RE: Fitness Figure 2007 Contest Prep
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RE: Fitness Figure 2007 Contest Prep - 6/14/2007 5:17:30 PM
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vdk_au
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Joined: 2/13/2006
From: Australia
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so, twisted your titties are bigger than hers! so what cup size are you? LOL...
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RE: Fitness Figure 2007 Contest Prep - 6/19/2007 1:52:37 AM
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vdk_au
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ItalianAngel, just wondering with the HST, say your max for one exercise is 13.6kg, how would you split the increments over the 2 week period. Since the weight is very light, it's kinda hard to do it. Thanks
Edit: I found out how to do it. I'll be using 3-4 increments, instead of the usual 6 increments.
< Message edited by vdk_au -- 6/19/2007 4:17:50 AM >
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RE: Fitness Figure 2007 Contest Prep - 6/20/2007 3:31:56 AM
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vdk_au
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You probably won't believe me, but I'm very weak and so I'm asking in general for all exercises, bench press, rows etc.
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RE: Fitness Figure 2007 Contest Prep - 6/25/2007 11:16:45 AM
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Italianangel
Posts: 2813
Joined: 8/4/2005
From: Vancouver, BC, Canada
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Only 2 days per week again this past week.......cut my hst short and am going right into the last 2 weeks of negs and drop sets. My back is tired and now I got a new mattress so it should get better but I need to do some moderate training days and even some light as I have been going heavy for months now and need a break from that, I can tell my body is bitching.
I did some more taping for BB.com today, and will have some more taping to do then I can finish the 2 week end of hst, drop and neg reps.........then I am into pre season on season!
Today I did plyo demos, routine skill demos and the like.
I have a biceps video to do for diy so that will be an intense workout and they want a full workout tape too and they like to see heavy lifting.
I have my routine idea and 2 of my figure suits so its slowly happening.
I just feel as though I could have done so much more and am used to a much more breakneck pace, more training etc but with the year as its been I just find myself chasing my tail with no catching it!!!!!
I do feel I managed to gain size regardless of all the hold backs I had this year!!!
My diet plan is lower in cals now, closer to 2500 - 3000 avg per day. Something to the effect of the below:
6:30am usual shake blend I do
9am oatmeal or flax plus with soy milk, fruit
11am/12pm protein (dry cottage cheese, chicken alternate or fish) and a cup or so of broc or green beans or 2 cup greens.
2/3pm bean curry with rice or pita with hommus and tzatziki or sweet potato, yogurt and quinoa....something to this affect, usually a cup or so of each item.
5pm protein drink or protein like above.
7pm a carb meal again
9pm and when I remember to, I take a protein here, this is where I am bad cuz I could lose 40gm of protein here and that is important not to miss so I have to be diligent with this one. I get 160gm protein in 4 meals so to get past 200 with the trace amounts in my other meals I may have to look at adding an extra shake or trading a carb meal for a protein meal at some point........or I can just have a mixed meal with protein and carb once per day so choose lunch or something and add more protein.......still thinking on this.
I drink around 2 liter per day water plus a few diet dr. pepper and maybe a venti decaf americano with sweetener and whole milk or a red tea late with sugar..........which is rare. Been using crystal light lemonade or ice tea in my water sometimes which is also a new thing............up to a few years ago I was off pop since I was teen, off coffee for years, and drank water plain..............funny how we change.
Well thats about it. I need to tan, I am way too white, Vancouver has been lacking sun and in the past few years I have not tanned outdoors as I was just too busy. I may hit the beds twice per week for a few weeks until we finally get summer, my body responds well to tanning sessions, my asthma loves the heat!
I also have to get on some cardio, aerobic type..........soon!!
Linda
< Message edited by Italianangel -- 6/25/2007 11:22:07 AM >
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RE: Fitness Figure 2007 Contest Prep - 7/1/2007 5:03:31 PM
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Italianangel
Posts: 2813
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From: Vancouver, BC, Canada
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June 26 Tues
12 mins HIIT on treadmill
12 mins stair master high intensity
12 mins cross trainer level 6 manual with reverse
12 mins on ARC quick start, 10% incl.
6 mins jog on treadmill at 5.5 mph
6 mins on rower moderate pace
June 27 Wed
red band 2x Circuit
Sumo Squat, Bent Row, Band Pushup, Rear Delt Raise, Standing Tri Ext, Bicep Curl standing, cycle abs bw.
June 28 Thr
3x20
Assisted Pullups 80 superset Obls on angle bench with 10lb
Tri PD Rope #4 triset hyperext on angle bench 10lb ts setaed calves 25lb per side
Seated Leg Press #120 ss Side Delt M #3
Pec Dec #4 ts Shrug M #4 ts Bi M #2
June 29 Fri, 30 Sat
Off.
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RE: Fitness Figure 2007 Contest Prep - 7/20/2007 11:57:41 AM
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Italianangel
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From: Vancouver, BC, Canada
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well since April I have had a ghost visit........an old accident injury in my lower left back and glute from a rear ender and I was in the back seat. It has been slowly sneaking up on me, and me being hardcore, kept working HARD and HEAVY when I can did not help.
Well, it has been so sore that every position hurts, standing, sitting, whatever. so I cannot even do a cartwheel right now let alone the prep needed to win in Nov!
So I am healing, did a physio, did chiro, looking at some massage/deep tissue/swedish/shiatsu and more physio. I have been okayed to do recumbent bike and light weight which would be fine but I am too sore to stand.............working with a few clients and I am worn for the day so the past 3 weeks have been slack, only some trail walks or hikes but thats it. I am still 129lbs more or less and started to soften a bit from lack of weights, and lack of proper diet, I mean its been some good and some bad but its not so much bad foods but the lack of eating, I have been eating under cals and under protein.
I figured I will keep on it as best I can and can enter up to a month out, so I will see how things go and play by ear BUT WON'T SAY UNCLE JUST YET!!
I know the heavy lifting over the past 8 mths, as infrequent as it was between with large rest weeks at a time...........I still overused my back.
I love deadlifting and squatting and I had not done much atg squatting, which I had done now in the past months and although the weight was not at the same amount as when I do 90 degree squats, another competitor/trainer/stuntwomen in my gym said I was lifting pretty heavy in her opinion even with the atg and had been lifting heavy when I did lift, for most of the past 8 mths so it made me think......maybe I have. I don't see it that way but even though I may have a good perspective with others, with clients etc, I suppose have a warped one when it comes to myself so I push harder and harder thinking I still have to push more meanwhile others are saying when will she stop or slow down..........
So my desire and paranoia to be BIGGER naturally and my personality being the 'punish myself, train like its your last day, push till you feel it' attitude got me an overuse injury rekindling the old accident damage.
They said it is just very very tight.......like iron cable........so it will be hard to loosen it up.....and I stretch, always have, and am flexible so this boggles me.
OH well, I am glad my muscle has gotten more dense - that is what I take from them being called iron cables. I must admit, I have been on and off on my vits........and water. that makes for the problem I have now. I just get so used to my body running like a machine with no issues that I expect too much sometimes.
I know I lost some body fat, and gained some muscle so looking as I do now I would normally reflect 122-124 even as high maybe as 126lbs but I know I gained over 3lbs or so of muscle just the past few months so looking at the past few months before that- I gained a few there too so in my calcs I would say I am up 7lbs avg of lean muscle gains in the past 8 mths with lots of time off in between too!!! Avg of a pound per month with bulk diet and training and large weeks of rest through out each heavy program I followed. Had I been even more disciplined and strict I bet I could have pulled out a few more lbs of lean gains!
Linda
Linda
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RE: Fitness Figure 2007 Contest Prep - 7/23/2007 11:57:33 AM
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Italianangel
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Time for new stats to be uploaded. I dropped a tad of bodyfat and have kept the gained muscle I got over the off season - WHOOHOO!!!! Thank goodnes considering my lack of bother to diet, eating what I want, but prob not enough food or protein......no worouts.
But now being off the past 3 weeks kinda feels like a bad time for the measurements and photos since I am not looking regularly trained but now that i am entering on season, my pre season was flaky, I am unsure I can still compete but will keep at it anyway. its more about routine, fitness routine can be hard on my injury so lets see.
I am down to 129 so I only lost 3 lbs of fat and am sure it was only fat.
I never did finish my NO Limits which I was testing for Designer and now I have some ActivaTe to test for them as well.
I am thinking to do the ActivaTe alone for a week or 2 then include the rest of my NO Limits along with.
I am going to start back slow, machine work, bands at home, recumbant bike for now until my glute/back issue gets better. It has isolated itself more now to the glute which is good, no more radiating pain up to my lower back and other side. At this point its a slow lean to show, but to be able to do my routine work is questionable and I have just over 3 mths, still not doing the routine full through and was still finishing its design when the back complained and I had to stop as i was unable to even pull off a cartwheel. That is when it all stopped - I did chiro and physio, will do some deep tissue massage too……when I can.
So here we go on my next macrocycle, pre to on season.
Linda
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RE: Fitness Figure 2007 Contest Prep - 7/31/2007 9:49:08 AM
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Italianangel
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From: Vancouver, BC, Canada
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I went back to training yesterday, after almost a full month off. I stopped my denial, went in for deep tissue massage and that did the trick, I am 80% better. I have some deep areas in my glutes and hams which cannot be stretched myself, no matter how much I try. I am very flexible, in the tendons but the muscle belly itself needed work, I also had a hamstring, the inner one, attched to the adductor........she had to rip them apart!
I was so light headed after the massage it took me 15 mins for it to subside.......now that is a ton of lactic acid build up!
So over the weekend I could see a big diff. Its not perfect, I get tight and cannot bend but its not bad like before.
It just compounded from tightness to very very tight. She said I have a battle going on in my pelvic girdle between these tight areas so its like a constant battle between them as they each pull my pelvis in different directions, which puts pain and pressure on my low low back and glute. its isolated now to the glute so that was a good time to go in for treatment.
So yesterday I got in 20 mins of light cardio and an easy 2x10 on 8-9 machines, all body conditioning.
Today I did similar except I used 4 machines for cardio, did 5 mins on each and also I did my cardio first both days, normally I do it last.
Today I did some work on balance and extreme boards while doing some arm work.
I felt good so I decided at the end of the session to try a few skills............so far so good, no pain. I did my cartwheel one armed, some holds and leaps- no pain -YEEEEEESSSSS!!!
I only have 3 months left to get this together and not sure I can do my aerial for this contest as the take off and landing really ranks on my pelvis and usually puts it out anyway, plus I have to whip my following leg after take off so we will see.
I did sent my music requests to my dj guy and have been looking at costumes.
It sucks that I cannot go full boar, I kinda feel like if you cannot, don't compete at all but at this level, its funny - sometimes they pick winners who I know even at my worst I can do better so I am going to really concentrate on the strength which they like and keep the routine as entertaining as I can. This level show also has slower music and routines which still make top 3............but then again I always feel that because of my past with this org. I have to work twice as hard as everyone else as I already have black marks against me............politics suck but oh well, part of the game and this is the next goal I chose so I am up for the challenge.
Diet has been good for the past 2 days as well, so far so good sitting at about 2500 cals. I am doing cardio daily now so if I don't lean fast enough to suit me, I will drop to 2000 cals and see from there, more cardio, less cals......etc as I get closer.
See my ActivaTe http://www.discussbodybuilding.com/m_280788/mpage_1/key_/tm.htm#280788
and NO Limits Logs for more about my experience on these. http://www.discussbodybuilding.com/Italianangels_NO_Limits_Test_Log/m_248340/tm.htm
I have been off the NO Limits for the month due to my injury or tightness or whatever........I guess it was a potential injury.
I tried the ActivaTe the past 2 days and form what I can tell it does give you a boost in the sense that I felt strong even after all this time off!!
Linda
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RE: Fitness Figure 2007 Contest Prep - 8/1/2007 10:56:46 PM
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Italianangel
Posts: 2813
Joined: 8/4/2005
From: Vancouver, BC, Canada
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Well today was a wash.....got some protein in but not a lot of meals, was in the hair salon for almost 5 hours - did not workout. Now I don't go in often, at the most, yearly! I am trying to get in twice per year now - I hate cutting my hair and had bad experiences as a child because of my long hair and their tendency to want to cut it off! Anyway, I got some cool pink streaks which I will post on my next photo shoot which is soon. Being as long as it is, it takes them some time to get my hair done.
I am about 125lbs, looking leaner and have not started far in yet so the body is saying 'lets go' and seems ready and willing to respond fast and easy.
I do feel I look a tad more muscular so I cannot wait to get really lean to see how much more so compared to the past years and I intend to get lean like I was in 2001 so I expect I will be fuller and more proportioned now, better symmetry. 6 years since I leaned super low, so I expect it will be my best physique yet, now if only I can back that up with performance in my routine.
I will take pics and stats soon, within this month.
My music is almost done and was not too expensive, I have found 2 costumes, not sure which I am going to use but am probably going to buy both and I found a wicked suit lady, most affordable yet comparable with some of the higher end suits for a FRACTION of the cost......... which I am in talks with right now for her to do both my last suits needed, my fitness 2 pc and figure black 2 pc for mandatory round.
I bought my shoes, my figure clears were only 4 inch, I need the 5........I had only platforms until last year when the show I am now doing and did last Nov has specific shoe requirements.
My black full toe and heal was also too low so now I have new 5 inch ones and it cost me under $60 for both pairs through snaz.75 WITH SHIPPING!!!!!!
These are them....
http://snaz75.com/plc-seduce-420-b8.html
http://snaz75.com/pl-gala-01.html
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RE: Fitness Figure 2007 Contest Prep - 8/8/2007 3:09:57 PM
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Italianangel
Posts: 2813
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From: Vancouver, BC, Canada
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I am absolutely frustrated and hanging by a thread!
I had to deal with some family drama on Sunday night , had a yard sale Sat + Sun so I barley ate and did not workout.
Well I had no supps, not enough water ,not enough food and some of the food I did get were poor choices . Not too bad but did get some poor choices, which coupled with time off means fat gain.
The family drama left me messed up for a few days, I carry myself calm but then its worse inside and I end up with all sorts of physical manifestations such as worsened back issues, headaches/migraines, fatigue, depression.... ........I know crap like this can be common - we all have family crap - but the point is I lost 4 days . This year has to be the worst yet for consistency and it is my fault for many of it but outside factors seem to really get trying and affect it too.
I have everything set up, costumes, my music, my routine....and I designed it so I can do it with ease, tons of strength. My back is testing me daily, back/glute that is so I feel like a friggin' gimp.
I feel like I could kill someone I mean if I was not so sore today would have been a kickbox day.
I took no supps but did go in for 15 mins before a client and walked through music and routine, kinda. I loosened a bit but its funny, its some movements which would seem like nothing....which hurt, meanwhile cartwheels, walkovers, handstand split helicopter moves were all fine, so my core can work pain free in some instances. I am getting massage Friday, more Swedish style, to de-stress cuz that is part of my pain right now, and then next Tuesday or so I am getting shiatsu / deep tissue combo which is more a treatment to heal injury.
I feel with these large gaps off my friggin' arms get soft and loose, I HATE IT. I still have a solid 6 pack and my butt has gotten a bit tighter with much more to go.....and hips too but I feel small and I know its cuz of the slack but my injury rules my training or lack of..........frig, frig, frig, frig, frig .......................
I feel I am chasing my flippin' tail.............
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RE: Fitness Figure 2007 Contest Prep - 8/8/2007 5:54:40 PM
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IBendBarbells
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You look incredible and still have many more years of training ahead of you. You only have the chance to show progress.
Do you mind if I ask your age Linda? just wondering.
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--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
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RE: Fitness Figure 2007 Contest Prep - 8/8/2007 8:05:04 PM
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IBendBarbells
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quote:
ORIGINAL: Italianangel
36.
I just wish I could go in feeling like I was able to train as I wanted with consistency and force......rather than doing the bare minimum to get in....................you know what I mean? and I dont want to skip or just do figure only. I now have to work even harder.
Linda
I know what you mean.. You still have alot of contest ahead of you. Your just getting into your prime right now girl!! I can't wait to see what happens in 4 more years! Btw your a very young looking 36 I would have guessed 28 or 29.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to Italianangel)
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RE: Fitness Figure 2007 Contest Prep - 8/9/2007 10:07:34 PM
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Italianangel
Posts: 2813
Joined: 8/4/2005
From: Vancouver, BC, Canada
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I will get stats this weekend, bf, weight, measurements.
Also photos.
ON Season 2007 Contest Plan
Pre season was dominated by injury, diet and training was sporadic.
Contest Date Nov 10th, 2007. Pre contest plan may vary this somewhere from a month to 2 weeks out.
4-6 days per week 20-30 mins fitness routine practice
5-6 days per week Cardio 20-60 mins
5-6 days per week weights, 6 day split, superset, triset and pyramid.
Some straight sets when needed for injury, if it’s sore.
Diet Plan
1800 cal per day with diet something like this:
Meal 1 - Oatmeal or protein smoothie with fruit – may became only oatmeal or only whey or combo
Meal 2 – 25-40gm protein (can of tuna or soy meat which I am phasing out soon, dry cottage cheese which will be phased out soon or scoop whey with 8 oz water) ¾ cup green beans or ½ can asparagus or ¾ cup broc measured raw.
Meal 3 – ¾ cup no fat plain yogurt which will soon be phased out, or ½ cup legumes which also will be phased out. Small Banana is an option or ½ grapefruit. ½ cup cooked quinoa, baked with a sprinkle of olive oil and chopped garlic – 4-5 baby carrots – carrots phased out closer to show, instead would use ½ cup spinach stuffed into cup.
Meal 4 – same as meal 2
Meal 5 – same as meal 3 but may become same as meal 6 depending on how I lean down.
Meal 6 – handful almonds plain raw, whey.
Avg of 2 liter water per day. Usana Essentials and Proflavinols daily, as well as Designer Supplements ActivaTe taken 3 caps twice per day as well as Designer Supplements NO Limits taken 5 caps 30 or so mins pre workout.
I may take a whey only shake pre workout and this would be prior to Meal 1 by a few hours. This shake would also have Udos, as would most of my shakes, and greens plus which would only be in the first shake of the day. I also add creatine and glutamine, but I stop creatine a few weeks out from contest.
I take interactive nutrition whey protein.
Focus on bottom end tightening with step ups, stair master, elevated tread/ct/ellip.
Hip ext, multi hip machine, inverted leg press, smith, moderate to light front/back/OH and atg squat depending on back***. Light Ham Deads, Light Ham work in general to avoid injury irritation.
Work on straddle leap height as back allows, do them between weight sets and exercises.
Keep BW work in as back/glute injury allows. (pullups, chins, dips, high pushups, abs)
Inner/outer thigh machine and cables for sure.
Keep Ab work light for back/glute injury to behave. Work on shaping with light to mod weights. Reps range 10-40! Fat burn focus.
Balance body exercises/muscle groups within focus and goals.
Here goes!! Back on track in the next few days.
PS
Aug 2nd did an hour cardio on several machines, progressive hit on tread to start for 30 mins then rower, step and ct.
Friday Aug 3rd I did 20 mins on ARC EZ with 10% elevation, to the top!
Did a few sets of pullups, dips, abs, shrugs and a careful light set of hypers.
Then I was off Sat and Sun as per prev. post regarding yard sale and family drama taking me to today!
I did get 15 mins of light routine skills and walkthrough on Wednesday Aug 8th, yesterday. Once warm my back/glute is not so bad, tolerable anyway.
Linda
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Come Visit my websites!
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(in reply to Italianangel)
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RE: Fitness Figure 2007 Contest Prep - 8/9/2007 11:43:27 PM
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Italianangel
Posts: 2813
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
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Week 1
5 days weights and cardio - 8 exercise per day
Quads and ChestHams, Calves and ShouldersGlutes, Inner/Outer Thigh, and Upper/Mid BackAbs and BicepsLower Back and Triceps 3 sets of 15 moderate / light weights
Week 2
5 days weights and cardio - 10 exercise per day
Same split but pyramid set 1x15, 1x12 and 1x15 – increasing weight for top set.
Week 3
6 days weights and cardio weekly from here on.
7 exercises per day on my sweet split.
Week 4
6 days weights and cardio - 8 exercises per day on my sweet split
3 days 3x12, 3 days 3x20
Week 5
6 days weights and cardio - 10 exercises per day on my sweet split
3 days 3x12, 3 days 3x25
Week 6
6 days weights and cardio - 12 exercises per day on my sweet split
3 days 3x12, 3 days 3x40
Week 7
Crossfit and Sissel alternative exercises, 6 per day
Upper/Lower split
1-2 sets
Week 8
Circuit Interval Cardio Combo
1 min sprints mixed with a set of weights 30mins at most.
All body each day.
Week 9
Machine Pyramid Sets 8, 12, 18, 10, 8
5-6 exercises per day
ChestBackShouldersArmsLegs
Week 10 – Week 13 Pre Contest
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