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View Full Version : Improving for the 2010 Figure Season...



essmonet03
12-25-2009, 08:42 PM
Well... This 2010 season is going to be super crazy seeing as though all of the major national events are being pushed up within weeks of each other. I am going into my 4th show this upcoming April at the Emerald Cup. I need (and will :yep:) to get top 3 or higher. I have gotten 5th place at my last two shows. The most recent being the Sacramento Figure.
My main focus from my nutritionist and "guru" Kimbo Oddo... was to get fuller shoulders and more glute/ham tie in. I just wanted to reach out to get an idea of some great ways to do that.
I am training with Suzanne Germano when I get the chance (love it)! But could always use more input.

?????????

essmonet03
12-26-2009, 07:26 PM
So another leg day with Suzanne Germano today. This time a lot more painful than the last for the first super set... here we go!

1.) Hammer isolater leg ext w/ss leg press:
25 out 10 10 inside
15 drop 10 15 drop 10 15 (with 25 each side)
ss with leg press 8 plates x 12

25 out 10 10 inside
15 drop 10 15 drop 10 15 (with 25 each side)
ss with leg press 6 plates X 15
(dropped the weight >> back started getting agitated and wasn't doing complete ROM)

25 out 10 10 inside
15 drop 10 15 drop 10 15 (with 25 each side)
ss with leg press 6 plates X 15

By the end of the third set I wasn't sure if it was possible for my legs to swell up and tighten anymore than they already had. RIDICULOUS! :hypno:

2.) 1 legged seated leg press
60 lbs x 20 r each leg
80 lbs x 20 r each leg
100 lbs x 20 r each leg

3.) DB sumo squats (DB drops between tri level platform) ss with bb reverse lunges
50 lbs x 20 r
55 lbs x 15 r
60 lbs x 15 r
Reverse bb lunges with 30lb bb... 3 x 15 each leg

4.) Hammer leg curl ss ball curl ss sldl
45 x 30 ss 20 ss 30sx 20
70 x 20 ss 30 ss 30sx 20
70 x 15 drop 45x 15 ss 20 ss 30s x 20

I survived another sesssion of legs with Suzanne ( a special F U to her trainer Jeremy :mad:) but it was all worth in the end... until next time!

Essence Monet

essmonet03
12-30-2009, 02:09 PM
This week has been quite emotional for me. Dealing with ex relationships and trying to see if things will eventually work out or not. This put me in quite a lovely depression these last several days, but I hide it pretty well. Sooo many people dont know too much, but I guess just let the cat out of the bag. The motivation to win the Emerald Cup is still running through the veins, but its been a little tough. Im not going to lie.

Last night workout was on delts. Thank you, Suzanne Germano, by the way. This season I am taking a few pages from her training and doing a lot of super setting, fatiguing and building of the muscle in order to come up with the right results for 2010 and be better... this workout was intense for me, but felt good after.

Here we go!

Tue Delts

10,8,6,4s(10 press 10 laterals 8 press 8 laterals 6 press 6 laterals 4 press 4 laterals no rest)
10s 3 sets

Smith press 1 1/2 reps ss plates front raises
+30x15 ss 10x15
+30 drop to 20x15 ss 10x15
+20x15 ss 10x15

Lateral raises
10lb db x 20,20,20,20

Upright rows
40x20,15,15

Cardio: running for 35 minutes (walkin in between for 5 min)

Thursday... back/rear delts

essmonet03
01-04-2010, 08:34 PM
Tue Delts... intense pump with this workout, felt good after...

10,8,6,4s(10 press 10 laterals 8 press 8 laterals 6 press 6 laterals 4 press 4 laterals no rest)
10s 3 sets

Smith press 1 1/2 reps ss plates front raises
15lbs on each sidex15 ss 10x15
15lbs on each side droped to 10 on each sidex15 ss 10x15
10lbs on each side x15 ss 10x15

Lateral raises
10lb db x 20,20,20,20

Upright rows
40x15,20,20

essmonet03
01-04-2010, 08:44 PM
NYE... wow. Great time with my room mate... Suzanne, Chase and many other great people and friends... Chest the next day was a quiet day. While still recovering from NYE... dont know how i made it through... LOL! But I did!

Fri
chest/Delts
Incline hammer
45/sidex15
55/sidex15
65/sidex10
70/sidex6 drop 45x10

Freemotion xovers
#4x25
#5x25
#6x25
#7x25

Freemotion chest ss freemotion seated delt press
#10x15 ss #5x20
#11x15 ss #6x20
#12x15 ss #7x20
#12x15 ss #7x20

Front raise then lateral raise
10s x 12,12,12,12

essmonet03
01-04-2010, 08:51 PM
Sun Legs with Suzanne G. (the evil one :mad:)

Leg ext cybex
90x30
100x30
110x30
90x9 rest 10 second x12 rest 10 second x15 rest 10 second x12 rest 10 second x9

Step Ups on Bench with 20lbs DBs
4 sets with 15 step ups on each leg
(focus on pushing through the heel and hitting the glute area)

Hammer seated ham curl
45x20
55x15
70x20

Stiff legged with DBs
45 lbs x 15,15,15

:yep:

sweetjane57
01-05-2010, 10:19 PM
:)keep TRAININ' FROM THE HEART, GIRL!!!!!!

essmonet03
01-07-2010, 05:14 PM
I am doing it girl... I always try to train from the heart! Thanks Natalie!

essmonet03
01-07-2010, 05:22 PM
Tuesday Back

Assisted pullup ss with Sitting close grip rows (not sure what it equivalates to on the assisted hmmm.. )
@ 85 x15 ss 65x15
@ 85 x15 ss 70x15
@ 85 x15 ss 75x15
@ 85 x15 ss 80x15

close grip pulldown
45x15
55x15
75x15
85x12

BB row reverse grip
150x15
160x15
170x12

stiff arm pulldown
25x15
30x15
35x15
40 drop to 30 x 20


FreeMotion Lat pulldown
50 x 15
60 x 15
70 x 15
80 x 15

essmonet03
01-11-2010, 01:18 PM
had another great leg day with the Suzanne, Chase and Gail crew... I pushed myself beyond what I even knew what I was capable of doing :yep:. I was really proud of myself excet on the leg press... my mind got the best of me and my legs gave out. Other than that, it was great. Pre Contest starts in one week in preparation for the 2010 Emerald Cup. I am nervous because I know what I what I want to look like in my head but now its just a matter of making it a reality on the stage.

Sat Legs
Leg Ext Triple Drop ss Front Squat pause at bottom
70x15 85x12 90x10 ss 1 plates per side x15
90x15 100x12 110x10 ss 1 plates x 18
110x15 130x12 150x10 ss 1 plates x 20
120x15 140x12 160x10 ss 1 plates x 20

Leg Press ss Walking Lunges
8 plates x 25 ss 30s x 20 steps
9 plates x 25 ss 30s x 20 steps
10 plates x 7 (my legs gave out on me and the leg pressed droped with my knees in my face, luckily Chase and Suzanne and Gail were there)
ss 30s x 20 steps
8 plates x 25 ss 30s x I had to lunge 20 steps and then lunge the rest of the way to the dumb bell rack to make up for the dropped leg press :drool:

Lying Ham Curl 21s ss Seated Ham Curl
60 ss 70x20
70 ss 70x20
80 ss 70x20
90 ss 70x20

essmonet03
01-13-2010, 05:55 PM
Had a decent chest workout, and its funny because I dont work on it much because of the fact that I dont need so much of it. So yesterday was decent chest & calves with abs and then 30 min of cardio. Felt great afterwards. I am only about 5 days away from starting my pre contest officially with Kim Oddo as I get ready to compete in the Emerald Cup. Excited! :yep:

Incline Chest press with DBs (warm-up)
20lbs x 15
25lbs x 15
30lbs x 15

Freemotion Chest ss with push ups
40lbs x 15 ss P-ups x 15
45lbs x 15 ss p-ups x 15
50lbs x 12 ss p-ups x 12
55lbs x 8 dropped to 45 x 12 ss p-ups x 12

flat bench lie down flys (stretch & squeeze)
10lbs x 25
12lbs x 25
15lbs x 20

Calf Raises
20lbs x 20
20lbs x 20
40lbs x 18
40lbs x 18
60lbs x 15
60lbs x 15

Abs total of 6 sets x 15-30 r

Cardio on Elliptical for 30 minutes

and DONE!!!! :drool:

Suzanne
01-14-2010, 01:06 PM
lmfao

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Vulcan
01-14-2010, 01:11 PM
Lookin' good!:yep: Keep up the great work!

essmonet03
01-16-2010, 05:03 PM
Lookin' good!:yep: Keep up the great work!

Thanks! for the words of encouragement!

essmonet03
01-16-2010, 05:04 PM
NOT UP IN HERE!!!!!!!! LMAO!!!!!!:no:

essmonet03
01-19-2010, 11:55 AM
So as of this January 18th I have started my pre contest diet... starting with the basics of cleaning everything up with no cheat meals in sight! I have my first appointment with Kimbo this upcoming 25th and looking forward to seeing what this season is going be diet wise and training.
As some of you know I have been training on and off with Suzanne Germano (especially on legs!) to keep focused during the off season....

I did legs yesterday and kicked my own ass!!!! :drool: LOL.... It was great!!!!
Ok so here we Go!!!!!

Warm-Up Leg Extensions:
30x15
35x15
40x15
45x15

Standing one leg kick backs:
60x20
65x20
75x18
80x15

Leg Press ss w walking lunges:
4 platesx20 ss 25 DBs lunges
5 platesx20 ss 25 DBs lunges
6 platesx20 ss 25 DBs lunges

Laying Hamstring 21s:
60x21
70x21
80x21
90x21

Front power squat:
45 each side x 15
45 each side x 15
45 each side x 15

Single leg press:
1 plate x 15 on each leg
1 plate x 15 on each leg
1 plate x 15 on each leg

ABs and Cardio for 35 minutes... :drool: And DONE!

essmonet03
01-20-2010, 12:45 PM
Had a great Back and Bicep workout yesterday... I have never had an issue with my back. Kimbo would always tell me 3 weeks before my last couple shows...to lay off my back because it was getting to be to much and didnt want it to overpower everything else. But there is always room to develop as far as structure and definition... I do arms once a week, because I dont want over do it. They tend to get big on their own from working out anyway.
Its so lovely with all the NYE Resolution Gym members now... :rolleyes:(sarcasm) They take up a good portion of the gym doing absolutely nothing except for what they see on TV and what they see other people do. I swear I thought I saw someone literally following someone and doing the exact workout they were doing! I am sitting there observing and laughing :faces:to myself wondering if this "follower" really believed that he was going to get something out of following someone else:dunno:. I guess its a free ride instead of actually paying for a personal trainer... Well that is my rant for the day. LOL Third day on pre contest and I am already a little bit cranky... W T F! It is what it is I guess....

Sitting backward flys warm-up
4 sets of 12-15

Lat Pulldown:
55 x 15
70 x 15
85 x 15
100 x 12

ISO Strength seated one arm rows ss with stiff arm pulldowns:
35 x 15 ss 20-25 x 18
40 x 15 ss 25 x 18
45 x 15 ss 25-30 x 18
55 x 15 ss 30 x 15

Standing One Arm Back Flys:
40 x 15
50 x 15
60 x 15

Assisted pull-Ups close grip:
80 x 15
75 x 15
75 x 15

Arms:
Single arm DB Curls
15lbs x 20
20lbs x 18
25lbs x 15

Hammer Strength Preacher Curl:
30 x 15
40 x 15
50 x 15

Cardio for 45 minutes on the elliptical... :drool: and DONE!!!!

Suzanne
01-21-2010, 08:45 PM
Heyyyyyyyyyyyyy.....There's skittles in there!

How the first week of prep going?

Hitting legs with us sunday?

I STILL hurt from last sunday's WO!!!! :yep:

essmonet03
01-23-2010, 11:39 AM
Heyyyyyyyyyyyyy.....There's skittles in there!

How the first week of prep going?

Hitting legs with us sunday?

I STILL hurt from last sunday's WO!!!! :yep:

Its funny because he's fat...hahahaha!

First week is going so far so good... the first couple weeks are usually the easiest but I am going into this prep with a real positive attitude and just know what the ultimate goal is going to be at the Emerald Cup and for the rest of the season!

Yes I will be there for legs on Sunday... I am still a little sore from torturing myself the other day.... Ahhhhh :hypno:

Shoulders/Tris/Abs...

Military Press with DBs ss with one arm lateral raises
20lbs x 15 ss with 12lb db x 15
25lbs x 15 ss with 12lb db x 15
30lbs x 12 ss with 12lb db x 12
35lbs x 8 ss with 12lb db x 15

Curl Bar Upright Rows
40lbs x 15
50lbs x 15
60lbs x 12

Front raises combined with Lateral raises with DBs
10lbs x 15
10lbs x 15
10lbs x 15
10lbs x 15

Incline flat bench (laying on the bench) shoulder presses ss with fron raises with 10lb plate (does that make sense... LOL :no:)
65lbs x 15 ss with 10lbs plate front raises x 15
75lbs x 15 ss with 10lbs plate front raises x 15
95lbs x 15 ss with 10lbs plate front raises x 15
100lbs x 15 ss with 10lbs plate front raises x 15

Tricep Pushdown
25lbs x 15
30lbs x 15
35lbs x 15

Skull crushers with curl bar
40lbs x 12
40lbs x 12
40lbs x 12

Abs and Cardio for 40 minutes on elliptical... and done :drool:

essmonet03
01-25-2010, 01:58 PM
So I got my official email from Kim Oddo yesterday with my diet as well as a variation of different workouts and food suggestions... I talk to him today to go into more details about anything else.
Did legs this Sunday with Suzanne and crew. As usual Jeremy Minihan never ceases to amaze me when it comes to uncanning ability to come up with giant sets that will make you want to puke your whole intestinal tract up... :drool: yea I said it. Sorry but I had. Never the less it was a great workout that only gets better and more challenging everytime I do them.

Sun Legs
Leg Ext ss lunges rear up ss sissy squats
90x25 pause at bottom ss 25sx15 ss 15
90x25 pause at bottom ss 25sx15 ss 15
90x25 pause at bottom ss 25sx15 ss 15

freemotion still leg deadlifts ss freemotion squats
50x20 ss 120x25
70x20 ss 120x25
90x20 ss 100x25

Hammer seated ham curl
70x15
80x15
90x15
95x8 drop 70x8 drop 45x8

1 legged leg press ss with calf raises to failure

90lbs 15 on each leg ss with calf raises
100lbs 15 on each leg ss with calf raises
120lbs 15 on each leg ss with calf raises

i am trying to upload pictures... but i am having some trouble... please hold....

essmonet03
01-26-2010, 12:49 PM
yesterday was an ok... besides the fact that i was bloated for the whole day. Not much fun when you are in Pre-Contest. I am sure that most if not all of you can relate, no matter the situation LOL. Yesterday was an easy day with cardio and ab workout. Talked to Kimbo yesterday and got my workout schedule... I am going to start doing legs twice a week on the weeks that I do not do back. Kimbo wants me to only do back everyother week because it is wide enough for now. The leg days are going to be different, with one day being nothing but straight sets and the next time being supoer sets and giant sets (basically continuing my workouts with Suzanne G and the crew). Everything else is in line to be the same with chest, arms and shoulders and etc. The hardest part for me is getting my legs to act the way I want them too.... so with diet and cardio they should come down a lot more this season. At least that is the plan. I finally found out what was contributing to my 5th place repeat, not only was it a hard time committing myself to the diet (which will never happen again) but also my syntha 6 has been holding me back because of the amount of unwanted additional calories that I was taking it with my diet. In other words it was a meal replacement and not quliaty whey isolates that i needed. So i am currently going to switch to a different protein, either species or another one that was suggested to me. this will considerably cut back on the those extra calories and in turn cut me down a lot more for my next on stage appearance at the Emerald in April. I am super stoked about it and cant wait... still trying to figure out this damn picture thing... lets see if i can get current pictures up today...

Workout today will be shoulders and arms with 35 minutes of cardio after. I will post workout tomorrow.... until then! :yep:

shankuan
01-26-2010, 02:03 PM
yesterday was an ok... besides the fact that i was bloated for the whole day. Not much fun when you are in Pre-Contest. I am sure that most if not all of you can relate, no matter the situation LOL. Yesterday was an easy day with cardio and ab workout. Talked to Kimbo yesterday and got my workout schedule... I am going to start doing legs twice a week on the weeks that I do not do back. Kimbo wants me to only do back everyother week because it is wide enough for now. The leg days are going to be different, with one day being nothing but straight sets and the next time being supoer sets and giant sets (basically continuing my workouts with Suzanne G and the crew). Everything else is in line to be the same with chest, arms and shoulders and etc. The hardest part for me is getting my legs to act the way I want them too.... so with diet and cardio they should come down a lot more this season. At least that is the plan. I finally found out what was contributing to my 5th place repeat, not only was it a hard time committing myself to the diet (which will never happen again) but also my syntha 6 has been holding me back because of the amount of unwanted additional calories that I was taking it with my diet. In other words it was a meal replacement and not quliaty whey isolates that i needed. So i am currently going to switch to a different protein, either species or another one that was suggested to me. this will considerably cut back on the those extra calories and in turn cut me down a lot more for my next on stage appearance at the Emerald in April. I am super stoked about it and cant wait... still trying to figure out this damn picture thing... lets see if i can get current pictures up today...

Workout today will be shoulders and arms with 35 minutes of cardio after. I will post workout tomorrow.... until then! :yep:

I too had this realization with the protein i was taking in. But in addition to the unwanted calories, it was not 100% lactose free which was contributing to me being bloated & gassy everytime i had it. I'm happy you figured this out QUICKLY and will save yourself some unnecessary pressure.

Now let's see those pics...:D

Suzanne
01-26-2010, 02:11 PM
where's the damn pics ;)

"I'm not supposed to within 200 feet of a school...or chuckie cheese"

essmonet03
01-26-2010, 05:41 PM
49587

49588

49589

49590

I finally got them! Excuse my posing... i was a little over excited to take pictures again. Reality really set in that pre contest is actually here!

johnnylax
01-26-2010, 07:01 PM
wow! nice E! keep up the hard work, love the tat!

essmonet03
01-26-2010, 09:27 PM
wow! nice E! keep up the hard work, love the tat!

Thanks JLax... looking forward to showing the progress on here! talk to you soon!:yep:

essmonet03
01-26-2010, 09:29 PM
I too had this realization with the protein i was taking in. But in addition to the unwanted calories, it was not 100% lactose free which was contributing to me being bloated & gassy everytime i had it. I'm happy you figured this out QUICKLY and will save yourself some unnecessary pressure.

Now let's see those pics...:D

You know i never thought about the whole lactose possibility.... Hmmm I definitely need to look into that for sure... I am sooo glad I wasn't the only one.... LOL :p

essmonet03
01-26-2010, 09:38 PM
49618

Oe more for good measure.... front pose... this was the one where my shoulder was all kinds of whacked because of my excitement... LOL:p

essmonet03
01-27-2010, 12:44 PM
So today is looking to be a great day. I actually have a consultation for the long anticipated breast augmentation. I have been wanting this for almost 7 years now but never got a chance to go into a consulation because of financial reasons mostly but also wanted to make sure that I thought this one out thoroughly. But more recently I have been trying to climb out of the $$$$ hole and thought it wouldn't hurt to see what I was looking at in terms of the whole surgery and start planning something out budget wise. After taking the time to really think about it and looking at the bigger picture, I came to the conclusion that this was something I really wanted to do. But anyway working out last night was great did a shoulder workout with light arms and 30 minutes of cardio after. Today I dont know what I am going to do... I will just have to decide later. Until then ... Cheerio!

Warm-Up
Military DB Press
20 x 15
25 x 15
30 x 12
35 x 12

Lat Delt Raises ss with front plate raises

10 x 15 ss with 15lb plate x 15
10 x 15 ss with 10lb plate x 15

Rear Delt Standing Flys
40 x 15
50 x 12
60 x 10
I regular sitdown fly for 15

Leaning 1 arm Lateral Delt Raises
15 x 15 on each side
20 x 12 on each side
25 x 10 on each side
20 x 15 on each side

Standing BB Military Presses
30 x 15
40 x 12
50 x 10

Arms
Alternating bicep curls
20 x 26
25 x failure

BB Bicep Curl
30 x 15
40 x 15

Tricep PullDowns
20 x 15
25 x 15
30 x 12

Told you it was very light.... :)

Cardio for 30 minutes on the elliptical

shankuan
01-27-2010, 02:49 PM
Dang girl...your back is wide AND your waist is small!! Looking forward to seeing your progress!

How tall are you?

Good luck with getting the boobies. You were thinking of doing them when AFTER your shows this year?

essmonet03
01-28-2010, 11:09 AM
Dang girl...your back is wide AND your waist is small!! Looking forward to seeing your progress!

How tall are you?

Good luck with getting the boobies. You were thinking of doing them when AFTER your shows this year?


Thanks girl... its almost too wide and my guru allows me light back workouts every other week... I m about 5'8.5 and the boobies probably wont be until the very end of the year, so definitely after the season... for sure. I just had the consultation yesterday and absolutely loved the doctor right away. So its just a matter of saving up the $$$$$. :yep:

essmonet03
01-29-2010, 09:53 AM
As much as I love back I am only allowed to do it every other week. But even when I do it, its more of a light training anyway. So yesterday was a good diet day. Going to be changing to different protein hopefully today, but I dont want to waste the little bit of syntha that is left. I just do half a scoop and that actually does the job... Feeling a little bit more tired this week but its all good. Applied for another job. UGH! But I need the money, so I am going to try to go back to personal training again at the same gym that I did before.... I did back yesterday, but it was such a light workout I don't even need to put it down. But it was a 15,12,10,15 rep pattern. Just focusing on the movements.... Love it! Finished it up with some Abdmonials and Cardio.:p

essmonet03
02-03-2010, 01:18 PM
Soooo, I have been sick these last four days. And it always happens when I am in pre contest too, never fails! But I am starting to feel better. Worked out yesterday and did Shoulders with Abs and Cardio... This week is going to be a little bit more difficult since I am trying to keep my energy up as much as I can and keep my immune system from shutting down so much.

Assisted Barbell Shoulder press ss front raises with 15lbs (plate)
10lbs each side x 15 ss 15 raises
15lbs each side x 12 ss 15 raises
25lbs each side x 10 ss 15 raises
30lbs each side dropped to 25lbs x 15 ss 15 raises

Barbell Upright Rows (i felt so weak on these, being sick sux!)
30lbs x 15
40lbs x 12
50lbs x 10
40lbs x 15

Flat incline shoulder press (on stomach) ss with 1 armed lat raises
60 x 15 ss with 20lb DB x 10
75 x 12 ss with 20lb DB x 10
105 x 10 ss with 20lb DB x 10
90 x 15 ss with 20lb DB x 10

Abdominals and cardio for 40 minutes....

I was pretty exhausted but glad that I got to sweat out my cold a little bit...

essmonet03
02-03-2010, 01:31 PM
Saturday I went to Milwaukee with my roomie Gail, Suzanne Germano and Chase, and new friend Lane with a few other people. We all went to go see our friend Jen Cowan at her powerlifting meet... she did a phenomenal job! And put up some great weight!

After we went to this awesome gym that Suzanne looked up on the registry called "Animal House." It was such a great gym and real old school with the iron weights. We had a warm welcome from the locals at the gym. I hit chest and Arms while the rest of the crew did back.

Incline DB press
25 x 15
30 x 12
35 x 10
30 x 15

Sitting ISO chest press
25 x 15
30 x 12
35 x 10
25 x 15

Cable Cross
20 x 15
25 x 12
30 x 10
25 x 15

I was pretty tired after (only because this was the day that I started to get sick!)

Went and did a couple of Bicep exercises

Preacher Curl
30 x 15
35 x 15
40 x 15
45 x 12

DBs Curls
10lbs ss 15lbs DBs x 24
10lbs ss 15lbs DBs x 20
10lbs ss 15lbs DBs x 20

Tricep rope pulldowns for 3 sets x 15 (20lbs, 30lbs, 40lbs)

I dont do a lot of arms because they tend to blow up and I have to be careful with how much I train them. My arms were real tight after this small workout. But I did chest in combination as well, which pumps them up a little too.

Went to eat after at one of the Triple D restaurants and I had an awesome salad with some Ahi Tuna on the side and Balsamic V, and some sooked cabbage on the side... Delicious!

Suzanne
02-04-2010, 12:45 PM
yep that's right we are going up to Milwaukee just to do legs at Animal House not this week but probably next weekend woot woot

essmonet03
02-05-2010, 04:36 PM
:p Sooo... week three is done with dieting and this week was not so bad. I think that my mentality for this sport is a lot better this season than it was last season. I have a lot more support surrounding me from fellow athletes. I am also looking into "other supplements" as well this season. I still need to talk to Kimbo about it but I know that he will set me up for nothing but success no matter the decision. I am starting to try and branch out of the routine diet food. Last time I was eating the same thing over and over and was cheating on my diet. NOT COOL!!!!!:no: So...
This time around I have been really taking advantage of my food exchange list and eating a variety of proteins and vegetables. Also trying out new spices in order to make my food a little tastier.... not going crazy though. My crankiness level is at about a 4 on a scale of 10 which is good, but I have my moments. I am finally starting to feel better after the dreaded cold that I had coming into the beginning of the week. It kept me out of the gym for one day! Thank God, because I can't not be ready for this show in Apirl. I have my eye on the prize and I can taste the win already.

So yesterday was just a straight leg day. And lets just say that it felt weird not doing super and giant sets for the whole workout. I still sweat a little bit, but it was a simple workout for the legs. The issue that I have with my legs is that they dont want to let go of the deep fat that I am still carrying. Most women have this problem which is part of the reason as to why I am looking into some "other supplements" (not sure which one yet) to help me out. Other than that everything is great. I am going to be taking updated pictures tomorrow morning and will hopefully have them posted by the afternoon this Saturday.

Full Leg Extension
40lbs x 15
50lbs x 12
70lbs x 10
60lbs x 15

Leg Press
15, 12, 10, 15 ( i forgot to right down what the weight was! Oops):no:
Sitting Hamstring Curl
70lbs x 15
80lbs x 12
100lbs x 10
90lbs x 15

Front Barbell Squats
30lbs x 15
30lbs x 12
40lbs x 10
40lbs x 15

Standing Crane Lunges
3 sets x 20 on each leg (BTW... these sucked and were good all at the same time)

Sitting Calves
3 sets x 30

Standing Calf Raises
3 sets x 30

~gymdiva~
02-05-2010, 06:19 PM
ok so I totally cheated and just looked at the pics...wicked awesome tattoo!!!!!! will you ever color it in? how long did it take? true about that area being really sensitive/hurting like hell during the process?



I love your shape...btw, what's a crane lunge?

lymbo
02-05-2010, 07:40 PM
This is great and you look fab. Thanks for sharing..I so took notes..wont need them for another 9 months if you no what I mean..come backs are the best they say..best of luck I will be look out for you

essmonet03
02-07-2010, 01:17 PM
ok so I totally cheated and just looked at the pics...wicked awesome tattoo!!!!!! will you ever color it in? how long did it take? true about that area being really sensitive/hurting like hell during the process?



I love your shape...btw, what's a crane lunge?


I think that I am going to leave my tat the way that it is and may be get additional shading highlights. I am at a total of 8 hours in the chair for whats there now, but have an additional 4 for just shading... AHHHHH! I think with the competing i dont want it to take away from my physique. my nutritionist said the same thing, and we think its best that I leave it the way that it is... but i love having it! sometimes i forget that its even there... LOL!

A crane lunge is when you lunge backwards but bring your back leg up in front of you like you are going to kick forward, while blancing yourself on the opposite leg... i hope that makes sense!

essmonet03
02-07-2010, 01:18 PM
This is great and you look fab. Thanks for sharing..I so took notes..wont need them for another 9 months if you no what I mean..come backs are the best they say..best of luck I will be look out for you


Thank you so much... what are you going to be doing in the next 9 months? And I do know what you mean... LOL! looking forward to seeing you track your progress as well. :yep:

essmonet03
02-07-2010, 04:14 PM
Another day with "squat til you puke crew" today was exceptionally hard for me since my strength is a little less with the dieting, but I did pretty good. Suzanne wanted me to puke, but i help it together LOL. Next week I am excited because we are going back to the animal house gym in milwaukee!

I have updated pics ... I am kind of upset because I want to get lean faster.. I even upped my cardio on my own by about 10 minutes. but I have to talk to Kimbo about what I can do. I didnt see too much improvement... I am my worst critic! officially 9 weeks out Monday...

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Leg ext cybex ss lying leg curl (feet were with towards out to side)
110x30 ss 80x30
130x25 ss 100x30
150x20 ss 120x20
170x15 ss 140x15

Hack squat ss reverse hack squat
2 plates x 15 ss 15
3 plates x 15 ss 15
3 plates x 15 ss 15
3 plates x 15 ss 15

Hammer leg ext one leg at time ss seated ham
35x15 ss 55x25
40c15 ss 65x20
45x15 ss 80x20

Seated leg press machine
210x20
Did 5 drops dropped 30lbs per drop all 20 reps :drool:

essmonet03
02-07-2010, 04:19 PM
BTW I am sooo much better at posing than what you see... LOL:yep:

essmonet03
02-08-2010, 01:27 PM
Ok changes were made not only to my diet but to my cardio as well...

Morning Breakfast:
(no more fruit) 1/4c of oatmeal (measured dry) and 4 egg whites

Mid Morning: Scoop of Whey with 1 tsp of PB (was at a tbsp)

Lunch: 1 cup of veggies with 4 oz of protein/meat and 1 carb ( I use 2 corn tortillas = 100 cal. and 20g of carbs)

Mid Afternoon Snack 1: 1 scoop of whey
Mid Afternoon Snack 2: 1 cup of veggies with 4 oz of protein/meat

Dinner: 5 oz of white fish with 10 almonds/cashews 1 cup of veggies, a medium salad with 2 tbsp of balsamic V dressing.

Before Bed: 1 scoop of whey protein

Cardio has changed to 45 minutes at 7 days from 40 minutes at 5 days... Workout schedule has not changed...

essmonet03
02-14-2010, 09:43 AM
So I finally get a chance to update everyone on the progress! So me and Kimbo talked and we are going to try some supplements that will suck a good portion of the fattiness off my ass! I got a new wig... yes WIG! for the stage and i have to say that i didnt think that i would look so fab in it! LOL:yep: Anywho... my cardio is at 2 30 min spilkts at 7 days. The diet hasnt changed at all. I am starting to get tired and exhausted a little bit more than I would like to but I guess that is expected. :drool: THe workouts have been going good as usual and no changes there, just still trying to train pretty heavy on shoulders so that I can keep the cap/size as much as I can. I cannot train heavy on my back at ALL! Needless to say I wasnt too happy about that, because I love to train back. As usual my arms can only get trained every other week, and again I love training arms too. Legs are starting to come down early for me, which is great! I guess dieting does work when you dont cheat! Fancy that.... hmmmm. :p
So its almost March, and I am going to the Arnold, which I am super stoked about... I will be dieting but I love the Arnold. This will be my second time going. I wasnt able to go last year, but now I am going this year. I get more and more excited everytime I think about getting on stage again, you have no idea! :yep: I got my suit and got my shoes... went with a 4.5 inch heel this time... got them at a good price! Super excited... I got pics too, but I apologize with the progress pics being so dark... Toodles!

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essmonet03
02-24-2010, 12:56 PM
Light Back workout with 65 minutes of Cardio...

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Feeling good... just had my appointment with Kimbo and changed some things in my diet. My upper body is done, and now its just time to focus on the lower portion of my body... Grrrrrr. Feeling pretty sleepy, but thats nothing new. I am at two 35 minute sessions of cardio. If all goes as planned I will get more food towards the end.... 7 weeks left! :yep:

essmonet03
02-25-2010, 03:15 PM
Soooo.... my diet has taken a turn for the worse. NO MORE PEANUT BUTTER!!!!!!:byeb: So long for now. I will miss you oh so much. My brown rice is every other day now and being replaced with a medium salad. We are now approaching into the hard part of the diet.... which is of course expected. I have been doing really good. I tell myself that all the delicious carbs and fats and great food will be there when I am all done. Which will of course makes it even sweeter to enjoy. So I am also approaching the hard part of the prep... less food equals more tummy grumbles. But I am handling it better than I thought I would. Well I just dont think about it.

Shoulders Yesterday:

Can I just say that I barely remember what I did... I need to start writing this stuff down. I am up to 70 minutes of cardio... All is well, minus the tummy...

essmonet03
02-26-2010, 10:48 AM
Really Simple Day... Its all about just maintaining my upper body now. My upper body is done which makes my workouts even more boring. I cant really do anything in order to make it better than what it is already. I am still lifting heavy on my shoulders, but thats the only thing I can go heavy on. My back workouts are light. My arm workouts are every other week and even those are at a medium level of intensity. My chest workouts are medium and low intensity also.... Sooo boring. LOL. But can't really do anything about it ya know :dunno:? I know I shouldnt be complaining... sorry.

Free Motion Chest Flys
20x18
25x15
30x10
25x15

Seated Machine Chest Press
40x15
50x12
55x12
60x12

Seated Chest Flys
30x15
40x12
50x10
40x15

My friend Lane is coming out from Wisconsin to see me and some of the other people out here in the Chicago area. Cant wait to see her, she is such a good girl. This is going to be a good weekend! :p

essmonet03
03-01-2010, 11:58 AM
This weekend was one for the books! It was interesting to say the least, to have an all natural competitor (i mean allllllllll natural, like no supps, no fat burner!) in the house. And lets just say that my roomie may never forgive me for it... LOL.

Anyway I did legs and kicked my own ass. I also got the goodies recently to help me cut my weight and take this fat off my ass....

Warm Up Leg Extensions:
60x12
70x15
70x12
75x15

Free Motion Squat ss Walking DB Lunges:
80x15 ss 20lb DB lunges
90x12 ss 20lb DB lunges
120x10 ss 20lb DB lunges
100x15 ss 20lb DB lunges

1 Legged Hamstring Curls:
20x15
30x12
40x10
30x15

1 Legged Leg Press:
50x 12-15 on each leg
45x 12-15 on each leg
50x 12-15 on each leg
45x 12-15 on each leg

Lying Leg Curls:
60x15
70x12
90x10
80x15

Cardio for 50 minutes and later that day another cardio session for 25 min. Weight is at about 148lbs being about 6 weeks out from my competition.

essmonet03
03-03-2010, 04:41 PM
Almost 5 weeks out (technically 6 but I dont count the last week :p) Looking leaner than when I got on stage at Sacramento. Practically the same conditioning, but now I have 5 more weeks to be even better than before on stage at the Emerald Cup. Which is pretty exciting. I have some weaknesses still, physically and mentally (with food). But I am doing a lot better this time around and holding myself a litle bit more accountable.

Shoulders:

DB Military Press Warm-Up:
15x18
20x15
20x15
15x18

Machine Lateral Raises:
20x18
30x15
40x12
50x6 drop to 30x9

Rope Rear Delt Pulls:
20x18
30x15
40x12
50x12

Front Delt Plate raises ss with lat raises:
25lb plate x 12 ss w 10lb DBs
25lb plate x 12 ss w 10lb DBs
25lb plate x 12 ss w 20lb DBs
25lb plate x 12 ss w 20lb DBs

Cardio for 45 in the morning and cardio for 25 at night...

shankuan
03-15-2010, 11:18 AM
Where you at chica??? I hope all is well and you are kicking ass for the last 3 weeks!

Mikiko
03-17-2010, 06:58 PM
hello hunny! you are looking awesome, nice to see you on here! i don't think i will make it to the Emerald Cup. But, i offer you my love and support from San Francisco! GO ANGELS!!! xoxoxoxo

essmonet03
03-21-2010, 11:52 PM
hello hunny! you are looking awesome, nice to see you on here! i don't think i will make it to the Emerald Cup. But, i offer you my love and support from San Francisco! GO ANGELS!!! xoxoxoxo

Hey there! Thanks so much for your support... that stinks that you wont be there to see all the angels compete. How long have you been working with Kimbo? Well i am sure that one day we will be able to compete on the same stage with each other... much love to you from Chicago!

<3 Essence Monet :hugme:

Lann1011
03-23-2010, 02:48 AM
How is the diet? Do you find your self really hungry alot? Love your new suit! Dang! Was it expensive?

essmonet03
03-26-2010, 10:36 AM
How is the diet? Do you find your self really hungry alot? Love your new suit! Dang! Was it expensive?


Diet is going well... i got three weeks left (sorry i am so late replying) I am not hungry a lot at all... which is good. i get enough to behungry an hour and a hald to two hours later. The suit I rented for $260 from Tamee Marie, but if I like it enough I will buy it. But we will see I like to have a little variety...

essmonet03
03-26-2010, 10:52 AM
So, my glutes are giving me trouble as usual... they are coming in but that little fat thats left is being so damn stubborn! My cardio is at two sessions a day at a combined 85 minutes. Oddo said to do nothing else by incline. I found that if I slow the pace down to about a 3.2 -3.4 at a high incline at 10 or 12 that I sweat more and feel it a little more in my glutes. I dont hold onto anything which makes is even better... just like walking about a neverending hill...

My upper body is done as far as pre contest, and now its just the lower that I am waiting on. I am getting cranky, which I didnt think I would. But what are you going to do! My workouts are getting a little harder because my strength is as it was 2-3 weeks ago. WHICH BLOWS!!!!! :no: I did shoulders yesterday and almost wanted to cry when I couldnt put up the weight for military press. But I got through the workout and it was good.

lateral shouler raises, military press, upright barbell rows, 1 armed front delt raises, rear delt flys standing, 1 armed lateral shoulder raises, did tricep rope pulldowns, and 1 armed DB kickbacks... finished it off with my remaining 50 minutes of cardio...

here are some update pics... more to come next week. sorry for the lighting being so bad in them... Still holding some water which seems to be hormonal and i am assuming that it will all come out before the show. and then of course cleaning up the glutes and hammies...

4 weeks out

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SallyAnne
04-11-2010, 02:22 PM
I think that I am going to leave my tat the way that it is and may be get additional shading highlights. I am at a total of 8 hours in the chair for whats there now, but have an additional 4 for just shading... AHHHHH! I think with the competing i dont want it to take away from my physique. my nutritionist said the same thing, and we think its best that I leave it the way that it is... but i love having it! sometimes i forget that its even there... LOL!

A crane lunge is when you lunge backwards but bring your back leg up in front of you like you are going to kick forward, while blancing yourself on the opposite leg... i hope that makes sense!

Like a flamingo? lol I think we need video. ;)

I love your back, too. Do you get frustrated only being able to do light workouts every other week, or is it a welcome rest during prep?

essmonet03
05-07-2010, 12:48 AM
Like a flamingo? lol I think we need video. ;)

I love your back, too. Do you get frustrated only being able to do light workouts every other week, or is it a welcome rest during prep?


I do get frustrated because i loving lifting heavy and i love doing back. i havent any issues with it growing, so when i get restrictions on workouts, it blows.:no:

~gymdiva~
05-07-2010, 12:50 AM
EDIT! you were posting as I was asking! man I love that purple on you!

essmonet03
05-07-2010, 12:50 AM
So I got 1st Place in the Tall Class at the Emerald Cup.... And I got third in overall *even though there isnt any real placement it was good to know where i stood*** i will be competing in nationals in october in atlanta, GA

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~gymdiva~
05-07-2010, 12:51 AM
and I will be sure to find you in ATL! I'll be attending for sure since it's a quick 5hr drive....excited???

GirlyMuscle
05-07-2010, 12:58 AM
Awesome! Congrats!!!

essmonet03
05-08-2010, 11:01 PM
and I will be sure to find you in ATL! I'll be attending for sure since it's a quick 5hr drive....excited???


Yea I am super stoked. It will be my first national competition. i am nervous and excited all at the same time. there are going to be soo many girls. more than what I am use to having in one class. But I just want the experience. i do care how I place, but with it being my first national competition, i am not going to overwhelm myself with placement. ya know? Soo are you going to be competing in Atlanta? hope all is good! talk to you sooN!

essmonet03
05-08-2010, 11:02 PM
Awesome! Congrats!!!

Thank you sooo much girl! Whats new with you?:)

~gymdiva~
05-08-2010, 11:30 PM
Yea I am super stoked. It will be my first national competition. i am nervous and excited all at the same time. there are going to be soo many girls. more than what I am use to having in one class. But I just want the experience. i do care how I place, but with it being my first national competition, i am not going to overwhelm myself with placement. ya know? Soo are you going to be competing in Atlanta? hope all is good! talk to you sooN!

no, just local level for me this year....I'll be sure to yell real loud though ;)

essmonet03
05-09-2010, 11:29 PM
no, just local level for me this year....I'll be sure to yell real loud though ;)


I will look out for you! Thanks girl!