol...sorry, just had to get that out...there's nothing I hate more than people thinking they have the right to take something I've worked my tail off for!

I just got back from the gym....=) I swear, I'm loving being back in the gym so much, sometimes I have to talk myself into leaving to prevent overtraining! I'm actually starting to feel like my old self now....(that I belong in the gym)...and I'm getting more and more excited about competing again. The competition prep is still going to be rough (mostly the diet part), but come September, I WILL be ready!

I felt really great when the GM of the gym asked if I'd like to work there...cause he said he's been watching me workout and I look like I'm on a mission =) I do miss training people, and maybe I'll pick it up again one of these days...strictly part time, but for now...I feel like I still need to be a little selfish with my gym time!

phoenixe10 · 04-29-2007, 07:30 PM

A whole weekend off!!!

A rare thing happened this weekend.....I actually had both days off!!! Woo Hoo! And the weather was perfect! I couldn't have been more lucky!

Yesterday, I spent most of the day shopping around, trying to replace my pants that got stolen (not a simple task!) And by the time I actually found a pair, I was too hot and tired to go to the gym, so I went home and took Jazzy for a walk. We were going to go our entire 4 mile route, but it looked like it was going to rain so I had to cut it short. =( We didn't get home in time before the rain started, but I was kind of glad we didn't. It was still fairly warm out, and it was just a light rain, so we just continued on our way. I almost forgot how fun it can be to get caught in the rain on a warm spring day!

Last night I went and saw Redline (the movie with Kevin Levrone in it), and was very disappointed. First, the movie turned out to be a "straight to the dollar theatre" movie....(I've seen better B movies) And I was under the assumption Kevin Levrone had more of a leading role....turns out, he was only a body guard, and had a max of two lines throughout the entire movie! Oh well...I wish him luck on his next one! Hopefully he'll get a better role!

Anyway, today I spent about 4 hours at the gym. I started with 40 minutes on the treadclimber, about 2 hrs. with back, biceps, and abs, and another 20 minutes on the stepmill. Lol...today was one of those days where I had to force myself to leave!

I'd like to start going to competitions...to watch. First, I can kind of check out who my competition is going to be, and just watching the shows gets me more excited about training! I'll be sitting there, watching, and wishing I could be working out at the same time! So, if anyone hears of any shows coming up, please give me a shout!

phoenixe10 · 04-30-2007, 07:15 PM

Did I ever mention that I love training legs? I've always enjoyed working legs the most...I remember back in the day, doing every single leg machine in the gym (in one day) and not being able to walk up the stairs afterwards. That's how you know you've had a good workout! Towards the end of the workout, my old training partner and I used to get on the leg press and challenge eachother to see who could do the most reps....Talk about a serious burn! And we also incorporated sprints into the mix as well.

Right now, I've been training legs twice a week. The first day I usually focus more on hamstrings and glutes (cause my hams need to catch up to my quads!), and the second day is mostly quads and glutes. I haven't really been "blasting" my legs yet like I usually do, but that will begin next week. Today I focused more on higher reps, but at the same time higher weight...for example: On the leg press, I started with 25's for 50 reps, 35's for 40 reps, 45's for 30 reps, and 55 for 20 reps. I can definetly go a lot heavier than that, but my legs seem to respond better to high reps vs. heavy weight (especially my quads....it's nearly impossible to get them sore!)

Tomorrow I work late, so I will probably only go for a run....Tuesday usually being my day off from the gym. Thanks to a lot of time on the Treadclimber, I can tell a huge difference in my strides when I run. I'm able to run with more elongated steps and more speed, and it doesn't seem quite as strenuous as it used to be.

On my way home from the gym, I got to thinking a little bit about some of the things my family has been through in the past couple of years, and I thought of an idea (this is only and idea!) You see, my dad had brain cancer and had two surgeries...which has taken its toll on my family. I won't go into detail but, I was thinking, why not do something to give back to organizations that help make it possible to treat our loved ones in their time of need. My idea is to obtain sponsors for every show I compete in. These sponsors would be asked to make a pledge to donate "x" amount of money for each level of placing that I obtain in a show. For example: Fifth place would be a $25 donation, whereas First place would be $125....and if that works, I could get my friends and fellow competitors to do the same....

If anyone has an opinion on this idea, I'd love to hear your feedback!