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

Back/Hams: Routine A - 12/21/11

Getting stronger by the day!

Deadlift (5/3/1 week)
115 x 5
130 x 3
145 x 5

Lat Pulldown Wide-Grip
w/u x 2
60 x 6, 6, 8

Dumbbell Bench Row
20's x 10, 10, 10

Seated Close-Grip Row
60 x 10, 10, 10

Seated Leg Curl
w/u
70 x 10, 10, 10

Dumbbell Leg Curl
17.5 x 12, 12, 12

Cardio:
20 min on treadmill, powerwalk @ level 10 incline

Supplements:
Multi-V
Fish Oil
BCAAs

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