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Anita Ramsey Daily Training Journal - 7 wks out = 6/5/09
Friday June 5, 2009 - 7 weeks out till the NPC Masters Nationals
My training today was pretty good considering I spent 8 hours in a vehicle yesterday. I am currently in Phoenix, AZ till this coming Sunday so am training at a different location. Yesterday, once I got into Phoenix I went over to a really great gym - which I will tell you more about in just a bit - & did my 1 hour of cardio, then went back to my hotel room and crashed. Friday I did my first session of cardio right away, then had a meeting after. Once I was done with the meeting I went to Die Hard Gym, which is in Peoria, AZ - North West side of Phoenix. This gym is great - hard core, with lots of powerlifters, bodybuilders & figure competitors. If you are ever in the area you should definately check it out. I found out about this gym this past Feburary when I refed an APF meet there.
Anyway, like I said it is a great gym. I only had one issue while I was there on Friday, which I would like to address for everyone out there - PLEASE DO NOT BE LIKE THIS - IT MAKES YOU LOOK LIKE A FOOL (which is the nicest way I can word this). Ok, to the point... There was another female bodybuilder (who competes on the NPC National Level) there. I had spoke with and interviewed her while I was there in Feb. Well, when I came in on Friday she was there behind the counter. I waved to her & was going to go up and say hello, however, she would not even make any effort to acknowledge me, turned her back to me & said absolutely nothing to me & to top it off walked by me quite a few times still never saying anything. In my opinion this is incredibly rude & makes you out to be a real ....... When a fellow competitor comes into your gym, don't be rude and ignore them, regardless of what your issues may be. Remember, you never know who you may be blowing off - things can & do come back to bite you when you are not cool to people...
On a positive note: the owner was very cool to me. He has a posing room in the back, so I asked if I could use it. He was gracious enough to let me. However, I am not sure that he really knew my background as when I was getting ready to go back he asked me if I knew how to do my manditory poses & he would help if I needed it. Though that was very thoughtfull, if I do not know how to hit my manditorys by now I am in big trouble....
Ok, lets get to work...
Weight Training
BACK & REAR DELTS DAY & CALVS
CALVS: (superset)
5 meals per day. All protein, 1 salad which is only lettuce with vinegar, 1c green vege, 0 carbs, 0 sugar, 0 fats. Then there are the days that I get some fat with my protein which includes, peanut butter & nuts.
My diet does not change from day to day - it is the same thing everyday, with the exception of the use of fats. Some days I get fats & other I do not. That is the only change. My caloric intake is pretty low.
Keep an eye on this thread as I will be updating this journal daily. What you are going to see for the next 7 weeks is how my training will progress up to my show. If any of you have any questions do not hesitate to ask as I will be more than happy to answer.
Also, be sure to check out www.needtobuildmuscle.com I am one of their sponsored atheletes & they have some incredible products you should not miss out on... Thank you needtobuildmuscle.com for your support!
www.anitaramsey.com: Personal site, online training, articles,...
[URL="http://www.needtobuildmuscle.com"]www.needto[/URL]buildmuscle.com: Supplements, articles,...
www.highpeaksbarbellclub.com: High altitude sport training facility, bodybuilding, figure, powerlifting, articles,...
www.christinemarshdesigns.com: Best posing suits out there...
Friday June 5, 2009 - 7 weeks out till the NPC Masters Nationals
My training today was pretty good considering I spent 8 hours in a vehicle yesterday. I am currently in Phoenix, AZ till this coming Sunday so am training at a different location. Yesterday, once I got into Phoenix I went over to a really great gym - which I will tell you more about in just a bit - & did my 1 hour of cardio, then went back to my hotel room and crashed. Friday I did my first session of cardio right away, then had a meeting after. Once I was done with the meeting I went to Die Hard Gym, which is in Peoria, AZ - North West side of Phoenix. This gym is great - hard core, with lots of powerlifters, bodybuilders & figure competitors. If you are ever in the area you should definately check it out. I found out about this gym this past Feburary when I refed an APF meet there.
Anyway, like I said it is a great gym. I only had one issue while I was there on Friday, which I would like to address for everyone out there - PLEASE DO NOT BE LIKE THIS - IT MAKES YOU LOOK LIKE A FOOL (which is the nicest way I can word this). Ok, to the point... There was another female bodybuilder (who competes on the NPC National Level) there. I had spoke with and interviewed her while I was there in Feb. Well, when I came in on Friday she was there behind the counter. I waved to her & was going to go up and say hello, however, she would not even make any effort to acknowledge me, turned her back to me & said absolutely nothing to me & to top it off walked by me quite a few times still never saying anything. In my opinion this is incredibly rude & makes you out to be a real ....... When a fellow competitor comes into your gym, don't be rude and ignore them, regardless of what your issues may be. Remember, you never know who you may be blowing off - things can & do come back to bite you when you are not cool to people...
On a positive note: the owner was very cool to me. He has a posing room in the back, so I asked if I could use it. He was gracious enough to let me. However, I am not sure that he really knew my background as when I was getting ready to go back he asked me if I knew how to do my manditory poses & he would help if I needed it. Though that was very thoughtfull, if I do not know how to hit my manditorys by now I am in big trouble....
Ok, lets get to work...
Weight Training
BACK & REAR DELTS DAY & CALVS
BACK:
DB Rows:
DB Rows:
- Warmup: 1 set of 60 for 10 reps, 1 set of 85 for 10 reps, 1 set of 100 for 6 reps
- Work weight: 5 set of 120 for 6 reps - easy weight for me - was not really pushing it that hard...
Pulldowns (wide grip): (superset pulldowns with seated rows)
- Work weight: 4 sets of 140 for 8 reps
Seated Rows (wide grip): (superset pulldowns with seated rows)
- Work weight: 4 sets of 100 for 12 reps
Seated pec dec machine:
- Work weight: 5 sets of 35, 40, 45, 50, 55 for 12 reps
CALVS: (superset)
- Seated Raises:
- 5 sets of 135 for 10 reps
- Standing Raises:
- 5 sets of 150 for 15 reps
- hold each mandatory pose 20 seconds (including "relaxed" poses) for 2 rounds
- will start choreographing my routine soon. I am using some unique music - it looks like it will be a combo of three different songs - all heavy metal (kinda). I will let you know who once it is complete.
- 2.05 hrs - split into two sessions - 1 session first thing in the am before food 1hr 5min. 2nd session in the evening on empty stomach 1hr. I keep my intensity very low as I have absolutely 0 carbs & sugar in my diet.
5 meals per day. All protein, 1 salad which is only lettuce with vinegar, 1c green vege, 0 carbs, 0 sugar, 0 fats. Then there are the days that I get some fat with my protein which includes, peanut butter & nuts.
My diet does not change from day to day - it is the same thing everyday, with the exception of the use of fats. Some days I get fats & other I do not. That is the only change. My caloric intake is pretty low.
Keep an eye on this thread as I will be updating this journal daily. What you are going to see for the next 7 weeks is how my training will progress up to my show. If any of you have any questions do not hesitate to ask as I will be more than happy to answer.
Also, be sure to check out www.needtobuildmuscle.com I am one of their sponsored atheletes & they have some incredible products you should not miss out on... Thank you needtobuildmuscle.com for your support!
www.anitaramsey.com: Personal site, online training, articles,...
[URL="http://www.needtobuildmuscle.com"]www.needto[/URL]buildmuscle.com: Supplements, articles,...
www.highpeaksbarbellclub.com: High altitude sport training facility, bodybuilding, figure, powerlifting, articles,...
www.christinemarshdesigns.com: Best posing suits out there...
!!!! Unless, I have to appear somewhere or do something where I still need to be in top shape - which will probable happen & then I only get to turn loose for a day.
