theWFH's 10 week countdown

So, the diet's starting to get old.  I'm getting cravings and binge urges.  Not too strong but I see them coming up over the next few weeks.  I've got 6 weeks to go and I'm looking great!  That's what keeps me on track, diet wise.  Workouts are easy for me to do.  I love lifting and cardio!  I'm happy as a lark when I'm sweating!  Er, the problem...I love to eat as much as I love working out!  LOL
 
Back and Bi
 
Superset; Pullups to failure/ Lat pull downs 5 reps, 4 sets. 10/80, 8/70, 7/70, 8/70
Dumbbell bent over row 10 reps, 4 sets #35
Preacher curls (ugh!)  5 reps, 4 sets #30
Alt incline Hammer curls 10 reps, 4 sets  #12
Spider curls  20 reps, 4 sets #20
Alt lunge,leg lifts on Bosu to failure 4 sets ( I did 20 each leg)
Plank pose 1 min 4 sets.
 
I'm going to change around my routine and do back 'n bi's on Monday... I'm not progressing on my biceps and I think it's because of fatique.  I teach Ironworks (bodypump basically) on Wed and Thurs.  I may be exausting my bi's before I get to them.  Sunday's a rest day so I will be fresh come Monday..  We'll see how that works out!

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


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

I like your routine. Looks good could not figure out what you ment with the numbers at first though... 10 here 5 here 10 there.. I read more higher reps mid weight Lower reps high weight.

Looks cool!

This is probably one of the better routines I have seen. In my own personal opinion.


How long since you last took pictures of your self?

keep up the good work. your prity strong as well

http://uk.youtube.com/user/franco18grant

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I haven't taken a pic as of yet....  If I can get someone to take one of me, I'd be good.  I'll hit up my sister to do it this weekend. 

Yep, you got it "Bend".  I'm starting out w/ heavy weights at only 5 reps, then I lower the weight, increase the reps, same muscle group but I do a different exercise.  Sorry I can't take credit for the routine.  A friend of mine at the gym who has more experience in contest prep help set it up.  I'm learning a lot from her!

Her addition of the 5 to 10 to 20 was a great idea and I love it!  It different from my normal 4 day split I designed.

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


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

So, I pushed out some cardio today...didn't want to but boy do I feel better having it behind me instead of ahead of me.  10 min treadmill, 10 min crosstrainer
 
Legs and shoulders
 
Smith squats 5 reps,4 sets @ 80, 90,100,100#
Seated leg extension, 10 reps 4 sets, all at 90#
Alt prone ham curls 5 reps, 4 sets @ 35#
Swiss ball ham curls 20+ reps, 4 sets. ( I did 22...do a bridge on ball and curl in)
Upright row wide grip, 5reps 4 sets @ 45#
Overhead dumbbell press 10 reps 4 sets @ 20#
Rear delt flye 20 reps 4 sets, @ 5#  ( my shoulders were pooped!)
 

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


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

Hey girl,
found ya!!!!
Now I can subscribe and keep up with ya and your training journey.......your so close!!!!!
Pics please!!
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

Yep!  Hopefully my sis can take pictures of me tomorrow...  If I can figure out how to get them from the camera to here!  (No, I'm not blonde...but my sister is!)
 
Switching to Back Bi's for better form.
Superset Pullups(to failure)/Lat pulldown 5 reps, 4 sets  70#
Single arm row 10 reps, 4 sets 35#
Preacher curls 5 reps, 4 sets 35# (increase from last time..bi's not burt from class)
Alt incline hammer curl. 10 reps, 4 sets 20#
Spider curls 20 reps, 4 sets
Plank pose 1 min 4 sets
Single leg Bosu knee lift/lunge back to failure. I did 25, 4 sets
 
I feel good!  Got my suit ordered, my bikini bite and protan here at the home.  I'm going to check w/ my Stylist about "doing" something w/ my hair.  Gonna experiment w/ makeup next week.
 
My sister's coming over tomorrow to video tape my walk and mandatory poses.  That way I can see myself better than using just a mirror.
 
I'm on my way!

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


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

Did my legs on Tuesday and increased my workload too.  Good...
 
My sister came over and we have a posing routine down now.  I'm happy that I've got feedback now.  I've noticed w/ the camera that my arms are being held too high and out of balance.  So, I'm working on correcting that.  I'm also working on posing w/o a mirror.  I'll pose, then slip a few inches over to check my arm positioning.  That way, I've got a feel for how I'm supposed to be.

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


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

One hell of a ****ty week.  Stress is playing a toll on family life.  I abbreviated my workout yesterday for Chest/Tri's but got back on track this morning w/ legs.  I'm hoping that I can smooth out the "wrinkles" this competition is causing!  Oh, and daughter's b-day was this week!  I made 2 (yes two!!) separate cakes for 2 separate parties and did NOT lick the bowl!!
 
Damn....that's tough!

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


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

Whoo hoo!  I'm now in the 10% range an weigh 116#'s!  I just need to tighten up on the legs and I'm set.  Still waiting on my posing suit.  I'm going to decorate it myself and save some money.  I'm handy and creative so I won't be a problem.  Still gaining strength so I'm really happy!
 
I've got my walk down and hand gestures being ironed out.  Still working on symmetry as far as arm/hand placements....  I just wish I knew how to get my pics up here!  I'm not dumb, I just need to be shown how....  Oh well!

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


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

wicked news~
Congrats, this must feel really good at this stage!!  I know, this time around my legs, saddlebags to be exact, are just horrible, I have never had this prob but had let myself go a bit I guess in the past few years and not gotten tight enough since 2001 or so.  When its there for a while and has creeped up on you, its like last to go!  Oh well we just keep sweating out the cardio and dieting and it will go.
I cannot wait to see your suit.
If you have your pics uploaded somewhere online like yahoo or tripod, let us know, we can check it out.  These sites make it easy to upload pics for free.
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

Thanks Linda... Yeah, my legs are stubborn but I'm being patient.  I've greatly decreased the appearance of my cellulite and I'm very happy with that.  I cannot help genetics, but at least I can minimize it!
 
I'll figure out the picture thing!!  IF it kills me!  I'm pretty proud of my hard work and it's showing.  Lots of friends are telling me how good I look and are going to the show.
 
Chest and tri's today
NO big changes in weights and I'm still strong.  I haven't had to drop weight so that's a good sign I'm not losing muscle mass.  Just Damn tickled my legs went from a 13 to a 10 mm pinch!!!

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


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

Damn...  Energy's going down now.  I'm feeling a little light headed right now but I've eaten enough food today.  I'll wait and see how I feel here in a little bit.  I've been really craving carbs!!  I miss pizza...  So, I've been focusing on separating the word pizza from the "item".... sounds crazy but if I don't associate the word to what it is, I'm stronger and I don't dwell on not having "pizza".  Crazy I know.... but it's working so far!
 
Legs day
Squats 5 reps, 4 sets 145#
Hack squats 10 reps 4 sets (this time w/ toes out, feet wide)140#
Alt lunges 20 reps each leg, 4 sets 50#
Seated ham curl 5 reps, 4 sets 100#  (Up 10#)
Romanian Dead lift 10 reps, 4 sets, 85#
Ham curls on swiss ball 25 reps, 4 sets
calf raises 50 reps, 4 sets
crunches on swiss ball 20 reps, 4 sets
 
 

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


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

Went rollerblading today for some fun cardio!  Loved it!  I used to rollerblade ALL the time!  That was in BC time.  I've broken them out again b/c the variety is nice.  I'll be running on the treadmill later.
 
I'm in the 10% range now and weigh 116#'s!  Wow....  I still need to tighten up the glutes and thighs though.  That's why the rollerblades and treadmill will be hit am and pm!
 
Have a good one!

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


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

I've been up since 4 am, watching the lunar eclipse and then hitting the gym.  What a cool site.  My daughter wanted to see it.... I reluctantly agreed..but it was cool. 
 
Glutton for punishment, after doing my 1 1/2 routine, I went back and did Yoga!  I'm now pooped! ...but the yoga felt good!  Worth it!
 
Legs w/ shoulders today.  The only thing I changed was I substituted Lateral cable raises w/ shoulder presses b/c I've seen better results before when I've done this exercise.  I want a beautiful "cap" to show off for contest!  So, I'm shaking it up a little.
 
No posing suit yet dammit!  I'm calling that gal today.  Anyone ever delt w/ Vandella designs out of South Carolina?

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


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