Journey Back to the Stage

Week 1, 19 Weeks Out, 1/12 - 1/18

2009-01-19T14:03:00.000-08:00

Monday - 1/12/09 - Hvy Chest/Back/Arms

Had to w/o @ home in the garage for this one due to my schedule this week, so it wasn't the best w/o...it was about 35 degrees and I haven't gotten the hang of our hand me down equipment yet.

Incline DB Press -
25 lb db's x reps 5, 6, 7, 6, 6
SS w/ Flat DB Press - 25lb db's x reps 7, 6, 8, 8, 7

Lat Pull Down - 30lb x 6, 40lb x 6, 6, 6, 6
(our machine doesn't move really well so the weight was lighter then it should be)
SS w/ Bent over db rows - 25lb db's x 8, 8, 8, 7, 8

DB Bi Curls - 15lb db's x 6, 6, 6
Straight bar press down (tri) - 20lb x 6, 6, 6

Tuesday - 1/13/09 - Circuit + Cardio

Circuit 1 - 2 times w/no rest

Incline DB Bench - 15lb @ 15 x 2
Plie Squat - 45lb @ 12 x 2
Cable row - 50lb @ 15 x 2
Seated ham curl - 60 @ 15, 13

Circuit 2 - 2 times w/no rest

OH DB Shoulder Press - 12's @ 15, 20
Lunge - 12's (24) @ 15 x 2
Close grip pull downs - 50lb @ 20 x 2
Decline sit up - 10lb @ 15 x 2

Circuit 3 - 2 times w/no rest

BB Bi Curl - 20lb @ 20, 12
Seated calf raise - 45lb @ 20 x 2
Close grip bench press - 20lb @ 20 x 2
Leg raise off bench - 15 x 2
Upright row - 20 @ 10, 10's @20

20 min cardio post w/o - Treadmill walking incline 5.0 speed 3.7

Wednesday - 1/14/09 - Cardio Only, Intervals

A.M. Cardio - 20 min intervals, 60 sec walk - 60 sec run

Thursday - 1/15/09 - Hvy Legs

Leg Press - 270lb x 6, 320 x 6, 320 x 6, 360 x 6, 360 x 6
SS w/ DB Squat - 70lb x 8, 6, 7, 7, 6

SL Deadlift - 80lb @ 6 x 5
Lunge - 40lb @ 6, 8 x 4

Seated Calf Raise (freemotion) - 140lb @ 10 x2, 160lb @ 10 x 2

Friday - 1/16/09 - Cardio Only, Moderate

A.M. Treadmill, 30 min - incline 5, speed 3.7

Saturday - 1/17/09 - Circuit + Cardio

Circuit 1 - 2 times w/no rest

Incline DB Bench - 15lb @ 15 x 2
Plie Squat - 45lb @ 12 x 2
Cable row - 50lb @ 15 x 2
Hyper Ham Curls - 15 x 2
Knee Ins - 15 x 2

Circuit 2 - 2 times w/no rest

OH DB Shoulder Press - 15's @ 20 x 2
Lunge - 15's (30) @ 15 x 2
Close grip pull downs - 50lb @ 20, 15
SL Deadlift - 60lb @ 20, 15
Leg Raises - 15 x 2

Circuit 3 - 2 times w/no rest

EZ Bi Curl - 28lb @ 20, 12
Seated calf raise - 45lb @ 20 x 2
Rope press down - 50lb @ 20 x 2
Leg raise off bench - 15 x 2

20 min cardio post w/o - Elliptical

Mission: Incredible Shrinking Woman

2009-01-19T12:38:00.000-08:00

Hey hey hey...been a long time, I shouldn't have left you...without a dope beat to step too...(LOL..I think that's how the song goes but I'm old and I forget).

So I've been absent for a while and think I realize that there is no way I can blog every day...that was an awful tall order for myself with my schedule. Here's the recap...

December dieting/training was a joke...between my grandfather being in the hospital, the holidays, the holiday parties, the traveling and oh...me being sick for like 3 weeks...well let's just say not much got done and I even managed to gain a few more lbs.

January started off with the flu where I was knocked on my arss for 5 days and managed to loose about 5 lbs...not the best way to go...but I'll take it (I'll cut off apendages if necessary LOL). So the real training and diet started last Monday - officially 19 weeks from my first (goal) show May 30th. Sully and I both agree that if around the 6/8 week mark we don't think I can make the 30th, then I will pick another show. But 5/30 is the target right now.

This first program is a 6 week program and was about 6 pages long when I printed it out...complex...but I LOVE it. I love variety and so far this it's great for training.

The dieting part for me always sucks...but it is what it is and actually right now I'm eating quite a bit. You can check that part out on my fitday journal which I have been updating daily since last Monday. No pounds lost yet, but it always takes my body a while to get into the fat burning mode. It gets mad at me for a period of time before it lets go.

Starting the diet and training last week was a challenge because I had a training class that I had to commute to every day and that made my normal schedule a little off...but I was proud of myself for sticking to all the training even with that commute curve ball. So I will post all of my w/os from the past week a little later today!

If you're still around and following my blog...thanks for hanging with me...it's going to be a long but worthwhile journey!

Later...T

Thurs, 12/11/08

2008-12-11T03:52:00.000-08:00

Ok, first let me just tell you about how much food everyone brought to our team building offsite thingy yesterday. It was insane the amt of junk (oh yeah, I wasn't even tempted!)....there was donuts, cake, biscotti, candy, brownies, pizza...you name it. There wasn't a veggie tray or anything healthy to be seen. I just listened to everyone complain about how they were going to "gain 10 lbs today"...LOL...and then I had to listen to all the questions about "what are you eating and why are you eating that" etc. This is my first contest prep at this job. The folks at my last job got it after the first few times and never asked me the questions anymore...so they'll get used to it here too I suppose (at least I hope) because I don't want to keep answering the questions all the time.

Good news I've gotten about 3 lbs off thus far...still have a looooonnnnngggg way to go with about 23 more to lose...but since I have to struggle for every last lb to come off...I'll take what I can get. I haven't been sleeping well and I don't really know why..I am exhausted but not sleeping and I'm already hungry...guess it's going to take my body a while still to get back in the swing of things. Everything hurts and I'm trying to really ignore it. I have had a pull in my groin/hip flexor on the right for mths, my left wrist is aching and my left knee (behind the knee) is feeling a pull....and I won't even go into how bad my left shoulder still hurts from surgery...but I will press on, no worries.

This morning was just cardio - thank god because I am so tired.

Up at 3:30, 6 hrs sleep
1 scoop Xtend, 1 scoop M3 pre

Treadmill
5 min w/u
12 min 20:40 sprint intervals
20 sec 9.0, 40 sec rest
5 min cool down

1 scoop Xtend post

Yeah, I wanted to puke after this!

Weds, 12/10/08

2008-12-10T03:48:00.000-08:00

Finishing up the lower body and cardio portion of yesterday's HST w/o at home in my garage.

Up @ 3:30 a.m. (didn't sleep well last night only about 4.5 hrs sleep so today should be fun)

Pre w/o 1 scoop Xtend, 1 scoop M3

Smith Squat ATG 2 x 10 @ 70 lb
Seated Ham Curls - None, apparently my curl equipment doesn't fit me so I'll have to do these at the gym from now on
Stationary Lunges - 2 x 10 @ 30 lb
Standing Smith Calf Raises - 2 x 10 @ 65 lb

20 min elliptical intervals
5 min cool down

I cannot wait to go do an offsite teambuilding training class thingy for work (not)....on no sleep too....

Tues, 12/9/08

2008-12-09T03:06:00.000-08:00

Cardio and Training day

Back at home and work today. Doing both my cardio and my training this afternoon after work. Check back later for all that fun!

@ the gym after work around 3:30. This HST w/o is pretty long, so I planned to do upper bod at the gym then lower bod at home along with cardio Weds morning.

HST week 1, w/o 3

DB Bench Press - 10 @ 25 lb, 8 @ 25 lb
Lat Pulls - 2 x 10 @ 65 lb
Incline DB Bench - 2 x 10 @ 25 lb
Seated Cable Row - 2 x 10 @ 70 lb
OH Shoulder Press - 2 x 10 @ 20 lb
EZ Bi Curl - 8 @ 28 lb, 10 @ 28 lb
Cable Tri Extensions (rope) - 10 @ 50 lb, 8 @ 55 lb

During w/o 2 scoop Xtend
Post w/o 1 scoop VP2, 1 scoop M3, 2 scoop Cytosport

Mon, 12/8/08

2008-12-09T03:03:00.000-08:00

In Salisbury at the hotel, I'm sorta keeping diet on track as best as possible, brought some things with me but also eating out some. Just not stressing about the diet so much the month of Dec since this was my "clean up and get on track" month and with my grandfather being in the hospital....that's the most important thing to take care of...him.

Cardio only

Up @ 7:00 a.m. (got to sleep in...gotta love the room darkening blinds)
Treadmill
30 min 1:1 intervals
5 min w/up
1:1 - 1 min 3.8 / 1 min 6 - 7
5 min cool down

Sun, 12/7/08

2008-12-09T03:02:00.001-08:00

Cardio only today. Heading back to Salisbury to visit with my grandfather who is having a pacemaker put in on Monday.

Treadmill
BFL Style Cardio Intervals
30 min total

Sat., 12/6/08

2008-12-09T02:57:00.001-08:00

Training Day + Cardio

HST Week 1, w/o 2

DB Bench Press - 20 lb @ 12 x 2
Lat Pulls - 60lb @ 12 x 2
Incline DB Bench - 20lb @ 12 x 2
Seated Cable Row - 60 lb @ 12 x 2
OH Shoulder Press - 15 lb @ 12 x 2
Alternating Bicep Curls - 12lb @ 12 x 2
Cable Tri Extensions (rope) - 55 lb @ 12 x 2
Squat, Olympic Bar ATG (45 lb + 20) 65lb @ 12x 2
Seated Ham Curls - 70lb @ 12x 2
Walking Lunges - 24lb @ 15 x 2
Seated Calf Raises - 55lb @ 12 x 2

Cardio - Elliptical 25 min intervals - 6/8

Fri., 12/5/08

2008-12-09T02:54:00.000-08:00

After having to rush out of town Tuesday morning from work, there haven't been any w/os since my cardio Tues morning and the diet was definitely off...but back at home Fri. morning and back at cardio and diet.

Up @ 3:20 a.m.
1 scoop M3, 1 scoop Xtend - pre cardio

Treadmill - 30 min
BFL style cardio
5 min w/up
20 min increasing intervals
5 min cool down

1 scoop Xtend - post cardio

Tues., 12/02/08

2008-12-02T03:44:00.000-08:00

Cardio and Training Day

My body is seriously rebelling already. I am sore all over and it's like WTF are you thinking woman - HA!

Up @ 3:20 a.m.
1 scoop Xtend, 1 scoop M3 pre-cardio

Treadmill - 30 min
Old BFL style intervals in 5 min sets

1 scoop Xtend post cardio

Back to the gym today after work...stay tuned for more fun and excitment!

Mon., 12/01/08

2008-12-01T03:50:00.000-08:00

Training Off day - HIIT Cardio

Anyone who knows me knows I HATE cardio. And hate it even more when I haven't done it in like 2 years...oy vey...I am so out of shape...sigh...

Anyhoo, on this 4 week plan, it's 25 min after each of the 3 w/os and 20 min of HIIT on 2 off days. So today was an "off" day...therefore HIIT intervals.

Wake at 3:30 a.m.
2 scoops Xtend, 1 scoop M3 (i.e. Ant Ass...stuff is nasty but it works)

5 min w/up walking
20 min of 1:1 intervals
Run 1 : Walk 1
5 min cool down

1 scoop Xtend

Diet starts today too..oh joy. Can't decide what I hate more diet or cardio....

You can check out my Fitday journal to see what I get to eat..ohhhhh yummy!

Sun., 11/29/08

2008-11-30T11:29:00.000-08:00

HST - Week 1 - W/O 1

The first 4 weeks of my workout is a progressive total body workout to help me gain some of my strength back. The Sulster calls it HST...but don't ask me what is stands for. I just do what I'm told.

DB Bench Press - 15 lb @ 15 x 2
Lat Pulls - 50 lb @ 15 x 2
Incline DB Bench - 15 lb @ 15 x 2
Seated Cable Row - 50 lb @ 15 x 2
OH Shoulder Press - 15 lb @ 15 x 2
Alternating Bicep Curls - 10 lb @ 15 x 2
Cable Tri Extensions - 45 lb @ 15 x 2
Squat - Olympic Bar (45 lb) @ 15 x 2
Seated Ham Curls - 60lb @ 15 x 2
Walking Lunges - 20lb @ 15 x 2
Seated Calf Raises - 45lb @ 15 x 2

Cardio - Elliptical 25 min intervals - 5/8

Although I have a long way to go in regaining my strength (these numbers are way way down from where I left off 2 years ago) the workout felt great. It just felt really good to be back in the gym for the first time in a very long time.

Tomorrow starts the diet - woohoo (NOT). I'll be posting my fitday journal logs here as well.

Getting back to business

2008-11-30T11:22:00.000-08:00

Thanks for visiting my blog! Here I will be blogging about my journey back to the stage. I am a natural, drug free, figure and pro body building athlete. After having surgery to repair a torn labrum, rotator cuff and torn bicep tendon, I had to take 2 year hiatus from competition.

I have my sites set on a competition in June which gives me 6 mths to do things nice and slow (oh, and I have bunches of fat to lose and muscle to gain back). I am vowing to not only be back, but better than ever and trying competition in different organizations this year.

It won't be easy, but if it were easy everyone would do it! So now it's time to "Git'r Dun"!

Powerful Woman's Motto:
"Live your life such that when you wake in the morning and your feet hit the floor, Satan shudders and says 'Oh Shit She's Awake'."