DJ anne-marie - Contest prep

[annemarie_DJ]

Wow what a beautiful Sunday! It feels great to get that fresh smell of spring and sunlight in the air. Even though that smell of spring often resembles melting dog poop ! It is a sure sign of warmer months ahead and that's all that really matters! It's also a great motivator to drop the winter bulk and prepare to don skimpier clothing!

LEGS destruction

Warm-up with walking lunges and a few rocket jumps

Leg extensions: 5 sets 10 x 130 followed by drop sets (non-stop): 10x130; 10x100; 10x70; 10x40
Smith Sumo Squats: 10x70; 12x70; 15x90; 15x90
Leg Press: 15x180; 11x230; 10x250; 10x270; 10x270 (PR!!!) That's 3 plates per side! I am working this one ladies! Heading for 4 plates real soon! YESSSS
Calves on Leg press between sets: 18x180; 15x230; 14x250; 12x270; 10x270 - I guess that would be a PR as well !
ABS on decline using 45lb BB: 8x45; 7x45; 5x45 assisted. This was hard. My friend was assisting on the last 2 sets.
Donkey kicks leaning over bench: 3 sets x 15
Lying ham curls: 12x85; 10x85; 10x55; 8x40; 10x35; 10x35 The last 3 sets were narrow stance with pointed feet. I couldn't get the form right, so my buddy pressed down on my hips which ensured that I was isolating the ham. It killed in a really good way!!

That's it. I had 2 nice long walks with doggy. I was very tired the rest of the day but so far, no DOMS. Methinks I gotta work harder this week!!

I was rather enjoying the elegant prose......boozy fluff is the stuff of Shakespeare!!!!

Looks like you are back on track and poised to really show off the hard work you put in during the off-season.

Thanks SK. I wonder how Will would have described gym rats had he enjoyed a life of clean eating and exercise! I feel that I am back on track and motivated to make all this happen. I have all of Derek's great dietary advice to follow and am trying to be more creative on the workout protocol.

[BrandyTKO]

Ouch, I bet you are feeling the legs and the ABS today. Mine are hurting in sympathy with you!

[robertfah]

Damn....looks like someone is back on track and working hard! Looks like a killer leg session there AM....what kind of dog do you have? I've got 2 choc. labs and whenever I take them for a walk, it's like they are walking/draggin me!

[annemarie_DJ]

Wow well I guess I haven't posted this week. Oopsies! I've been super busy. Here's the low-down.
Monday - Cardio only
50 mins on Cybex elliptical. Included 3xHIITS. Cals burned 570

Tuesday- bi's/tri's
BB curls: 25x30; 12x40; 8x50; 8x50
Ss// Lying BB skullies: 15x30; 7x40; 7x40; 7x40
Ss// Knee tucks x 20

Cable curls: 10x40; 10x40; 5x45; 6x45
Ss// Cable tri's UH grip: 3 sets 9 x35
Tricep rope pulldowns: 3 sets 7x32.5. Gym was super busy, so crappy workout.

PWO cardio: 33 mins Octane elliptical. Cals burned: 385

Wednesday - Lrgs/Glutes
Warm-up: 6 mins on treadmill; adductor/abductor: 20 x 100
DB deads: 12x35; 12x40; 10x45; 8x45
Ss// Box jumps: 4 sets x 9
BB squats in rack: 9 x115; 10x115; 9x115 (PR)
Split squats BB in rack: 8x95; 8x85; 8x85
Ss// Single leg box squats holding 2 lb ball: 3 x 6 These kill me! Gotta work on them
BB box squats: 2 sets 7x85
GHRs : 2x10
Cable glutes kick backs: 3 sets 10x27.5
BB glutes bridges: 3 sets 18x60lbs

Thursday - Bikram Yoga
95 mins of hot sweaty yoga. Luv it!

Friday - Back
Pre wo cardio: 18 mins elliptical. Cals burned: 180. 20 push-ups
Pull-ups: 3xBW; 3xBW; 6x-10, 6x-25. Pretty sad!
Clean and press BB: 10x45; 5x55; 4x55; 7x45
Straight arm pulldowns: no rest: 15x15; 15x30; 10x35; 8x40 rest 8x40; 8x40; 7x35; 6x30
LF Seated row UH: 14x75; 8x90; 9x90; 10x80
HS MTS Front pulldowns: 7x50; 10x40; 9x45
Rope face pulls: 3 sets x 10x42.5
Shrugs: 2 sets x 10x40 lb
Rev flies: 12x70; 10x75; 8x75; 10x60
Decline crunches and twists w 3 kg ball x many !
Hyperextensions: prisoner hold 2 x 15

Well gee I guess I had a pretty good week. My diet was 100%. I came under cals almost everyday. My weight hasn't budged!! So I'm planning for a good (clean) cheat w BBQ on Sunday to shake up the system a little.

Ouch, I bet you are feeling the legs and the ABS today. Mine are hurting in sympathy with you!

Yep, I felt them legs all week! Now I'm going to feel my back I'm sure of it!

Damn....looks like someone is back on track and working hard! Looks like a killer leg session there AM....what kind of dog do you have? I've got 2 choc. labs and whenever I take them for a walk, it's like they are walking/draggin me!

Luv walking the doggie! I have a white Husky mixed w Lab. He loves to run... Fast !!

[BrandyTKO]

I'd be over the moon with the pullups you managed, NOT SO SAD! I hear you on the diet. Seems I've been eating clean, doing all the right exercises and it feels like I'm spinning my wheels. Had an off week on everything and will see if that causes body chaos next week when I get back at it, with gusto!

Have a great weekend!

[NaturalPursuit]

huge week! great work! keep pushing it hard!!! have a great weekend!!!!

[annemarie_DJ]

Hey there. Hope all is well out there and that you're all training hard. I have been doing my best. Working hard and dieting hard. I don't understand why my weight isn't budging. It's making me crazy. Although I feel pretty tight and my quads are feeling huge. So this is a good thing. But it's hard not to worry that I'm a giant cow! Haha boohoohoo I had a good cheat on Sunday to shake up the metabolism a little. But I just ended up gaining a pound

Saturday I did legs. Sunday I ran hills like HIITs outside (30 mins) and then did shoulders. Monday I ran 30 minutes outdoors. This morning, I did bicep, triceps with plios and then ran w dog 20 minutes. I'm hoping the running will start to lean me out soon.

Question: has anyone tried the Animal Pak vitamins? Do you think it's a clean product? How about Animal Cuts? I never take fat burners but am curious about it.

I'd be over the moon with the pullups you managed, NOT SO SAD! I hear you on the diet. Seems I've been eating clean, doing all the right exercises and it feels like I'm spinning my wheels. Had an off week on everything and will see if that causes body chaos next week when I get back at it, with gusto!

Have a great weekend!

The weekend was awesome weather wise. As for diet, perhaps we just need patience. Consistency is key, right? I sure hope so!

huge week! great work! keep pushing it hard!!! have a great weekend!!!!

Thanks dude! Gotta keep the motivation up!!

[Vytis]

Hey A.M. how's the prep going? I've taken the Animal Pak vitamins. What do you mean by clean? I don't think it contains any sketchy compounds...some of the pills are huge though, even for me, lol.

[nett]

Hey Anne Marie. I was just catching up. If it makes you feel better, I am on the "weight not budging" plan myslef. But you are right, patience and consistency are key in the fat loss games. So many things affect what the scale says like water retention, hormones, minor edema from muscle damage, etc...just because the numbers don't show it, good things are happening when you are doing what you need to do and sooner or later the scale, and more importantly, the mirror, will show it. Have a great weekend.

[annemarie_DJ]

Another week of workouts, another week at same weight! Mind you, looking back now, I see that I cheated maybe just a bit too much last weekend. Oh well... I must say that I FEEL good. I LOOK strong. My definition is coming in... but the scale isn't budging. So I'm gonna try to ignore it. I WANT to compete bigger this year, so I need to calm my brain on the scale numbers. I'm pretty sure I'm on track. 7 MORE WEEKS TO GO!

Let's recap the week from where I left off.
Wednesday - Glutes/Legs in morning; Run in afternoon

warm-up: 6 mins on treadmill, Abductors/Adductors - 2 sets
DB Deads: 12x25; 12x35; 12x40; 10x45; 7x45
ss/ Box jumps: x 10
BB Box Squats: 7x95; 12x65; 9x75
Split BB squats: 7x95; 8x95; 8x95; 8x95
Cable glutes pullbacks: 6 sets x 12
Calves raises, seated: 3 sets x 15 x 90
Hyperextensions: 2 x 15
PWO Run w/dog: 15 mins

5 pm Run w/dog: Med intensity with a few hills: 25 mins

Thursday: Back in morning, HIITs at lunch time
Warm-up: 8 mins on elliptical, push-ups (feet elevated) x 15, 10, 10
WG pull-ups: 4 x BW; 3 x BW; 4 x 10lbs; 8x25; 8x25
Clean & Press BB: 3 sets 8x45
Straight arm pulldowns: 4 sets followed by 4 drop sets
Rev pec dec flies: 14x55; 12x70; 7x85; 8x85
Seated Cable Row: 5 sets x 10
BB Glutes bridges: 3 sets 18x60
DB shrugs: 3 sets x 40lbs
Leg lifts

Lunch time HIITs on Cybex: 43 mins total included 20 HIITs 20/40: 500 cals

Friday Rest
Too bad about the major stress at work. Otherwise, it would have been a restful day!

Saturday (today) - Legs
Fasted run w/Dog: 20 mins

Warm-up: squat jumps, skater jumps
Leg extensions: 5 sets followed by 4 drop sets
BB Squats: 7x45; 10x95; 10x105; 10x115; 10x125; 10x130; 10x95
Lying ham curls: 6 sets including some narrow sets
Leg Press ss// calves presses: 5 sets from 180lbs to 270.
Walking lunges: 2 x 30 w/20lb DBs
Abs on Bosu

4pm: Run with dog: 20 mins med intensity w hills
Hip flexors are tired now!

Sunday: Delts and cardio
Warm-up: squat jumps and pushups on hands on med ball -side to side
LF Shoulder press: 5 sets ascending followed by 4 drop sets
LF side lat raises: 4 sets x 40 x 10
Seated side DB raises: 17.5 x 8 x 3 sets
Ss// BO DB rear delts raises: 3 sets x 17.5 x 10
Leaning side raises DB: 3 sets x 10 x 10
Ss// Prone reard delts DB: 7x25; 7x22.5; 7 x 22.5; 9x20
Lying side rear delts DB: 3sets x7x10
Ss// Arnold press: 3 sets x 8x20

PWO cardio: Octane elliptical x 40 mins, interval 30/30, med intensity, 425 cals

Good strong workouts for sure. Really trying hard and enjoying it.

Hey A.M. how's the prep going? I've taken the Animal Pak vitamins. What do you mean by clean? I don't think it contains any sketchy compounds...some of the pills are huge though, even for me, lol.

Thanks Rob, that's what I wanted to know. I went to popeye's after workout today to have a look at the Animal Pak. One guy was buying some so I asked him about them. He quite liked them then we talked about drug tested events. His only comment was that sometimes B12 shows up as "unknown" and that could DQ a competitor. In the end, we figured I just needed glutamine for recovery. And I think I'll go to the drug store and find a B complex blend.

Prep is going ok so far. I always worry at this time. Gotta say, my weight is quite high at 123 !!! I'm ok but the running should help with the last bit of fluff. According to my scale the BF is going down.

Hey Anne Marie. I was just catching up. If it makes you feel better, I am on the "weight not budging" plan myslef. But you are right, patience and consistency are key in the fat loss games. So many things affect what the scale says like water retention, hormones, minor edema from muscle damage, etc...just because the numbers don't show it, good things are happening when you are doing what you need to do and sooner or later the scale, and more importantly, the mirror, will show it. Have a great weekend.

Hey I wondered where you were. I looked into your thread and thought maybe you were on hiatus. Good to hear from you. You are right, for us ladies, there are so many potential causes for weight gain or stagnation. At least I feel that the body comp is changing. Have yourself a great weekend too.

[annemarie_DJ]

So I took pics and measurements on Sunday and this is where I'm at:
weight: 122 lbs
BF: 15%
Chest: 35"
Shoulders: 40"
Waist: 25.5"
Hips: 34
Bicep: R: 12.2" L: 12"
Quad: both 20.25"
Calves: both 13.5"

At 7 weeks out, these are not great stats. I don't know what it going on. But I will persevere in the hopes that everything will melt away soon. As I said, my quads have improved remarkably. So maybe they're taking up alot of space on the scale. I'm incorporating more cardio now, so I should see some improvements soon.

Monday - Cardio only
HIITs on Bike: 45 minutes included 4 x 5 hiits 20/40, 370 calories

Tuesday - Bicep/Tricep/Abs
warm-up with box jumps and burpees
WG and CG pull-ups, BW ss// CG dips, BW
Crunches on ball
CGBP: 4 sets x 15 x 45 and 55 lbs
ss// Bicep BB curls and knee tucks
BB skullies: 3 sets x 40 x 10
ss/ Preacher curls x 45 lbs
ss/ leg lifts
Cable rope pulldowns: 3 sets
ss/ Cable bicep pull ups
Decline crunches and twists

Maybe I will go run when I get home. It's nice and sunny but sitting in my office, I'm guessing it's ccccold out there

[deltpecx]

At 7 weeks out, these are not great stats. I don't know what it going on. But I will persevere in the hopes that everything will melt away soon. As I said, my quads have improved remarkably. So maybe they're taking up alot of space on the scale. I'm incorporating more cardio now, so I should see some improvements soon.

7 WEEKS OUT!

I didn't lnow you were competing..

How did I miss that???...Oh Yeah I'm one of them seasoned citizens...LOL!

[BrandyTKO]

If your quads have grown, and they are a pretty large muscle, you may very well come in heavier for your comp but have the same BF%. I can hardly believe the weight I see for some FBB's, they're 136 lbs and ripped. They keep telling us to ignore the scale, throw it away. I keep mine for old times sake, or sentimental reasons, or its the first of my collection of scales....or sump'n...KEEP GOING A-M! Your body will sort itself.

[annemarie_DJ]

Helloooo My postings have been so erratic lately. Been busy. I had the most amazing weekend covering the Juno Awards (Canadian version of the Grammys) from the press/media room. What a wonderful experience. I met tons of peers and stars alike! I posted lots of updates on Twitter and a few photos on ********. I met Blue Rodeo, Dan Mangan, Ron MacLean (yes the hockey guy! a very very nice man), Deadm5s, Simple Plan, etc etc ... I also had a fun chat with Shaun Majumder who is a comedian on This Hour has 22 minutes and has been in films as well. He was quite funny. I've posted an interview with him on my website (www.hopthefence.ca). And will post more stuff up there soon.

So, let me tell you, the entire weekend involved lots of catered food and drinks... OPEN bar style. Friday, Saturday, Sunday!! But you'll be happy to know I resisted most food except what I needed for sustenance (chicken souvlaki and veggies, and the insides of sandwiches!) but I did indeed partake of a few glasses of wine. There were FREE Beavertails at the party on Sunday. I walked by them a hundred times and RESISTED!! (They don't match so well with Merlot ! hahaha) Got home at 3 am Saturday night and 4 a.m. Sunday night (or Monday morn). Was in the gym at 5:30 a.m. on Tuesday! Baaaah

So that's my burning-the-candle-at-both-ends story. Totally worth it ! I have an eye infection now! Something had to happen. But it's all ok. I really really have to dial this in now. I keep wondering why on earth I'm even competing. But I'm signed up, so I'm going to do it. Basically, there are no excuses. Just shaddup and do it !

Yesterday, Tuesday, I worked my back early in the morning and then did HIITs over lunchtime. My weight was down this morning to 120. This is a good sign. I know I have to increase cardio now. I've gotten away with the bare minimum so far.

Today, I am doing cardio after work. Then it's back on track from there.

7 WEEKS OUT!

I didn't lnow you were competing..

How did I miss that???...Oh Yeah I'm one of them seasoned citizens...LOL!

Make that less than SIX WEEKS now !!

If your quads have grown, and they are a pretty large muscle, you may very well come in heavier for your comp but have the same BF%. I can hardly believe the weight I see for some FBB's, they're 136 lbs and ripped. They keep telling us to ignore the scale, throw it away. I keep mine for old times sake, or sentimental reasons, or its the first of my collection of scales....or sump'n...KEEP GOING A-M! Your body will sort itself.

Hahaha. Thanks for the post, Brandy. I agree... just ignore that darned scale. But it's like a train wreck, you just can't help yourself from looking !!

[sammykapp]

Pretty sure you will be back with your train on the track very, very soon. And being able to get away with little cardio till now is not too shabby at all!

[Vytis]

Resisting Beavertails...yes, you must be prepping. Down to 5 weeks this weekend for us eh?

[NaturalPursuit]

KEEP killin like you are and you'll be INSAAANE at your show!!! its go time!!! only weeks away for you! keep at it!!!

[annemarie_DJ]

I've got me some anger management issues with my a$$ !! LOL I've been blasting them glutes in the gym all week. I don't care if I can't walk. Things are def getting down to the wire here.

Let's see what I've been up to since last post.
Wedneday: Cardio only
35 mins on Octane, 30/30 intervals, 375 cals, followed by
30 mins abs and core group class

Thursday: Glutes in morning, suit fitting , HIITs cardio in pm
Glutes workout included Box Squats, split squats and 7 sets of Cables glutes pull-backs.
Abs

Suit looks great.... My ass, not so much!

Cardio: 40 mins on bike w 4 sets HIITs followed by 20 mins on Stepper

Good Friday: more a$$ destruction and abs
6 sets Glutes bridges x 95 lbs PAIN !
Myotatic crunches and obliques
Followed by 27 mins PWO cardio on Stairmill, 385 cals

Another 5 weeks of this. Fun and games!

Pretty sure you will be back with your train on the track very, very soon. And being able to get away with little cardio till now is not too shabby at all!

Thanks SK. Hopefully the sudden increase in cardio will scare away all the lingering fat !!

Resisting Beavertails...yes, you must be prepping. Down to 5 weeks this weekend for us eh?

Down to wire, my friend. I'm really cutting it short I must say. I think you've been a little more disciplined than I over the past weeks. Can't wait to see you hit the stage again. Go, go, go !!

KEEP killin like you are and you'll be INSAAANE at your show!!! its go time!!! only weeks away for you! keep at it!!!

Thanks for the push! I really have no more wiggle room here. I'd forgotten how hard this can be. Aaarghh. But it still fun. I'll just keep telling myself that!

[FrmrHoss]

I feel like there is a joke to be made about the assblasting in here but I will restrain myself. Keep up the good work AM!

[Buffycat3]

AnneMarie!!
It's been almost forever since I've been here and on BBing.com!

I can't belive you're going to be doing a comp in just 7 weeks out !
I haven't read much of your journal, but I did read you are not to thrilled with your booty.
Are you and your coach (if you have one) expecting a change by doing something in particualar?
I just ask because I am 15 weeks out...and just started a new journal to my comp journey...and will be reading and learning of others experiances.
btw: i am training myself, and with diet too.

I wish you the best and i will enjoy watching you these next 7 weeks.
You can do this!
♥

[annemarie_DJ]

Back at it again on this fine Saturday. My weight is finally down to 119 lbs. I broke the 120 barrier that's been haunting me for weeks! I guess increased cardio is what was required.

Fasted morning cardio
30 minutes run with dog: 6 steep hills high intensity followed by med intensity run around neighborhood.
Had some coffee and breakfast and got ready for the gym

Big legs
5 sets leg extensions increasing weight followed by 5 drop sets ... Nice warm-up!
5 sets leg presses increasing weights up to 3 PPS for the last 2 sets
Ss// Calves on leg press, same weights
4 sets Hack Squats x 12
8 sets Lying ham curls, 4 increasing, 4 drops
ABS: Decline crunches and twists w 3 kg ball, Rev decline leg lifts

PWO Cardio: 18 mins on Elliptical

Beautiful day. I walked to the market and bought some awesome tasty beef at the butchers. Not the rubber beef we get at the grocery store. A rib steak for hubby and a filet mignon for me! This is how I get MY creatine.

I feel like there is a joke to be made about the assblasting in here but I will restrain myself. Keep up the good work AM!

hee hee Yep I think there was a joke in there somewhere too!

AnneMarie!!
It's been almost forever since I've been here and on BBing.com!

I can't belive you're going to be doing a comp in just 7 weeks out !
I haven't read much of your journal, but I did read you are not to thrilled with your booty.
Are you and your coach (if you have one) expecting a change by doing something in particualar?
I just ask because I am 15 weeks out...and just started a new journal to my comp journey...and will be reading and learning of others experiances.
btw: i am training myself, and with diet too.

I wish you the best and i will enjoy watching you these next 7 weeks.
You can do this!
♥

Glad u started a new thread. I'll check it out. My booty is always my weak point. I've been destroying it for months now and I can see it getting better. But as I lean out, it may be the first thing to go. I'm really trying to show up bigger this year. But not appearing like a fatty! hahaha It's such a precise art. I'm sure you all can commiserate.

[BrandyTKO]

I dunno about you, but "squat booty" seems to be what works for me...squat, squat, more squats. Wide stance, split, on a step, hip width, an entire training session of butt searing squats!

[annemarie_DJ]

I dunno about you, but "squat booty" seems to be what works for me...squat, squat, more squats. Wide stance, split, on a step, hip width, an entire training session of butt searing squats!

Well thanks for that tip. I took your input to heart this morning as I was doing multiple squats! You are right and I think the trick is to do various stances. Hard work, but someone's gotta do it!

I was very good all weekend and didn't even eat any chocolate! But for some reason, Monday night I decided I should have a little wine with dinner Stoopid idea! I really really don't have time for nonsense. On the positive side, I picked up my new posing suit! Woohoo! And have figured out my theme wear. I just have to finish up the actual sewing and final details. Now, it'll be time to practice posing and walknig - particularly with the themewear.

Tuesday - Cardio only
Lunchtime cardio on bike: 48 minutes included 3 sets of 4 mins tabata style HIITs. This was different than what I usually do. I was inspired by an article I found on Scivation.com website. Lots of SWEATING !! Good workout. Almost 400 calories.
Diet 100%

Wednesday - a.m. Glutes and Cardio later
Box Squats: 5 sets x 15, 12, 10, 8
Split Squats: 5 sets x 10
Froggies on ball x 25 ss// Split box single leg squat w medicine ball in hand x 10 - 3 sets
Cables glutes pull-backs: 4 sets x 15
Leg lifts: 3 sets x 15 x 10lbs

I will be doing cardio this afternoon. Either in the gym or hills with doggy. Stay tuned!

[annemarie_DJ]

Wednesday afternoon, I went to media launch for the Ottawa Jazz Festival. It's going to be a really good one. Lots of different bands from Steve Martin headlining to John Mayall, Esperanza Spaulding to Janelle Monae. You may not know it but you've heard her (ear worm!). Anyway there was more free drinks and food but I managed to decline. I had some nuts.

After that I did some high intensity outdoors stuff:
Stairs: 5 x 63 steps in park
5 x hills
Followed by LISS walk/run with 2 dogs!
TOTAL: 45 mins

I killed my left foot and shins I keep forgetting I'm a little old lady!!

Thursday morning: Back. Afternoon: cardio
MTS row ss// MTS high pulldowns: 2 sets + 2 drop sets
Lying ham curls: 4 sets
Clean and press: 3 sets
Bent over BB row in rack: 5 sets, some under hand grip
Straight arm pulldowns: 3 sets + 3 drop sets
Hyperextensions ss// decline leg lifts and twists: 3 sets
DB shrugs ss// leg lifts: 3 sets

PM Cardio: 49 minutes 30/30 program on Octane, >500 cals

Starting to look like an athlete. Slowly but surely!

[deltpecx]

I killed my left foot and shins I keep forgetting I'm a little old lady!!

Ive been doing 35-45 min. walkabouts in my neighborhood.
My feet never were this sore from the treadmill...I can relate to that old stuff...LOL!

Starting to look like an athlete. Slowly but surely!

This is good..feels good I bet!

[NaturalPursuit]

GLAD TO HEAR your broke the weight barrier! hope the foot and shins feel better!!!

[Vytis]

You saw Steve Martin....I guess weilding his banjo...?

[annemarie_DJ]

OK well.. I have a hot compress on my eye and an ice pack on my foot! Can you say "prep stress"?! haha My eye is all puffy and the glands are blocked up (very attractive!). Doctor says it's likely caused by stress and hormone imbalance. Hmmm then she looked at my veiney arms and asked if I was stressed. I guess my body is indeed a little stressed. I'm working it hard. But I don't FEEL stressed. When the diet gets down to this, my hormones usually are a little out of whack. They will settle in soon. And my foot, well I did a little too much high intensity outdoor hills and stairs. I should have started a little more gradually. It will hopefully survive. Got an x-ray yesterday and still inconclusive on possible hairline fracture. So no impact for the rest of the week. I didn't say no cardio. Just no impact!

Recap since I last posted:
Friday - Cardio only
60+ mins of LISS on stairmill, 500 calories, early morning and fasted

Saturday - Big legs
Adductor / Abductor: 4 sets, 15-20 reps
Leg extenions: 4 sets increasing volume followed by 6 drop sets
Inverted leg press: 6 sets up to 3 plates per side x 10
ss// calves: same sets and weights x 15-20
Glutes bridges - taking these to the MAX !!!! 4 sets up to 135 lbs x 12 !! Wooo OUCH!!

Post wo cardio: 36 mins on elliptical, 325 cals (not bad considering I felt like crawling home after the glutes bridges)

Sunday - Delts
Fasted run w/ dog: 20 minutes, followed by brekkie and coffee
DELTS:
LF lat raises ss / LF shoulder press: 5 sets
Bent over DB rear delts// Standing side DB raises// Chest press: 3 sets
Leaning side raises ss// Lying side rear delt raises: 3 sets x 10
BB front raise ss// seated DB press: 3 sets
Cables front raises: 4 sets
Cables rear x-over: 4 sets
Seated leg curls (since I missed them yesterday)

Post wo cardio: 26 mins on Octane elliptical, 285 cals

Monday -REST
Went to the eye doctor and then the clinic for foot xray!

Tuesday - Bicep/Tricep
Wide grip pull ups: 2 sets x 5
BB curls and French curls
Cables pulls downs/ pull ups - singles
Cables rope pull downs and pull ups and ab crunches
Roman chair leg lifts ss// Preacher curls
Tricep dips btw benches ss// hammer curls

More glutes bridges! Up to 175 lbs this time!! OH YEAH

Weight is now steady at 119. I was down to 118 on Saturday. We are coming along.
4 weeks out !!

Ive been doing 35-45 min. walkabouts in my neighborhood.
My feet never were this sore from the treadmill...I can relate to that old stuff...LOL!

This is good..feels good I bet!

Glad to see I'm finally coming along. My little old body does seem to be protesting a little but it will thank me later! I hope!

GLAD TO HEAR your broke the weight barrier! hope the foot and shins feel better!!!

Thanks! I think I'm gonna live! I'm pumped!!

You saw Steve Martin....I guess weilding his banjo...?

I didn't see Steve Martin yet. This was just the announcement. Steve is coming at end of June, yes with his banjo!!
But you got to see Oprah! I wonder how that was. I'll come read your thread.

[NaturalPursuit]

GOOD workouts! hope the stress goes away! positive mindset!!! really sorry about the eye

[annemarie_DJ]

Still going at it here... 3 WEEKS OUT No time to fudge this prep. My foot is still not feeling great but my eye is getting slightly better. I've decided to back off on the B100 vitamins. Just in case they are superfluous. I'm getting lots in my Xtend. I'm starting to panic a little bit. My I'll keep following the plan. And hopefully all will get dialed in by contest day!

Here's a recap of my week since last post.

Wednesday - Legs/Glutes
I tried a new program for today and it really killed me. Why is it that training legs always makes you want to puke!?! It felt good tho!

Abductor/ Adductor: 2 sets as a warm-up
Walking lunges: 25lbs DB, 3 sets: 20; 15; 12 (per side)
ss// Straddle squats: 65lbs BB, 3 sets: 20, 12, 10 (per side... then I realized there should not really be sides to this move. Maybe it's the way I'm holding the BB) This was KILLAH !!
Back BB squats (in rack): 15x85; 12x95; 10x105
ss// Front BB squats: 15x65; 12x65; 10x65 Pfffffffft Destruction!! Bring me a bucket!
Cable glutes pull-backs: 20x22.5; 15x22.5; 10x25
ss// Single leg box squats holding a small medicine ball: 3 sets x 7 per side
Back hyperextensions: 2 sets x 20

CARDIO in the afternoon
65 minutes on Stationary Bike, included 4 sets of TABATA = >500 cals

Thursday - Back
Pull-ups: 4xBW, 4xBW, 7x-25, 7x-25
Clean and Press: 2 sets x 6 x 45 lb BB
Bent over BB row (in rack): 14x65; 10x65; 9x75; 7x85, 8x65
Seated cable bar pull down to chest: 10x35; 7x37.5; 7x40; 7x42.5+7x27.5
ss// Standing cable straight arm pull down: 6x20; 8x40; 8x40; 7x40+12x20
Bent over DB single arm row: 3 sets x 8 x 30lbs
ss// DB Shrugs: 3 sets x 10 x 40
Rev Pec Dec flies: 12x70; 12x70; 10x85; 9x85
ss// Decline leg lifts + twists, some weighted.

CARDIO in the afternoon
35 mins on Stationary bike, included 3 x 5 mins HIITs
12 mins on Elliptical
TOTAL: 47 mins, >400 cals

Friday - Cardio only
60+ mins LISS on Stairmill, >500 cals
ABS: various

GOOD workouts! hope the stress goes away! positive mindset!!! really sorry about the eye

Thank you!! The eye is getting better. Like I said, I don't feel stressed but maybe my body is trying to tell me something. I'm NOT listening! LOL I love that great feeling after a tough workout and cardio sesh.