theWFH's 10 week countdown

Man, things are going great!  I'm now having people stop me at the gym and ask me if I'm competing.  It feels wonderful to see my hard work pay off.  People can tell....that's awesome!  I'm starting to get a following at the gym so I hope to have a good sized group to cheer me on.

I swear, I look different from even a week ago....  I'm starting to finally see the separation between Vastus(s) and Rectus Femoris group.  Sweeeet.  My legs have always been chunky, so it's great to see them "lean out".

No real lifting today.  I taught Yoga this morning, noon step and I'll go back and teach my Ironworks class.  That's enough for one day, I think! ;)
 
OH yeah, suit will be here by the weekend or early next week!

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


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

Wicked news, that is great!  you have to post some pics girl!
Linda

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

Ok!  I'm now at 114#'s.  Holy Frick!  Today is exactly 3 weeks to go and I'm there!  I'm going to maintain what I've got and find out what my BF% is next week.  At this point though, I'm looking more at how I look and feel instead of what the numbers say.  I feel and look great!  I had a gal I know come up and tell me what an inspiration I am to everyone else.  That felt awesome...b/c that's my goal!  I want to be an inspiration for others.  If you want something bad enough, you can make it happen.  Hopefully this will help me in my carear.  I'm a certified Personal Trainer, been a Group Fitness Instructor for years....and now I'm ready for more!  Just need to show I know what I'm doing and expand my knowledge.
 
....yeah...I need to figure out how to get these frickin' pictures up!!

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


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

Ok, so I have 18 days to go!?!?!?  Holy cow!  I'm going to start hitting the treadmill harder.  My legs are not where I want them but how much can I change in such a short time? (Rhetorical question really...)  I've got good mass, but I need to cut more.  So, off to the treadmill to run!!
 
Favorite leg routine today
Smith squat 125# 5 reps, 4 sets
Jam'n squat (added it) 150# 10 reps, 4 sets
Leg extension 100# 10 reps, 4 sets
Alt ham curls 40# 5 reps, 4 sets
Swiss ball ham curls 25 reps, 4 sets
Wide grip upright row 40# 5 reps, 4 sets
Superset; Lat cable raise 20# 10 reps, 4 sets.  Overhead dumbbell press 20# 10 reps, 4 sets
 
Changed things up b/c I REALLY like the Jam'n machine and wanted to have more of a "cap" on my shoulder.  Cable raises really do that for me.  Jam'n really helps lift my butt.  I should've started those sooner...but hey.  I was doing a program a friend showed me and I gave it a shot.  I just wanted to make it my own.

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


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

Dammit, no suit!  If after the mail comes today and still no suit, I'm calling her.  I'm getting a little irritated.  I contacted this gal in Mid July to discuss suit options, so she's had plenty of notice.  I paid her already for the suit at the end of July....what else can I do?!  I'm getting frustrated!
 
Changing the cardio to help w/ the legs.
A.M. class(I teach) or my weight routine
Afternoon 20 min run on treadmill
Evening 20 minute power walk
 
Breaking up the routine will keep my metabolism up throughout the day instead of one intense burst and then a continual decline.  Plus I don't want to combine my lifts w/ cardio too much.  Otherwise, I'm too pooped to do my best.

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


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

Do you mind telling me how you get your bf done?  What format to you use?
Linda

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

I do a 6 area pinch.  Thigh, scapula, Iliac, tricep, chest, stomach.  Hate gettin' my thigh pinched!  That hurts!

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


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

OKay, thanks.  I have been using a very expensive machine, it told me I was 20% back in April, now it said I was 14% but then when I added my anthros it said I was 20%, I just cannot see how I can be so I guess I need to do pinchers too at this point.
I have the ELG 2 - www.bioanalogics.com its supposed to be very accurate.
Linda

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

Hey ItalianAngel,
Bioimpedance really measures me high b/c I have very little sub-cutainous fat.  It's mainly total body fat that jacks those numbers up.  That's frustrating to me b/c I can measure very low w/ calipers b/c it only measures sub fat, but bio is higher.  But, I look at it this way....  At least my organs have the padding instead of my ass!

I'm really cracking the whip these last two weeks.  I used to allow myself Diet Rite pop and a slice of oatmeal bread every now and then.  Oh, and chew a TON of gum!  Just to keep my mouth busy...  No more.  I've felt bloated and I know it's because I've lost control of my oatmeal bread (started having a slice every day for 4 days), swallowed (yes, I said swallowed) too much gum and not enough water!!  I'm going to "suck it up" b/c who know's when I'll have this opprotunity again!  I'm 37 and some guy at the gym asked me if I was 25!!  Too funny!  I look good...and I want to show well!  Crossing my fingers!  Hopefully new pics this week and I'll get them up(with help from my Bro)!

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


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

About frickin' time!  I got an email today that a my posing suit is being shipped and I've got a shipping number!  Two weeks until competition and my suit is finally being shipped?!  What if I really need alterations, which is part of the fee for this suit....  I don't think I'd get it back in time!  I've got a friend who's a seamstress who I think I'll trust to a good job.

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


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

Boy, I'm starting to feel the diet and training kick in...or at least kick me in the ass.  I'm tired!  I feel like I'm running on automatic pilot right now.  This will be a challenging 2 weeks.  I knew it would be so this  is no surprise....

Legs
Squat 160# 5reps, 4 sets
Hack squats 145# 10 reps, 4 sets
Jam'n squats 130# 20 reps, 4 sets
Seated ham curls 90# 5 reps, 4 sets
Dead lift 80# 10 reps, 4 sets
Ham ball curls 25 reps, 4 sets
Calf raises 50 reps 4 sets
Swiss ball abs 25 reps, 4 sets

I had to teach a Hi/lo class this morning also....I'm wiped!  Gonna go take a nap, now!!  A well deserved nap.
 
Oh yeah!  I'm drinking a frickin' ton of water.  Goal is every day take in between 1 to 2 gallons.  I will really hit water a day before the show hard and then stop.  Let the ol' body pump it out and (hopefully!!) show some good cutting!

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


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

Wicked cool!!!!  Now what are jamn squats.........got me realy curious?????
Great going with the weights and water.........although I woujld not have more than a liter or so the day before at most........
way to go!!
Linda

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

ORIGINAL: thewfh

Hey ItalianAngel,
Bioimpedance really measures me high b/c I have very little sub-cutainous fat.  It's mainly total body fat that jacks those numbers up.  That's frustrating to me b/c I can measure very low w/ calipers b/c it only measures sub fat, but bio is higher.  But, I look at it this way....  At least my organs have the padding instead of my ass!

I'm really cracking the whip these last two weeks.  I used to allow myself Diet Rite pop and a slice of oatmeal bread every now and then.  Oh, and chew a TON of gum!  Just to keep my mouth busy...  No more.  I've felt bloated and I know it's because I've lost control of my oatmeal bread (started having a slice every day for 4 days), swallowed (yes, I said swallowed) too much gum and not enough water!!  I'm going to "suck it up" b/c who know's when I'll have this opprotunity again!  I'm 37 and some guy at the gym asked me if I was 25!!  Too funny!  I look good...and I want to show well!  Crossing my fingers!  Hopefully new pics this week and I'll get them up(with help from my Bro)!

I think i will need to do the same.
As for the suits, you should be fine especially with a local seamstresss as back up.
Next time try posingwear.com she is THE best, I just found her a few months ago!  She is so cheap but her suits look like thousand dollar suits and cost like 3 hundred or 4 instead, so you can get nice ones for even 2hundred and those look much more expensive than that.
My suits are done, just a small alteration to add the V the front of my fitness suit and she beaded my fitness routine outfit, 4 pc's which I go used from Diva exch. then had it sent straight to her for the beading as it was not quite jazzy enough.  I got my figure 2 and 1 pc used and ready and they fit well.
took her a couple weeks to get my suit premade and off to me for fitting which I did 2 days ago and will mail back Monday so she can bead it, and she even sent me the bead design ideas for me to choose- via email, I just told her to come up with some ideas and she sent a couple, usually I have pre set ideas of my own but I let her go wild on that and she is doing a flame idea but in beads which looks great.  My suits are all at my bodyspace at bb.com, small pics but you can see my figure and fitness suits, except the black plain 2 pc for figure, she will make that now that she knows my fit.  Just got my dance shoes in too so now I won't be killing myself with injury!!
Linda

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

Well....I'm going super cheap w/ my suit.  I'm adding the rhinestones myself...that's why I'm freakin' out.  I'm pretty good at sewing but I didn't want to add making a suit to what I'm doing already.
 
Man, talk about the last 2 weeks kicking your ass!  My butt is dragging!!  I went to bed early (for me) at 11pm, woke up at 7 am, ate oatmeal, read the paper and took a nap from 9 to 10am!  I feel like I'm on autopilot!
 
Hey ItalianAngel.  Jam'n is a standing squat machine.  I love it.  It really helps a person do a deep squat safely w/o letting the knees come forward and really target the glute and hams.  Your knees stay over your heals and don't come forward.  You use free weights to load it, pads for your shoulders for supporting the weight.  You hang onto the handles, flip the pin and squat to your heart's content. ;)
 
Gonna go walk up to the farmer's market now and see what fresh goodies I can bring home.  I'll think I'll be taking an afternoon nap!
 
 

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


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

Well...I'm now down to 111#'s.  I have not seen that number since I was a teenager...wow.  The low bf and Kcal is taking it's toll.  I slept off and on this afternoon.  I had a cup of coffee and I'm still quite sluggish.  I had planned on doing some cardio today but I'm going to have to pass.  I probably pushed it too much yesterday and I'm paying the price.  I had back/bi's then ran for 25 min in the morning.  Afternoon, I went back to the gym and did stepmill for another 15 and taught Yoga for an hour.  Yep, too much.  Oh well...live and learn!
 
Favorite leg day!  No details...I've posted it before.  I just feel I pushed it hard today.  That may have pushed me over the edge.  Felt good though!  Still have great strength and holding at 10%BF.  My legs are starting to show some beautiful cuts and I hope they show more over the next week.  I'm ready to be done.  Hat's off to those who've done this before.  What a bear!  ...but it's been a fun adventure.

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


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