IG's competition journal - November 2006

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Update...

Wednesday-

I did cardio in the evening. Couldn't do it in the morning because I had just gotten off night shift. 55 minutes. Aslso did some butt and ham work. And calves- 50 reps set. 30 @ 60 lbs, 20 @ 45 lbs.

Cardio Thursday am x 55 minutes.

Legs Thursday afternoon

Lying ham curls
45 x 20
45 x 20

Seated hams
60 x 20
55 x 20

leg ext
40 x 25
45 x 25

Leg press
210 x 20
210 x 20

Wide smith squats
50 x 20
50 x 20


Cardio this am x 55 minutes
 
Here's a pic taken 2 nights ago

I know, you'd never say I was going to compete in 15 weeks. Those pics do nothing for me. I actually do look a lot better in person!! Anyway, you'll all see in the end ;)

Yesterdays training

Standing alternate DB curls
20 x 10
25 x 6
20 x 8

Since my shoulder injury I have had major trouble with these. I can;t lift anymore than a 20 on my own. I had someone spot me with the 25s and give me a tiny push to get started. Some peeps probably frown upon that technique, but I like it.

Reverse BB curls
40 x 8
40 x 8

Preacher curl
40 x 8 (just one set to failure) I suck..LOL..

Upper pulley curls (I throw these in now and again cause it looks good LOL)
50 x 8
50 x 6

Tricep pushdowns (these are done on a double pulley system so it's actually only half that weight :o)
80 x 22
90 x 12
80 x 12

DB Kickbacks
15 x 10
15 x 10
15 x 8

DB overhead ext
20 x 10
25 x 12

I tried these out tonight and they felt really good. I used to have trouble with these cause of my shoulder. No worries, I'll be super careful!!! I just need someone there to take the weight from me when I'm done
 
Thanks G4E :)

Time for an update.....I was working, then out of town fo ra night, so I've been really busy

I did cardio once over the weekend- 55 min when I got off work Sunday evening, then....

Monday a.m. 55 min cardio

Monday after work was chest and shoulders...

Incline DB bench
40 x 8
40 x 8
40 x 4

Pec Dec (crossovers unavailable)
75 x 10
75 x 9
60 x 10

DB Flyes
20 x 10
20 x 10
20 x 10

DB Shoulder press
30 x 9
25 x 8
20 x 10

Upright Rows
55 x 6
50 x 7
50 x 6

Front raises/one arm lateral raises
10 x 10
10 x 10

I did a set of front raises, then alternated with lat raises. I was really excited because I have not been able to do lat raises all along cause of my shoulder

A little lighter training than normal cause I was up at 5:15 and worked 12 hours, so I was getting a little tired :)

Tuesday- 55 min cardio- 40 on elliptical, 15 on treadmill (steep incline)

Trained back in the evening in a different gym- I love it there!

Rack Deads (lifted a little lighter- the rack was a tiny bit lower than what I am used to so I didn;t wanna push it)

225 x 5
225 x 3
205 x 6
205 x 4

Bent BB rows
85 x 8
85 x 8
95 x 8

Wide lat pulldowns
105 x 8
105 x 8
105 x 8

Narrow grip pulldowns
105 x 8
105 x 7
105 x 8

Rear lats
75 x 10
75 x 10
90 x 7

This morning- 55 in on the ARC trainer- god I love this machine!! Also did some weighted ab work

I am noticing a big difference in the past 2 days- leaner all over, more defined. Friends of mine in the city commented on how much bigger I look this year in the back and shoulders- YAY!!!!!!!!!!!

Diet is right on- not the slightest bit hungry!
 
I'll post my diet later- I'm at work right now :)

55 min carido this a.m. Will train legs after I get off work tonight- yay!
 
Here's my diet. Andy doesn't mind me posting it because his diets are all individualized.

diet Sunday-Thursday

Meal One:
8 egg whites (250ml of Simply egg whites) plus one whole Omega-3 eggs. Cooked as omelet with green peppers and Spinach in the middle.
1/2 oz of Cheddar cheese added to eggs.
Two fish oil caps.

Meal Two:
Approx 40gms of protein powder.
One tbsp of Udos or flax, or safflower oil.

Meal Three:
Tuna Salad.
One can of tuna.
Serving of baby spinach with low carb dressing and tbsp of walnut crumbs.
1/2 oz of Cheddar cheese added to salad.
Two fish oil caps.

Meal Four:
Two grilled chicken breasts.
Serving of Broccoli.
One tbsp of Udos or flax, or safflower oil.
Two fish oil caps.


Meal Five:
Two scoops of Matrix protein.
One tbsp of natural peanut butter.
Two fish oil caps.

Friday diet

Meal One:
1/2 “Denver Omelet” Dr. John Berardi Gourmet Nutrition recipe*
Two fish oil caps.

Meal Two:
Approx 40gms of protein powder.
One tbsp of Udos or flax, or safflower oil.

Meal Three:
One piece of cod or salmon.
Large serving of Broccoli.
Two fish oil caps.

Meal Four:
Pre-workout meal
One grilled chicken breast.
Two pieces of fruit, banana and apple.
Two fish oil caps.

Meal Five:
Start the R-ALA with this meal.
Post-workout shake, 1 ½ scoops of protein mixed with ¼ cup of dextrose.

Meal Six:
From post-workout till you go to sleep Friday evening you can have the following approx amount of foods.
Two chicken breasts. (additional clean protein can also be eaten)
One large potato.
1/2 cup of oatmeal.
Piece of fruit.

Saturday diet

Meal One:
250ml of Garden vegetable eggs.
One bowl of Shreddies, corn flakes or another cereal.
One piece of fruit.


Meal Two:
Approx 40gms of protein powder.
1/2 whole wheat bagel with low cal jam.


Meal Three:
200-250gms of lean cut steak.
One large backed potato or yam.


Meal Four:
Two chicken breasts.
2/3 cup (cooked) brown rice.
Veggies.


Meal Five:
Bowl of oatmeal or cream of wheat, with scoop of protein powder
 
Tonights leg training

DB SLDL's

40 x 10
40 x 10
50 x 6

Lying ham curls
45 x 20
45 x 20

Seated Ham Curls
55 x 20
55 x 20

Leg Ext
45 x 25
50 x 25

Leg Press (narrow)
230 x 20
230 x 20

DB squats (wide)
50 x 20
50 x 20

Narrow DB squats
50 x 10

Reverse hypers on ball- 2 sets of 10

Hyperextensions- focusing on hams and glutes- 2 sets

Long freaking day, Up at 5:15- morning cardio, 12 hour shift, then train. I love my days off :)
 
goes4ever said:
wow........really low carbs huh?
how many carbs per day is that ........estimate
Click to expand...

Well, Sun-Thurs is basically none. Friday about 100 and 200 on Sat- close to that anyhow. i expect this will be my last week on this diet before he changes it.
 
How is your energy after 4 days without any carbs? You said you are doing 55 min cardio now. I'm not questioning your prep guy, but most prep guys on other boards will say that they let the diet do the fat loss and will only increase cardio the last few weeks. The principal is if you start cardio low you can gradually increase, but if you start off at 55 min where can you go 1 1/2 -2 hours?
 
kclifter said:
How is your energy after 4 days without any carbs? You said you are doing 55 min cardio now. I'm not questioning your prep guy, but most prep guys on other boards will say that they let the diet do the fat loss and will only increase cardio the last few weeks. The principal is if you start cardio low you can gradually increase, but if you start off at 55 min where can you go 1 1/2 -2 hours?
Click to expand...

I know what you are saying, but, trust me, my prep guy knows what he is doing. My energy is through the roof on this diet. I do very well that way on a low carb diet. There's nothing typical about me..lol..And, as with a lot of competitors, I will get to the point where cardio will be twice daily. I was doing 60 min a.m. and 45 min p.m. for my last show.

Cardio this a.m. x 55 minutes :)

It's arm day today. I work until 8 p.m., then I'll train.
 
Friday morning, 55 min cardio

I couldn't train Fri evening, so had to do it Saturday

Standing DB curls
20 x 12
25 x 7
20 x 8

Reverse BB curls
40 x 6
40 x 6
40 x 5

Cable BB curls
80 x 10
90 x 6

Preacher curl
30 x 10

Pushdowns
45 x 12
50 x 12
55 x 4/50 x 3/45 x 2

Kickbacks
15 x 10
10 x 10
10 x 10

1 Set of BW bench dips- won;t be doing those with any weight anytime soon- afraid for my shoulder

DB shrugs
40's x 10
50 x 10
60 x 8

Before I did arms, I worked abs

swiss ball crunches and decline crunches- 3 sets of 12 reps, holding a 25 lb plate

3 sets of v-crunches (non weighted)


Sunday

Posing practice in the afternoon. My buddy puts me through the mandatories over and over- he shows no mercy!! (which is great!)

50 in cardio in the evening

My diet changes tomorrow- it'll be a low mod/moderate carb intake. Weight training day is low fat/mod carbs and a non weight day is mod carb/low fat. He also has some ideas to switch up my training a little. I'll let ya know what that is when I do :)
 
Oh, I don't know my weight right now, but there is a significant change in my look- much leaner and tighter!! :) My buddy could see more definition through my abdomen and shoulders especially.
 
I had a posing practice with Steve on Sunday and this is a pic from that.....

Sunday night I did 50 min cardio on elliptical.

Cardio and abs this a.m. 3 sets on ball and 3 sets declines with a 25 lb plate. 3sets of bodyweight v crunches.

60 min cardio on elliptical

Will train chest and shoulders in afternoon= have to work tonight and tomorrow night

My diet changes today.

And I am down to 169- yay!
 
Making nice progress IG, you're leaner and your arms and shoulders are more defined.
 
Thank you kc!! The difference is really noticeable in my upper body. I am maybe the only one that can see any lower body difference yet..lol..

Thanks g4E! lol....I started at 175 and now I am 169. It's amazing what only 6 lbs can look like. I hope to be 140 on stage.
 
Update.....I've been working nights so I didn't have time to do this

Mon a.m. 60 min cardio

Monday training- chest and shoulders

4 push ups- Yay!! LOL it's a big deal :D

DB incline bench
40 x 12
40 x 10
40 x 6

Crossovers (changed my technique a littel and it's harder)
50 x 10
40 x 10
40 x 8

DB Flyes
20 x 10
20 x 10
20 x 10

DB Shoulder press
25 x 10
25 x 8
25 x 6

Upright Rows
50 x 8
50 x 7
50 x 7

Front Raises/Lateral raises
10 x 12/ 10 x 10
10 x 12/ 10 x 10
10 x 12/ 10 x 10

Great workout!
 
Tuesday

I worked the night before, so there was no morning cardio. When I got up I went for my bacl workout

Rack Deads
220 x 6
240 x 6
260 x 6

I could have gone heavier or for more sets- I was strong that day, but I don't want to risk an injury at this point. I just ensure the technique is spot on (which it always is. I'm a real stickler for technique)

Bent Rows
80 x 8
90 x 10
90 x 10

Rear delts
75 x 12
90 x 10
75 x 12

Narrow grip pulldowns
110 x 8
105 x 8
105 x 7

Seated Rows
75 x 10
90 x 8
90 x 8

I left out widwe grip pulls- I'll tell you why in the next post
 
I went back to the gym again yesterday before work and did this cardio routine. My diet guy wants me to do this for this week and next. Yesterday was back, Thurs will be legs, next Mon chest and next Fri arms. It was a blast!!! A fun way to burn off some more fat :) I was lucky cause there was hardly anyone at the gym so it wasn't a problem

Takes about 30 minutes

1 min on treadmill at a high incline, then 10 wide lat pulldowns, jump back on treamill for another minunte and repeat until I had 10 sets done. It wasn;t near as hard as I thought it would be. I am not to use the same weight I would normally. He told me to go about 40-50 lbs lighter than what I would normally use for 10 reps.

Peeps at the gym musta that I was retarded..LOL..I left the treadmill running and would hop off, walk into the weight room- there are 2 locked doors between the cardio and weight room- and jump on the machine, and repeat. The girls at the gym were nice enough to leave the doors open while I did my thing.

So Thursday I do the same with leg press
 
Your workouts are looking good IG. It's smart to lift cautious on the rack deads you don't want any injuries.
 
Interesting cardio workout for sure.............sounds like a nice way to mix things up.
 
F-Mac said:
Interesting cardio workout for sure.............sounds like a nice way to mix things up.
Click to expand...

Thanks F-Mac :) Yeah, it's different for sure. I really enjoyed the first one I did, but I am gonna hate todays- I have to do it with the leg press. I HATE leg press!!

I did cardio last evening x 60 min and again this mornign x 60 min. Both sessions were brutal :(
 
LOL @ Matt! I think what you do is work enough!!

Today.....

Cardio this am x 60 minutes

Leg workout

BB SLDL
60 x 10
90 x 10
110 x 10

Now, I dunno why, but all along I used DB's and it would kill my lower back. I decided to use the bar tonight and bump up the weight and stop being wussy, and my back was great. So I'll be sticking to BB

Lying leg curls
45 x 20
45 x 20
30 x 25

Seated leg curls
55 x 20
60 x 20
50 x 25

Leg Ext
50 x 25
45 x 25
40 x 25
40 x 25
30 x 25
30 x 25

Holy fawk! My quads were toast after this. After each set, I'd jump off and flex my quads and squueze them as hard as I could. I must be a real pussy..lol..I really had to work HARD to get the last 5 reps of each set in. My hubby was with me tonight, and he came over to me after the last set and told me I looked really pale LOL

Wide DB squats
40 x 15
40 x 15
40 x 15

Hmmm, my knee doesn't feel right when I do these. I'll play around with foot placement and see what happens.


Later in the night I did the extra 30 min cardio/weight thing
1 min on treamill- level 15, 3.5 mph, then 10 reps on leg press, repeated 10 times. If I didn;t have to walk so bloody far from the treadmilll to the weight roon it would be great..lol..quite the workout :)
 
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