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Roxy's Offseason Experience

Roxy722

Roxy722

New member
Well, I'm finally doing it...getting the new log up and going. It will sound ridiculous but I've had a bit of a mental block for getting this up. I think my self confidence and faith in my ability to stick to anything has been so badly shaken this year, that it seemed like putting a new program on "paper" would make it too real and just one more goal that I'd failed to accomplish.

Anyway, all that aside, I'm 10 days into a new program and have stuck with it and my motivation continues to increase and I'm feeling better about things.

I'm working with a guy out of California and he's someone I've gotten to know from another forum. He's a little bit older then me, which I like as he can relate to some of the "getting old" issues and has competed and won on a national level in the NPC. For me, it's about finding someone who can motivate and has the knowledge base and someone I feel I connect with.
I have the knowledge to do the basics myself but I'm the type of person who needs someone to hold me accountable and guide me through the tough times, so the offseason journey begins.

Details in then next post...
 
So in terms of timeline for the "offseason" I haven't really set one. I really want to compete in June but I'm going to take it week by week and see how I do. Putting the added pressure of a timeline at this stage will just stress me out. If I don't compete for another year or so, that will be okay.

My overall goal is to get to a place like Island Girl (you're my inspiration Tracy). I want to get lean and then maintain a level of leanness that is not that far off of stage levels.

So...the primary goal right now is to get some weight off but do it in a way that I don't lose my sanity and am able to stick to it. I stuck to the diet 100% and at my first week weigh in (on Tuesday of this week), I was down 6.6 lbs. My training is at about 70% and I've been kicking it up a notch this week.

The training program I have now is back in the 10-12 rep range and I have to admit...I'm missing the Max Ot. I've had to lower my weights down in order to do 10-12 reps. I really liked the feeling of lifting heavier even if it's only 4-6 reps. It's a mind game to have to drop weight back down.

I'll start logging my workouts again and all that good stuff. :)
 
Blondie85 said:
Cool! Are you training with this guy online?
Click to expand...

Yep..all online. His rates are reasonable too..about 1/4 of what I paid for 16 week contest prep for up to a year of offseason. Right now, weekly check ins, I did starting pics and I can email whenever I have a question or need to vent or anything like that. It will be my first online only training experience so will be an interesting experiment.
 
Yeah! I have been waiting for your new log! I'm sooo excited for you! I'm glad you found someone that you connect with so well to put your trust in. On-line training is pretty awesome when you have an incredible set up. Magic can still happen even though you do not see that trainer "face to face". We have been very successful with our clients from a far.

Thank you Roxy! I hope you know that you push me and motivate me as well! Let's cheer each other on as we approach off-season. I will be here to lend any type of support you need.
 
Island_Girl said:
Yeah! I have been waiting for your new log! I'm sooo excited for you! I'm glad you found someone that you connect with so well to put your trust in. On-line training is pretty awesome when you have an incredible set up. Magic can still happen even though you do not see that trainer "face to face". We have been very successful with our clients from a far.

Thank you Roxy! I hope you know that you push me and motivate me as well! Let's cheer each other on as we approach off-season. I will be here to lend any type of support you need.
Click to expand...

Thank you so much!! When I started thinking about online, I realized I spent most of the time either emailing or texting my last trainer so figured why not expand my horizons. The face to face was not too often anyway. I think the only part I will do in person with someone local, is if I do get back on stage...I'll get some posing help.

Let's keep at it and keep working hard! :)
 

Sat, Nov 27 (I can't believe it's almost December!!)

Trained arms today

I'm still doing the 5 warm up sets from Max Ot. I'm sort of morphing the Max Ot with the new program.

Dumbbell curls - 5 warm ups

30 lbs - 4
30 - 4
30 - 4

Concentration curls

40 - 6
40 - 6
40 - 6

Tricep pushdowns

60 - 12
80 - 12
80 - 12
80 - 12

Hammer strength seated dip (a new machine at the gym so had to try it)

40 - 12
60 - 12
70 - 12
90 - 10 (will start here next time)

30 mins cardio post workout. I'm trying to increase intensity with cardio. It's decidedly something I suck at! lol I did 3 mins fast walking at an incline and 2 mins jogging for the 30 mins. Not as intense as HITT but more intense then just walking at a decent pace.

Overall, a good workout. I'm sore this week from getting back into a regular program. Feels great though! :)
 
Subscribed :)
 

Monday, November 29

Quads/Calves/Abs

5 warm up sets on the leg press machine.

Hack Squats
140 - 6
140 - 6
140 - 6
140 - 6

Leg Extensions
90 - 10
90 - 10
100 - 10
100 - 10 (start here next time)

Adductor machine
4 sets of 10 at 100 lbs

Abductor machine
4 sets of 10 at 100 lbs

Donkee Calf Raises
4 sets of 10 at 410 lbs (New PR)

Abs
3 sets to failure of incline crunches with a 25 lb plate (usually 12 reps)

20 mins cardio on the elliptical but actually broke a sweat..cranked up the resistance.

So...great workout! I achieved the "I wanna puke" feeling and was happy with that. Can I just say I'm glad the ad/abductor machines are in the women's area. I usually don't train there but those machines feel a little bit...ummm...awkward? LOL

Weigh in tomorrow!
 
Roxy722 said:
Monday, November 29

Quads/Calves/Abs

5 warm up sets on the leg press machine.

Hack Squats
140 - 6
140 - 6
140 - 6
140 - 6

Leg Extensions
90 - 10
90 - 10
100 - 10
100 - 10 (start here next time)

Adductor machine
4 sets of 10 at 100 lbs

Abductor machine
4 sets of 10 at 100 lbs

Donkee Calf Raises
4 sets of 10 at 410 lbs (New PR)

Abs
3 sets to failure of incline crunches with a 25 lb plate (usually 12 reps)

20 mins cardio on the elliptical but actually broke a sweat..cranked up the resistance.

So...great workout! I achieved the "I wanna puke" feeling and was happy with that. Can I just say I'm glad the ad/abductor machines are in the women's area. I usually don't train there but those machines feel a little bit...ummm...awkward? LOL

Weigh in tomorrow!
Click to expand...

Yes, they're ridiculous. Do they really actually do much? I don't use them because i am not entirely sure how useful they are???
In my gym they are in the regular area, but facing an unmirrored wall- heh heh.
Spread em missy!
 
trex74 said:
Yes, they're ridiculous. Do they really actually do much? I don't use them because i am not entirely sure how useful they are???
In my gym they are in the regular area, but facing an unmirrored wall- heh heh.
Spread em missy!
Click to expand...

:FRlol:
 
Just be careful on those leg extensions. They are not the best thing for knee longevity my gurl. Im watching you...LOL:nerd:
 
zedhed said:
Just be careful on those leg extensions. They are not the best thing for knee longevity my gurl. Im watching you...LOL:nerd:
Click to expand...


What would be a good replacement? I don't particularly like the extension either.

I'm glad you're watching!! Keep me on track! :)
 
trex74 said:
Yes, they're ridiculous. Do they really actually do much? I don't use them because i am not entirely sure how useful they are???
In my gym they are in the regular area, but facing an unmirrored wall- heh heh.
Spread em missy!
Click to expand...

LOL..exactly! Would feel like advertising out in the big boys area. ;)

I don't know about the usefulness. I haven't ever done them before except for years and years ago when I didn't know any better. I kind of think of them as "girlie" machines. The coach I have says they will help with the inner/ outer leg development which I am lacking. I have to crank the weight up to really feel it but I am sore (not that that means anything). lol We'll see how the process goes. It's something I'll be watching and will report back.
 
Island_Girl said:
Great job on quads! Looks pretty intense! How is your nutrition going?
Click to expand...

Thanks!

Nutrition....LOL....such a challenge. I feel like I'm always complaining on here! ;) But I'll be honest...I'm struggling already with the diet I have. It's very different from what I'm used to. It's the first time I haven't been given calories or macros and just given a set meal plan with no substitutions. There is a training day plan and non training day plan. I'm not a big one for shakes if I can eat the real food and this uses 2-3 shakes/ day.

I'm going to give it one more week and trying to trust the process and then if it's not working will have a discussion about changing a few things. I'm going to put the food into fitday too and get the numbers...just to see.

Anyway....that's where I'm at nutrition wise. Probably pms because I feel particularly discouraged about it today but I'm absolutely determined to get through it and break my weight plateau!!
 
Front squats and Zercher squats, both much better anatomically for you and you get added benefit of the compound lift:verygood:.
The zercher squats are more optinal cuz they gonna hurt your arms, but fo sho di the front squats and get away from those dam leg extensions. Learn to do your front squats deep-as far down as you can go with proper form of course. Start out with 1/3rd of your reg squat weight.
 
zedhed said:
Front squats and Zercher squats, both much better anatomically for you and you get added benefit of the compound lift:verygood:.
The zercher squats are more optinal cuz they gonna hurt your arms, but fo sho di the front squats and get away from those dam leg extensions. Learn to do your front squats deep-as far down as you can go with proper form of course. Start out with 1/3rd of your reg squat weight.
Click to expand...

Thanks my man! :) I will try this for my next leg workout and report back.
 


I have misplaced my workout sheet. I'm thinking they're at my office. However...I'll give a quick summary.

Tuesday I trained shoulders and abs, followed by 30 mins on the elliptical.

Yesterday was arms and I was really short on time so did supersets for bis/ tris but only completed half the workout. I did 30 mins on the treadmill with my jogging/ walking combo. The jogging is getting easier and I increased the speed a little bit. I usually think I'm going to die after 2 mins of jogging so definitely making some progress! :)

I plugged my food into fitday today to see what the calorie count was. I'm at 1950 calories with a breakdown of 42/36/22% p/c/f. It's similar to what I was doing before but with different food choices. I'm going to come up with a few substitutions and see what the man thinks.

Today and tomorrow are my rest days. I have my staff Christmas party tomorrow night and I had already decided to allow myself to eat and enjoy. They posted the menu for the restaurant today and turns out I don't recognize most of the dishes on it....it's very exotic! I need to get out more! LOL My cheating may have to be in the form of liquid then. ;)
 
Roxy722 said:
Thanks!

Nutrition....LOL....such a challenge. I feel like I'm always complaining on here! ;) But I'll be honest...I'm struggling already with the diet I have. It's very different from what I'm used to. It's the first time I haven't been given calories or macros and just given a set meal plan with no substitutions. There is a training day plan and non training day plan. I'm not a big one for shakes if I can eat the real food and this uses 2-3 shakes/ day.

I'm going to give it one more week and trying to trust the process and then if it's not working will have a discussion about changing a few things. I'm going to put the food into fitday too and get the numbers...just to see.

Anyway....that's where I'm at nutrition wise. Probably pms because I feel particularly discouraged about it today but I'm absolutely determined to get through it and break my weight plateau!!
Click to expand...

Ahhhh I see. Yeah, I would stick to the plan for a couple of weeks at least. 2 shakes is good, 3 may be too much and I'd much rather "eat" my meal than drink it too, unless I'm pressed for time then the shakes are convenient.

Enjoy your Christmas party!
 
Island_Girl said:
Ahhhh I see. Yeah, I would stick to the plan for a couple of weeks at least. 2 shakes is good, 3 may be too much and I'd much rather "eat" my meal than drink it too, unless I'm pressed for time then the shakes are convenient.

Enjoy your Christmas party!
Click to expand...

Thanks! I'm looking forward to it. I don't dress up and go out very often so it should be fun. :)

Yes...it's the shakes and the 5 rice cakes a day that I'm not liking. But...we'll see how it goes. One day at a time! Have a great weekend!
 
Pictures of you dressed t ogo out plz!:evil:.
 
Yep I agree with eating real food as opposed to shakes all the time. I much prefer the textures and the chewing myself. Rice cakes...umm.....yuk. But it is what it is, if it were easy everybody would do it. So just keep chugging on my gurl.:)
 
Rice cakes always make me think of Cliff Huxtable :p
 
LOL...too funny...the Cosbys. :)

Weekend was really good! I had a good time at my staff party and turns out the food they served was all pretty healthy. I did indulge in the wonderful peice of beef I think I'd ever had! The kind that is so tender you barely need a knife to cut it. I'm drooling as I write this.

I tweaked my lower back on Sunday carrying groceries of all dumb things but I've stayed out of the gym the last 2 days. Diet is back on after my Friday night and overall feeling pretty good. I'm working later tonight but will be back tomorrow in the gym.

Have a great day everyone! :)
 
Roxy722 said:
LOL...too funny...the Cosbys. :)

Weekend was really good! I had a good time at my staff party and turns out the food they served was all pretty healthy. I did indulge in the wonderful peice of beef I think I'd ever had! The kind that is so tender you barely need a knife to cut it. I'm drooling as I write this.

I tweaked my lower back on Sunday carrying groceries of all dumb things but I've stayed out of the gym the last 2 days. Diet is back on after my Friday night and overall feeling pretty good. I'm working later tonight but will be back tomorrow in the gym.

Have a great day everyone!
Click to expand...

I found that a week did it for me when i tweaked my back-and I am fine now.:)
that beef sounds delish...
 
trex74 said:
I found that a week did it for me when i tweaked my back-and I am fine now.:)
that beef sounds delish...
Click to expand...

I'm going to keep it light..see how it feels.

I haven't eaten a lot of beef this year and man...that tenderness...sooo good! :) I'm tempted to buy nice steaks for Christmas instead of turkey. lol
 
Argh! I hate tweaking my back! Seems like everything goes out of whack when the back goes. I tweaked mines from sneezing once. LOL! My sneezes are earth shattering and it was a horrible tweak! lol Hope it gets better. I find staying out of the gym works, but don't just lay in bed. Make sure to keep stretching at home.

Oh I LOVE tender beef! Mmmmm!!! I can eat beef all day! lol Family tradition is prime rib for Christmas and we also made it for New Years too! lol Cuz we love it so much. Glad you have fun at your staff party!
 
Beef=good food!:)
My personnal fav= NYS New York Strip healthy and good flav.
Most flav=Rib Eye Steak, but not so healthy lost of marbling.
 
My back is feeling a whole lot better and I'm back in the gym tonight. I've been doing some work on my attitude this week...nothing like getting mad at yourself for thinking negative to help in making some mental changes. :)
 
Island_Girl said:
Argh! I hate tweaking my back! Seems like everything goes out of whack when the back goes. I tweaked mines from sneezing once. LOL! My sneezes are earth shattering and it was a horrible tweak! lol Hope it gets better. I find staying out of the gym works, but don't just lay in bed. Make sure to keep stretching at home.

Oh I LOVE tender beef! Mmmmm!!! I can eat beef all day! lol Family tradition is prime rib for Christmas and we also made it for New Years too! lol Cuz we love it so much. Glad you have fun at your staff party!
Click to expand...
I gave myself whip lash from brushing my hair once. Sad. ;)
 
Roxy722 said:
My back is feeling a whole lot better and I'm back in the gym tonight. I've been doing some work on my attitude this week...nothing like getting mad at yourself for thinking negative to help in making some mental changes. :)
Click to expand...

Good to hear!

Attitude check is good once in a while. Believe in YOU! I do! :)
 
When it hurts its hard.......well you know what I mean.....ummmm Im gonna leave now...
 
Monday, Dec 13

Back

Seated narrow grip cable rows

3 warm up sets
100 - 10
100 - 10
100 - 10

Wide Grip Pull downs

80 - 10
80 - 10
80 - 10

Close grip pull ups (assisted)

110 - 10
100 - 10
100 - 8

Hyper extensions - used a 20 lb barbell this time instead of a 25 lb plate - noticed a real difference in the exercise just with the different placement of the weight/ my hands.

3 sets of 10

35 mins of cardio on the treadmill doing intervals (not a true HITT)

I had a pretty good workout. Changed up my playlists and was pretty focused. It felt great!
 
LOL, snow bank good one gurl:).
Workouts r looking good too btw.
 
Wed, Dec 14th

Chest and Hamstrings

Bench press/ smith

3 warm up sets

50 - 10
50 - 10
60 - 10

Pec Dec

40 - 10
40 - 10
50 - 10

Assisted Dips-leaning forward

120 - 10
120 - 10
110 - 10

SLDL

3 sets of 10 - 100

Leg curls

3 sets of 10 at 90 followed with
single leg curls at 30 lbs

25 mins cardio - treadmill intervals.

I seem to have chronically sore arms....it's on the outside of my upper arm. I had worked up to doing dumbbell flies for chest to 25 lbs and I can't even do 15 lbs without pain. The pain comes when my arms extend out...so anything like flies or cable crossovers hurt. It's not a pain that I can touch on my arm and feel...it's a deeper pain. Maybe a tricep? It runs basically from my shoulder down to a couple inches above the elbow. It doesn't hurt doing any tri exercises though. I feel it doing the chest ones and some shoulder exercises. I'll have to post up a pic of an arm and show you...see if you have any ideas. I figured with all the rest that I've had in the last few months, it would go away but it hasn't! Drives me crazy!! (a short trip, I know :) )
 
http://www4.nau.edu/biology/bio201/images/arm1.gif

Ok...anatomy lesson for the day!! If you look at this picture....and the arm on the right, where the triceps are marked....there are 3 lines pointing to tricep muscles. The pain is in the muscle with the short line (the small line in the middle).

Anyone have any ideas as to what to do? or felt anything like this? Did I aggravate at some point and it's just never healed? There was no specific time when I thought, ouch I just injured myself.
 
Roxy...that is almost the same area I hurt the week before last week when I was doing db kickbacks. All I can think of is that I strained it during that exercise, but it did affect most of my workouts which is why I took 2 days off in a row last week. How long has this been hurting? I do feel your pain.
 
Island_Girl said:
Roxy...that is almost the same area I hurt the week before last week when I was doing db kickbacks. All I can think of is that I strained it during that exercise, but it did affect most of my workouts which is why I took 2 days off in a row last week. How long has this been hurting? I do feel your pain.
Click to expand...

I've struggled with it for a few months...even with all the rest I've taken in the last couple months too. I might get it checked out. It's in the area I pointed out but it's really a deep ache...almost like the bone (even though that sounds ridiculous). It only hurts when I do the fly type movements so if it was a tricep, wouldn't it hurt on the tri exercises...and it doesn't.

Who knows! LOL it's a mystery! :)
 
Roxy722 said:
http://www4.nau.edu/biology/bio201/images/arm1.gif

Ok...anatomy lesson for the day!! If you look at this picture....and the arm on the right, where the triceps are marked....there are 3 lines pointing to tricep muscles. The pain is in the muscle with the short line (the small line in the middle).

Anyone have any ideas as to what to do? or felt anything like this? Did I aggravate at some point and it's just never healed? There was no specific time when I thought, ouch I just injured myself.
Click to expand...

Hey my gurl.
After the super highly detailed and techy explanation;):heart::cool: my advice is this.
Get a tennis ball.
Clear off the top of one of your kitchen counter tops.
Put the tennins ball between where you hurt and the counter top.
Apply pressure and roll the ball around the painful area by moving your arm around.
If you have questions feel free to PM me.
Prolly would not hurt to do your side delts too.
Also put the tennis ball between your upper back and the wall and do the same.
At first it will HURT:(. But the more you do it the better it feels.
What this is doing is helping you to get rid of adhesions in the muscle and facia.
Have fun:D.
 
zedhed said:
Hey my gurl.
After the super highly detailed and techy explanation;):heart::cool: my advice is this.
Get a tennis ball.
Clear off the top of one of your kitchen counter tops.
Put the tennins ball between where you hurt and the counter top.
Apply pressure and roll the ball around the painful area by moving your arm around.
If you have questions feel free to PM me.
Prolly would not hurt to do your side delts too.
Also put the tennis ball between your upper back and the wall and do the same.
At first it will HURT:(. But the more you do it the better it feels.
What this is doing is helping you to get rid of adhesions in the muscle and facia.
Have fun:D.
Click to expand...

LOL..glad you liked it!!

Thank you for the advice. You are so smart! :) I will try that tonight. My son loves to juggle things and I know we have tennis balls lying around. I'm going to have to read more about the "adhesions of muscle and facia"...what does that mean??
 
The facia is like a membrane that surrounds the muscle. Sometimes you places where the facia and the muscle kind of adhear to each other and that causes pain. At least that is my understanding of it. Maybe someone that knows more will post up.
But I can tell you that the tennis ball thing does work quite well. Pretty much the same thing as foam rolling except more spot specific.
 
Really lovin that tummy shot that you got there my gurl! Sexy and tasteful too;).
 
zedhed said:
The facia is like a membrane that surrounds the muscle. Sometimes you places where the facia and the muscle kind of adhear to each other and that causes pain. At least that is my understanding of it. Maybe someone that knows more will post up.
But I can tell you that the tennis ball thing does work quite well. Pretty much the same thing as foam rolling except more spot specific.
Click to expand...

You know Zed, that's really interesting and as I've done a bit of reading about it today, really sounds like it fits. It would also explain why it doesn't feel quite like a muscle pull in the more traditional sense. I tried the tennis ball last night and it felt really good.

Thanks!! You are the BEST! :)
 
Silly gurl.......it always hurts when I do it. Oh but wait maybe thats cuz I use a hard rubber ball that I stole from the dogs......
 
zedhed said:
The facia is like a membrane that surrounds the muscle. Sometimes you places where the facia and the muscle kind of adhear to each other and that causes pain. At least that is my understanding of it. Maybe someone that knows more will post up.
But I can tell you that the tennis ball thing does work quite well. Pretty much the same thing as foam rolling except more spot specific.
Click to expand...

The tennis ball sounds awesome.
I use use the foam rollers at the gym and I don't care how ridiculous I look rolling it around everywhere, it feels so damn good!
 
Well..time to get back at it. Hitting the gym in the morning. I was back on my diet today. I ate enough crap over 2 days of Christmas that I felt sick. It sure tasted good though! :)
 
Well Christmas Is over a New Yrs is just 6 days away ,I hope everyone is ready to kick things into over drive,

Roxy i'm especially counting on you!
 
You Go Gurl!!
 
Tuesday, December 28

The best way out is always through.
Robert Frost​

Quads/ Calves today

Squats

3 warm up sets

140 - 10
140 - 10
140 - 10
120 - 10 - lowered it a bit as I was starting to feel my lower back strain.

Leg extensions (will try front squats next time)

2 sets of 10 at 90 lbs
2 sets of 10 at 100 lbs

Superset
Adductor machine/ Abductor machine

90 - 12
100 - 12
110 - 12
110 - 12

Donkee Calf raises

2 sets of 12 at 360 lbs
2 sets of 12 at 400 lbs

Abs

4 sets of 10 - incline crunches with 25 lb plate

Cardio - 30 mins of intervals of running, slow jogging

Felt good getting back in the gym. I was back and forth between the puke zone and the head rush zone and it felt awesome!!

Gonna be sore tomorrow! :)

Diet is on track so far today! My body is in recovery from Christmas treats. ;)
 
Awesome Roxy, thats what i'm going for today too- well not exactly the puking zone though lol
 
Wed/ Dec 29th

Success is the sum of small efforts, repeated day in and day out.
Robert Collier

I am sooo sore from yesterday's workout! Stairs have been a challenge today.

Trained shoulders today.

Shoulder press machine
40 - 10
40 - 10
50 - 10
50 - 8

Side lats
2 sets at 15 lbs/ 10 reps
2 sets at 17.5 lbs/ 10 reps

Rear delts - bent over raises
4 sets at 15 lbs - 10 reps

Abs

4 sets of 10 - leg raises

2 sets of 10 incline crunches with 25 lb plate - did these slower...2 count up/ 4 count down. Just to make sure breathing hurt later on this evening.
 
Thurs Dec 30

I'm in a time warp because I have the week off. I feel completely disconnected from the world. lol I had to watch the news tonight just to get back into reality a bit. It's great to take a bit of time off and totally check out.

I trained arms today and am not sure where my sheet went. Probably still on the shelf in my locker at the gym. It was a smaller workout with 2 exercises for bis and tris/ 4 sets each.

I skipped cardio today. I was on a time limit and more important things were calling....like an opening in the tanning bed! :)

I'm going to do the transformation contest so my pain is coming soon enough!
 
My motivational thought for the day is this:

I found out yesterday that a family friend of ours was taken into the hospital on Christmas day "not feeling well". She's early 50's and it was found that she is full of cancer. She was given days to live and is currently on palliative care, heavily medicated and it's really any time now.

It's incredibly sad for her family and those who knew her and it's situations like this, that always make me stop and think about my own life and everything I have to be thankful for. On the days when I feel tired or not very energetic, I will think of this family and remember how good it is to have my health.

So as we all enter the new year, take a moment to think about those things that are most important to you and no matter what challenges we may face in the year to come, don't ever take the little things forgranted and remember to love the people around you.

Happy New Year everyone! Thank you to all of you who have helped me this year. I truly appreciate all of it. :)
 
Roxy722 said:
Thurs Dec 30

I'm in a time warp because I have the week off. I feel completely disconnected from the world. lol I had to watch the news tonight just to get back into reality a bit. It's great to take a bit of time off and totally check out.

I trained arms today and am not sure where my sheet went. Probably still on the shelf in my locker at the gym. It was a smaller workout with 2 exercises for bis and tris/ 4 sets each.

I skipped cardio today. I was on a time limit and more important things were calling....like an opening in the tanning bed! :)

I'm going to do the transformation contest so my pain is coming soon enough!
Click to expand...
WOOOOOOOOOOO!!!!
exciting!!!!
I'm behind you all the way!
 
Roxy722 said:
Thanks!! I love you avi....it's great to put faces to names. :)
Click to expand...

Thank you :)
I'm not very photogenic, but then again I am not sure not cameras can actually capture such a vision of heavenly splendor on earth ;)
 
Good luck on the transformation contest! You are going to do so awesome!

And sorry to hear of your friend that is ill. So very sad.

Hope you had a wonderful time ringing in the New Year!
 
Island_Girl said:
Good luck on the transformation contest! You are going to do so awesome!

And sorry to hear of your friend that is ill. So very sad.

Hope you had a wonderful time ringing in the New Year!
Click to expand...

Thanks Island Girl. She passed yesterday. It's amazing to me how quickly someone can go from not really feeling ill to gone, within a week. I believe she was comfortable and at peace. It's her family I feel the most sad for.

On another note, we went to see Tron last night. If you are into that type of movie, I really enjoyed it. It was a great movie to get lost in. We saw it on Imax 3D too, which made it very realistic!
 
Roxy722 said:
Thanks Island Girl. She passed yesterday. It's amazing to me how quickly someone can go from not really feeling ill to gone, within a week. I believe she was comfortable and at peace. It's her family I feel the most sad for.

On another note, we went to see Tron last night. If you are into that type of movie, I really enjoyed it. It was a great movie to get lost in. We saw it on Imax 3D too, which made it very realistic!
Click to expand...

I'm so sorry to hear this!!! My heart aches.

Oh nice. I've heard only great things about Tron. I also want to see Fighter. And a few others. It seems when they have a lot of good movies out, they all come at once. And them sometimes there are no good movies out. haha Oh heck yeah! The Imax 3D is awesome!
 
Oh dam Rox. Am so sorry to hear about your frined passing. Best thought my gurl, best thoughts.
 
I am sorry to hear your friend died so young, that really is awful, and I hope you are taking care of yourself despite this news.
*hugs*
 
Thanks you guys! I really appreciate it! I'm doing okay. It really makes you stop and just be grateful for all you have. One of those "hug the people you love a little harder days". :)
 
Mon, Jan 3 - my last day of Christmas time off..back to reality tomorrow! Yuck!

I trained chest/ hammies today.

I had a bit of break through today in my mystery arm pain saga! Hooray!



I had one of the big boys in the gym watch my chest form today. He tweaked me in a couple places and it made a huge difference. I really focused on pushing my chest out, squeezing the shoulder blades, wrists tight and not using my arms for the weight on flies (this is the big one). I still had a fair bit of pain on the flies but I'd already blasted them on one set before I got some help. I got back up to 60 lbs on the pec deck for the first time in a long time and probably could have gone back up to the 80 or 90 I left off at but didn't want to make it worse.

And..for the first time in a long time..felt a chest burn! A lesson learned in doing form checks from time to time and perhaps one of the pitfalls of training alone. I noticed a marked difference though, immediately. Made me want to get the rest of my forms checked by a neutral party as well.
 
After my warm up sets...

Bench press/ smith machine

60 - 10
60 - 10
60 - 10
70 - 8

Incline flies

Managed 3 sets of 10 with 15 lb db

Pec Deck

40 - 10
50 - 10
50 - 10
60 - 10

SLDL

50 - 10
70 - 10
70 - 10
90 - 10
I need to improve here...my grip sucks!

Leg Curls
Set of 10 followed by another set of 10 for each leg, so 30 reps all together.

80 - 10 then drop to 20 lbs and 10 reps per leg x 2 sets
90 - 10 then drop to 20 lbs and 10 reps per leg x 2 sets

followed by 30 mins cardo...ran intervals on the treadmill...moderate intensity but getting better. I'm able to run longer.


My diet is spot on today! 1950 calories...40/30/30 split!
__________________
 
Hey my gurl. On your SLDL grip, try overhand and underhand mixed grip. Just have one hand over and the other under. Should be a help to you.
Then alternate hands each set so you dont get any nasty imbalances.
Glad that "big boy" helped you out. Really he was looking at yer boobs tho:):chomp::qt: LOL...
 
zedhed said:
Hey my gurl. On your SLDL grip, try overhand and underhand mixed grip. Just have one hand over and the other under. Should be a help to you.
Then alternate hands each set so you dont get any nasty imbalances.
Glad that "big boy" helped you out. Really he was looking at yer boobs tho:):chomp::qt: LOL...
Click to expand...

LOL...whatever it takes to get some help! ;) j/k

I'm thinking I need to find someone to give me an overall form check up so to speak!
 
Sunday - Jan 9th

Today was Quads and calves.

I was absolutely not motivated today and spent a good hour negotiating with myself to get out the door. My energy levels were really low this morning and believe it or not, I'm sore from pushing cars yesterday!(we had a major dump of snow and I spent an hour pushing neighbors out of the complex...who knew beamer's suck in deep snow! My little crappy front wheel drive did much better) I decided if I could get to the gym, I'd just do 1/2 of my usual workout. Lame, I know, but it got me out the door.

I did 2 sets of everything instead of 4.

Squats-smith machine

130 - 10
130 - 10

Leg extensions

90 - 11
90 - 11

Add/Abductors -superset

110 - 12
120 - 10 - could probably start at this weight next week

Donkee calf raises

400 - 12 - 2 sets

I managed 36 minutes on the elliptical, which is my fail safe cardio when I'm really tired. I was going to just do 15 mins but one of my friends joined me at about 12 mins in so we chatted....love that for cardio.

My diet is on track, so far today.
 
Roxy722 said:
Sunday - Jan 9th

Today was Quads and calves.

I was absolutely not motivated today and spent a good hour negotiating with myself to get out the door. My energy levels were really low this morning and believe it or not, I'm sore from pushing cars yesterday!(we had a major dump of snow and I spent an hour pushing neighbors out of the complex...who knew beamer's suck in deep snow! My little crappy front wheel drive did much better) I decided if I could get to the gym, I'd just do 1/2 of my usual workout. Lame, I know, but it got me out the door.

I did 2 sets of everything instead of 4.

Squats-smith machine

130 - 10
130 - 10

Leg extensions

90 - 11
90 - 11

Add/Abductors -superset

110 - 12
120 - 10 - could probably start at this weight next week

Donkee calf raises

400 - 12 - 2 sets

I managed 36 minutes on the elliptical, which is my fail safe cardio when I'm really tired. I was going to just do 15 mins but one of my friends joined me at about 12 mins in so we chatted....love that for cardio.

My diet is on track, so far today.
Click to expand...

wtg for making it to the gym :)
 
Roxy722 said:
LOL...whatever it takes to get some help! ;) j/k

I'm thinking I need to find someone to give me an overall form check up so to speak!
Click to expand...

Well it would be tuff job but cuz Im your man on here I would volunteer for that just for you.:evil:
 
Your weight numbers are lookin good my gurl. Keep up the good work and get plenty of rest in too.
 
Well....it was -33 here this morning and yes, that is celcius....-37 with the windchill! Can we say cold?? LOL The kind of cold where your eyeballs feel cold walking from the car to work.

I'm doing the 12 week contest that starts tomorrow so will be starting yet another new log. We have to do a log for that contest specifically.

Tomorrow is D Day!! I'm actually pretty excited!! I only know of one other woman, so far, who is doing it so I'll be competing against a lot of men but hey...nothing like girl power right? and...regardless...this is a great way to focus, keep motivation high, get that cut started and have some fun in the process. :)
 
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