Hi everyone!!
I decided to start logging my workout journey!
A lil background on me....I'm a 35 year old mom of 4 (7 if you count my stepsons). Kids range from 18 to 6mos. I was a soccer player from the age of 5 until I started college and continued to play rec. In high school I weighed about 175 at 5'4" and held it well, but def was overweight. I struggled for many years with EDs.
In 2007 I was diagnosed with Ankylosing spondylitis and began my fitness journey. I started with taekwondo while still playing soccer once a week, and added on marathon running. I ran for a few years but never got the body I wanted. I started lifting back in 2013 and did a bikini comp with a very short prep in October 2013. I def leaned out but was not really competitve. The good news was that I started to get the body I wanted!
Back in 2014 life got hectic and I took off the gym until February of 2015, at between 2 and 3 months pg. I did cardio and started some light lifting. 10 days after the baby was born I was back in the gym and worked towards heavier lifting. I dared myself to do a figure competition as I have more of a muscular type body structure.
So, here I am, exactly 6weeks out from my show. Today was my rest day but I follow a 3day on/1 off/repeat schedule. Yes I still have complete rest days. I do 30 mins incline walk on PP days, and 20 mins stairstepper on L days. Will add more when needed.
Here I am right now. The left pics are from today and the right are from 2 weeks ago. I feel like my legs are starting to come in and everything is getting tighter
https://imgur.com/a/VF7K6
I welcome comments, questions, critiques!!!!!
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Thread: KIT wants to kill it!!!
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02-18-2017, 12:45 PM #1
- Join Date: Jul 2013
- Location: Youngstown, Ohio, United States
- Age: 42
- Posts: 5,429
- Rep Power: 37507
KIT wants to kill it!!!
Last edited by kitpapa; 02-18-2017 at 12:58 PM.
Owner of So-B-Fit
CPT
IG: stephaniesobien
NPC WPD and WNPF, Metal Militia powerlifter
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02-18-2017, 12:48 PM #2
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02-18-2017, 12:53 PM #3
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02-18-2017, 01:03 PM #4
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02-18-2017, 01:03 PM #5
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02-18-2017, 01:51 PM #6
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02-19-2017, 06:25 AM #7
- Join Date: Jul 2013
- Location: Youngstown, Ohio, United States
- Age: 42
- Posts: 5,429
- Rep Power: 37507
So back at it today. A little bit tired from staying up late last night to make my first-ever batch of clothespin cookies and looking after the many dogs I have.
As some of you know I go to Planet Fitness in my hometown. I find that it has everything I need and definitely fits in my budget with everything else that goes on in my life. Today was up machine day and I will list my exercises and highest weights and Reps in my journal. I do one to two warm-up sets before I do my two working sets. I ramp up the weight each time and my second to last set is within 5 or 10 pounds of my heaviest set.
Today started with 30mins cardio. Walking 3.8mph on the tread at a 7 incline for 20mins, then incline to 0 at 4.1mph. This is typically the cardio I do on push and pull day.
Moved onto bench press machine. Heaviest was 75lbs x 6 reps.
Fly machine 90x9
Cable cross punches 30x6 each arm
Incline bench 45x7
3 sets of 12 hanging leg lifts
2 sets 15lb bicep curls
2sets 25lbs tricep dips (holding a weight behind your head and bringing it up and down)
*I don't know if the weight represented is for each handle on the first 3 exercises or total weight. I tend to think each handle but have never asked*
Finished up with my first ever tanning. Did 3 minutes as I'm pastey!!
Now onto shower, going to ride my horse and take my son to his 4h dog meeting!Owner of So-B-Fit
CPT
IG: stephaniesobien
NPC WPD and WNPF, Metal Militia powerlifter
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02-19-2017, 10:30 AM #8
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02-19-2017, 11:01 AM #9
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02-19-2017, 12:27 PM #10
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02-20-2017, 06:10 AM #11
- Join Date: Jul 2013
- Location: Youngstown, Ohio, United States
- Age: 42
- Posts: 5,429
- Rep Power: 37507
LEG DAY!!
Honestly leg day is my fav. Machine leg day is not as good as squats and such but I still love it. So here it is...again, highest weights and reps only.
Lying leg press 290lb x8
Seated leg press 215x7
Leg extension 150x8
Cable push back 37.5x8 each leg
Lying hammie curl 90x6
Had to change cardio cause stair steppers were being used so did 15mins on treadmill, 12incline and 3.8mph
Kids are off today so we are taking them to a children's museum and lunch. Tonite I take my daughter to her 4h advisors barn to clean all the horse stalls, feed, water, and train the mini horses.
Hubby is planning on grilling T bones
10 days til Disney!!!Owner of So-B-Fit
CPT
IG: stephaniesobien
NPC WPD and WNPF, Metal Militia powerlifter
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02-21-2017, 05:43 AM #12
- Join Date: Jul 2013
- Location: Youngstown, Ohio, United States
- Age: 42
- Posts: 5,429
- Rep Power: 37507
Back day after absolutely no sleep due to puppies crying and a stressful evening with the husband. I walked in exhausted and walked out the same.
Did my usual 30 minute treadmill warm up. 20 minutes being inclined and 10 being faster paced.
Here it is...
Machines...
Rear delt 90 pounds x 8
Low row 120 x 8
Lat pull 100 x 8
Hammer mys row 55 x 8
Skipped shoulders
Decline crunches two sets of 40 each
Hammer curls 15 x 10
Tricep extension 15 x 10
I then popped in the tanning booth and after that hopped my Skippy little ass home and in the shower because I have to go into the office for a couple of hours today. Ugh.
Hopefully this evening will be more relaxing.
Most of the kids will be gone and I actually just started reading the Bible for the first time and I'm finding it quite peacefulOwner of So-B-Fit
CPT
IG: stephaniesobien
NPC WPD and WNPF, Metal Militia powerlifter
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02-22-2017, 05:07 AM #13
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02-22-2017, 05:33 AM #14
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02-22-2017, 05:55 AM #15
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02-23-2017, 05:20 AM #16
- Join Date: Jul 2013
- Location: Youngstown, Ohio, United States
- Age: 42
- Posts: 5,429
- Rep Power: 37507
Stressful evening yesterday. I did sleep but my workout was very difficult this morn and I don't know if it was bc of stress or if I'm finally starting to see effects of the contest prep in my lifts.
Push free weights day! (I always use dumbells)
Started w my usual treadmill walking
Onto weights, each weight listed was the weight in each hand.
Bench 40x8
Fly 35x7
Incline bench 35x7
Incline fly 30x7
2 sets 15 leg lifts
2 15sec 6inch holds
No arms today
Made homemade ravioli last nite!!
https://imgur.com/a/wYSuBOwner of So-B-Fit
CPT
IG: stephaniesobien
NPC WPD and WNPF, Metal Militia powerlifter
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02-24-2017, 05:45 AM #17
- Join Date: Jul 2013
- Location: Youngstown, Ohio, United States
- Age: 42
- Posts: 5,429
- Rep Power: 37507
Hells to the yeah! Not a whole slot of sleep last nite. Bad mood from lasy nite carried on until this morning when I headed off tp the gym for...wait for it.....LEG DAY!!! But no machines were open when I got to the gym so I hung around until one opened up. Must have looked stalkerish lol
Leg day free weights for me, other than the stairstepper at the end, is all on the smith machine. I did something diff today where after my wide squat and deads normal lifts I went for a max. Never done a max on anything at all. Was pretty darn excited considering the cut and the weights I was able to put up....
Wide squats 140x7. 3 singles of 160, tried 170 but could not go to depth
Close squats 140x7
Calves 140x20
Deads 170x7. 2 singles of 200!!!!!!
Bulgarian split squats 90x8 each leg
20mins stair stepper, 10slow and 10moderate pace
Happy friday! I am going to the dog park and then to ride the horse this eve as long as my lower back holds out (with my condition sometimes after a good lifting session it wants to lock up)Owner of So-B-Fit
CPT
IG: stephaniesobien
NPC WPD and WNPF, Metal Militia powerlifter
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02-24-2017, 08:17 PM #18
Killin it kitkat! Hittin it haaard, I like it.
Break me off a piece of that!
Lol, I gotta think of something better~Chill Crew~ (⌐■_■)
Grateful family member checking in シ ♡
Be the reason someone smiles today
Fight the good fight every moment
Every minute, every day
Fight the good fight every moment
It's your only way -Triumph
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02-25-2017, 04:50 AM #19
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02-25-2017, 04:56 AM #20
- Join Date: Jul 2013
- Location: Youngstown, Ohio, United States
- Age: 42
- Posts: 5,429
- Rep Power: 37507
Ok so back day. Didn't really get any sleep again. Don't know whats going on that I cannot even get my normal 4 hours but whatever it is, can suck it!!!
Started off on the treadmill as normal
Back free weights (weights listed are for each hand)
Rear delt fly 35x8
One arm row 55x7
Shoulder press 30x7
Shrugs 50x13
Smith machine bent over row 120x8
No bi or tri work
Ab scissors no weights 20 reps 3 set
Feeling like I pulled something in my lower neck/upper back yesterday so I cut the workout just shy of full. Thinking it may have happened straining to get my deadlift max but could've laid wrong in bed too, who knows.
Watching my daughter's last hockey game today and then headed to pittsburgh to see the in laws.
Headed to walmart from gym to buy travel necessities for the trip! 5 daysOwner of So-B-Fit
CPT
IG: stephaniesobien
NPC WPD and WNPF, Metal Militia powerlifter
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02-25-2017, 01:55 PM #21
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02-26-2017, 05:32 AM #22
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02-27-2017, 06:37 AM #23
- Join Date: Jul 2013
- Location: Youngstown, Ohio, United States
- Age: 42
- Posts: 5,429
- Rep Power: 37507
Happy monday....NOT!
bad morning chasing after a missing teenage stepson and having a bottle of cooking wine fall on my face causing a fat lip and glass shattering everywhere, ugh.
Anyways, chest day on machines. Thinking about starting double cardio. Half hour in morn and half hour or more at nite.
So half hour on tread incline and then faster no incline.
Bench mahine 75x7
Fly machine 95x7
Cable punch 30x7 each arm
Incline bench 45x6
Ab crunches on ball 30x3
Twists 50x3
Hammer curls 17.5 x 12
Tri pull over 25x12
Phone calls for work now, barn later. Working in another barn and then making dinner before making cannoli. Long dayOwner of So-B-Fit
CPT
IG: stephaniesobien
NPC WPD and WNPF, Metal Militia powerlifter
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02-28-2017, 05:46 AM #24
- Join Date: Jul 2013
- Location: Youngstown, Ohio, United States
- Age: 42
- Posts: 5,429
- Rep Power: 37507
Well today is another day. I must say that I slept well, for me at least, again. Seems to be really making me feel so.much better.
Everything got worked out yesterday and I still have a purple lip but oh well. I decided not to start dbl cardio last nite bc I had to make the cannoli for my sons snack at preschool which took a couple hours and my back was killing me from it, not to mention mid day for some reason I felt like someone had punched me in my ribs on my right side. Its still sore...like wtf??
But it was LEG day on thr machines, and it was awesome!!
Lying leg press 300x7. YAY!!
seated leg press 215x9
Leg extension 150x8
Cable kicks 38x8
Seated hammie curl (lying machine was broken ugh) 105x7
I did so well on the first 2 exercises that O really struggled thru the rest of my normal weights lol
I finished with 20 minutes on stair stepper and am headed to the tanning booth now!!
A bit of work today, taking my kids packed clothes, etc to my parents for wheb we leave in 2 days!!!!!Owner of So-B-Fit
CPT
IG: stephaniesobien
NPC WPD and WNPF, Metal Militia powerlifter
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02-28-2017, 08:34 AM #25
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02-28-2017, 06:54 PM #26
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03-01-2017, 06:26 AM #27
- Join Date: Jul 2013
- Location: Youngstown, Ohio, United States
- Age: 42
- Posts: 5,429
- Rep Power: 37507
Well today was back machine day. I slept okay, not great. It's rainy here but semi warm for Ohio and I have a lot to do today as I am leaving for Disney tomorrow morning.
Started w my normal treadmill 30mins.
Weights
Rear delt 95 x 6
Low row 120 x 8
Lat pull 100 x 8
Hammer row 60 x 6
Shoulder press 55 x 6
Did machine bi 50x7
Machine tri press 100 x 10
Did not do abs today
Off to go shower, go to the office to turn in some business comma and visit the horse before I leave. Tonight I'm cooking scallops, shrimp, and crab as my 10 year old son has decided to not eat meat on Ash Wednesday or Fridays during Lent. I have not been a practicing Catholic since I was eight mid teen but my 2 oldest children did go to Catholic school for a few years and I give them the option to do whatever they would like to do during Lent.
Then later tonight it is dropping the kids off to my parents and/or their dads and hitting the bed early to wake up and be able to catch our flight tomorrow morning!!!!Owner of So-B-Fit
CPT
IG: stephaniesobien
NPC WPD and WNPF, Metal Militia powerlifter
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03-02-2017, 04:06 AM #28
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03-03-2017, 05:19 AM #29
- Join Date: Jul 2013
- Location: Youngstown, Ohio, United States
- Age: 42
- Posts: 5,429
- Rep Power: 37507
Hotel work out #1
So my hotel only has a cable machine and is calibrated weird compared to my current PF machines. But I'm making due
Did bench, incline bench, fly, punches, and single arm fly
Leg raises for abs
And 10 minutes on the tread, a mix of running and walking.
I figured with all the walking I'm doing I'm gonna cut the cardio down a bit in the gym.
Off to hollywood studios after my shower!Owner of So-B-Fit
CPT
IG: stephaniesobien
NPC WPD and WNPF, Metal Militia powerlifter
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03-03-2017, 09:04 AM #30
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