Shankuan is taking it to the 'World' [Archive]

shankuan

07-21-2011, 10:55 PM

Ok CLP, you've called me out..so here I am :p

My name is Shanique, aka Shan. I've been a long time lurker and poster and I had a journal last year, so i thought I'd give this another spin. I've always been amazed by the RX support given to its members and i can only hope to contribute more to the Rx community.

Quick background, im from Jamaica and I've been competing in the INBF in bb, since 2008, having made the switch from local figure which i competed in 3 years. Best decision i made to switch and since working with Skip i've and being on forums such as this, I have learnt so much about dieting, training, relationship with foods (key here) and managing it all with life. For someone who hates monotony, I can't seem to function very well without the structure of scheduling meals, and training around my life. I feel it actually keeps me grounded and balanced. I have wondered what the HECK was I doing before and how in bejeesus name did i survive it :confused:

Ive had a constant battle with injuries for the past 10 years due to playing volleyball (beach and indoor) competitively and then havng added the 'bodybuilding lifestyle' to that, it became a burning the candle at both ends hot mess! So i've decided to just step back and focus on bodybuilding. And by that i'm not talking entirely competition, which i do once a year, but being involved in fitness and nutrition education and lifestyle empowerment (that's what I call it).

So this is my bs, good bad and ugly journal. I am currently prepping for the INBF Worlds in November and is THE biggest show for me. 5' 8", peak off season weight (this year) was 160lbs. ive come down and am now sitting at ~150 and am looking forward to bringing a much better physique than ive ever done. been working on building my back and beating my ass into submission. the back is coming along but my ass is an island by itself and seems to like its autonomy lololol.

So thanks for reading and I plan on sharing lots of food porn with ya'll :D

16 weeks to showtime

8itup

07-21-2011, 11:28 PM

Good luck Shankuan

stephaniewicked

07-22-2011, 05:00 AM

Haha @ CLP calling you out! ;)

My ass is on an island all it's own TOO... maybe ours could go take a permanent vacation together! I muchhh prefer my pre-contest booty to this music video back-up dancer version I'm rockin' at the moment, lol.

Lots of luck girl... I'll be following for sure!

Daniel Minarsky

07-22-2011, 03:08 PM

Good luck with your journey to Worlds :)

PS: this is Bronwyn :) I did not realized my fiance is logged in :D LOL
happen when we use same PC :)

Bronwyn

07-22-2011, 03:15 PM

Good luck with your journey to Worlds :)

PS: this is Bronwyn :) I did not realized my fiance is logged in :D LOL
happen when we use same PC :)

PS once more :) did not find how to erase the reply I did by mistake as Daniel :) sorry

MrsSims

07-23-2011, 03:08 PM

Woo hoooooooo Go Shankuan!!!! I'm following you too! Girl, you look phenomenol! Can't wait to see your progress.. Thank you for the inspiration! xo :)

shankuan

07-23-2011, 11:13 PM

Good luck Shankuan

Thanks 8!

Haha @ CLP calling you out! ;)

My ass is on an island all it's own TOO... maybe ours could go take a permanent vacation together! I muchhh prefer my pre-contest booty to this music video back-up dancer version I'm rockin' at the moment, lol.

Lots of luck girl... I'll be following for sure!

haha @ music vid back up dancer! I soo feel ya on that! Kinda bring this vid to mind lololololol!

www.youtube.com/watch?v=kY84MRnxVzo

PS once more :) did not find how to erase the reply I did by mistake as Daniel :) sorry

No worries Bronwyn! Thanks for checking in :)

Woo hoooooooo Go Shankuan!!!! I'm following you too! Girl, you look phenomenol! Can't wait to see your progress.. Thank you for the inspiration! xo :)

Thanks Mrssims! YOU are the inspiration so keep pushing hard and driving towards that goal! Having done what you've already done...pfftt you've got this!!!:hugme:

So in my quest to get this back moving, i did my 2nd back day on friday. I was short on time so I had to make it as quick and intense as possible.

Back/Cardio

Wide pull ups superset parallel grip pull downs (using D handles seated on the floor)
BWx15 ss #8x15
BWx12 ss #9x13
BWx10 ss #10x10
BWx8 ss #11x6 drop set #9x5 left medial delt fatigued way faster plus the release portion of the exercise kept pulling my butt off the floor.

the usual pull down machine was taken so I had to improvise to get it DONE quickly.

Wide Seated parallel grip row (heavy) - rest pause
#110x20
#130x16
#150x13 drop 120X4
#170x 8 drop 130x2 PR

Rack deads
135 X 12 warmed up lower back
225 x 12 this felt a bit easy
275 x 12
315 x 6, 6 - made 2 attempts because my previous best was for 10

I go raw up to 225 but after that i start slipping and have to strap up. i'm working my way to doing it all raw.

Cardio 30 mins stair climber watching Flashpoint so the time went by fast.

Diet changes were made this week and I was concerned it would affect the workouts but thankfully energy remains through the damn roof, at least once i step through those gym doors!

Followed up with my post workout meal then caught up with a high school friend for a bit, headed home and right to bed.

shankuan

07-23-2011, 11:31 PM

haha @ music vid back up dancer! I soo feel ya on that! Kinda bring this vid to mind lololololol!

The link doesn't work but I was trying to post the Sir Mix-alot "Baby Got Back (I like big butts and I cannot lie)" music vid but not sure what went wrong there.

stephaniewicked

07-24-2011, 06:27 AM

The link doesn't work but I was trying to post the Sir Mix-alot "Baby Got Back (I like big butts and I cannot lie)" music vid but not sure what went wrong there.

Haha, yeah I fixed it in my browser after I got the error window. That's exactlyyyy what I have to deal with. Freakin' curse I tell you! :p

ChristyLaurenPoole

07-24-2011, 09:24 PM

BWHAHAH whhhhhhhhhhhhhhhhhhhhhyyyyyyyyyyyyyy did I not see this earlier!?!?! GIRL I CALLED YOU OUT ! LOL ! HOW FUNNY! ! ! !

I'm in for this one bay bay !

Growin24/7

07-24-2011, 09:31 PM

Best of luck!!!

shankuan

07-25-2011, 10:50 AM

Haha, yeah I fixed it in my browser after I got the error window. That's exactlyyyy what I have to deal with. Freakin' curse I tell you! :p

Girlll tell me about it!

BWHAHAH whhhhhhhhhhhhhhhhhhhhhyyyyyyyyyyyyyy did I not see this earlier!?!?! GIRL I CALLED YOU OUT ! LOL ! HOW FUNNY! ! ! !

I'm in for this one bay bay !

Yayyyyyyyy CLP!! You KNOW you totally did! :hmn: I've come to really like this board! And seeing how these strong women go through the same things I go through (even more), i feel compelled to share my experience as well. Plus its a good place to vent and what better place to than here. Believe me I got a lot of venting to do...:p

Best of luck!!!

Thanks Growin!

Now for my weekend update:

Yesterday was laundry, refeed and massage day. laundry was done in no time, then decided to wash my car. as soon as i did, it started raining. :mad: I attempted to make candied apples for refeed...ahmm...that dint turn out so well since the candy wasn't..well..candy enough . but i had them anyway (only about 3). Then I got a deep tissue massage. its been long overdue and holymotherofgod it hurt!!

He had so many knots to go through i thought i was going to passout , I bawled like a baby :babygirl: OMG!!! The good news is, today ive got zero neck and trap tension and though my back was triply sore and my hamstrings were not happy afterwards, im feeling much better. Having done the chiro visit on Thursday too helped. So i'm all ready to take on the week.

Hit a new low, just 6 days after the diet changes so i'm happy. Had a decent refeed as a result and feeling pumped to take on my workout today. I usually train in the am but just felt like getting some extra sleep. I did however go get my cardio done and will go in lunch time for my workout.

HAPPY MONDAY!!! :gm:

shankuan

07-25-2011, 11:19 AM

Staples in my supplement box. I am still a 100% TP girl but use the ALR's hp and chained also.

TP augment
TP Joint Support
TP 3-day multi-vit
TP burn/ TP Yohimbine HCL
TP fish oil complex (1000 mg)
TP Vit C (1000 mg)
TP Vit E (400IU)
ALR chained out
ALR Humapro

been totally loving hp and chained out since i started using them this year. Loved TP's protein products but hated the effects of whey on me, hence my switch to hp. Everything else is TP.

ChristyLaurenPoole

07-25-2011, 12:07 PM

Does TP = True Protein????!!!!!! I F'ING LOVE THEM!

shankuan

07-25-2011, 01:41 PM

Does TP = True Protein????!!!!!! I F'ING LOVE THEM!

It TOTALLY DOES mean True Protein!!! Yep they are pretty awesome!!

Bencher

07-25-2011, 01:43 PM

Looking good girl. Best of luck with your prep. Could you tell me how to pronounce your name? Is it pronounced, Shan kwan?

shankuan

07-25-2011, 02:34 PM

Looking good girl. Best of luck with your prep. Could you tell me how to pronounce your name? Is it pronounced, Shan kwan?

Thanks bencher! seeing it written like that looks as funny as it sounds...lolol! And yes it is pronounced shankwan! I did sedo as a teenager and a fella who was into karate movies at the time gave me the moniker because he said it was only fitting that I have a 'kungfu-like name'. Suffice it say, it stuck :)

ChristyLaurenPoole

07-25-2011, 04:15 PM

It TOTALLY DOES mean True Protein!!! Yep they are pretty awesome!!

OMG I LOVE THEM SO MUCH!!!! All my money goes to them, ha ha

shankuan

07-26-2011, 04:23 PM

OMG I LOVE THEM SO MUCH!!!! All my money goes to them, ha ha

haha @ CLP! Yep, they get my money every other month :yep

Thought i'd get this down while its fresh and I can communicate it (and still it may very well be a ramble). Will post last 2 day's workouts later when i get home.

I am having a crappy day for sure. I won't get into specifics but that being so has prompted a 'crappy' feeling. And as a result, i just felt sick when i thought about the nicely portioned meal 3 I had waiting for me (fish and veggies no less). It made me just want to say 'f#%$ it' and go grab a 'snack' or a burger. In fact, that feeling overwhelmed me and I got up headed to the nearest vending machine. But on my way there, my 'rational/reasonable' side or whatever it was pulled me off that ledge and towards my 'prepared meal'. And i didn't gag, nor did I throw up, nor did i even feel sick! I actually felt satisfied (though momentarily) and happy that I didn't throw good sense out the window.

It was in that moment I realized how much emotions can trigger eating, and i suppose other things as well. I know this isn't new but for some reason it really resonated with me today. For me, it was that feeling of helplessness and frustration (with work). I was agitated and pissed all rolled up into one. Reaching for that 'snack' would have been MY way of exerting some 'control' which while momentarily calming me, would have ultimately lead to the guilt i'd feel for disappointing myself and my coach. This then made me feel angry, not so much because i had that moment of weakness, but because i allowed the 'external' stuff to cloud my judgement, get under my skin when i thought i was stronger than that!

I may have caught myself, and I'd like to think this is not normal (for me) but that feeling of losing control is not one that sits very well with me. I'd go further and say i've developed a good relationship with food and dealing with the stresses of work, prep, life in general. But then slips like this, natural and expected or something else is there? I'm not so sure.

MrsSims

07-26-2011, 04:40 PM

Suzanne

07-26-2011, 04:47 PM

Good luck to you!!

Ah the painful deep tissue massages i know them well! :hypno:

stephaniewilles

07-26-2011, 04:57 PM

I think that goes to show your true inner strength and dedication to this lifestyle. Your reasoning side prevailed over the dark and evil side of the yummy snacks!!! When we are dieting and the smallest thing goes wrong it seems we always want something to eat that we cannot have. For me this only happens during prep time. I only repeat these words in my mind...."I bet the first place girl didnt cheat on her diet". That would be me not winning saying that. So immidiately I can snap out of it. Everyone's got there own little thing and thats mine. Losing control would have been dumping out your purse to find as much change as possible for that vending machine and hiding in the bathroom stuffing your face.... Your mind may have been clouded momentarily but you shook it off and pulled thru that rough moment. Today's almost over...Hoping tomorrow is a better and brighter day for you!!!

shankuan

07-26-2011, 09:58 PM

Hey Miss Thang!! I wanted to stop in a surround you with positive thoughts.. I understand the motions of going through a prep and how difficult it is to go through this mentally on a daily basis.. There are times that you do want to give up and just have "a bite" or piece of chocolate.. something sweet.. and then you come back to reality and realize that this sport is a choice that we make and a lifestyle as well.. Although i'm sure you know this, we all set an example to the outside world, that focus, determination, and living a healthy life style is possible.. and also not allowing the outside forces deter us from our path to the ultimate prize (our longevity and Procard)..

You are a Strong Woman and the fact that you can admit and vent about your current frustrations, is a great quality to have.. Communication is important in this sport alongside with having a great support system, which is what you have in me and all of us on Rx Girl..

I can't wait to see your workout posts of your previous training sessions.. I had to show my Aj your journal, because you are such an inspiration, being a natural competitor with great shape and so much strength.. Thank you for your support and for being such a wonderful person and guiding light for me. I hope I brightened your day a bit more.. The light is always at the end of the tunnel, and you are almost there, my friend.. :hugme:

Thanks for the positivity MrsSims :hugme: i truly appreciate it. You are right about the support. I am a rather private person and being into a different lifestyle from my friends makes places like rx girl home and an easy place to feel comfortable and share similar experiences etc.

Yep you DEFINITELY brightened my day :yep: and for that i'm glad we met :hugme:

Good luck to you!!

Ah the painful deep tissue massages i know them well! :hypno:

Thanks Suzanne! You have definitely been a HUUGE source of motivation for me and watching your journey (all of it) has been total inspiration. Yes i've seen your posts about them massages so i would imagine you are an 'expert' by now. lololol. As my friend calls them 'heavenly hell' and i totally agree.

I think that goes to show your true inner strength and dedication to this lifestyle. Your reasoning side prevailed over the dark and evil side of the yummy snacks!!! When we are dieting and the smallest thing goes wrong it seems we always want something to eat that we cannot have. For me this only happens during prep time. I only repeat these words in my mind...."I bet the first place girl didnt cheat on her diet". That would be me not winning saying that. So immidiately I can snap out of it. Everyone's got there own little thing and thats mine. Losing control would have been dumping out your purse to find as much change as possible for that vending machine and hiding in the bathroom stuffing your face.... Your mind may have been clouded momentarily but you shook it off and pulled thru that rough moment. Today's almost over...Hoping tomorrow is a better and brighter day for you!!!

Thanks Stephanie! It only happens during prep time, i suppose due to the 'restriction' aspect of it. But I do tell myself that my competitor is not cheating but is getting up to do the 5 am cardio or getting all my meals in so i better haul ass and GET IT DONE! These little 'attacks' are rare for me and thankfully they don't last very long, i suppose because i live by the code, "if your not happy with something...CHANGE it or DO something about it". I tend to just deal with them same day and now that i'm thinking about it they don't always manifest themselves in relation to 'food' nor as bad as it was today.
Already my day got better because i walked it off, I just took 10 minutes and walked to the mall and back. It cleared my head and put me back on MY level and IN CONTROL. THANKS A MIL!!!

shankuan

07-26-2011, 10:07 PM

totally forgot about my workouts...how silly of me :p

25/7/11

Ended up working out during evening rush hr so rather than fight for the usual machines, i improvised and tried some new stuff. turned out to be a super workout!

Chest/Shoulders/Tri's

Flat Dbell twist -(press + twisting pinkies in towards each other at top)
45's x12x
45's x10
45's x10...felt this as much as if i did pec dec

Inclined push ups - (all the benches were taken and i didnt want to wait)
BW x10 3 count -ve
BW x10 4 count -ve
BW x10 3 count -ve....talk about trembling

DB Side-front-overhead raises (side raise then swing arms in front then swing overhead = 1 rep)
7lbs x10....after 4 i was sweating
5lbs x10
5lbs x10...still had me sweating, shoulders were crazy pumped

DB Standing delt swings
35lbs x35 x 4 sets.....ouch ouch ouch!!!

rear delt swings
40lbs x60
20lbs x30
10lbs x10 + 5 @ full range flyes

tricep pressdown - 40 secs between each
#45 x20
#55 x15
#60 x15
#65 x12
#70 x6

bench dips
60lbs x20
60lbs x15
60lbs x15

standing overhead ext
40lbs x12 x2

suffice it to say, i was totally fried. tri's and shoulders were so pumped I had a hard time stretching. Its been a minute since THAT has happened !

26/7/11

another workout that had to be short.

Back/Biceps

pull ups
BW x 10 x 3 sets

rack chins
BW x 12
25lbs x10
25lbs x12
25lbs x10
25lbs x9...i recall being able to move good weight on pull ups due to doing these consistently. so i'm going back to including them.

bent over smith row
95lbs x15
115lbs x13
135lbs x12
155lbs x8...PR

DB Hammer curls
30lbs x20
35lbs x15
40lbs x13
45lbs x10

EZ Bar curls - 20 sec rest between
65lbs x15
65lbs x12
65lbs x10
65lbs x8

cardio on both days = 30 mins pwo

Should mention that i developed a chronic case of bicep tendinitis in April and was forced to cut all upper body training for 6 weeks and chest/shoulder/tri training for 12 weeks. Back workouts have come back up but I've only just started with increasing load on chest/shldr/tri day 3 weeks ago. left shoulder was affected the most by the injury plus when coupled with the nerve entrapment in left elbow made for a rough few weeks. did physio and rehab every week for 6 weeks and have been doing my own since then. ive added pvc pipe rolling (in place of a foam roller) and a tennis ball (in a sock) to that for regular relief of tightness and stiffness.

The Prodigy

07-26-2011, 10:28 PM

Nice! Glad you are doing well!

shankuan

07-27-2011, 09:15 PM

Nice! Glad you are doing well!

Thanks for checking in Gail!

It's WEDNESDAY..well it's almost over and I'm glad its one day closer to the weekend.

Today was a cardio only day and being able to let it all out during my morning spin class is a sure fire way of shedding any residual feelings of yesterday! As such I had a super fast and fabulous day.

I came upon this quote last night and thought it quite fitting to how I was feeling and wanting to move away from those feelings, this guided me out of that funk. I totally absorbed it, embraced it and it got me me through the day.

'Every morning pull yourself up to your full height and stand tall.
Then think tall--think big, elevated thoughts. Then go out
and act tall. Do that and joy will flow to you.'' William Danforth

stephaniewilles

07-28-2011, 02:01 PM

Thanks for the positivity MrsSims :hugme: i truly appreciate it. You are right about the support. I am a rather private person and being into a different lifestyle from my friends makes places like rx girl home and an easy place to feel comfortable and share similar experiences etc.

Yep you DEFINITELY brightened my day :yep: and for that i'm glad we met :hugme:

Thanks Suzanne! You have definitely been a HUUGE source of motivation for me and watching your journey (all of it) has been total inspiration. Yes i've seen your posts about them massages so i would imagine you are an 'expert' by now. lololol. As my friend calls them 'heavenly hell' and i totally agree.

Thanks Stephanie! It only happens during prep time, i suppose due to the 'restriction' aspect of it. But I do tell myself that my competitor is not cheating but is getting up to do the 5 am cardio or getting all my meals in so i better haul ass and GET IT DONE! These little 'attacks' are rare for me and thankfully they don't last very long, i suppose because i live by the code, "if your not happy with something...CHANGE it or DO something about it". I tend to just deal with them same day and now that i'm thinking about it they don't always manifest themselves in relation to 'food' nor as bad as it was today.
Already my day got better because i walked it off, I just took 10 minutes and walked to the mall and back. It cleared my head and put me back on MY level and IN CONTROL. THANKS A MIL!!!

I'm so glad your day got better the other day!!! I always hate when I have those little attacks too and thankfully they are short. A good relaxing walk is a great way to clear the mind. Hope your having a fantastic week!!!:)

MrsSims

07-28-2011, 05:45 PM

Hey Girlie!! Glad to see everything is going well for you and your workouts are awesome! I'm back in business to posting on here, was gone for a day or 2.. But all of you were on my mind! Keep killing it, i'm rooting for ya! ;)

shankuan

07-28-2011, 10:50 PM

I'm so glad your day got better the other day!!! I always hate when I have those little attacks too and thankfully they are short. A good relaxing walk is a great way to clear the mind. Hope your having a fantastic week!!!:)

Thanks Stephanie! Week has been good so far. :yep:

Hey Girlie!! Glad to see everything is going well for you and your workouts are awesome! I'm back in business to posting on here, was gone for a day or 2.. But all of you were on my mind! Keep killing it, i'm rooting for ya! ;)

Hey missy! I did think about you and how you were holding up with your grandpa and the car. I knew you had things to take care of so i'm glad to see you back. Thanks for checking in :hugme:

Now on to today's update:

28/7/11

Today's leg session was of the SAS type...SHORT and SWEET!

*warm up sets not shown

Calves/Hams/Quads

Smith Push press calves ss Hack Press calves
95lbs x 25 ss 2plates x 22
115lbs x 20 ss 2plates x 18
135lbs x 20 ss 2plates x 16....held at the top for a few secs and ouch!!

Sumo SLDL
135lbs x 15
155lbs x 13
175lbs x 12

Leg ext - warm up for squats. i get such an insane pump in the quads
#70 x 20
#110 x 15
#150 x 12
#190 x 10

Rack Squats
135lbs x 15 (1 full + 1/2 squat = 1 rep)
185lbs x 12 (1 full + 1/2 squat = 1 rep)
155lbs x 25 (power squats were full and fast i.e. absolutely no pause) - my version of the widowmaker and left me shot

hamstrings have already started complaining

Took me a while to GRASP that even though I can't squat heavy anymore, little tweaks in how i do my reps, sets etc can DEFINITELY get the job done. I am trying to also take better care of the knees so i can have the use of them later on in life. They give me enough issues as it is.

ChristyLaurenPoole

07-30-2011, 01:45 AM

MrsSims

08-06-2011, 12:14 PM

Lol.. Christy is so right about posting workouts! and Shankuan, girl u have the craziest strength ive ever seen in a natural competitor.. It really does motivate me to push that much harder in the gym.. ill just try harder not to hurt myself next time! ;);)

Sent from my DROIDX using Tapatalk

shankuan

08-06-2011, 02:51 PM

Ahhh I love your work outs, I'm so glad we all take the time to post our training, bc I know it can be someone a pain, but I really get a kick out of seeing what others are doing and their weights, it just makes me want to push THAT MUCH harder!!!! You're meals always look so cute on FB, so just think about THAT! You're a rock star so accept nothing less!

Lol.. Christy is so right about posting workouts! and Shankuan, girl u have the craziest strength ive ever seen in a natural competitor.. It really does motivate me to push that much harder in the gym.. ill just try harder not to hurt myself next time! ;);)

Sent from my DROIDX using Tapatalk

Thanks girlies!! I used to hate posting my workouts because they sucked (by my standards) but then realized it wasn't about the #'s so much as the 'work' it took to PUSH said numbers. So for me its a work in progress! I was always told i looked strong, so I'm trying to not just LOOK the part :p

But I agree on seeing the workouts of others motivating you to push harder! Suzanne's workouts are THE most motivating for me, not just because of the numbers she pushes but because you can feel how intensely she does so. And when she adds those vids then you REALLY get to see it. PLUS she works through so many nagging issues (forearm, delts etcs) so you can't help but admire that kind of dedication.

Past week's update:

Monday was a holiday and i made it refeed day for because of a bbq i went to. I went for ONE thing...BBQ SPARE RIBS!!! OMG these ribs are to die for and is the only reason i went a full 7 days with NO refeed (unheard of in the years since competing/dieting/offseason). But man it was worth it. a good 7lbs weight gain the next day.

8 straight weeks without a break so I decided to be proactive and cruise this week doing only cardio, some HIIT along with my regular teaching schedule. My knees however have not been happy with me because they still aren't getting a break (HIIT + teaching = :mad: knees) so i think i'm going to extend the cruise into this upcoming week and take a COMPLETE break from teaching/workouts and stick to just my 30 min LISS cardio and maybe include some swimming.

that's all its been this plus work is a real sore point for me right now, hence my absence.

ChristyLaurenPoole

08-06-2011, 04:46 PM

I love to swim! I would like to incorporate it more, even just for relaxation, but then I'm like ugh then I have to like shower 4 times to get that nasty chlorine smell out! HA HA HA

shankuan

08-10-2011, 09:51 PM

I love to swim! I would like to incorporate it more, even just for relaxation, but then I'm like ugh then I have to like shower 4 times to get that nasty chlorine smell out! HA HA HA

well there goes my plans for swimming! the 'aunt from the red hills' (aka monthly) decided to visit early so my ass is back on the spin bike! On top of that picked up a sinus infection on the weekend so...

But yea i agree with you on that yucky chlorine smell. I don't swim as much any more mostly because my sinuses suffer afterwards though. I recall last year when i broke my big toe 14 days before my competition and had to swim for an hour each morning at 5 in a cold pool. talk about a wake up call brrrr!!

other than 1st day period bloat (and I won't even speak of what it has done for my mid-week weight...), cardio is done and off to bed early!

Hump Day (stolen from CLP) is almost over amen!one day closer to the weekend.

katt981

08-11-2011, 11:37 AM

broke your big toe?? Oh that had to be painful!!

love the workouts - makes me want to work HARDER!

:yep:

shankuan

08-14-2011, 12:12 PM

broke your big toe?? Oh that had to be painful!!

love the workouts - makes me want to work HARDER!

:yep:

yaa dropping a 45lb ivanko plate flush ON it would do that! having to work around injuries has forced me to find intensity in other ways. I'm glad you can find inspiration from them :hugme:

2nd week of cruising comes to an end today...AMEN! i've missed the IRON something fierce!

However because of a sinus infection I am left with a cold and the mother of a headache all week! Its one of those headaches that just sits smack dab in between the eyes and leaves you with a permanent frown! So me trying NOT to frown looks like a deer caught in headlights...lol! I'm hoping the new meds work to clear up the sinus congestion so this darn headache goes away! I PLAN to be in top form come Monday morning for my date with the IRONMAN
:lift::lift2:

the one thing this headache has done is curb my appetite and if i am not feeling for carbs ESPECIALLY on REFEED day then this is SERIOUS stuff! :eek:

Happy Sunday!

Sunnyday

08-14-2011, 03:59 PM

shankuan

08-14-2011, 04:12 PM

Hey girlie! I cannot believe I missed out on your thread until now. Just wanna encourage you to keep posting and working hard. Looking forward to following your journey to Worlds! :D About 10 or 11 weeks out now?

Hey SunnyD! No worries mama, I'm glad you're finally caught up! Thanks for the encouragement :hmn: YOU are one of the queens of INTENSE (my abs hurt reading your giant sets) so i use you ladies as inspiration for keeping it together during this prep!

I'm at 12+ weeks now so things are about ready to get pushed into high gear...and I'm READY for it!

shankuan

08-15-2011, 12:00 PM

CRUISE IS OVER!!! And like the 1st day back at school after summer holidays I was super excited :excited:

And i realized just how I MISSED it! I think more so because the break was so long for which I'm thankful actually! I was pumped and full (from yesterday's refeed) so I was primed for the leg blast. I took it easy though and just went by how things felt (knees etc) and had a good session.

12 weeks out and i'm ready to kick things up. I was halfway through the leg session then i remembered i'm supposed to cut down the volume a bit more, cause them tree trunks keep growing. It's hard more so than actually NOT working 'em. I really love working legs and seem to push myself the hardest. I guess i'll now have no choice but to redirect some of that 'intensity' to upper body. So let's see what the next 8 weeks will bring

Quads/Hams/Calves
Leg ext - #110/#130/#150 ~20,15,15
Squats - #135/#165~20,15
Leg curls - #60/#70~20,15
DB SLDL - #45/#50~20,15
Push press calves - 90lbs~25,20,20
cardio - 15 mins spin bike pwo

shankuan

08-16-2011, 02:16 PM

It's Red Light Tuesday!!! At least that's what I'm calling today cause I'm feeling that kind of fiery positive super happy energy! Its strange how my moods can swing from being ecstatic for no reason to being moody for some dumb shit. <shrug> whatever! point is I'm in a good mood today and I like it! Plus wearing a red dress seems to do that to a person ;)

Had a good low key workout today despite it being with the problem children today, aka shoulders. I suppose its me coming off 2 weeks of just resting them, they got lazy and made me KNOW it cause EVERYTHING felt heavy so i just went with what felt good! I am being patient though because getting the shoulders healthy again and keeping it that way is my goal. So if it means doing 6-ways for the next few months until i can progress further...then so be it!

Chest/Shoulders/Triceps

Incline Dbell Twists
45lbs x13
45lbs x12
45lbs x9

Flat BB
85lbs x13
95lbs x12
105lbs x10 drop 85 x 5...felt like such a wimp on these

straight arm pec dec - felt like throwing this in
#40 x20
#45 x15
#15 x12

Seated machine shoulder press
#40 x20
#50 x15
#60 x8 ....this exercise felt soo hard

6-ways (side raise-front raise-extension)
5lbs x13
5lbs x10
5lbs x10
5lbs x7...ouch!!!

tricep extensions (heavy cable)
#50 x15
#50 x15
#50 x15

seated o/h extension (DB)
40lbs x13
40lbs x10
40lbs x10

cardio - 20 mins staircliamber

ChristyLaurenPoole

08-17-2011, 02:33 PM

what up miss THANG!!!!!!

I bet you're fired up like a lighting bug / angry hornet NOW being able to go full speed! YA HOO! ! !

Everytime I miss a work out or something, then get back into the gym, I always LAUGH bc when I'm training I'm like 'Why do I lie to myself and say how I want a break from training, when I love this shit! ' HA HA HA HA ! SO YEH BABY GET IT!

You're training is look fierce and I'm pumped just reading it! I hear you on the legs thing and also about changing around volumes. I tend to realize I'm putting in volume work outs when I need to bring them down to LOWER REPS / HEAVY WEIGHT, but its so hard to make the transition after you've been killin it one way for so long!

YEH YEH RED LIGHT TUESDAY! =) LOVVVVVVVVVVVVVVVVVE IT!

Had a good low key workout today despite it being with the problem children today, aka shoulders. I suppose its me coming off 2 weeks of just resting them, they got lazy and made me KNOW it cause EVERYTHING felt heavy so i just went with what felt good! I am being patient though because getting the shoulders healthy again and keeping it that way is my goal. So if it means doing 6-ways for the next few months until i can progress further...then so be it!

On the problem children. Its kinda funny for me, because when I first started about 3 years ago 'lifting' I did FST-7 for shoulders TWICE A WEEK! Then went to just once a week and I really put on some significant size then.....then for a bout 8 months I ended up combining my chest/shoulder work out , and now I'm training with more carbs, I have pulled out a day specific just for shoulders. I've seen so much more pump growth in my shoulders NOW, compared to doing the combined ones.

Sunnyday

08-20-2011, 11:51 PM

Some nice WOs going on in here! :D

stephaniewicked

08-21-2011, 06:14 AM

Red Light Tuesday, lol... awesome!! I wish everyday was a 'red light' day! I know that feeling though how you can go from on top of the world/giddy/giggly/happy for no reason one day and then ugh the next day... or visa versa! The happy days are so much fun though! :D

Hope you're having a great weekend, babe!

shankuan

08-23-2011, 03:05 PM

Its been a min since i've been in here...so the update is kinda long-ish..:p

I kinda just went hibernating last week, was feeling crappy and threw myself into work and everything else, so i didn't feel much of updating the journal. I did get in my workouts and cardio though so I didn't slack off. But contemplating career and business decisions have my head in a loop that i tend to get quiet trying to figure things out.

Still trying to figure it all out but i'm not letting it steel my mojo! So here I am babbeeee!!! cheesy i know

last week's update (can't remember #'s but the exercises and sets)

Back/Biceps/Abs

Rack chins ...getting back into the hang of these (pun intended) and i likey
BW X 15, BW+10 ,BW+15 ,BW+10 ...

WGPD
#90,#100,#110,#120

BB Row
#95,#115,#115,#125

EZ Bar Curls ss 1 arm cable curls
weight???? x15,12,10,10

Inclined crunches ss leg raise
25,20,25 ss 20,20,20

This week...

Mon - 22/8/11

cardio - 20 mins stepper

Tues - 23/8/11

Back/Biceps/Abs

Rack Chins - slow -ves....damn these are rough
BW x15
BW+10 x15
BW+10 X12
Bw+10 X10

CGPD
#90 x15
#100 x15
#110 x12
#120 x8

Pendlay Rows...I like the power and i get to move more than b.o. rows so i'm keeping it
95lbs x10
115lbs x10
135lbs x10

Rack deads
#135 x10
#185 x10
#225 x10
#275 x10

Dbell curls...my grip still gets tired as i get deeper into these
30lbs x15
35lbs x12
40lbs x10

EZ bar curls
65lbs x 12,10,10

DC hang stretch (no straps) - 60 secs ...

Cardio - 20 mins stairclimber

low weight last week 142lbs so i'm just trying to hang on to the muscle i have. Seeing some veins in arms/chest/shoulder (esp with carbs in me) i never normally see until maybe 2 weeks out so i'm giddy over it. I soo love seeing those veins, but only on a bodybuilder type physique or someone with muscle though...weird i know.

I am waiting for that sense of 'urgency' and excitement to kick in but not yet and i wonder if that's a bad or a good thing?? maybe if i actually BUY my ticket and book the hotel then it'll kick in (cause i'll need to clear the credit card bill)??? lol! i ordered a new pjing suit so at least i have that to be excited about when it gets here.

what up miss THANG!!!!!!

I bet you're fired up like a lighting bug / angry hornet NOW being able to go full speed! YA HOO! ! !

YEH YEH RED LIGHT TUESDAY! =) LOVVVVVVVVVVVVVVVVVE IT!

On the problem children. Its kinda funny for me, because when I first started about 3 years ago 'lifting' I did FST-7 for shoulders TWICE A WEEK! Then went to just once a week and I really put on some significant size then.....then for a bout 8 months I ended up combining my chest/shoulder work out , and now I'm training with more carbs, I have pulled out a day specific just for shoulders. I've seen so much more pump growth in my shoulders NOW, compared to doing the combined ones.

Yes i'm happy to be back in the gym, the break really did me well.

Red is the color i wear when i need a pick me up or i'm in a SUPER chirpy mood! But i really love the color, my fave sneaks are red and my car is also...so yaahhh a red dress did the trick! :D

As for the shoulders, ever since volleyball days i've had issues with my right shoulder. the most recent injury affected the left, so my usual hard and heavy ways of doing stuff for 'em are over..for now anyway. I think though that when i did DC my shoulders responded the most. FST-7 gave me some super crazy pumps. i can't imagine what they would feel like if i gave them their own day because now that i've incorporated rear delt work and focus on rehab, they are super blown up after chest.

Some nice WOs going on in here! :D

Thanks SunnyD!

Red Light Tuesday, lol... awesome!! I wish everyday was a 'red light' day! I know that feeling though how you can go from on top of the world/giddy/giggly/happy for no reason one day and then ugh the next day... or visa versa! The happy days are so much fun though! :D

Hope you're having a great weekend, babe!

Hey girlie! Ain't that the truth about a 'red day' every day! if every day was one it would be smiles and great thoughts all round! And while my weekend wasn't sad, i just felt 'blahhhhish' and decided to stay in. I did however go check out a play and was very glad i did. I haven't laughed so hard in years. You know the kind of laughter that gives you a headache, makes your tummy ache, cause you to throw your head back and laugh out so loud and so hard you can't breathe??? Yea it was one of those and it totally cleared my head and it was the best sleep i've had in a few. :yep:

Sunnyday

08-23-2011, 04:18 PM

Super strong WO! I can just feel those muscles growing!

Suzanne

08-23-2011, 05:43 PM

Nice WOs! Those shoulders 6 ways sound brutal!!

ChristyLaurenPoole

08-23-2011, 11:13 PM

Hey Hey ITS RED LIGHT TUESDAY GIRL!!!!! ;)

I SO HEAR YOU about the career decisions etc!!!!! I am in a very similar boat myself about 'finding myself' and hoping things work out so I feel like I can 'get started', my heads been in a LOOP! So you always have a friend to vent too girl!

AND I LET YOU HIBERNATE! ;) lol ! ! ! !

Your workouts look great! GOOD JOB! I love when I have a great week like that! and with the fact you're trying to lose and still keeping those weights up = GREAT JOB! ! ! ! !!

That's so funny about Red being your happy color, I think mine is yellow ? I'm always happy when I wear yellow, however Blue and PINK are my fav colors . . . when I'm sad or upset, I'll wear straight black for days! ! ! ! LOL ! !

shankuan

08-24-2011, 10:17 AM

Wed - 24/8/11

Chest/Shoulders/Triceps

Incl Dbell Twist
warm up 20/25/30/35 x 15/10/8/6
45 x12
45 x10
45 x10 - loving the challenge these provide and i'm improving so i'm glad
* shoulder exercise with broomstick in between sets x 10 talk about a pump

Decl Dbell Press
45 x10
45 x10
45 x10
*band external rotations in between sets x10 each side

Seated Dbell Press
20lb-15lb-10lb x 15 each, no rest
20lb-15lb-10lb x 12 each, no rest
20lb-15lb-10lb x 12 - talk about on fire!!

Standing Dbell Swings
35lbs x 40 x 4 sets....traps and shoulders were bleeding

Rear delt swings
35lbs x 40
20lbs x 20
15lbs x 15
10lbs x 15 full rear delt flyes....could not stretch because of the pump

1rm Tricep Pressdown
#25 x15
#30 x15
#35 x12
#40 x10

Overhead extension ss Bench dips
35lbs x 15 ss 40lbs x 20
40lbs x 12 ss 40lbs x15
40lbs x 12 ss 40lbs x 15

I haven't sweated as much during a chest workout in a long time. those stretches and broomstick work and shoulder work had me sweating bullets.

Cardio - 30 mins spin (taught class)

I feel a massage is due this week as my traps are feeling like their about to bust!

Super strong WO! I can just feel those muscles
growing!

I'm working on it SunnyD believe me, I'm WORKING on it! Coming back from a break always puts me in a totally different zone and i try to keep the WOs intense. P

Nice WOs! Those shoulders 6 ways sound brutal!!

Man...Suzanne, they are pretty rough! The side to front raise is the easy part, the front raise into the extension....now THAT hurts! My rear delts are weak plus i think my traps are overpowering so it feels super hard on that last part because after 7 of them i literally have to pause a sec or two between reps. I like the intensity of it without using a ton of weight.

Hey Hey ITS RED LIGHT TUESDAY GIRL!!!!! ;)

I SO HEAR YOU about the career decisions etc!!!!! I am in a very similar boat myself about 'finding myself' and hoping things work out so I feel like I can 'get started', my heads been in a LOOP! So you always have a friend to vent too girl!

AND I LET YOU HIBERNATE! ;) lol ! ! ! !

Your workouts look great! GOOD JOB! I love when I have a great week like that! and with the fact you're trying to lose and still keeping those weights up = GREAT JOB! ! ! ! !!

That's so funny about Red being your happy color, I think mine is yellow ? I'm always happy when I wear yellow, however Blue and PINK are my fav colors . . . when I'm sad or upset, I'll wear straight black for days! ! ! ! LOL ! !

Yes it WAS Red Light Tuesday and I spiced up the day with red heels! Suffice it to say I had good day :D

Girl, if i ever begin that vent oh dear..it will not end! So i'm simply taking steps to solving the issues ONE by ONE!

After a break I take the 1st 2 weeks back to bring my weights up! In week 2 now and things are looking good. I don't normally have an issue with steady progress with the weights during prep, except maybe the last 2 weeks when i'm usually pretty depleted or if injury flare ups force me to back off. For that I'm thankful.

katt981

08-24-2011, 12:12 PM

on the incline DB Twist.. you start out 'normal' then twist them inward at the top of the movement?? I've seen people do this, but I've never tried it.

shankuan

08-24-2011, 01:27 PM

on the incline DB Twist.. you start out 'normal' then twist them inward at the top of the movement?? I've seen people do this, but I've never tried it.

yep, one and the same. done nice and slow its just as brutal as doing pec dec, incl bench press superset.

Bronwyn

08-25-2011, 04:00 AM

katt981

08-26-2011, 11:09 AM

just off the training subject... where in Jamaica do you live? We went there a couple of years ago (Negril) all I can say is WOW - true laid-back paradise :)

shankuan

08-26-2011, 11:43 AM

Hi - see really good trainings there, and I see also when you feel crappy - is an average in precontest - how far are you now? 14 weeks or less? I always have to "switch to autopilot" and let all emotions go with the feeling it will be over the next day. Especially during my PMS :yep: .... just stick with your plan, breathe and all will be good :D

Yay for the veins!

I am 11 weeks 1 day out now. I get to the autopilot stage when i hit 4 weeks. Now my strength is still high and energy is good. I just have bad days or good days like most other competitors. I am sticking to the plan and trying not to stress over things too much.

just off the training subject... where in Jamaica do you live? We went there a couple of years ago (Negril) all I can say is WOW - true laid-back paradise :)

I'm in Kingston which is on the south eastern side of the island. Negril is on the west in and a 4hr drive away. I escape to Negril on weekends when I REALLY want to hide, hibernate, relax and rewind...its lovely out there! :yep:

Yesterday was pretty rough on me with the hunger. How I managed to get through the day and not gnaw through an arm is beyond me. :laugh: And to think it was a non-training day :eek: I can't imagine how i'd have felt had I trained legs...:faint2:

Thurs -25/8/11
50 mins step class

Fri - 26/8/11

Quads/Hams/Calves

Leg ext
#110 x15
#130 x12
#150 x12...3 sec squeeze hold at the top

Cybex Seated Leg Press - kept heels elevated pushing off balls of feet
#190 x 12
#230 x 12
#270 x 12....quads were definitely feeling these

Rev ham curl** ss Jump lunges (lower back too sore so i opted out of SLDL)
BW x 20,20,20 ss JLunges x 20,30,30

**kneeling on seated calf, hooking heels under pads and used a stick for balance)

Push Press calves ss Toe Press calves
105/135 x 20,25,30 ss 205 x 15,15,15

Cardio - 20 mins bike

shankuan

08-31-2011, 01:06 PM

Mon - 29/8/11

Back/Biceps

Rack Chins
BW x15
BW x15
BW+25 x 7, drop +10 x7
BW+25 x10

Wide Grip Pulldown
#90 x15
#110 x12
#120 x10
#130 x10

Wide Grip seated row
#90 x15
#100 x15
#110 x15
#120 x15

EZ Bar curls ss rope hammer curls
55lbs x15 ss #45 x15
65lbs x12 ss #55 x15
65lbs x12 ss #65 x13
65lbs x10 ss #75 x10

Cardio - 25 mins stepper (am), 20 mins stepper (pm)

Tues - 30/8/11

ended up working out in the evening and the gym was packed like a can of sardines, so my I chose exercises i could superset and have me done in 30 mins.

Chest/Shoulders/Triceps

Incl Dbell twist ss Incl Pushups
45lbs x12 ss BW x15
45lbs x10 ss BW x20

Push press ss DB standing swings ss 6-ways
50lbs x15 ss 40lbs x 30 ss 5lbs x 15
50lbs x15 ss 40lbs x20 ss 5lbs x15

Rope pressdown ss parallel dips
#45 x 15 ss BW x10
#55 x 15 ss BW x10
#65 x 12 ss BW x10

Cardio - 25 mins stepper (am), 20 mins stepper (pm)

Wed - 20 mins spin bike (am)

Today is a non lifting day so i've got nothing more really. Moving into critical territory now with 10 weeks left, so i'm just keeping my head down and getting things done as much as I can. trying to stay positive and keep motivated is the big challenge for me right now given i have plenty other stuff on my head. so staying quiet and thinking more is the strategy i've employed.

Here's to a productive week.

Sunnyday

08-31-2011, 01:47 PM

^Strong WOs! :)

stephaniewilles

09-01-2011, 01:24 PM

Awesome workouts girl!! Getting close..yay!!

Darn hunger, if that would go away during prep life would be so much easier lol!!!

Bronwyn

09-02-2011, 05:08 AM

With the hunger in precontest is funny one thing - after competition I may eat and I realized I feel much worse being bloated and full - LOL Always in precontest I am dealing with cravings and after I am asking : Did I really want THIS? What a common food LOL :yep:

Good luck with keeping on track!

shankuan

09-02-2011, 12:49 PM

Ok, i tried, i really tried yesterday to cut my leg work back but honestly i was just in THE MOOD for something brutal! Don't know if anybody else get's this way with workouts. But there are times (quite few) when I get this 'almost' euphoric feeling during a set and its like being in a dream where its just you and the stars.

With the right music turned up loud enough to block all else out, just before a set, nothing else matters but me stepping to the bar, getting under it and diving head first into an 'as brutal as I can make it' squat session. After a few reps, something else takes over ...call it subconscious, call it chi, call it flight or flight instinct, call it whatever you want. It is at THAT point where I feel no pain, no anxiety, no nerves, no fear,not the sweat rolling down my face/back/chest, not the trembling of my legs and not how heavy the weight has become. It is at that point I feel absolutely NOTHING but movement! Its almost as if time slowed down, there is no sound and its just MOVEMENT!

THAT was how I felt when i went ape on my legs yesterday! And to say i thoroughly enjoyed it is an understatement! Mark you, coming out of it was like waking up after surgery and the drugs had worn off...PAINFUL! Had to go home and ice my knees especially after teaching a 1hr step class last night!

Quads/hams/Calves

Leg ext warm ups
#90 x20
#110 x15
#130 x12
#150 x10

Smith Squats - Reg ss Wide
135 x15 ss 135 x10
155 x15 ss 155 x15
185 x15 ss 185 x10

DB Walking Lunges
40's x30 steps
45's x30 steps
50's x30 steps...paused for 2 sec after each step maybe for the last 15.
*longest wlunges of my life :faint:

SLDL
135lbs x15
155lbs x15
155lbs x12
165lbs x10

Push press ss seated press
135lbs x20 ss 90lbs x20
155lbs x20 ss 90lbs x20
175lbs x20 ss 90lbs x15

shankuan

09-02-2011, 12:51 PM

Fri- 2/9/11

Back/Abs
SAPD -using the short bar on the THICK cable machine
#60 x15
#70 x15
#80 x15 --> drop #70 x10...had a nice pump from this

Underhand Pulldown - NO STRAPS :yippee:
#100 x15
#110 x12
#120 x10
#130 x7...BUST!!

Alt single arm pulldowns (french grip) -
#7 x15.
#8 x12...had to get straps for this, my grip failed with this 'fatter' handle
#9 x12

Pendlay rows
#135 x12
#135 x10
#135 x10...even with super sore hammies i like this exercise alot

Machine crunches
20,20,20,20,20...kept rest period to about 15 secs each set

cardio - 20 mins elliptical

katt981

09-02-2011, 12:53 PM

Did you have problems walking out of the gym???? WOW - now THAT'S a leg workout! :yep:

shankuan

09-02-2011, 01:42 PM

^Strong WOs! :)

Thanks girl! I'm loving the strength despite the calorie deficit :yippee:

Awesome workouts girl!! Getting close..yay!!

Darn hunger, if that would go away during prep life would be so much easier lol!!!

Yep, the hunger gets me every time during pre-contest. But I'll take hungry and strong over hungry and weak any day! I've learnt to deal with the hunger and THANK GOD, for sf jello and sf hawain punch!!! :p

With the hunger in precontest is funny one thing - after competition I may eat and I realized I feel much worse being bloated and full - LOL Always in precontest I am dealing with cravings and after I am asking : Did I really want THIS? What a common food LOL :yep:

Good luck with keeping on track!

Yep Bronwyn when i over do it during off season i ask myself that question EVERYDAY too!

Did you have problems walking out of the gym???? WOW - now THAT'S a leg workout! :yep:

Oh Kat you wouldn't believe how i was shaking! lolol! But its even worse 2day and my glutes are literally on fire! I swear it takes me about 5 seconds to actually SIT down...lololol!

Sunnyday

09-02-2011, 01:43 PM

Bronwyn

09-05-2011, 03:45 AM

Ok, i tried, i really tried yesterday to cut my leg work back but honestly i was just in THE MOOD for something brutal! Don't know if anybody else get's this way with workouts. But there are times (quite few) when I get this 'almost' euphoric feeling during a set and its like being in a dream where its just you and the stars.

With the right music turned up loud enough to block all else out, just before a set, nothing else matters but me stepping to the bar, getting under it and diving head first into an 'as brutal as I can make it' squat session. After a few reps, something else takes over ...call it subconscious, call it chi, call it flight or flight instinct, call it whatever you want. It is at THAT point where I feel no pain, no anxiety, no nerves, no fear,not the sweat rolling down my face/back/chest, not the trembling of my legs and not how heavy the weight has become. It is at that point I feel absolutely NOTHING but movement! Its almost as if time slowed down, there is no sound and its just MOVEMENT!

THAT was how I felt when i went ape on my legs yesterday! And to say i thoroughly enjoyed it is an understatement! Mark you, coming out of it was like waking up after surgery and the drugs had worn off...PAINFUL! Had to go home and ice my knees especially after teaching a 1hr step class last night!

I love these states of mind, when they come, anyway mornings after are brutal than - lol :yep:
Last time when I had it was during some plie squats - I did maybe 10-12 sets and weights upped to 120 lbs - when before I did like 88-90 lbs :D LOL, than I came home an said it was exactly what you are telling here.... me, my mirror reflexion, showing me veins and legs and movement :D

ChristyLaurenPoole

09-05-2011, 04:07 PM

Looking sharp girl ! ! ! ! !

shankuan

09-07-2011, 11:38 AM

My weekend was totally exhausting. I planned a baby shower for my sister and while she and her friends TOTALLY loved it, i was left feeling like a wrecking ball went to town on me! Then driving for 4hrs back into the city and head straight to work on 2hrs sleep? Yep, I had to call Monday an early day and cancel all my evening clients and classes as I was of no use whatsoever to myself let alone anyone else. went to bed at 3 in the afternoon and did not move again until 7am Tuesday morning! Suffice it to say, I was still kinda tired BUT not the wreck I was on Monday.

Tues - 06/9/11
Cardio - 20 mins stepper (am)

Back/Biceps
Pull ups - warm up
BW x 12,10,8

SAPD
#60 x15
#70 x15
#80 x12
#90 x10....talk about on fire

WG seated row
#100 x15....thought it was at 110 and was wondering why it felt so easy
#120 x15
#130 x13
#140 x10

Rack deads
#185 x15
#225 x12
#275 x10
#315 x6

EZ Bar curls
65lbs x15
65lbs x12
65lbs x10

Hammer rope curls
#55 x15
#60 x14
#65 x12
#70 x8

Rev Cable curls
#30 x10, 10,10

Wed- 07/9/11

Cardio - 30 mins spin bike

Suzanne

09-07-2011, 12:36 PM

stephaniewilles

09-07-2011, 05:32 PM

I love the leg days that are just kick butt!!!

I am with you on the hunger thing, I drink alot of coffee and crystal light. I'm thinking about doing the sf jello too!!!

Mostly want a steak right now!!!!

shankuan

09-07-2011, 10:11 PM

I love these states of mind, when they come, anyway mornings after are brutal than - lol :yep:
Last time when I had it was during some plie squats - I did maybe 10-12 sets and weights upped to 120 lbs - when before I did like 88-90 lbs :D LOL, than I came home an said it was exactly what you are telling here.... me, my mirror reflexion, showing me veins and legs and movement :D

i had cut back on leg volume due to them overpowering my upper body. if i had my way i'd be doing high volume. i usually have to do an ice bath when i hit legs hard and heavy because of my knees. it helped the next day but now a couple days later they are achy and protesting! :mad:

Looking sharp girl ! ! ! ! !
Thanks hun! :hugme:

LOVE THIS!!!!!!!!!!!!!!!!!! :yep:

catching up with everyone and looks like some kick ass stuff going on in here

If no one else got this I knew YOU would Suzanne! Your workouts are nothing short of brutal, intense and makes a person want to hit the gym immediately! Thanks for checking in! I am so happy for you girl and thought you HAD that pro card cause you looked totally amazing! By far this was the best condition i've seen you and all glamoured up you really rocked it!

I love the leg days that are just kick butt!!!

I am with you on the hunger thing, I drink alot of coffee and crystal light. I'm thinking about doing the sf jello too!!!

Mostly want a steak right now!!!!

I wish for the same kind of kick ass chest day but i suck at that so my back and legs take the beating!

I can't stomach coffee unless its a in protein shake, ice cream or cake/cookies! And girl I feel ya on wanting the steak! :drool:

Bronwyn

09-08-2011, 01:15 PM

stephaniewilles

09-08-2011, 05:47 PM

i had cut back on leg volume due to them overpowering my upper body. if i had my way i'd be doing high volume. i usually have to do an ice bath when i hit legs hard and heavy because of my knees. it helped the next day but now a couple days later they are achy and protesting! :mad:

Thanks hun! :hugme:

If no one else got this I knew YOU would Suzanne! Your workouts are nothing short of brutal, intense and makes a person want to hit the gym immediately! Thanks for checking in! I am so happy for you girl and thought you HAD that pro card cause you looked totally amazing! By far this was the best condition i've seen you and all glamoured up you really rocked it!

I wish for the same kind of kick ass chest day but i suck at that so my back and legs take the beating!

I can't stomach coffee unless its a in protein shake, ice cream or cake/cookies! And girl I feel ya on wanting the steak! :drool:

Did somebody say STEAK?????? hahahahahaha

I love chest day, its one of my easier workouts but still hit it with about 16 sets. I go kinda light not to heavy, except on flyes, love those heavy. Coffe flavored ice cream oh yummmy!!!
I can live with out coffee but it is good and helps keep me full during prep time :)

Sunnyday

09-08-2011, 08:36 PM

OMIGOSH! Coffee ice cream is one of my favorite flavors! :drool:

shankuan

09-09-2011, 10:39 AM

Did somebody say STEAK?????? hahahahahaha

I love chest day, its one of my easier workouts but still hit it with about 16 sets. I go kinda light not to heavy, except on flyes, love those heavy. Coffe flavored ice cream oh yummmy!!!
I can live with out coffee but it is good and helps keep me full during prep time :)

Girllll, i got me some BBQ spare ribs in the FREEZER waiting on me, so November can't come fast enough!!!

OMIGOSH! Coffee ice cream is one of my favorite flavors! :drool:

We have ice cream here, what would be the equivalent to your coldstone, called "devon house ice cream" and they have one called DEVON STOUT. it is flavoured with coffee and dragon stout (think guiness but a tad sweeter)...OMGGGGG!!!! Totally to die for, i'll suffer the bloating and swelling nodes to have 1 scoop of this! sooo good!

Sunnyday

09-09-2011, 09:49 PM

LOOOOVVVVE DRAGON STOUT!! Haven't had it in years, but I LOVE IT!!

stephaniewilles

09-12-2011, 05:34 PM

Girllll, i got me some BBQ spare ribs in the FREEZER waiting on me, so November can't come fast enough!!!

I'm with ya girl, November is the month!!! Ribs are my all time favorite :yep:

We have ice cream here, what would be the equivalent to your coldstone, called "devon house ice cream" and they have one called DEVON STOUT. it is flavoured with coffee and dragon stout (think guiness but a tad sweeter)...OMGGGGG!!!! Totally to die for, i'll suffer the bloating and swelling nodes to have 1 scoop of this! sooo good!

EWWWWHHHHH, thats sounds aaaawesome!!! Choc chip mint is my fav then choc chip cookie dough

Bronwyn

09-13-2011, 04:08 AM

I am officially jealous you have it! :D I tried coldstone in US and loved it!

BTW: how is life at Jamaica and this sport going overally - do you have good conditions for that there? I dont know - so sorry for stupid questions :D just curious... for example how is it there with food, supps, how people deal with what you do etc.

shankuan

09-13-2011, 11:22 AM

EWWWWHHHHH, thats sounds aaaawesome!!! Choc chip mint is my fav then choc chip cookie dough

I Love choc chip cookie dough in ANY ice cream although ben & jery's here is THE best in THAT flavour!

I am officially jealous you have it! :D I tried coldstone in US and loved it!

BTW: how is life at Jamaica and this sport going overally - do you have good conditions for that there? I dont know - so sorry for stupid questions :D just curious... for example how is it there with food, supps, how people deal with what you do etc.

I plan to try coldstone after my next show, I'll be in NYC so I need to start my research. Maybe I should ask the new yorkers to give me the best places to visit while i'm there...hmmm???? I think I will.

Not stupid questions AT ALL! Thanks for asking really!
Life here is as good as you make it. In terms of the sport there are practically ZERO women involved these days. The local show which took place in September, had only body fitness (figure) and bikini. I've met very few women here who want to do bodybuilding much less lift hard and heavy. And I've realized that their idea of a prep is super limited and I'll be honest and say so was mine prior to experiencing those of others here on the boards.

In terms of the conditions, to be honest, I've learnt most of what I have from being on boards like IM and Rx and reading ALOT. I have no problem with food, even though it may cost me a little more and is probably not as varied as in the US. For example, things like 96% lean turkey or beef is next to impossible here, natty butters are non-existent. We have a WIDE variety of fresh fruits and vegetables, many unique to this area and work just as well as other veggies elsewhere, so i'm at the market every week.

In terms of supps, the nutrition store here sells protein shakes for like an arm and a leg. So i shop online for majority of my supps and have them shipped to my US mailing address and i get it within a day, the cost of which is usually lower. They say knowledge is power and so what people don't know they will either tear down or ask plenty of questions or make assumptions. When some people find out I'm a body builder they say I can't possibly be one because i'm not huuuge and bulky and look like a man. Then when I'm in prep and getting lean they'll say "you sure are disciplined!" like its a bad thing. lol Then there are others who SWEAR i'm one of our country's track athletes!!! lolol

For the most part, I go about my business and do my thing. I love fitness, love having muscles and whenever I get the chance try and empower others to take care of their health both in and out of the gym.

katt981

09-13-2011, 11:29 AM

shankuan

09-13-2011, 11:52 AM

So is your main source of protein fish & protein powder? How healthy is goat? I know we had some goat curry when we were there that was delicious, but I'm not sure how 'healthy' it was :dunno: I noticed those things are running around everywhere... LOL

actually i haven't used protein powder in a couple months. main source is fish and seafood. curried goat is DA BOOOMB!!! Have no idea how healthy it is but i supposed the way most Jamaicans cook it, healthy and curried goat don't belong in the same sentence! lololol

Yep, in the countryside you'll find a few stray goats (not belonging to a farmer) roaming about as much as anybody. Some people even have them as pets. I had a pet calf we called motherless when i was a kid lolol.

shankuan

09-13-2011, 12:42 PM

Thurs - 8/9/11

didn't write down this one, i was rushed for time and just went by which machine/equipment i could get

Chest/Shoulders/Triceps

Pec dec warm up
#35 x30
#40 x15
#45 x12
#50 x10

Inclined Bench Press
#25(plates) x 12
#25(plates) x10
#25(plates) x8

6-ways ss db front raises
5lbs x 15 ss 20 x15
5lbs x 15 ss 15 x15
5lbs x 15 ss 15 x20
5lbs x 15 ss 20 x20....yaoouchhh!

rope press down ss rev cable curls
#55 x 15 ss #35 x15
#65 x 12 ss #35 x 15
#75 x 10 ss #35 x15

cardio - 60 min pm step class

*i am thinking of either giving chest its own day or pick a single exercise each week and do 4-5 sets. I am so focused on trying to get the other parts done too (due largely to not enough time) that i sometimes rush myself through the chest workout. as such i don't think they get enough attention especially since i actually hate working chest and i don't get much pump into them.

Fri -9/9/11

Legs

*i paid for the brutal session the week before as my knees bugged me all damn week. so i just went with how they felt.

Leg ext - warm up
#50 x20
#60 x15
#70 x15
#80 x15
#90 x15
#100 x12...2 sec squeeze at top

single Leg press
#130 x15
#150 x15
#170 x14
#190 x12

single leg curl
#50 x15
#50 x15
#50 x15

BW rev ham curls
BW x20,20,20

Calf press on leg press
#230 x20,20,20

Seated calf
#115 x15,15,15

Ab work - hanging leg raises, inclined leg raises, machine crunches, decline crunches

Tried to rest up as much as possible on the weekend. Missed cardio on fri, so even went in to make up before refeed yesterday (something i NEVER do). THIS is how i know i'm getting close to show, when i wake up at the crack of dawn on my ONE day off to get cardio in.

shankuan

09-13-2011, 12:52 PM

Mon - 12/9/11

This workout was totally inspired by Suzanne :p Coincidentally, i had decided on friday that i wanted to focus JUST on back on Monday, so I tried this. i think this week, i will do the same for chest.

Back

SAPD - warm up
#55 x 30
#65 x 25
#75 x 20

UGPD
#90 x12
#100 x12
#110 x12...partials on the last 3
#120 x12...partials on the last 4

VGripPD
#100 x12
#110 x12
#120 x10..partials on the last 2

DB Pullovers
45lb x15,15,15

TBar row (makeshift using 45lb bar, a 45lb dbell as anchor, and 2 steps for height)
#25 (plate) x10(warm up)
#45 (plate) x10
#70 (plates) x12
#70 (plates) x12

the stretch portion of this i really felt

Pendlay rows
#135 x8,8

Cardio - 20 mins stair climber am

*a day later and my back is definitely feeling it.

stephaniewilles

09-13-2011, 04:16 PM

shankuan

09-13-2011, 04:57 PM

I love that you are listening to your body, and learning as much as you can through others. I love that about this sport. Theirs no secrets, usually everyone wants to help another competitor and give advice. And why not right, you can't be the best if you don't beat the best!!! I would so be in trouble in Jamaica, I dont like fish, dont cha have chickens there? LOL!! Oh but I do like tuna(strange I know)
Nice back workout!! I also give chest its own day, I think alot of women put it on the back burner but I think its as important to have its own day lol!!! With wpd I dont want over developed so I'm going a bit lighter than usual.

Have a great day girl!!

True word on constantly learning. I love it that these women are open and willing to share. I am still young in the sport but my body has been through a bit so wisdom now has me listening instead of doing all the talking. Not like I have a choice now anyway with the way my knees give me hell sometimes...lollolol!

Of course we got chicken girl, i just felt like I was about to start clucking, ducking my neck back and forth and flapping wings! I ate chicken for breakfast lunch and dinner! So one day shortly before my prep started I just found my stomach sick from it and since then i've been unable to go back to it. It's been 6 months and i really don't miss it! Pork and beef i do miss though!

But seriously I grew up on seafood and found it really easy going back to it. My dad taught me alot about seafood so i'm now just going back to that in preparing my meals. Totally love it!

Chest has been my achilles heel for a long while and i still haven't found cure. But i'm still working on it!

Thanks girl!:hugme:

Sunnyday

09-13-2011, 09:25 PM

I haven't eaten chicken since July. Don't miss it.

I haven't eaten pork or seafood (other than chunk light tuna) since July. I do miss those.

Bronwyn

09-14-2011, 04:32 AM

I plan to try coldstone after my next show, I'll be in NYC so I need to start my research. Maybe I should ask the new yorkers to give me the best places to visit while i'm there...hmmm???? I think I will.

Not stupid questions AT ALL! Thanks for asking really!
Life here is as good as you make it. In terms of the sport there are practically ZERO women involved these days. The local show which took place in September, had only body fitness (figure) and bikini. I've met very few women here who want to do bodybuilding much less lift hard and heavy. And I've realized that their idea of a prep is super limited and I'll be honest and say so was mine prior to experiencing those of others here on the boards.

In terms of the conditions, to be honest, I've learnt most of what I have from being on boards like IM and Rx and reading ALOT. I have no problem with food, even though it may cost me a little more and is probably not as varied as in the US. For example, things like 96% lean turkey or beef is next to impossible here, natty butters are non-existent. We have a WIDE variety of fresh fruits and vegetables, many unique to this area and work just as well as other veggies elsewhere, so i'm at the market every week.

In terms of supps, the nutrition store here sells protein shakes for like an arm and a leg. So i shop online for majority of my supps and have them shipped to my US mailing address and i get it within a day, the cost of which is usually lower. They say knowledge is power and so what people don't know they will either tear down or ask plenty of questions or make assumptions. When some people find out I'm a body builder they say I can't possibly be one because i'm not huuuge and bulky and look like a man. Then when I'm in prep and getting lean they'll say "you sure are disciplined!" like its a bad thing. lol Then there are others who SWEAR i'm one of our country's track athletes!!! lolol

For the most part, I go about my business and do my thing. I love fitness, love having muscles and whenever I get the chance try and empower others to take care of their health both in and out of the gym.

Thats cool and tough too, but I see... we here have also some diferences than I saw in USA...anyway still the experience about the sport is higer...and thanks God I had my coach...who learned me a lot - anyway here for example old patterns are kept and people do not want to change it, till nowadays many people think I am nuts doing a keto-diet :no:

We do not have that much choice here as well, anyway here we do not have almost any sea food and instead here the chicken meat is the most spreaded precontest meal. And we do not have here any artificial flavours or no-carb, no-fat choices - so when you are on diet here in Europe, it is really plain chicken meat and veggies and sometimes tomatoe ketchup light and thats all.... :)

and people in USA were so much positive toward the sport when I was there - off course we were in Vegas, so people are probbably more tolerant there, but here - oh no... usually when is summer and I walk in dress or tank top, people are doing disgusted faces here and you hear them shouting "shemale" at you etc.. Was not always this way, but media draw us in negative light a lot, so now almost all people think you are stupid, self-concerned, psychotic and lesbian.... I am used to that and I like to exacerbate those stupid people - but sometimes I simply must hide/cover for example my arms etc.

So I wanted to see how it is appreciated in your country - such I know that Jamaica is also known to world as an supreme athletes craddle

shankuan

09-14-2011, 04:10 PM

Tues - 13/9/11

went in tues night for a chest workout and it was like an ant hill in there...can you say JAM PACKED!!!! It was so packed that not even my alternative workout (supersets mostly with push ups and lighter weights flyes etc) could I get done!
THAT is the main reason I love morning workouts, no crowd to deal with and its only me and 1 or 2 other people and the weight rack and machines I can pick and choose at my leisure.

But last night wasn't the typical crowd. The gym gave serious discounts to new 1 month memberships last week on fashion's night out. So i imagine people are trying to milk the time in as much as possible Then the night before (Mon) we had a freak thunderstorm of sorts, so most people headed home instead of the gym, so yesterday was their way of making it up.

So it ended up being a cardio only session of 45 mins step.

Wed - 14/9/11

Focus was on chest today and I came up with following conclusions (other than the fact that Chest is my achilles heel):
1. I need a super long warm up; 4 sets min and pec dec seem to work.
2. I feel the 'work' on chest best (on smith) with real slow -ves and TOT. I suck however at this with dbells and bbells.
3. Strictly shoulder width grip works with bbell, any wider than that my shoulder fails long before anything else does.
4. For dumbell presses, elbows closer to the body works best and allows me to get a fair stretch. Only issue is that the tri's fail a bit quicker (expected).
5. I really do suck (now for sure) on the explosive portion of any pressing exercise for chest. Still can't do flies with dbells for it to be worth anything and can only do pec dec with fully extended arms where forearms are rested against arm pads.
5. Higher volume definitely gets more blood going and I am able to 'feel' what i'm doing.

With this laundry list, i hope to continue working on the 'problem areas' where they can be improved and find new ways for those that I just have to live with. I could blame my shoulder injuries on chest being my weakest but in the past with only one injured shoulder I still sucked at it. To be fair though I had worked for a period on just getting stronger with basic moves and such with great success. It's something to plan for again once I'm done with comps this year.

stephaniewilles

09-14-2011, 05:07 PM

True word on constantly learning. I love it that these women are open and willing to share. I am still young in the sport but my body has been through a bit so wisdom now has me listening instead of doing all the talking. Not like I have a choice now anyway with the way my knees give me hell sometimes...lollolol!

Of course we got chicken girl, i just felt like I was about to start clucking, ducking my neck back and forth and flapping wings! I ate chicken for breakfast lunch and dinner! So one day shortly before my prep started I just found my stomach sick from it and since then i've been unable to go back to it. It's been 6 months and i really don't miss it! Pork and beef i do miss though!

But seriously I grew up on seafood and found it really easy going back to it. My dad taught me alot about seafood so i'm now just going back to that in preparing my meals. Totally love it!

Chest has been my achilles heel for a long while and i still haven't found cure. But i'm still working on it!

Thanks girl!:hugme:

You'll find that cure, no worries :yep:
I figured you had chickens lol, just messin with ya!!! Its my fav, eat it everyday even in the off season, I'm a weirdo but I do love pork and steak to and miss them ALOT!!! I do like crab legs they are pretty yummy!!

ugghh, bad knees??? Can make it difficult I'm sure. I had bad knees when I played fast pitch softball for 6 years, i was the catcher so they were used and abused!!!

shankuan

09-15-2011, 12:56 PM

You'll find that cure, no worries :yep:
I figured you had chickens lol, just messin with ya!!! Its my fav, eat it everyday even in the off season, I'm a weirdo but I do love pork and steak to and miss them ALOT!!! I do like crab legs they are pretty yummy!!

ugghh, bad knees??? Can make it difficult I'm sure. I had bad knees when I played fast pitch softball for 6 years, i was the catcher so they were used and abused!!!

OMG talk about DEEEELISH!!! I've got some of that, lobster, shrimp, spare ribs, rack of lamb in my freezer! At the stage now where i stick to the basic, tuna, shrimp/fish because of how easy they are to prepare! I have my post comp week meals all planned - curried lobster, crab in garlic sauce, spare ribs and candied potatoes...don't get me started!!! :drool:

Girl, I played volleyball, badminton, soccer and netball competitively all through high school and college. But volleyball did the most damage and coupled with the 1st few years of hard and heavy training only, i'm now reaping THOSE benefits :hypno: *sarcasm*

So now i'm super sensitive to them. As soon as i feel a twinge I back OFF! So working around them is where it gets fun. I used to subscribe to a particular type of training (heavy, low volume) thinking its the only way i'd build. but i've grown some and learnt ALOT and so I enjoy using some of the other methods.

stephaniewilles

09-15-2011, 05:37 PM

OMG talk about DEEEELISH!!! I've got some of that, lobster, shrimp, spare ribs, rack of lamb in my freezer! At the stage now where i stick to the basic, tuna, shrimp/fish because of how easy they are to prepare! I have my post comp week meals all planned - curried lobster, crab in garlic sauce, spare ribs and candied potatoes...don't get me started!!! :drool:

Girl, I played volleyball, badminton, soccer and netball competitively all through high school and college. But volleyball did the most damage and coupled with the 1st few years of hard and heavy training only, i'm now reaping THOSE benefits :hypno: *sarcasm*

So now i'm super sensitive to them. As soon as i feel a twinge I back OFF! So working around them is where it gets fun. I used to subscribe to a particular type of training (heavy, low volume) thinking its the only way i'd build. but i've grown some and learnt ALOT and so I enjoy using some of the other methods.

:drool::drool::drool: ALL sounds soooo YUMMY!!!

I feel your sarcasm lol. good that you are listening to your knees when they tell u they hurt...

Lifting heavy is the best way to build muscle but not the only way so I'm glad you are able to do some other things that work for you. Everyone is different sometimes its trial and error to see whats going to work best for your body to get you where u want to be!! Cant wait to see your contest pics !!

Bronwyn

09-16-2011, 03:12 AM

Ohh CRAB MEAT, lbster, SHRIMPS - those are my fav foods. Here they are very rare and expensive ones so I may afford them only time to time - shrimps are the reason why I love "running sushi" bar, as they have various combinations with them..

And I had snow crab first time when we was in USA, was delicious - same as lobster :D

shankuan

09-16-2011, 12:51 PM

Wed - 14/9/11

Chest

Pec dec warm up
#30 x20
#35 x15
#40 x12
#45 x10
#50 x6...definitely warm now.

Flat Dbell twist
45's x10
50's x10
50's x10

Inclined Smith Press (3ct -ves)
25 (plates) x10+5 partials (top)
30 (plates) x8+4 partials (top)
35 (plates) x5+3 partials (top)
*this one was rough

Machine Press (vertical) ss stretch (with band)
#110 x10 ss 10
#110 x10 ss 12
#110 x10 ss 12

to say i'm feeling it now is an UNDERSTATEMENT! My chest has been on fire since

Cardio - 30 mins spin bike (class)

Thurs - 15/9/11

Quads/Hams

I was pretty short on time so calves got cut out.

Leg ext warm up
#70 x15
#80 x15
#90 x12
#100 x10

BW Rev Hamstring
BW x 15, 15,15,15

Lying leg curls with 4 ct -ves
#50 x15
#60 x12
#70 x10, drop #50x20 (regular)

DB SLDL
50's x15
55's x12
60's x10

Leg extension
#90 x15
#100 x15
#110 x12
#120 x10

Inners ss Outers
#90 x 20,20,15

Machine Front squat
#25 x10
#50 x10
#70 x 10

Cardio - pm 50 min step class

Sunnyday

09-16-2011, 02:00 PM

Those ^ last 2 WOs are insane! You have got to be soooo sore after those! But I bet it was worth it. ;)

shankuan

09-16-2011, 02:59 PM

Those ^ last 2 WOs are insane! You have got to be soooo sore after those! But I bet it was worth it. ;)

Girl...my chest is still on fire :Cry: but I give my legs until tomorrow b4 my ass starts screaming louder...for now i'm walking just kinda wide so I know the inners aren't happy :lmao:

16/9/11
Friday -

Its Friday and being in a good mood definitely makes the day ahead look bright that is IF my super sunny disposition doesn't annoy me by noon or be destroyed by some bulldozer of an issue at work by day's end.

This is going to be kinda long but bare with me

So i made good on my promise to try a Shoulder/Tricep only workout, having done chest earlier this week and sure enough after exercise 1 my delts were already done for. I chose the workout I did having read the mountain dog way of training shoulders and being drawn in particular to strengthening rear delts to balance out shoulders as well as working to avoid/improve shoulder injury/weaknesses. Now while what he has put is not revolutionary or new for that matter, for me how it is put makes it very easy to read and I like that simplicity.

I have observed one thing since i started to include rear delt work...THEM BABIES are weak as shit! My traps overpower the hell out of my entire shoulder girdle and i don't even do direct trap work. Now it may be something else (which I am reading to determine) but feeling what i feel in my traps as opposed to the shoulders themselves tells me that i use them PLENTY! As such the others are fairly weak and now its kinda opening up my eyes about the 'real' weaknesses of my shoulders. In fact, I am now of the view that following the 1st injury, despite doing the prescribed rehab (PT) for 6 or so weeks, i did no real strengthening after that period. I just used the 1st 3-4 weeks back to 'work' my way up to what I was doing pre-injury. I didn't change anything just continued the same drill, thinking that so long as there was no pain and I was being progressive I was doing great! Boy was I dead WRONG!

I suppose you could say this was my 'AHA' moment...albeit 6 years late! And how it has humbled me you wouldn't believe. Of course, my ego was thrown out the door a long time, so people seeing me now with just a bar/band or a 5lb dumbell doing some of this work and wondering, doesn't bother me. I am sweating as much as if I had the whole gym on my shoulders trying to lift! and truthfully...this SHIT IS TEAR INDUCING HARD!!

Revelation over...TGIF!

shankuan

09-16-2011, 03:02 PM

Now for the workout:

Shoulder/Triceps

Cage Presses
Bar x12,10 warm up
Bar + 5lb x12,10,8
Bar x10...somehow medial delts felt this way more for sure!

Machine Laterals
*after the lift portion, i had someone press down the pads while i slowly resisted....OUCH OUCH OUCH OUCH!!
#30 x10,10,10

Standing DB swings
45's x35,35,35

Hanging swings
40's x20
20's x10
10's x10 full...super super hard, i could hardly lift these up

Now for the killer....

6-ways
5lb x15
5lb x13
5lb x10....was on the verge of tears by rep #7

Cable Rope press
#55 x15
#65 x13
#70 x10

Rev grip press down
#50 x15
#60 x15
#70 x15
#80 x8 + 2 partials +2 failed attempts....was seriously fried

stretching was painful today. I couldn't get the dbell lifted up over my head much less lowered behind me (needed help)...:help:

Cardio - 10 min HIIT

of course today the hunger is through the darn roof! I HATE and I mean REALLY HATE these days when the hunger is like this cause it feels like world war 3 in there and nothing i do (short of derailing the diet) calms it down. i already drink more water than I have time to actually go to the bathroom for, and my bladder has had to learn how to 'adapt'

stephaniewilles

09-16-2011, 04:34 PM

katt981

09-16-2011, 05:40 PM

I wish out lateral machine had adjustable pads... my arms seem too short and they tend to roll off at the top of the movement.

Great workout!;)

shankuan

09-19-2011, 01:55 PM

Pssstt....Sweet chest workout girl!!! :yep:

It felt anything BUT sweet 2 days later! lol!

I wish out lateral machine had adjustable pads... my arms seem too short and they tend to roll off at the top of the movement.

Great workout!;)

The machine at my gym doesn't have adjustable pads either, I just don't hold unto the bar and focus on using the delts to lift. It is waaaay harder but effective I think! here I am how many days later and my medial delts are still not happy :mad:

18/9/11

The weekend is sadly over...and I could do with maybe another day just to sleep!

Today is one of those rare days I'm dragging ass or rather not my usual high energetic self. Why is that..i have no darn clue! Maybe spending 13hrs straight on Saturday on my feet NON STOP is the culprit or its getting to that point albeit at 7+ weeks, where dragging ass is the order of the day? I'm inclined to think the former because the latter just doesn't seem likely with this many weeks to go (if it was 3 or 4 weeks then yea)

Anyway, woke up this morning and my biceps are still sore from Saturday's workout so i opted to do a light leg day. The knees have been achy for a bit so it made sense to stay light (which i'm really supposed to be doing anyway).

Legs/Calves/Abs

Push Press Calves
25 (plates) x25,30,30

Leg Press Calves (DC style)
90 (plates) x12

Single leg extensions
#45 x20,15
#50 x16,15
#60 x12,10

Jump Squats ss single lying ham curls
BW x20,15,15 ss #45 x15, #50 x12,10

Inners ss Outers
#90 x30 ss #90 x25
#95 x25 ss #95 x20
#100 x20 ss #100 x20

Static Jump lunges ss DB SLDL
BW x15,15,15 ss 30's x15, 40's x15,15

Machine curls
#45 x40,30,30 = 100!!!

It may look simple but those plyo stuff kicked my ass!! :paddle: Talk about breathless ...geesh!

On a side note, found out two months ago that I'm going to need braces. Even went to the orthodontist and had the evaluation done. On top of that I found out I've an extra tooth and I've been grinding, which I hadn't known i was doing, and is causing some slight issue on the right side of my jaw (only as it relates to eating or chewing). Its also the main reason I've STOPPED chewing gum. It's actually been 60 days today since I've stopped chewing gum and I hadn't realized how chronic that habit was until I gave it up!

braces is super expensive and right now that's an expense I can't afford. Getting a guard (correct name escapes me right now) to wear at night (which is when its bad as my boyfriend tells me) and possibly during working out is the best option right now. Since being made aware of it though, I have found myself doing it even now while sitting here and typing this. They say it can be triggered by stress, and while i don't consider myself stressed (prep notwithstanding) the grinding seems to be a manifestation of it. You know like how some people drink, or eat more or smoke to cope, well clearly I grind my teeth :confused:

stephaniewilles

09-19-2011, 07:02 PM

It felt anything BUT sweet 2 days later! lol!

The machine at my gym doesn't have adjustable pads either, I just don't hold unto the bar and focus on using the delts to lift. It is waaaay harder but effective I think! here I am how many days later and my medial delts are still not happy :mad:

18/9/11

The weekend is sadly over...and I could do with maybe another day just to sleep!

Today is one of those rare days I'm dragging ass or rather not my usual high energetic self. Why is that..i have no darn clue! Maybe spending 13hrs straight on Saturday on my feet NON STOP is the culprit or its getting to that point albeit at 7+ weeks, where dragging ass is the order of the day? I'm inclined to think the former because the latter just doesn't seem likely with this many weeks to go (if it was 3 or 4 weeks then yea)

Anyway, woke up this morning and my biceps are still sore from Saturday's workout so i opted to do a light leg day. The knees have been achy for a bit so it made sense to stay light (which i'm really supposed to be doing anyway).

Legs/Calves/Abs

Push Press Calves
25 (plates) x25,30,30

Leg Press Calves (DC style)
90 (plates) x12

Single leg extensions
#45 x20,15
#50 x16,15
#60 x12,10

Jump Squats ss single lying ham curls
BW x20,15,15 ss #45 x15, #50 x12,10

Inners ss Outers
#90 x30 ss #90 x25
#95 x25 ss #95 x20
#100 x20 ss #100 x20

Static Jump lunges ss DB SLDL
BW x15,15,15 ss 30's x15, 40's x15,15

Machine curls
#45 x40,30,30 = 100!!!

It may look simple but those plyo stuff kicked my ass!! :paddle: Talk about breathless ...geesh!

On a side note, found out two months ago that I'm going to need braces. Even went to the orthodontist and had the evaluation done. On top of that I found out I've an extra tooth and I've been grinding, which I hadn't known i was doing, and is causing some slight issue on the right side of my jaw (only as it relates to eating or chewing). Its also the main reason I've STOPPED chewing gum. It's actually been 60 days today since I've stopped chewing gum and I hadn't realized how chronic that habit was until I gave it up!

braces is super expensive and right now that's an expense I can't afford. Getting a guard (correct name escapes me right now) to wear at night (which is when its bad as my boyfriend tells me) and possibly during working out is the best option right now. Since being made aware of it though, I have found myself doing it even now while sitting here and typing this. They say it can be triggered by stress, and while i don't consider myself stressed (prep notwithstanding) the grinding seems to be a manifestation of it. You know like how some people drink, or eat more or smoke to cope, well clearly I grind my teeth :confused:

I am in this boat as well. I grind so bad I have to wear an occlusal guard or better known as a bite splint. My dentist tells me to wear it all the time because my grinding is so bad especially when I lift, but I dont, I only wear it at night when I sleep and if I dont I have a horrible headache. I do it and dont even know I'm doing it, all day long. Its nuts and when I diet its worse and I get headaches pretty bad. Its bad enough that I have dislocated my right side of my jaw. EEEK!! I have even broke or cracked previous fillings, Was just at dentist today getting one of those repaired. Its horrible and if you can get a guard from your dentist they are so expensive so if thats not an option then get one from the drug store, you can buy them for $20 boil them and form them to your mouth, its not the best but is better than nothing and never ever chew gum :babyboy:
So sad.............

katt981

09-19-2011, 07:47 PM

Awww.. sorry about the braces. Are you talking about wearing a retainer? I remember I had one of those way back when.

I really don't know how my body would react to not chewing gum...geez, probably go into withdrawls.. LOL :)

shankuan

09-19-2011, 11:22 PM

I am in this boat as well. I grind so bad I have to wear an occlusal guard or better known as a bite splint. My dentist tells me to wear it all the time because my grinding is so bad especially when I lift, but I dont, I only wear it at night when I sleep and if I dont I have a horrible headache. I do it and dont even know I'm doing it, all day long. Its nuts and when I diet its worse and I get headaches pretty bad. Its bad enough that I have dislocated my right side of my jaw. EEEK!! I have even broke or cracked previous fillings, Was just at dentist today getting one of those repaired. Its horrible and if you can get a guard from your dentist they are so expensive so if thats not an option then get one from the drug store, you can buy them for $20 boil them and form them to your mouth, its not the best but is better than nothing and never ever chew gum :babyboy:
So sad.............

If I didnt have pain on the right side of my jaw i wouldn't have gone to the dentist and we wouldn't have found out. So i'm glad i did. I made an appointment to get the splint done on wednesday. Its costing me US$65 but the way I see it is to best do what I can to handle that issue and its better to have one fitted for my mouth than buying a generic one.

It actually now explains the headaches I get sometimes which I always thought was due to either not enough water or delayed meals etc. It is quite scary now that I am aware I do it, and catch myself....i'm grinding pretty badly!!! As for the gum chewing,..it wasn't as hard as i thought it was going to be. I suppose now while in prep mode, having one more thing taken out is no biggie. I'm dealing pretty well so far...

Awww.. sorry about the braces. Are you talking about wearing a retainer? I remember I had one of those way back when.

I really don't know how my body would react to not chewing gum...geez, probably go into withdrawls.. LOL :)

Did you have braces prior to wearing the retainers? I've had friends with them and that;s the only time i heard them talk about retainers. I really don't know if they are one and the same.

Unlike last year for instance, where the thought of not chewing gum would have had me panicking, i actually welcomed kicking the habit. I bit my tongue as many times as i chewed the damn thing so it probably is a good thing i've had to quit. lolol

katt981

09-20-2011, 11:11 AM

no never did have braces, we couldn't afford them when I was younger. I wore the retainer all day & night, until one morning I 'lost' it... I don't know what happened to it, but to this day my mom still thinks I flushed it down the toilet... LOL

stephaniewilles

09-20-2011, 04:41 PM

Wow thats a great price. My dentist was going to charge my insurance company $650.00 yes I said $650.00!!!! If I pay cash its $250...

I'm glad its easier than anticipated to stop chewing gum for you!!

shankuan

09-21-2011, 11:48 AM

20/9/11

Back

SAPD (lighter cable ss heavy cable )
#50 x20 ss #40 x15
#60 x20 ss #50 x15
#70 x15 ss #50 x15

RGPD
#90 x20
#100 x12
#110 x12
#120 x12

Pullups - had to wait on the machine so i kept warm
1 x 12

VBarPD
#100 x12
#110 x12
#120 x12

Rack Chins
BW x15,12,10

Seated Row
#110 x12
#120 x12
#130 x12

BB Row
#95 x12,10

Cardio - 20 mins treadmill am, 20 mins step pm

21/9/11

Chest

Pec dec warm ups
#35 x15
#40 x15
#45 x15
#50 x12

Decline Dbell Twist
#35 x15
#40 x15
#45 x12

Inclined smith
25 (plates) x15
30 (plates) x12
35 (plates) x10

Vertical Machine Press + broomstick stretch
#110 x15 + 15
#120 x12 +15
#120 x12, drop #100 x8 +15

Cardio - 40 mins spin bike (20 mins HIIT)

Woke up yesterday with a scratchy throat and sniffles. I won't even give a name to whatever THAT is but I'm taking precautions and will use next week as active recovery.

shankuan

09-27-2011, 11:10 AM

Monday - 26/9/11

cardio - 30 mins (10 mins HIIT

Its been a minute since i've posted. I've honestly not felt like posting (been in a funk mood) but i guess that's why i've got this journal, to show the good the bad and the ugly.

My weekend was spent trying to recover from what turned out to be the 'flu'. By Friday i was just out right feeling horrible. Good thing I had no fever to come back from just the wretched sneezing, stuffiness and sore throat. I did the whole 'sweating it out' routine and actually did more cardio on Sat morning. By Sunday morning after some thera flu, other meds and a ton of sleep the night before, i was almost back to normal. By monday I was back to my old self.

I finally got the bite splint and for the 1st few days it was most uncomfortable. I'm told i may simply be tightening my face, so the 'relaxing yo face' thing is what i'm working on. The 1st night i used the splint i could NOT sleep with it. ended up removing it. the 2nd night i decided NOT to take it out no matter what and i think i bit right into it..i'm still not sure but the fluid filled portion does not feel as cushion(y) as before So when i go back to the orthodontist i'll know for sure.

I'm trying to use this week as a light week rather than a complete rest. I'll be focusing more on cardio. I'm still not happy with the legs (quads) but the knees keep reminding me to be more creative and use less brute force OR ELSE! So front loading the knees i'll be avoiding...again (as much as possible). So lunges, leg press (even these have begun hurting more as the grinding gets worse), squats (anything more than 3/4 at least)...i have to let go of right now (again...testament that I should have NOT been doing them anyway)

But...I know this is for the best! Plus I can still do alot with leg extension, curls, sldl AND get more abductor/adductor work done. Will definitely make for a quick leg workout which right now is super important.

Tues - 27/9/11

cardio - 15 mins stair climber. will go back later for the rest.

Bronwyn

09-27-2011, 01:19 PM

Nice new avi, speedy full recovery

The Prodigy

09-29-2011, 10:43 PM

Hope you are recovered from the flu! Braces are no fun. I wear a mouth guard at night to space my teeth. It makes it hard to breath especially when I am sick! How is everything else going?

Suzanne

09-30-2011, 12:52 AM

Glad the flu has cleared up

Lightening up and watching the knees a a good choice Gotta protect them

shankuan

09-30-2011, 12:44 PM

Nice new avi, speedy full recovery

Thanks Bronwyn! I'm all good now. No signs of the flu or even a cold. Rest does have its advantages for sure even when you think you don't need it.

Hope you are recovered from the flu! Braces are no fun. I wear a mouth guard at night to space my teeth. It makes it hard to breath especially when I am sick! How is everything else going?

Definitely back to my old self Gail. :hugme: The 1st night i slept in the thing i swore i was going to swallow it lolol! I've gotten the hang of it now though so its not so bad.

Everything else is moving slow as f#$@! Weight has been ping-ponging (if that's even a word) the same 3-4lbs the past 2-3 weeks. Diet changes were made but for some reason my body seems to not be responding as well as expected. Changes are coming this weekend though so I'm all set for them. 6 weeks to go and I intend to kick some ass (mostly my own) so here's to it :beerbang:

Glad the flu has cleared up

Lightening up and watching the knees a a good choice Gotta protect them

Definitely! Used the week to get some much needed cardio done. It makes a difference when you don't have the pressure of managing workouts plus cardio especially when pressed for time.

this week's update:

tues - 27/9/11

cardio - 15 mins (am), 30 mins (pm)

wed - 28/9/11

cardio - 30 mins (am) spin bike, 30 mins (pm)

thurs - 29/9/11

cardio - 35 mins HIIT, 25 mins LISS

*now while i intended to stick to my cardio only. yesterday's work happenings warranted a real vent session. I was tired of talking so i took out the frustration on the iron (and my ass by extension...lol). To start the day, i didn't have m1 until 2hrs later than intended because i had an issue with my car to sort out pronto. THEN, meal 2 came FIVE frickin hours later because of work and meal 3 another 4hrs later. To say I was starving is an understatement and because I didn't have access to the food i brought i ended up with vending machine carbs and humapro! By the time i got BACK to my office (and food) it was well after 7pm. ALL ^^^^^ THAT I just didn't think 20 mins cardio would have sufficed in 'working off steam'.

So...i just got a couple dumbells ranging from 15lbs - 45lbs and did SOMETHING! The gym was still crowded at that time but for ONCE i didn't give a shit I just needed to work off steam.

Wednesday HIIT

1 arm swings - 45 sec rest between each
15lb x 15 - warm up
20lb x15 extended warm up
20lb x15
25lb x12
30lb x12
30lb x12 - the 35's were occupied so i just did another with these
40lb x12
45lb x12 (elevated myself on steps and swung between them)
45lb x10
45lb x8

weighted push ups- 2 sec pause at top - 45 sec rest
10lb x20
20lb x20
25lb x10 normal, 10 with 2 sec -ve
30lb x10 normal, 10 with 2 sec -ve

bicep curls ss tricep kickbacks ss 2 min jumping jacks then 30 sec rest
15lb x20 ss 15lb x20 ss 70
20lb x20 ss 20lb x20
25lb x20 ss 25lb x20
30lb x15 ss 30lb x15

low lat pulldown ss leg curls - 20 sec rest
#8 x15 ss #50 x50
#8 x15 ss #50 x50
#8 x12 ss #50 x40
#8 x10 ss #50 x30

all that was done in about 35 mins
followed up with 25 mins on the stepper while catching the last part of Grey's Anatomy.

went home and slept like a baby, so that vent session served its purpose.

shankuan

09-30-2011, 05:13 PM

30/9/11

I was supposed to be on one day 'vacay' from work today but because of yesterday's SHITFEST had to cancel and come in to work. To say i was thoroughly pissed is an understatement...:frusty

So I did a cardio/abs mixed kind of session. It was quick and harsh enough to calm me for what I would face today.

5 min bike warm up

Giant set x3 with rest only as long as it took to get back to the start (walk across to the other side of the gym)

Inclined lying leg raises (side to side) x20,20,20
Standing cable crunches x20,30,30
Vertical straight leg raises x20,20,20
1/4 free squats (135lbs) x 20,30,50 (very shallow so i focused on the top portion of the move squeezing the hell out of the quads)
Mixed Jumping Jacks (straight, 1/4, airborne, plyo) x1 min, 2 min, 3min

followed up with 10 minutes spin bike

Total time 35 mins

I know i will be back later for another session of LISS and then some sauna time! I REFUSE to start my weekend ANYTHING but relaxed!

stephaniewilles

09-30-2011, 06:03 PM

shankuan

10-02-2011, 01:09 PM

Oh my that is awful!! Glad you still made it work!!! RELAXED sounds great!! I plan on doing some of that this weekend too!!!
Hope your body repsonds a bit better with the changes your making!! It will all fall into place girl!!! :yep:

While the workout help me work off steam i still ended up working super late Friday night and until 3am sunday morning! And talk about neck and back stiffness...ouch! A massage plus a visit to my chiro is now overdue.

so with 5 weeks 6 days to go it figures that i'd have a WTF moment right? (never a prep and i don't have a laugh). Back in July i went to visit my parents and left my digital scale there so i had to buy a non digital one. I've been using it since then. now i finally got back the digital, put new batteries in and low and behold it shows my weight 4lbs heavier than the manual scale!
:fit::thumbsdown::angry:

good thing though is that i'm not panicked. i'm more interested in what the mirror shows me than the scale. even if i am 4lbs heavier so long as I come in tighter and leaner than last year its all good! i have it on good authority that Skip is about to really light a fire under my ass :paddle: so i'm getting my bum ready for it

I also get my vacation day tomorrow so i'm looking forward to it! Happy Sunday!

stephaniewilles

10-04-2011, 04:23 PM

While the workout help me work off steam i still ended up working super late Friday night and until 3am sunday morning! And talk about neck and back stiffness...ouch! A massage plus a visit to my chiro is now overdue.

so with 5 weeks 6 days to go it figures that i'd have a WTF moment right? (never a prep and i don't have a laugh). Back in July i went to visit my parents and left my digital scale there so i had to buy a non digital one. I've been using it since then. now i finally got back the digital, put new batteries in and low and behold it shows my weight 4lbs heavier than the manual scale!
:fit::thumbsdown::angry:

good thing though is that i'm not panicked. i'm more interested in what the mirror shows me than the scale. even if i am 4lbs heavier so long as I come in tighter and leaner than last year its all good! i have it on good authority that Skip is about to really light a fire under my ass :paddle: so i'm getting my bum ready for it

I also get my vacation day tomorrow so i'm looking forward to it! Happy Sunday!

I love working off the steam by a good kick ass workout!!! And BBOOOOOO on the new scale WTF??? Well your going about it the right way anyway, best to look in the mirror and not be stuck on a number cause you might not look good at that number, gotta keep looking in the mirror!!! Great job and I know you can handle the heat!!! Go get em lady!!;)

ChristyLaurenPoole

10-04-2011, 05:23 PM

Hi Girl, just popping in to say HAPPY RED LIGHT TUESDAY! ;) I still think of that! LOL ! ! !

Dontchay know the scale sucks at life. People can laugh but I have a ritual now before I get on it for my weigh ins...

1) Stand in mirror naked...
2) Assess body
3) SMILE bc I'm really not 'THAT FAT' =)
4) Flex a little...
5) Weigh myself. . .

Works everytime. Only useing the scale as a number and not as an emotional inducer! LOL

Bronwyn

10-05-2011, 04:03 AM

I have a scale at my parents where I am 4 lbs LIGHTER :D LOL, but well as others says - weight is nothing, shape is more important - unless you are prepping for some given weightclass :) I usually use my meter more than scale in the diet ...

And guess what? I was at my endokrinologist short before the competitions this year... I was in shape I think, abs visible.... and the scale there (I suppose at the doctors scales should be calibrated well) showed me 16! Lbs more than my home scale!! Plus it had some "fat measuring system" and showed I have 20% of bodyfat... I was shocked, but when I showed ABS to my doctor, she told me the scale is probbably crazy :D LOL, but yes - there was a moment when I was definatelly unsure if it is a true or not :D

Enjoy your Vacation....

shankuan

10-05-2011, 03:14 PM

I love working off the steam by a good kick ass workout!!! And BBOOOOOO on the new scale WTF??? Well your going about it the right way anyway, best to look in the mirror and not be stuck on a number cause you might not look good at that number, gotta keep looking in the mirror!!! Great job and I know you can handle the heat!!! Go get em lady!!;)

The scale thing i find funny. I preferred it because its easier to read (the decimal readings sometimes make a huuge difference, if ONLY in my head :pound:) so I was happy to have it back. and funny enough i've been using both just for shits and giggles. yes i know i'm wacko...but at this point it doesn't really matter, I'm already way too far in to make it even stress me. 5 weeks 3 days to go.

Hi Girl, just popping in to say HAPPY RED LIGHT TUESDAY! ;) I still think of that! LOL ! ! !

Dontchay know the scale sucks at life. People can laugh but I have a ritual now before I get on it for my weigh ins...

1) Stand in mirror naked...
2) Assess body
3) SMILE bc I'm really not 'THAT FAT' =)
4) Flex a little...
5) Weigh myself. . .

Works everytime. Only useing the scale as a number and not as an emotional inducer! LOL

Hey chica :hmn:. Thanks for popping in I know you've been a busy bee! and yes to Red Tuesday's, I DID honour it yesterday in a red popping dress!

As for the ritual, that's funny because i thought i was weird for doing the same thing every time before i step on it. Somehow seeing the weight higher hasn't bothered my AT ALL! In all honesty, I've been busting my ass (dieting way too long) and KNOW i'm already better than last year so for me, conditioning right now is my focal point. The scale can go f$#@ itself. :p

I have a scale at my parents where I am 4 lbs LIGHTER LOL, but well as others says - weight is nothing, shape is more important - unless you are prepping for some given weightclass I usually use my meter more than scale in the diet ...

And guess what? I was at my endokrinologist short before the competitions this year... I was in shape I think, abs visible.... and the scale there (I suppose at the doctors scales should be calibrated well) showed me 16! Lbs more than my home scale!! Plus it had some "fat measuring system" and showed I have 20% of bodyfat... I was shocked, but when I showed ABS to my doctor, she told me the scale is probbably crazy LOL, but yes - there was a moment when I was definatelly unsure if it is a true or not

Enjoy your Vacation....

Goes to show you that the scale really does nothing more than create the perpetual mind f%$#! As for vacation...I spent my day off doing errands and shit I hardly got ANY rest at all.

Diet has been changed and already IT.IS.BUSTING.MY.CHOPS! And for some reason I'm dragging ass today for sure!! and all i've done today is cardio :cry:

already feeling beat up this week and we're ONLY 3 days in...:hypno:

Mon- 3/10/11

Legs

Single leg ss bilateral extensions ss in-out jump squats
#35 x15 ss #40 x30 ss 20
#40 x15 ss #45 x30 ss 20
#45 x15 ss #50 x30 ss 20
#50 x12 sss #60 x20 ss 20
#60 x20...bilateral only ss 20
#70 x20 ss 15
#90 x15 ss 15
#110 x15 ss 15
#130 x12 ss 15

Rack 1/4 squats
#135 x30
#225 x30

DB SLDL
45's x15
55's x15
65's x15

Single leg curls
#40 x15
#45 x15
#50 x15

Push Press Calves
35 plates x30
45 plates x30
45 plates x30

Cardio - 20 mins Stairclimber

Tues - 4/10/11

am cardio - 25 mins TM

Back - pm

SAPD
#45 x30
#50 x25
#55 x20
#60 x15
#70 x10

WG Pullups x 10

WG Pulldowns
#100 x15
#110 x12
#120 x10
#130 x8

VG Pulldowns
#110 x12
#120 x12
#130 x8

T-Bar rows - focus on contraction and slow -ve
#25 x25
#50 x20
#75 x15
#100 x10

Pendlay Rows
135lbs x10, 10, 10

Wed - 5/10/11

am cardio - 32 mins spin bike

chest group to be done in pm

ChristyLaurenPoole

10-05-2011, 03:28 PM

Love it ! =)

stephaniewilles

10-05-2011, 04:26 PM

Yup, Great attitude!! Keep it up!!

No stress is best!

shankuan

10-12-2011, 10:00 AM

It's been a while since i've popped in here. Honestly I'm READY for THIS prep to be done cause i'm TIIIIIIRRRREEEEEDDD!!! Between work, clients, training, cardio, more work and very little sleep, I amaze myself how i am able to function normally let alone get all this stuff done. SHIT for brains (as Mel would say) is all i've got right now :hypno:

Plenty on my plate too so i'm trying to not frazz out before comp. I pop in every now and then but hardly have the energy to write anything. So bare with me if i am MIA, cause THIS is kicking my ass right (at least this past 2 weeks for sho!!).

ChristyLaurenPoole

10-12-2011, 01:47 PM

Hang strong girl, we all know about burying our heads when it gets tough. We know you're a fighter, so you just post when you have a chance, we know you badass! ;)

Bronwyn

10-13-2011, 04:19 AM

Yup I fully understand....

Suzanne

10-13-2011, 12:35 PM

Just popping by to say hi and keep it up!! Workouts look great

and yep scale means nothing if you look better than last comp that is all that matters

The Prodigy

10-13-2011, 02:56 PM

Got my fingers crossed for you lady! Keep plugging along!

shankuan

10-19-2011, 10:36 AM

Hang strong girl, we all know about burying our heads when it gets tough. We know you're a fighter, so you just post when you have a chance, we know you badass! ;)

Hey CLP...i'm hanging on for dear life! It has been tough especially with me doing too many things! So I've removed one of those things and it has helped slowed me down a bit.

Yup I fully understand....

:hugme:

Just popping by to say hi and keep it up!! Workouts look great

and yep scale means nothing if you look better than last comp that is all that matters

At this point if i didn't need to report weight to my coach i'd throw the damn things out! As for workouts I haven't been able to get a nice decent workout in 2 or so weeks. I had to make a choice between getting all workouts or all cardio in the week (because of a hectic work schedule) and choosing cardio made more sense since i can go run outside or use the hill all in 30 minutes.

Got my fingers crossed for you lady! Keep plugging along!

I am certainly trying my best Gail! Thanks girl for checking in! I'm trying to stay smart and not get myself injured, plus I FINALLY got some much needed rest this long weekend. So i'm feeling kinda normal...STILL f'n hungry...but normal :D

SO with 3 weeks 3 days to go, i'm on autopilot for sure! Thanks my Rx fam for checking in, I truly appreciate the support more than you realize :gh:. It certainly keeps me going and motivated!

So over the past two weeks i've had two changes made, one to the diet and one to cardio. By far this is the LEAST amount of cardio I've EVER had to do and for THAT I am thankfully beyond belief! It makes it easier to get it done even at the end of a very long and tiring day. I am definitely investing in a spin bike for xmas, i can do cardio and watch NCIS or one of those shows...it makes it go by fast! The diet of course is kicking my ass and while i have gotten used to it, its still challenging. The last change though has had some impact and i've finally dropped below my sticking point (for the past 8 weeks) to 139lbs! While i've given up on watching what the scale says i was quite happy to see that.

I just want to tighten up as much as possible now and get the last bit of fat off of my big ass! I'm trying not to be over critical and just go with it because come what may I have worked super hard this past year to improve as much as I can. So i'm just hoping the judges like what i've brought this year. Now I just have to get my music redone as the cd's i had done were damaged this weekend and my laptop crashed a few weeks ago :mad:

Today's update:

cardio - 32 mins spin bike (class)

I did a quick leg workout after spin class

Leg extensions ss BW Rev Ham curls ss Machine calf raises
#60 x20 ss BW x20 ss #70 x50
#70 x20 ss BW x20 ss #80 x40
#80 x20 ss BW x20 ss #90 x40
#90 x20 ss BW x20 ss #100 x30
#100 x20 ss BW x20 ss #110 x20

Sunnyday

10-19-2011, 01:35 PM

Hey, girlie! Keep hangin' tough...almost there!! :D

stephaniewilles

10-19-2011, 04:56 PM

Hey Lady!!

Having a spin bike at home is my lifesaver for sure!!I dont know what I would do without it! I hope you can get one for xmas!!

Great job on breaking that sticking point. When is your show? I know its close just not exactly sure, like 3 weeks out???

Bronwyn

10-20-2011, 05:09 AM

Cant wait to see some pics" :) I am a picture whore too :D Like to watch others transform their bodeis too! :yep:

shankuan

10-20-2011, 11:35 AM

Hey, girlie! Keep hangin' tough...almost there!! :D

Thanks SunnyD! i'm not as close as you are :p but STILL very close to the finish line!

Hey Lady!!

Having a spin bike at home is my lifesaver for sure!!I dont know what I would do without it! I hope you can get one for xmas!!

Great job on breaking that sticking point. When is your show? I know its close just not exactly sure, like 3 weeks out???

They aren't cheap for sure but would certainly be a good investment. My show is in 3 weeks, November 12 in NYC, INBF World Championships. It's usually a BIG show so i'm crossing all fingers, toes and everything else that it goes really well for me.

Cant wait to see some pics" :) I am a picture whore too :D Like to watch others transform their bodeis too! :yep:

Most definitely i'll be posting those soon...enough...like after competition maybe?? :p That way we can all see the before and after.

Today (20/10/11) update:

My two clients cancelled this am so i got some extra sleep but also some time to get a workout in. because i didn't plan for it i just went with what felt good. and i was feeling for a nice heavy back session that i could get done in 30 mins.

Wide grip pull downs ss Back Squat (1/4's) ss Seated row (deep stretch)
#100 x15 ss 145lbs x20 ss #100 x15
#110 x15 ss 145lbs x20 ss #110 x15
#120 x15 ss 145lbs x20 ss #120 x15
#130 x15 ss 145lbs x20 ss #130 x15

DB pullovers ss split dbell squat (1/4's) ss rack deads
45lb x15 ss 40lb x15 ss 135 x15
45lb x15 ss 40lb x15 ss 185 x15
50lb x15 ss 45lb x15 ss 225 x12

posing + 30 mins cardio (am)

The Prodigy

10-21-2011, 11:56 AM

Thanks SunnyD! i'm not as close as you are :p but STILL very close to the finish line!

They aren't cheap for sure but would certainly be a good investment. My show is in 3 weeks, November 12 in NYC, INBF World Championships. It's usually a BIG show so i'm crossing all fingers, toes and everything else that it goes really well for me.

Most definitely i'll be posting those soon...enough...like after competition maybe?? :p That way we can all see the before and after.

Today (20/10/11) update:

My two clients cancelled this am so i got some extra sleep but also some time to get a workout in. because i didn't plan for it i just went with what felt good. and i was feeling for a nice heavy back session that i could get done in 30 mins.

Wide grip pull downs ss Back Squat (1/4's) ss Seated row (deep stretch)
#100 x15 ss 145lbs x20 ss #100 x15
#110 x15 ss 145lbs x20 ss #110 x15
#120 x15 ss 145lbs x20 ss #120 x15
#130 x15 ss 145lbs x20 ss #130 x15

DB pullovers ss split dbell squat (1/4's) ss rack deads
45lb x15 ss 40lb x15 ss 135 x15
45lb x15 ss 40lb x15 ss 185 x15
50lb x15 ss 45lb x15 ss 225 x12

posing + 30 mins cardio (am)

I SOOOO wish I could go to your show! Can't wait to hear a full report on your experience!

shankuan

10-25-2011, 11:29 AM

I SOOOO wish I could go to your show! Can't wait to hear a full report on your experience!

Having somebody else there I know would be too cool! I know I plan on coming to either a Nationals or Jr USA's or something next year. I can't let another year pass and I not come to one of those shows and meet some of you gals!

I most definitely will be putting a report complete with pics the few days leading up to the show. I'll be in NYC 3 days before the show and 3 days after so i think i should share all that with ya'll for being so supportive and my fam through this journey:yep:

I should probably put up a thread asking for places in NYC to check out, food wise especially. If anyone knows of anywhere that has the best italian type food in NYC or its environs (i'll be in Queens) then let me know. oh and of course i'm going to want to try some kind of decadent pastry, apple/pumpkin pie or chocolate cake (not ice cream)...so suggestions for that would be also be great.

Update:

had one of those weeks last week that just would not end. I was totally exhausted by the end of it and just had to take yesterday off from lifting. I don't handle stress very well and so am always trying to find a way to de-stress or slow down and not take it all so seriously. So i went out on sat night with my bestie for drinks (with me drinking water and a sprite zero), it being his birthday and all. he was of course super surprised because he knows when in prep mode i'm a hermit so to take that time and spend with him, and waaay past my bedtime too, he was super appreciative of. I did the same thing on sunday with a gf of mine who was leaving to go to London the next day. For once i just let go of the 'rush' of trying to be done with it so I could go home and prep food or get ready for the next day and really enjoyed myself. Added to the fact that it was a refeed night so i could have a something other than spring water, and a daquiri was a nice change of pace :p

So despite me wanting to sleep on monday all day, and still feeling like a wreck on Tuesday, I AM UNEQUIVOCALLY HAPPY! :excited:

Its a new week and my goal for the week is to just do what I have to, not stress and enjoy one thing to make the week go by. I have no idea what that one thing will be but i'll know when it happens or I decide on it. For now, I'm just going with the flow. This is not to say that i'm not busting my chops in the gym, on cardio or in the kitchen ya know...i just don't believe that i need to be unbearably miserable and unfriendly and nasty the last 2+ weeks before my comp. Life is too short and ya either roll with the punches that come or ya put a smile on your face and move through each day ONE.AT.A.TIME.

So that's MY PLAN! Here's to a great week! 2 weeks 4 days to go...

shankuan

10-25-2011, 11:53 AM

workouts last week were short and compact due to time constraints.

21/10/11
Cardio - 30 mins am, 30 mins pm

Chest/Shoulders
pec dec warm up 15,12,10
machine press 15,15,15,12,12 (new PR @ #140)
Chest stretch 15,15,15,15
Decl Dbell twist 12,12,10
Cage presses 15,12,10 drop 8,7
6-ways 12,12,10 (PR's for all @ higher weight)
Seated DB swings 30,30,30
Machine laterals 15,12,10

22/10/11

Combo
leg ext 20,20,15,15
tricep pressdown 15,15,15
sapd 15,15,15
ez bar bicep curls 15,15,15
cardio - 35 mins am

23/10/11 - before refeed

Mix body circuit
sapd 30,20,20
rgpd 15,15,15
machine shoulder press 15,15,15,15,15
standing rear delt swings 30,40,40,30,30...ouch!!
dbell bicep 15,15,10
ez bar rev curls 15,15,15
skullcrushers 20,15,12
parallel dips 15,15,15
adductors 20,20,20
plie jump squats 20,20,20

i was sweating bullets after this but man i felt good afterwards. of course it warranted a rest day the next.

24/10/11 - rest day + 60 mins cardio

25/10/11

Legs
1-leg ext 20,20,20 (warm up)
2-leg ext 20,20,20
split (1/4) squat 15,15,15
db sldl 15,15,12
sumo leg press 20,20,20
toe presses 20,15,15
seated raises 20,20,20

shankuan

10-26-2011, 03:50 PM

26/10/11

One thing i'm very happy for is that my strength levels are STILL darn high! The only thing that affects it is if my recovery is shot or i intentionally back off, which I've chosen to do quite a bit throughout this prep. While for some backing off is not an option, for me I realize, it made very good sense :yep:

Back

SAPD
#50 x15,
#60 x15,
#70 x15
#80 x15

Parallel bar pulldowns
#90 x15,
#100 x15,
#110 x15
#120 x12

Wide seated row
#90 x15,
#100 x15,
#110 x15

Bent over BB row
#115 x10
#135 x10
#135 x10

Hyper extensions...not such a good idea with super sore hammies :babygirl:
25lb plate x15
35lb plate x15
35lb plate x13

Cardio - 30 mins spinning

Had one of the Physio instructors 'stretch' me this morning and holy mother of god...my sore adductors and hams made stretches i would usually have no problem with rather DIFFICULT! ouch ouch ouch!! Made me realize i need a visit to my chiro AND another massage this weekend or next. I got one 2 weeks ago and already I feel like I erased ALL benefits within a week of...lololol! CLEARLY i'm not pvc pipe rolling enough...:hypno:

On another note, i've replaced splenda with sweet leaf stevia and...gawd this shit tastes awful! :thumbsdown: It has a rather bitter after taste but it sweetens better (or rather i use far less than i would if it was splenda). I also find that despite my 1-1.5 gallons a day, i'm feeling dehydrated, meaning i feel 'parched' and my calves have been feeling tight, which is ALWAYS the 1st indicator that I AM dehydrated. Not sure what to make of it, i've made no change to my salt intake. 2 weeks 3 days to go...:drool:

shankuan

10-27-2011, 12:56 PM

27/10/11

my super early client cancelled this morning so I decided to sleep for an extra hour. As a result I am feeling not so wrecked as I was last night. It's getting to the stage where I am super tired come late evening...

I teach tonight so that will be my cardio and make it a cardio only day. Suffice it to say i'm f'kn HUNGRY!!!:hypno:

stephaniewilles

10-31-2011, 08:19 PM

shankuan

11-02-2011, 03:37 PM

LOL!!! I love Stevia, and thank goodness too because its the only sweetner my belly will tolerate!!! The sweeter the better lol!! :yep:
Workouts still looking good girl!! I am feeling the crampy achiness as well!!
Almost there with less than 2 weeks to go!! whoooooo!!!!

1 week 3 days to go Steph! So close.

So right now, i'm on pro/veg only days, still doing cardio and getting in my workouts as much as I can. NOT liking the hunger but i knew it would come to this so i'm dealing with it. I am also trying as best as possible to keep stress levels low and stay calm and collected. Its amazing how much stuff i still have to get done before i fly out next wed. So long as I keep my structure in place (by planning) I believe i will get all i need to done. sat is going to be a super super busy day since i won't have a day off before i fly.

entry forms were delivered, polygraph paper work has been sent in, music has been cut. i now have to worry about getting 'warm' clothing to deal with the cold in NYC. i was expecting chilly weather but not snow so early. getting the kind of coats/jackets here for that is next to impossible since we don't experience anything close to it here. I get cold super easy, even from fan breeze...lololol so i'm not looking forward to this part but I sure as hell will be layering like nobody's business.

this week's workouts have been great. i'm tired when i'm done though but with sleep i'm good again.

don't have my journal with me so i'll come back later to post my workouts.

cardio however has been consistently 30 mins (am) and 45 mins (pm) all pwo.

Sunnyday

11-02-2011, 03:56 PM

Hey, girl! You are in the home stretch now! Woot!! :excited:

Bronwyn

11-02-2011, 04:14 PM

Wow so just 3 days and the peak week will come! Good luck in that last week and hope we will see your pics backstage/onstage soon too....

shankuan

11-03-2011, 11:48 AM

So this week's workouts have been really good. Even hit a few new pr's which i was shocked at. it being my last week of 'heavy' and hard workouts, i focused on truly enjoying the lifts and forgot totally about the weight...good music helped too. And it brought it home how much i really enjoy lifting when i am not in a rush.

Mon - 31/10/11

Legs
Single leg ext: #40 x15, #50 x15, #60 x15,#70 x15...surprised i got this many,#80 x15...PR and waaayyy more shocked
regular leg ext (1/2 & 1/2 of toes in and toes out): #100 x15, #120 x15, #140 x13,#160 x15...quads DEFINITELY felt this one
1/4 Front squats: 50lbs/60lbs/70lbs ss under leg lunge x15,15,15 ss 15 ea
Leg curls with 4 count -ve: #50/60/70/80 x15,15,1512
GHR: BW x15,15,15
Smith Sumo 1/4 squats with 4 ct pulse: 35pl/45pl/45pl x10,10,10
Outers: #110 drop to #30 for a total of 200 reps
Inners: #110 drop to #30 for a total of 200 reps
Calf raises: #80 drop to #30 for a total of 120 reps....calves are STILL SORE on Thursday
Finished up with 30 mins on treadmill

cardio (pm) - 45 mins spin

Tues - 1/11/11

cardio (am) - 30 mins stairclimber

Chest
Push up warm up: BW x20,15,12
Pec dec warm up: #30/35 x15,15
Inclined Dbell Press: 45's/50's/50's x15,12,12
Flat Dbell twist: 45's x10,9,11...chest already felt shot
Pec dec hold and squeeze (3 count): #40/45/50 x12,12,12
Machine Press ss Chest stretch: #120/130/140 x12,12,8 ss 15,12,15
Cardio - 45 mins step

Wed - 2/11/11

cardio only - 30 mins (am) spin, 45 mins (pm) spin

Thurs - 3/11/11

Back - now THIS i really enjoyed:p
Rack chins:
BW x 15,15,12 wu
BW +10/BW +15/BW+20 x15,15,12 (controlled and slow 4 cnt-ves)
SAPD: #55/65/75/85 x 15,15,12,10
VGrip PD: #100/110/120/130 triple drop to 70 x 15,12,10,8-5-6-6
Pendlay rows: 135lbs x10,8,8, 115 x10
Rack deads: #205 x12, #275 x5...jumped the weight too quickly and was way too heavy but i decided to go for it...epic fail
#275 x3...epic epic fail...considering my best lately has been 315 for the 5 or 6

stephaniewilles

11-04-2011, 12:46 PM

katt981

11-04-2011, 01:59 PM

You rock it!:hugme:

shankuan

11-06-2011, 07:45 PM

Nice job on the PR's!! Especially for being a week out. I love when not rushed and the workouts going exactly as planned, not having to wait for machines or change up what you had in your mind. Sounds like a great week for you!!!

You'll be amazing next weekend on stage, cant wait to see your success!!!

You rock it!:hugme:

Thanks Gals! PEAK week begins ! :excited:

weight hit a new low this weekend so I am super excited about what will happen come show day! the journey has been long and torturous but so worth it. Time to relax...

The hair is done, nails are done, suits are packed (everything else is still in progress), cardio and lifts are behind me...also got a massage so my back and neck are feeling great now. 2 more sleeps away from my flight and I can't wait!

I did attempt baking today and some turned out good others....ahm not so much...lol! made double banana bread, banana nut muffins, peanut butter cookies and ultimate chocolate cookies. I will do the brownies tomorrow night and see how it turns out :p

I am proud of what I have accomplished and no matter what, that is victory enough for me. Just a sneak peek for you my gals. :hugme:

Bronwyn

11-07-2011, 02:53 AM

Thanks Gals! PEAK week begins ! :excited:

weight hit a new low this weekend so I am super excited about what will happen come show day! the journey has been long and torturous but so worth it. Time to relax...

The hair is done, nails are done, suits are packed (everything else is still in progress), cardio and lifts are behind me...also got a massage so my back and neck are feeling great now. 2 more sleeps away from my flight and I can't wait!

I did attempt baking today and some turned out good others....ahm not so much...lol! made double banana bread, banana nut muffins, peanut butter cookies and ultimate chocolate cookies. I will do the brownies tomorrow night and see how it turns out :p

I am proud of what I have accomplished and no matter what, that is victory enough for me. Just a sneak peek for you my gals. :hugme:

Looking very good - great definition on arms mainly...
Good luck this week - anyway sounds like fun from now....

Double banana bread sounds interesting....

stephaniewilles

11-07-2011, 05:53 PM

shankuan

11-10-2011, 05:17 AM

Hey Lady!!!

You look well conditioned and I'm excited, so excited for you!!!!

Be proud of you and all your hard work!!! You will loooove all those goodies when you can eat them!!! LOL!!

You got this thang!!!! Whooot whoooot!!!! :goodluck::lift2:

Thanks Stephanie! I most certainly will enjoy those goodies.

So I have arrived in NYC to cool weather than I am used to BUT still better than what i was expecting. The only thing I have planned today is get my polygraph test done and to find an apple store. The rest of the day is about resting and posing.

2 days to go whoot whoot !!! :excited:

stephaniewilles

11-10-2011, 12:06 PM

Awesome!!!

Enjoy yourself and get that rest!!!

2 days.....yahhoooooo :yep:

KBigz81

11-13-2011, 09:09 AM

How did you do????

shankuan

11-13-2011, 10:05 AM

How did you do????

Took 3rd place out of a field of 8. :yep: Not bad for my 1st time at World Championships.

stephaniewilles

11-13-2011, 03:45 PM

Congrats Lady!!! :yep: A job well done!!!
Hope you enjoy the rest of your stay and all the yummy food!!

Lets see some stage pics!!!!! whooo hooo!!!

The Prodigy

11-13-2011, 11:55 PM

Congrats on a job well done!

Bronwyn

11-14-2011, 04:21 AM

Taking a medal at World championship for a newcomer is a pretty good job! Congrats :flowers:

and yes I am with Steph! Pics, pics,pics :D;)

shankuan

11-14-2011, 10:25 PM

Congrats Lady!!! :yep: A job well done!!!
Hope you enjoy the rest of your stay and all the yummy food!!

Lets see some stage pics!!!!! whooo hooo!!!

Congrats on a job well done!

Taking a medal at World championship for a newcomer is a pretty good job! Congrats :flowers:

and yes I am with Steph! Pics, pics,pics :D;)

Thanks gal! It was a fun show for me and I am proud of the outcome.

I haven't had a chance to load pics. The pics I do have are of what my bf took backstage. The stage pics he got were super blurry, so as soon a I get those I ordered from the photographer I 'll post. I've had enough crappy food band was super happy to finally get a grilled chicken salad tonight...lol.

I head back home tomorrow but won't head back yo work until Monday so I'll catch you all up on everything when I get settle d.

Thanks so much for the support and encouragement ladies, you guys rock!!m:hugme:

stephaniewilles

11-15-2011, 05:30 PM

Thanks gal! It was a fun show for me and I am proud of the outcome.

I haven't had a chance to load pics. The pics I do have are of what my bf took backstage. The stage pics he got were super blurry, so as soon a I get those I ordered from the photographer I 'll post. I've had enough crappy food band was super happy to finally get a grilled chicken salad tonight...lol.

I head back home tomorrow but won't head back yo work until Monday so I'll catch you all up on everything when I get settle d.

Thanks so much for the support and encouragement ladies, you guys rock!!m:hugme:

How awesome you got much needed down time!! So happy for you lady!!

Safe travels back home!! :hmn:

shankuan

11-21-2011, 11:13 PM

I've been meaning to post this for a week now and didn't get around to it.

Thought i'd share the link of pics from my show. The shot with me in the middle, flanked by the green suit (pro card winner) on my left and the blondie (2nd place) on my right is of the top 3 of the line up.

http://store.element-fit.com/Bodybuilding/Worlds/2011-INBF-Worlds-Amateur-Women/20095763_bmTL2c#1586217091_58d6s5Z

Ive been crazy busy since i got back so i haven''t had much time to get on. off season to get going in a week, and i'm crazy stoked for it to begin but i've been battling laryngitis and a chest cold the past few days so i'm trying to take it easy and not make myself any sicker.

Bronwyn

11-22-2011, 03:36 AM

Ive been crazy busy since i got back so i haven''t had much time to get on. off season to get going in a week, and i'm crazy stoked for it to begin but i've been battling laryngitis and a chest cold the past few days so i'm trying to take it easy and not make myself any sicker.

Get well soon, and yes - now you may rest and enjoy it!
I think you looked great there, especially the crab pose. Just bring the lats more next time and you will look super there.

shankuan

11-24-2011, 09:34 AM

Get well soon, and yes - now you may rest and enjoy it!
I think you looked great there, especially the crab pose. Just bring the lats more next time and you will look super there.

Rest has been key for me right now. I'm just now coming back to work having been out sick since Monday on doctor's orders. The voice is still kinda husky but I no longer sound like i've swallowed a whistle...lol. i'm on antibiotics for the chest infection so hopefully that will go away pretty soon.

Thanks Lada! I have ALOT of work to do this off season and I am looking forward to it. Judges keep telling me to come in with more overall size and improved conditioning. IMO, lats, quad thickness, back thickness and arms are the main areas to bring up.

My main plan right now is to stay within 5-7lbs of my contest weight to keep body fat down. So i'll be running an experiment for the next 3 months, keeping cardio at a minimum (classes) but do a kind crossfit type training maybe 1-2x a week with one other day of full body workout focusing on the bigger moves. I am leaning towards this kind of program due to a busier schedule of classes, clients and work over the coming months. I haven't worked out all the specifics just yet but I am challenging myself to see it through and will also be doing my own diet. I've even set a date for March 3 as my 'show date' to assess. Start date is December 5.

So this is where I am at and i'm excited to see where the next few weeks will take me. It will be scary (since i've never done my own off season diet before) but I am willing to give it my best.

shankuan

11-24-2011, 10:35 AM

I did play some volleyball on the weekend and it left my quads pretty sore for some reason so i've been doing cardio, stretching and foam rolling. It HAS helped a ton.

So I decided to try a circuit style workout last night, since i'm still putting my off season program together, and was surprised that i enjoyed it.

Did 3 circuits, each one done 3 times. Each exercise done for 30 secs, with a 15 sec rest, the cardio segment done for 1:45 mins followed by a full 1 minute rest in between each round. took me a total of 50 minutes (took longer rest times between rounds).

#1
Push back push ups w/BW
bbell front squats w/40lbs
landmine torso rotations w/45lb bar
spin bike sprint intervals

#2
compound rows w/#40 @cable station
dbell step ups w/15lb dbells
stability ball pike
spin bike sprint intervals

#3
dbell rev shoulder presses w/15lb dbells
dbell deadlifts w/45lb dbells
dbell plank rows w/5lb dbells
spin bike sprint intervals

total time = 50 minutes

today decided to sleep in, making it a rest day. I only go in tonight for my step class.

shankuan

11-26-2011, 04:16 PM

25/11/11 - Friday
i went in JUST to do some squats, abs an bench. Squats i did because i wanted to do a vid, abs i did because i am testing a theory on why I get severe cramping (read muscle contraction) in my lower abdominal region whenever I do leg raises or crunches and finally bench because i haven't done it in ages and wanted to see how my shoulder handled it.

leg ext warm ups x 15 x3

Smith Squats (parallel)
25's x20 wu
35's x15 wu
45's x15
70's x20
90's x15

* I felt good prior and the knees were nice and warm so i just did what felt good plus i hadn't done these in a while so the weight just felt realll heavy. got the last 3 on vid so later i'll put the hardest one up (the last set).

Flat BBell Bench -
10's x15
20's x12
30's x12
35's x10

still a wuss on this exercise but the shoulder held up for the most part. i distinctly feel the difference in strength on the left side and so i tend to just 'will' the right side to work with me...lol! mind-muscle connection?...maybe :p

standing rope crunches
#50 x20, #60 x20, 70 x20

*the theory on this is that i get a severe bulging cramp in lower abdominals only if i do abs after drinking during a workout and abs are done last. so i tested doing them last but minus the wo drink. result = no cramps

so I'm going to test the following:

1. to see if it happens if i add back the drink but do abs only.
2. do abs first and drink after

I think I will need to see my doc though, something I have been putting off for too long.
__________________

ChristyLaurenPoole

11-28-2011, 02:35 PM

So proud of you girl!!!!!!!

The Prodigy

11-29-2011, 06:21 PM

Congrats on winning the training journal of the month! We all love and support you 100% and appreciate all you do for RX Girl!

Hugs!!!!:hmn:

ChristyLaurenPoole

11-29-2011, 07:09 PM

YAYYYYYYYYYY! And her she wasn't even gonna START ONE till I called her out! =)LOVE LOVE LOVE!

stephaniewilles

11-29-2011, 07:35 PM

Congrats Shan!!!!

Very much deserved!!!! Love keeping up with your journal!!:yep::hmn:

shankuan

11-30-2011, 10:09 AM

Congrats on winning the training journal of the month! We all love and support you 100% and appreciate all you do for RX Girl!

Hugs!!!!:hmn:

OMG!!! THANK YOU SOOOO MUCH RX!!!! And I came on Rx this morning wondering what interesting things I would find in everybody ELSE'S journal to see this! This is indeed an honour and has made my week THAT much better, and I've been having a great week so far! love you all truly!!:gh:

YAYYYYYYYYYY! And her she wasn't even gonna START ONE till I called her out! =)LOVE LOVE LOVE!

hahaha ain't that the truth CLP! Gotta show ya love girl!! :hmn::hmn:

Congrats Shan!!!!

Very much deserved!!!! Love keeping up with your journal!!:yep::hmn:

Thanks Steph! Having you all share experiences, similar or varied, and be a constant source of support for each other keeps me coming back!

shankuan

11-30-2011, 12:56 PM

I've definitely been having a great week so far. It started with a photo shoot on Sunday, with an up and coming super talented photographer. Its been a year in the making but we finally got together and I thoroughly enjoyed myself. This photo shoot was not just another shoot, it was done for my website project, currently a work in progress. I can't say much about it but I finally decided to take Gail's advice and put myself out there, not only from a 'sharing my experience' perspective but a business one as well. Its time to give my business a presence.

Then on Monday, I was invited as a guest on a popular sports programme to chat about my competition and the 'sport' of body building in Jamaica. The interview was well received by listeners and the host thoroughly enjoyed it. He was particularly aware of the fact that the sport is pretty much dead here. The show this past weekend is a CLEAR example of that. Only ONE female entrant...are you kidding me?!!! My thoughts on it? it boils down to awareness and promotion. Many people have so many misconceptions about the sport, trainers and some fitness professionals included, and no real effort is made (by trainers and fitness professionals etc) to debunk them. The local governing body, in my opinion, needs to find a way to promote, ESPECIALLY from a 'timetable' perspective. I fail to see how a show like 'Senior Nationals' is NOT advertised and promoted MONTHS in advance unlike 2 weeks before!!!! DISGRACE is what I call it! But I will shut up now on that...cause I AM in fact talking about the good week I'm having so far :p

Then the interview I did for the local paper came out yesterday complete with a big ole pic! While the focus of the phone interview (as far as I thought) was the show itself and how I came to compete in the sport, I was surprised the 'spin' it took...aiming for the pro card. lolol! Oh well, I guess that seems far more sensational than me just doing this for the ''fun of it".

See the article here:
http://jamaica-gleaner.com/gleaner/20111129/sports/sports6.html

Then I was asked to teach an advance step class last night and man was it FUN!!! At the end of it, hearing that it was fun and different but challenging was sweet music to my ears! I am still pretty new to teaching step so to do so with advance students and them enjoy it just tickled me (yes i said tickled...lol)

Cost of having a tough spin class this morning = a few hundred calories plus a bucket or two of sweat. Coming in here and seeing my journal as JOM = ABSOFLLIPPIN PRICELESS!!! :excited: :excited:

KBigz81

11-30-2011, 01:09 PM

Congrats Shan!!! Thats awesome with the photo shoot and the article!!

stephaniewilles

11-30-2011, 04:59 PM

Wow Girl!!! What an amazing week for you for sure :yep:

All of us here at RX are extremely proud of you...

WAY TOOO GOOOO!!!!

Nice article too!! Can't wait to see that website of yours!!!:hmn:

Bronwyn

12-01-2011, 06:47 AM

Congrats - to both journal and article and wow what a great coverage you got in your country! Way to show our sport to others....

katt981

12-01-2011, 11:35 AM

Great Article!! and Journal of the Month!! SAWEET! :jump:

shankuan

12-03-2011, 06:31 PM

Congrats Shan!!! Thats awesome with the photo shoot and the article!!

Wow Girl!!! What an amazing week for you for sure :yep:

All of us here at RX are extremely proud of you...

WAY TOOO GOOOO!!!!

Nice article too!! Can't wait to see that website of yours!!!:hmn:

Congrats - to both journal and article and wow what a great coverage you got in your country! Way to show our sport to others....

Great Article!! and Journal of the Month!! SAWEET! :jump:

Thanks gals! I'm super happy to be able to share it all with you guys! The journey has been much yours as it has been mine because of how ya'll have been there through it all! :hmn::hmn::hmn:

shankuan

12-05-2011, 09:57 AM

Thursday's thrashing (aka WOD)

4 rounds each for time (40 mins or less)

30 seconds work + 15 seconds rest; 1 minute recovery after each round

Inclined pushups
Barbell front squat
Inclined hip thrust
Jump rope x 1 min 30 seconds

Push presses
Glute Ham raises
Standing rope crunches
Plyo step jump ups x 1 min 30 seconds

Speed pull ups
Barbell reverse lunges
Landmine torso rotations
Jumping jacks x 1 min 30 seeconds

Oh dear gawd...I almost died from the cardio work :puke::puke::puke:!!! Took me 47 minutes to get this all done because I took longer to catch my breath!!!

It left me COMPLETELY sore for 3 days.

shankuan

12-05-2011, 11:15 AM

And now a little Monday madness :hypno:

WOD in 30 minutes

3 rounds each, 45 seconds work no rest between exercises and 1 minute 45 seconds rest between rounds

Rack bench presses
back squat 1/4's
wood chops
jumping jacks x 1 min

t-bar 1 arm rows (meadows)
reverse hop lunges
weighted barbell torso rotations (landmine)
jump rope x 1 min

DONE in 31 minutes flat! huffing like a train running off track :eek::hypno:

katt981

12-05-2011, 11:22 AM

wow!! I would have needed an oxygen tank after that... LOL nice job!

Suzanne

12-05-2011, 01:10 PM

Getting caught up! congrats on everything. Great article. Looking forward to seeing some pics from the shoot

stephaniewilles

12-14-2011, 10:54 AM

Crazy workout girlie!!! I would def vomit!!! LOL:hypno:

shankuan

12-14-2011, 04:38 PM

There really hasn't been much to report other than the lazy bug has gotten to me. By that I mean, i am not stressing myself about missing a workout or cardio session and I've even been spending some time reacquainting myself with my couch.

I actually have some free time now so I'm milking spending time with friends and family or just bumming it since those things do not get as much priority the rest of the year, sad but true. Enjoying simple things like going out to listen to a live band and not stressing over getting to bed before 9, go to a after work parties or weekend cookouts with friends or staying up late watching back to back episodes of chopped (sorry i'm still a food network addict).

This is not to say I've purposely skipped workouts either, i'm just not making any extra effort if i work late or i wake up late to go get it done.

That being said, I have been trying a few things in the last 2 weeks, workout wise and i've put my diet back on track. So i'll get back to sharing the workouts and how i've set up my diet with all. So there you have it folks in the land of shankuan.

I've also been trying to get some ideas I have out on paper in the form of an article or two. But can you say writers...or more like thinker's block! arghhhhh I haven't done any writing in a very long time and trying to decide firstly the topic, and secondly how to flesh it out leaves me awash with cold sweat. i'll start and then just say screw it and move on to something else! So that's something to work on, plus i think me thinking about the big change i'll be making come January has me all up in knots! :confused::confused:

lgcanski

12-14-2011, 09:45 PM

Are you defecting to wpd??.... I guess we will have to wait till 2012 to hear?

shankuan

12-15-2011, 11:39 AM

Are you defecting to wpd??.... I guess we will have to wait till 2012 to hear?

To be honest, i'm not interested in wpd...at least yet anyway. 2012 plans have not yet been finalized. the original plan was to take the year off.

Bronwyn

12-16-2011, 04:24 AM

Enjoying "average" things when the show is over is also important and I do that too... :) so no stress about it :) you deserve it.

shankuan

12-16-2011, 04:14 PM

This week's workout updates. workouts this week were just to see where I am (baselines). I set my split to look like:

W1 - Upper/Abs/Cardio
W2 - Lower/Abs/Cardio
W3 - HIIT (sprint intervals/hill runs etc)

I have realized that I need to keep cardio in to keep my bf in check. Even with adding back carbs slowly, the weight responds so im certainly being careful. So i'm using my classes to serve that purpose and if i have time i'll get some in post wo.
================================================== =====
W1: Wednesday - 14/12/11

Seated calf raises
#90 x 10 + 10 second contraction x3...these are seriously TOUGH!!
#95 x 12 + 10 second contraction x3
#100 x 10 + 10 second contraction x3

High Leg Press
#150 x15, #170 x15, #190 x15

Machine Squats
#95 x15, #135 x15, #95 x20 ATG

DB Bicep curls
??? x15 x 3

Rope machine crunches
#85 x 20 x3

cardio - 20 mins stepper
=======================================

W2: Friday 16/12/11

Low incline DB press
45's x15, 50's x15, 50's x10 *couldn't get the 55's up because my shoulder would not cooperate

Cage Presses
Bar only x 10,15,12

Pullups
BW only x12, 10,10

O/H seated row
#90 x15, #100 x15, #110 x15

Bench Dips
BW x 20,20,20

Db weighted leg raises
5 x20, 5 x25, 10x20, 10x22

Cardio - 10 mins TM jog

Sunnyday

12-17-2011, 12:38 AM

Hey girlie!

Stopping by to send you some luv :flowers: and I can't tell you how impressed I am by your INSANE WOs! :bowdown: Wow!!

shankuan

12-17-2011, 09:12 AM

wow!! I would have needed an oxygen tank after that... LOL nice job!

Oh man, it was ROUGH!!!

Crazy workout girlie!!! I would def vomit!!! LOL:hypno:

I came pretty close believe me Steph!

Enjoying "average" things when the show is over is also important and I do that too... :) so no stress about it :) you deserve it.

Yes they are and I realize how much I miss doing these average things.

Hey girlie!

Stopping by to send you some luv :flowers: and I can't tell you how impressed I am by your INSANE WOs! :bowdown: Wow!!

Hey Sunny D!!! I was thinking about you a few days ago! Where ya been? I hope all is well with you and I'm glad you popped in here before I sent out the search warrant!

Getting caught up! congrats on everything. Great article. Looking forward to seeing some pics from the shoot

Thanks Suzanne. I have received teh shots but am delaying posting too much of them because they will be used for my website. However, here's a sneak peek.

shankuan

12-19-2011, 11:27 AM

Monday - 19/12/11

Today was HIIT work and while i felt great afterwards, it pretty much kicked my ass if how i'm feeling now is any indication.

W3 -forgot to mention that the HIIT work i'm doing is with a track club.

5 min warm up - 3 x400m (jog)

6 rounds of three 60M sprints with 2 min rest between each round. The grass made this easier on my knees and feet for sure.

Got this done in around 30 mins.

I decided to train with a track club as opposed to doing this on my own because i need the push. Lifting on my own is one thing but I know i need some direction and guidance do this part properly. Good thing the coach is my MT cause he can untie the knots i'll probably end up with, if this morning's session was anything to go by.

Sunnyday

12-19-2011, 09:21 PM

Another killer WO! Whew! :drool:

Bronwyn

12-20-2011, 06:01 AM

Nice pics. Cant wait to see how your site will look like.

lgcanski

12-20-2011, 12:05 PM

^^^ Nice shoulder caps! Really nice first shot, confident! Hope you had fun.

shankuan

12-21-2011, 11:55 AM

Nice pics. Cant wait to see how your site will look like.

^^^ Nice shoulder caps! Really nice first shot, confident! Hope you had fun.

Thanks! I am looking forward to getting it up. As for the shoot I did have fun.

So the season is full swing and man have the office parties and shindings been happening! I have an office potluck today and while i don't plan to gorge myself, I will certainly be tasting a bit of everything. I started my day off with some spinning and I have a workout session planned for tonight so all that fuel will be put to use. :p

Other than that, things are still pretty laid back for now. I however received an email from the promoter of the show in Barbados telling me he saw me at my show in Nov. He said he was impressed with the improvements I have made since 2 years ago and that MUST bring it to Barbados for the show there. To say that put a smile on my face is an understatement. So now of course its in the back of my head so its something to think about.

But for right now its all about friends, family and fruit cake :D

shankuan

12-22-2011, 10:36 AM

Ok, so my office had a potluck yesterday and i stuck to my guns about just having just a bit of everything on a plate! THAT went great until I had 1.5 cups of sorrel (really fermented so even without rum its just as potent), 1 slice of rummy fruit cake and another slice of rummy bread pudding! Not only did i feel stuffed I could not move from my desk because of how tipsy I felt! lololol. I usually can't do a 1/2 glass pf red wine without getting super tipsy so yesterday's 'tastings' did a number on me.

I ended up subbing a spin class a few hours later and was able to work that out of my system. Followed up with a leg workout which despite not going too heavy on, gave me one heck of a pump. I blame the food. :p

Tuesday - 20/12/11

Cardio - 20 mins bike
=============================

Wednesday - 21/12/11

Cardio - 30 mins spin bike (am)

W1: Lower Body/Abs

Machine Calf raises
#80 x 10 + 10 second contraction x 2
#90 x 10 + 10 second contraction x 2

Seated Calf raises
90lbs x 20

SLDL
95 x 12; 115 x 12

GHR
BW x 20

ATG Rack Squat:
135lbs x 10, 12

Leg Press
6pl x 20

Bench leg raises
BW x 20, 20

Weighted Rope crunches
#75 x 20; #80 x 20, #85 x 20

Cardio - 40 mins spin

Bronwyn

12-23-2011, 04:56 AM

Merry Xmas Shanky!

shankuan

12-23-2011, 03:22 PM

Merry Xmas Shanky!

Thanks lada! I hope you have a wonderful Christmas!

Its official, the holidays have begun, if the amount of traffic is to go by on the roads today! OMG! I will be stuck in my office for another 3-4 hours before I get to go home as I refuse to fight in traffic tonight.

Friday - 23/12/11

So I had my 2nd track session this week and it was twice as brutal as monday's set.

W3 - HIIT

5 min warm up or 4 x 400m whichever comes first (of course the 5 min did...lol)

6 rounds of 200M with 40 secs rest between each round (or however long it takes me to walk back to starting point)

10 rounds of 3x60M drills (involving high knees, high knee pauses, backward runs, swing kicks, run throughs). This worked out to 2 rounds of each move.

One thing can be said, I may be strong but being FIT STRONG is a whole different ball game. My back started locking up on me the last half of those 60M runs and i had slight cramping high up the thigh. But I got through and had a serious stretch session complete with foam rolling. It felt great but drained the shit out of me, so I know I will have a good night's rest.

To all you guys, i just want to wish you a Christmas filled with lots of joy, laughter, peace, happiness and gratitude. Be safe, cherish your families and enjoy the holy and festive season that it is. Here's to a prosperous 2012 :beerbang::beerbang::beerbang:

shankuan

12-27-2011, 06:45 PM

So my country is the only place I know to celebrate Christmas day TWICE! Normally when holidays fall on a Sunday, it is observed on the Monday. So even though most households celebrated it on Sunday this year, it was officially observed as a public holiday on Monday. This meant that Boxing Day, which is celebrated the day after, was celebrated today instead of Monday. go figure. So for me that meant more downtime, but continued access to ham. Despite my best intentions that was all I had this weekend! It and fruit cake...lolol! So yaa i''m feeling a bit porky to say the least.

I did however enjoy every minute of my long weekend. I got to hang with my besties, cuddle up with my two new nephews (who are just too adorable) and spend some QT with my siblings/mom & dad. As dysfunctional as our family is, I still appreciate them and we do look out for each other. As they say "blood is thicker than water" and for me THAT is all that matters.

With all that said, I am sooo ready to get back on my regular schedule. I am ok with the extra fluff because I expected it but there is NO WAY i am putting foot on a scale until I feel I've moved some of this water off of me!! uggghhhh! That is one mind fuck I can do without right now lolol!

So back to work and cardio and weights tomorrow. I think too my body appreciated the break. So its fuelled up ready to go. It will be a super sort week as Thursday is election day here, so for those of us who plan to vote we will be leaving half day. Still can't believe 2011 comes to a close in 4 days, talk about time flying!

shankuan

12-29-2011, 08:33 PM

29/12/11

It being election day here today, most offices closed early. As such, the roads were empty by as early as 1 and where I work/live seemed like a ghost town. I took advantage of this and got my upper day done. While i knew what i was going in there to do, I ended up doing it DC style and by gosh I remember why I loved DC! Haven't sweated this much on a chest/shoulder/tri workout (without the plyometric in betweens or short supersets etc) in ages and this is all BEFORE getting to the back exercises.

So here is W1.

W1: Chest/Shoulders/Triceps/Back W/Back T

Decline dbell press: 55's x12-6-3 = 19rp
Machine laterals (forced -ve): #50 x15-10-8 = 33rp
Lying skulls: 50lbs x15-9-5 = 29rp
UH Pullups (slow -ve): BWx10-7-4 = 21rp
Meadows rows: 45lbs x15-10-8 = 33rp

And done all under 1hr.

shankuan

12-31-2011, 05:36 PM

Last day of 2011, so it was only fitting to make it a real intense one! What better way than leg torture...:D

W2: Calves/Hams/Quads/Abs

Leg press toe press: 180 x15-15-15 (10 count squeeze after each 15)
DB SLDL: 60 x15, 65x18
Back Squat: 135 x15, 185 x15
Leg press: 270 x30
Weighted crunches: #100 x20-15-15-15

shankuan

01-01-2012, 02:56 PM

Sunnyday

01-01-2012, 05:35 PM

Happy New Year, Shankuan! :hmn:

Your last leg day of 2011 looked killer, btw! ;)

shankuan

01-01-2012, 06:54 PM

DB SLDL video:

DB SLDL - December 31, 2011 - YouTube (http://www.youtube.com/watch?v=G1_ea-KyHOo&context=C3734e44ADOEgsToPDskIshxRNdD3mAVUScYPsNtqH )

Can a mod fix this. I can't seem to embed the vid properly. Thx much!

Bronwyn

01-02-2012, 07:14 AM

G1_ea-KyHOo

I am not the mod but here is the video ;)

Can a mod fix this. I can't seem to embed the vid properly. Thx much!

foxieroxie007

01-02-2012, 11:23 AM

Following along. Got all caught up on your journal. Impressive work indeed girl. :yep:

Can't wait to see what you have in store for this year.

katt981

01-02-2012, 05:20 PM

Happy 2012~!! Nice Deads!

shankuan

01-06-2012, 11:31 AM

I am not the mod but here is the video ;)

Thanks Lada! I now realize what i wasn't doing. :p

Following along. Got all caught up on your journal. Impressive work indeed girl. :yep:

Can't wait to see what you have in store for this year.

Thanks for following along girl! You are looking fired up and ready to BRING IT ON! I will be tuned in to your journal.

Happy 2012~!! Nice Deads!

Same to you Katt! Deads were rough and my ass felt it for a few days well!

So to catch up on the 1st week into the year. I hit my W1 and I had another sweet sweat session on Monday. It was New Year's day and I thought the gym would have been free but boy was I wrong! All the MEN seemed to have been out trying to get a head start on their resolutions AND the women resolutioners they knew would be swarming the place come Tuesday...lolol. Never the less I got a really great workout in and my bf was there to help me out for a change. Of course him AND the wo itself were enough to thoroughly kick my ass...:hypno: I call it Helloooo 2012 workout..lol

02/1/2012
W1: Chest/Shoulders/Triceps/Back Width/Back thickness

Low Inclined Dumbell Presses: 55's x 15-12-8 (35rp)
Standing Push Press: 50lbs x15-12-10 (37rp)
Seated over/h extension: 40lbs x15,12,10 (ss) ---elbows did not like this hence the low lbs
Neutral Pulldowns: #80 x20, #90 x20, #100 x15 ---controlled negatives
Floor deadlifts: 185lbs x12, 205x12, 225lbs x12

To say I was floored after that is an understatement...but it certainly was a great way to kick things off

I have vids of the last 2 exercises and will post them a little later.

04/1/2012

W2: Biceps/Calves/Hams/Quads/Abs

Dbell curls (3 count -ve): 25lbs x15-12-10 (37 rp)
Push Press calves: 60pl x20-20-20 ss
GHR: BW x20-20-20 ss
Leg press: 4pl x20, 5pl x15 ---*tweaked right knee on the last 5 so i cut the widowmaker
Machine crunches: #50 x20-15-13-10-10-10, 15 sec rest between each

06/1/2012
Hamstrings are more sore today...and I ended up forgoing HIIT this morning for some slow and steady because the right knee was hurting me quite a bit.

Cardio - 30 minutes elliptical

Rant/realization
Time to get these Christmas lbs off! I haven't stepped on a scale since the week before Christmas and you best believe I have NO INTENTION of doing so until the mirror and my progress pics tell me I can! I have been quite cool about the whole xmas thing, the possible weight gain and was determined not to worry about it. In fact I was so cool about it I think even after and i noticed certain changes I was in denial. So having put things back on track I've finally accepted it and I've become the fat ass I feared :mad:. Of course I know I'm probably exaggerating and I'm exceptionally hard on myself but in doing so I know my mission is clear and it will keep me focused. It's kinda like knowing hard I would get my chops busted for slacking off the program...and THAT shit is rough :spank::spank:

katt981

01-06-2012, 11:53 AM

All of us (I think) are super-critical of our bodies :hypno: I'm going through the 'feeling like a cow' stage right now LOL

But we all know it will come off soon! :D

shankuan

01-13-2012, 04:39 PM

Its been a super busy week and I can hardly find time to scratch my head much less get in here to journal! Despite not updating I've been working my butt off in the gym, cardio/teaching/client training and the 9-5, so my days end with me hitting the hay hard. I am not complaining though cause I like being busy. It keeps me focused, energized and happy so long as I take my downtime, which my weekends are strictly.

So I just wanted to pop in and say :heythere: I will come back in here later or on the weekend and update. Cheers!

shankuan

01-17-2012, 02:19 PM

So to give an update

Jan 6 - 13, 2012

W3: Fri 6/1/12

I decided to do skip the track due a buggy right knee. Iced and did some foam/ball rolling which helped some.

W1: Mon 9/1/12

Standing calf raises: 10 10 10 (all with 10 second holds after the 10th rep)
Sumo Smith Squats: 15 15 15
Hack squats: BW ~ 15 12 30 (wm)

W2: 1 Wed 11/1/12 - had to split upper day into two because of time

Dbell Flat Press: 12-6-5 (23 rp)
Cage press: bar only x 3...shoulder just didn't like it and failed
6-ways: 15-12-10
Tricep pressdown: 15-10-7 (32 rp)

W2: 2 Thurs 12/1/12

SAPD: 15-15-15 (45 rp)
WGPD: 15-12-8 (35 rp)
Pendlay rows: 10 10 8 ss
Floor deads: 15 15 15 ss

W3: HIIT 13/1/12

Did 5 rounds of 150M sprints @70% effort with rest period being as long as it took me to walk the 70M straight across the track to the start. I died and came back a couple times from this :hang: My back tightened up on me badly for the last 2 rounds so those ended up being maybe 30% effort which felt like 200% ...D.E.A.D I was after that!

shankuan

01-17-2012, 02:34 PM

Had a great upper workout last night and it wiped me the f$#@ out!

W1: Mon 16/1/12 - Chest/Shoulders/Triceps/Back W/Back T

Dbell Incline Press: 60'ss x 12-6-4 (22 rp)
Broomstick stretch x 12-10-10 crazy crazy chest pump
Machine laterals with -ve resistance: #45 x10-10-8 oh gawwd these hurt MAY-GERRR-LEEE!
6-ways: 5lbs x15-13-10 (30 rp) shoulders were so pumped after laterals i struggled through these baadly
Dbell o/h ext: 45 x15-10-8 again delts were still on fire i almost dropped the damn thing on my head!
VGrip pulldowns: #120 x12-10-8 (30 rp)
Seated row: #120 x15 12 12 ss
Hypers: 25pl x 12 12 12 decided to throw these in for the heck of it

By far THE MOST painfully pumped workout i've ever had! It sure made lifting my arms and fixing my hair kinda rough today so its a good thing my locks don't actually need 'combing' cause it would have done piss poor job!

I teach TRX tonight so that will be my cardio but my entire upper body's on fire so it will no doubt be 'interesting'!

Sunnyday

01-17-2012, 09:03 PM

Dang, girl! I knew I could come in here and get some encouragement for my chest/tris day tomorrow. Dang! LOL @ almost dropping the DB on your head doing OH ext! I have been there and can relate all too well! :D

shankuan

01-23-2012, 10:26 AM

18/1/12
W2: Biceps/Calves/Hams/Quads

EZ Bar Cable: #60/65/70 x15-10-6 (31rp)
Push press calf: #115 x20 20 20 ss
Seated Calf: #80 x15-15 ss (20 sec rest)
DB SLDL: 70's x12 10 10 ss
Leg Press: 8/10/12 plates x20 15 15
DB High Step ups: 40's x20 each leg TOTAL BUST after this. Chose this as a finisher because squat racks and leg extensions were in use

20/1/12
W3: HIIT/Abs

did the round below with as much weight I could handle for reps and ended up breathing like my lungs were a few shy of busting wide open :puke:

4 rounds with 30 seconds between each exercise and 2 minutes between rounds
Power Cleans x 12,12,10,8
Hang Clean & Jerk x 10,10,8,8
1 arm DB Swings x 12
Glider Pull ins x 30
Weighted crunches x 30

22/1/12 - got my week workout in early because this week is going to be an unpredictable one as far as me getting in the gym for a workout. Took on 4 new classes and 2 new clients so my time will be limited.

Again I did a crossfit type workout focusing on the BIG FOUR exercises (for me). Focus remained on keeping form and pushing hard. no rest between exercises, only as long as it took to move to the other one or strip/stack the machines, and between rounds was 1 minute.

Decline Dumbell Press: 50's/55's/60's(PR) x15 12 12
Push Press: 65/75/85 x12 10 8
Rack Squat: 185/205/225 x15 12 10
Deadlifts: 185/205/225 x15 12 10 no straps on any and for me that's a PB!!

I got the vid of the last deads set. I finally figured out how to edit vids in iMovie so i just played around with it and came up with something. Now if only I can figure out how to post it in here... :o

foxieroxie007

01-25-2012, 04:20 AM

YESSSS GIRL YOU'D BETTER ROCK THAT WORKOUT! Nice work!

Suzanne

01-25-2012, 11:54 AM

shankuan

01-26-2012, 11:41 AM

Getting all caught up with you. Workouts looking intense as always!!!

First upload to youtube
Copy full youtube url to video

in your post click the button that looks like film (in quick reply 2nd button form the right)
paste the url

Ahhhh THAT explains why i was having issues! I was wrapping the youtube tags around the url instead of what you suggested. Thx Suzanne.

Ok hopefully I got this right now. Here is the vid I did of those deads.

https://www.youtube.com/watch?v=t7HUPuNPM3k

Bronwyn

01-27-2012, 03:46 AM

Nice - I am not able to hold 220 lbs without straps for deads...

katt981

01-27-2012, 11:49 AM

wow - nice vid of the deads! Maybe someday I'll get to that weight... but it's a LONG ways away! LOL

stephaniewilles

01-27-2012, 07:38 PM

Heeeelllllooooo!!!!

I figured its been way to long since I dropped in. So here I am and reading great wo's and videos too!!!

OMG on The DEADLIFTS!!!

Very nice!!! Sounds like you have been busy, thats always nice but I do enjoy some down time as well!!!

Have a great weekend girl!!!

Sunnyday

01-27-2012, 09:16 PM

Way to kill it, girl! Noiiiiiiiccccce work...especially those deads!!

shankuan

01-28-2012, 06:20 AM

Nice - I am not able to hold 220 lbs without straps for deads...

Its because of your grip right? My grip was suffering even on doing lighter stuff so I started working on it with one of those hand grip things (a couple reps each hand morning and evening) and lifting without straps in general, it seems to be helping. Maybe you can try that?

wow - nice vid of the deads! Maybe someday I'll get to that weight... but it's a LONG ways away! LOL

Thanks Katt! The point is to keep working hard, you may surprise yourself, I know I have. :)

Heeeelllllooooo!!!!

I figured its been way to long since I dropped in. So here I am and reading great wo's and videos too!!!

OMG on The DEADLIFTS!!!

Very nice!!! Sounds like you have been busy, thats always nice but I do enjoy some down time as well!!!

Have a great weekend girl!!!

Hey Steph, thanks for checking in! Man have I been busy, took on extra classes since last week and look forward to my weekends to just chill.

Way to kill it, girl! Noiiiiiiiccccce work...especially those deads!!

Thx Sunny D!

27/1/12

Latest:

So i've aded 4 extra classes since last week and being the ind of person I am, I literally threw myself into them ALL plus the others I already have. Its a variety and so try many things to keep it fresh and the classes full.

But in doing so, I've been pushing it pretty hard with the classes, work, client training and less than 5 hours of sleep each night. So, my body decided to shut me down. Went to bed wednesday night completely exhausted and woke up Thurs am feeling like someone stuck and axe in the middle of my forehead! So I figured it was a migraine due to being exhausted, and because I can't do aspirin I called in sick, got subs for my classes and stayed home to sleep. I did sleep most of the day I hadn't realized how tired I was. But woke up again Friday with the same headache plus a case of dry heaving and nausea. Turns out on top of the exhaustion, I was badly dehydrated. Made me realize that i was really not drinking my usual gallon each day.

So Friday was a day of sleep and rest and while my head was feeling better my stomach..ahhmmm not so much. No matter that I'd eaten each time I woken up, it still felt super sore like I hadn't eaten for dayyyys! So like it or not my weekend will be spent RESTING. TGIF! Hoping to be back in the gym next week.

I'm just super happy I got my workout in on Sunday....:whoo:

katt981

01-30-2012, 12:15 PM

Oh wow! Take care of yourself! Hope you're doing better this week!

shankuan

01-31-2012, 09:19 AM

Oh wow! Take care of yourself! Hope you're doing better this week!

That I am Katt! I guess I just really NEEDED 2 days of sleep. Felt back to normal by Sunday, so I hit up the gym before my refeed.

29/1/12
So i felt well enough to get a workout in yesterday. focused on upper body parts . I also got some vids in especially of those dbell presses. Allowed me to review and see just how far/low I was bring the elbows down. will put the vids i did together and post up...eventually. the imovie app is just too cool!

W1: Chest/Shoulders/Tri's/Back/Biceps

Flat dumbbell press: 60's x 10-4-2
Cage press: bar/55/65 x 15-10-7 (did a wu set of seated shoulder press)
O/H tricep extension: #45/50 x12,10 ss (did wu 3 sets of cable pressdowns)
DB shrugs: 60's/65's x15,11,8 (3 sec squeeze)
*Dumbbell dead stop rows: 65's x10, 10 ss
EZ bar curls: 55lbs x8-6-5 (19rp) (did wu 2 sets of hammer curls)

*I really should have avoided any kind of back work because of how twisted and in knots my back is right now. And these dbell rows hurt plenty. I am way overdue a visit to both my chiro and MT so i'm going to try and deal with that this week.

30/1/12

Taught classes in the evening so I used them for cardio

45 minutes spin class (made my back even tighter/twisted up)
45 minute sculpt class (oh how I was ready to rip my damn back/shoulders off and put them down)

I couldn't handle the discomfort so after grabbing a shower and having a shake I dug as much as I could with the foam roller. spent 40 minutes doing this. Man how it helped, I was out like a light and slept comfortably!!!!! I need to start making this a nightly routine instead of every few days, it goes such a long way.

Bronwyn

02-01-2012, 06:06 AM

Good tips with the grip. I weakening my grip by using HOOKS in the past. Powerstraps and Powergrips are much better.... I am using powergrips now and I am OK with them :)

Sunnyday

02-01-2012, 01:45 PM

Wow, you really got SOCKED! Glad you're on the mend, girl!

shankuan

02-03-2012, 12:44 PM

I'm all good and better now. But my Mon - Thurs are outright PACKED I am unable to get a workout in. :( So for now I'm going to have to use my Friday's and Sundays as lifting days and my classes for cardio (mon-thurs, sat).

So this week its been:

31/1/12 - 2/2/12

Taught classes all week which I used for cardio.

3/2/12

Overslept so I only had 30 minutes to crank out something. So I chose a to mix it up on the treadmill and it looked like this

2 min walk on 14% incline @ 4mph
2 min walking lunges on 4% incline @ 1.5mph
1 min walk on 4% incline @ 4mph

Did this 5 times so in total it was 25 minutes plus a 5 minute cool down.

Those walking lunges were kinda awkward on the TM because its kinda narrow BUT I made it work.

I've decided to experiment with the keto diet for a few weeks. For 2 reasons, to get some of this 'fluff' off and to see how I will react to zero carbs. While i've done versions of a keto diet (zero carb but still had non-keto veggies + a weekly refeed rather than cheat meal) in the past (usually the last few weeks of prep), I've never really taken out carbs completely. I've noticed even with things like oatmeal and sweet potato my stomach still gets kinda puffy so i'm trying it out as well as moving from a few hours refeed to a cheat meal (going to try gluten free cheats) when the time comes. So this is day 2 and so far no real cravings.

katt981

02-03-2012, 12:49 PM

shankuan

02-03-2012, 02:33 PM

Good luck with the Keto!! For me, it doesn't seem that I get as many cravings on Keto as I do with a carb/protein diet, but that may be just me. But last time I do remember I looked really 'stringy' until I had my carb load or cheat, which I really didn't like. But it does do the trick for getting rid of the 'fluff' LOL

Thanks Katt! I have been hesitant about keto in the past but for the sake of getting this stomach down i'm willing to give it a go. Besides not having the pressure of a 'competition' date won't make me feel like I wanna hang myself if the weight doesn't move as quickly. But going keto will certainly cut my grocery bill not having to load up on carbs for my daily meals or having a full on refeed. I have adjusted my protein/fat cals a bit higher for my weight to avoid dropping too fast cause surely 'stringy' ain't the look i'm going for AT ALL! So i'll see how it goes.

I'll give it a few days before i give a full review of the craving issue though. Cause you best believe, craving or no, I WILL eat a 2lb tub of natty peanut butter if left carelessly about. :yep:

Sunnyday

02-03-2012, 11:49 PM

Thanks Katt! I have been hesitant about keto in the past but for the sake of getting this stomach down i'm willing to give it a go. Besides not having the pressure of a 'competition' date won't make me feel like I wanna hang myself if the weight doesn't move as quickly. But going keto will certainly cut my grocery bill not having to load up on carbs for my daily meals or having a full on refeed. I have adjusted my protein/fat cals a bit higher for my weight to avoid dropping too fast cause surely 'stringy' ain't the look i'm going for AT ALL! So i'll see how it goes.

I'll give it a few days before i give a full review of the craving issue though. Cause you best believe, craving or no, I WILL eat a 2lb tub of natty peanut butter if left carelessly about. :yep:

LOL! Me too! Any nut or nut product within my reach is in danger of ingestion! :drool:

Bronwyn

02-06-2012, 07:48 AM

shankuan

02-06-2012, 09:30 AM

Good luck with keto - I LOVE it. It is the only way I may be lean with all metabolism problems I have (thyroid/cortisol problems) but from the time I discovered that it also helps me to keep at diet longer and having no issues I used to have when I was carb cycling with my moods and cravings anymore. So I am a keto- promotor in my country, where still 99% of people take it as a bulls*t

So far i'm loving it Lada. No crazy cravings, energy levels are high and the stomach bloat and discomfort all gone! I'm even loving the no hassle preparation for my meals too, just meat, veggies and fats. I ran out of natty pb and because the stores here do not carry them I decided to make some myself in the food processor. I roasted the peanuts first though and this seemed to have brought out more 'nuttiness'. I finally got myself a 'magic bullet' and man does that thing make me want to drink protein smoothies all day :yep:. The cups that come with it are super convenient, you just whip up the shakes in them on the blender, put a cover on and go!

So the weekend was spent resting as much as possible. I did nothing on sunday, not even my usual laundry or gym session. I just spent it hanging out with my honey, sleeping and watching tv. Not having to get all the carbs in for a refeed were a welcomed change and one I certainly enjoyed. I did however get a chance to hit the weights this morning due to a client cancellation. I had to be quick to be able to get out of here in time for work so this is what went down.

W1: Chest/Back/Biceps

Inclined Dumbbell Press: 50/55/60 x 15-9-5 ....getting the 60's up was super tough for some reason
Pec dec: 40/50/60 x15,10,7 ss
Wide Lat Pulldowns: #120 x14-10-8 ... used 4 count -ves
Smith bent over rows: #95/105/115 x15,12,10 ...used 4 count -ves
Dumbell curls: 20's/25's/30's x10,10,10 ss
Pinwheel curls: 30's x10,10

Cardio - spinning and sculpt classes to teach later.

shankuan

02-10-2012, 05:08 PM

7/2/12

Cardio - TRX class 30 minutes

8/2/12

I have not done any super heavy squatting for a bit and so I did for Wednesday's session and it left me sorer than i've been in ages! So of course teaching classes requiring 'jumping/squatting' took some effort :)

This is what went down

W2: Calves/Hams/Quads

Calf presses: #280 x20-20-15
Leg curls: #80 x15-10-7
Smith Squat: 225 x15, 255 x10; 185 x20 (wm)

Cardio - 30 minutes spin (am); 30 mins aerobics/sculpt class (pm)

9/2/12

Cardio - 50 min step class

10/2/12

REST

I've been trying to keep my cardio down even with the classes. I found out yesterday that those painful abdominal muscle spasms I've been having for over a year are due to a severe strain which seemed to have gotten worse if the frequency with which I am having them now is any indication. Brought on now after only a few reps of any form of leg raises or knee crunches versus before where it wouldn't happen until i've gone really high in reps. The soreness after the spasms now have also gotten worse, so I've been ORDERED to do NO direct ab work involving crunches of ANY sort for at least 4 weeks, not even a demonstration! So, so much for my plan to get 'thicker' abs :( Planks...here I come.

Other than that I'm peachy keen :D :peace:

Bronwyn

02-15-2012, 03:37 AM

So how it goes? Are abs better?

shankuan

02-15-2012, 10:51 AM

So how it goes? Are abs better?

Well I have not been doing any crunches etc and the only thing i've demonstrated is a plank. I have physio 3x per week for 4 weeks so we will see how it fares afterwards. Strained abdominal muscles is no f'n joke! That shit makes a muscle contraction feel like a mosquito bite.

The week has been going super fast and the only slowing down would happen if I had to walk through jello...lolol! Its become another week where workouts have been non existent, so I'm making it a 'cardio only' week. The good thing is i've stopped feeling bad about missing a workout or two, the bad is if I let it happen too often I will get into a 'lazy mode' which sometimes takea me a while to get out of. Other than that I've got nothing to report.

Have a great week ya'll!!

The Prodigy

02-15-2012, 11:10 AM

katt981

02-15-2012, 11:15 AM

Hope you're not down too long with the ab strain, yikes! on a previous post, love the Bullet!! I had a different one until recently when it wore out...LOL then I got the Bullet.. must say, it's a nice blender! Can you get Almond Butter there, instead of PB? I use that all the time!

Sunnyday

02-15-2012, 02:27 PM

Bronwyn

02-16-2012, 03:57 AM

I feel the same way. AlthoughtI have read a ton about the keto diet killing your thyroid and etc.... I love how lean it gets me! What do you do for high cortizol levels? Have you found any magic solutions?

I read somewhere that cortizol is blocked by FAT also - and high levels are not sign of having low carbs, but having NOT enough FATS in...

And during ofseason I confirmed this to myself. I went keto even offseason - whole week, except Saturdays when I took a "day off". I found out that for me the "enough fat amount" is 50-100g/day. When I go lower during the diet - I have not only one meal - but one whole carb DAY, to keep my thyroid working, anyway I keep it clean (rice, ricecakes, potatoes) and at least one day in the week I up my fats to 50-100g (usually the day after the high carb day) - and my thyroid and cortizol is OK

BTW: I have a disease from my 10 years - when I have chronicall thyroid problems connected to very high cortizol levels - I am cured by endocrinologist permanently - and even she confirmed that I may stay low or no carbs the whole year around, when I will keep enough fats in.

Bronwyn

02-16-2012, 03:58 AM

Shan - hope all will be better soon after the physio...

shankuan

03-20-2012, 12:00 PM

I thought PB cravings were bad, but almond butter cravings just take things to a whole new level, LOL! Nut butters...deadly stuff!

OW about the ab strain!! I know the planks won't do any damage but do you still feel a lot of the strain while doing them?

Yea, the nut butters are my weakness! I love chocolate and will do some damage with it but when it comes to nut butters, absolutely NO CONTROL...lol!

Shan - hope all will be better soon after the physio...

Well I have taken the rest and rehab needed for the abdominals. The good news, i've had no issues since starting back direct ab work. The bad news, I felt the beginnings of an 'episode' for a split second during planks during a class, so I am inclined to think i still need to take it easy there. So slow and easy it will be...I do enough bracing and hollowing anyway that I am not worried about their strength, I just want them to POP... its my achilles heel and judges have told me as much. So they will be a focus once I can go full throttle.

Ok, I've been a real slacker in updating this thing. Truth, I had so much going on I kinda lost a li'l bit of that 'drive' to log because I couldn't get MY workouts in and my diet was the same way. Glad to say I'm back on top of things, my diet is now under strict supervision and my workouts are a little less haphazard now EVEN with the crazy schedule.

I've got two 2 weeks to go for my photo shoot and things are looking good. It seems my body likes the weight I'm at, even on keto which i've been on, and refuses to budge. BUUUT it is doing a good job of dropping inches and I'm visibly getting tighter so I'm happy. I still haven't decided on a show date or IF I will compete this year, I figure I still have between 2-4 months to decide depending on which show (Sep or Nov).

I had to fire my website designer and have taken on that job myself and THIS is truly a shit load of work since I know absolutely zilch about website design :insane: But has been fun and I'm learning a lot.

Other than that all is well. I still get on here and browse the threads but don't get enough time to participate. But you gals are still motivating for sure! I love reading and keeping up. Thanks ya'll!!

I am looking forward to my vacation in 2 weeks like you wouldn't believe, IT is the reason I am pushing so hard to get so many things done before then. :excited: