Back to the drawing board!

First off, I've been VERY bad about keeping this blog up to date.  In fact, I haven't updated it since beginning my prep for the Muscle Beach Classic.  My intention had been to update at least weekly, but life got crazy (what else is new) and I sort of fell off board with it.  Oops.

With that said, after competing almost 2 weeks ago, I've been in recovery mode.  Hitting the weights again has left my body tired and sore this past week, but I have to admit that it feels really good.  I'm steadily gaining back my strength in order to start lifting heavy again and work towards my next competition....which may be as far out as one year from now.  I need it. 

So....what's next!?  Well, with the move across country, change of career path, emotional ups and downs of pretty much starting life over with a clean slate these last 8 months, along with dieting, my body is begging for a more stable, increased calorie diet.  Plus, I know that I need this in order to grow muscle and improve my physique for the next show.  My next challenge is to take the stage in Culver City, Los Angeles with the NPC organization....sometime in Spring/Summer 2013!  After all, "13" IS my lucky number ;o)

Reflecting back on how I did in the Muscle Beach Classic, I am thrilled with how far I've come since my first competition ever in May 2011 at the OCB Beyond Nutrition Natural in NJ.  I was far more strict with my diet and training during the last 12 weeks out from show, and my "off-season" training was pretty intense - rarely missing a scheduled training day.  I learned that patience, dedication, and hard work really do pay off and are such important qualities to have, not just in physique competitions, but life in general.

I have to say that as much as I LOVE the excitement and adrenaline rush of competition day, I am very much looking forward to taking some time to really work on my more difficult areas to gain muscle (delts & back!) and further improving my "easier" to build areas (hammies & glutes!) and just improving in general, and of course, ENJOYING the journey of getting to the next stage of my figure career!

I've decided I've now come far enough along in my journey as an amateur figure athlete to show a before and after comparison of the very first picture taken since deciding to compete (2010) and a picture from competition day at Muscle Beach just 2 weeks ago! 

That's it for now.  Who knows when the next update will be!  See you in the gym ;o)

~B

12 Weeks out from The Muscle Beach International Classic

Haven't blogged in a while, so here's a short little update...

This week I took a new series of quarter turn poses to send to Joe, and was happy to receive the news that I am making good progress and no changes need to be made to my diet or cardio routine so far :)

I've reached some new PR's this past week. This will probably be my last 5-3-1 routine until after competition season, as my focus will start to switch from strength building, to leaning out. However, I still plan to push myself with the weights all the way up to stage time! After all, my favorite part about weight lifting is the personal challenge it presents, and the sense of accomplishment after reaching a new personal record.

This week's new PR's:

Squat: 175lbs x 3

Deadlift: 160lbs x 7

Of course, my legs always seem to put on muscle much more easily than my upper body. Ever since I began weight training about 8 years ago, this has been an issue for me. Since figure competition has SO much to do with balance and proportion between upper and lower body, I've been doing anything it takes to further develop my delts and back. I must say that I am very pleased with where I am now as compared to where I was a year ago. Looking at before and after photos helps me come to terms with reality how MUCH my body has changed, and that just because I am not 100% happy with there I am at right now, I can't be too hard on myself as this is not something that happens overnight. It takes time, dedication, and patience. PATIENCE being the keyword.....and I am not a patient person! I am getting better though :o)

I've gotten much better at dealing with cravings for sweets. I'm constantly experimenting with ways to make healthy, yet somewhat flavorful meals that fit into my macro plan. I have to admit, it's kind of fun! I am aware though that from here on out, the diet is only going to get more strict, and I can't say that I am looking forward to it...at all....but....it's all part of the challenge of being a figure competitor and nobody is making me do this but myself!

12 weeks out quarter turns below....my posing needs some serious work, but you get the idea

14.5 Weeks Out!

So, I am 14.5 weeks out from my first of two competitions coming up, the Muscle Beach International Classic in Venice. This one is one month earlier than the competition I had originally planned on entering, so it's time to kick training up a notch and committ 100% to my diet plan in order to make this happen. I am a little apprehensive about doing two shows within a month, but as it stands now, I am going to go for it!

Today was an off day from the weights, but I still made it to the gym for some HIIT on the bike.

Cardio is definitley NOT my favorite, but it's got to be done in order to start leaning out.

Abs shot taken today ---->

(Lots of leaning out to do...this is the BEFORE pic!)

No diet or training changes to my plan as of yet....we'll see how the rest of the week goes!

Chest and Tris - 2/5/12

Yesterday I had a pretty amazing workout. I dumbbell benched the 35's for the first time EVER. Major PR breaker! However, I couldn't quite reach my goal of 3 sets of 5. Looking back on it, I think I could have rested a bit more between sets. A spotter would have also helped for motivation. I'm not going to beat myself up about it this time, but next time - It's On! :)

In addition, I completed another wave of 5/3/1, and benched 85lbs for 3 reps without too much of a struggle. I probably could have done 5, but again, without a spotter, that fear of dropping 85lbs on my face or cracking a rib kind of prevented that from happening :-/.

This is how my day went:

Bench
warmup x 2
70 x 5
80 x 3
85 x 3

Flat dumbbell press
warmup
35's x 5, 3, 2

Slight incline dumbbell press
warmup
25's x 10, 10

Close dumbbell press
warmup x 2
22.5's x 10, 10

Reverse tricep pressdown
warmup
50 x 12, 12

1-arm rope press
20 x 12, 12

Supplements:
Multi-V
Fish Oil
Whey protein
Creatine (pre-workout)
BCAAs (pre & post workout)

Somehow, I managed to gain a couple lbs over the weekend (really though, it's no mystery how...damn you chocolate & chips n salsa!), so really hitting my macros accurately was a big goal for the day....carrying through the week and from now on til show time!

22 Weeks!

So, I've finally decided that I'm going to compete in the INBA California Natural Bodybuilding Championships on June 30th. It's going to be a crazy 22 weeks!

I'm planning on a night workout today after work, but yesterday's progress is below....






22 weeks out 1/30/12




Quads

Squat (3 rep week of 5/3/1)
warmup
125 x 3
140 x 3
155 x 7

Leg Press
warmup
150 x 10, 10, 10

Leg Extension
85 x 10, 10, 10

Dumbbell Walking Lunge
25's x 10, 10, 10 each leg

Smith Machine Front Squat
added 30lbs x 15, 15

Fifteen minutes on eliptical at level 10 & fifteen minutes on treadmill, fast walk at level 15 incline

Macros:
Protein - 140g
Carbs - 120g
Fat - 35g

Diet was good throughout the day, with the exception of a late night cheat (burrito) :-/
I had after a concert.

Supplements:
Multi-V
Fish Oil
Whey protein shake (pre and post workout)
BCAAs
Creatine (pre workout)
Glutamine (post workout)

I'm getting better at the water thing....drank about 2 liters! I've realized the key is to always have a water bottle at my side, or else I'll forget.

Chest and tris tonight! :o)

Back/Hams: Routine C - 1/26/12

This is my first post for the 2012 training/competition season! ...and I still have yet to decide on a show...most likely sometime in June (hmm, commitment issues?).
Regardless, I've made a vow to myself that I will update this blog on a more daily basis, and not only will I track my progress in the gym, but my diet, and any other training related stuff.

So far, so good. I've started the year out strong with a productive January. I successfully completed a round of Jim Wendler's 5/3/1 strength training routine, which has abled me to reach new PR's on a weekly basis. I LOVE seeing results in the gym, and it is what keeps me motivated!

Today was back and hams - my favorite! :


Deadlift (5 rep week of 5/3/1 routine)
warm-up
5 x 115
5 x 130
8 x 145

Barbell Bent-over Row
warm-up
55 x 8, 8
60 x 8

Barbell Stiff-leg Deadlift
75 x 12, 12, 12

(I was shockingly able to walk in at peak gym time and find a barbell and a squat rack waiting for me. Yay!)

Pull-ups on TRX
4 sets of 25

Rope Pulldown
warm-up
30 x 6, 6

Straight-arm Pulldown
20 x 10, 10, 10

Dumbbell Leg Curl
20 x 10, 10, 10

Cardio consisted of 30 min uphill fast walk on treadmill at level 15, followed by a quick stretching session.

Macros:
Protein: 140g
Carbs: 120g
Fat: 35g

After today, my body is screaming out "sleep,"... so away I go...Zzzzz

Quads: Routine B - 12/26/11

Week 1 of a new routine! Starting out feeling strong :)

Squat (5 rep)
w/u
115 x 5
125 x 5
140 x 7

Hack Squat (on Smith Machine)
w/u
95 x 10, 10

Sissy Squat
0 x 15, 15, 15

Dumbbell Step Lunge
25's x 10, 10, 10

Leg Press
110 x 20, 20

Cardio: eliptical 30 min

Supplements:
Multi-V
Fish Oil
Isolated Whey
BCAAs