Dawn's Journey to the Stage

**vbsunbum1** · 07-09-2008, 03:01 PM

Hi everyone!

I too have (like many others) taken Marc and Derek up on their offer to provide training and dieting assistance.

Little background first...
I have been on a weightloss yo-yo mess for years. I am 39 years old, and am finally seeing clearly the right direction of nutrition & exercise. In May of this year I had gotten back up to 160 lbs but now I'm down to 132. My goals at this point are to continue to reduce my body fat % and build muscle to take 1st Place in my first Figure competition ever (don't know which comp yet though). I'm heading to the stage to compete in natural Figure comps. with Team Scivation's help! I'm on fire and I'm kickin' ass & taking names all the way!

Any advice and motivation will be welcomed and appreciated.

**vbsunbum1** · 07-09-2008, 03:07 PM

Wed 7/9/08

Bi's & Tris w/Forearms

Week 1- Day 2 - Scivation ATS Plan

all exercises are 2 sets, 6-10 reps for week 1

A1- BB Curl -
1 x 60# x 10 ...this was SUPPOSED to be 50# but some butthead put the bb's back in the wrong spot! I was going to do 55# since last week I did 50# but when I put the magnets on & tried a couple I realized it ain't happening and took the magnets off and was really leaning back the last several reps of BOTH sets and thinking, "I had no trouble with this weight last week. I can't believe I'm struggling." I figured it out AFTER I did both sets.
1 x 60# x 10 (again leaning back the last several reps to curl the bar up)

alternating with...

A2- Close Grip Bench on Smith Machine
1 x 32.5 ea side x 10
1 x 32.5 ea side x 10
**last week did 30# ea side

B1- DB Curl -
1 x 25# db's x 10
1 x 25's x 10 ...last 2 reps of last set bad form

alternating with...

B2 - Skull Crushers on cable machine
1 x 60# x 10
1 x 60# x 10 ...next time 65#
**last week did 55#

C1- Cable Curls
1 x 70# x 10
1 x 70# x 10...had to rest twice for a couple seconds on this set
**first time doing this exercise in a LONG time, so no weight from last week

alternating with...

C2- Tricep Pressdowns -
1 x 90# x 10
1 x 95# x 10 ...oh the burn is setting in!

Additional exercises - Forearms -

BB Forearm Curls -
1 x 40# x 10
1 x 40# x 10

DB Forearm Curls -
1 x 20# db's x 10
1 x 20's x 10

**I've never done forearm exercises so both of these were new for me.

**FitIron** · 07-09-2008, 04:13 PM

Welcome to the contest prep section.

This forum is FULL of people either in the off season or prepping for a show.

There is a ton of support here, and information to boot.

Enjoy the ride....

**FitIron** · 07-09-2008, 05:48 PM

take a look at some of the following threads..................SUB them!

http://forum.bodybuilding.com/showth...01513&page=109

http://forum.bodybuilding.com/showth...546001&page=25

scroll down and look at this dudes pix..
http://forum.bodybuilding.com/showth...686701&page=93

same here
http://forum.bodybuilding.com/showth...585111&page=50

and here
http://forum.bodybuilding.com/showth...331561&page=33

http://forum.bodybuilding.com/showth...77251&page=102

**jaim91** · 07-10-2008, 09:48 AM

Hey Dawn,

Just wanted to welcome you to the Team

There's no doubt that with a Scivation plan and Scivation team members behind you, you're going to go as far as you want in the natural figure world. Have faith and stay strong!

Teh Scivation Bunny (Jaime)

**Beast** · 07-10-2008, 10:03 AM

Great to see you started a log Dawn. I have no doubt you will achieve some awesome results!

**vanessa40** · 07-10-2008, 10:11 AM

Hi Dawn..
Welcome
I know you will do great
I'll be following along

**FitIron** · 07-10-2008, 10:13 AM

Originally Posted by Beast

Great to see you started a log Dawn. I have no doubt you will achieve some awesome results!

Um, Dawn, you better be working hard.....the BOSS is watching

**vbsunbum1** · 07-10-2008, 12:56 PM

Originally Posted by FitIron

take a look at some of the following threads..................SUB them!

http://forum.bodybuilding.com/showth...01513&page=109

http://forum.bodybuilding.com/showth...546001&page=25

scroll down and look at this dudes pix..
http://forum.bodybuilding.com/showth...686701&page=93

same here
http://forum.bodybuilding.com/showth...585111&page=50

and here
http://forum.bodybuilding.com/showth...331561&page=33

http://forum.bodybuilding.com/showth...77251&page=102

Hi Fit! Thanks for the welcome sweetie and the threads to check out and sub...I'm on it!

Originally Posted by jaim91

Hey Dawn,

Just wanted to welcome you to the Team

There's no doubt that with a Scivation plan and Scivation team members behind you, you're going to go as far as you want in the natural figure world. Have faith and stay strong!

Teh Scivation Bunny (Jaime)

Hi Jaime! Thanks for for the welcome!!! It's great to be here! I am so amped about all of the support!

Originally Posted by Beast

Great to see you started a log Dawn. I have no doubt you will achieve some awesome results!

Well hey there Derek!! Thanks for the welcome ...and for checking on me! Thanks also for EVERYTHING...I have no doubt I'll achieve awesome results with your guidance!

Originally Posted by vanessa40

Hi Dawn..
Welcome
I know you will do great
I'll be following along

Hi Vanessa, Thank you! It's great to have you along for the ride! I appreciate your support!

Originally Posted by FitIron

Um, Dawn, you better be working hard.....the BOSS is watching

yes, I see that...no slacking off around here baby!!!

**NC_Tarheel** · 07-10-2008, 01:27 PM

What's up Va Beach...I live in NC close to Elizabeth City. Good to see you join TS..Derek won't steer you wrong. Looking @ your pics you've made some awesome progress already but you're getting ready to go to the next level girl!!! Good Luck!!!

**vbsunbum1** · 07-10-2008, 01:34 PM

Thursday 7/10/08 --

Legs!
*note: plan from Derek calls for me to do lying leg curls in addition to all that I'm about to write. My gym doesn't have that machine so I did an extra set in both Stiff Leg Deadlifts and Seated Leg Curls to make up for it. (thanks for the advice FitIron!)

A1- Squats (Smith Machine)
1 x 50# ea side x 10
1 x 50# ea side x 10
**last week 47.5 ea side

alternating with ...

A2- Stiff Leg Deadlifts
1 x 110# x 10
1 x 110# x 10
1 x 110# x 10 ...will increase to 115 next week
**last time I did these the weight was 105#

B1- Leg Press
1 x 140# ea side x 10
1 x 140# ea side x 10 ...increase weight next week
**last week weight was 135# ea side

alternating with...

B2- Seated Leg Curls
1 x 90# x 10
1 x 90# x 10
1 x 90# x 10 ...increase weight next week
**last week weight was 85#

C- Leg Extensions
1 x 80# x 10 ...felt I could do more for next set
1 x 85# x 10 ...more weight not a problem...will increase to 90# next week
**last week weight was 75#

Calves:

Seated Calf Raises-
1 x 35# ea side x 10
1 x 35# ea side x 10 ...oh the burn!!!!

Standing Calf Raises-
1 x 35# db x 10
1 x 35# db x 10 ...on fire!!! and nearly cramping!

**vbsunbum1** · 07-10-2008, 01:36 PM

Originally Posted by NC_Tarheel

What's up Va Beach...I live in NC close to Elizabeth City. Good to see you join TS..Derek won't steer you wrong. Looking @ your pics you've made some awesome progress already but you're getting ready to go to the next level girl!!! Good Luck!!!

Well hey there neighbor...you really are close! Thanks for the welcome and the compliment! I am soooo ready to get to the next level!!

great to have you cheering me on!

**FitIron** · 07-10-2008, 01:37 PM

Now that's what I'm talking about!

First post and slamming it already!

I predict flaming quads....

**vbsunbum1** · 07-10-2008, 01:55 PM

Originally Posted by FitIron

Now that's what I'm talking about!

First post and slamming it already!

I predict flaming quads....

Thank you Tony! Can't help but be crazy amped with all that's going on in this forum section! ...and the mojo coming from you

Hopefully the quads will be fine...drank my Xtend like a good girl...LOL!

**MoEcho** · 07-10-2008, 06:11 PM

Hey Dawn! Welcome to the team

Time to git yer SWOLE ON! LOL

Heidi

**vbsunbum1** · 07-11-2008, 05:20 AM

Originally Posted by MoEcho

Hey Dawn! Welcome to the team

Time to git yer SWOLE ON! LOL

Heidi

Hi Heidi! Thanks for the welcome! great to have to join in! Let's Rock n Roll!!!

**vbsunbum1** · 07-11-2008, 09:55 AM

Friday 07/11/08

Delts/Traps & Core

2 sets, 6-10 reps

Pushed the envelope every where I could! Really mentally amped today!

A1- Military Press (BB) -
1 x 65# x 7
1 x 65# x 7
**last time I did these I used 25# db's so I'm pretty sure this was an improvement on the weight.

alternating with...

A2- Barbell Shrug (on Smith Machine)-
1 x 70# ea side x 10
1 x 70# ea side x 10
**last time 55#!!

B1- DB Side Lateral -
1 x 20's x 10
1 x 20's x 10 (not the best form on the last 3 reps though)
**last time used 15's and could only pump out 8 reps

alternating with...

B2- DB Shrug-
1 x 55's x 10 ...felt I could go up in weight next set, so I did
1 x 60's x 10 ...tough stuff!
**last time used 50's

C1- Rear Cable Lateral (first time I've ever done these. This exercise is humbling for me ...really shows a weak area!

)
1 x 15# ea side x 10
1 x 15# ea side x 10 ...barely!

alternating with...

C2- Prone DB Shrugs (first time ever doing this exercise as well)
1 x 40# db's x 10...felt I could go up in weight next set and did
1 x 45# db's x 10

ABs:

Decline Crunches-
3 x 10 - S-L-O-W with 2-3 sec squeeze hold

Leg Raises (Hanging) -
3 x 10 - really concentrated on form & went s-l-o-w here too.

Lower Back/ Obliques:

Back Extensions (holding 25# plate)-
3 x 10

Torso Twists-
3 x 10 per side

Workout felt great! I don't even have my Vaso yet and I was feeling so freakin' amped to be in there! If only my strength could keep up with my killer mojo I have going on!

**FitIron** · 07-11-2008, 10:01 AM

Wicked

That is thumping it in the gym...

And no Vaso yet? .......freak-a-zoid!

Great job,....

**vbsunbum1** · 07-11-2008, 12:32 PM

Originally Posted by FitIron

Wicked

That is thumping it in the gym...

And no Vaso yet? .......freak-a-zoid!

Great job,....

Thanks sweetie! ... really felt great!! I just can't seem to get enough...LOL!!!

**NC_Tarheel** · 07-11-2008, 06:08 PM

Nice workout girl!! Vaso is just an awesome pre wo supplement. I know you'll love it. I work out early so when I come home for luch during the day I'm always dippin into my stash and taking a scoop or two during the middle of the day too...I coast right on through work!!

I was just up your way last weekend...I love Lynhaven Mall for some reason. I usually don't make it past the one end of the mall that has Dick's SG, Steve & Barry's and Barnes & Noble (strickly for Starbucks, I'm not much on reading LOL)

Have a great weekend!!

**vbsunbum1** · 07-12-2008, 08:03 AM

Originally Posted by NC_Tarheel

Nice workout girl!! Vaso is just an awesome pre wo supplement. I know you'll love it. I work out early so when I come home for luch during the day I'm always dippin into my stash and taking a scoop or two during the middle of the day too...I coast right on through work!!

I was just up your way last weekend...I love Lynhaven Mall for some reason. I usually don't make it past the one end of the mall that has Dick's SG, Steve & Barry's and Barnes & Noble (strickly for Starbucks, I'm not much on reading LOL)

Have a great weekend!!

Hey there NC! Thank you! Yeah, I can hardly wait to get my delivery today! I can't imagine being more pumped than I am now...but I'll take all I can get!!!

I'll probably try your afternoon idea too!

Lynnhaven Mall is my favorite mall too...and I hang in the same section ...LOL! I can and have spent a fortune in Dick's Sporting Goods...and Starbucks! I'm a Starbucks junkie!!! At the one by my house, all the people that work there know me by my first name and know my drink before I even have to order it...it's like on the show Cheers when Norm walked in and the bartenders and regulars all knew him and yelled "NORRRM" when he walked in ...LOL!

Have you ever visted the side of Va Beach on the Bay?

**vbsunbum1** · 07-12-2008, 08:04 AM

Ok...I haven't done any of my cardio all week. MADE myself get in a HIIT session today.

Gotta tell ya...It WAS AWESOME!!! Off the ricter! I cranked the heck out of the fast pace portion and felt so freakin' strong! I was running 5 min miles for the "fast" pace portions and I've NEVER done that pace! Slow pace in between the fast paces was a 9 min mile pace. I was sweating like crazy and giving all I had.

I cranked up a killer playlist I made on the ipod...Smooth Criminal by Alien Ant Farm, Remedy by Seether, Figured You Out by Nickelback (I LOVE this song!), Come Out & Play by The OffSpring, Machinehead by Bush (love this song too!), Bleed It Out by Linkin Park, The Pretender by Foo Fighters, Fake It by Seether, Next Contestant by Nickelback (love this song), Psycho by Puddle of Mudd, and Given Up by Linkin Park...

What a freakin' high I'm on after that session...I am back and I am in FULL FORCE!!!

**FitIron** · 07-12-2008, 08:09 AM

Originally Posted by vbsunbum1

Ok...I haven't done any of my cardio all week. MADE myself get in a HIIT session today.

Gotta tell ya...I WAS AWESOME!!! Off the ricter! I cranked the heck out of the fast pace portion and felt so freakin' strong! I was running 5 min miles for the "fast" pace portions and I've NEVER done that pace! Slow pace in between the face paces was a 9 min mile pace. I was sweating like crazy and giving all I had.

I cranked up a killer playlist I made on the ipod...Smooth Criminal by Alien Ant Farm, Remedy by Seether, Figured You Out by Nickelback (I LOVE this song!), Come Out & Play by The OffSpring, Machinehead by Bush (love this song too!), Bleed It Out by Linkin Park, The Pretender by Foo Fighters, Fake It by Seether, Next Contestant by Nickelback (love this song), Psycho by Puddle of Mudd, and Given Up by Linkin Park...

What a freakin' high I'm on after that session...I am back and I am in FULL FORCE!!!

DAYUM, that is one ripping hard core HIIT. Great job.

When are you competing? 08 or 09?

**vbsunbum1** · 07-12-2008, 08:13 AM

Originally Posted by FitIron

DAYUM, that is one ripping hard core HIIT. Great job.

When are you competing? 08 or 09?

Thank you!! Really felt great (if I didn't already express that enough...LOL!!)

I'd love to compete this year...If I can get this body in contest ready shape, then I will...gotta see what shows there are in the Fall...

if my body isn't ready by then (enough muscle, symmetry, leanness...all of it...) then I'll wait until the Spring.

**vanessa40** · 07-14-2008, 07:44 AM

Originally Posted by vbsunbum1

Ok...I haven't done any of my cardio all week. MADE myself get in a HIIT session today.

Gotta tell ya...It WAS AWESOME!!! Off the ricter! I cranked the heck out of the fast pace portion and felt so freakin' strong! I was running 5 min miles for the "fast" pace portions and I've NEVER done that pace! Slow pace in between the fast paces was a 9 min mile pace. I was sweating like crazy and giving all I had.

I cranked up a killer playlist I made on the ipod...Smooth Criminal by Alien Ant Farm, Remedy by Seether, Figured You Out by Nickelback (I LOVE this song!), Come Out & Play by The OffSpring, Machinehead by Bush (love this song too!), Bleed It Out by Linkin Park, The Pretender by Foo Fighters, Fake It by Seether, Next Contestant by Nickelback (love this song), Psycho by Puddle of Mudd, and Given Up by Linkin Park...

What a freakin' high I'm on after that session...I am back and I am in FULL FORCE!!!

OMG..i have all those songs on my Ipod too. Smooth Criminal by Allien Ant Farms rocks..Linkin Park is one of my favorite groups. My daughter laughs at me.

**NC_Tarheel** · 07-14-2008, 07:50 AM

Originally Posted by vbsunbum1

Hey there NC! Thank you! Yeah, I can hardly wait to get my delivery today! I can't imagine being more pumped than I am now...but I'll take all I can get!!!

I'll probably try your afternoon idea too!

Lynnhaven Mall is my favorite mall too...and I hang in the same section ...LOL! I can and have spent a fortune in Dick's Sporting Goods...and Starbucks! I'm a Starbucks junkie!!! At the one by my house, all the people that work there know me by my first name and know my drink before I even have to order it...it's like on the show Cheers when Norm walked in and the bartenders and regulars all knew him and yelled "NORRRM" when he walked in ...LOL!

Have you ever visted the side of Va Beach on the Bay?

I am an admitted Starbucks addict as well...I have my one drink I get EVERY time I go..."Grande bold add a shot". I bought my treadmill and some of my weight equipment from the Dick's so yeah on top of that and all the Under Armour gear I've dropped a wad there too!!

So funny about the cheers reference..when we lived in Statesville, NC, we went to the Starbucks there so much that when my wife was almost ready to have our second child the manager insisted that she use her breast pump. It was a little too weird for my wife but it was like a second home!!

Are you doing a show in the Va. Beach area...I'm seriously thinking about competing in the Fall of 2010 and I'm not in the loop as far as shows and stuff. What are you planning on doing??

**vbsunbum1** · 07-14-2008, 10:06 AM

Originally Posted by vanessa40

OMG..i have all those songs on my Ipod too. Smooth Criminal by Allien Ant Farms rocks..Linkin Park is one of my favorite groups. My daughter laughs at me.

Cool! My daughter loves the same music...makes it really cool when we're riding in the car together.

Originally Posted by NC_Tarheel

I am an admitted Starbucks addict as well...I have my one drink I get EVERY time I go..."Grande bold add a shot". I bought my treadmill and some of my weight equipment from the Dick's so yeah on top of that and all the Under Armour gear I've dropped a wad there too!!

So funny about the cheers reference..when we lived in Statesville, NC, we went to the Starbucks there so much that when my wife was almost ready to have our second child the manager insisted that she use her breast pump. It was a little too weird for my wife but it was like a second home!!

Are you doing a show in the Va. Beach area...I'm seriously thinking about competing in the Fall of 2010 and I'm not in the loop as far as shows and stuff. What are you planning on doing??

Yea, the breast pump would be a bit much for me. LOL!

I can't seem to find any shows in the Va Beach area this year. I'm still searching for my options. That would be really cool if we compete in the same show! I may wind up competing closer to you than to me for my first one. I think there's a show not too fat from you in the Fall. I'm planning to compete in Figure.

**vbsunbum1** · 07-14-2008, 10:07 AM

Monday 7/14/08

Two Words: ON FIRE!!! Mentally there is no stopping me!
Today I had an awesome surprise. I walked in to the free weight room to get set up and I'm about to get in a warm up set and this guy comes over to me and says "Dawn?" I look up and it's my high school crush from 20 years ago! He went on and on about how great I look and I told him about what I'm doing as far as training goes and he asked if we could train together today...so what the heck? He's a strong, buff guy and I could use a partner at times. It was a blast!

Day 1 - Week 2 - Scivation ATS Plan

Add another set to all exercises this week - 3 sets, 6-10 reps for

Back & Chest alternating sets for each back & chest exercise with rest time between every set of 1 minute.

A1- Bent Over Rows
1 x 115# x 10
1 x 115# x 10
1 x 115# x 10
**last week...
1 x 110# x 10
1 x 110# x 10

alternating with...

A2- Bench Press on Smith Machine
1 x 35# ea side x 10
1 x 37.5# ea side x 10
1 x 40# ea side x 9
**last week...
1 x 35# ea side x 10
1 x 35# ea side x 10 (barely did the 10th rep!!...keep this weight next week)

B1- Pull-Ups
1 x 55# assist x 10
1 x 55# assist x 10
1 x 55# assist x 9
**last week...
1 x 60# assist x 10
1 x 60# assist x 9

alternating with...

B2- Incline Press on Smith Machine
1 x 30# ea side x 10
1 x 30# ea side x 10 (hips coming up off the bench to get in the 10th rep)
1 x 30# ea side x 8 (hips coming off bench last 2 reps)
**last week...
1 x 25# ea side x 10
1 x 25# ea side x 10 ...increase to 27.5 ea side next week

C1- Seated Cable Rows-
1 x 100# x 10
1 x 100# x 10 ...increase weight next set
1 x 105# x 10 ...YEAH BABY! Feeling strong today!
**last week...
1 x 95# x 10
1 x 95# x 10

alternating with...

C2- Decline Dumbbell Flies-
1 x 25# db's x 10
1 x 25's x10
1 x 25'x 10 ...last rep a little tough...Feeling massively pumped!!
Last week...
1 x 25# db's x 10
1 x 25's x 10

D1- Lat Pull Downs (Wide Grip - front)
1 x 75# x 10
1 x 80# x 10...sweet!
1 x 85# x 10 ...killin' it!
Last week...
1 x 75# x 10
1 x 75# x 9

alternating with...

D2- Dips
1 x 45# assist x 10
1 x 45# assist x 10
1 x body weight only (no assist) x 7
Last week...
1 x 50# assist x 9
1 x body weight only x 7

Followed by cardio on the treadmill (moderate pace)

Absolutely LOVED today's workout. Felt so amped to be in there and on such a FREAKIN' WORKOUT HIGH!!!!!!!!!!!!
__________________
Fitness is a journey without a destination. ~ Lift for Life

Dream as if you will live forever, Live as if you will die tomorrow.

**FitIron** · 07-14-2008, 10:13 AM

OFF the charts. Excellent workout. Strong lifts on the rows too.

You can tell your intensity is through the roof.

You are going to do very well come contest time....

Great job!

**NC_Tarheel** · 07-14-2008, 10:15 AM

You are a true woman of VOLUME!!!! Looks good..I like volume too...I want to feel like I've been through boot camp after I leave the gym!!

It would be cool to compete in the same show, and I think a lot more of that will start to happen as the word of Scivation spreads. If you run across anything just send me a link if you think about it.

I would definitely be in the ultra novice category!! LOL...But I am pretty competitive (not to the point of making my daughter cry over Chutes & Ladders) so I would love to see what the experience is all about!!

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