irongirl's off season journal

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irongirl

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Yup, that's right, another journal :D I do best when I have one. Tonight was the first training session since the competition. So, the first workout in 13 days. And it felt awesome!!!! I dropped back on the weight just a tad cause I didn't know how I was going to feel, but there was no need. I am still doing DC training.

Flat DB bench press....35 x 10/9/6

DB shoulder press....30 x 8/5/4

Close grip bench....80 x 10/8/6

Wide grip lat pulldowns....90 x 8/7/6

T-Bar rows (chest supported)....45 x 8/6/5 God, I HATE this exercise

Well, it'll be back to the weight I normally use next workout. I was really pleased. My body has had quite a rough time readjusting after the show. And I am still retaining fluid. The training will help with that.

I have been doing cardio since 2 days after the show. I plan on 30 minutes 3x/week. I am 160 lbs and that's where I intend to stay. Will be focusing more on conditioning than addng mass.

Meal 1- 250 ml egg whites, 1 whole egg, 1 slice FF cheese, 2/3 cup oatmeal/natural wheat bran with 1/4 cup mixed berries

Meal 2- 40 gram protein shake, 1 source yogurt

Meal 3- 1 chicken breast and 1/2 cup brown rice with salsa, 1 low carb WW tortilla, 1/2 cup turnip

Meal 4 -(pre workout) 2/3 cup egg white, 1 whole egg, 1/3 cup oatmeal

Shake during training- 20 grams whey isolate, 30 grams dextrose

PWO shake- 20 grams whey isolate, 30 grams dextrose, 1 tsp CEE

Meal 5 (1 hour later)- 1 chicken breast with salsa, 1/2 cup brown rice, 1/2 cup turnip

Meal 6 (will have soon)- 2 slices low carb WW bread, 1 can tuna, 2 slices FF cheese (yummmy)

My bad, I didn't take my fish oil caps or flax oil today...ooops
 
Taken today. 160 lbs. This is the weight I am going to maintain. It's a good weight for me. More focus on conditioning this off season.
 
Tonight's training....

DC training, so the appropriate exercises are done rest-paused. I didn't do the stretching tonight though.

BB curls....60 x 8/6/3

Hammer curls....20 x 12

Leg Extensions....50 x 20, 50 x 15, 40 x 20, 40 x 20

SLDL's with 25 lb DB's....5 sets of 8

Squats....90 x 10, 90 x 8, 90 x 6

I am continuing to train my legs with high reps/low weight. Just getting back into squats- haven't done them since probably April. I will be tweaking the leg routine over the next few sessions. I got some awesome help- I gotta run a few things past him.

My knee hurts from the squats. That'll fix itself up in no time.

I don't have my diet from my diet/prep guy- hopefully tomorrow. I am following the last off season diet with some adjustments. It's soooo nice to eat some tasty meals. It uses a lot of John Berardi's recipes which are awesome!
 
Oh I did an interview tonight on the local cable station regarding my BB. I live in a small place, so what I do is not the norm for women around here..lol..I am doing whatever I can to promote the sport in this town/province. There will be an articlel in the paper tomorrow too about myself and my good friend Steve (who won the overall at the comp I was in). I'll see if I can scan it and post it for a laugh- if I like it!
 
Cardio this morning. 30 minutes on elliptical. I alternated going forward for 5 minutes, then backward. Forward at Level 12, backward at Level 10.

Also worked abs- swiss ball crunches and lying leg raises. This is the best day I've felt since the show. I woke up drenched in sweat though- second morning in a row.
 
Thats great about the interview - and nice new pics...

How tall are you by the way?

Night sweats... thats not usually a good thing - if that keeps up you might want to get checked out...
 
Thanks Aaron! I am 5'4"

Yeah, the night sweats....I went through that before. I had them almost every night for maybe a couple of months. I would wake up absolutely soaking wet. I had a ream of bloodwork done , chest x-ray, EKG, and everything was normal.

Well, I had my 15 minutes of fame yesterday..lol..my article was in the paper. My friend and I both had our own piece which was cool. And my interview was on TV . I did a good job if I do say so myself. I was very pleased :) (Yes, I'm bragging, just a little bit :D )
 
irongirl said:
Well, I had my 15 minutes of fame yesterday..lol..my article was in the paper. My friend and I both had our own piece which was cool. And my interview was on TV . I did a good job if I do say so myself. I was very pleased :) (Yes, I'm bragging, just a little bit :D )
Click to expand...

you said above it was in the paper.............so I figured they printed what was said...........lol
 
you said above it was in the paper.............so I figured they printed what was said...........lol
Click to expand...

I'm an idiot. I was thinking about the one on TV :o I'm working today. As soon as I get a chance, I'll scan it and post it. Thanks for your interest g4e :)
 
Oh, cardio this morning x 30 minutes. I am not feeling well today, so I am skipping the training. I'll do it tomorrow.
 
Congrats on the interview. How is your leg training going??
Click to expand...

Thanks. You'll be getting a PM tomorrow :)

Hmmmm....the article is too big to post. Any suggestions as to what I can do so you guys can see it?
 
well I assummed you scanned it, can you break it up into a couple images to reduce size?
 
well I assummed you scanned it, can you break it up into a couple images to reduce size?
Click to expand...

Well, I'm pretty much computer illiterate...I'll see what I can figure out.
 
wow nice! you should have mentioned this board and said my biggest fan Goes4ever is there!.....lol

thanx for posting it
 
wow nice! you should have mentioned this board and said my biggest fan Goes4ever is there!.....lol

thanx for posting it
Click to expand...

lol....I could have mentioned a ton of things!! But I only got a little space :) You know I love this place, AND my biggest fan ;)
 
Thanks mpresiv!! The same day that article came out, my interview on the local channel was on- famous for a day...LMAO...anyway, it was good I have to say :) I wasn't nervous at all and I didn't trip up all over my words! Anyway, they are going to do a couple more interviews to follow my progress leading up to the next show. Cool or what?! I think it's great that they are giving me the opportunity to promote BB, cause it's badly needed here, and to give myself some exposure. That certainly will help when I go to look for some sponsors.

Anyway, I am officially back to normal!! I had retained an incredible amount of water. My feet were unrecognizable- I was just round and puffy all over, ,and felt miserable. So last night was my first day doing anything at the gym since the 28th.

Cardio in the am x 40 minutes on elliptical. 5 min frontwards at level 12, 5 backward at level 10...I alternate like that for the whole time.

Trained after work....

Flat DB bench....45 x 7/4/2

Shoulder press machine....100 x 7/4/2 (apparently the machine itself is 30 lbs already- do you guys include that in your numbers? Or just the weight added?)

Flat bench skullcrushers....60 x 10/ 40 x 10 (Been a looong time since I've did these)

Reverse grip pulldowns....105 x 9/6/4

Rack Deads....200 x 8/5

With deads, I always use straps. My grip ALWAYS gives out, big time, before I do. Last night I never had my straps and my grip did NOT give out. So, is it possible that the straps have something to do with it?

Starting next workout, I'll post properly....last time/this time numbers so you can see my progress.

I was late getting off work, so I didn't have time for the stretching.

I pissed off one of the guys at the gym..LMAO..first I watched his partner do something on the Smith machine...coulda been a shrug or an upright row, but whatever it was he was crucifying it. So, he's the type that doesn't mind at all if I tell him stuff, so I went over and fixed him up. Well, his partner didn't really like that. He didn't say anything to me, but he made comments that I heard, and they were directed toward me. "We're not BB's, just here to have fun" and several other things. I didn't give a fuck. Then later we were chatting, and he said he watched me do flat DB's and said to himself "if she goes up one more level, I want to be the first one to get a smack in"...WTF? ... LMAO...I took it as a compliment for the most part, but, think this guy got a problem with strong women in the gym?? What a fucking asshole!! Imagine if I was really strong- I'm not a beast by no stretch. I can't fucking wait until I'm up to the 50's....I'm making sure he's right next to me.

Sorry for the rant :D
 
wow! what a post!........you are a strong woman no doubt, do not let those assholes give you any grief. I am proud of you, keep pumping girl
 
Thanks g4e- I love you :smooch:

Cardio tonight- 20 min elliptical- same as before. At an incline of 20 btw. Then 15 min on stepper, Level 6.

Ab work
 
Nice workout IG!
It sounds like the guy was just jealous... don't worry about it, not worth the effort ;) I would definitely take it as a compliment!
 
Nice workout IG!
It sounds like the guy was just jealous... don't worry about it, not worth the effort I would definitely take it as a compliment!
Click to expand...

Thank Aaron. Yeah, no doubt he's jealous, but it just blew me away at how pissed he was about it!! He told me a story then about being in a gym in another town, and he was doing an exercise when a woman came in sat next to him and started doing the same thing with more weight. He dropped his DB's and left...LMFAO...what a god damn idiot!!

Anyway.....cardio this mornign. 30 minutes on elliptical- same routine. Will train later this evening before I go to work.

It's unbelievable the difference in me over the past couple days. All the excess water is gone and I actually look good again. And I feel 110% better. I can't wait to weigh myself at work tonight and see what the difference is.

:)
 
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