IG's competition journal - November 2006

[irongirl]

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

[goes4ever]

you doing cardio at 55 min already? how far out are you

[irongirl]

you doing cardio at 55 min already? how far out are you

this weekend is 15 weeks out

[irongirl]

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 )
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

[goes4ever]

looks like you are leaning down 2 me

[irongirl]

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!

[goes4ever]

can you put up your diet again?

[irongirl]

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!

[irongirl]

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

[irongirl]

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]

wow........really low carbs huh?
how many carbs per day is that ........estimate

[irongirl]

wow........really low carbs huh?
how many carbs per day is that ........estimate

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.

[KC Lifter]

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?

[irongirl]

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?

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.

[irongirl]

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