theWFH's 10 week countdown

Well, competition is in really less than 10 weeks!!  Sept. 22nd to be exact.  So, I'm keeping a food journal at Fitday and a lifting journal at work.  I work at a corporate fitness center and I love it!  I have some great help there w/ a gal who's going to go over walking and posing w/ me.  Another gal who has a lot of experience bodybuilding will review my "gameplan" to make sure I'm going in the right direction.  I have a lot of knowledge, but I don't know everything!!  So, I get advice and help wherever it's offered!
 
I was in a bad mood yesterday b/c I got passed up for a job to be a trainer at 5:30 am and that would have been perfect..  I was down deep in a hole.  I am proud of myself in that I didn't go off my diet.  Normally, I would turn to food to "help" myself.  I hung in there and showed myself I do have the strength to control myself in poor situation.  I know I will have tougher challenges ahead, but that one was a bitch.  I was counting on this job.  Oh well, there will be others.
 
Enough for today, I have chores to do!

Ok!  I've just completed my 1st countdown.  I've lost 2.3lbs but not much in BF.  That's ok b/c I don't have a lot of faith in biometric measurements.  I'll do calipers next week to see how I'm doing.  So, I've started off at 124.2 and I'm down to 121.9. 
 
Average caloric intake has been 1467.  I will start to back down the calories as weight loss slows.
 
I have been doing a 4 day split and cardio every day from 20 am and/or pm to a solid 45-60, depending on the day.  My friend at work has put together a different lifting program for me so I will be giving that a go for the next 5 weeks.  I'll be lifting heavy, getting to fatique at either the 5th or 10th rep, depending on the exercise.  Typical 4 day split.  B and B, legs, C and T, and legs again, w/ abs and shoulders mixed in for fun.  Instead of 3 set like I've been doing, I will be adding in a 4th set.
 

Ordered my shoes today and I'm pretty happy.  Amazon had some Pleaser's on sale for $31 in the height and platform I wanted.  41/2 in w/ a 1in platform.  Didn't think the 4" looked tall enough and none had a platform.  5" was too big...so hopefully these will work.  Body fat's getting done tomorrow so I'll see how I've progressed from there.  I'm getting my Husband to take pictures of me so I'll have something to compare as time ticks on. 
 
Well, off to read some more Harry Potter!  Yeah, I'm into it and already halfway through the book....  I know...geek!  lol

At the end of the ten weeks, what are you hoping your stats will be (bf and weight)?
 

Well, off to read some more Harry Potter!  Yeah, I'm into it and already halfway through the book....  I know...geek!  lol

 
lol

Right now I'm at 13.1% at 121.8 and I'm 5'2".  My 1st goal was 12% but I'm going to shoot for 10% now that I'm almost there and I still have cellulite on my thighs.  So, I'll need to drop to 117.  I can get leaner.  I've got 8 weeks now and I'm going to pace myself so I don't go nuts.  Kcal averages around 1450 w/ fruits and bread carbs in the am.  Mainly protein and complex carbs from 3pm on.  Willing to take suggestions.  Diet is on Fitday.com

I'm surprised at how easy it was to get this lean!  I'm really a junk food junkie but I think it helps that I've got a goal.  I know it's going to get really tough over the next few weeks.  There was a point last week where I didn't want to look at another vegetable!  I'm keeping my head down, focus strong and reading a bunch!  Done w/ Harry's final book!  Pretty damn good ending!

13.1% thats not bad at all for a female. 10% would be awsome 9% would be better :)

Good Luck! keep working hard.

Competition for what?

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Best of the Midwest Figure competition on Sept 22nd.

Second week of my new 4day/4set split.  I'm not killing myself by doing a 4 day split w/ 1or 2 day break.  It's 4 days out of 7.  Much more family friendly!  I think they'd miss me if I started living at the gym!

Chest/Tri's
5 rep BP as heavy as I can 95#
10 rep superset seated flye and seated press (strive equip)  55#/45#
failure pushups
5 tricep ext. V bar  70#
10 tricep ext. w rope  40#
Failure dips and decline situps

Legs
5 Olympic squats 135#
10 Hack squats  135#
20 alt lunges   50#
5 Seated Ham curl   85#
10 Dead lift   80#
20+ Swiss ball bridge into ham curl  22
Failure calf raises and abs on swiss ball  40+/25
 
I'll put in my other ones when I do them later in the week.  I left my sheet at work.  I do heavy to lighter weights, aiming for failure...  Working on getting a good weight figured out since I'm lifting a lot heavier than I've lifted before.

Back and Bi's 4 Sets, hard to fatique
 
Superset assits pullups to failure and 5 lat pulldowns
10 Dumbbell single bent over row
5 Preacher Curls
10 Alt hammer curls
20 Spider curls
60 sec plank pose
Lunges to failure on Bosu R and L
 
Right now, I'm only lifting 4 days a week.  That's plenty for me.  I can look at a weight cross-eyed and bulk up.  Besides, too much family time taken away makes for an unhappy family!  Legs tomorrow!!  Whoo hoo!
 
Scale has me down to 118.5 right now and I plan on getting my BF checked early next week!  I started 8 months ago at 129 @ 18%.  Doin' good....

Sleep, eat, workout....repeat as needed.


Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!

Legs & Shoulders
 
5 Smith mach squats
10 seated leg extensions
5 alt prone ham curls
20+ Stability ball ham curls (from a bridge position)
5 Wide grip upright row
10 Overhead press
20 rear delt flye
 
Scale has me at 118 right now.  Couldn't get my BF done this week so I'm gonna grab someone on Monday and double check where I'm at.
 
I'm going to incorporate more running into my cardio and do an additional 15 -20 min running in the evening at about 5 weeks out.  I really need to lean down my legs.  That's my only "bad" spot.  It's tougher getting as much cardio in as I used to b/c my time is being taken up by weightlifting.  When my daughter goes back to school, I'll have more time to do cardio.  That will be at approx 5 weeks out.  Good time to hit harder on that....
 
Diet is strong. I've been happy with it so far. Posted on Fitday http://www.fitday.com/WebFit/PublicJournals.html?Owner=thewfh  If anyone's curious.  My only complaint is that I can't put a time stamp on when I eat these things.  Would help for future reference....
 

Sleep, eat, workout....repeat as needed.


Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!

Damn... bummer mood today.  I'm starting to drag.  Yeah, reduced carb levels...I know...  I was looking through my cupboard, hoping some magical carb thing would leap out at me and not "punish" me later.  "Bad Girl....off the plan!"  So, I went to the store and got stocked up on veggies.  Jicimah (sp?), broccoli, celery, portabella mushrooms, carrot chips....  Got everything chopped and put away.  Makes it easier to grab later for a snack!
 
No training today.  Sunday is recovery day.  Back to Chest and Tri's tomorrow w/ Legs on Tuesday.  Really starting to see muscle separation in my upper body!!  I'm keeping that in mind while I'm in my "mood".  Helps keep my focus strong....

Sleep, eat, workout....repeat as needed.


Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!

man!  I felt good today in the gym!  I lifted harder and stonger...  Chest and Tri's today w/ decline abs at the end.  (see previous post)  I'm getting nervous b/c I haven't heard diddly squat from the gal who's making my swimsuit.  But, I'm probably not her only customer at this time!  I sent my money but am having trouble picking out a color.  I'm looking for a Turquoise that's more green than blue.  I was going to wait on color swatches she was supposed to send 1 1/2 weeks ago, but I think I'll just go w/ a color I saw on her website.  I want to decorate it myself and save some $$.  So, I'll need that time to do it.
 
Bench press 95# 5x's 4 sets ( bum shoulder so being cautious on #)
Super set flye/seated press 50#/45# 10 reps 4 sets
Pushups to failure 30/ 27/22/23
Tri extension V bar 80# 5 reps, 4 sets
Tri extension rope  40# 10 reps, 4 sets
Tri dips/decline abs superset to failure 4 sets 30,40/25,40/22,40/23/40
 

Sleep, eat, workout....repeat as needed.


Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!

Ok, I've got to post some pictures!  I wanted to do some before and afters but never got around to it!  Oh well.
 
11 freakin' % body fat right now!!!  Damn!  I feel stronger too, so I know I'm not losing mass.  Cool...  I feel right on track.  That's a good feeling.  Just need to get my posing suit under control!
 
Legs
Squats 130 5 reps 4 sets
Hack Squats 140 10 reps 4 sets
Alt lunges 50 20 reps 4 sets
Seated Ham curl 85 5 reps 4 sets
Romanian Dead lift 85 10 reps 4 sets
Swiss ball ham curl 22 reps 4 sets
Calf raises to failure 55 reps 4 sets
Swiss ball abs to failure 30 reps 4 sets
 
It's a good day!

Sleep, eat, workout....repeat as needed.


Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!

Today's a work day so I don't do anything but prepare for my classes.  Going over my posing today and planning my walk.  I would like to set up a video camera so I can review myself.  I'll have to ask the hubby to set that up for me.....
 
rest day
Step class at noon
Ironworks at 5:15pm (similar to Bodypump)
Some cardio before my Ironworks class.... Back to lifting tomorrow.  Back and Bi's, legs on Sat.

Sleep, eat, workout....repeat as needed.


Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!