Irongirl's competition log

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irongirl

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Hi all....I had a journal last year before the comp and found it very helpful, so I decided to post one on this board (I like it here). Any comments, suggestions, whatever will be much appreciated.

I am presently 12 weeks out, comp is Sept 17th. I started dieting May 1 at 183 lbs...presently 169 and aiming for 139- which is what I weighed last year. I started my diet 20 lbs heavier ths time.

Up this morning at 5:30. Cardio 30 min on stepper, 15 minutes on bike. To work at 8:00. Will train following that. I will post my training and today's diet when I get home tonight. I'll post a couple pics too.
 
alright, this is gonna be great, keep this updated as possible
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LOL..thanks...dunno how great it'll be, but here goes.....

Already told you my cardio for this morning. It's upped to 50 minutes starting tomorrow.

Worked from 8 am to 8 pm today. Trained biceps and legs after work. I train DC style. Except for legs now...because I am not looking for any more growth, I'm actually trying to tone them down to get a more balanced look. They easily overpower my upper body, so I'm going with LOW weight and high reps.

BB curls... 65 x 5/4/3 Ok, I know this sucks..lol..chalk it up to a long day?? We'll see what happens next time. Gonna have to lower some of the weight on some exercises as the diet is progressing.

Pinwheel curls...25 x 12

Leg Extensions and Lying Ham Curls...I alternate between the two with very little rest...enough to stretch a bit. 40 lbs x 20 reps for leg ext (6 sets), 45 lbs x 20 reps (6 sets) for ham curls

Leg Press...180 x 30, 180 x 20, 180 x 20

Lunges...2 sets of 20 with 25 lb DB's (my knee was not cooperating tonight- I usually do 5 sets. One knee- no ACL, multiple surgeries, other knee- patellar tendonitis- I wear a strap)

2 sets of bodyweight squats

Was not as good a workout as I had hoped tonight.

Any comments or suggestions appreciated.

My diet......

50 mg ephedrine, 400 mg caffeine, ,25 mcg T3 prior to cardio. 0715- after cardio, 50 gram protein shake with water and 1 tbsp flax oil, 1/2 cup strawberries

1000- 1/4 cup Fibre 1st cereal with skim milk, 1 pkg Splenda, 250 mls egg whites, 1 whole egg, 2 slices turkey bacon, 2 fish oil caps, multivit

1215- grilled chicken breast, spinach salad with Light Italian dressing (supposed to have 1/2 cup brown rice but forgot :(

1515- 50 gram protein shake with water, 50 mg ephedrine and 400 mg caffeine

1900- (pre workout) 1/3 cup oatmeal mixed with 2/3 cup egg whites and 1 whole egg

2015- training...2 scoops Nitrous in water beforehand

During training...20 grams BCAA's in water

Immediately post workout...1 1/2 scoops protein powder with water (forgot my banana god dammit)

1 hour later (2230 hrs) 6 oz lean steak, potato (50 grms carbs)..used Molly McButter on potato, 2 fish oil caps, 2 ALA caps

Before bed I will have 1 cup FF cottage cheese with 1/2 scoop protein powder, 1 tbsp flax oil, 2 fish oil caps

Get up for cardio at 5:30 (working 12 hours again tomorrow...only a cardio day)
 
Right, a few pics....First one taken MAy 25th, second June 26th. Yes I know, I'm fat. Weight at beginning of diet 183 lbs, now 169. Had changes made to the diet today.
 
definite improvements between two pics, I love the detailed log, please keep it going!
 
Thank you for posting this, it will be very informative for everyone ;)
 
Thanks guys!

0600- 50 mg ephedrine, 400 mg caffeine, 25 mcg T3. Cardio x 50 minutes....35 on bike, 10 on stepper, 5 on bike....couldn't finish on the stepper, felt kinda gross this morning- it was hard. An extra 10 minutes makes a big difference.

At work now til 8 pm. I'll post my diet tonight.
 
IG,
what is the purpose of splitting up the 50 min cardio into 3 different machines?
Is it better, or do you do it to prevent boredom? When I do cardio, I always do
the whole time on one machine
 
g4e...sometimes I split the cardio between 2 machines, only cause I'm bored or my ass hurts from sitting on the bike. Depends on my mood and my energy level. This morning I should have stayed on the bike. After 10 minutes on the stepper, I just felt sick and I really didn't think I'd finish so I hopped back on the bike. And at our gym, you can only book your equipment 20 min at a time, no double booking, so sometimes I have no choice but to split it up.
 
Non training day diet

0715- 50 gram protein shake with water

1030- 250 ml egg whites, 1 whole egg, 1 sl FF cheese, 1/2 cup Fibre 1 cereal with skim milk, 1 tbsp flax oil, 2 fish oil caps

1315- 1 can tuna, spinach salad with light Italian dressing, 1/2 cup brown rice

1530- 50 gram protein shake with water, 1 tbsp flax ol

1815- 6 oz lean steak, potato (30 gr carbs), broccoli, 2 fish oil caps

2130- 250 ml egg whites, 2 fish oil caps, 1 tbsp flax oil

50 mg ephedrine, 400 mg caffeine before cardio and Meal 5

Had some changes made last night to the diet...looking forward to seeing the results :)
 
wow that is a lot of flax, how many grams of fat a day you doing? how many calories total?
 
I try to switch up the cardio as well...to much time in one spot makes me feel like I've been there forever..
 
Cardio this morning at 7:00...30 minutes on stepper and 20 minutes on bike

Training at 7:30 pm....most of my lifts are all going down due to the dieting...I hate that


Flat DB press...45 x 6/3/2

Shoulder press machine...100 x 7/4/2

Close grip bench...90 x 6/4/3

Reverse grip pulldowns...135 x 8/4/2

Deads...160 x 5, 110 x 8

Threw in a couple sets of shrugs with 30 lb DB's

Not a bad workout. I do the extreme stretching as per DC training...nearly tore the shit out of my hand hanging by the straps for the back stretch. My thumb is still numb.
 
Gee thanks!! The chest and shoulder exercises haven't suffered much yet, but the other lifts have. I was up to 210 x 4 on the deads...it kills me not to be able to do that now. It'll be somethign to beat in the off season now :)
 
Walked outside for cardio this morning...50 minutes...the gym was closed for Canada Day. Saturday and Sunday are off days for now.
 
wow that is a lot of flax, how many grams of fat a day you doing? how many calories total?
Click to expand...

One weight training days it's approx
260gmsP, 145gmsC, and 45gmsF

Non-weight training days approx
260gms P, 85gmsC, 55gmsF


The carb count is actually higher depending on the portions of green veggies, but this is mostly fibrous carbs

I made a mistake in the last diet posted and put in an extra tbsp of flax...oops :)
 
I count 4tbs of flax, and it is 16g per tbs corect?

16 x 4 = 64g plus fat in meats, how do you get 45g?
 
I made a mistake in the last diet posted and put in an extra tbsp of flax...oops
Click to expand...

On a non weight-training day, it's 3 tbsp...at 14 grams each...that's 42

A weigh training day, it's 2 tbsp
 
irongirl said:
Non training day diet

0715- 50 gram protein shake with water, 1 tbsp flax oil

1030- 250 ml egg whites, 1 whole egg, 1 sl FF cheese, 1/2 cup Fibre 1 cereal with skim milk, 1 tbsp flax oil, 2 fish oil caps

1315- 1 can tuna, spinach salad with light Italian dressing, 1/2 cup brown rice

1530- 50 gram protein shake with water, 1 tbsp flax oil

1815- 6 oz lean steak, potato (30 gr carbs), broccoli, 2 fish oil caps

2130- 250 ml egg whites, 2 fish oil caps, 1 tbsp flax oil

50 mg ephedrine, 400 mg caffeine before cardio and Meal 5

Had some changes made last night to the diet...looking forward to seeing the results :)
Click to expand...

I am basing the count of four TBS on the diet you posted above, I still count 4... lol

gotta keep my eye on you :flute:
 
Non training day diet

0715- 50 gram protein shake with water

1030- 250 ml egg whites, 1 whole egg, 1 sl FF cheese, 1/2 cup Fibre 1 cereal with skim milk, 1 tbsp flax oil, 2 fish oil caps

1315- 1 can tuna, spinach salad with light Italian dressing, 1/2 cup brown rice

1530- 50 gram protein shake with water, 1 tbsp flax ol

1815- 6 oz lean steak, potato (30 gr carbs), broccoli, 2 fish oil caps

2130- 250 ml egg whites, 2 fish oil caps, 1 tbsp flax oil



I admitted I made a mistake and listed an extra tbsp...I didn't go back and edit the post :stupid: It's fixed now...so it's 3 god dammit!! lol

Hmmmm....my every move is being carefully scrutinized I see ;)
 
irongirl said:
I admitted I made a mistake and listed an extra tbsp...I didn't go back and edit the post :stupid: It's fixed now...so it's 3 god dammit!! lol

Hmmmm....my every move is being carefully scrutinized I see ;)
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damn straight, I got my eye on you :hahaha:
 
Cardio this morning at 6:00 for 50 minutes. Did it all on the stepper ;) Cardio bumped up to 6 times a week now. Weight 167 this morning. Working until 8 pm, will train biceps and legs then.
 
I'll post tonight's training in the morning...too tired. Front double bi pic taken tonight.....
 
Thanks mpresiv :)

Training for last night....

Alternate DB curls 30 x 8/5/3 My elbow was really starting to hurt- what's up with that?

Hammer Curls 25 x 8/5 My elbow hurt too much

Leg extensions, alternated with High wide leg press....sets of 20...40 lbs on leg extensions, 180 lbs on leg press

Leg press.....4 sets of 20, 180 lbs

Standing calf raises....150 x 5, 120 x 5, 90 x 5, 60 x 10

I cannot do legs anymore on a day when I work....I can't do it justice, it's just too hard. And this morning my elbow is killing me
 
irongirl said:
I'll post tonight's training in the morning...too tired. Front double bi pic taken tonight.....
Click to expand...

woot, woot, woot!!! look at those guns!!!! :buff:
 
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