DJ anne-marie - Contest prep

[annemarie_DJ]

Whoo! Warrior!
^ that is what I thought of when I read your journey to the gym
and a first aid responder...wow...You're a special person. But any caring person would've tended to her injuries.
Thank God she will be ok....ya just never know what will happen at any time.

Thanks for posting your straight-arm pull-downs..and how you feel it a lot in the abs...because I do too. I am not sure if is suppose to or not.
..but since you and I both feel our abs at work, then I would say probably Yes

G'day to you M'am!

OK that's good to know that you feel 'em in the abs too ! I guess it makes sense when you think about it. Yes, we are hardy/hearty Canadians! The crazy weather just makes us stronger!

Good for you- helping that young girl How are your "everyday" energy levels these day's? Have you kicked the cold?

My energy is great, Phil. Thanks for asking! My cold went away pretty quick. Thankfully. I fought it off with good diet, supplements, vitamins and exercise! I've been on the diet since Sunday and have been finishing under calories all week but I feel fine. Let's see how things go when I get back to work next week !

[sammykapp]

Glad that your energy is back.

And happy to see that your First Aid knowledge got to be utilized. That type of knowledge and training are invaluable, and you never know when it can come in handy. A lot of people can count the fact they are alive because of it.

[annemarie_DJ]

Sunday - end of week 2 and I have some progress to report. Yippee!
I was 100% on track all week. My only problem was getting in enough protein each day. But that will change this week as I am back to work and will have a more regular eating routine.
My weight is down 2.5 lbs and my waist down 1 inch!! I knew the first week would yield quick results.
Weight: 121.4
Waist: 26.5 "

My goal for next Sunday is to get under 120lbs. Then I'll be back in the swing of things. I really should never have let myself go this far off track. tsk tsk... But I had fun!

Today's workout:
Warm-up
15 min walk w/doggy
15 minute Walk to gym (It wasn't so treacherous today!)

Bicep/Tricep
Warm-up with 12.5 lbs db's - 15 hammer curls each side
EZ Bar curls:40lbs x 12 x 3 sets (some other guy had the 50lbs BB )
ss/ EZ skullies + CGBP: 40lbs x 10 + 5; 40 x 7 +8; 40 x 5+5
LF Preacher curls: 60lbs x 4 (heavy) down to 50 lbs x 5; 55 x 7; 50 x 7
ss/ LF Tricep push downs: 55 x 7 x 3 sets
Bicep curls incline on bench: 20 lbs x 6 x 2 sets

Chest
Pec Dec: 45 x 10; 50 x 7; 50 x 7
ss/ Push-ups: x 10; x 7; x 7
Incline DB chest press: 30 lbs x 5; 25 x 6; 25 x 6

Glutes
Bridges on ball with 35 lbs plate on lap: x 35 + 10 narrow stance x 2 sets

Post wo cardio
20 minutes on stairmill
shower and a walk home where a giant bowl of oatmeal, vanilla casein, blueberries and almonds were calling my name!

Back to work tomorrow. Today is last day of extended vacation. Time to watch some football playoffs!!

Glad that your energy is back.

And happy to see that your First Aid knowledge got to be utilized. That type of knowledge and training are invaluable, and you never know when it can come in handy. A lot of people can count the fact they are alive because of it.

Yeah, it was kind of interesting. I almost just walked by since other people were around, but since I had the training, I knew I'd better suss out the situation. I'm glad I did as no one really seemed to be taking charge. I would have called paramedics had I been there when it happened. It was a good test of my skills. The hardest part is being assertive and taking the situation in hand. Something I'll try to do better next time, if ever.

[bbqwizard]

It is my guess that you will be spot on this week as you will be back at work Great progress already A-M! Your journal is an EXCELLENT example for woman who compete, or are just starting out in their journey through the iron. Thanks for being so thorough

[BrandyTKO]

Great progress! Wow! I have no idea on mine as I haven't got a scale or a tape measure at the moment, soon to be resolved. Like your arms workout. I'm struggling with WG BB curls though, didn't do too well yesterday with 40 lbs. Do you think it might be better to go lighter and try for more reps to get better strength and growth?

[annemarie_DJ]

HIITs tonight. Was hoping to do them at lunchtime but nooooo. Didn't really think that would happen. Had a meeting instead. Stress levels are soaring already! So I went after work at 5 pm... Well it's January AND it's MONDAY !!! How many people do you think were in the new gym???? There was a line-up to get in and almost ALL the 35 odd machines were taken!! Jeebers!

HIITs on Stairmill Killah !! The 4 p.m. CC + mango snack almost came right back up!
5 min warm-up
5 min HIITs
5 min LISS
5 min HIITs
25 min MISS

Great to do these in the evening after long day at work. Feeling uber relaxo right now. Prepping meals for tomorrow.

Food:
7:45 - Coffee; 1/2 cup oatmeal w/a little casein; 10 g almonds; 1 egg + 2 whites
10:45 - 4 oz chicken + 2 oz avocado + lettuce
2:15 - 4 oz chicken + 1 oz avocado + 10g almonds
4 pm - 1/2 cup 0% CC + 1/2 mango + 10 g almonds
7:45 pm - 4 oz chicken, okra, 10 g almond butter out of jar
...coming up last... a large protein shake

It is my guess that you will be spot on this week as you will be back at work Great progress already A-M! Your journal is an EXCELLENT example for woman who compete, or are just starting out in their journey through the iron. Thanks for being so thorough

Thank you Phil. I do hope the information helps others. All of this keep me accountable too. It's also useful to go back to see what I was doing at previous competitions. I certainly appreciate your support!

Great progress! Wow! I have no idea on mine as I haven't got a scale or a tape measure at the moment, soon to be resolved. Like your arms workout. I'm struggling with WG BB curls though, didn't do too well yesterday with 40 lbs. Do you think it might be better to go lighter and try for more reps to get better strength and growth?

Maybe it's better not to have a scale in the first weeks! Going lighter for more reps will help get you stronger and will ensure your form is right. But you should push yourself to throw in at least one heavy set - that breaks down the tissue and helps your muscles grow and ultimately get stronger.

[robertfah]

My goal for next Sunday is to get under 120lbs. Then I'll be back in the swing of things. I really should never have let myself go this far off track. tsk tsk... But I had fun!

That's the great thing about bb....you can adjust your macros as needed and in a week or two, you're back on track. Good to see you're still pushin' hard in here!

[annemarie_DJ]

Today was a ridiculous day. Emotional roller coaster. Wish I could vent more. I have to be cryptic but seems my day life will be quite different from now on. I hope it doesn't impede with my training. It will. But hopefully not to a debilitating level. Baaaaaaaaaaaahhhhhhhh
But I am a positive thinker and NO ONE can get me down. Gimme a challenge and I am up for it. Bring it on momma. I don't spend months eating nothing but chicken and veggies for certain people to wear me down. I got endurance my friend. ENDURANCE and MUSCLES!!!!!!!!!!

OK so... I did legzoids this morning - very early.
Warm-up
7 mins on treadmill

Legs
Ext Abductor: 85lbs x 25; 100 x 15; 115 x 12
Int. Adductor: 85lbs x 20; 100 x 15; 105 x 15 + 5 partials
BB Squats: 115 x 10; 115 x 8; 115 x 9
Leg press: 140 x 12 x 3 sets; 90 x 17
SLDL: 95 x 10; 95 x 9; 115 x 8
Lying leg curl: 85 x 10; 95 x 5; 85 x 7; 65 x 10 narrow !
Standing calf raise: 2 sets x 15 x 35lbs plate
Butt Blaster: 90 lbs x 11 x 3 sets

Cool dwn
12 mins on treadmill

That's it. Building my stamina for what I expected to be a nutty day.

That's the great thing about bb....you can adjust your macros as needed and in a week or two, you're back on track. Good to see you're still pushin' hard in here!

Let's hope 2 weeks does it. 12 weeks even bettah!! I miss my old freakish self ! haha

[BrandyTKO]

Excellent outlook A-M. Life messes things up sometimes and if you really want to reach your goals you have to keep focused despite all the missiles flying at you. Keep goin' girl! Think of it as a test of your fortitude and determination to get what you want, sort of like a game with challenges. NOTHING can stop you!

[push_it]

Seems we both have some big challenges and emotions. I like your thoughts though. Believe and trust in yourself and you wont go wrong. Hang tough buddy

[annemarie_DJ]

Aaah Thursday night at home. I just love coming home after work and enjoying my evening with hubby, doggy and this lovely place. Life is good. Trying to leave the office at work where it should be. Don't want to bring it home. (Getting A for effort so far!)

Early morning workout today. Everything felt heavy so I added a fourth lower weight set here and there just to be sure I had the proper form and getting full movement.

Back
V-Bar Pull down: 42.5 x 10; 45 x 6; 42.5 x 5; 35 x 8
ss/ V-Bar row: 35 x 10; 27.5 x 7; 35 x 7; 27.5 x 7
Wide seated cable row: 30x 11; 32.5 x 12; 35 x 10
ss/ Abs Kneeling rope pull downs: 35 x 12; 42.5 x 15; 50 x 15 60 x 10 (Look out Deltpex !! )
Reverse Pec Dec: 85 x 7; 85 x 7; 85 x 7; 70 x 10

Delts
Arnold press: 22.5 x 8; 25 x 5; 22.5 x6
ss/ DB side lat raises: 20 x 10; 17.5 x 8 (partial range); 15 x 10 full range
Side leaning lat raises on bench: 10 lbs x 9 x 3 sets; front raises 10 x 5

Glutes
Bridges on ball: 40 lbs x 15 x 3 sets

Core
Hyperextensions: 3 sets x 20
Decline crunches: 2 sets x 12

Post wo cardio
12 mins on elliptical ... had to leave because I need to move my car before 7 am !

Excellent outlook A-M. Life messes things up sometimes and if you really want to reach your goals you have to keep focused despite all the missiles flying at you. Keep goin' girl! Think of it as a test of your fortitude and determination to get what you want, sort of like a game with challenges. NOTHING can stop you!

Fortitude and determination FTW !!! Ya baby!! Thanks for the supportive words!!

Seems we both have some big challenges and emotions. I like your thoughts though. Believe and trust in yourself and you wont go wrong. Hang tough buddy

You betchya! Thanks Jess. So glad you are back in action. This is going to be a fun prep season.

[Buffycat3]

Humm? Even with your emotional battles and stuff...I can't help but feel all excited and energenic for your training and mind-set of your comp.
And now to read that you are home with hubby and doggie (with work behind you) Makes me all warm inside
Enjoy what really matters to you!

.

[bbqwizard]

Only the strong survive eh Anne Marie?!

You can vent hear all you want, we'll listen. And if others complain, well...... just PM me instead

[sammykapp]

Sorry to hear that there are some changes in the works. Keep plugging away with your positive attitude though and you'll be set to handle whatever comes your way.

And you do have a beautiful place to come home to! That always helps.

[deltpecx]

Wide seated cable row: 30x 11; 32.5 x 12; 35 x 10
ss/ Abs Kneeling rope pull downs: 35 x 12; 42.5 x 15; 50 x 15 60 x 10 (Look out Deltpex !! )

Two great WOs even with the emotional stuff going on in your life.
Nice focusiing going on in here!

I am watching! I saw how you treid to hide that ab work...
That's some nice weight for kneeling pulldowns!

Saturday is abs day for me!!

[vanillabn]

Sorry to hear about the challenges... but I'm sure you will figure out a way to work through everything. Sounds like you have a great mindset and you are very determined, so I know it will be ok!!

Hope you have a great day tomorrow.

[Vytis]

Sorry to hear that there are some changes in the works. Keep plugging away with your positive attitude though and you'll be set to handle whatever comes your way.

And you do have a beautiful place to come home to! That always helps.

Hang in there A.M. You are a champion!

[bbqwizard]

I took your advice today and did another foam rolling seesion on my leg's:EEK: I could barely touch them with the foam I am buying one for the house this afternnon and will continue working on it daily. I have also decided to take next week off from wt.'s. Thanks Anne Marie! I hope you have a great day!

[annemarie_DJ]

So we are finally hit with a big winter snow storm. On the day that I had decided to drive out to the burbs to work-out! Figures!! Oh well it wasn't that bad. Just slowww going. I went to meet my friend Vanda to pick up some of her workout logs. I like them because they have 2 pages per day - one side is the workout and the other side is the diet. As you would have guessed, I write everything down during contest prep and add lots of notes about what foods work best for me, etc... And yes, I do refer back to them when competition approaches.

Bi/Tri's
DB Hammer curls: (warm-up w/BB curls x 20lbs x 20 + french curls x 12); 25 lbs db x 8; 25 x 8; 25 x 8; 20 x 8
ss/ DB skullies + CGBP: 20 lbs x 6 + 7; x 3 sets

Single arm Cable curls: 22.5 x 6 x 3 sets
ss/ Tri rope pull down: 32.5 x 10; 35 x 10; 37.5 x 7

Chest
Incline bench DB flies: 22.5 x 7 x 3 sets
ss/ Cable x-overs (set med-low): 35 x 10; 30 x 9; 30 x 9

Glutes and abs
Butt Blaster: 90 lbs x 10 x 3 sets
LF Ab cruncher: 65 lbs x 15 x 3 sets

Post w-o cardio
12 mins on Treadmill
13 mins on Bike
25 min TOTAL

Humm? Even with your emotional battles and stuff...I can't help but feel all excited and energenic for your training and mind-set of your comp.
And now to read that you are home with hubby and doggie (with work behind you) Makes me all warm inside. Enjoy what really matters to you!

.

Yes indeed. Very important to stop and appreciate what we have. I could sit around and complain but that wouldn't get me anywhere! I'm so grateful for my good health, my family and all the things I've accomplished in life.

Only the strong survive eh Anne Marie?!

You can vent hear all you want, we'll listen. And if others complain, well...... just PM me instead

haha! Thank you! This forum is a great place to vent. And it's a great place to get inspired by others and learn to deal with life's little challenges. BTW, you just said "eh?" ... I thought I was the Canadian around here!! LOL

Sorry to hear that there are some changes in the works. Keep plugging away with your positive attitude though and you'll be set to handle whatever comes your way.

And you do have a beautiful place to come home to! That always helps.

It certainly does help. We've worked hard for this. Glad to be able to enjoy for a while. ..until the next project comes along ! As for the job... my girlfriend advised me to "kill 'em with kindness". I think imma follow that plan. If she has taught me anything, it's that a positive attitude can conquer all. (She is surviving breast cancer - you'd never even guess she's been ill at all.)

Two great WOs even with the emotional stuff going on in your life.
Nice focusiing going on in here!

I am watching! I saw how you treid to hide that ab work...
That's some nice weight for kneeling pulldowns!

Saturday is abs day for me!!

hahah! I'm going to go check your thread to see how you killed the abz today.

Sorry to hear about the challenges... but I'm sure you will figure out a way to work through everything. Sounds like you have a great mindset and you are very determined, so I know it will be ok!!

Hope you have a great day tomorrow.

Thank you! My other colleague was quite upset about the changes too. But after we talked and I told her I was taking this as an opportunity and just keep a positive mindset, she told me she felt much better about it. Nice. I just can't function with negativity in my head.

Hang in there A.M. You are a champion!

Thank you for the encouragement, Rob. Sometimes others see the champion in me, more than I see it. That's probably similar for many of us. ..and now I have a certain Queen song stuck in my head ! haha

I took your advice today and did another foam rolling seesion on my leg's:EEK: I could barely touch them with the foam I am buying one for the house this afternnon and will continue working on it daily. I have also decided to take next week off from wt.'s. Thanks Anne Marie! I hope you have a great day!

Glad to help. I hope it works for you. That foam is killer but your legs will feel better AFTER. Sometimes if I stretch too much, it seems to make the knee problem worse. So you need to find a balance of losening up the IT band and resting. Good luck!

[FrmrHoss]

Yup I agree on the foam roller... can work wonders, especially on those IT bands.

[bbqwizard]

Have you found that what has "worked" in the past for preps (e.g. diet) doesn't alway's work again? Case in point. I use to eat oats in the morning, but now I only eat carbs like that during a re-feed.

[Tanner33]

I agree to with the foam roller. I have one at home and I use it a couple of times a week all over my legs, front, side (IT band) and hammies. I also roll by entire back on it. Ahhhh that feels sooooooooo good. I also use it before my shoulder and back workouts to warm up those soft tissues. WHO NEEDS A MASSAGE THERAPIST when you have a foam roller at home!!! Definitely worth the purchase.

ROLLIN' ROLLIN' ROLLIN'.....KEEP MOVIN' MOVIN' MOVIN'

[JENerator]

That butt blaster machine is a killer. You're doing a few sets with each workout? Nice!

It's interesting to look back & read through old notes on workouts & diet. There seems to always be some things I've forgotten about, sometimes progress or ideas on foods or workouts...I'm sure your notes are great reading.

Hope you're having a fun, relaxing weekend!

[annemarie_DJ]

Happy Sunday! It's a beauty but cold day out there today. Walk to and from the gym - about 15 mins each way. All good. I had to improvise on a few things as this gym doesn't have a hack squat nor a standing single ham curl apparatus.

Legs
Adductor ss/ Adbductor: 70 lbs x 15 x 3 sets
DB walking lunges: 22.5 x 20 x 3 sets
Smith squats with feet way ahead (trying to immitate hack): 70 x 10; 70 x 10; 80 x 10; 90 x 7
ss/ SLDLs: 95 x 10; 115 x 7; 105 x 10
Seated single ham curls: 40 x 12; 60 x 10; 75 x 6 75 x 7
Standing calves: 75 x 15; 95 x 15; 95 x 15
ss/ Leg press: 180 x 10 x 4 sets
Squats holding a 35lbs plate x 10 x 3 sets
ss/ seated calves raises: 50 x 15 x 3 sets

Post wo cardio
20 mins on treadmill - playing with the incline to increase heart rate and pound the glutes a little harder!!
5 mins cool down

Today's weight: 121 (down half pound)
Waist: 26" (down half inch)

Was hoping for better results but I had a cheat on Tuesday and haven't been 100%. But I'm headed in the right direction! This coming week will be difficult as I am travelling from Thursday to next Tuesday. Will do my best to keep it together.

Yup I agree on the foam roller... can work wonders, especially on those IT bands.

True dat. I myself secretly hate the roller as I find it painful. I don't always practice what I preach But it has worked when I needed it.

Have you found that what has "worked" in the past for preps (e.g. diet) doesn't alway's work again? Case in point. I use to eat oats in the morning, but now I only eat carbs like that during a re-feed.

I have been sticking to relatively similar diet. I think this time around I may find it harder to lose fat. Maybe not. Last prep I had quite abit more carbs and was sure it wouldn't work. But it did. Now I only eat carbs in morning or post-workout (which is usually in the morning). I can easily live with that as I am not interested in potatoes and such. Much prefer toast and oatmeal.

Phil, question for you... I saw Marc Lobliner making carb-free pancakes with egg whites and psyllium husks in a blender. Do you think I could replace psyllium with bran? I wonder what the consistency would be like.
http://www.youtube.com/watch?v=nkrNyBrAvZA

I agree to with the foam roller. I have one at home and I use it a couple of times a week all over my legs, front, side (IT band) and hammies. I also roll by entire back on it. Ahhhh that feels sooooooooo good. I also use it before my shoulder and back workouts to warm up those soft tissues. WHO NEEDS A MASSAGE THERAPIST when you have a foam roller at home!!! Definitely worth the purchase.

ROLLIN' ROLLIN' ROLLIN'.....KEEP MOVIN' MOVIN' MOVIN'

Agreed ! But you are brave to use it so much. It's all just ouchy to me !

That butt blaster machine is a killer. You're doing a few sets with each workout? Nice!
It's interesting to look back & read through old notes on workouts & diet. There seems to always be some things I've forgotten about, sometimes progress or ideas on foods or workouts...I'm sure your notes are great reading.

Hope you're having a fun, relaxing weekend!

Thanks Jen. Watching football ! Love it when it snows - so fun to watch ! Ya the butt blaster is great to localise that trouble spot ! I'm trying to do as much glute work as I can. Gotta get that in proper shape!

That's it for Week 3 ! On to week 4 now....

[bbqwizard]

Yes you sure can I did that before I started using psyllium. I have also used oat bran. Although the consistency will be much like pancakes, don't be suprised if the taste resembles more like French toast- yummy!

[annemarie_DJ]

I am going to San Francisco for meetings Thursday to Saturday (yes - meeting all day Saturday too). I imagine there may be a gym around but my only chance to workout may be Friday morning. Fingers crossed on that one. So I attempted to do a double-workout this morning. I almost got it all in, but I only had 1.5 hours. Gym opens at 5:30 and I have to move my car by 7 am.

Warm-up
5 mins on treadmill - fast !

Back
HS Pulldown: 40 x 15; 50 x 10; 55 x 6; 50 x 6
ss/ HS Wide Row: 30 x 12; 40 x 8; 45 x 6; 40 x 5
Lat pull down on ball / per side: 32.5 x 10; 35 x 8; 35 x 8
ss/ Rear delts cable x-over / per side: 17.5 x 8 (bent over); 12.5 x 5 (higher setting); 10 x 5; 15 x 5
Straight Arm pull down: 40 x 9; 40 x 8; 40 x 6
ss/ Rear delt db prone on incline bench: 20 x 9; 20 x 9; 20 x 9
Clean and Press: 45 bb x 8 x 3 sets - These are tough particularly on the overhead press! Way to heat-up the back!

Delts
Standing side DB raises: 17.5 x 10; 17.5 x 10; 15 x 10
ss/ Side DB raises leaning on bench: 10 x 6; 10 x 6; 10 x 6

Chest
Incline DB press: 25 x 9; 25 x 8; 25 x 6
Pec Dec: 60 x 10; 60 x 10; 60 x 8

Went home and looped the doggy at my waist and off we ran to the park and back. About 15 minutes. He gets carried away in the snow and pulls me running about 100 miles an hour! haha

Did I mention it was about -25 C at that time this morning??

Yes you sure can I did that before I started using psyllium. I have also used oat bran. Although the consistency will be much like pancakes, don't be suprised if the taste resembles more like French toast- yummy!

Thanks Phil. I tried it and it was delicious!!! Yummers! Much better than plain egg whites, which I actually like. I hand blended half-cup egg whites + one real egg white until fluffly and added a tbsp of bran (small flakes). Added vanilla, cinnamon and half a pack of sweetner. Very fluffy and tasty. This will make contest prep that much more pleasant.

[sammykapp]

A little vanilla, cinnamon, and psyllium husk are some of the greatest discoveries I made this year for egg white pancakes. I can't believe it took me this long to find out how awesome it was as a real diet staple.

The positive attitude and "kill 'em with kindness" approach should go a long way toward creating the atmosphere at work that helps you be content there. The "Debbie Downers" of this world do so much work to create their misery it is surprising they don't exhaust themselves to the point they quit it!

[Vytis]

A little vanilla, cinnamon, and psyllium husk are some of the greatest discoveries I made this year for egg white pancakes. I can't believe it took me this long to find out how awesome it was as a real diet staple.

The positive attitude and "kill 'em with kindness" approach should go a long way toward creating the atmosphere at work that helps you be content there. The "Debbie Downers" of this world do so much work to create their misery it is surprising they don't exhaust themselves to the point they quit it!

I'm with you with the egg pancakes Sammy. I make them 2 sometimes even 3 times a day.

Did you see the Debbie Downer skit with Lindsay Lohan? That's one of the best SNL skits of all time.

Oh yeah...good work as always A.M.

[push_it]

Brrr so cold. Its been absolutely freezing here too. I would never run it these temps lol Godd for you and your dedication. I bet you had to go 100mph to stay warm lol

[deltpecx]

Went home and looped the doggy at my waist and off we ran to the park and back. About 15 minutes. He gets carried away in the snow and pulls me running about 100 miles an hour! haha

GOT SLED!?

Did I mention it was about -25 C at that time this morning??

So in real temperature that would be -13F!!

OK, I'm not moving to Ontario anytime soon either!