The Dragon Princess Diaries

[dragon*princess]

Pictures, Stats, and Goals

For several years now, I have started and stopped workout plans several times over yet, I always fall short of the one goal that secretly keeps me motivated to getting back on track…”I would like to one day compete in Figure or Bodybuilding.”


STATS

Age: 27

Height: 5'1"
Weight: 125 lbs.
Body Fat: unknown

Shoulders: 42"
Chest: 37”
Waist: 27”
Hips: 37”
Thighs: 23"
Arms: 12.75"
Calves: right 14” left 13.5”


Goals.

Drop overall body fat to 18% or less
Substantially Build Glutes, Hamstrings, and Biceps
Define muscularity overall
Balance my proportions

Do something competitive in less than one year.


.

[vanessa40]

I've been waiting to see your journal...good luck..

Vanessa

[dragon*princess]

Goals.

Drop overall body fat to 18% or less
Substantially Build Glutes, Hamstrings, and Biceps
Define muscularity overall
Balance my proportions

Do something competitive in less than one year.


.

[dragon*princess]

meals:

1. 6 tbs. maltomeal, 8oz o.j. w/ protein
2. 6 egg whites, 2 tomatoes w/ balsamic
3. 1 slice wheat bread, 2 tbs. peanut butter
4. 1/2 banana, glass of green tea
---went running---workout---
5. 1 can tuna, 3 egg whites, 8 brussel sprouts
6. (12:20am) 6 tbs. maltomeal
7. none



Workout: Legs

Running 30 minutes

Squats: (no weight working on form) x 33, 50, 62, 50
Leg Extensions: 50x15, 60x15, 70x12, 70x11
Ham Curls: 30x12, (none) I don't fit my gym very well for this exercise.
Cable Hip Extensions: 10x25/25, 10x25/25, 10x25/25

This workout sucked! I need a good exercise for my hamstrings (currently, they are non-existent). I've been reading and trying different exercises all night. I'll have something figured out by next week.


*Note Added: 11-18-05
okay, maybe my leg workout wasn't so bad after all. I woke up this morning with a pretty sore Butt. I think it was from those Cable Hip Extensions.

It Hurts so Good!


.

[sherdi]

Welcome! Your pics look great! You are very lean with alot of muscle! Your arms look great! You look very strong.

As for working the hams, Stiff Legged Deadlifts are awesome for that as well as Romanian Deadlifts.

Also you might consider having a PWO shake after your workout with whey protein and carbs (min. fat) in order to help build your muscles. Then after about 1 hour you would be able to have your tuna meal. Also with regards to doing cardio and weights on the same day, you are better off doing the weights first instead of cardio (if that is what you did). If you can, doing cardio and weights on separate days (or at least in separate workouts) would be best for your body and will help not overtaxing your body.

Good luck with your goals!

[dragon*princess]

Meals

1. 6tbs. maltomeal, 8oz. o.j. w/ protein
2. 5 egg whites, 2 tomatoes, arugala
3. skipped it. not feeling well
4. 1 slice wheat, 2 tbs. peanut butter
5. 8oz. o.j. w/ protein, 2tbs. wheat germ
6. 3 ground turkey tacos, salsa
7.


Workout: Triceps + Biceps

Running: 20 minutes

Close Grip Bench Press: 20x25, 25x25, 25x20
Tricep Press Downs: 20x20, 20x20, 20x20
Tricep Kickbacks: 10x20/20, 10x20/20, 10x20/20

Cable Curls: 30x12, 40x10, 40x8
Curls EZ: 25x15, 25x15, 25x15



morning post:
Wow! Thank you Sherdi for all of the nice compliments.
I woke up this morning with a very Sore Booty. Yesterday, I did squats with no weights and cable hip extensions. I normally just walk & run. After seeing pictures of myself, that really helped me to notice areas of my body that need the most improvement...Starting with my Legs!

Evening post:
Note: “It’s that time” I feel like crap, I gotta headache, and the last thing on my mind is getting up to make something to eat. Blahhhhh

Although this headache is killing me, the boredom is far worse!

So, I forced myself to get up and get out of the house for a short run. The fresh air did help a bit, and I’m going to see if I can workout with some intensity. Tomorrow is my “treat day” So, I better make this workout count!

Late Night:
My workout went so-so. I ended up spending a lot of time reading about tricep exercises and practicing their form. I decided on the three exercises above because they put no stain on my shoulder joints, unlike the behind the head extensions. I actually really enjoyed doing those close grip bench presses (great burn).

Well Boyz and Girlies...I must say goodnight!


xoxo xoxo xoxo

[Sunshineslynn]

You have a wonderful base to work with. You should lean out very well.

For the hammies try doing stiff leg dead lifts on a small box for an extra stretch back there and you will see a big difference. Yes the ham curls machines will never fit us shortys correctly, so we have to change it a little. Try reverse hypers. They are great for bringing up the rear. I also do a triple set that will make you want to puke but it works. Try this on the 45 degree leg press start with feet spread wide and high on the press(on the top corners toes angled out) do 10 reps, with out pause move to next feet close in the middle do 10reps, with out pause move to next feet low and shoulder width do 10reps. Do a total of 3 reps. The high wide foot placement works on the hammies, close works on the front width and last but not least works the front.

Smiles
s

[barnetjs]

I have a heard time with my curl machine at the gym also - I feel like I am using my calves to pull the weight up alot of the time.

[dragon*princess]

Meals

1. 6tbs. maltomeal, 8oz. o.j. w/ protein, 2tbs wheat germ
2. 2 rice cakes, 2tbs. peanut butter
3. vermicelli noodles w/ grilled pork, salad
4. steamed rice, thai coconut curry, pad thai, spicy cheese rolls
5. ghiradelli chocolate, oatmeal cookie
6.
7.


Workout: OFF DAY



Morning Post:

Good Morning Everyone!!!
Well, my arms are not as sore as I would have liked, considering, yesterday was really the first time in a very long while that I actually did something besides Bicep-Curls.

I GET TO BE NAUGHTY...TODAY IS MY TREAT DAY!!!


Late Night Post:

What a day!

Yummy yummy yummy.
That's all I have to say for tonight. Goodnight : )


.

[dragon*princess]

Meals

1. 6tbs. maltomeal, 8oz. o.j., banana, w/ protein, 2tbs wheat germ
2. 4 egg whites, 1 tomatoe, brussle sprouts, broccolli
3. 2 rice cakes, 2tbs peanut butter
4. sleep
5. sleep
6. beef pot pie
7.


Workout: none

Evening post: I'm sorry to report that I'm not really up to writing tonight. When it's "that time" for me, I am totally out of it. This feeling usually only lasts for two days so, I know I'll feel better tomorrow.

BTW everyone, thank you for the compliments and encouragement.



.

[IronMaiden1522]

You look great already! You seem to have alot of muscle mass, and a great base to work from. good luck!

[imperfectly_lou]

Welcome to the journal section

You have a great base to work with. I think you would be perfect for competitive BBing!

I have recently brought my hamstrings up. I have found stiff legged deadlifts and wide stance deep squats have been most beneficial.

[dragon*princess]

Meals

1. 6tbs. maltomeal, 8oz. o.j., banana, w/ protein, 2tbs wheat germ
2. 5 egg whites, 2 tomatoes
3. 1 rice cakes, 1tbs peanut butter
4. 8oz o.j., 2tbs. wheat germ, w/ protein
5. Chinese chicken salad
6.
7.


Workout: Legs and Shoulders

Cardio: 40 minutes walk/jog

Squats:
“No Weight” x 60
25lbs x 31
25 x 25
25 x 22

Ham Curls:
20 x 25
20 x 20
20 x 20
20 x 20

Leg Extensions:
60 x 15
60 x 15
60 x 15
70 x 12

Hip Extension:
10 x 20/20
10 x 25/25
10 x 25/25

Shoulder Press:
50 x 15
50 x 13
50 x 15

DBL Side Lateral:
10 x 15
10 x 15
10 x 15
10 x 15

DBL Front Raise:
10 x 10/10
10 x 14/14
10 x 15/15

DBL Rear Lateral Raise:
8 x 10 (together)
8 x 14/14
8 x 14/14


For cardio I normally walk and run for a total of 25 minutes. Today was very strange. My muscles just would not burn they way I wanted them to so, I decided to run for a longer stretch (and still nothing). After 40 minutes, I was just completely annoyed and went home to start my workout.

I started off with Squats with No Weights and again, not a whole lot of Burn. So, I did the remainder of the squats with weights. Each exercise after that had little or no burn too and the muscle just went straight to failure. As you can tell from the high reps, I was really going for it.

I will be getting my Squat attachment for my Vectra soon. I'm sure that being able to do heavier squats will be a lot better.


.

[dragon*princess]

Meals

1. 6tbs. maltomeal,
2. 5 egg whites, 1 tomato
3. 8oz o.j., ½ banana, 2tbs wheat germ, protein
4. 4oz o.j., 4oz water., 2tbs. wheat germ, w/ protein
5. granola bar, 1 can tuna,
6. turkey sausage sandwich, salad
7.


Workout: Back and Triceps

Cardio: 20 minutes of jogging

Close Grip Bench:
25 x 20
30 x 21
35 x 20


Triceps Press Downs:
30 x 13
30 x 15
30 x 5
30 x 5


Tricep Kick Backs:
10 x 20/20
10 x 20/20
10 x 20/20


1 Arm Rows:
40 x 12/12
40 x 12/12
40 x 12/12

Long Bar Row:
70 x 12
70 x 12
70 x 12

Wide Grip Row:
70 x 8
50 x 15
50 x 15



My cardio was great today! It was much better than the leg workout I had yesterday. I walked for a few minutes simply as a warm up and then decided to jog at various speeds around the track.

As for my Back and Tricep workout, that also went very well. I did the Close Grip Bench with a little bit more weight today. I decided not to increase it too much because I didn’t have a partner to hand me the barbell. I was sure that bringing the bar up from my lap would get tricky if I added any more weight to it.


.

[Sunshineslynn]

Hey your doing great. With the squat thing try some static holds for 10sec talk about burn. You can also get a pair of dbs and do step ups with slow motions make you want to screammmmm....

Are you currently doing any Deadlifts? That is a good compound to do. Builds that awesome depth to your back.

stiff leg Deadlifts on leg day for the hammies.

Another question what chest exercises are you currently doing? I only saw close grip bench atm.

For building some more muscle you will need to do some heavy compound movements ie Squats, flat bench, Deadlift, Clean and press (next to squats my favorite to do gives you awesome shoulders and pushes the whole body...) Just some suggestions to help you on your way....

I must say you are already doing a great job...smiles, s

[Helene]

Meals

1. 6tbs. maltomeal,
2. 5 egg whites, 1 tomato
3. 8oz o.j., ½ banana, 2tbs wheat germ, protein
4. 4oz o.j., 4oz water., 2tbs. wheat germ, w/ protein
5. granola bar, 1 can tuna,
6. turkey sausage sandwich, salad
7.


Workout: Back and Triceps

Cardio: 20 minutes of jogging

Close Grip Bench:
25 x 20
30 x 21
35 x 20


Triceps Press Downs:
30 x 13
30 x 15
30 x 5
30 x 5


Tricep Kick Backs:
10 x 20/20
10 x 20/20
10 x 20/20


1 Arm Rows:
40 x 12/12
40 x 12/12
40 x 12/12

Long Bar Row:
70 x 12
70 x 12
70 x 12

Wide Grip Row:
70 x 8
50 x 15
50 x 15



My cardio was great today! It was much better than the leg workout I had yesterday. I walked for a few minutes simply as a warm up and then decided to jog at various speeds around the track.

As for my Back and Tricep workout, that also went very well. I did the Close Grip Bench with a little bit more weight today. I decided not to increase it too much because I didn’t have a partner to hand me the barbell. I was sure that bringing the bar up from my lap would get tricky if I added any more weight to it.


.

My suggestions for your Back-triceps workout:

You have 3 row movement for your back...you need a pulldown movement for total back development..either pulldowns/pullups. Pulldowns are what will work your lats and give you the V shape.

And for triceps, I would replace tricep kickback with dips.
Triceps kickback = blah exercice
Dips are a compound movement and really good, you can do bench dips or upright dips.
Also, I suggest lowering reps to 6-8.

[dragon*princess]

Meals

1. 6tbs. maltomeal,
2. 5 egg whites, 4oz o.j., 4oz water, 4tbs wheat germ
3. 3 egg whites, ½ turkey sausage, ½ avocado
4. 2 rice cakes, 2tbs peanut butter
5. veggie sandwich, (cucumbers, avocado, romaine, tomatoes)
7.


Workout: Chest and Biceps

Cardio: 25 minutes of jogging

Decline Bench Press:
40 x 20
50 x 15
50 x 15
50 x 15


Pec Deck Fly:
50 x 15
50 x 15
50 x 12
50 x 10


Flat Bench Press:
60 x 15
60 x 10
60 x 11
60 x 10


DBL Decline Flies:
10 x 20
10 x 20
10 x 15
10 x 12

Bicep Curls EZ:
35 x 12
35 x 12
35 x 10
35 x 9

DBL Alternating Curls:
10 x 15/15
10 x 15/15
10 x 15/15
10 x 15/15


By the time I got to my Biceps, my forearms were toast! After my Bicep Curls EZ, I started on a set of Bicep Cable Curls with the T-bar. Ha! That didn’t last long. I got 5 reps up and had to call it quits. I HATE IT when my forearms give out before the muscle that I’m working does. Anyhow, I decided to go easy so, I quickly pumped out some Alternating Bicep Curls for my final exercise.



Sunshineslynn
Yes, I did do a few Dead Lifts on Leg Day. I feel that I need just a little bit more practice at doing them before I can truly incorporate them into a workout. I have a full body workout coming up Friday and I’ll throw them into the mix and see how well my legs hold up.

In regards to the Close Grip Bench Press, I actually do that for my triceps. It’s very similar to a close handed pushup. Next week, if I push out more than 20 reps again, I’m just going to do the pushups.


Helene
At the moment I am waiting on a few things from Vectra. And as soon as I get my order in, I’ll be doing pull downs a.s.a.p. (I promise). Also, when I do Wide Grip Rows I go very-very wide and it hits my Lats better than anything else. I luv It!

As for Triceps, I wish I were strong enough to do Dips. Oh, but once I get my new toys from Vectra, I’ll be able to play with all sorts of attachments for my triceps : ) I can’t wait!!!



.

[dragon*princess]

Meals

1. 6tbs. maltomeal,
2. ½ can tuna, 1 c. red beans, ½ avocado, 2tbs. cheese, 1 wheat tortilla
3. 2 rice cakes, 2tbs peanut butter
4. ½ can tuna, 1 c. red beans, ½ avocado, 2 corn tortillas
5. turkey breast, stuffing, garlic mashed potatoes, veggies
7.


Workout: none

Cardio: 25 minutes of "light walking"

Today was intended to be a cardio only day. Although I usually run or ride my bike, I walked around the park trail with my husband. I couldn’t have planned a better cardio day : )



.

[freakeefranky]

welcome n good luck..ur starting pics r pretty good already~all the best!

[dragon*princess]

Meals

1. 6tbs. maltomeal,
2. 3 egg whites, 1 tomatoe
3. ½ can tuna, ¼ c. red beans, ½ avocado, 2tbs. cheese, 1wheat tortilla
4. ¼ can tuna, ¼ c. red beans, 1 corn tortilla
5. turkey sandwich, 2 slices whole wheat, romaine, tomatoes
7.


Workout: “Light” Full Body Workout

Cardio: none

Squats:
no weight x 50
no weight x 100 (wide)
no weight x 50
30 lbs x 50

Standing Calf Raises:
no weight x 50
no weight x 20/20
no weight x 20/20
no weight x 20/20

Pec Deck Fly:
30 x 15
30 x 15
30 x 15
30 x 15

Long Bar Row:
30 x 15
30 x 15
40 x 20
40 x 20

Shoulder Press:
50 x12
40 x 15
40 x 15
40 x 12

Bicep Curls EZ:
30 x 12
30 x 10
30 x 10

Tricep Press Downs (T-bar):
20 x 15
20 x 12
20 x 10




Okay, its official! I have got to stick to a 5 day per week weight schedule. Having a cardio only day is like putting the breaks on my momentum. It took me soooo long to get motivated today.

By the way, I did make several attempts at doing the Dead Lifts (straight leg). I felt as though they put too much strain on my lower and middle back. So, I’m going to pass on this exercise for now.



.

[Sunshineslynn]

Hmmmm....to much stress on the back? Then you must be lifting wrong. Your back must stay completely straight no slump or hunch. shoulders should be back and concetrate on the hammies pulling that weight and not your arms or back. Its hard exercise,but with practice you will notice a difference. Have someone watch you form and instruct you when you slump or hunch your back. The only place you should feel these are in your hammies. Oh and reverse grip so it the weight wont slip. Begin with very light weight and add additional weight gradually to allow lower back adequate adaptation. Throughout lift keep arms and knees straight. Keep bar over top of feet, close to legs. Do not pause or bounce at bottom of lift. Do not lower weight beyond a mild stretch throughout hamstrings and low back. When finished with set, dismount by lowering weight with knees bent and low back straight. Full range of motion will vary from person to person. Those with less flexibility may not even need to stand on platform. Thought this explanation might help. But if you dont feel comfortable that is okay.

Keep up the great work.

smiles
s

[dragon*princess]

Meals

1. 6tbs. maltomeal, 8oz low fat milk, protein (2 lactaid tablets)
2. 1 rice cake, 1tbs peanut butter,
3. 4 egg whites, ½ turkey link, 1 wheat tortilla
4. pot roast, mashed potatoes, garlic bread, veggies, a pint of beer
5. oatmeal cookie, vanilla ice cream
6.
7.


Workout: none

Cardio: none


Today was my naughty day : ) and to be quite honest, I really wasn’t in much of a mood to truly enjoy it.

Prior to having dinner, my husband wanted to check out a few of the Black Friday Specials that were going to be ending today so, I reluctantly tagged along and did my best to seem enthusiastic about shopping. Although I was reluctant at first, I did manage to find a few things to try on.

Did I mention…I HATE SHOPPING!!!



.

[dragon*princess]

Meals

1. 6tbs. maltomeal, 8oz low fat milk, protein (2 lactaid tablets)
2. 1 rice cake, 1tbs peanut butter
3. 1 can tuna, ½ can red beans, ½ avocado, 1 wheat tortilla
4. 1 rice cake, 1tbs peanut butter
5. chicken leg, thigh, 2 wings
6.
7.


Workout: none

Cardio: none


Ahh, the weekend is over…Finally!
Tomorrow is Monday (Legs and Shoulders).

By the way, I was chosen to be a Met-rx Amped ECN tester. I will be posting new pictures to this journal, as well as, starting a new Tester Log (in the supplement section) on December 1st.

I’m pretty excited about this product, bodybuilding.com rates it a 10 out of 10 and everything that I have read thus far, is pretty positive. : )


.

[dragon*princess]

Meals

1. 6tbs. maltomeal
2. 1 rice cake, 1tbs peanut butter,
3. 1 chicken leg, 1 thigh
4. 1 rice cake. 1tbs peanut butter
5. 8oz. o.j., protein (whey isolate), 3tbs maltomeal
6. 1 can tuna, ½ can red beans, 2 corn tortillas, veggies
7.


Workout: Legs and Shoulders

Cardio: 45 minutes walk/jog


Squats (plie):
40lbs x 35
40 x 27
40 x 25
0 x 35

Ham Curls:
20 x 20
20 x 20
20 x 20
20 x 20

Leg Extensions:
60 x 15
60 x 15
60 x 15
60 x 15

Hip Extension:
10 x 20/20
10 x 20/20
10 x 20/20
10 x 20/20

Shoulder Press:
50 x 12
50 x 13
50 x 10
50 x 8

DBL Side Lateral:
8 x 15/15
10 x 12/12
10 x 12/12
10 x 10/10

DBL Front Raise:
I didn’t have the energy to do them

DBL Rear Lateral Raise:
I didn’t have the energy to do them




If you actually read my list of Meals for today… pay absolutely NO ATTENTION to it. I take full responsibility for being a lazy bum today (too Lazy to get up and fix something nutritional). And “Trust Me” when I say, I have learned my lesson in regards to not eating right.

*I totally dragged through my entire workout and I didn’t even have the energy to complete it. Blah, that sucks!!!

As for my cardio, that was actually a lot of fun. I know 45 minutes seems like a long time but, I was actually running around the neighborhood Hunting for a new house.


.

[JRRBadBoy4Life]

Lookin good bro. Keep it up.

[dragon*princess]

Meals

1. 6tbs maltomeal, 32oz water
2. chicken breast, ½ c. sugar snap peas
3. 10oz water w/ protein (whey isolate)
4. 1 rice cake, 1tbs peanut butter, 32oz water
5. protein (whey isolate) w/ 3 strawberries, 4 pineapple dices
6. chicken breast sandwich, caesar salad
7.


Workout: Back and Triceps

Cardio: 45 minutes walk/jog



Close Grip Bench:
30 x 20
35 x 20
35 x 20
35 x 6

Triceps Press Downs (t-bar):
30 x 13
30 x 12
30 x 13
30 x 13

Tricep Kick Backs:
10 x 15/15
10 x 15/15
10 x 15/15
10 x 15/15

Lat Pull Downs (behind neck):
50 x 15
50 x 15
50 x 15
50 x 15

Long Bar Row:
50 x 15
50 x 15
50 x 15
50 x 15

Wide Grip Row:
50 x 15
50 x 15
50 x 15
50 x 15




My shoulder acted up today and it started to pinch during my last set of Close Grip Bench. So, I stopped on my 6th rep. After that, I decided to take it easy on the weight and take shorter rest periods between sets.

Although I went pretty light on the weight, the workout went really well.


xoxo xoxo

[dragon*princess]

Meals

1. 6tbs maltomeal, 8oz low fat milk, protein (whey isolate), (2 lactaid)
2. chicken breast, ½ c. sugar snap peas
3. 5oz milk, 5oz o.j., protein (whey isolate), (2 lactaid)
4. 1 can tuna, sugar snap peas
5. 4oz chicken, asparagus
6. 2 rice cakes, 2tbs peanut butter
7.


Workout: none

Cardio: 15 minutes walk/jog


On the 27th, I started taking a new protein powder (whey isolate). Yesterday, I noticed that I was a little bloated and uncomfortable. I simply put it off as coincidence. It is said that whey isolate can be taken by individuals that are lactose intolerant. (I’m not so sure about that) Although the whey isolate has no immediate effect on my stomach, I am convinced that it reacts entirely different in the intestine.

Throughout the day, I again felt bloated and uncomfortable. So, after a short nap, I managed to force myself out of the house for some fresh air and a jog. My jog was cut very short and I walked home with a tummy ache.

To make a long story short…No More Whey! I’m going back to my 100% Egg Protein ASAP.



BTW. Don't forget to visit December 1st for new progress stats and pictures.

xoxo xoxo

[dragon*princess]

12-01-05

STATS

Age: 27

Height: 5'1"
Weight: 125 lbs.
Body Fat: 20.9

Shoulders: 42"
Chest: 37”
Waist: 27”
Hips: 37”
Thighs: 23"
Arms: 13" (up from 12.75")
Calves: right 14.5” (up from 14") left 14” (up from 13.5")




Meals

1. 6tbs maltomeal, 1 dose Met-rx Amped
2. 5oz chicken, 1c. asparagus
*. 1 dose pre-workout Met-rx Amped
3. 1 rice cake, 1tbs peanut butter,
*. 1 dose during workout Met-rx Amped
4. 5 egg whites, 1c. asparagus
5. 1 rice cake, 1tbs peanut butter
6. turkey tacos, salad
7.


Workout: Full Body Workout

Cardio: 20 minutes walk/jog


Pec Deck Fly:
50 x 12
50 x 12
50 x 12

Flat Bench:
60 x 12
60 x 12
60 x 12

Lat Pull Down:
60 x 12
60 x 12
60 x 12

Long Bar Row:
60 x 12
60 x 12
60 x 12

Shoulder Press:
40 x 15
40 x 15
40 x 15

Tricep Press Downs:
30 x 10
20 x 15
20 x 15

Bicep Cable Curls:
20 x 15
30 x 10
30 x 10


Well, I started taking Met-rx Amped today. And believe or not, I was actually surprised at just how well the product lived up to the Hype. The stuff is Fantastic. Although I didn't feel much of a kick in the early morning, once I started working out, the effects were very obvious. I had more stamina during my run and less muscle fatigue during my workout.


Met-rx Supplement Log:
http://forum.bodybuilding.com/showthread.php?t=640461

.

[Amber_P]

You're looking very nice

[catbaloous]

Princess,
I just dropped in to read your journal. It looks really good. I am excited to watch your transformation, it looks like you are on a great path. Good luck to you, and keep it up!