IG's competition journal - November 2006

[goes4ever]

that is odd about the treadmill.........but even if your heartrate is not high enough you have to be burning fat though.....right?

[irongirl]

that is odd about the treadmill.........but even if your heartrate is not high enough you have to be burning fat though.....right?

Your target heart rate should be within 65-75% of your max heart rate to burn fat. So, yes, I was in that zone, but I like to be at the top of that- 75%.

Cardio this a.m. x 45 min. 30 on elliptical, 25 on bike. I had NO trouble getting and keeping my heart rate up!!

Non training day for me. Off to the city until Sunday so I'll be training at a better gym. yay!!

[irongirl]

Time for an update. I was out of town for a few days, so I am going to give the condensed version

Thursday morning- cardio x 45 min. 30 min on the ARC trainer and 15 on treadmill. This was the first time I ever used the ARC and it is awesome!! I am gonna hit our new CEO at our Y up for one..lol..let's see how far I get with that!

I did legs that afternoon. Same as before.

Friday morning- 45 min cardio all on the ARC. Later in the morning I trained with Decay on this board. A good friend and fellow competitor. We did arms. This guy has wicked bicep development!!! Awesome! Made me look like a little girl..lol..

That was it for training and cardio. I had a good time Friday night. met up with Decay and his wife. Had some drinks (I had a lot ) It was my last drink til Xmas!! I had a ball!

Soooo, my competition diet started this morning- YAY!!!! I am so very excited!! My prep guy (Andy) has me on a keto diet for at least 3 weeks, to give me a kickstart. This is the first keto diet I have ever done. It'll be interesting!!

I will train later today- chest and shoulers

[goes4ever]

what is an ARC trainer

[irongirl]

http://www.ecybex.com/Products/displayproduct.aspx?id=600A

The one I used did not have the moveable arms, which I prefer.

[Matt76]

they just picked up 2 of those at are school. I think it hits my quads a little harder than I like so I steer clear of it

[irongirl]

they just picked up 2 of those at are school. I think it hits my quads a little harder than I like so I steer clear of it

lol...don't be wussy Matt I like it for that reason. And it hits the hams and glutes way better. I need all the help I can get there!

[goes4ever]

looks interesting, never saw one before

[irongirl]

My training from last evening....

Incline bench (smith machine- with smith exercises, # is weight on bar)
60 x 6
60 x 7
60 x 7

Cable Crossovers
50 x 8
60 x 8
50 x 8

DB Flyes (only discovered that I could do them today and it doesn't hurt my shoulder )
10 x 15
15 x 12
15 x 12

Shoulder press (smith)
35 x 8
40 x 8
40 x 7

Upright Rows
50 x 8
50 x 6
50 x 6

Front Raises
12 x 10
12 x 10
12 x 8

I had to warmup my shoulder a LOT before I could start. Holy crap you should hear it when I first start. And it hurts too!! After awhile it loosens up quite a bit and it's ok. I have gone up in weight to on the presses and bench, so it's cool. One of the things I do to warmup is that DC stretch Matt and Aaron showed me.


Cardio this am x 45 min. 30 on elliptical, 15 on bike. I am taking 24 mg ephedrine before cardio and holy crap do I ever sweat. I gotta bring a towel from now on.

It's amazing how only 1 day on my diet, and I feel like a million bucks lol

[Matt76]

that DC stretch is a killer to say the least. Good looking workout, just make sure to take it ez and back down if it starts getting that weird feeling

[irongirl]

Here's my back workout from yesterday....I was very pleased. I felt great, and strong.

Rack Deads - wow, the first 2 sets were easy!!!! The last one, my grip started to fail, but I had straps on so I made the 5 reps
240 x 5
250 x 5
250 x 5

BB Rows
80 x 8
80 x 8
85 x 8

Rear Delts (face pulls on seated row)
60 x 8
45 x 8
45 x 8

Wide grip Pulldowns
105 x 8
110 x 8
110 x 7

Narrow grip pulldowns
105 x 7
105 x 7


Cardio again this am x 45 min. I did 35 on the elliptical and 10 on the rower. I liked the rower a lot, it was fun

I know it's only the 3rd day on my diet, but I gotta say I feel and see a difference. It's all fluid I know, but it does wonders for the motivation!!

[goes4ever]

dizam!........looking strong

[Decay]

Good workout IG, sorry I missed it. Maybe next time...

(Thanks for the bicep comment btw. )

[irongirl]

Well, I was away for a few days. I was in a place where I had no access to a gym, so I didn't train or do cardio. But, I am very proud to say, that I stuck to my diet 100%. I took all my food with me, and while evryone else ate take out and sweets, I had what I was supposed to. I am very proud of myself..lol..we stayed in a B&B where the owner always had freshly baked cookies/muffins, etc for the guests. And I must say that it didn't bother me a bit.

[goes4ever]

that is awesome girl! wish I could say the same about my weekend diet!