RE: Linda 'Italianangel' Fitness Championships 08
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RE: Linda 'Italianangel' Fitness Championships 08 - 4/7/2008 11:58:48 AM
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Italianangel
Posts: 2859
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
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April 6, 08
so yesterday I got meal one, meal 2 was a decaf venti americano from starbucks with like a cup of whole milk and a load of equal.........and that was it, I could not eat. I had a couple slices of ww wonderplus. repeated that 2 more times and had a bottle of pepsi.
I have been having a hard time getting up past 1000 cals since I was sick 2 weeks ago. I think between the nursemaiding of my mom a few weeks back my immunity dropped, i was not eating well then being all stressed as my mother is very difficult, and did not take my supps. So I got a tum bug and it killed me and I am 2 wks later still trying to eat more. No training today.
April 7, 08
Today I missed the fruit and skipped the Nox stac, my tummy was already nauseated by the time I awoke so I was lucky to keep down my meal 1 protein thingy and extendavol and supps. oatmeal is easy but still when you don't even want to swallow its hard as I just do not want to lose what I already had.
Lunch will be 3-4 oz tilapia, half, I don't think I can get down the whole thing or I would....anyway, 1/2 of a baseball sized acorn squash.
Dinner, same. Not sure I can do the shake today, I may just need a pop to settle my tummy, it usually does.
here is week 1 of my 16 week periodization. Its all 3x15 this week, mon-wed then repeat thurs to Sat or sun....6 day split. I am going to keep weight at 75% max.
Start routine walkthrough this week 1-3 times for 20 mins
Week 1 (yoga on Thursdays) Monday April 7th, 08
Back and Biceps
Warm-up 15 mins Stair master Speed Intervals level 6
Lat pull to front #5
Mid back row (M) #2
Hyper ext. 25lb
Bar curl 40lb
Preacher curl 25lb
DB Con. curl 5lb
DB Wrist curl 3lb
DB Wrist curl other side, 3lb
Obl. Throne bw
Obl. decline 5lb
Obl. flr 5lb
Straddle jumps mixed in on rest (going to do this tomorrow, my tummy was too upset today)
Chest and Triceps
Cardio same
DB Press
DB Pullover
Pec-Dec
Cable Pushdown
DB Ext. 2hnds
DB Kickback
Cable Hip ext.
Bum (M)
Thrusts/wt
Legs and Shoulders
Warm-up 5 mins rower, extra bout of 10 mins on step manual level 7
Barbell Squat
Lying Leg curl
Seated Calve Press
Adductors (M)
Abductors (M)
Military Press (M)
Side delt raise (M)
Barbell Front delt raise
DB Side Lying Rotator cuff
Barbell Upright row
Abs. Throne
Ab Bench
Abs. floor
< Message edited by Italianangel -- 4/7/2008 12:09:59 PM >
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(in reply to Italianangel)
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RE: Linda 'Italianangel' Fitness Championships 08 - 4/8/2008 11:53:56 AM
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Italianangel
Posts: 2859
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
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So yesterday I ended up having a green apple for snack 2 (meal 4) then had a coffee, same as usual, then for dinner I had a 6" ww bun sandwhich with just cheese, lettuce, cream cheese guacamole and pepperanccini and I had a bottle of pepsi again.
I had to go with comfort foods or I was going to loose my whole days of food and needed to stop the nausea, this is what worked. I did not have my cooler, had maybe a liter water only.
Tuesday April 8, 08
Chest and Triceps
Cardio same but I did fat burn today, its more like hills.
DB Press 35lb per
DB Pullover 17.5lb
Pec-Dec #5
Cable Pushdown #5
DB Ext. 2hnds 17.5
DB Kickback 12.5lb
Cable Hip ext. #3
Bum (M) #6
Thrusts/wt 17.5
I am totally trisetting these, one from each muscle group per triset, normally the first per muscle group, then second per muscle group.....etc, are grouped.
I did the straddles today.
I am soft bodied but have a clear chubby 4 pack......I should get my stats n pics up.....I will this week. Well those are my eyes, I am told I am not but those are my eyes, they see it chubby.
Today so far diet is bang on, but for dinner I will have tilapia n squash which I did not have for din yesterday, I did though eat a whole fillet for lunch yesterday which I did not think I could, I was so happy, and my body liked it....I was afraid the fishy may make my nausea worse but it actually shut it up!! My body does like dieting.
Linda
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(in reply to Italianangel)
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RE: Linda 'Italianangel' Fitness Championships 08 - 4/10/2008 1:13:29 PM
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Italianangel
Posts: 2859
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
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Wednesday April 9, 08
I had deep tissue massage and was told not to train so I took today off. Diet started off okay but ended poorly by end of day.
Thursday April 10, 08
Today was yoga day. We did a new pose today, I like that, she is good at adding new poses and keeping class movin’ and fresh - its much more bearable.
Since I have to back off on the amount of weight lifted, and its 15’s week…….I am paying close attention to my rep speed, 1-2-3 / 1-2-3-4. And it at least adds some intensity, I guess in lifting heavier in the past I may have not kept each rep so well disciplined in speed so now with lighter weight I have nothing better to do than count rep speed for every single last rep…….it helps make it more intense in a safe way.
Legs and Shoulders
Warm-up 5 mins rower, extra bout of 10 mins on step manual level 7
Barbell Squat - did smith, 10lb per side
Lying Leg curl - #2
Seated Calve Press - 25lb per
Adductors (M)#6
Abductors (M)#6
Military Press (M)#4
Side delt raise (M)#2
Barbell Front delt raise 25lb
DB Side Lying Rotator cuff 3lb
Barbell Upright row 20lb
Abs. Throne bw
Ab Bench 10lb
Abs. floor 5lb
did cardio after instead of before……
missed supps today, yesterday did not take them all.
Hve not had the whey cooler yet……I guess this is my stumbling week to get my stuff together. Good thing I am 16 wks out!!
Linda
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(in reply to Italianangel)
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RE: Linda 'Italianangel' Fitness Championships 08 - 4/22/2008 11:30:27 AM
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Italianangel
Posts: 2859
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
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Tuesday April 21, 08
I can’t believe how I already have a full on 6 pack with minimal effort, I am so thrilled as I am 13 weeks out now and still ahead even with the blips of the past few months. I am soft but don’t seem to be holding to much body fat, I had an early morn so was unable to do fat test, tomorrow I can though as I don’t work am, I work afternoon. I have to not eat and all this stuff to do it, its my ELG…. bioanalogics.com.
My rmt and acu lady both say my muscle is nice, dense and in great condition………..so if I am hurting now with all this treatment and being solid in shape……I imagine I would not be walking if I were not fit eh????
Had a few replacements in meals yesterday but nothing major, still clean, but did have a chocolate oh henry in the evening and 10 rice crisps……..oops. dang it pms.
Training is going great, I feel very strong, I backed off in weight a bit but at the speed I am training I am still lifting heavier than I could have before. My reps are slower now since its the only way to challenge without too much pain while keeping weight a tad lower.
I am so white though, gonna see if pacificsunco across the street from me will sponsor me otherwise PVL will pay for it and I will have to move the tanning to include some at my gyms lie down as those get me darker and faster but at this point i am so light it hurts my eyes………………….I need to tan. the dr said the biopsy off my back was clean so I should be okay. I never burn so I was shocked he wanted to check it out in the first place.
I am finding even with smaller doses of water in my mixes of supps in the morn, I am still too full to eat my breakfast until 10 or so. I sure feel much better on my diet and have more appetite when NOT eating crap….teehee.
My tummy was not too happy about me speed drinking my stuff this morning so training was a bit yukky to the tummy but I did it anyway. Still working the new supps out. I did miss my cooler again, have to try that, still have not. I did get some lemon once in a show bag and was surprised it tasted just like lemonade…..no whey taste, not even a hint!!!so I am hoping this tea one is the same, if so I will drink it probably from now on for my whey as I am so tired of the cream flavors of vanilla or choco etc.
I add the sugar free nestea to my water now so ……
more later!!
Linda
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(in reply to Italianangel)
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RE: Linda 'Italianangel' Fitness Championships 08 - 5/4/2008 5:13:52 PM
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Italianangel
Posts: 2859
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
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I so have to get my ass in gear. Still been 50/50 or less and 11 wks left.
I may just have to run daily as I have my tread, it just seems allergies have dragged me down so much…..no excuses……judges don’t care about excuses or allergies.
I just may have to keep things simple in order to get this done.
Main thing is to get lean. Everything else is there and in play, oh and I need to tan so badly.
I don’t think my back can take anything like aerials yet, as much as I wanted to get one in there. I am just in too much pain daily, train or not, even with all my treatments. I am going to the dr to ask for a specialist, someone who can look into the muscles in that area.
I don’t have time to follow my charmed program so I am going to have to do the best I can with conditioning, lighter weight and a few less days of weights, a few less exercises.
Its just that my charmed program always seems to induce some dense growth even at this stage but that is not a priority so I am re planning.
Cardio and diet have to be priority for leaning without muscle loss. Weights just need to be enough for maintaining and helping with the leaning.
Linda
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www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to Italianangel)
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RE: Linda 'Italianangel' Fitness Championships 08 - 5/4/2008 6:04:03 PM
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Italianangel
Posts: 2859
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
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Week 5 (for now, may be for more weeks)
Notes
I missed week 3 and 4 which was 3x10 and active rest, due to my lower frequency in workouts.
I am going to combine some 10 rep work, some 15 rep work and some conditioning days/work.
I am going to focus on stair master when doing cardio at the gym, and my treadmill for cardio at home with recumbent bike for cool down if I need.
Diet has been very inconsistent but if I am strict from here out with cardio and diet I will be fine.
Simplified, less exercises, less days weights to allow back healing.
Normally I hit the muscles twice per week but I am going to stick with once per week for now.
For weights will do rough pyramid 15, 10, 10, 15. Lighter weight on 15s.
Routine 20-40 mins per session.
Monday
8 Exercises for 4 Muscles (weights)
Upper Back (a row exercise)/Lats, Quads, Hams, Calves
Tuesday
Routine
2 Exercises for a muscle (weights)
Shoulders
Wednesday
Conditioning /Functional (balls, bands, balance)
Core and most muscle groups. (abs, arms, lower back, glutes, inner/outer thigh etc)
Thursday
Yoga
2 Exercises for a muscle (weights)
Chest
Friday
Routine
2 Exercises for a muscle (weights)
Shoulders
Saturday OR Sunday
Conditioning /Functional (balls, bands, balance)
Core and most muscle groups. (abs, arms, lower back, glutes, inner/outer thigh etc)
Cardio will be done whenever I can get t in, 45-60 mins 5-6 days per week.
Monday 45 mins Stair Master level 6 fat burn.
Tuesday, Wednesday, Sat or Sun 30 mins on treadmill with no incline at 5mph, followed by 15 mins recumbent bike easy daisy.
Thursday and Friday 20 mins Stair Master fat burn level 10. May also add 10-15 mins on Arc 10% incline, 15% intensity.
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to Italianangel)
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RE: Linda 'Italianangel' Fitness Championships 08 - 5/6/2008 7:40:06 PM
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Italianangel
Posts: 2859
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
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Training is going great so far, sore and stiff but lets see if that levels out in a week like normally. My back is not sooo bad and today I was able to do some aerial trials but still touched, although happy with height, I may be able to get this for July, my back is not spasming so lets see how it goes.
Eating pretty clean, and I can see the diff already. I feel really good on the diet.
I think I will be peaked by end of the month which would be super early so I will have to see how things go, that's a problem I don't mind.
Dragging ass on routine practice, forgot my music but that was a blessing considering I was dragging ass.........I know I will get there fast, its just hard during this progression phase.
Linda
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to Italianangel)
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RE: Linda 'Italianangel' Fitness Championships 08 - 5/11/2008 9:04:52 PM
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Italianangel
Posts: 2859
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
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Another 50/50 week, missed a few cardio sessions and took the past 3 days off, friday to Sunday. I missed some shoulder and chest work with weight specifics and a conditioning session this weekend as well as routine work Friday. So I only got routine in once this week.
Its a very good thing I know it well and its easy for my body somewhat, although I was trying some aerials Monday and I just may be able to get them, it all seems to depend on my backs daily input, it seems it changes daily and although I can make it worse it seems when i am working out is when I hurt less, its the rest of the day it hurts.
I used to look forward to performing my tricks in practice and letting loose but now I dread each session in the gym because of the pain I feel all day, its a huge mind game.
I am also worried about being lean enough but then am not worried about it.......I guess having lost a bit of control of things has thrown me.
I know I was always able but now I get more days where I have to take them off.......I worry that my different load, pace, frequency etc won't get ME where I WANT to be. I may get where I need but I always enjoyed the feeling of being able to do 2 hours weights per day plus routine and or cardio and or plyos....I would squat like 4x10 of 185 then go and do routine and could do it.....and shoulders on the same day with another 3 leg and another 3 shoulder exercises with 4 more of abs with good weight and still could manage routine after and it made me feel so invincible.
I used to kickbox so much more and now fear getting back into it cuz of the pain......I am going to demand my dr send me to a sport med specialist on my back but its so hard trying not to let this get me down. I don't feel as able and it sucks.
It just means that I have to do all I want with discomfort so it gets me down but I won't stop.
I don't just want to come in as needed, I want to go in and be the best one, first and overall, and really give my all, not just give what my back lets me.
I remind myself I can do BCs again next year but its just that my goal is to get top 3 here at bcs in july so I can do nationals in August - its never been here and who knows where it will be next year but anyway, I am trying to set my mind to 'gentle' so that I don't break myself and end up in worse shape, just have to keep snapping myself back.
Linda
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to bulkingup)
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well i wish you the best of course, and we both know you are a pretty awesome woman so i dont think you'll be out of it too long
