Bronwyn - Tale how Eastern European chick hit the gym :)

[Bronwyn]

Well you suggested it to me so here I am. Unfortunatelly the most interesting part of my log is over as I am few weeks after my main season - well still have something in plan, so continue in all...

Short preview: I am 31, secreatry, working 8-10 hrs a day in the office - train usually early morning and late evenings.
I do this sport from 1995 (horrible how the time pass by :D) - but after my 2nd place on Teen Nationals in 1997 I had no bigger sucess as my biggest problem was always the conditioning. From 1995 (with breaks) I am cured with thyroid gland disease...
In 2009 we finally found that I need - a low carb or even ketogenic type of diet (which is NOT very popular here in our country - I am still a weirdo for some competitors here - LOL) and long prep (30+ weeks). But finally I got 2nd place on Nationals and 4th place on Worldchampionship in Figure in NABBA (switched federations meanwhile). Was a great year for me - but in hunt to be the most shredded I did few mistakes and therefore my illness was worse next year and did not allow me to compete... Many people scrap me again and thought 2009 I had only a good luck.
So this year I hit it again, I was more carefull with cardio and I came up 1st on European Championship NABBA, 5th on World championship NAC and 2nd on Universe WFF - well in BODYBUILDING as judges classified me as "too big" for Figure even in NABBA (well - having 5´3,5" and 128-130 lbs on stage this year).

That is all.
Currently I am still on low-no carbs, cardio and tried two phase trainings for one week ....

Past week trainings was unusuall a bit for me:

MON:

1st chest
incline dumbell press 1x15 -22, 4x10 - 33 lbs
upper cable crossovers 2x15 -33, 4x12 - 44 lbs
lower cable crossovers 1x12 - 33, 4x12-15 - 22lbs
treadmill 45 minutes

2nd back
bent over rows 1x12 - bar, 1x12 - 110, 1x10 - 132, 1x8 - 154, 1x10 - 132, 1x18 - 110 lbs - pyramide set
lat pulldowns 4x12 - 66lbs
superset
-shrughs 5x12 - 22lbs
- rows for traps 5x12 - 66lbs
treadmill 30 mminutes

Evening cardio 60 minutes stationary bike

TUE
1st legs
leg extensions+frogjumps 4x15+12 - 33+bodyweight
squats 1x10 - bar, 1x10 - 110, 4x8 -132 lbs
lying leg curls 4x15 - 44 lbs
donkey calve rises 4x12 -220 lbs
treadmill 45 minutes -5km/h speed, 6th incline degree, 305 Kcal burned

2nd arms
biceps curls 3x10 - 22, 3x 8 -33lbs
cable biceps curls 4x12 - 66lbs
superset
- triceps extensions rope 5x12 - 66lbs
- overhead tri extensions 5x12 - 66lbs
superset
- french press dumbell 3x12 - 11lbs
- kickbacks (seated) 3x12 - 11lbs
30 minutes tredamill 6km/h, 6 incline, 215 Kcal

60 minutes cardio evening

WED:

1st shoulders
side laterals 2x12 -22, 3x10+8 - 33+22 lbs
front plate rises 4x10 -33lbs
rear laterals 4x10 - 22lbs
cable side laterals 4x10 -11lbs
45 min treadmill incline 6, 5km/h, 290 Kcal

Training nr2: back
superset
- traps shrughs 4x12 - 22lbs
- seated cable rows 4x12 - 66lbs
superset
lat standing pulldowns 4x12 - 33lbs
lat pulldowns 4x20 - 33lbs
bent over barbell rows 4x12 - 110lbs
machine rows 4x12 - 66lbs
30 min - treadmill 6 degree, 5km/h, 210 kcal

THUR:
Training Nr. 1 chest
incline dumbell press 4x20 - 22lbs
upper cable crossovers 5x12 - 33lbs
lower cable crossovers 5x10 - 28,6 lbs
45 min - treadmill 6°, 5km/h, 310 Kcal

Training Nr2: legs
seated leg curls 5x12 - 66lbs
standing leg curls 4x15 - 33lbs
superset
- leg extensions 5x12 - 33lbs
- frogjumps 5x12 -bw
donkey calve rises 4x12 - 220lbs

NO cardio evening as I felt like having flu bug, what may also signalize overtraining....

FRI (today):
Training Nr 1:arms

dumbell curls 1x10 -2, 2x8 -33, 2x10 -22lbs
preachers curls 3x10 - 26lbs
cable curls 3x12 - 55lbs
one arm triceps extensions 3x10 -33lbs
superset:
rope extensions 3x12 -66lbs
+ overhead triceps extensions 3x10 - 66lbs
superset:
hammer curls 3x15 -22lbs
+ kickbacks 3x10 - 22lbs

evening training will be shoulders :)

Well training hard because in one week I am leaving to vacation - where and my plans will write here when I will be 100% sure will be OK :) But lets say I want to keep my conditioning for a while and enjoy the in-shape summer :) ;)

Pics - 2009 Nationals, 2009 World, 2011 European championship, 2011 World, 2011 Universe :yep:

[Bronwyn]

PS: sorry for some mistakes in grammar - I seee some and I see time to edit it is too short for me :)

[Amazon Doll]

Wow! You look great!

[Ibarramedia]

Good to see your journal here Bronwyn. :ok: :beerbang: I will be following along. Good luck to you. :)

[Bronwyn]

Wow! You look great!


Good to see your journal here Bronwyn. :ok: :beerbang: I will be following along. Good luck to you. :)
Thank you both :)

[Bronwyn]

Well training Nr 2 today - shoulders:

1) side laterals 2x12 - 22, 4x10+10 - 33+22lbs
2) rear laterals 4x12 - 22lbs
3) front plate rises 4x15 - 33lbs
4) cable side laterals 4x15 - 11lbs

Quick training, food was quite good today. Ate grilled turkey, veggies and smoked salmon.
No cardio today - but dropped a lot of water mainly from my legs - OK if excessive weight is all water, is it good!

[Bronwyn]

Today only one phase and cardio evening

did some shots and vids during my training today...

Bent over barbell rows 1x20 - bar, 1x12 - 110, 1x12 - 132, 3x10,8,6 - 164, 2x10 - 132lbs
lat pulldowns 1x10 - 66, 1x10 - 88, 3x10 - 110lbs
standing lat pulldowns 4x10-15 - 33lbs
superset
shrughs 4x15 - 22lbs
rows on cable 4x10 - 66 lbs

Food:
amino acids 30g
chicken meat 300g
eggs 5x
veggies

Bought two new shoes - one for competitions and photoshootings and they are so GRRRRRRRReat :D LOL I am shoe-maniac! Loving high heels and sexy ones :)

[AnglicanBeachParty]

Great thread!!

[Bronwyn]

Great thread!!

Hi ABP :) thanks :)

Well today is an off day so nothing much to write. Ate good - chicken and fish and some veggies... No training - just two hours of cardio at home, one morning and one evening.

Added one vid from yesterday, it is the second set with 164lbs bent over rows (BW 140lbs). Here it is :

02soCcV1gl8

[dbmneto]

Good pics, good luck!

[Bronwyn]

Good pics, good luck!

Thanks

[Bronwyn]

Today:
carbs 100g - cereal bar, ricecakes
chicken soup (chicken breasts 350g, veggies, salt, water)
grilled chicken meat 200g

Cardio 45+30+60

Training 1:
incline dumbell press 4x20 - 22lbs
superset
- upper cable crossovers 4x12 - 33 lbs
- lower cable crossovers 4x12 - 22lbs

Training 2:
dumbell bent over rows 1x10 - 22, 1x10 - 66, 2x8,6 - 110, 2x10 - 66lbs
superset
-shrughs 4x10 - 22lbs
-cable rows 4x10 - 55lbs
lat pulldowns 4x10 - 66,88,88,66lbs
standing lat pulldowns 4x10 - 33lbs
superset
- one arm rows 4x10+10 - 55lbs
- paralel grip rows 4x10 - 55lbs

Morning no energy, right shoulder hurt me a lot, afternoon I felt like standing under the shower - well carbs heating me up always when I get them... Feeling so so - tired and exhausted and maybe may say is probbably OK as I am three weeks precontest:hmn:

[Bronwyn]

Todays first phase:

BCAAs 30g
burger 100g
chicken meat 300g
veggies
protein


cardio 45+30+60 minutes

training nr 1
leg extensions 4x12 -33lbs
squats 1x20 -bar, 4x10 -110 lbs
lying leg curls 4x15 - 55lbs
seated leg curls 4x15 -55 lbs
treadmill 4 inline 4,5 km/h, 250 Kcal

Morning I woke up with swollen throat and ear ache - what is bad. And I felt warm and cold minute after minute, I sweated and had goosebumps at the same time:dunno:

So I took more preventan and D vitamine and garlic and was angry because I HATE when I KNOW I have to train and give it the max and I can not! I ate one burger with egg after my training to have more meals... Just one day left till our anniversary with my fiance :flowers: and .... :)

[freebirdmac]

Good to see you here!!! Now I can follow your training too :)

[Bronwyn]

Good to see you here!!! Now I can follow your training too :)
Hi, nice to see you. On bb.com I did not feel I belong there too much :) here I belong more I think ;) :yep:

[Bronwyn]

Training Nr2
dumbell biceps curls 4x12 - 22lbs
cable biceps curls 3x12 - 66lbs
heroe curls 4x10 - 22lbs
one arm triceps extensions 4x10 - 33lbs
superset
- rope triceps extensions 4x10 - 77lbs
- overhead triceps extensions 4x8 - 77lbs
crunches 3x30 - bodyweight
upside down hanging crunches 4x8,6,6,5 - bodyweight
treadmill 6, 5km/h, 205Kcal

Felt much better than morning, what is good. This training went well. I will see how it will go tomorrow when I have shoulders in first training and back in second.

[Bronwyn]

Todays first training:

Cardio 45+30+60
Training:
side laterals 1x10 -22, 4x8+10 -33+22lbs
rear laterals 2x8 - 22
-nearly puke-
front plate rises 4x10 -33lbs
rear laterals on upper cables - like reverse crossovers - I dont know how to explain it in ENG 5x10 -22lbs

I felt bad again, cold/hot, shaking... realized it is HYPOGLYCEMIA :yep: is good for melting fats, but feeling crazy... bad is you sweat a lot when you have it - and in the gym in the morning all windows are open + fans are turned on, so there are hot/cold places and you sweat and are cold in one moment... and when I closed the nearby window some stupid goose had to re-open it again as she was doing lunges with pink dumbbells there ...
I thought I will kick her a**:slap: off course types like she doesnt sweat when training! So I tried to train as fast as possible. But during rear laterals I had problems to keep my aminos in my stomache so I had to let it be and train rear delts after - on upper cables.
Anyway was better than yesterday. Will see in the evening.

[AnglicanBeachParty]

Todays first training:

Cardio 45+30+60
Training:
side laterals 1x10 -22, 4x8+10 -33+22lbs
rear laterals 2x8 - 22
-nearly puke-
front plate rises 4x10 -33lbs
rear laterals on upper cables - like reverse crossovers - I dont know how to explain it in ENG 5x10 -22lbs

I felt bad again, cold/hot, shaking... realized it is HYPOGLYCEMIA :yep: is good for melting fats, but feeling crazy... bad is you sweat a lot when you have it - and in the gym in the morning all windows are open + fans are turned on, so there are hot/cold places and you sweat and are cold in one moment... and when I closed the nearby window some stupid goose had to re-open it again as she was doing lunges with pink dumbbells there ...
I thought I will kick her a**:slap: off course types like she doesnt sweat when training! So I tried to train as fast as possible. But during rear laterals I had problems to keep my aminos in my stomache so I had to let it be and train rear delts after - on upper cables.
Anyway was better than yesterday. Will see in the evening.

Great stuff! I do those cable crossovers for rear delts, too. Love 'em!

I don't like the fans in our gym, either, placed just above the benches, so you get a draft. Although in the summer, probably necessary.

Keep up the great work!

[Bronwyn]

Great stuff! I do those cable crossovers for rear delts, too. Love 'em!

I don't like the fans in our gym, either, placed just above the benches, so you get a draft. Although in the summer, probably necessary.

Keep up the great work!

Thanks ABP :)

Yes I almost forgot this exercise, but when I asked Daniel what to do - he suggested me this :)

We have fans in a line between so when you are on benches you have the wind into your face and if you are on cables you have cold back :D And I would be OK with just fans - but fans and open windows in the cold morning (I train before my job from 6AM to 7:30AM)... noooooo :no:

[Bronwyn]

OK so training Nr.2 - back only light weights as tomorrow is our big day - we travell to our VACATION :) :yep:

one arm dumbell rows 1x12 -22, 3x10 - 66lbs
superset
- shrughs 4x10 - 22
- cable rows 4x12 - 66lbs
lat pulldowns on the chest 4x12 - 88lbs
standing lat pulldowns 4x10 - 33lbs
treadmill incline 5, 4km/h, 200 Kcal (morning 312 Kcal)

And than to the town to buy a small gift for Daniel as we have 7 years anniversary and back home to pack my clothes - I am always nervous as never knows what to take with me :D
Tomorrow way to our vacation - and hope I will be back here soon posting how it goes with my precontest - now I am a little bloated and blocked... hope will skip forward soon.

[Bronwyn]

Hi all well finally I may say it - after 30 hr flight I am HERE IN VEGAS baby!! Proudly represent at Species booth - Thanks Dave and my Daniel who managed it! So if you wanna meet me - come to Species!! xoxo Lada
PS: already after training in Golds - will write more later....

[stephaniewilles]

Hi all well finally I may say it - after 30 hr flight I am HERE IN VEGAS baby!! Proudly represent at Species booth - Thanks Dave and my Daniel who managed it! So if you wanna meet me - come to Species!! xoxo Lada
PS: already after training in Golds - will write more later....

Thats a long flight girl!! Glad you made it safe!! I'll come by and see you tomorrow at the booth. Will be nice to meet you!!

[Andersen]

Hi ABP :) thanks :)

Well today is an off day so nothing much to write. Ate good - chicken and fish and some veggies... No training - just two hours of cardio at home, one morning and one evening.

Added one vid from yesterday, it is the second set with 164lbs bent over rows (BW 140lbs). Here it is :

02soCcV1gl8

Awesome, very stong lift indeed.

Do you feel that exercise works even more so for you than lat pull downs or t-bar rows ?(if you done them)

[Bronwyn]

Awesome, very stong lift indeed.

Do you feel that exercise works even more so for you than lat pull downs or t-bar rows ?(if you done them)

Thanks, my PR on this exercise is 220 lbs for 5-6 reps. But used to be offseason when I had 154lbs, now I have 130lbs bodyweight.

Lat pulldowns worked GREAT for me till I ripped off one of my small back muscles under right scapula, now I cant make it because of pains...

I vary this with T bar rows and dumbell bent over rows.


Thats a long flight girl!! Glad you made it safe!! I'll come by and see you tomorrow at the booth. Will be nice to meet you!!

Yes, first flight was pure flight 11 hrs, but was ok... second flight was 4 hrs clear time but was much worse as I can not sleep in plains and was a night flight... rest of the time was waiting - we flight from Prague to Atlanta and than LV :)
I will be there the whole day probbably tomorrow - I just wanna see mainly WPD :)

[Bronwyn]

My training today was
hammer incline press 2x12 -25 lbs each side, 3x10-50 lbs each side, 1x10 - 55lbs each side
benchpress 4x10 - 110 lbs (probbably if the bar was 40 lbs)
lower cable crossovers 4x10 - 30,3x40lbs
upper cable crossovers 4x10 - 30,40,50,60lbs
biceps dumbell curls 4x10 - 25lbs
cable curls 4x10 - 60lbs
cable triceps extensions one arm 3x10 - 30lbs

Was a bit embarased by lbs weights as I am used to kg - re-counting them after in my training diary here, but it took me a while to re-count all in the gym LOL. Than back home, makeup, nails and to the booth. Was fine - Friday was not so bussy.
Tomorrow will be day off in my training...

food today
eggwhites with spinach and mushrooms
chicken meat with green beans
protein isolyse 2x
some protein jello with zero carbs - I LOVED it - both protein and jello as we do not have it at home :D not this good....
Started to suplement my lipolyze and some OVC antiestrogene.
Actually confirmed I am 2 weeks out from the competition! Yay!

[Bronwyn]

Today the whole day on the booth - met few friends of mine, was cool....
Also have to say I like how WPD looked here and definatelly I will fit into with NO PROBLEMS :) I liked that those girls were SOFTER look but quite in shape and size...

Tomorrow shoots and training :)
BTW my internet connection sucks, so no pics now. Sorry...

[AnglicanBeachParty]

Today the whole day on the booth - met few friends of mine, was cool....
Also have to say I like how WPD looked here and definatelly I will fit into with NO PROBLEMS :) I liked that those girls were SOFTER look but quite in shape and size...

Tomorrow shoots and training :)
BTW my internet connection sucks, so no pics now. Sorry...

Have fun!!

[Bronwyn]

Today two shootings morning - one with Bill Dobbins, gym, than our rental car started to make problems so we had to wait for rental company technician and change the car so we were almost late to dinner in Yama Sushi with Dave and rest of the RX crew (well Daniel had a dinner while I had few pieces of raw fish - lol)... Thanks once more Dave for that. Was nice to meet all of you. So as you see nice but pretty bussy day...

Gym training

one arm dumbell rows 2x10 - 40, 2x10+6 - 90+40 lbs
lat pulldowns 4x10 - 90, 90, 110, 110 lbs
standing lat pulldowns 4x10 - 40lbs
seated wide grip rows 4x10 - 80lbs
shrughs 4x10 - 25lbs
hammer rows 4x12 - 25 lbs each side
triceps extensions 3x10 - 90lbs
overhead tri ext. rope 3x10 - 90lbs
tri ext rope 3x15 - 90 lbs
bicpes curls dumbells 3x12 - 25lbs

Feel left shoulder pretty bad, start to be TIRED and exhausted... Two more weeks and competition season will be over - looking forward to it!!

[Bronwyn]

Today early early morning photoshooting in the desert... 8AM was already there so had to woke up at 5AM :no: it is called VACATION!! LOL, but pics will be great I think...

Afternoon gym. I am starting to feel tired and exhausted from the diet, but only 1.5 week and I will be there! Have to stand it up, thanks God I am in USA where you have Christol light and sugar free jello and popsicles :yep::yep: we do not have it and I am used to diet on raw boiled/baked chicken and tuna in water :) So this is great for me here!

Training:
side laterals 2x12 - 20, 4x10+10 - 35+20lbs
rear laterals 4x15 - 20 lbs
rear laterals on cables 4x15 - 40lbs
front plate rises 4x12 - 25lbs
treadmill 60 minutes, incline 6, 3miles/hr, 330Kcal
Saw Jay in the gym... have one pic with him there!

Left shoulder is killing me but I think is aircondition and big temperature jumps as was 104 °F in the noon here.... We had to buy some painkiller cream in Wallmart.

Well tomorrow hopefully one more photoshooting as the photographer still not answered to me WHERE and this should be the last work - or almost a last work I am having here.. and than only training and dieting and next week is peak week Nr. 4 for me!! :yep: Anaheim is waiting, from EU stages I am moving to US stages :yep:

[Bronwyn]

finally few pics from shootings and expo... and gym :yep:

[freebirdmac]

Wow! Desert shot looks awesome!

[katt981]

love the pics! I'm subscribed - ;) I'm and 8-10 hr day office worker as well.. my hubby & I hit the gym at 5 a.m. when it opens, then cardio at night. Wish our gym opened earlier though.. an hour isn't enough time on some days.

Good luck with your upcoming show & prep!

[Ibarramedia]

finally few pics from shootings and expo... and gym :yep:


Lada your quads are showing good improvement. :ok:

[Bronwyn]

Lada your quads are showing good improvement. :ok:
Yes but upper body is more difficult for me... legs are easy to build :)


love the pics! I'm subscribed - ;) I'm and 8-10 hr day office worker as well.. my hubby & I hit the gym at 5 a.m. when it opens, then cardio at night. Wish our gym opened earlier though.. an hour isn't enough time on some days.

Good luck with your upcoming show & prep!

Yes I understand as I have also not more than a hour many times... plus I have to travell across the whole city, what takes another hour.... that is why I offten use only my home stationary bike to cardio and train only after my job...

Thanks, I already wish all was over as I am tired :) 13 months in diet actually, what is a lot! Two month more than I should be ... But only 11 days to stage in USA!!! :yep:


Wow! Desert shot looks awesome!

thanks well I loved it there! was lucky to have one photoshoot in Red Rock Cannyon I think was the place.

[Jodie]

Lada.....are you going to be in Dallas at the Europa?

[Bronwyn]

Lada.....are you going to be in Dallas at the Europa?
Well - no because the same weekend I think will be Pacific USA championship and well I may say now that I am in! So the same weekend I will be on stage :yep: ..... cant wait for that!

[Jodie]

Well - no because the same weekend I think will be Pacific USA championship and well I may say now that I am in! So the same weekend I will be on stage :yep: ..... cant wait for that!
Ah ok. well good luck with the show. I always think you look awesome.:hmn:

[Bronwyn]

To my training today:

very fast
squats+sissy squats 4x 20,10,10,10 - bar, 70, 132, 154lbs + 12 sissy squats
plie squats 2x10 - 80, 100lbs
leg extensions + frogjumps 3x10 - 30, 40lbs + 12,10,10 jumps
seated leg curls 3x15- 50lbs
lying leg curls 2x15 - 50lbs
donkey calve rises 3x10 - 220lbs, 240 lbs
treadmill + orbitrack 50 minutes

My food here is
grilled chicken meat
Isolyze protein
canned salmon

popsicles, jello :D

But to be honest cant wait to try some US foods like bugers and some pies and icecream - kinds of food we do not have at home... plus I am dieting 13 months - what is 2 more months more than it should be, so my metabolism and also mind is tired by that... I am starting to hate things I used to love, what is not good... will be huge relief to end up next weekend in Anaheim!

[Bronwyn]

Ah ok. well good luck with the show. I always think you look awesome.:hmn:
Thanks a lot Jodie:hmn:, will be the last show for me this year and I am looking forward to it - to the competition itself but also for the offseason than too :yep:

[Ibarramedia]

To my training today:

very fast
squats+sissy squats 4x 20,10,10,10 - bar, 70, 132, 154lbs + 12 sissy squats
plie squats 2x10 - 80, 100lbs
leg extensions + frogjumps 3x10 - 30, 40lbs + 12,10,10 jumps
seated leg curls 3x15- 50lbs
lying leg curls 2x15 - 50lbs
donkey calve rises 3x10 - 220lbs, 240 lbs
treadmill + orbitrack 50 minutes

My food here is
grilled chicken meat
Isolyze protein
canned salmon

popsicles, jello :D

But to be honest cant wait to try some US foods like bugers and some pies and icecream - kinds of food we do not have at home... plus I am dieting 13 months - what is 2 more months more than it should be, so my metabolism and also mind is tired by that... I am starting to hate things I used to love, what is not good... will be huge relief to end up next weekend in Anaheim!



You don't have burgers and ice cream at home? I thought in this day and age Burgers and Ice cream would be universal now.

[AnglicanBeachParty]

You are looking great in those pics, Lada! :yep:

[shankuan]

Lada looking great! I've always loved your shape and look. I wish you the best of luck in your competition. Desert photo is hot! :)

make sure to get suggestions for a good burger and ice cream place in the area you are in. I say if you're going to go BIG with it, best to make it worth your while!

[Bronwyn]

You don't have burgers and ice cream at home? I thought in this day and age Burgers and Ice cream would be universal now.

LOL off course we HAVE them too :) but is a difference when burger is made of young ox meat or old cow which almost died because of her age :D also the choice here is milion time bigger - we have only McDonalds at home and Burger King - but BK is so expensive in CZ that people can not afford to go there anytime.... Same icecream - we have basic ones but I never saw so big choice - same with few other kinds of foods here. Europe is good for raw food - like meat, veggies, no artificial flavours etc. so is better for dieting I think... but the choice overally is not that big.


You are looking great in those pics, Lada! :yep:


Lada looking great! I've always loved your shape and look. I wish you the best of luck in your competition. Desert photo is hot! :)

make sure to get suggestions for a good burger and ice cream place in the area you are in. I say if you're going to go BIG with it, best to make it worth your while!

thanks to both... and yes I am looking forward to rest. at least will have one whole week after the competition.... :yep: and till that time I will survive. Despite I feel really horrible now as I never was so much lack of energy as I am now.... tired, in pains, not able to do much more than train, eat and sleep :dunno: 10 more days to competition... morning cardio already done...

[Ibarramedia]

Let me reccommend In n out Burger if you are in the West coast or Carl's Jr. 5 guys burgers in the East coast along with Cheeburger cheeburger,restaurant burgers are also good but a bit expensive.

Click the link for more burger choices.

http://www.epicurious.com/articlesguides/diningtravel/restaurants/burgers_intro

For ice cream try Ben and Jerry's, Coldstone Creamery, Baskin Robbins, Dairy Queen which also makes burgers ina few locations.

[stephaniewilles]

In and Out as well as Cheeburger Cheeburger are my favs as well.

Nice photoshoot at red rock... its 15 min from my house and I have yet to shoot there lol!!!! Good luck, cant wait to see your show pics! didnt make it to USA's to come and see you at the booth. Hope you had a great time!!

xoxo

[Bronwyn]

Yes I see in and out burger from our hotel! Def. will go there. And I saw also Ben and Jerry´s icecream in the Wallmart - we have it at home too, sometimes, but crazy expensive too... no wonder when travellin around the world!

Anyway now staying at grilled chicken and isolyze protein.... Had terrible hypogylcemia fro two days always after the cardio... I hate it. I hate the headache and dizzines and stomachepains.... I am OK with hunger, but not this... cant do anything more now than eat, train and sleep!! I cant wait the Saturday when I am carbing it up!

And cant wait the end of it all..... Counting impatiently..8 days....

Training yesterday
incline dumbell press 2x10 - 25lbs, 4x10+10 - 40+25lbs
lower cable crossovers 4x12 - 35lbs
upper cable crossovers 4x12 - 40lbs

Treadmill evening one hour, morning one hour... now heading to the training of my back and another cardio...

[freebirdmac]

Ugh. Hypoglycemia. That's a huge thing to deal with during prep. Shows just how dedicated you are!

[Bronwyn]

Ugh. Hypoglycemia. That's a huge thing to deal with during prep. Shows just how dedicated you are!

Hypo is something average in my precontest, especially on low carb types of diet, just people are too scared of it... but it helps with fast fatburn, when you are behind your schedule... I am used to that, as my coach learned me how to get into by purpose, but is not nice thing especially in the Vegas heat I am not used to :dunno:

[Bronwyn]

My training on Thursday
bent over dumbell rows 4x10 - 80, 90lbs
lat pulldowns 4x10 - 100, 110 lbs
standing lat pulldowns 4x12 - 40 lbs
seated rows 3x 10 - 50,60,70 lbs
seated shrughs 4x12 - 22.5, 25 lbs

Today two hours of cardio again....
still have foods :
morning eggs + veggies
2x150g chicken meat + tomatoes
2x30g isolyze

Lipolyze to all of that, some A,D, garlic

Training:
side laterals 4x10+10 - 30+22.5lbs
rear laterals 3x10 - 22.5lbs
rears on cables 4x10 - 20lbs
triceps one arm ext. 4x10 - 30lbs
triceps extensions with rope 4x10 - 70lbs
triceps extensions overhead 4x10 - 80lbs
biceps curls 4x10 - 22.5 lbs
hammer biceps curls 3x10 - 22.5lbs

Keeping on drinking protein immediatelly after each training to keep out of hypo here now...

Tomorrow will have only cardio in the morning and off day... finally CARBING up!
morning will have turkey ham with 0g fat
than ricecakes and cherries ! yumy!

And Sunday my peak week starts. I am rising up sodium and water intake... will keep myself out of eggs as they cause I am bloated. Will change my food to 3x turkey ham with 0g fat but with high sodium, 2x protein and veggies... till Friday when my peaking will start. Please cross fingers for me to not make it badly!

[Bronwyn]

Yesterday night we were out for almost 3 hrs in Caesars palace and Bellagio fountain.
Today 60 minutes cardio only, protein in the morning, during the day CARBS! ricecakes and cherries....

We will go out soon.... cant eat out still, well from tomorrow peaking starts so will have more to focus.... And only 6 days till the rest! and till stage! I started to write a list of what I want to eat and do after :D LOL

BTW: where do you take plain low sodium ricecakes?? In wallmart I found out only flavoured ones and all are pretty high sodium! Same with plain sponge biscuits - here I can not find any good for my last day carbing up....

[Bronwyn]

Got 0 sodium ricecakes and low sodium peanut butter so have all I need for carbing up now...

Cardio 2 hrs till Wednesday

Today will be legs only leg extensions and leg curls 10+10 sets...

First day of the peak week is here....

[The Prodigy]

It was great to see you again the USA's! I am following along! Impressed by your progress!

[Bronwyn]

It was great to see you again the USA's! I am following along! Impressed by your progress!
Thanks Gail, was nice to meet you personally too and see your win there. You had great conditioning there :)

[Bronwyn]

Yesterday my back was killing me as on Saturday we had 5 hr walk on Strip fom Luxor to Venetia and back and I am not used to walk that much.... so had only 1 hr of cardio...
training was
leg extensions 10x15 - 70,80,90 lbs
leg curls 10x15 - 80,90,100lbs
seated calve rises 10x15 - 90,100,110lbs

Today I am on zero carbs again and I switched back to chicken as turkey ham caused me some digestive problems yesterday. So chicken till the end ... I HATE it as 13 months !!! in comp diet takes its toll........... I would like to kill all chickens 20km around me :D LOL....Cant wait to Friday/Saturday and CARBS and peanut butter.

Weight dropped from 140 Sat- 139.5 Sun to 138.5lbs this morning. 1st hour of cardio already done. Training afternoon will be back today.....

[Bronwyn]

Afternoon training and cardio done... sorry I am not able to support you girls in your training journals but I am hardly able to write to my own now....

Training:
shrughs 4x12 - 22.5lbs dumbells
seated cable rows 4x10 - 90lbs
lat pulldowns 4x10 - 80,90,100,100lbs
standing lat pulldowns 4x12 - 40lbs
hammer machine rows 4x10 - 25lbs plate each side (50 total)

Counting down... just two more days of training, just five more of diet! :drool:

[freebirdmac]

No doubt you can barely journal. But the end is very, very near!!

[stephaniewilles]

Go get em girl!! Best of luck to you this weekend!!

[Bronwyn]

No doubt you can barely journal. But the end is very, very near!!


Go get em girl!! Best of luck to you this weekend!!

Thanks girls, well I hope so as I am starting to panick! Had serious attack of panick this night as I got instructions before my spray tan and I am not able to prepare for that... I surely will turn GREEN and will look like weirdo.. :no: But I never did any scrub to me and have no glue what to use before etc... Feel STUPID STUPID STUPID! And more I have feeling all goes out of controll for me and I simply do not have any energy to solve it all..........

--------------------------------------------

Well hope my conditioning will be fine even if I will turn green.. As it looks the best ever I looked this year and some parts I have best ever - like deep cuts on my legs and side abs and striations on triceps.... so I want to focus at last conditioning instead those stupid tan. We use only dream tan in Eastern Europe, which is messy but also covers everything even on naturally high Ph and oily skin...

Cardio 2 hrs today done..
training was chest
incline dumbell press 4x10 - 22.5lbs
upper cable crossovers 5x12 - 30,40,50,60,60 lbs
lower cable crossovers 5x12 - 40,40,30,30,30lbs

Food chicken meat, tomatoes, peanut butter 2 spoons
I am a little behind the schedule with my water, well the most important "water day" will be thursday.....

[freebirdmac]

Surely there are some other competitors around that can help you out. It's not all cutthroat from what I hear.

[AnglicanBeachParty]

Good luck!!

[shankuan]

Thanks girls, well I hope so as I am starting to panick! Had serious attack of panick this night as I got instructions before my spray tan and I am not able to prepare for that... I surely will turn GREEN and will look like weirdo.. :no: But I never did any scrub to me and have no glue what to use before etc... Feel STUPID STUPID STUPID! And more I have feeling all goes out of controll for me and I simply do not have any energy to solve it all..........

--------------------------------------------

Well hope my conditioning will be fine even if I will turn green.. As it looks the best ever I looked this year and some parts I have best ever - like deep cuts on my legs and side abs and striations on triceps.... so I want to focus at last conditioning instead those stupid tan. We use only dream tan in Eastern Europe, which is messy but also covers everything even on naturally high Ph and oily skin...

Cardio 2 hrs today done..
training was chest
incline dumbell press 4x10 - 22.5lbs
upper cable crossovers 5x12 - 30,40,50,60,60 lbs
lower cable crossovers 5x12 - 40,40,30,30,30lbs

Food chicken meat, tomatoes, peanut butter 2 spoons
I am a little behind the schedule with my water, well the most important "water day" will be thursday.....

hey brownwyn, hang in there just 2 more days to go! You've come this far and will get through so try not to let the panic get the best of you

what kind of tan did you use though and are you doing this yourself or did you have it professionally done?

[Jodie]

Breath....It'll all fall in place. No stressing.

[Bronwyn]

Surely there are some other competitors around that can help you out. It's not all cutthroat from what I hear.


hey brownwyn, hang in there just 2 more days to go! You've come this far and will get through so try not to let the panic get the best of you

what kind of tan did you use though and are you doing this yourself or did you have it professionally done?

I will have LSR. Will have professionally done spray tan. The problem is I have enough informations. I do not need any more info - I got all instruction what to do. But the problem is I AM NOT ABLE to FOLLOW them. I simply was not able to go to the supermarket, buy all I need, prepare the scrub, apply it... I did not do that.... I WAS NOT ABLE to even think about it... so I know I did things bad and I am not able to fix them...

Notice please I am 13th MONTH - not week but MONTH - in the diet and I did not expected I will be so down with energy.... But I am. Is my stupidity, that I did not managed all I need.... but cant do much more now.... is too late.



Breath....It'll all fall in place. No stressing.


Good luck!!

Thanks a lot, is much appreciated.

Well my 1st cardio is done, still zero carbs, weight at 136 lbs
Drinking 2 gallons today...

Waiting for my second training and cardio - my LAST cardio ever - bye bye treadmill and stationary bike for few months now!! :yep:

Tomorrow still zero carbs, still no relief - till friday night and saturday....At least today is my last training day....

BTW here is my leg training:
http://www.rxmuscle.com/videos/rx-girl-videos/3894-czech-republic-bodybuilder-lada-plihalova-trains-legs-at-golds-gym-flamingo-in-las-vegas.html

[stephaniewilles]

AAAAHHHHH!!! Thats crazy!! I hope you do not turn green!! I'm sure who ever is tanning you can let you know what you can do at this point if anything to help in that area. So.....focusing on the positives here, Your looking better than ever and it is your last training day until after the show. So take a deep breathe, relax, read a good book or watch some mindless tv to pass the time. Soon enough you will be rockin it on stage showing everyone all your hard work. Almost show time girl!! Deep breathes, Deep breathes........

[Bronwyn]

AAAAHHHHH!!! Thats crazy!! I hope you do not turn green!! I'm sure who ever is tanning you can let you know what you can do at this point if anything to help in that area. So.....focusing on the positives here, Your looking better than ever and it is your last training day until after the show. So take a deep breathe, relax, read a good book or watch some mindless tv to pass the time. Soon enough you will be rockin it on stage showing everyone all your hard work. Almost show time girl!! Deep breathes, Deep breathes........

Thanks Steph, yes I think even green I will bring on stage the physique I may be proud on. To be honest never saw my hams and quads so separated and - bang! I had STRIATED TRICEPS in the gym today....:yep:

So yes - whatever will happen I hope to show it with proudness! And than Pizza Hut and Coldstone :D Cant wait to be there!

[Bronwyn]

So my LAST (HOORAY!!!) hour of cardio and training are done. Now I have to make my hair and nails and fix it all as Friday we will be on our way so tan is tomorrow...

Training
side laterals 4x10+10 - 30+20lbs
rear laterals on upper cables 4x12 - 30lbs
front plate rises 4x12 - 25lbs
one arm tri extensions 4x10 - 40lbs
rope tri extensions 4x10 - 70,80,90lbs
overhead tri extensions 4x10-6 - 80,90lbs
biceps curls 4x10 - 22.5lbs
hammer curls 3x10 - 22.5lbs

some posing....

tomorrow will be a long day, diet still on, still depleting carbs plus will be the highest water intake day and tanning day. Cant wait for carbs!!!CARBS!!! Probbably Friday night and Saturday....

BTW adding one pic of me this morning....

[freebirdmac]

Well, if you did turn green, you'd be the She-Hulk!!!! :D

Seriously, I doubt you will turn green. Yay on the last cardio and training session and to carbs coming up soon! Good luck Lada!!!

[shankuan]

Thanks Steph, yes I think even green I will bring on stage the physique I may be proud on. To be honest never saw my hams and quads so separated and - bang! I had STRIATED TRICEPS in the gym today....:yep:

So yes - whatever will happen I hope to show it with proudness! And than Pizza Hut and Coldstone :D Cant wait to be there!

Yayyyyy for striated hams, quads and triceps!!! :excited:

No matter what happens BE PROUD of all you've done! 13 months in prep mode is a damn looong time and I commend you for sticking with it and getting it done!




So my LAST (HOORAY!!!) hour of cardio and training are done. Now I have to make my hair and nails and fix it all as Friday we will be on our way so tan is tomorrow...

Training
side laterals 4x10+10 - 30+20lbs
rear laterals on upper cables 4x12 - 30lbs
front plate rises 4x12 - 25lbs
one arm tri extensions 4x10 - 40lbs
rope tri extensions 4x10 - 70,80,90lbs
overhead tri extensions 4x10-6 - 80,90lbs
biceps curls 4x10 - 22.5lbs
hammer curls 3x10 - 22.5lbs

some posing....

tomorrow will be a long day, diet still on, still depleting carbs plus will be the highest water intake day and tanning day. Cant wait for carbs!!!CARBS!!! Probbably Friday night and Saturday....

BTW adding one pic of me this morning....

Keep hanging in there CARBS are at the end of the tunnel! and amen to the last cardio and training day !! :excited:

[katt981]

Good luck! Pizza and Cold Stone? That's what I call GREAT after-show food..LOL

[stephaniewilles]

How exciting only a few days left!! All the hard stuff is behind you now, so time for all the fun stuff!!! Getting hair and nails done, getting tanned, (kinda makes it real at that point) Carbs, carbs and then show time and a post show meal...Yum!!

Have a safe trip, can't wait to hear how you did and see some pics =)

Best of luck

[Bronwyn]

How exciting only a few days left!! All the hard stuff is behind you now, so time for all the fun stuff!!! Getting hair and nails done, getting tanned, (kinda makes it real at that point) Carbs, carbs and then show time and a post show meal...Yum!!

Have a safe trip, can't wait to hear how you did and see some pics =)

Best of luck

Thanks, well I have to make my nails myself same as pack my things what will be the last pain in the a.. as I am always nervous to forget something...

And for carbs I have to wait till Saturday/Fri night.... so two more days as I am salt/fat loading and it is only one day with carbs... still having cravings mainly in the night, but well today I am next 24 hrs closer...


Good luck! Pizza and Cold Stone? That's what I call GREAT after-show food..LOL

Hope I will survive it and make it there!


Yayyyyy for striated hams, quads and triceps!!!

No matter what happens BE PROUD of all you've done! 13 months in prep mode is a damn looong time and I commend you for sticking with it and getting it done!


Keep hanging in there CARBS are at the end of the tunnel! and amen to the last cardio and training day !!

Yes at least NO CARDIO today, I still like trainings therefore I am crazy but cardio TWO-TWO and HALF hours is damn borring thing....


Well, if you did turn green, you'd be the She-Hulk!!!!

Seriously, I doubt you will turn green. Yay on the last cardio and training session and to carbs coming up soon! Good luck Lada!!!

Exactly what my fiance told me - at least judges will notice you if you will turn green :D

I hope not too - maybe also others do not do anything and come out good... only problem I see now is that I have to have TWO days in tan as I am on my way the whole Friday and I did not booked tan on competition - what was much more expensive.... so I have it today evening and will be Fri-Sat already tanned...

[Bronwyn]

SO WOHOO hope tanning will be OK as I DID NOT TURNED GREEN!! And now it looks pretty dark. I think I love LSR - as also during the tanning I had no problem (I cough from ProTan) and the tan is pretty dark and nice.... Also I have repairing kit to repair all on place....

Is the end of the day... I am a bit bloated, hope because today I loaded salt and most of the water (3 gallons actually). I am a little affraid of it, but still two days to fix it and from now I KNOW what to do!!

Please wish us good way there and back - will be a long trip 300 miles....
Nails done, my luggage is packed. And from now I KNOW I am almost there - so I also cooled down a lot.....

Pic is shooted this morning, actually I have NO ABS at all therefore I hope is only the tan and water combo... and will be away till Saturday afernoon...

[Bronwyn]

Well we make it to Anaheim, hotel looks great, road was OK, tan is AWESOME and nice colour... all would be GRRRRRRRRREAT - but I got period :angry::fit:and woke up totally BLOATED, NO ABS, NO stiations... I dont know what to do... Have Aqualyze, rised it up to 12/day, cut water more, salt is already cut, waiting for dry carbs evening... Dunno what to do more. Just pray morning will wake up shredded. Off course will go on stage, when I flight round the world and drive (well my honey drove as I have no licence) 300 miles...... but how I will look there have no idea.... :fit::pray:

Attached pic is now on the hotel...

PS: what do YOU girls think - is wise drink less water or more - I should do 1 gallon, decided to cut it to half...

[Sunnyday]

Good luck, girl!

[freebirdmac]

I have no clue what to advise via water. You have to be the exception rather than the rule in getting your period now. Dunno if a diuretic is an option.

[dbmneto]

Congratulations, i love your pics!

[Bronwyn]

Good luck, girl!

Thanks much appreciated... will need all that :)


I have no clue what to advise via water. You have to be the exception rather than the rule in getting your period now. Dunno if a diuretic is an option.

Hmm no I am not an exception... some certain hormonal states may cause it. Is a lil embarrasing for me to talk about that - brought it on table only to ask if someone noticed the same - I do not bleed now, only the body works in same hormonal cycles and I always had strong PRE-mens. syndrome, what unluckily mean also the BLOAT. I talked to several girls from my country, who had the same bad luck and got it or who had the same cycles and unfortunatelly all confirmed they went on stage bloated and watery... So I will see what MY decision will cause. Water is already cut down, carbs are on - no way back!


Congratulations, i love your pics!
Hmmm thanks but congrats to WHAT? I always says I am doing it to COMPETE, not to LOOK NICE or SEXY :) and the competition is still ahead.

[Bronwyn]

PS: cut down the water at 7PM, from 10 PM I am carbing it up..... but cant wait to eat what I bought in the store on the hotel room :D

Brownies, chocolate, muffins, salt biscuits, strawberries, wholecorn bread, cheese, ham, corn dogs and plan to order a pizza! :D

Actually I am 9 hours to athletes meeting and aprox. 15 hours to my stagetime..
I refused to give it up or to panick. I think I DID my job - no matter what will bring on stage. I am 2nd on Universe from Spring and my Spring main season was greater than expected and this is only a nice last stop... I prolonged what I liked. And yes - was a tough time here - last two weeks were hell - I did not expected it, I touched my deepest bottom, sometimes I hated myself but NEVER CHEATED or did the bad thing during this last prep! That is important to me. I lost almost 12lbs here in USA - fully NATURALLY only with over the counter supps... That is what I have to have on my mind tomorrow on stage, no matter how good or bad it will look or who will be on stage competing against me - may be one girl or 10 girls, and may come worse or much better... and judges may award NOT my kind of look...

I am bringing Europe to USA - that is what matters. And I still hope people will like at least my shape there and will appreciate it....

OK, head up, ITS STAGETIME!!!!!!!!!!!!

[Bronwyn]

This is last work I did during two "USA" weeks - is 12lbs almost difference. First is stopped metabolism after my last show in Spring... second is now before bloating....:yep:

[freebirdmac]

I didn't know that cycles without bleeding could continue. I've only read about women losing their periods. Learn something new every day :p

I hope the boat flushes out before the stage. Your hard work really shows. I too hope the judges appreciate your shape. Good luck!!!

[Suzanne]

I didn't know that cycles without bleeding could continue. I've only read about women losing their periods. Learn something new every day :p

I hope the boat flushes out before the stage. Your hard work really shows. I too hope the judges appreciate your shape. Good luck!!!

oh ya I get ALL the symptoms of pms even if don't get cycle itself. sleep trouble, water retention or softer squishier look, mood issues, not as "regular", strength decreases...


Good luck Lada Have fun!!

[freebirdmac]

oh ya I get ALL the symptoms of pms even if don't get cycle itself. sleep trouble, water retention or softer squishier look, mood issues, not as "regular", strength decreases...


Good luck Lada Have fun!!

That freaking sucks!!!

[Sunnyday]

I have had the same thing happen with PMS symptoms minus the bleeding when I get below a certain leanness. Sorry it has to happen to you right before you step on stage.

You made a LOT of progress in this prep and I LOOOOVVVVVE your look! Hope the judges agree with me. You rock! :D

Also, your post-show food sounds AWESOME! Corn dogs and all! Way to cheat like a CHAMP...Super-cool!

[Bronwyn]

:hmn:THANKS a lot girls for all your support.... :hmn:

It looks like I found the key - dropping the water sooner, more Aqualyze and DRY carbs instead carbs with fats def. driyed me more - not so much as usually but definatelly COMPETITION shape I think.. and I enjoyed it really LOT - when I am a bodybuilder competing in CALIFORNIA :yep: is not it a dream of lot people around the bodybuilding world??

I enjoyed a lot the prep on the outside court, as it seemed more like vacation at the pool for me....
TAN looks AWESOME!!

And I enjoyed the 60 sec inbdividual posing in semifinals we do not have at all....

Now waiting for finals at the hotel... adding one shot of me on stage morning!

[shankuan]

:hmn:THANKS a lot girls for all your support.... :hmn:

It looks like I found the key - dropping the water sooner, more Aqualyze and DRY carbs instead carbs with fats def. driyed me more - not so much as usually but definatelly COMPETITION shape I think.. and I enjoyed it really LOT - when I am a bodybuilder competing in CALIFORNIA :yep: is not it a dream of lot people around the bodybuilding world??

I enjoyed a lot the prep on the outside court, as it seemed more like vacation at the pool for me....
TAN looks AWESOME!!

And I enjoyed the 60 sec inbdividual posing in semifinals we do not have at all....

Now waiting for finals at the hotel... adding one shot of me on stage morning!

^^^ now THAT's what's important! I am really glad you enjoyed the comp Lada! You have good presentation and look great!! I am very happy you found the winning drying out combo too!! :excited: for post show eats

[Sunnyday]

Sounds like you already won even before you stepped on stage. :)

[AnglicanBeachParty]

:hmn:THANKS a lot girls for all your support.... :hmn:

It looks like I found the key - dropping the water sooner, more Aqualyze and DRY carbs instead carbs with fats def. driyed me more - not so much as usually but definatelly COMPETITION shape I think.. and I enjoyed it really LOT - when I am a bodybuilder competing in CALIFORNIA :yep: is not it a dream of lot people around the bodybuilding world??

I enjoyed a lot the prep on the outside court, as it seemed more like vacation at the pool for me....
TAN looks AWESOME!!

And I enjoyed the 60 sec inbdividual posing in semifinals we do not have at all....

Now waiting for finals at the hotel... adding one shot of me on stage morning!

Great job, Lada!

[Bronwyn]

thanks friends :hmn::hmn::hmn:

Well the competition itself was not big. but still I was affraid a bit I am not bringing my best on stage - that is what I always want too - to bring my best possible physique. And also wanted to entertain people.... And well I did not have much cheering as I had no family and a lot of friends in audience, but at the end I think some people started to cheer for me, what was GRRRRRRRRRRRREAT, that is what I like - to entertain audience too..:yep:

And well finally I WON the competition. :yep:

Many people than congarts to me and I have to say HERE IN USA the atmosphere on competitions is really MUCH MORE FRIENDLY than in Europe - what I enjoyed a lot too.... in Europe sometimes you have to watch your back and athmosphere is really full of rivalty, what I do not like that much....:no:

Is my most expensive trophie ever in therms of money invested (thanks to my fiance Daniel who SPONSORED me :hmn:) and in therms of mind state too same... So I value it a lot. Cant say how happy I am and also how I am lucky to bringing back home the title USA Pacific Champion!!

[AnglicanBeachParty]

and well finally i won the competition. :yep:



awesome !!!

[AnglicanBeachParty]

Brownies, chocolate, muffins, salt biscuits, strawberries, wholecorn bread, cheese, ham, corn dogs and plan to order a pizza! :D



Pictures, please!

[freebirdmac]

Congrats Lada!!!! You looked fantastic! It's also great that this was enjoyable for you. Comps should be fun.

[Sunnyday]

Great job, Lada! Congrats! A great prep, a fun show, a great win! :D

[Bronwyn]

Thanks again.

Today 300 miles driven back to Vegas. I ate a lot of sh. t and have to say feel that way now too.. suicide with food, not literally - real - I have to say that I do not want to see some food for a very long time again. LOL :D

Unfortunatelly I have some mineral deficit also, so my body - especially connecting tissues hurts me a lot, so much I cant move - and I cant go to Strip today... loading Mg and K minerals....
Hope tomorrow will be better. I had it this year after all competitions, sometimes last one, sometimes three days... dont know why...but after I found out for me K loading (pottasium) works bad, I stoped with it, so look much sharper on stage, but after I got to this state...

Here is me in the supermarket - I took a lot of fruits too:yep:

[Andersen]

Congratulations Lada! Well Deserved!! ^^ Beautiful dress too. ^^

[katt981]

Congrats!!! All that hard work paid off :hmn:

[Bronwyn]

Thanks.
Well Sunday we returned back to Vegas, but I started to have sharp pains, later I was paralyzed partially again, same as in 2008 (if you are interested I may post my whole story here to you have a glue, but 2008 after a kidney infection I was paralyzed from my neck down - later they found I have no pottasium in my blood and save me before I almost died) - I was so shocked and scared but fortunatelly I knew now what to do, so from Sun night till Mon night I rested and loaded pottasium.... Fortunatelly YES it was it... is called Cyclic Hypokalemic Paralysis and some people simply have it - my trigger was the bladder infection and long competing simply caused deficit in minerals in my body now, so after two years it returned back.... Luckily may be easily cured and I have to avoid excessive CARBS - so another YES to keto diet....

Anyway now I need the rest and only light trainings... Enjoying my food - was in jack in the box and in n out burger and Coldstone - I LOVEd it... but I am carefull with it too... 4 days in USA left. Feel sad about it as I think here people behave better to each other than in Europe. Also want to enjoy it to max - but the times pass by quickly when you DO something...

Today trained a little bit and than going to Red lobster and night to pizza hut :yep: but training goes on

Weight is up to 148 lbs from 136/7. But it is OK and I would like to SAVE it this way...

[Bronwyn]

Still train circuit trainings mainly on hammer strenght machines as I like them and in CZ they are in only one luxury and very expensive gym.

Always do chest-back-shoulders-bi-tri and legs

Enjoyed Strip again and with more energy was finally super. Before yesterday we were in Mandalay bay to see shark reef, yesterday spent as much time on Strip as was possible.

Digestion is still slow and I am bloated easily, so do not eat that much but each day at least 2-3 junk foods we do not have or which are better/cheaper here....This all will end up as we return back home to Europe - unfortunatelly tomorrow and will have to spent two days on airports as our flights are separated from each other... and we have to check out of our hotel at 11AM, return the car at 12 AM and we fly to NY at 12PM - so will wait 12hrs in Vegas and than 8 hrs in NY.....

After our return will start my offseason journey.. one year...

[katt981]

Love Mandalay Bay... we just booked that for our upcoming trip on Halloween weekend. Vegas is a people-watching paradise!

Wow - talk about some layovers! :hypno:

[Bronwyn]

so next 24 hours will be filled by waiting at airports - LV and NY... Tired and BORED!!
Our last dinner was bufet in Orleans - where are already posters to Olympia weekend so I felt sad I am leaving it here. And that I will be not here at Olympia.
Bye bye USA:byeb::byeb:

And back to job and offseason journey.....

[Bronwyn]

Holly FUCK! :angry:

After 20 HOURS of WAITING our flight was CANCELLED - so we stay in Vegas and we will MISS our plane to PRAGUE after - and will return who knows when! I hope at least I will not lost my job as I do not have ANY vacation left and I hope at least on my birthday I will be BACK at home in Europe - or I will stay in US forever!!!

[Bronwyn]

Hi all

back in offseason "sleep mode" :yep:

we returned home finally on sunday evening - we had to go back to hotel at Saturday night, luckily must say Delta airlines gave us hotel and food voucher and helped us as much as was possible - but you may imagine when two full flights are cancelled, how many people is waiting to re-book their flights. And we had the situation complicated even more as from Prague to NY is only ONE flight a day, so no chance to get there....

finally Delta managed flight back home for us via Las Vegas - Mineappolis - Amsterodam - Prague.... gaps to switch the plane were 50 minutes, so we took it but were in hurry on each airport.... luckily we get it all.

late evening on Sunday we were at home and went to my beloved sushi bar where they have FROGLEGS :yep: I love them and also I love Aloe Vera jello and mushrooms filled by minced meat and shrimps in noodle coat and sushi with salmon - yumy.....

Monday I took another day off as I had terrible headache and jetlag... also waited for our luggage, which ended up in New York :D LOL

Tuesday back in the job, and had my birthdays....

Today is Wednesday and I am back in training. Still I do not watch my food so much, till the end of this week. Than will get back to some reasonable dieting...

Training today: - for few weeks FULLBODY

lat pulldowns on cables - each hand separated (I dont know how to name it in ENG but simple split cables for each hand) 4x12 - 66lbs
incline dumbell press 4x15 - 22lbs
side laterals 4x10 - 22 lbs
leg extensions 4x15 - 33lbs
leg curls lying 4x15 - 44lbs
triceps rope extensions 4x10 - 66 lbs
biceps cable curls 4x10 - 66lbs


Trainings in Golds Las Vegas - Tue-Wedn-Thur were:
hammer machine - chest press 4x10 - 25lbs plate each side
hammer - lat pulldowns 4x10 - 45lbs plate each side
hammer - reverse lat pulldowns 4x10 - 45lbs plate each side
hammer - side laterals 3x10 - 40 lbs
triceps extensions 3x10 - 30-50 lbs
biceps curls 3x10 -22,5 lbs
leg extensions 3x10 - 80 lbs
lying leg curls 3x10 - 80 lbs

these are just a memory now :)

Cardio will be tomorrow morning 30 minutes, always will have it when will be no gym training

My new goal is to NOT gain so awfully and keep some equilibrium in it and improve my weak parts as are shoulders and back thickness.

New supps I take now:
I have to focus on pottasium as I found out that I am tending to have cyclic hypokalemic pralysis .... so pottasium, herbal extracts - as is pine (mineral ballance), juniper (livers), cranberry (kidneys), rhodiola rosea (cortisol control), D vitamine, Phosphatidylserine, E and A vitamines.

[katt981]

Froglegs??? ok that's something I've never had.. what do they taste like in comparison? They sound a little, well, gross... LOL

Sushi rolls are my fav - I could eat those every day ;)

[Bronwyn]

Froglegs??? ok that's something I've never had.. what do they taste like in comparison? They sound a little, well, gross... LOL

Sushi rolls are my fav - I could eat those every day ;)

I like sushi with only simple various fish meat - salmon the most, shrimps various kinds... and than several other meals there - is a cold and warm running table....

froglegs looks a lil gross :D but they are coated/wrapped as chicken nuggets and fried - so it looks as small chicken legs :D And it taste like something between fish and chicken meat, very mild, soft meat, very tasty. :drool: just do not affraid to try them :D

[AnglicanBeachParty]

I'm glad you got back safe and were able to get back to work!

[Bronwyn]

I'm glad you got back safe and were able to get back to work!

I am happy we are safe back, but not happy we have to WORK now :D LOL especially when we took the Vegas heat here to Czech republic - is 96.8 °F here today what is the hottest day this year.... but is HUMID here so I sweat as a horse and have to sit in the job!

[Bronwyn]

BTW: to my training today

lat single hand pulldowns 4x10 - 77lbs
incline dumbell press 4x10 - 22 lbs
side laterals 4x10 - 22lbs
triceps rope extensions 4x8-10 - 77 lbs
biceps cable curls 4x8-10 - 77lbs

6AM morning - other way is not possible to train today.
Still eating whatever I want but I have to figure out some meal plan for upcomming days - want to drop the weight a bit and than keep it up. Some "sustainable" way of eating. I cant decide if to eat everything but in small pieces and carbs up to 150 - rising from 50g/day first week to 70-90-110-130-150 each other week.
or
If to stay low carb, lets say 50 - 80g/day/6 days a week with good protein and FAT source - and each 7th day have free with carbing up - basically the same as the diet only different sources and more fats...and more "wild" off days.....
dont know.... my goal now is to get rid of bloated belly I still have and than keep the % of fat I am on now.

[shankuan]

I like sushi with only simple various fish meat - salmon the most, shrimps various kinds... and than several other meals there - is a cold and warm running table....

froglegs looks a lil gross :D but they are coated/wrapped as chicken nuggets and fried - so it looks as small chicken legs :D And it taste like something between fish and chicken meat, very mild, soft meat, very tasty. :drool: just do not affraid to try them :D

I had frog legs in Guadeloupe a few years ago. The thing is my team didn't know it WAS frog legs until we were through 2 platters and our team liaison laughed us under the table because he knew we assumed we were eating chicken! Suffice it to say it looked and tasted very much like chicken wings (the drumstick looking part of it) and it was very very tasty! lolol.

I'm happy you arrived safely and are back home. Usually i hate returning to work too after a long break. Adjusting after a comp can be difficult especially the eating part, but i think you have a good strategy there by slowly increasing carbs whether high or low. You know how best your body works and only with more trial and error will you know if its suitable.

[Bronwyn]

I had frog legs in Guadeloupe a few years ago. The thing is my team didn't know it WAS frog legs until we were through 2 platters and our team liaison laughed us under the table because he knew we assumed we were eating chicken! Suffice it to say it looked and tasted very much like chicken wings (the drumstick looking part of it) and it was very very tasty! lolol.

I'm happy you arrived safely and are back home. Usually i hate returning to work too after a long break. Adjusting after a comp can be difficult especially the eating part, but i think you have a good strategy there by slowly increasing carbs whether high or low. You know how best your body works and only with more trial and error will you know if its suitable.

Yes - thats it - I found few older shots we did so adding them :D and exactly is TASTY :drool:

And yes - especially when we had tropical heat here and after arriving back from desert I sweat as I felt very humid air - when I am here all the year round I ussually do not feel it - so sitting in the office I sweat so much that I had to have two shirts there and change them! Today started heavy rains and cold weather so we will see.

BTW I dont know how to continue - always happen to me that I got very FAT! Each year I said must keep it up and each year I was not able to do it. My main problem is elevated cortisol during some period after competitions and elevated cortisol = body do not work with carbs + gaining fat around the mid-section. So I always have to think how to UP my carbs but not gain fat.... this year I took two weeks fully off and than will try to get back to 50g a day and rise it. If this will not work I will try keto whole year round with more fats offseason...

[Bronwyn]

Today:

benchpress 1x10 - 88, 3x10 - 110, 2x6 with stops - 132 lbs
bent over rows 4x10-12 - 110 lbs
squats 4x12-15 - 110 lbs
side laterals 4x10 - 22 lbs
dumbell biceps curls 4x10 - 22 lbs
triceps rope extensions 4x10 - 77 lbs

than sushi (it is end of the week and I decided that sushi will be my cheat meal once a week)....

[Bronwyn]

Today a day off and last day food off

But I dont know what it is - I gained quite lot (16lbs) but mostly ONLY belly - sometimes I look like bloated bodybuilders with GH gut - and it is solid. There is small layer of fat I may hold, but rest is like a baloon! I dont know what it is - while having a water retention I usually have swollen ankles and knees but this last competition I was swollen only one day... and now my legs and ankles are even veiny.... so is it a water retention in GUT??:confused::confused::confused:

I have no idea, morning my belly is only slightly bloated, but evening I look horrible and is hard to touch and sometimes I have a feeling that when I drink is worse.

I am still supplementing pottasium due to my mineral problems after competition

But it is 14 days after and I think all water retention should be gone :confused::dunno: :dunno: So what to do now as is really annoying state.

[Bronwyn]

Monday 29th August

Food:
eggroll with lettuce, black cofee
pork meat with egg (inner part of "sausage" burger) - no bun
egg pasta (Czech patent for invetion - it looks, taste and smell like average pasta but is "only" 6g of carbs to 100g and no fat and around 10g of protein)
+ high meat sausages (80% of meat, no added salt, no added chemicals, 18g of fat in 100g)
- afternoon will see but probbably some chicken or fish freshly baked and veggies.

4l of water (1,5 gallon aprox)

Training:
triset (same as my warming up)
- side laterals 4x12 - 16,5 lbs
- biceps curls 4x15 - 16,5 lbs
- french press dumbell for tri 4x10-12 - 16,5 lbs
lat pulldown narrow grip 4x12 - 77,88,88,99 lbs
upper cable crossovers 4x15 -33lbs
legpress - deep 4x15 - 220 lbs

will see how it will go when the amount of foo is decreased and I am slowly returning back to some reasonable food....

[Sunnyday]

Good stuff going on in here! ;)

[Bronwyn]

I got some usefull ideas in Q&A thread here thanks to Suzane and Sassy - I think the bloating may be def. some intolerance as now I ate MAINLY what I could not during my diet... and yes, pastry and diary products were huge part of it.... so now will see when I will return to more clear sources of food what will happen :)

[katt981]

Those frog legs look so cute - look at those little webbed feet... hahahahaha...

Weight gain.. ugh.. It seems the older I get the more my gains are centered around my mid section - YUK!

[Sunnyday]

I noticed far less bloating when I cut out the dairy. I miss it soooo much but with such a difference, I leave it out except for treats in the offseason.

[stephaniewilles]

Hey Lada,

So congrats on your win!!! I have not opened my computer at all in over 2 weeks. So busy around here. But kids started school today so I have a little bit of time in the early afternoon to get my internet fix!! lol

Glad you made it home safe and sound. Great journal! I so enjoy reading it!!

xoxo
Stephanie

[freebirdmac]

I have multiple food intolerances. Some bloat me up with no other symptoms. Sucks, but I sometimes eat the offending foods anyway :)

Glad you're safely back home!

[Bronwyn]

Those frog legs look so cute - look at those little webbed feet... hahahahaha...
Weight gain.. ugh.. It seems the older I get the more my gains are centered around my mid section - YUK!

LOL to froglegs, yes they looks funny :D but tasted great!

To gains yes me too but is caused by cortisol! More cortisol = more fat around abdomen, more estrogen = more fat around the butt and thigs... and yes each precontest starts my battle with lowering down cortisol levels (Rhodiola Rosea, Phosphatidylserine, eating at least SOME carbs dialy, lowering down the cardio)


I noticed far less bloating when I cut out the dairy. I miss it soooo much but with such a difference, I leave it out except for treats in the offseason.

Yes well I yesterday was not SO MUCH bloated but I tried both pastry and cheese and yes - one hour after I looked as a baloon again! So definatelly glutens and lactose has to do something with it... had to go off my yoghutrs and cheese and will see, but I also think I ate crap now fow few days so will take another few days to get rid of it!


Hey Lada,

So congrats on your win!!! I have not opened my computer at all in over 2 weeks. So busy around here. But kids started school today so I have a little bit of time in the early afternoon to get my internet fix!! lol

Glad you made it home safe and sound. Great journal! I so enjoy reading it!!

xoxo
Stephanie

Cool which grades are your children in?
Yes was a crazy trip back home :) I should make some pics of those karibu/moose satues LOL - and than put it to flie "Vacation in Las Vegas" LOL


I have multiple food intolerances. Some bloat me up with no other symptoms. Sucks, but I sometimes eat the offending foods anyway :)

Glad you're safely back home!

Yes that is exactly that - bloating with no other symptoms. No pains, no diarrhea, no fatigue.... just the annoying beer belly...
And it do not disappear overnight - probbably it will take few days if not weeks to get rid of it via clearer food.:no:

[Bronwyn]

Today Tuesday 30th August

yesterday I was bloated after only 50g of pastry and 100g cheese and looked like I ate pound of it!
Today I started my day with two yoghurts I ate because it is good type with high lactobacillus amounts in it - and it always helped me when I was ill and took antibiotics... and BANG! I am bloated again....

So gluten will play some role in it too as I remember I was always bloated and holding water more even in precontest when I had off day and ate pastry - but lactose will play bigger role (:cry: I LOVED youghurts and cheese! will have to get rid of it now!!)....

Anyway even during the relatively clean day bloating do not go away - I think I ate too long period "bad kinds of food" so will probbably NOW take some time to be flat again... at least I HOPE so as this is really ANNOYING!! I KNOW I AM NOT FAT! but I look so. If it will be not better to the end of the week I will have to go to see a doctor...

Today is my off day from the gym and I did only 35 minutes of cardio in the morning. I was used to 1 hour and more - so this seemed to me be really fast...

Ate:
yoghurt 2x125g and few dates 60g
chicken 100g
chicken 100g
grapes of wine 200g
salmon 100
salmon 100

Will see...

[Bronwyn]

Today is Wednesday 31th August - last summer day...

Weather is fuc*ing cold here now, especially mornings, where somewhere was measured only 33-44°F - in Prague was around 44°F and I was almost freezing when going morning to the gym :yep: but at least I woke up!

I had to hurry today as I had to be in the job early and help with preping one small bussines meeting. So I decided to join exercises into supersets and I did not rest between more than 10-30 seconds - so at least it looked as one big giant set ....

1st with dumbells 16,5 lbs (11 lbs for french press)
side laterals 4x15
biceps curls 4x15
triceps french press 4x15-12

2nd on upper cables
lat pulldowns 4x12-10 - 88 lbs
cable crossovers 4x15 - 33 lbs

3rd for legs nonstop (no rest just jumping from one machine to another)
leg extensions 4x 15 - 33 lbs (fuc*ing bad machine, really tough chains)
lying leg curls 4x 15 - 55 lbs

abs - crunches 3x15 - just trying it, as I am still bloated it hurts a bit so I am carefull, but today bloating looked better..... so will see.

I decided to shoot all food I am eating as sometimes I ate something aside and forget it or forget how much of it I ate etc. so now will shoot it the whole day to see what exactly I ate :D

[Bronwyn]

OK so here is my wholeday food:
to pills I gave them here as I think is necessary to have them :)
is red ones = E vitamine
green is one aqualyze a day for bloating
white pills are 2x zinc (Zn), pottasium (K) and magnesium (Mg)
yellow pills are orenzym = enzymatic pills for good digestion
orange ones are chewable papain and bromelain = I am trying to help my poor belly
yellow capsule is D+A vitamines
big white ones are glutamine before my training session
big yellow capsule is fish omega 3 oil
small white capsule is lactobacillus as I want to support only only my stomach but also my colon
brown capsules are Rhodiola Rosea - herbal product to get rid of cortisol

- this all is my post-contest supplementation....

Than goes my meal day, not clear one especially when my coleague brought me some food from the bussiness meeting I helped her with as guests simply were not able to eat all the food! so was off the plan...

first meal was ham and cheese in the locker room
second was peaches
third was lunch - protein noodles with cottage and salmon - I gave there one picture of how I bake it and second how it looks as averge food....
than the diet mistake - one sandwich and few biscuits and grape
than back to regullar food - small wholecorn bun and cheese and salmon
and last meal also not diet one - two rolls with sausages...

that is all... tried to take digestive enzymes to all of those foods and looks that bloating is smaller...but IS!

BTW: I am attaching also one pic of food porn - few cakes I had last week when I celebrated my birthdays :)

[katt981]

those sausages in the croissant type rolls....:drool:

[Bronwyn]

those sausages in the croissant type rolls....:drool:
yes :) what I tried in USA I may say our is most likely Chicago style sausages - just a bit milder in taste :yep:

[stephaniewilles]

Holy Moly, that fruit looks A....mazing!!!!
Been dieting for 2 weeks and I def call those cakes and fruit food porn...Dang it!! lol
Whats with the moose and karibu?? lol!! My kiddos are 5, 7 and 8. The cutest darn things!! School is nice and they are really enjoying it. They all have great teachers. I my daughter only has school for 2 and a half hours so I try to make it to the gym and get everything done during that time, cause at night we have been having baseball practice for my son...uggghh and in 109 degree weather. Bet you wish you had some of that heat right now lol!!!!

How has going back to work been, an adjustment?? or piece of cake (did someone say cake?? ) =)

[Bronwyn]

Holy Moly, that fruit looks A....mazing!!!!
Been dieting for 2 weeks and I def call those cakes and fruit food porn...Dang it!! lol
Whats with the moose and karibu?? lol!! My kiddos are 5, 7 and 8. The cutest darn things!! School is nice and they are really enjoying it. They all have great teachers. I my daughter only has school for 2 and a half hours so I try to make it to the gym and get everything done during that time, cause at night we have been having baseball practice for my son...uggghh and in 109 degree weather. Bet you wish you had some of that heat right now lol!!!!

How has going back to work been, an adjustment?? or piece of cake (did someone say cake?? ) =)

yes the fruit cakes were fresh fruit, light jello and sponge cake under - no thick butter cream or fatty cream - I LOVE it :D

statues of moose and karibu were in hall of Mineappolis airport - I think I should do some shots of them to show pics of them...:D guess when all people around knew where I am would be a surprise LOL

Nice you are so full-time bussy :) and yes def few °F would be nice... our temperatures fell from 90 to 44 in ONE day! Crazy :)
Was hard to get back to job, read all those e-mails and prepare meeting etc. but well I am get used to it again...:yep:

Today I had a day off - tomorrow will train in the morning and afternoon will go to my parents summer house....

[Bronwyn]

Girls - now I am offseason, not so bussy with my diet/training combo, so would you be interested in my story of how I started and ups and downs I was going trough? Including my very old pics? I started this story in my first training journal, but there was not so readed... here on RX I think would be more visible.... but is longer story and my grammar in English sometimes sucks... so how you want....

[MitsyKnox]

Girls - now I am offseason, not so bussy with my diet/training combo, so would you be interested in my story of how I started and ups and downs I was going trough? Including my very old pics? I started this story in my first training journal, but there was not so readed... here on RX I think would be more visible.... but is longer story and my grammar in English sometimes sucks... so how you want....

I'd love to hear it! I googled you today and saw some amazing pic's of you. Great genetics girl! Your body is bangin'!!!!

[Sunnyday]

I'd love to hear it! I googled you today and saw some amazing pic's of you. Great genetics girl! Your body is bangin'!!!!

x2! Would love to hear about it! Ya, killer genetics...you definitely picked the right parents, girl!

[Bronwyn]

I'd love to hear it! I googled you today and saw some amazing pic's of you. Great genetics girl! Your body is bangin'!!!!


x2! Would love to hear about it! Ya, killer genetics...you definitely picked the right parents, girl!

Thanks girls :hmn: - I have good genetics and bad genetics in one. I think overall shape and muscle bellies are great (with no priggishness :) ) but - well my metabolism sucks sometimes - my story is long, started in 1995 and when I will put it here - a lot of things from my nowadays troubles and trainings and "have-to-do" will be much clearer to you all who are reading my journal..... You will see how it all goes, how I was the last of the last, having pretty rush times getting to something what may be called "top" :)


BTW: to my training today - I trained early morning as I am going to my parents afternoon.
side laterals 4x10-8+ 5-6 - 33+22lbs
incline dumbell chestpress 4x12-15 - 33lbs
narrow grip lat pulldowns 4x10-12 - 77 lbs
biceps curls 4x10 - 22lbs
triceps extensions 4x10 - 66 lbs

- skipped legs as I will walk a lot during the weekend plus I had no time left.... This is my last "fullbody" training and from the next week I will split my trainings again and also really focus on dieting (at least healthy offseason) and will make pics of it as motivation :p

[Bronwyn]

Chapter 1 (1995-1996) : First steps - Small girl stands in front of the gym doors. She is full of uncertainity and fear. Friends who promised to go with her did not show up. After few minutes of standing outside in the rain, she decided to step in. She dont know that from this moment start her more than 15 years long road to dreams.....

If I start from the real beginning of my athletic career, I have to go way back to my childhood. As a small child I did modern gymnastics - well, training in the Eastern block during the eighties was hard, but I liked it, anyway, I did not have skills to perform all of those movements correctly. I was re-located to train in athletics. Later, I had a lot of health problems with my lungs and repeated tonsillitis, so I had to slow down. I was training in the sport club without any bigger ambitions to compete.

Meanwhile, time brought a revolution to our country and the military sport club called "Red star" became the first Sokol organization (similar to the YMCA in North America) and I started to be bored and was entering my teenage years. With revolution came all things from the West - including action films with muscular stars, the first public gyms and first martial art courses - karate, taekwondo and others.

One of my friends started to train in karate. At that time not many girls did it - maybe 5 or 6 in the whole region - so she asked me to train with her as she did not want to spar with guys. But after two months she left the club and I kept training and got to B team at the competitive level.

When I think hard about those times - maybe that was the start of all my hardcore training and my somewhat man-like attitude. Master was really tough man and he told me he had no time to take care of young ladies. So I had to do all the same things as the guys. No easier "girl" training. I also competed at the regional level, but never with any great success - 4th place at best (remember the overall Nr. of competitors LOL).

In those times - as I mentioned above - action films started in our country and all teenagers adored Arnold, Sly, Jean Claude etc. And sometime in that days, when I was 14 years old, I saw film "Double Impact" for the first time. And it was not Jean Claude who attached my attraction, but somebody else... a woman. She was called Cara there and I felt in love with her body. I never saw anything like that before... and in subtitles she was announced as Corey Everson.

For teenagers today would be maybe funny that I could not find much informations that times - but well, no google.com was in that days :). No internet at all. There were magazines, books, TV and VCR and all informations you had to find in the libraries. So I had nothing else than a name for a long time and few newspaper and TV programme pieces. And one day I saw a coloured magazine in the tobacconists.

Main picture was Arnold - I adored too - and immediatelly under him was a small pic of Corey. So I bought that magazine - without even knowing what is inside. It was one of first issues of Muscle and Fitness - our national language mutation. And I discovered the world of bodybuilding for the first time.

You know - I was never slim or skinny. I was always broad in shoulders and bone structure, stronger than other kids, huge. Not that much fat - many people rather called me "fleshy". I never aspired to be a model and thanks to all my sports I was never a typically gentle girl.... but when I was 11 years old doctors found a thyroid gland disease. And after first treatment by thyreoglobulin I got fat in real. On my broad bones it looked even worse. When I was 12 I already had boobs :o - and I was so ashamed of it! We read one book for chidren about fat girl who become an athlete in the highschool - and after that, nobody from my schoolmates called me else name than "Quintal" (her nickname in the book).

Doctor in the consulting room told me that I have to put up with the fact I will stay fattie forever, because of my health condition - and started to told me those things about "inner beauty" etc.... I trained even more in my karate lessons - but yes - I couldnt loose a pound. And now I discovered sport, where - yes, they were ripped but also offseason they were all "curvy" and "shaped" and it looked milion time better even with the offseason fat on, than my jelly-like huge body.... Plus there were informations about more proper food than I was able to get from the doctor....

And I really LOVED all that girls in magazine I bought. I saw it is not only Corey, but also Sharon Bruneau, Lenda Murray etc..And something in my mind told me that I may be the right type for this too.

So shortly before my 15th year I set for a gym. With picture of Corey and hope that I may rebuild my body that way too. When a guy in the reception asked me what I am waiting for from the regullar training - and I answered to look as Corey or Lenda - I did not understand why guys in the gym laughed so much. I had no idea about the sport, amateur and professional scene and all other things. I thought is only a matter of training - training and time.

In that days was hard to find any information overally. Personal Coaches were NONE in that days, training plans descended from one guy to another in gyms or you might find some books and magazines. My first steps were - trying and searching on my own. But the main thing was, that here nobody laughed that I am fat, like in the school PT lessons.

Off course my training plans - after few weeks of "fullbody" - were a mess. I was able to train arms two hours (because I was fascinated by arms and shoulders) and than rest of the body next training. My training techniques sometimes sucked. Thanks God that I met one powerlifter, who learned me at least some basics - like squats, bent over rows and benchpress and few other exercises in the right way.

On the other hand - I did stupid things sometimes - but I was consistent and few first months when I saw no changes at all, it did not discourage me from continueing in training. I was stubborn as a bull in my teenage years and the less I was sucessfull in some thing - the more I wanted to do it.

What I had NOT for sure - in first months - was a proper food as nobody told me it is a KEY part of it. I knew something about more proteins in food - so I added more eggs, quark, cottage and that was all. Counting carbs or other things said nothing to me. But that time I got Letrox (T4 - new medicine in our country that days) for my thyroid gland.. and thanks this and regullar training I started to change my body.

I quitted karate - as after few injuries from kumite fights I realized I still do not want to have a face like Rocky after Appolo Creed´s fight, and also it was hard to regenerate all muscles - with training of two sports. And later I trained in the gym 4 times a week and finally 3 days on, one day off.

After half of year of regullar training we went on family vacation. In their gym I saw something what we did not have in our city - a BODYBUILDER. I stared at him a little bit and than I went to my own training to not look awkward - like some stalker or so LOL. And when I trained my own training (I remember it was back - cable pulldowns) heavy hand strike on my shoulder. It was the guy, but he smiled. He said his name is Roman and he is national level bodybuilder. And than asked me about my age and told me if I ever considered to compete. I looked at him like seeing another head on his shoulders.. ME and to COMPETE? Bullsh*t. :D

He told me I may do teenage class with my age and told me I have a nice V shape and would be a pitty to not give it a try. I got a lecture about food and good training plan from him, but we were too faraway to consult regullary. Anyway he told me to never give it up!

When I returned back to my hometown Usti nad Labem - I realized there is a new gym in the town. Supported by guys from our old gym I applied about the gym competitive team membership. But from the coach Radek Cejka I got a cold shower. He told my training plan is bad, my food is bad, and told me to stay in the gym as average member and he will see later. But changes did not go so fine and one day in Autumn he told me I have NO genetics to compete at all and I will be NEVER good in this sport. And that would be a waste of time to prepare - for us both.

It was a knockdown for me - but I satyed in the gym as it was the best equiped one in neighbourhood. Anyway I started to prepare alone. Thankfully I had a basic food plan, I start to read books and learn. I start to train as a horse - did 2 hours of cardio a day, I reduced food (according my best meaning - later I see it was rather a starving than a diet)...And I trained almost every day.

And than came Springtime and competition season. (We have here only two seasons - spring and atumn one in IFBB amateur). In that times was possible just to pay a starting fee and compete with no club backup. I did a part time job in newspapers that time and from what I got there - I payed my supps and sport. My day looked same every day - morning wakeup, cooking my meals (as my mother refuse to cook "that trash" for me - so at least I was able to cook at my fifteens) went to my school - from school to job - from job to the gym and than was not able to anything else than fall to the bed.

As noticed - my parents were not happy first time.... but they took it as a children play. My mum even helped me with my posing suits in last days precontest, because she worked as accountant in a factory sewing sport swimming suits and shirts etc.. But I would say they thought I will try it, loose it and let it be and will return to learning of foreign languages and art school.

Than one Spring day came day D and hour H. My parents let me uncertain if the will come with me or not but later they came. My mum helped me a bit with my makeup, well I really neglected the overall look. You know - I simply gave it a try without even seeing a competition before. My knowledge was strongly theoreticall. So I had no tan colour, not really good posing suit and I realized posing in 3D look way different than on 2D pictures in magazines......

And I saw my rivals - 90ties was strong in numbers of competitors.... with real competition tan on, with real competition suits while I had re-sewed swimming one, had sport clothes, coaches... talked about foreign words for me as "super compensation of carbs" "water depletion" "pottasium loading" and "choreography of posing routines"..... and I felt totally alien there.

But I was there already, after the whole torture I did with my body... and fortunatelly met Darina Gajovska - our overall National FBB champion of that days. She learned me quickly backstage how to pose and encouraged me to go on stage - do the last step!

Well my posing was really horrible. When judges called "double biceps" I thought I have to pose only my upper body - for example - and I have chicken pocks till nowadays when I watch it on old crappy videotape. Horrible is weak word for that :D. Off course I was last place finisher in my class, plus I forgot my posing routine on stage and the whole time I posed what crossed my mind. Later this become my "tradition" on each regional round :D ...

I felt miserable and I agreed with Radek - I have no genetics and gift for this sport. I will be not as Corey, or Lenda.... no - I will be not either as Darina and other National level competitors..

But - well few people noticed me on stage. From one coach I got few advices for the last week. I wanted to quit this mascarade immediatelly after - but several people there told me to do Nationals. I was last, but 4th (from 4) - what gave me the right to go on Nationals (each 6 girls from each class were qualified). And even my parents told me to do it. They started to support me after what they saw. So I did it! Went to big National stage the same year!

Whole week I analyzed posing of the girls from the video. I took one week off the school - well I had good marks so they let me. I was so tired that I cried after each training, because my body ached and I never felt that much pain but learned it belongs to what I do..... but I skipped all cardio and I trained only with weights - two times a day..... and than I went to Nationals to Havirov - Moravia....

There was a huge competition both from Bohemia and Moravia regionals. And I prepared for last place and out of finals placing. But it were Nationals so I tried to enjoy it.

According one older competitor - I changed my body overnight. "She had to sleep in the gym!" he told to his friends in a cofee shop, where we waited for some breefing - so I smiled at him warmely. Finally I got 5th place there and I was NOT LAST PLACE! I beated some girls who beated me on regionals. Many people in auditorium told me it was fine - that days auditoriums were crowded by competitors, people around the sport, coaches.... and all these people predicted me a bright future. I gained motivation for next few years..... well not all of them should be so bright as that day of my first glory.

[Bronwyn]

Pictures to my story above (missed the time for editing) :
1st - how I looked before all and first changes after first three or fourth months of training

2nd - how I looked in the begining and one picture from newspapers how I looked on National stage.

3rd - Regional stage - me short hair, you may see I had bad suit, plus I let it sew when I was offeason and FAT

4th-6th picture how I looked one day after Nationals 1996

[Bronwyn]

I decided to put online always a pair of stories from my long road to where I am so enjoy if you like it

Chapter 2 (1997) - To the top and back...

I rested after all competitions in 1996. I dropped my weight from 132lbs and almost 30% of bodyfat to 103-104lbs and 8% of bodyfat during my first precontest.

My joints hurted me and I was hell tired. But my "price" in the small city went up in the company of young people in local gyms. In that times it really meant something - to compete at Nationals. Guys had the situation even worse when there were lineups of 20 teenage guys even on Regionals. And only top 6 might go to National level. And to be honest - we never had another dreams than to reach National level. In that times we saw professionals as something unreachable and maybe in the deepest corner of our heart was a small hiding dream about being a PRO - but to be National champion it was realistic and worthwile result.

We could not have much bigger dreams in small industrial city that times.....

I would say, this times were the nicest ones in bodybuilding. This sport was new in our country, people were interested about it and it had not negative reputation yet. And thanks to this - many people was interested (and knew) about hardcore trainings and discipline in the diet and admired it. More - it was a time of big Pro Grand Prixs in Prague and Europe overally. And I worked with the fact that parents now support me 100% and begged my ticekts for one big women GP, with the argument that I need to "study" how they pose and creates their posing routines. And that it is no better place than the competition of the best ones in the World. So we went to Prague one day.

I remeber till nowadays how I was in awe when I was just few centimeters from Andrulla Blanchette, Laura Binetti, young Yaxeni and others. When I saw them - in their top shapes, in condition... I was amazed by that and they all were really beautifull in my eyes. Yes that times women Pro bodybuilding was the greatest one I think... It was a competition where Laura Binetti won and our Eva Sukupova took second and Andrulla third place I think.

Otherway the auditorium was also interesting - as in VIP sector there were many known faces of the sport there. Shaking hands, hugs and kisses to each other, talked as friends... many national great competitors... how desperatelly I wished to belong there and with the same confidence say hello to them and smile....as one of them. To be a part of it.

But I understood they are all in open class and I am just a young kid in comapiring with them yet and I can not be there. And I was really really shy. Yes - later I will get to know that many people thought I am arrogant and bumptious - but usually I was not able to say hello to people I knew only by sight. Was too scared.

But few people there recognized me and said "hello" to me too - what brought me a bit closer to them. Also I saw our national team coach for Junior/Teenage class - Ludvik Pokorny - there. I asked my mum, if she can ask him to give me few advices (I said it - I was terrible pusillanimous) and I was really surprised when he said he will help me with training for the next year. And the whole new precontest started after Summer hollidays.

Absolutely new was the food. Finally I understood that I need to watch what I eat. He learned me about proteins, carbs and their cycling, using various supps and also HERBS (what not many people did) etc. Also my trainings were now more short therm goal-focused. My year divided to bulking, shaping and leaning out phases. It has some logic - finally.

It has only one small problem - as you know we are still in "no internet times". So when I wanted to know something and he wanted the controll over me - I had to go 100km distance for a consultation. And if something doesnt work well or I had some problem - many times we found it on another controll, weeks after that. So the precontest was not so smooth as it would be if I had a controll over me all the time.

More I was surprised and happy when "coach" managed me to training camp for "gifted young people". Well he surprised me - as he told me I have to come to another town to our average "consutlation" and to take some clothes and training clothes with me as I will stay there overnight. And when I was already there - he told me I will stay in the camp with another young bodybuilders for 10 days. It was a lesson "how to survive in another city with 100 crowns and one undies" - lol. But well I had my training clothes, I had my posing suit and I had few other things with me... We all got food according our diet for free, and supps from sponsors for free. We had always enough chicken and rice and we fought about diet coke and energit sugar free pastils. But I did not need anything more.

It was a super thing as I met many people of my age (well I was the youngest one there - but aprox. same) with many competitions under their belts, living the same lifestyle as me, in same diet as me... and sometimes solving same problems as me :) . There was a half of our national Junior team. And I really want to they took me as equal to them - so I trained as crazy. I never skipped a line from my training plan, despite I laid on the floor with pains after that.

On the other hand - I had the feeling that coaches do not care about me so much as about the others... Off course - there were better people than me, with many of them was counted to represent our country at Junior Europeans. But I felt aside sometimes and first time I learned we are NOT equal - some of us are Nr. 1 and some are Nr 2 - and I was 2. Sometimes I boycott the time schedule than. I came late to morning cardio, trained till midnight.. but well - still I trained hard and tried to be better and better. And thanks to people around and the motivation I had - I did a really good improvements there.

And I also met another personality in my life - Jitka Harazimova - our new star in Pro bodybuilding of that days. Till nowadays I maybe did not seen more impressive physique than was hers. She begun immediatelly my new idol and rolemodel for a long time.

On Regionals that year was not a big competition, well I did again all my posing wrong, forgot my posing routine and ended up 2nd. But was a bit better and I met one National level champion in men middleweight, who had a guestposing there, who cheered there for me a lot and gave me some usefull advices about pumping backstage and tan use. I had Jan Tana this year and I also had much better looking suits.

At Nationals I was more sure. I knew I have good legs and V shape and have nothing to loose. The whole competition was between me and Daniela Fukalova - winner from Moravia. She was my friend backstage and we are friends till nowadays. She remembered me from 1996 and immediatelly she talked with me and we had good times backstage with Eliska Melcherova and Jitka Tepla too. Daniela WON that year - but I was very close to win. I heared judges in the pub later, that our class was very hard to decide between us two - what off course made my day. But Daniela deserved her win. She had always a very nice feminine presentation and posing. And later she became the overall champion of 1997 Nationals.

And I returned home with two silver medals under my belt and occupied a pretty high position in the small city neighbouhood. And when - later - my pictures appeared in one national magazine about bodybuilding - many people really started to count me into the sport. I was charming for people for some reason - and had pleasing shapes for their eyes. Later somebody told me they called me "triangle" that days.

And as each teenager who achieve the sucess too fast - I started to be bumptious a bit. Well was a time to got a lesson from life to get back on the ground again.

Next year in February I was in full new precontest under Ludviks leading again, and I planed to try a qualification to National team for Junior European championship. But one day somebody let the water on rubber floor near squat rack and I felt down during my squats and ripped some ligaments in my left knee. It was a bad injury. Side ligament was torn, kneecap 4 cm away from its position in my knee. Surgeons could not decide if they will do a surgery or not and I could not bend my leg the whole time.

I hobbled to the gym regullary, trained the upper body but without any cardio I gained both muscles and fat - as it is simply my bodytype. And than Ludvik hardly said to me during a phone call: "When you will be slim again, come back! Untill that time I will not loose my expensive time with you!" I even went to Prague to him, wanted to talk with him, went 100km and he let me wait for two hours and than told me he has no time for me... After that I never called him back again...

So I was alone again - thought I will make it myself. But it took a long time than one skilled physiotherapist found a way how to adjust the kneecap without a surgery. And till she did it - half of the Spring was over and I might only to watch my friends in magazines....

Than was a time to make a graduation exams on a high school and enterance exams to Universities - so I gave up the sport, pushed it on the second priority list and decided to focus on school.

Pictures to it:

1st - from Regional stage
2nd - from Nationals
3rd - first photoshooting ever

---all these are from various magazines----

4th one pic of me and Daniela - which Daniela sent me not a long time ago via Facebook :) We are still friends!

[Bronwyn]

I am back from my weekend with my parents,
my bloating finally goes off slowly but surelly... only fat layer stays.. is incredible how fast our bodies get to their "normal" state when it took so long to push them to competition shape.... I felt fat, but many people told me like I "used to look" and I am heavier because last year I competed 6,6 lbs lighter - so now looking my old way is no wonder I am 6,6 lbs heavier! What may be truth as I do not look as being that weight last year... But I am 157 lbs now, gained 20 lbs (134-137lbs was my season weight). Than the weight stopped. Now I am at the point, gaining no more...

I am deciding what to do, how to train.... I am not hard enough for FBB and never will be. I am not tiny bone structure I think Figure must have to look elegant.... so I chose WPD - and will prepare for that no matter is not in EU....

I got a CRAZY idea to re-build my body to complete 90ties! I started in 90ties and want em back! And even though it means I will downsize some parts - I will do it. I resurrected my old diaries from that times, my old dieting journals I wrote - what itself was very emotionall moment for me as I wrote everything by hand that times...

Because I do not believe is only a chemistry and better supps what changed the look. They HAD to train different way and diet different way and I already see some differences!! I also wrote to "Golden Era Stars" I have on facebook - hope they are not bothered by that - and asked them about tips.....

Want to train naturally, with as least supps as possible - because there were none in that days and I remember it! I was a teeneage kid, but I am happy that I was a victim of it all - just sometimes did some things stupid way because I had no experience and knowledge.... Now I have it all - so some things may work again!

And I will see. First have to fix my metabolism, but that seems good this year - maybe because I did not skip the Gym trainings like I always did....

Gym today:
benchpress 1x12 - 88, 2x6 - 110, 2x6 - 132 lbs
incline dumbell press 3x12 -33 lbs
upper cable rows 4x12 -33lbs
lower cable rows 4x12 - 26,5 lbs
superset
- triceps extensions w rope 4x10-8 - 55,55,66,77lbs
- triceps overhead extensions w rope 4x10-8 - 55,55,66,77lbs
kickbacks "skiing"3x10 - 26,5 lbs

[Bronwyn]

Is time to continue in my story - right? Another two chapters - I hope girls you like it as is sooo long to read it and I do not want to bother here :) :o

Chapter 3 (1999-2003) : Way down with hopeless perspective...

After completing all exams I got to University in Pilsen. Pilsen is our 3rd or 4th biggest city and I was lucky to get there. In that days it was a Mecca of bodybuilding here. There used to be Zdena Razymova (PRO), Eva Sukupova (PRO) and later Bara Mrazkova (PRO), Stefan Orosz (almost pro and our champion), Vasek Speierl (our superheavyweight National champion and National team member) and many others well known names in our country.

So when I arrived there, I searched for a gym first. But few first weeks it was tough. I lived in campus and fellow students enjoyed pubs (here you may drink alcohol already from 18 years of age), parties, some of them even drugs.... they did noise on hallways during the night, so I could not sleep well. We had only one fridge and my chicken breasts were still stolen or compensate by old cheese and mayonaise salad - what I did not eat.

Gyms with real bodybuilders were on another side of the city... My situation became better when I found out a rent-room at one old woman in private. I immediatelly went to the gym where Eva Sukupova trained. But I was overweighted after all what I have been trough previous months. 20kg of fat more and bad thyroid.

When I was 18, doctors decided to put me off the medicine, because my metabolism was "OK" - but it was not true. Eva, after my begging, tried to help me and run up the metabolism by high carb cycles - but I did not know that days, what I will know many years later - my body due to my problems do not work well with carbs. And this state is not a result of improper dieting, but by my basic health condition.....therefore it can not be improved by carbs - or only few % will be better, but never it will be as healthy people have - but in 1999 I did not know that. So all attempts were not that sucessfull.

I was better in shapes but % of my bodyfat was still high - despite excessive cardio. I think that Eva suspect me till nowadays, that I cheated on diet, but there was so many factors which influenced me that times, that the whole precontest was simply not good.

Eva let me go to Regionals with 61 kg (134 lbs), with so massive and huge shapes, that I heared even few not polite comments about me being rather a man than a woman. But I was ashamed of my overall look. I really fought hard with myself to not give it up after the semifinals. Anyway I went trough the whole competition to not showing that I am a quitter. And bad luck was, that that year was no heavyweight class and I was joined with ultra-small and ultra-ripped lightweights. I do not like to remember that day a lot. :no:

I quitted my gym membership and sport-club membership without even saying good bye. I was down, depressed and thought that maybe my days in the sport overally are gone. The only positive thing was, that Eva was a brillant poser and learned me finally how to strike poses and make posing routines correctly.

I did noting for few months. Later I entered another gym on the opposite side of the city. Runaway girl was my strategy in those days. Nowadays I know that the world is not only black and white and sometimes things need a part of diplomacy, but each young boy/girl is a bit radicall in his/hers mindset.

I started to work out in the gym, where the owner was our men superheavyweight National champion Vasek Speierl. First time I trained only for myself, but later I was bitten by the competitions bug again. Vasek told me that my diet on high carb cycles is a nonsence, my training is bad and I need 100% different approach than others. And also that I am possesed by the size, while I need the quality more and need to be more disciplined overally. Well same words I will hear many many years later, from another coach and will accept them. But in 1999 I took it really personally offending.

I did cardio twice a day, I tried to keep my food clean over the whole year around, but I was a hot head too. We had to solve some problems as a family and plus to that I had some hard school exams - which was neccesary to continue the University - and without them you could not finish it.

When I was nervous - I ate. I dropped the weight from 69 kg to 57-58kg (22lbs aprox) and my shapes appeared again, but immediatelly I simply gave it up.

Sometimes a man does a mistake and give up things and later is sorry about that. Vasek kicked me out of the gym with wise words: that my genetics - I blame my unsuccess for - is good enough, but I have to find my head somewhere in the b*tt and put it back on my neck.

And me - instead of thinking about it and doing the right thing - was offended by that again. I dont know if this is a true, but later guys from his gym told me Vasek was sorry about it a lot. Mainly that I quitted the sport - as he said that I should be an European champion, with more disciplined approach and different thinking, and not only in Juniors, but in the open class too (I was 19 that days). But I ignored that talks, as I simply did not believed them.

In 2001 I left the gym ovearally. I had a bad accident during a horse ride. I felt from the edge of the cliff and the horse I rode - felt on me. I had ripped almost whole forearm ligaments, and torn left shoulder. I had to heal it what took long time and even after I had pains in it for long time. I was back at my weight 63kg. Twice I tried a return back - when I trained short time with another IFBB Pro - Bara Mrazkova - and after that once alone - but to be honest I was not able to give it all.

I had biggest problems with my food. Two years after I quit the sport I had pretty bad eating disorder. Emotional trash binding eating I think ... I am telling this to you first time. But every time I had something to solve, had exams or other stress around school or personal life, I was able to eat as a horse. One pound of fruit, loaf of bread, big piece of ham, whole jar of icecream... Off course I had qualms and I solved it by excessive trainings. Like was running around the University stadium at 3AM morning.
Later I started to use various cutting pills, pills for weight loss and laxatives. I did not think it is a big problem back in that days - as I knew only anorexia and bulimia and I had none of them at all. But later I realized that what I do is not much healthy. After one half of year in this terrible merry-go-round I started to watch my food again a bit and I started my first serious relationship with a guy - so did not have time to raid the fridge...

Anyway my first long lasting relationship was not good at all - we was exactly the case, when we loved each other and hated each other at the same time. And when we separate each other, I always ate again and was hard for me to stick on some meal plan. Spastic alternating of diet and gluttony therefore had to lead to only one result.... to the state of fatten up the pig!!

Pictures to it:
First picture from Regionals 1999 - me on the left
Second pic me after no training for two years and no proper food for 3 years - 2002, FAT!

[Bronwyn]

Chapter 4 (2004-2005) - When you reach the bottom there is only way - UP!

Finally - I did not even to train anything for more than 3/4 of year. I had leaving exams for my Master degree, I broke up with the guy and moved back to my hometown.

The town I grew up in seemed small to me after living in Pilsen. My friends from school usually stayed in Prague (capital) and another bigger cities as Pilsen or Brno, I had no relationship, I lived in my parents flat and more - in that days there was 20% unemployment in the county, because some mines and factories bancrupted. And I was without praxis, with not valuable education here (I am social anthropologist with major focus on media and international relations) and as I realized later - I had no chance to find a good job.

I was optimistic after few first interviews, but later, after visiting 98 interviews with no sucess I was near to fall into the everyday reality of unemployed people - waiting in the job office with cheap wine in paper box in hand. When I realized I am not searching for any job in real and 80% of my time I spent in front of TV with popcorn in my hand, watching stupid soap operas, I realized I am not the girl I want to be. So I asked my mum, if she will help me with money to pay a gym membership and I payed my membership to one small old gym nearby our house.

And my body, probbably finally restored from all my stupid experiments, started to react. I started to slim down and after few restrictions in my food I dropped from fatty 70kg (154lbs) to half fatty 60 kg (132lbs). But still it was not the shape I really wanted. And I missed more motivation. So I let myself argue into few magazine competitions by my new internet friends (yes - meanwhile internet spreaded quickly and first boards about bodybuilding brought me new "friends" ...... and also new haters - something what was really new for me...).

I entered transformation contest named "Dream Figure" and later also one magazine-based bodybuilding contest - Grand Prix of World of Bodybuilding. I started with target training and I hired a coach - our fitness champion Frantisek Bartos - who set me a good price.

It was a little bit different type of training, than the bodybuilding one. I had no bulking phase at all, I started only with muscles which Mother Nature gave to me. Our goal was to create leaner, smaller physique. I had small muscle bellies after so many years of slacking - except legs.

Training was also different from what I knew and I liked it. A lot of dynamic movements, plyometrics, dynamic cardio as short runs, stair runs etc., more reps... almost inversion of what I did with Eva. But the transformation seemed to me as a miracle.

More over - I met a newspapers chief editor in the gym lockerroom and she offered me the job - so I started to work in local newspapers again as a part time job. Was not a fulltime job, but it was at least something. I worked. My day started to have some rules again.

In May 2004 I saw my abs for the first time and also first details on my backside. I was shocked by that and happy. I was more shocked when I won both magazine contests. Many people told me I was a fool I did not try figure fitness competitions in IFBB (meanwhile many things happen and one was, that in 2002 start figure class, called bodyfitness here). But I felt really small and not good enough yet. Anyway first time from my 16 years I was back on weight 48 kg (106 lbs). I started to think about entering contests in figure in next season.... and get back to saddle.

Lucky times continued - I started to write training articles about bodybuilding for one internet site, one of them was published also on bodybuilding.com, I met my current man - Daniel - we are together 7 and something years now - and I finally got a full time job in the capital city - Prague.

I moved there in August 2004, I finished my coach courses in 2005 and got my licence as personal coach. Everything seemed to me as a new wonderfull colourfull life, full of joy and happines. And I started to show it and shout it to everyone as I wanna to share my joy with all... anyway I did not know I will got another tough lesson from life soon.

First pic - me after I leaned it out for the first time
Second - final transformation...Dream Figure
Third - finally something like abs :D
Fourth - finally some back
Fifth - my wais was around 20" that days - crazy, weight was around 106 lbs

[Bronwyn]

TODAY 6th September

Training:
lat pulldowns wide grip 4x10 - 77 lbs
superset
- dumbell shrughs 4x10 -22 lbs
- seated cable rows 4x12 - 77lbs
barbell bent over rows "old style" - 4x16-18 - 88lbs
dumbell curls 4x10 -22lbs
concentrated dumbell curls 3x10 - 22lbs
- all in BELT and using powergrips :)

Food:
eggroll
rabbit with sauerkraut :)
some ham and eggs

Trying to get back on track, and got crazy idea to GET BACK TO 90ties - I think is NOT only a chemistry, blamed from the change of look of girls, it must be also some change in dieting overally and in trainings too... I started that times - and I really do not remember girls doing less reps than 8 or doing really heavy deads or squats... they did squats and bent over rows and pullups, but rather less weight and more technique. Burn baby burn - that was the goal of trainings....And do you remember those mini-tiny waists and incredible W shapes? Not V - W ! :D Yes - they were less ripped, less hard, less thick - but I want to bring this look to WPD again! No matter how long it will take. I want my 90ties back!

I decided to go with almost no supps too, only dieting the old style too... When I was young I did a lot of really STUPID things because I did not have knowledge and experience. Now I have both - and I still have my old training diaries I wrote by my own hand (almost cried pulling them out of the dust again!) - so will focus this WAY :)

Will see what I will resurected!

[Bronwyn]

Another two chapters from my competition career

Chapter 5 (late 2005-2006) : Lesson of humbleness

I was "on the horse" literally in 2005. After years and years of failures and disillusions I had a happy times and I really wanted to get the most of it.
And I wanted to return back - to be recognized in the sport.

I wanted to be a part of it all, as I wanted to make it from my childhood. And I forced the attraction of people by personal pages, articles, pictures of myself everywhere... Seeing now many other newbies does that too. But I was too naive and ardent, but at the same time I was not in the position to act like that. I did not do any visible result and never came in shape on stage - to be so noticeable. I was nothing in comparison with successful competitors - neither on the regional nor on the national level. But - to be honest - sometimes I acted as being one of them, what caused many people recognized me as priggish, selfish and stupid girl.

And sometimes I am not wondering now, as I would slap myself into my own face - reading back what I wrote. Sometimes I did not meant it that way it sounded, taken from different perspective.

But it is a life and we all have to learn from our own mistakes. On the other hand - being on boards abroad brought me in touch with people of my "own blood" - here in Europe and also in USA, where people were a bit more sensitive to young girl who was hungry for success. I was absolutely honest with all what I had achieved and never lied about what I had achieved, because I felt all belongs to me - including good and bad results. I did not made myself better - as some people does in internet anonymity.

I did not competed in 2005, because my new job in high diplomacy was attractive enough and a bit adventurous, but also time challenging and badly payed. In 2006 Autumn I left the previous job and started to work as assistant of the manager - after short working position in the gym as personal coach. I started to work in the job where I am till nowadays.

And immediately after starting there, I decided to try to compete in Autumn as non registered figure competitor on IFBB affiliated competition. I returned back to Ludvik Pokorny to his gym Dynamic fitline - a very hardcore gym in Prague - that days. He acted like nothing happened in the past, so I - despite I still remembered it - was still and acted like I do not remember....

6 weeks precontest it was not bad at all, when I had to go to business trip.

England in November was rainy and cold and weather there changed from one hour to another. After my return back I got a bad tonsillitis with quinsy - that I had to be at home for 3 weeks and I even got some injections with antibiotics. I really could not care about some diet or training. I was totally out of shape when the illness was gone, and my fiancé warned me to quit the precontest. He saw it as a silly thing. Anyway I still had 3,5 weeks till competition and despite my state - I decided to give it a try. I don’t know why but I had in one idea in my mind, which told me - if I will not compete that year - I will never return back on stage ever! So I did what I had to do.

Looking back - I have to admire my fiancé that he stood me up that times, and helped me even though he clearly saw the disaster rushing to my head. I did 3 hours of cardio a day, no carbs, no fats and almost no proteins. I trained 7 days a week, rotated always legs (every day) + 1 part of the body - as Ludvik advised me both diet and training. I ate only chicken and broccoli - nothing else. Three weeks I trained like that and to be honest I did a miracle with my metabolism, when I lost 8 kg of weight (16 lbs) in that hellish 3 weeks. At the day of the competition I came with 54kg of weight - but it was no way conditioned enough!

To you understand it better - for many years non registered girls was not so hard and on the level of national or national qualifiers levels of competitors. Was more like a novice class. But that year came girls, who were really ripped to bones. And on small bones and small muscles some certain % of body fat does not look so huge. I had around 12-14% that day, but I looked and felt beside them as a tank standing beside cabriolets. I was too wide, I had too big legs (and somebody told me, that as a figure girl I should not FLEX it, so they looked as pillars from some ancient building). I knew it is not good...

I was waiting a lot of bad - including that I will be NOT in the top 3 places, but LAST PLACE BY ALL VOTES was something I was not waiting at all. More that I thought several judges are my friends - and they told me during the break they have me third or fourth, when I asked them about feedback, they just told me I look "too big" and "too pale" as I used Dream Tan for the first time and did my tan badly... but no - score sheets told me clearly they lied to me - what I could not understood and still I dont know what to think about it.

I broke down mentally there. Three week marathon took its toll and I felt much worse than after my first competition or than later in 1999.

More - I got few haters comments from people around, who knew my previous presentation on the internet. And I waited much more negativity online - as a price for my personal sites and articles I should not do. What hurt me the most were not bad comments calling me " a c*nt" and "idiot" and "sh*t bag" etc.. but I was down because I was afraid all this sh*t may hurt my family and fiancé - because off course they had read those hating comments under my pics on internet sites too.

I cried few weeks at home and almost ended up on antidepressant pills. I stopped with self-promotion and hide in the darkness of the underground gym.

Few first weeks I was even refusing to go to the gym at all - as I had a feeling that everyone is making a fun of me. I also stopped to write on Czech national internet boards and I did not look to sites for few weeks too - to not know, what people write about me there. I was mentally on the real bottom.

Finally my "coach" Ludvik, who was also an officer of national IFBB amateur committee, told me, that it would be better for me to not compete in IFBB anymore. That they talked about me in the committee and think I am "not the right type of person they want on stage". That was the final hit to my mind. It meant I have nowhere to go - as there was only IFBB amateur in our country that time.

But in all of this misery I found something important to me - I forgot many times in the past and will forget in next years too. The whole time - from my wins in 2004 - I hunt only the fame and glory and "being a part of it" and I forgot that the main reason, why I started this sport, is ME! My dream was to look as Lenda or Corey - have the body, not the title! When I was in the gym for the first time - I never thought about competing. But I wanted to achieve some size and quality, V shape, good arms and legs. And I started to remember all these things slowly. As somebody who found his/hers old children toy.

After New year I started with training again. My fiancé brought at home some articles from John Defendis - Intensity and insanity - and I really caught a new breath. I stopped writing any articles, I let my personal sites to die, I let all people to forget me. I started for myself and I was decided, that when I have nowhere to compete - I have enough time and space to improve for myself. After 10 years on diets and fights to stay lean I tried to bulk up - as I had a luxury of time.

I tried high protein diet and high volume trainings. And it worked good for me - I started to grow to the 154 lbs of quite good mass. All for my own pleasure.....

Pics :
1-3rd - from the competition:
first round in black suit, one piece suit and final ceremony...
and one picture from my offseason Summer

[Bronwyn]

Chapter 6 (2007 Summer) : Carpe diem - Enjoying the life and my first INTERNATIONAL competition!

Sometime in March I was huge - already 154 lbs and decent amount of body fat. I was not fattie like I used to be, I started to do pull-ups - so I grew up my V taper much more and had good legs as it was always my standard.

I avoided Czech republic discussion boards and people - well I was still on bodybuilding.com a bit, where I had few affined souls. And as I had also friends in rows of competitors and I saw their precontest blogs - I started to MISS a DIET!

Not the competitions overally - but the road to them, dieting, forcing all our powers to the max, cardio and many things related. So I decided, that it is the right time for making a cutting diet for summer time. Just to look good for myself and summer pics.

And than I got an offer, which really surprised me a lot.

I got an e-mail from Yanislav, president of NABBA-WFF in Bulgaria, to come and compete in Figure on a competition in Balchick - Bulgaria. That days I knew I am done in our amateur IFBB - as officials did not want me there - so I took 24 hours to think about it and after this time I agreed. I knew there is no way back to IFBB - but never thought about more than a National level and after all messages I got, I decided to say good bye. At least I was not a member of it for 6 years that days, so I even did not break any rule. I just simply did the choice I thought will bring me some hope.

Now I figured out my diet myself, anyway took a huge part from Ludviks advices, as it always worked good - I did not seen that times that his diet is causing metabolic damage to me as well as to others. But was the only way I knew, when I leaned out. And this precontest was really unique by the state of my mind.

I did everything with love and the diet caused me no problems to keep it clean. Body changed all right and I had full 18 weeks to prepare.

About 2 weeks precontest I hit the plateau as I usually had ever before, but I was OK with it. My conditioning was 100% better than in 2006, I did some improvements in shape and size and believed I simply can not be better. But after long - long time I was OK psychically and happy about myself and the precontest itself. I really enjoyed each minute of it.

I took the trip to Bulgaria as a vacation. I enjoyed my flight, trip to small town on the sea shore and hotel and also the sea shore itself.... Till I was on the weight-in of athletes and did hit other competitors - who were ripped so much, that something similar I saw only at the Pro GP in 90ties! Striated glutes was really something out of this world for me. And many of them had it! It could be no-way compared to our national level figures ......
I was breathless when I saw it. It was more an admiration than rivality. In that moment I had remembered clearly all that talks about quality - I always did not take seriously enough. Now I had to review my values.

I called back home to my family, that I ended up last, before the competition even started, but I was still OK with it. I wanted only one thing - to be compared at least once with them.... and to not look so much "awkward" beside them. But I enjoyed nice weather and people around and really had no bad times.

Majority of girls were fine. Next morning we hit on Slovakian group - Eva and Silvia. They were funny - mainly Eva - and we talked a lot (as our countries are in neighborhood and our languages are almost the same) . Other girls joined us later too - in English most of them at least understood (was Eastern-block competition) - so it was the most positive backstage I ever was in.

Competition itself was really tough : quarter turns, mandatory poses, 1st routine, quarter turns in night dresses, mandatory poses and 2nd routine. It was 6 rounds of posing. And no break between as it was only female competition. It was really serious "school of posing" for me.

I woke up the next day and felt as I had hard training of the whole body. But it was something what I enjoyed a lot too... something new for me. I was 8th of 10 finally - so did not come bad at all. I was happy with it - as always when I was not last place.... more - judges treated me well and told me I was only few points from 6th-5th place as the middle of the competitive field was really close to each other (one point exactly). Also I was happy that judges gave me their opinions, without suspecting me from blaming them from my "bad" placing. That was fine for me as I got really useful advices from them - what to focus on for the next competition.

I returned home happy and enjoyed my summer time, did not watched the food, gained some weight up and thought I am done with competitions for that year. But the opposite thing was true.

When I returned back home from my family vacation at the end of August I found an invitation for Universe NAC. It was like a flashlight from the clear sky and I could not believe that. Universe was always a huge international competition for me - something unreachable.

My body was tired, metabolism thanks to stupid starvation was damaged, my soul was a bit tired too, but the name of the competition was too tempting. I decided to try it once more - both seasons....Spring and Autumn. To be honest - NEVER MORE! - but in that time I had no previous experience with it. It was a game for me... So I decided to try it again.... Second season was up to come....

Pictures:
me single on stage
me with my rivals on fist NABBA-WFF Figure competition
me from offseason 154 lbs

[Bronwyn]

Todays (7th Sept) training&food

I kept my food almost clear yesterday - after rabbit on sauerkraut I had only 100g sheep cheese and 120 g chicken sausages (80% meat, 10% fat). That is all. I am PROUD of it!

Today I will - again - make pics of all, to remember it. Anyway there are some carbs around my training.... yoghurt before, eggroll and cofee in McD after (but I discovered European McD still prepares their food way HEALTHIER than in USA - so eggs are done on hotplate, no fat added, chedar cheese is only a piece and less fat than USA kind and is wrapped in tortilla and lettuce - no fat added on there... just plain piece of tortilla as carbs) and than another plain yoghurt and small cereal version of biscuits (here only one thing - chocolate covered LOL) and afternoon I will have protein noodles I really really LOVE and salmon and cottage and than cottage and pepper... and evening something like that too....

I see I am eating still not overally CLEAN - but I am able to controll my food way more, than I was in my last post-contest in 2009. Also AMOUNTS of food are small. I am not eating the whole loaf of bread literally... I have no NEEDS to do that - and I am happy that I am able to be back on track only 3 weeks after the competition. I bet many of you are better than me in that, but after what I did and how bad I psychically felt in 2009, I see this as nice movement the good way. Starting also to look better... and yes I carry on offseason fat now, but still not that bad as was in 2009 too....

Training was:

side laterals 8x 12+12 - 22+11 lbs - got a bit crazy with this but was in small euphory :D lol - so I stopped to count it at 5th set I think... LOL LOL

lying side laterals (lazy side lat.) 4x10 - 11 lbs
face-down lying rear laterals 5x12 - 16,8 lbs
front plate rises 5x10 - 33 lbs
upright rows on cable 2x18-16 - 44 lbs

[Bronwyn]

And my lifestory goes on again :D

Chapter 7 (2007 Winter) : Universal Lada

When I started with the new diet, I realized it is not working at all. I could not focus and I was not disciplined in food. I could not start in real. And meanwhile time passed by, was already September, I had 10 or 11 weeks till competition and I was not looking good at all (10 weeks was obviously more than 3,5 weeks I had in 2006, but I did not want to look the same). During strict dieting, based on previous diets from Ludvik, for WFF World Cup I lost a lot of muscle mass and damaged my metabolism, which is bad by nature. I was desperate and did not know what to do. For this kind of problems my own experience was not enough. And than someone somewhere noticed Leos.

Leos was a coach here and I knew him by sight from backstage of competitions and I was a bit afraid of him. He seemed to me always cold, hard, but I respected him. When I read his posts about various things on Czech boards, they seem to have a sense. He always told all things roughly - directly the way it was. No inefficient words around. He was not influenced by latest "trends", he worked according "good old rules" from 90ties but was open to newer ideas which seemed to be rational. When he was talking about some competitors conditioning on stage - he was always true in pointing of their weak parts. Even when talked about champions, which other people adored with no critics. But when you looked really carefully - Leos was many times right.

And I needed desperately someone as he was in my corner. Somebody who will be rough and honest to me and will not tell me sweet lies as some coaches did before competitions to me, and than I failed and they blamed me. I needed somebody I might respect.

I respected only a very FEW people in my life and I never respected somebody, who was respected by others only by his/hers name, money or function. My respect belonged always to people, who behaved some friendly and open way, who were honest to me and had some real knowledge and skills. And when I met Leos personally - he was one of those few people. And I respect him still - he was the best coach I ever met and literally created, what I am today.

Off course I was afraid of his rating of my body and conditioning, as I knew it will be not sweet-spoken. And well - it was hard. But he did not refuse to help me - first only as a supervisor mainly in the diet - which was always Achill heel of my precontests. And that was important for me.

That time he was not my coach yet. I did not asked him about it as I knew he has better competitors in his "stable" and I knew I can not ask that much, when I am not good enough (was in my mind). Well even with consultations and more and more detailed diet from him I finally started to move the way I needed.

Universe was the biggest, best organized and also the most horrible competition in my life. Yes – those things are not in contrary. At the end of the precontest my regimen was really brutal. Cardio, water manipulations, carbing ups.... Leos and his friend Karel prepared pretty tough last week for me and they did really magic to help me with the improvement of my conditioning at the last while. I was 40 hours without ANY water at all. I brutally carbed up on plenty of dry carbs, and than I should do a salt loading.... and also drink some alcohol to dry myself even more.

Well it was so many new information, when I realized my previous last week - done according Ludvik again - was totally bad. That was why I always had the best shape one night before the competition and in the day of competition everything went away... But I also had really tough times with the new one kind of carbing up.

After protein days, zero carbs and 2,5 gallons of water I was so sick, that I woke up in the middle of the night with headache so terrible, that even Advil did not help. To be right - after it it was much worse. At 2:30 AM I called Leos, that I give it up and going nowhere.

And - well this is one moment showing off why Leos is the best. I believe that my previous coaches would be pi**ed off by me, maybe would be angry or rude at me - as every average person waked up in the middle of the night. But not Leos - he explained me by quiet, sleepy voice, what is going on with my body and that I should wait till morning and carbing up - as carbs will help me with that. He asked me what I took, forbid me to take another painkillers and told me to try sleep or at least rest till the morning. He really tranquilized me so much, that I resignedly waited till morning, when it really got better.

But not for a long time. I did not have any water next day from 9 AM and one package of rice cakes - I took with me - smelled by machine-like oil so much, that I was near to puke. I carbed up by dry oatmeal in the train therefore. My headache started again and I was dizzy and disorientated.

At 7 PM I was hardly able to reach the hotel and weight-in. More - I was too heavy for Figure, so they put me into the bodybuilding class. I was not able to get rid of 1 lbs over the weight limit, because was so sick and I was afraid all will be even worse, if I will try to make something like sauna. I was shocked when I saw my rivals as was Brigita Brezovac (who was an amateur back than). She was huge and incredibly prepared.

I called to Leos if I may give it up, but he upped my carbs and told me to compete. In that moment I had carbs at 800g and added first alcohol. I have to say I do not drink and if so than very rare. I am not used to that so. Now I was without water for 12 hours, carbed up, tired after the whole day in the train and with the headache and I had to drink small bottle of sparkling wine. I will not explain why I did not sleep well that day. :yep:

Next morning my headache culminated. I had my skin stacked on my bones and lips to my teeth. I could not get rid of the smell of the alcohol. Anyway I was dry as I never used to be and my conditioning was really the best I had till that competition. I had prepared another 1000g of carbs in rice cakes and marmalade and salted dried meat to afternoon.

Competition was huge - over 400 competitors there, huge hall and never-ending waiting. I will not talk a lot around - I swoon trough the whole competition and I remember only few impressions - like giant Russian men, who drunk vodka like water and had no problems to pose and pumping up - nothing like me after those damned wine.

I went to the stage with only one goal - not to fell off the stage or puke on the judges. Was December, outside was cold weather, in hall OK and on stage at least 50°C (115°F). Immediately when I hit my second pose during my first callout I got a cramp into my serrate muscles. I could not straighten up, breathe - nothing. When I posed other poses I felt like someone is pressing my ribcage more and more, so I was breathless. I tried not to faint on stage as I felt it would be a shame.

I did not expected more callouts, so they had to call me three times for the second one. In my second callout I was not able to hit all poses correctly.

When I went off from the stage in the hallway the scene turned around me and than I fainted. I woke up on the ground, some people were around me, somebody asked me to call a Doc. I said I just need a fresh air. There Daniel who run from the auditorium immediately, when he saw I am not good - found me, standing on the balcony. I said I will NOT do the finals.

The whole pause I walked in the first snow just in my posing suit. It helped me a bit. I had dry lips and my head was as a heavy rock. Finals were long. And how I waited so much - the salt quitted to work and I started to overflow the under skin water. At 11:30 PM I was on stage. I stand it up. I did my routine (wrongly) and took 6th place trophy and than run to the hotel room. All small stores in neighborhood were closed - but to be honest - I did not want to eat anything.

As a bonus to all this - 12 hours waiting in thick Dream Tan cream, covered by hairspray, covered by acryl glitter spray caused that my skin could not breathe, so I had a pretty big rash everywhere. The mixture of covers could not be washed out other way than using a brush on it.... but it also exacerbated my skin. Till the morning I had almost no skin on my back and same bad rash was on my face - I had to treat it by cortisol creams one month after. I was lucky returning back home the other day.....

It was another big lesson for me. It was lesson of pains and overcoming those pains and overcoming myself. I did not win that competition - well to be honest I was pretty bad. But I really apprize the trophy I got that evening. Because I really won over myself there.

Pics:
even feeling sick I did few shots backstage, this is one of them
second-third pic - semifinals
fourth pic - me having a huge cramp on stage
fifth - finals routine
sixth - whole final lineup (me on the right)
seventh - the way I looked backstage!

[Bronwyn]

Chapter 8 (2008): To the hell and back!


After my Universe experience Leos became my coach in real. I showed him my training plans, he told me they are bulls*t and started to push me hard in the gym. I also should continue within the diet and prepare for Spring season back home - in the new federation NABBA Czech.


Leos was one of the founders, standing at the birth of the federation. I looked forward to that, even though I was still affraided a little bit of the reactions after 2006 experience.


But - ending up the last competition before X-mas showed as a stupid idea. I was almost one year non stop dieting, I was tired from that so I let it flow a bit before feasts.... I thought I will be able to corrigue it and will eat only few things, but the reality was that during the whole hollidays I ate as a horse. And after hollidays the weight was horrible 25 lbs more! It was first time I was chew out by Leos.


It is interesting that in real he almost did not shout at me, but his arguments were always much more painfull for me, because was like a personification of my inner critical voice. I cried after it and had to admit he is right. So I started to train really hard and be clean in the diet. In February I was in pretty good shape and 12 weeks to the competition I looked almost as at Universe stage. And still was going forward. I was lucky with the progress.


But than one thing had happen - which changed my mind and my physique forever. I got some urinal problems from January, but I prepared for a show and did not payed attention to that. So I got to doctor too late and got some medicine - which was not working. Problem was, that my problems were hidden as after the medicine I had no fever, I had no pains and I thought I am healthy. Meanwhile bacteriums went into my kidneys.

That day I returned home from my training and I had my legs like made from lead. I had state like this three weeks already and asked Leos about it. But we both thought it is new hard training I am not used to, plus dieting and cardio. But that day was different. I was hardly able to move my legs upstairs. About 3 hours later, 8 PM, I could not get up from my bed. My legs were paralyzed and cramped. We thought that probbably it may be some mineral disballance and Daniel told me to drink salt water. But it did not help me. At 10 PM I was paralyzed from my hips down and I was frightened, that it will catch my chest and - off course - heart. So Leos told Daniel to not keep me at home and call Emergency. My precontest was definatelly over. Till the emergency come my paralysis continued up from my chest down. I was shocked, frightened and did nothing than cry.


On Emergency I waited another two hours till the doctor came. On RTG somebody yelled at me that I am not able to turn around, despite they had there in papers written I am paralyzed. I felt the whole body as wrapped in the lead that moment. Unfortunatelly I told them what sport I am doing, so they blame gym from that all and gave me only some muscle relaxants and some injection to sleep. And I loose consciousness.


When I woke up, I found out I am paralyzed FROM MY NECK DOWN! I was in the room with deaf woman and can not touch the bell to ring at the nurse. So I yelled. Than they started to panick too. I was liable to many tests, blood tests, 6 x lumbal punction (what was hell painfull as I could not move but I felt everything..).


At 9 PM came a chief of ICU, pretty angry, told that tests were done LATE and he told to me that they will move me to ICU as soon as there will be a free bed. Also he told me to call my family. I did not understand, so he told me there is almost no pottasium in my blood. Pottasium influences muscle contraction, no pottasium = no muscle contractions. And I realized what is he talking about - because muscles are also diaphragm and mostly - heart is a muscle too! My body simply started to switch off all "unnecessary" systems. But if the worst sceanrio would happen - my heart shpuld stop to beat or my lungs might stop to work. And because of low level of potassium - it would be impossible to restart it back. I was dying ...... and my % of survival was really down under 50%.........


They gave me almost pure potassium into my veins and they controlled me all the time, till they moved me to ICU. I did not seen my life or any lights or anything else that moment. I thought about my family. And fiance. How they will feel if I will die...and how they will feel if I will survive - PARALYZED! In that moment it was scenario Nr. 2. And I would be never happy to see my parents having troubles with me. I would not be able to ask my parents to take care about me or ask my fiance to stay with me. So in that moment I felt, that my death would solve it the best....


But our mind and body is stronger than we ever expected. Daniel came in the noon - when they were just moving me to ICU. He was shocked too. They let him to sit near my bed the whole time. He hold my passive hand and I could not to squeeze him. Meanwhile they worked on all my tests and they found those bacteriums in my kidneys, resistant to antibiotics, which my doctor prescribed me two months before that.


I have no idea why, but I have seen the scene from the Kill Bil film all the time. The one when paralyzed bride lies in the van and repeat "Move the finger". I tried to do the same. I tried not to loose the contact with my muscles. I got at least 50 injections of something. Each two hours they had to move the dropping funnel - which lasts in veins normally for 2 days. But the concentrate burned my veins and I had bruises like Spiderman bited by the spider. But after 48 hours of full paralyses, in the middle of the night I raised my arm immediatelly.


Next day I might move. It was heavy and small motoric movements missed, but it went. Leos called many times during it to Daniel and talked about me - both were worried about me. Dan was with me in the hospital each day from 12 AM till 9 PM. They started to cure me by heavy antibiotics intravenosis and third day moved me to average department. But the prognosis was I will stay in the hospital for three months, what would be expensive, so immediatelly after they gave me pills instead injections of antibiotics - I signed revers/refuse with treatment and escaped back home. Three months I spent in the bed at home, each morning I went to nearby hospital to all tests and back home.


Leos had to be terrible bussy I think as he prepared some competitors, prepared first NABBA competitions here on National level and many others things around. I would not be angry or sad if he had no time for me now. And I also called it to him.


I did not know in that time, if I will return to the competetive level anymore... I did not know if all my muscles are ok. But he took care about me with no excuse. He told me to stay in bed, listen to doctors and when my tests were better he wrote me "rehabilitation plan" - walks, swimming in the pool, steam or sauna two - three times a week and cleansing gel to clean up my body from all things I got in the hospital. And he forbid me to train.


In the hospital they gave me who knows what. I had messy hormonal system and metabolism too and I gained about 40 lbs and lost a lot of muscles meanwhile.


When I returned back to the gym at the end of Spring, it were painfull first steps. I lifted up empty bars and people interchange me with one fat girl from our gym.... But well, I slowly returned back in strenght and my ranges of motions were again in normal.

I started precontest diet in September. Leos was not happy about my dieting in Summer as I slacked it a bit, because I did not believed it will help me. He told me he will stop to train me - so I started to do what he wanted 100% as I did not want to lost him much more than ever. He was a man staying with me in the worst times. I did not want to loose somebody that honest and good to me. I felt that I never had a coach like him and that he really knows what he want and what he want from me and may help me.


As I thought I will be one year away from the sport - it was clearly different. I was at many events - I helped with backstage and organization of competitions, I helped judges, was counting results, helped other competitors with final week peaking, with posing and at the end of the year I judged one small not affiliated competition myself. This all gave me another look at the sport itself. And everything I ve been trough gave me another sight at the world of our sport, people, I was more reasonable, rational, I became mellow more than before and this all helped me again to grow.


Off course I will not lie - when I was at NABBA competitions and saw new girls on stage, where I was preparing myself, I had to go outside the hall or to hide in the dark, to nobody see my tears of pain in my eyes. But I was alive, back in training and I wanted to show I am back and take what is mine and what I could not take that year.

Pictures - before illness, and shortly after it...
summertime
autumn where I did a judge

[shankuan]

WOW..THAT is an ordeal!

Your fighting spirit got you through plus the support of your fiance and coach! I am still amazed at what you've shared.

For the fact that you've persevered in spite of your health issues tells us that you are fighter! keep fighting!

[stephaniewilles]

Wooowwzzzaa!!! You are a fighter, make my little ordeal seem not so big at all. I havent read it all and am trying to stay up to date but reading when I can...heehee!!!

Whats rabbit taste like??? =0

[shankuan]

Whats rabbit taste like??? =0

chicken :yep: at least to me anyway.

[freebirdmac]

Awesome story Lada! So glad you shared it with us. You definitely are a fighter and one determined woman :yep:

[Sunnyday]

Awesome story Lada! So glad you shared it with us. You definitely are a fighter and one determined woman :yep:

x2!

[Bronwyn]

chicken :yep: at least to me anyway
EXACTLY !! :yep:

[Bronwyn]

WOW..THAT is an ordeal!

Your fighting spirit got you through plus the support of your fiance and coach! I am still amazed at what you've shared.

For the fact that you've persevered in spite of your health issues tells us that you are fighter! keep fighting!


Wooowwzzzaa!!! You are a fighter, make my little ordeal seem not so big at all. I havent read it all and am trying to stay up to date but reading when I can...heehee!!!

Whats rabbit taste like??? =0


Awesome story Lada! So glad you shared it with us. You definitely are a fighter and one determined woman :yep:
x2!

Thanks - means a lot for me girls:hmn:. I am happy someone is interested in my story and maybe avoid stupid fails I did or get a new motivation from that...

It is all I did in the past, I am being absolutelly honest with all and yes I did mistakes, I had problems and well - wait for next chapters, as it will continue....

You know what I have on my weightlifting belt? (Daniel gave me those as a X-mas gift :hugme:) There is burned to the leather one motto: Credendo vides! - By believing one sees. I tried always - in the worst times - sticked to this. Always I tried to believe and do what I can do the best... Tried to not see and hear haters and negativity all around. And I suggest all to do it too - do what your heart feels as the best.... :yep:

BTW: today plan is offday, just 30 minutes of cardio
Ate yoghurt and protein noodles and will see what else.. back to chicken tomorrow...

[Bronwyn]

Chapter 9 (2009 Summer) - On the top of the powers!
As I mentioned above I started with the precontest in September 2008. I had 9 months till competition. When I started I had really huge doubts about if this all is possible to stand it up. But I tried to be cool.

Anyway I was almost sure that at least after Christmas I have to give it up. On the other hand I understudied that to have so good coach is a gift. And I have also another big gift - HEALTH and possibility to prepare. So with clenched teeth I did what I had to.

First month was easy, because thanks to long rest my body regenerated and also after all additional tests they found that in the past medicine for thyroid gland was put away too soon, so they started to cure me again.

But it is not my precontest to have easy way there! Sometimes I say that on each precontest is nice and new, that every time different thing went sh***. In this moment it was my financial situation.
I worked at the same place from 2006 how you surely remember, and my salary was made of two compounds - project one and solid one. But with the World financial crisis all projects were postponed, some cancelled. So I had enough time to prepare, but also not very good salary.

They told us, majority of projects were just postponed, well question was how long? I did not want to leave the job because of good colleagues and fine time schedule. So for first few months I lived, from what I had on my account. And later I took some loans as I did not want to end up the precontest. Well I do need much, so I avoided of all temptations more. Off course precontest was not optimal, I had no supps, or just few of them etc. but I did what I might.

Despite of that - or maybe because of that - I still continued in dieting and training. And each change I saw pushed me psychically forward. Christmas were over me - I hardly noticed it. Off course it was terrible to stay on diet while see others eating - but I did it. And after them I did not give it up, as I predicted.

Other way I really liked it - the feeling of being hardcore, more than others... when others just started the diet and I was already 4 months in. And when I had some issues - I opened my diaries from my illness times and it made me to go further.

In January I started to have another problems - with my back. I had so strong pains that I could not sleep during the night. I took some painkillers on it, but later it does not work and I woke up almost each night with pains as a horse kicked me to my spine. Well after three weeks I told this to my coach, who told me to go to orthopedist.

There they told me I am chronically over trained and sent me also to X ray. And a surprise - X ray showed that I do not have fully developed two vertebras in my spine and I have few others defective places there. "Spina bifida occulta" - this really got me. I started to feel like real monster with all of my problems. Well sport probably made me to overcome this in my childhood as I never had pains before and this was diagnosed really late than at others patients.

I was cured by some rehabilitation exercises and procedures on rehab. clinique - and off course I still trained and dieted. And than I started to solve a question, how to manage going to massage therapy with my low budget. Thanks to my fiancé - who gave me some gift pack - I was able to manage it over the whole precontest once a week. So I met Ivana - my massage therapist. She helped me a lot and regular therapy and massages helped me even with my old chronicall problems such were my shoulder and elbow pains from 2000 horse accident.
It was March 2009, I did my benchpress with 154lbs in the gym, when my friends who competed in powerlifting managed me to competitive benchpress. I did not even know how much other girls lifts, but I give it a try as many times in my life. I trained myself to lift 200 lbs. Off course raw - no shirt.

This was a little bit guerrilla action as I did not say this to my coach, as I knew he would not been happy. Anyway in April in Trutnov town I won my class on benchpress nationals with very sure 164 lbs, I did also 200 lbs - but they did not approved me those 200 technically. Anyway I liked it as powerlifters were cool and I liked the atmosphere.

At the end of April we travelled to Germany - despite our lack of money. I wanted to see FIBO Power 2009. In 2008 some travelling agency here promised a trip there, but was only a small interest, so they cancelled it. Now I got some extra money + a promise from one company to get me money for the film I will made there for them.

I was 50% precontest shape, maybe more, so I agreed. I had almost 80% expenses covered from that - BTW here I have to mention I am avoiding to do anything NUDE when working with various sites etc. - no nudity is one of my therms of conditions ;). FIBO was a great experience for me. I met many internet friends, many professionals and I really was excited about the size of expo.
Morning I did those films with the firm, it learned me also some new things - and than the whole day I might spent on the expo.

After I came to the main hall I got at least three offers for small photoshooting. I was shocked - first: many people knew who I am. Mainly from Universe 2007, but also from my sites. Anyway I was not winner.

As you already know I was pretty bad. Also second : there were many European stars from the whole Europe. And I could not measured with them, so I did not expected anything.
Finally I did work with Robby Brand, Fibofoto - Sigi and Tobi, with topmusclefeminin - Thierry, with Femflex on expo - I dont know with whoom, and with Tomislav Tandaric. I posed maybe 6-7 hours there.... and must say I was shaking and was tired as a horse.

Anyway I was in awe, that people here in Europe already counts me into the sport. It really helped me to be more self-confident. It was first time I felt I am so close to all my dreams from 90ties.
When I returned back home I started to be friend with Nikol - our National champion in figure. We found out that for long years we were not friendly to each other - but we had many things in common. With Nikol times pass by in fun. We did posing for girls, posed together (here it is not common and no posing schools are here)... she learned me how to do the right competition-wise makeup etc.
Well - I felt ok, but after 7-8 months I started to feel tiredness and moodiness sometimes. More when I hit the plateau again. I was in much better shape than ever, but still was not competitive quality..... this happened many times before in my precontest.

Well here is my "golden coach" Leos again - many coaches thought I am not clean in my diet when this happened and I am cheater. Because there was no rational explanation to that. But Leos asked me how I feel and than sent me to blood tests.... and they showed that my thyroid problems are connected to cortisone problems, and using carbs for my body as fuel. When other people had their blood already empty and burned fat - I still hold glycogen storages and burn glycogene. So off course that the diets with short carb cycles doesn’t worked for me many times.... and many coaches as Ludvik before - solved it by drasticall lack of nutrients - including fat and proteins.... what stopped my metabolism at all.

So we changed my diet to almost ketodiet and added more cardio to burn off all glycogen after carb days. 4 hours of cardio and almost everyday training on zero carbs was hellish, but than a miracle happen. Miracle I was waiting for long 13 years. I started to be ripped! To be really hard and dry, and without blocking my metabolism. I was sick off course - but I was also happy that I am this way sick as I was sure this it is right.

The only fear I had - was home auditorium. But closely to Nationals I was asked to put some pictures to NABBA new sites and reactions under them were positive.
So the closer I was to competitions - the more psychically OK I was. Carbing up was now much better, we used rice instead dry carbs, I did not have any alcohol and I had quite enough water till 12 hours precontest. So I was not sick at all and I felt ok.

Well I had two really huge rivals - Kaja - smaller but shredded and Katka Kyptova - who was pretty hard to beat. Niky helped me a lot with my makeup and Dan had to put up with my nervous bad mood as I felt more and more insecure.

And than was a stage time. I would not talk much about it but - I got 2nd place behind Katka who won. I had single callout ONLY with her. My routine was appreciated and my parents come to see me and cheer there for me!

And as A team was announced for our National team - and I WAS IN! Official NABBA NATIONAL TEAM! It was a great satisfaction for those crazy 9 months. It was end of all my rebel years without anybody in backup. And in one week I should go to World championship!

Worlds was in Kosice in neighborhood country - what was my luck as my money situation was still the same and I had some loans, so I appreciated short travelling by bus only. We managed cheaper hotel than was the official one too.

The week between Nationals and Worlds was quick. And I really enjoyed the feeling. Over 6-8 hours of cardio and harder and more professional carbing up were just necessary things. And I was like a child looking forward to a candy bar .... After all things I gone through happened to me this seemed as little miracle. And the miracle should not end up.
They called me there in 1st callout. I did my routine a little bit bad, but not that bad as usually. And than I only waited to see the results. I never forget the moment when they told me "Leave the stage to prepare for your final routine". This meant I am in top 6! So when I walked down the stairs off the stage - I CRIED, but now it were tears of luck and happiness.
And when I got 4th place - over both girls from our country also starting in my class (Jana and Karolina) I was on cloud Nr. 9. . I do not remember all things clearly than - surely I cried again, did photo shooting with Ivan Pavlisko, was on after party and ate a lot of pizza and ice cream.

After my return back home - Leos told me to rest. To continue in massages, swimming, running, NO GYM! till my body will back in normal.

I really enjoyed the medial boom around me and people around me, I had new friendships - some good, some false, but time solved this instead me. Some friends stayed. Some gone. Everything went as I always wanted to and last years I dare to dream about it will ever happen

Anyway now I was recognized as really promising competitor with great shapes and good quality. ....

Pics: Me before Nationals and at Nationals, me at the Worlds backstage and on stage and one picture from Ivan Pavlisko

[Bronwyn]

Chapter 10 (2009 Winter - 2010 Summer): Merry-go-round
I have no idea if something predicting us our future and our destiny. One good friend and bodybuilder once told me " If God is good, than even the worst thing happen to us can not be that bad." And well I guess I saw it many times. Sometimes bad things happen to me were more clear later – sometimes many years later. I learned to take my life as set of lessons and do not cry over it..... Tried to see the "good side" of things and push myself on the higher level trough them.

Maybe what came after Worlds should be just another lesson. But what was 2009 end and 2010 than? If I understand to all lessons I ever got? If I am able to do some sacrifice for others too? I have no idea but I do not have any other explanation than this - why I felt on the ground again as a stone.

First health - the whole summer my body did not regenerate. Probably 9 months of dieting was hard for the whole system. Than in September I got almost all illnesses which were in the air - including the Swine flu.

I managed to "jump" at benchpress raw competition in Boleslav meanwhile and later I won team competition in deadlift and benchpress marathon with other girls, but my body disappeared anywhere.
I really hated all letters and questions if I grow more or if I am better - I know some of them was in good meaning or just curious - but in that moment I really felt desperate and I knew others are better and growing more and I simply can not. I have to heal first..... Was so frustrating!

People in our country forgetting me slowly, no media were interested in me again. I cut myself off the internet and foreign countries. I did not want to explain to people why and I did not others see me down. I had depressions, because I got the cream, but did not eat the whole cake. And instead pushing harder I just embarrassingly procrastinate on one place. That were feelings I was operating with… To people will forget me I was prepared by Leos well immediately after the competition, but to other things and feelings I was not.

In Winter 2009 the final decision was done - that I will do NOT Spring season as was planed. It was not possible. My money situation was better; well I had to pay all loans I did before. So I could not and well I did not want to start all over. I wanted to pay all first and avoid putting one loan on another, as many people do. Because making personal bankrupt is much worse in Europe and sometimes you will never get back.

And final argue was that my fiancé was preparing for his competition. I was hurt a little bit, because it meant to throw away chances, I got after Worlds and never used. At least I felt it this way….
I don’t know if I was or was not helpful to my fiancé. At least we did not kill each other - as he in diet is the direct opposite of me. But I tried to understand him, let him be and help him. Well sometimes we had weak moments but stand them up all. I was with him and helped him backstage as much as I might and sometimes was a little bit worried about him as he is also stubborn as me and even more.
I was also at NABBA Nationals. Sitting in VIP, greeting and shaking hands and kissing with others, who were there too, talking with competitors.... Well was what I wanted to - or not? It was that but I saw it is nothing so great I ever thought it is as I saw also opposite side of it all as were side talks and trash talks about others.

In Summer 2010 I finally paid all my loans and started to prepare for 2011. My health was stabile. But I felt miserable. Instead of improving and doing a step forward I felt like doing two steps behind. And my rivals improved a lot. Kaja grew up and came hard as stone, new Kristyna was strong, hard too, Ivana was feminine and also good ripped. The increase was mainly in quality, which is so hard achievable for me....

And more - both our girls got medal places on Worlds 2010 and the whole team was much more successful than ours in Slovakia. This pushed me back on the overall chart of competitors. And looking at this - I felt it is so damned hard to start all over again and again and again....

Pics:
Me in the gym when the worst shape was finally gone
Me at FIBO with Milos and Helle
Me in Austria awarding athletes....

[katt981]

awesome story lada! So glad you shared it with us. You definitely are a fighter and one determined woman :yep:

x3 :)

Edit....This would make a pretty good book, ever thought of publishing it?

[Andersen]

Hey Lada, is this your favorite pose?

You perform it quite marvelously!

http://forums.rxmuscle.com/attachment.php?attachmentid=103622&d=1315478771

[Bronwyn]

x3 :)
Edit....This would make a pretty good book, ever thought of publishing it?
Thanks but I do not think so.... It is too short I would have to extend it somehow probbably, but maybe in the future when I will have few more chapters to add :D :D As I said I will have now longer break, but never say never :)


Hey Lada, is this your favorite pose?

You perform it quite marvelously!

Hi, not the favorite - but I liked it and always I did it people shouted. Than this shot from World championship was taken, and became a flag picture of myself and this pose became my significant one.... :yep: Now I have it in all my posing routines as my signature!

[stephaniewilles]

Beautiful!!! I love these recent photos, LOVE them!!

[Bronwyn]

Beautiful!!! I love these recent photos, LOVE them!!
Thanks was my life-condition and probbably will stay as you may read than my metabolism really went bad after that. This year I came in condition but way softer - that is why next season I will do I want go WPD. Because there I may focus at what I have given - shapes, symethry, elegance... but not so good quality and hardness.... :yep:

[Bronwyn]

Today legs:
As I started to train for WP my goal is decrease my leg size a bit, to be more accurate to upper body and impression of the V shape would be better... so I stopped to do heavy squats and plie squats - which I liked a lot :byeg: and I will go not less than 20-15 reps in each exercise:

legpress with feet narrow 1x20 - 110, 4x20-25 - 220 lbs

leg extensions 4x12-15 - 33 lbs - this machine in STUPID! Is badly designed and heavy chained, so is tough, in Vegas these were much better and my weights there were much heavier, here after 12-15 reps you already have knee pains almost so you have to go really light weights there.

lying leg curls 4x15 - 55 lbs
seated leg curls 4x20 - 55lbs
donkey calve rises 4x15 - 220 lbs

Food:
4 eggs and bun 50g
120g yoghurt
chicken meat 400g
Cheese slices light 100g
tomatoes and pepper...

[Bronwyn]

x3 :)

Edit....This would make a pretty good book, ever thought of publishing it?


Thanks but I do not think so.... It is too short I would have to extend it somehow probbably, but maybe in the future when I will have few more chapters to add :D :D As I said I will have now longer break, but never say never :)

BTW: thought about that again and maybe not a book,but would be nice if some magazine would want it for example or some sites as a story... think may be addressed to more people than... anyway I am still seeing the horrible grammar :D :D

[Bronwyn]

Chapter 11 (2010 Summer till Winter): Some Dreams Comes True....

It is a destiny of competitors in our sport, that people forgot him/her immediately the lights are off. And new competitions brought up new destinies of new people and new favorites. I was prepared on this by my coach. I was in backstage in the role my friends did for me when I was on stage. I was on stage as guest or VIP, decorating new champions. I was as a friends support. And I like that all. But competing, after 2009, become a huge part of my life again. Maybe too huge part and maybe I forgot 2007 "Do everything for fun and yourself" rule.
Spring we repeated FIBO Power experience, well there was no interest about a competitor without shape. And I did not want many people to see me. Instead I did training camp leaded by Milos Sarcev, because I was curious about being able to do it. I was eating out with friends, met another ones on Expo again. Few people remembered me from competitions but for majority I was just average girl from the crowd. And everything was so - normal.

And because, maybe I refused in my mind to put up with this fact - I started with benchpress again. I wanted to get the 2nd title of the national champion in Spring 2010 again and qualify to World championship in raw benchpress. My coach did not like that idea and also did not like my attitude and he warned me, that I will hurt myself. And he also told me if I will tear my pec or shoulder again and won’t be able to compete in figure or bodybuilding than – as I am a bodybuilder by my mindset, not a powerlifter - I will never forgive it to myself...But I was sure I will be OK. Well - sh*t happens. I dislocate my rib, which went partially trough my left pec during one training, so instead competing I ended up in the rehab Clinique again.

Anyway World championship was like a light at the end of the dark tunnel. It was in Prague - so my hometown. With my lack of money it was plus as I had nowhere to travel. It was just few bus stops from my home. I qualified in Summer in Prague - on one smaller international meet. I placed 2nd in the raw class. And in September I competed as a benchpresser and - again had complications with my back. Now it was a huge spasm in my left trapezes. I really thought about giving up Worlds in benchpress, but was too late. And it was stronger than me. I had trained to 220 lbs raw press with bodyweight 143-145 lbs – what might be new Republic as well as EU record.

I gave 164 easy and finally also 200lbs easy - and technically good. But under 220 lbs my spasm blocked again - as it was not healed (I went there in fact with only injected back by some painkillers and no rehab and no time for healing). I did not push it. Anyway I won my class and from 15 benchpressers women I placed 3rd overalls. Off course this all was paid by my back problems returned - but now it was my own fault and a penalty for indiscipline - lesson named "what have price to us". So I started with rehabilitation again. Second time that year.

As I already said - meanwhile I started with precontest. And I returned back to shapes Mother Nature gave me as to athlete. It was worse way than in 2009 but to be honest I was not always 100% clear mainly in my old Achill heel - food. Still I had some doubts if it is meaningful, more that they cancelled our Spring season in 2011.

And my coach told me I will compete in Autumn than. But it meant I will be 2 years off.... And I was not sure if the progress I am trying right now to do, is enough/adequate for the time off and if the whole precontest will be ever completed. Because after all my experience - two years is so long time that you absolutely can not predict what will be... Well I lost almost 8,5kg (16 lbs) from my 33 lbs overweight.

And than came one offer to travel to USA, to Miss and Mr. Olympia competition - to the heart of bodybuilding, to USA, to the city which never sleeps - Las Vegas! And the offer was that it will cost me in fact nothing. Plus my expenses should cover some photo shootings - off course I knew I can not come fat.

I was skeptical to the last moment. I did not believe it will happen - and no doubts when I had experiences I have. But at least it was the final impulse I needed to start eating clear again. I flight to USA 22nd September 2010 with 143lbs and 63cm waist and with my basic lines back on.

Off course the way was horrible. The border control was OK, but the weather decided it will be in strike. We had 7,5 hour delay on JFK in NY - and we spent them by rolling over the runway because of thunderstorm and later we had to give a priority to diplomatic flights, and than had to get back to gates and re-fuel the gas-tanks and again waiting in a 40 plane row. Than we flight in the thunderstorm warring - but well we landed - living and healthy at 3AM in Vegas. I almost did not sleep as we had small breakfast at 6 AM and than I went to Orleans hotel to my first photo shooting.

It was everything so fast to manage visa, fly tickets, hotels.... and so crazy absurd, when I shoot near the pool, where professional bodybuilders were going around and some other girls - including PRO girls shoot their pics too. And people smiled at me, looked at me. Somebody came to have a picture with me too... Many people gave me compliments on V shape and legs and calves... Despite the fact I was sure there are more people with better conditioning and shapes than me all around. I could not understand that.

It was same as on FIBO two years ago - but now it was more. This was the heart of it. The most important competition and expo....
I met my facebook friends and several Pros I am in touch with - and they all were so nice to me. And they took me with them to meet other girls - and we all hugged ourselves and talking and smiling. Old friendships were confirmed, several new were established. I meet many new faces. I got to Finals of women and semifinals of men for free; got to after party and I saw professional shooting for magazines with professionals as was for example Dexter or Dennis Wolf.... I shoot with several very good photographers myself too, did a training video in Golds gym - was first time I was in Golds.... And finally I met MY FANS who remembered me from my competitions, and who asked me about autographs.

Here - on the biggest competition on the planet I was finally at home. Here I had the feeling I am not only a fan, who is allowed to see the hidden garden, I was welcome. That was much more, than I was ever dreaming about, as a small girl in the regional town, under mountains. And more - when I met a woman, who was looking at my first steps from placates in my room - Lenda Murray. She was so sweet to me - telling me I have really nice legs.... And I was touched by that.

Still I can not believe what all happened in those 5 days, but it seemed to me as never-ending joy. It was like being in the living bodybuilding magazine. All that guys and girls we watched only there were now close to me. And well as I said all behaved to me the way that now I belong to that "magazine" too. This all meant a lot of memories for me.

I travelled back home with energized feeling. And watching my pictures now in my PC - I clearly saw the really huge distance I travelled. When I am telling here about all those ups and downs I ever had - many people will see it as crying over. But no - I am happy I was gone trough all of them. Because they all made me the way I am now.

I read in one book nice quote - "Obstacles are not a barrier of the success, they are its conditions." Without any obstacles - how much valuable will be our win? This win would be empty, if it will not bring us something better....deeper.

After return back I was unluckily hit by European reality more than. Under all impressions from Olympia Daniel promoted a pro seminar here with Dan Hill and Quincy Taylor, who were in Germany before it. Almost nobody came in and Daniel lost some money on it. Nobody from invited competitors came and only few fans came. Many people are not interested in this sport now here in our country, what did not changed till nowadays. Maybe some of them are – but majority of people are interested only if THEY themselves are on stage. That was something what made me to first think about retirement and doing this sport for myself. Anyway still wanted to prove myself I am able to get to good quality again as I knew how side talks goes here all over about me, being out of the game and not able to prepare anymore. But I learned how to do not listen to them – anyway was curious if it WAS or WAS NOT only a good luck and if the ketodiet and training style is right way for me.


Pictures:
Me during 220 lbs attempt
My trophy from Worlds raw benchpress
Preview of pics with Dan Ray and Ibby Keshk
Me in Winter already not that bad shape..

[Bronwyn]

Chapter 11(2011 Spring) : Outlaws

My dreams and goals for 2011 was: to make a comeback, prove to myself that 2009 was not only a "good luck" and 2010 did not break me down and also come in better shape and improve shoulders and thickness. But also I wanted to find the real mental balance and cool down and I found it.

From 1st January I enjoyed - really enjoyed - the diet and training with no stage in sight for Spring. The original plan talked about Autumn so I accepted it. But I loved it so much and trained so hard that first results - almost unbelievable - came in February and therefore we decided to make it in Spring already. So from one year out I was immediately only 12 weeks out in February.
All went so great that in my life simply HAD to happen some thing to stop me. I am used to that as you might read in previous chapters. This time was stupid nail on my right toe... Really – so SMALL and stupid thing may cause a really long troubles! It inflamed and surgeon had to pull it off. What is OK - average surgery - but they also did some toe plastic surgery there - what meant I had a huge 1cm wound on it, which did not healed nicely as I got also some infection into. Surgeon told me it happen sometimes in hospitals... and that almost 25% of all patients has some similar complication. Was nice they gave me only local ATB to may continue in training (as he did not forbid it to me), but the wound HURT me as crazy, especially when they pulled out drains of it and with no anesthetics… Always hurt than few hours, sometimes the whole day… So I had to managed my trainings and light cardio on stationary bike according what day I had to go to re-bandage.
Almost the whole February and March I hobbled and could not train legs well. Instead I focused on upper body and diet - and was first time I really had no problems to keep my food clean despite problems I had with my health... I was even able to make still small steps forward.

And after my toe healed I started with cardio and heavy trainings and came to FIBO 2011 in best shape I ever had there. I had few photo shootings there and enjoyed it a lot. As I told FIBO 2010 I felt I do not belong there - now was the best FIBO ever. I met my friends, had a great time there with them, I shoot with photographers, fans asked me to have a shots with them, there was a professional show and was great and than we went to eat out with some Pros too... and I had again the feeling I belong there. More that many people realized I am turning on my physique for some shows.... and asked me about that.

After FIBO it was not much time left. I was on IFBB competitions to support my friends and well - again helped several girls with their peak weeks so was pretty busy but I love it - I really like to take care about other competitors... share with them their worries and their happiness (one girl I prepared won the overall title)... I think I will never eave the sport thus – because when the time of my retirement will come, I will stay around and probably will try to find somebody to teach him/her.

And after that my first show came. Unfortunately not much competition for females in the Czech Republic - I had it easy to win it. Lets say I can not loose I was only one. Anyway was really important show as I tried some new things and learned what always cause problems with my conditioning (too much carbs and too much potassium!). Was good lesson for international competitions which should come after.

To World championship and WFF I qualified for via my home-country competition in Brno I was prepared by my coach again (right on pic below with me).
Next show was a rush for us - as my fiancé now prepared too again and we wanted to go mixed pairs. I must say that we both had better prep than years before - in terms of moodiness and tiredness. I was not tired at all - the whole misery came the last week, what meant good prep done. Same I had with strength. I had almost the same strength the whole season - no dropdowns. Also I was in better mental health, same my fiancé - so we were able to manage both our preps and no problems! We did not quarrel at all – as many bodybuilding pairs we knew, which prepared together too. No – we went both our own ways, but were totally OK with it.

On competition I was given to Physique = bodybuilding class. I had 11 lbs overweight now so I counted with it a bit. I had there 10 rivals what is a good number for a bodybuilding class in Europe, but was afraid a little bit because I was probably the smallest and softest. Anyway was in 4 callouts out of 7 and was called already in the second one - while first was sure medal placing I clearly saw in locker room ... So all seemed to me that I will take high place at all.

In mixed pairs we had 15 rivals. On finals we ended up 10th. I ended up 5th - what was more than I expected. I confirmed that I belong to wider world top class and confirmed fully that 2009, when I came in 4th in FIGURE was not only a good luck. Two years after, in heavier class I was able to fight for finals too.... And to get there – while having almost the same Nr. of rivals (in Figure it was 4th out of 13, here 5th out of 10). I was excited and happy and fulfilled my dreams again.

After our arrival back home I got some negative voices from people here, that I am not the way I used to be, but we planed the autumn as well in that moment and my coach told me I will rock the stage there and will come good... I had only one another dream left - to win some medal place at some World big and noticeable event....

But than all things went wrong. In our country is almost the same law as is in Sweeden - and we can not own even a single pill of – lets say – “sport enhancers” (think you all know what I am talking about, right :o) ... two days after my coach called me in the case of trash talks to me, and draw up plans for Autumn - was arrested with another bodybuilders and is still in prison. In fact till nowadays.

Was a big hit for me - especially when we planed the last show of Spring – WFF Universe - and I was still in contest diet, still needed someone’s opinion and help and more - I lost my best friend. Friend I might talk about all... friend who took me from the bottom and made me a winner - friend who create new self-confident and realistic person from me... And I could not do anything...
More, that all this came the peaking week before the competition, LAST competition, when my metabolism was tired and when my coach expected, that it will be the worst battle. I was thinking to give it up - almost. I was not in psychical state of mind to continue. But than I thought that is for my coach - I know he would not give it up and would not LET ME to give it up... so I clenched my teeth and work my butt off.... Me alone again, with no backup, with nobody to help me. Nobody to may rely on. Except my fiancé.

10 days after the incident I left to Vienna. The whole week I was still bloated, weight was too high, abs were not there... Anyway I promised to go and so I went there. Luckily last day all turned to good and I came probably in the best quality I had in Spring.

I thought will do Figure again - but judges placed me again to bodybuilding. And they were probably right. I thought I am smaller, as I knew several girls from previous competitions in 2007/2009 - but I grew up and caught others. I was equal to them.... Anyway I looked still a bit softer against them and different proportions. I felt like I am another species on the stage and perfectly fit into USA WP class.

This competition was also great managed but and also long - my turn came in 5 PM. But I fought as I could. When the night came I fulfilled my last dream I ever had. Fought for gold and got the silver. But at least was a medal place on World wide competition. Looked like all my dreams happen.... including the craziest and biggest one.

I sent the letter to my coach to the prison.... He messaged me back he is proud on me. And finally I am on my place again.

After this all what happen I decided not to continue till autumn as I needed someone at my side always and my coach used to be the most wise man I met in this sport. And I also saw this all do not worth for my whole life aside - my man, my job, my flat and other things. I learned a lot - hell yeah - and still love the sport. But is only a sport... Especially when after my competitions I was called to have to go to the Czech DEA for interrogation – what was not pleasant thing at all. So I decided I will not compete in my country anymore and thought about retirement again. As without competing at home I could not compete anywhere abroad.


Pictures: First two from precontest - May
Second on stage at home
BW - right is my coach
Than three from NAC - including one pairs with my fiancé
and two from WFF (green suit)

[Bronwyn]

So here is the almost end of my story (last chapter left...) ;)

[Bronwyn]

Today´s day

Training in the morning
lat pulldowns wide grip 2x12 - 77, 2x10,12 - 110 lbs / PR in Nr. of reps with this weight
lat pulldowns to waist 3x10 - 33lbs
superset
shrughs 4x10 - 77lbs
seated cable rows 4x12 - 77lbs
side laterals 5x15 - 22lbs
rear laterals 5x10 - 22lbs
front plate rises 4x15-20 - 33lbs
biceps dumbell curls 2x10 - 22lbs, 2x8 - 33lbs
superset
- extensions with rope 4x10 - 77lbs
- overhead tri extensions 4x8 - 77lbs
upright rows 3x15 - 44lbs

Than I was low fuel as I went without any food before - only glutamine as after we went to sushi and I got my beloved forglegs LOL forglegs are like a drug for me - never have enough of them, but today I really had a lot of them, also I had my aloe vera jello, salmon with mussels as skewer and various shrimps I like too - so was satisfied plus was able to controll myself to not overeat to be sick of it :D LOL.... Afternoon will make some chicken strips....

[Bronwyn]

And this is the last chapter - but you already might follow me in this time..but here is written what that all meant for me...

Last but not least chapter (2011 Summer) - California dream.


So after all what had happened I was decided to retire and end it all - but felt really prepared for that this time - no issues like in 2010. Felt really good and above all scum talks. Anyway I still kept my diet and trainings on because I had several photoshootings prepared and also Daniel told me he managed I MAY BE will get an opportunity to work at Species booth at USAs, if all will go fine. I felt honored by that offer. USAs was 6 weeks after my last Spring show. So I decided I will continue for a while than.


Meanwhile I did few photoshootings at home while I was in shape. The biggest one was with Lucie Kout - the one I was looking forward the most as Lucie creates fantasy art - not only photos... Travelled to beautifull country around South Bohemia and spent one and half day just shooting....And the result ended up marvellous. Send one print to my coach again as he was still in the prison - so shared a bit what made me happy with him - felt I can not forget him when he was there for me in the past.


We flew about 4 weeks later after my photoshooting via Atlanta to Vegas and the flight was OK now. First few days was super as I worked at Species booth - and I always liked their products and had no chance to try it - as it is not in EU. So now I first might work at company I believe in and second might try these products and loved them - especially Isolyze and Lipolyze and well Aqualyze probbably saved my butt at Pacific USA championship - but later about this. Also saw a lot of people there and met Lenda Murray again - Lenda is so sweet person and so bright personality, so beautifull - cant be more happy to met her twice. Off course I met Suzanna Germano, also met Jackie Horan, Hayley McNeff and others... That is always so sweet to meet live - when you know each other from the internet....


And around USAs I had few photoshootings including one with Bill Dobbins, so I really was enjoying it... this all lasted till next Wednesday...


Second week in USA I was working out and dieting.... And met some PROs in the gym so had some motivation plus - Wolf, Burnieka and Cutler.. and also Secarecci who probbably came from Italy to some show too? With Dave and Daniel we made a video for RX muscle where I trained legs and than taped an interview with Daniel to this. Anyway I started to be tired from all the dieting and more - when you are at home and have cravings, you may cool down with the thoughts that AFTER your competition you will have off diet again and will enjoy what you want - but here I knew we will have NOT some things at home when my diet will end up.... Anyway still kept on track....But must say I was moody and nervous and sometimes I felt really frustrated like when I can not get through the wall.

End of the 2nd and beggining of the 3rd week was crazy. I felt to lack of energy, lethargy and sometimes was pretty angry. Also was psyched out that I am not able to follow all instructions and I was psyched out how the tan will end up. Deciced for spray profi tan at the end - Liquid sun rayz and was a good decision as I loved the tan - nicely dark and not irritating my skin or breathe.... not like Dream tan or Pro tan I used in the past....


Anyway the FINAL two days my conditioning went somewhere and I did not seen the reason why. I did all as I am used to - but than I felt cramps in my tummy and it was clear - I got my days... or at least PMS, sometimes this may happen as hormonal cycle in your body still goes on, despite the fat level is low... I was desperate as I lost another 12 lbs in USA and busted my ass really hard to bring my best on stage - what I felt I may... and now I looked like glass figure... no details at all....NO ABS, no legs, nothing....


I really did not know what to do, and competitors who ever expected the same state told me they were not able to make it on stage - almost all confirmed me that they competed bloated.... So according my best thoughts and experience and with a lot of remembering at my coach - I cut down the water sooner and add more Aqualyze - twice more than is average (12) .... and I changed carbing up to DRY carbs only. Luckily that worked and well - I was not sharp as I was one week prior but was also not flat and bloated....

Friday we driven from Las Vegas to Anaheim. Or - my man drove as I do not have drivers licence - 300 miles during the desert highway... was a long ride but went well - no problems. We had booked hostel near the event street which was quite nice and good equipped. In the evening we went out for a while and I bought some crapy food for after-competition This days I was much more OK with my psychic - but almost deadly tired. Guess was also the PMS what caused me the psychicall and emotional problems last days.

Saturday morning we had athletes meeting at 8AM and Daniel went with me to help me with understanding. I understand quite good - but you know how it is when your psychic works and you are a bit nervous and carb loading and without water - than I went to repair my makeup a bit - I did it myself at the hotel as I am used to. Anyway nobody might be in backstage with me - so I decided to go to the open court and stay there with Daniel. Was a big plus to might prepair on daylight and enjoy the sun and watch what US competitiors do and what we do different way etc. and I enjoyed it. The athmosphere was really friendly - that I almost felt I am the "cold nose" there - LOL. In Europe is a bit different - more rivality among competitors. This athmosphere in US I enjoyed really MUCH MORE - as I think this way it should be. In US you have really more opportunities than we in Europe - but in Europe people sometimes fight for non-existing benefits too much.... and almost forget that the first goal should be fun and enjoying what you do. Felt it is the right way - something my coach was talking about....

Competition was also different than in EU. First - it was way FASTER. We have always quarterturns - it was the same in US too, but we do NOT have T-walk or single posing in semifinals - here I said holly molly what to do? - but I think I enjoyed it too, and than mandatories - in USA you have one callout and good bye and also the callouts were pretty short. In Europe you have to prepare you will be at least in 3-4 callouts when you are good and judges will hold you in pose much longer... so it is more physically exhausting. Here it went really fast...

Than we had a break and we went to the hotel room. I was not used to this too.. but helped me to relax a bit. I ate some junk food a bit but kept my water out of my body.

Afternoon my class started the whole competition. And again - in Europe you have here another mandatories, posedown and posing routines and in callouts you have to prepare for 1-2 callouts. And the announcing of results is also long with sponsors talking meanwhile....

In USA we did only routines and than I waited the callouts - but immediatelly someone gave me a trophie and - I realized the win fully when I came to locker rooms and others congratulated me! And again - here congrats me all girls - figures and bikini too. The friendship was among all classes and I really LOVED it. Despite people in Europe were trying to put me down by talks I had no real rivals (I had only one another girl in the FBB class) and looked BAD (was softer look but you see why). Anyway I valuated my win by the way I had to go through and I was proud I was able to did it.

My USA experience gave me a lot of new views on the whole sport here. I almost forget here how I was disappointed from several people around in my Spring season. I am really thankfull I might compete there, enjoy it, win it - despite all - and hope to bring my possible best to USA stage. I am thankfull to Daniel as well as he managed a lot of things for me....Was the best end of my competing I may dream about.


Plus was in California... Do you remember how Franco in Pumping Iron says how mythicall is California for people here, and when telling you "go to compete to California" they mean place you never may get to... So I got there.


After competition I had two days serious problems with my minerals. Realized I am loosing pottasium very easily as my illness started another problem - cyclic hypokalemic paralysis - so next show I have to watch it out, because changing minerals and after competition food is a trigger of it and as I almost was paralyzed again as in 2008..... Luckily high dosage of potassium helped me, but we were pretty frightened when the whole Sunday night I could not get out of my bed and we had to supplement potassium each three hours. Tuesday morning I might to train again and did not get to the hospital! This trophie was really HARD EARNED including this.


I tried to enjoy all the junk meals USA offers - was in Jack in the box, In n out burger, Taco bell, Coldstone (finally I know what is it about and I am officially jealous we do not have it here LOL), Dominos pizza, Pizza hut, Red lobster, NY style pretzels..... Gained 12 lbs back the first week LOL.

We also have seen sharks in Mandalay, lions in MGM, fountains at Bellagio, volcano and jungle at Mirage and ships at Treasure island.... was in Luxor, NY, Camelot and Venezia Finally seen a lot from Vegas and was like Alice in the wonderland!

The only one minus was our way home. We should go via JFK to Prague... but JFK was under the water (again), we waited 20 hours, 2 flights were cancelled... and we were not able to make it to our connection flight back home. So had to go back to the hotel and next day we travelled to Mineappolis, from there to Amsterodam and from there finally to Prague. Our luggage came two days later ....

And that is probbably the end of my way till now and also official END of my CONTEST SEASON 2011. Was the best one I ever had and the NPC Pacific USA champion title is only the golden point closing it all! I decided to retire in Europe and let things flow now its own way - well I do not like the word "retired" as you never knows, lets call it better "a longer break". At least I need another year to have enough time to restore the metabolism again but the potassium disease, athmosphere in my own country, which is now pretty bad etc.. this all means the end at least here in my country.


But I feel inner peace now - no stress issues about the post-contest look, no need to overall publicity or to be loved by people, no interest in what people are talking about me, no hunt for titles anymore. I feel I just like the sport and is the way it should be. And FOR NOW this is the right way to end my story.


I am still working out and trying to re-build my body and to prepare for WPD I feel is my cup of tea and maybe the right place I may to go to. I feel like finally I have the class which is for my type of the body and I would like to start there when my restructuralization (LOL) will be done. This will be about my post-contest now....


I fought, I struggled, I cried, I bleed and sweated, I prayed, I hated and loved, I won and lost, I was adored and denounced too, I LIVED and FULLFILLED MY DREAMS!

Pictures:
Lucie´s picture of me
Two from the gym in Czech republic
One from Golds Gym
One from Red Rock photoshoot
Pictures from the competition

[Sunnyday]

^Pic of you on the rocks is gorgeous! :)

[Bronwyn]

^Pic of you on the rocks is gorgeous! :)
You mean which one? The BW or the one from USA :) :D both are nice I think but I love what Lucie can do with pics!!

BTW: found another unique pic from 1996 my first show.. so here is something like a title page of the story :D

[Sunnyday]

You mean which one? The BW or the one from USA :) :D both are nice I think but I love what Lucie can do with pics!!

BTW: found another unique pic from 1996 my first show.. so here is something like a title page of the story :D

Both are gorgeous actually, but I meant the color one. :)

[Bronwyn]

Both are gorgeous actually, but I meant the color one. :)
Yes the color one is from USA :)

-------------------------------------------

My day today may be described as LAZINESS
Off from the gym

Tomorrow focus at it again....

[Bronwyn]

Todays food

morning:
cofee

tortilla 150g
5 eggs
3 plates of cheese - as wraps

chicken meat 400g
some protein in the evening....
pears 2x

Training
1) incline dumbell press 3x12-15 - 33, 2x8-10 - 44 lbs
2) upper cable crossovers 5x10-15 - 33lbs
3) lower cable crossovers 5x10-12 - 27,5lbs
4) superset
- triceps rope extensions 4x8 - 77lbs
- overhead triceps extensions 4x 6-8 - 77lbs

Today : Monday - I have to stick some exact meal plan as when I do not have the exact one is hard to keep some food for me, especially in evenings.
Is hard to focus always for me and I agree is hard when you do not have some exact goal is even harder. I will keep lighter regimen for a month - till October - but with cleaner carbs and than I will let my blood checked and will go back to diet. My goal is to create 90ties style of body...
Already I see some differences back and now in trainings and diets, not all were good ones, but I will try to go to similar patterns now. I would love to start immediatelly but I think it would not be wise.

[Daniel Minarsky]

Yes - thats it - I found few older shots we did so adding them :D and exactly is TASTY :drool:



http://www.anvari.org/db/fun/Misc/Frog_Legs.jpg

[Bronwyn]

LOL - a little bit sad joke, because I am eating it too, but LOL :D exactly

[GirlyMuscle]

just wanna say...I LOVE your physique. :)

no homo

[Bronwyn]

just wanna say...I LOVE your physique. :)

no homo

Thanks a lot - lets see how I will be able to take it to WP standards :)

[Bronwyn]

BTW: I heared a new quote and for new start - I think it will be the right one.... I always had a motto of the season - lets say. I have CREDENDO VIDES as my main one, but always I had some aside to it too... this 2010/2011 season it was : "Never trade what you want the most... for what you want at the moment" – John Defendis
And later I had : Either suffer the pain of the discipline or later suffer the pain of regret! - unknown

For this year I chose:
I dont know where are my boundaries - and I do not care about what others think of me ! (Simpsons - LOL)

[katt981]

just wanted to add that the blue suit looks so good on you!! :yep:

[katt981]

BTW: I heared a new quote and for new start - I think it will be the right one.... I always had a motto of the season - lets say. I have CREDENDO VIDES as my main one, but always I had some aside to it too... this 2010/2011 season it was : "Never trade what you want the most... for what you want at the moment" – John Defendis
And later I had : Either suffer the pain of the discipline or later suffer the pain of regret! - unknown

For this year I chose:
I dont know where are my boundaries - and I do not care about what others think of me ! (Simpsons - LOL)

Love this one!

[Sunnyday]

BTW: I heared a new quote and for new start - I think it will be the right one.... I always had a motto of the season - lets say. I have CREDENDO VIDES as my main one, but always I had some aside to it too... this 2010/2011 season it was : "Never trade what you want the most... for what you want at the moment" – John Defendis
And later I had : Either suffer the pain of the discipline or later suffer the pain of regret! - unknown

For this year I chose:
I dont know where are my boundaries - and I do not care about what others think of me ! (Simpsons - LOL)

^This one is my personal fave. :)

[dbmneto]

You are a beautiful girl, congratulations!

[Bronwyn]

just wanted to add that the blue suit looks so good on you!! :yep:

LOL which blue :) I have black with blu crackles, dark blue with rhinestones (do not want to hear me when I was stoning them LOL) and one light blue with silver dots (velvet). I used to have marine blue in the past too - as you see blue is my fav. stage colour.... plus in Europe is practical thing too as with the creamy Dream Tan all people use on the blue colour spots are the less visible :) Anyway colour I wanted all the time was dark green and red - and this year I had both colours :) And in USA I may afford also pink or violet colours maybe next time :) I love SPRAY TANS thus!


Love this one!

^This one is my personal fave. :)

Those were mine for 2010/2011 - first when I thought I will not compete for two years, reminded me to my goal... Second I simply like as it says all about bodybuilding :)


You are a beautiful girl, congratulations!
Thanks

[Bronwyn]

Today morning some cottage and pastry
afternoon protein noodles and turkey ham

Training early morning (6AM already in the gym, tell me nuts!)
1) lat pulldowns 1x12 - 66, 5x12-15 - 99 lbs
2) superset
- shrughs 4x10 - 22bs
- cable rows 1x10 - 77, 3x15 - 55lbs
3) machine rows undergrip 3x12 - 55lbs
4) lat pulldowns to waist - standing 4x12 - 33lbs
5) crunches 4x20 - only body weight (BW)
6) reverse crunches 4x10 - BW

All in belt. I realized how much I am working with my obligues... I did not wear belt for last trainings in 2010/2011 and after some studies of 90ties style I realized we wore belts (either leather one or just thick rubber ones) for almost all back than, and yes, will have to focus to rehab more - to avoid backpains, but also it will make my waist slim again I think... I had around 20" back than when doing vaccum pose ... and to have 23-24" is my goal....

Mornings are dark and cold here and I always have to have cofee before/after workout to wake me up. I start to hate it... freezing in the morning coldness, but still my rejection of too many people in the gym is bigger than my rejection to wake up that early and go to the gym....

[katt981]

the blue one I was looking at is the photo right under that photo of you posing on the big rock. :) That was a really complimentary color on you.:yep:

[stephaniewilles]

And this is the last chapter - but you already might follow me in this time..but here is written what that all meant for me...

Last but not least chapter (2011 Summer) - California dream.


So after all what had happened I was decided to retire and end it all - but felt really prepared for that this time - no issues like in 2010. Felt really good and above all scum talks. Anyway I still kept my diet and trainings on because I had several photoshootings prepared and also Daniel told me he managed I MAY BE will get an opportunity to work at Species booth at USAs, if all will go fine. I felt honored by that offer. USAs was 6 weeks after my last Spring show. So I decided I will continue for a while than.


Meanwhile I did few photoshootings at home while I was in shape. The biggest one was with Lucie Kout - the one I was looking forward the most as Lucie creates fantasy art - not only photos... Travelled to beautifull country around South Bohemia and spent one and half day just shooting....And the result ended up marvellous. Send one print to my coach again as he was still in the prison - so shared a bit what made me happy with him - felt I can not forget him when he was there for me in the past.


We flew about 4 weeks later after my photoshooting via Atlanta to Vegas and the flight was OK now. First few days was super as I worked at Species booth - and I always liked their products and had no chance to try it - as it is not in EU. So now I first might work at company I believe in and second might try these products and loved them - especially Isolyze and Lipolyze and well Aqualyze probbably saved my butt at Pacific USA championship - but later about this. Also saw a lot of people there and met Lenda Murray again - Lenda is so sweet person and so bright personality, so beautifull - cant be more happy to met her twice. Off course I met Suzanna Germano, also met Jackie Horan, Hayley McNeff and others... That is always so sweet to meet live - when you know each other from the internet....


And around USAs I had few photoshootings including one with Bill Dobbins, so I really was enjoying it... this all lasted till next Wednesday...


Second week in USA I was working out and dieting.... And met some PROs in the gym so had some motivation plus - Wolf, Burnieka and Cutler.. and also Secarecci who probbably came from Italy to some show too? With Dave and Daniel we made a video for RX muscle where I trained legs and than taped an interview with Daniel to this. Anyway I started to be tired from all the dieting and more - when you are at home and have cravings, you may cool down with the thoughts that AFTER your competition you will have off diet again and will enjoy what you want - but here I knew we will have NOT some things at home when my diet will end up.... Anyway still kept on track....But must say I was moody and nervous and sometimes I felt really frustrated like when I can not get through the wall.

End of the 2nd and beggining of the 3rd week was crazy. I felt to lack of energy, lethargy and sometimes was pretty angry. Also was psyched out that I am not able to follow all instructions and I was psyched out how the tan will end up. Deciced for spray profi tan at the end - Liquid sun rayz and was a good decision as I loved the tan - nicely dark and not irritating my skin or breathe.... not like Dream tan or Pro tan I used in the past....


Anyway the FINAL two days my conditioning went somewhere and I did not seen the reason why. I did all as I am used to - but than I felt cramps in my tummy and it was clear - I got my days... or at least PMS, sometimes this may happen as hormonal cycle in your body still goes on, despite the fat level is low... I was desperate as I lost another 12 lbs in USA and busted my ass really hard to bring my best on stage - what I felt I may... and now I looked like glass figure... no details at all....NO ABS, no legs, nothing....


I really did not know what to do, and competitors who ever expected the same state told me they were not able to make it on stage - almost all confirmed me that they competed bloated.... So according my best thoughts and experience and with a lot of remembering at my coach - I cut down the water sooner and add more Aqualyze - twice more than is average (12) .... and I changed carbing up to DRY carbs only. Luckily that worked and well - I was not sharp as I was one week prior but was also not flat and bloated....

Friday we driven from Las Vegas to Anaheim. Or - my man drove as I do not have drivers licence - 300 miles during the desert highway... was a long ride but went well - no problems. We had booked hostel near the event street which was quite nice and good equipped. In the evening we went out for a while and I bought some crapy food for after-competition This days I was much more OK with my psychic - but almost deadly tired. Guess was also the PMS what caused me the psychicall and emotional problems last days.

Saturday morning we had athletes meeting at 8AM and Daniel went with me to help me with understanding. I understand quite good - but you know how it is when your psychic works and you are a bit nervous and carb loading and without water - than I went to repair my makeup a bit - I did it myself at the hotel as I am used to. Anyway nobody might be in backstage with me - so I decided to go to the open court and stay there with Daniel. Was a big plus to might prepair on daylight and enjoy the sun and watch what US competitiors do and what we do different way etc. and I enjoyed it. The athmosphere was really friendly - that I almost felt I am the "cold nose" there - LOL. In Europe is a bit different - more rivality among competitors. This athmosphere in US I enjoyed really MUCH MORE - as I think this way it should be. In US you have really more opportunities than we in Europe - but in Europe people sometimes fight for non-existing benefits too much.... and almost forget that the first goal should be fun and enjoying what you do. Felt it is the right way - something my coach was talking about....

Competition was also different than in EU. First - it was way FASTER. We have always quarterturns - it was the same in US too, but we do NOT have T-walk or single posing in semifinals - here I said holly molly what to do? - but I think I enjoyed it too, and than mandatories - in USA you have one callout and good bye and also the callouts were pretty short. In Europe you have to prepare you will be at least in 3-4 callouts when you are good and judges will hold you in pose much longer... so it is more physically exhausting. Here it went really fast...

Than we had a break and we went to the hotel room. I was not used to this too.. but helped me to relax a bit. I ate some junk food a bit but kept my water out of my body.

Afternoon my class started the whole competition. And again - in Europe you have here another mandatories, posedown and posing routines and in callouts you have to prepare for 1-2 callouts. And the announcing of results is also long with sponsors talking meanwhile....

In USA we did only routines and than I waited the callouts - but immediatelly someone gave me a trophie and - I realized the win fully when I came to locker rooms and others congratulated me! And again - here congrats me all girls - figures and bikini too. The friendship was among all classes and I really LOVED it. Despite people in Europe were trying to put me down by talks I had no real rivals (I had only one another girl in the FBB class) and looked BAD (was softer look but you see why). Anyway I valuated my win by the way I had to go through and I was proud I was able to did it.

My USA experience gave me a lot of new views on the whole sport here. I almost forget here how I was disappointed from several people around in my Spring season. I am really thankfull I might compete there, enjoy it, win it - despite all - and hope to bring my possible best to USA stage. I am thankfull to Daniel as well as he managed a lot of things for me....Was the best end of my competing I may dream about.


Plus was in California... Do you remember how Franco in Pumping Iron says how mythicall is California for people here, and when telling you "go to compete to California" they mean place you never may get to... So I got there.


After competition I had two days serious problems with my minerals. Realized I am loosing pottasium very easily as my illness started another problem - cyclic hypokalemic paralysis - so next show I have to watch it out, because changing minerals and after competition food is a trigger of it and as I almost was paralyzed again as in 2008..... Luckily high dosage of potassium helped me, but we were pretty frightened when the whole Sunday night I could not get out of my bed and we had to supplement potassium each three hours. Tuesday morning I might to train again and did not get to the hospital! This trophie was really HARD EARNED including this.


I tried to enjoy all the junk meals USA offers - was in Jack in the box, In n out burger, Taco bell, Coldstone (finally I know what is it about and I am officially jealous we do not have it here LOL), Dominos pizza, Pizza hut, Red lobster, NY style pretzels..... Gained 12 lbs back the first week LOL.

We also have seen sharks in Mandalay, lions in MGM, fountains at Bellagio, volcano and jungle at Mirage and ships at Treasure island.... was in Luxor, NY, Camelot and Venezia Finally seen a lot from Vegas and was like Alice in the wonderland!

The only one minus was our way home. We should go via JFK to Prague... but JFK was under the water (again), we waited 20 hours, 2 flights were cancelled... and we were not able to make it to our connection flight back home. So had to go back to the hotel and next day we travelled to Mineappolis, from there to Amsterodam and from there finally to Prague. Our luggage came two days later ....

And that is probbably the end of my way till now and also official END of my CONTEST SEASON 2011. Was the best one I ever had and the NPC Pacific USA champion title is only the golden point closing it all! I decided to retire in Europe and let things flow now its own way - well I do not like the word "retired" as you never knows, lets call it better "a longer break". At least I need another year to have enough time to restore the metabolism again but the potassium disease, athmosphere in my own country, which is now pretty bad etc.. this all means the end at least here in my country.


But I feel inner peace now - no stress issues about the post-contest look, no need to overall publicity or to be loved by people, no interest in what people are talking about me, no hunt for titles anymore. I feel I just like the sport and is the way it should be. And FOR NOW this is the right way to end my story.


I am still working out and trying to re-build my body and to prepare for WPD I feel is my cup of tea and maybe the right place I may to go to. I feel like finally I have the class which is for my type of the body and I would like to start there when my restructuralization (LOL) will be done. This will be about my post-contest now....


I fought, I struggled, I cried, I bleed and sweated, I prayed, I hated and loved, I won and lost, I was adored and denounced too, I LIVED and FULLFILLED MY DREAMS!

Pictures:
Lucie´s picture of me
Two from the gym in Czech republic
One from Golds Gym
One from Red Rock photoshoot
Pictures from the competition


Check it out Lada, we are both wearing red suits doing the same thing during our routine!!! That is AWESOME!!!! :hugme: How Crazy is that tho!!

[Bronwyn]

Check it out Lada, we are both wearing red suits doing the same thing during our routine!!! That is AWESOME!!!! :hugme: How Crazy is that tho!!

haha thats hilarious :D and yes, really I also had legs exactly the same :D standing at the one and same red colour :D lol what a coincidence :hugme:

[Bronwyn]

today(WED 14th/09)



training shoulders
side laterals 6x10+8-6 - 22+11lbs
lying on a flat bench side laterals 4x150 - 11 lbs
lying rear laterals 6x12 - 22lbs
cable crossover rear laterals 4x12 - 22lbs
upright rows 4x12 - 44 lbs
biceps cable curls 4x10 - 44lbs
I had a funny accident while doing crossed rear laterals on upper cables, when one wire went trough the little bit loose snap hook onthe opposite one cable - so they sticked together and I could not drop it or let it be or to do anything with that, so had to call my fiancé from the opposite side of the gym to open the snap hook and get the wire out (it opens the direction into - so it went in but not out off itself). He told me how the hell this might happen to me and that he should make a picture of it as is really weird :D LOL YES! this is me! :DI laughed almost the whole next set after it...

[DavSmith]

Great pics, very nice journal i'll check on it alot
congrats on your progress

[stephaniewilles]

today(WED 14th/09)



training shoulders

side laterals 6x10+8-6 - 22+11lbs
lying on a flat bench side laterals 4x150 - 11 lbs
lying rear laterals 6x12 - 22lbs
cable crossover rear laterals 4x12 - 22lbs
upright rows 4x12 - 44 lbs
biceps cable curls 4x10 - 44lbs

I had a funny accident while doing crossed rear laterals on upper cables, when one wire went trough the little bit loose snap hook onthe opposite one cable - so they sticked together and I could not drop it or let it be or to do anything with that, so had to call my fiancé from the opposite side of the gym to open the snap hook and get the wire out (it opens the direction into - so it went in but not out off itself). He told me how the hell this might happen to me and that he should make a picture of it as is really weird :D LOL YES! this is me! :DI laughed almost the whole next set after it...

Hahahaha!!! That is funny, sounds like me!!! :no:

[Bronwyn]

Steph yes it was :D Daniel should shoot it :D you would laugh too - all here :)

-------------------
Today I literally get up by my butt first.... my back started to hurt like crazy (probably not used to hip rises) in the morning - lower back is sore - so I had to wait for painkillers, when they will start to work - to may even go to my job... no mention I could not do my cardio... and in the job I realized I forgot my grilled chicken meat at home so have no meals here :no:

Haha I hope all is over now...
So for today all is totally out of schedule, cardio and food too... one whole week I am trying to set back the diet and I am not able to keep it up, each day is some small mistake, but I see I can not continue like this. Must sit and WRITE DOWN some schedule to may stick to.... including training and some GIVEN food (usually it is OK during the day but is bad during evenings, when I am lazy to cook).
I am 22 lbs above my competition weight again and want to drop it down to keep it 11-15 lbs above only. So have to loose at least 7-8 lbs.

[stephaniewilles]

I think keeping the offseason weight right where we want it is the hardest part of what we do. I have a pair of shorts that if I cant get my butt in them I know its time to start more cardio...lol

Sorry your back was hurting and its so the worst thing when you forget your food. Hope it all works out!!!!

[freebirdmac]

Boy, 11-15 pounds over comp weight is tough! That's staying pretty darned lean!

[Bronwyn]

I think keeping the offseason weight right where we want it is the hardest part of what we do. I have a pair of shorts that if I cant get my butt in them I know its time to start more cardio...lol
Sorry your back was hurting and its so the worst thing when you forget your food. Hope it all works out!!!!

Yes - I always say "not this time" and always I go nuts after :dunno: This year it do not look that awfull at least, but two seasons before it was always crazy.... More when I usually a little bit "overdo" my thyroid medicine in precontest so than I return back to smaller dosages my Doctor recommended me (and which do not work that good - but my Doc do not want to hear to upped it for me or to chane the medicine for me... so not telling her anymore :o ). Plus I have DD+ chest in offseason (while having B in precontest) lol - so I always look VERY DIFFERENT on and off season....


Boy, 11-15 pounds over comp weight is tough! That's staying pretty darned lean!

Yes that is what I want - to stay as lean as possible while having my metabolism fixed. Because than I have to go to 30 weeks of dieting what is not good! The leaner I will be - the shorter the real tough diet may be. So think if now I will be able to fix it to 15lbs above, with having one cheat a week (sushi) - I will have easier way than.Plus I want to downsize a bit for WP - do not need to grow anymore and may focus at shape and quality NOW :)

[Bronwyn]

Todays training:
legpress 1x15 - machine constr. (MC), 1x20 - 110+mc, 5x25-20 - 220 lbs + mc
leg extensions 5x12-15 - 33lbs+ frogjumps 10-12x
leg curls 4x15 - 55 lbs
seated leg curls 4x12 - 77 lbs
donkey calve rises 5x12 -220 lbs

afternoon will go to historical fairs and to wine trade - as young wine is starting its season. As it is a part of grape juice and part of wine I really love it, however it makes you dizzy very easily LOL.... will go with another FBB from here and with my man, there will be also ancient and miledival fair and games - bettles with real swords etc. - I really love it. So looking forward to it as it looks we will have a nice weather...

[stephaniewilles]

[QUOTE=Bronwyn;1537336]Yes - I always say "not this time" and always I go nuts after :dunno: This year it do not look that awfull at least, but two seasons before it was always crazy.... More when I usually a little bit "overdo" my thyroid medicine in precontest so than I return back to smaller dosages my Doctor recommended me (and which do not work that good - but my Doc do not want to hear to upped it for me or to chane the medicine for me... so not telling her anymore :o ). Plus I have DD+ chest in offseason (while having B in precontest) lol - so I always look VERY DIFFERENT on and off season....



I always say that too...not this time lol!! I can be about 20lbs heavier off season but would of course like 10lbs only!!!:yep:

[katt981]

Todays training:
legpress 1x15 - machine constr. (MC), 1x20 - 110+mc, 5x25-20 - 220 lbs + mc
leg extensions 5x12-15 - 33lbs+ frogjumps 10-12x
leg curls 4x15 - 55 lbs
seated leg curls 4x12 - 77 lbs
donkey calve rises 5x12 -220 lbs

afternoon will go to historical fairs and to wine trade - as young wine is starting its season. As it is a part of grape juice and part of wine I really love it, however it makes you dizzy very easily LOL.... will go with another FBB from here and with my man, there will be also ancient and miledival fair and games - bettles with real swords etc. - I really love it. So looking forward to it as it looks we will have a nice weather...

The fair sounds like a great time! Is that an annual event?

[Bronwyn]

I always say that too...not this time lol!! I can be about 20lbs heavier off season but would of course like 10lbs only!!!:yep:
I heared this so many times from so many people that I am even not ashamed of that now... :) Anyway today I noticed I am not looking that bad as I looked last post-contest - while I have the same weight....


The fair sounds like a great time! Is that an annual event?
Yes this year wine celebration was annual event -as it was in the whole city. Years before it was on the castle only... plus I am keen on two types of wine - young wine and hot wine with spice - both you may get seasonally, young one only few days in Autumn and hot wine only around X-mas :) (remember my small sins in diet last year - hot wine after training in freezy weather and snow - LOL)

BTW this is an owl from the market :)

[Bronwyn]

Today:
lat pulldowns 2x12 - 44, 1x10 - 88, 3x10 - 110, 1x8 - 132lbs new PR!
superset
- shrughs 3x15 - 22lbs
- seated rows 3x15 - 66lbs
side laterals 4x10 - 22lbs
rear laterals 4x10 - 16.8lbs
front plate rises 3x12 - 22lbs
biceps curls 3x10 - 22lbs
superset
triceps rope extensions 4x10 - 66lbs
biceps cable curls 4x10 - 66lbs
crunches 3x20 - BW
hanging crunches 3x8 - BW

Off day in food - sushi time. Got frogles? :D LOL

[Bronwyn]

So is after Olympia. I watched the girls mainly and I am happy for my friend Brigita, who placed third. She is constantly great looking and she deserved it fully :) and I may say I stood on stage with 3rd from Olympia once :D Also I really like Alina - who is huge but still keeping up the certain level of feminity....

on the other hand I am not happy about the new rules - I already wrote it to main topic, but all are concerned only about men there... so I am adding it here - because I see this as very BAD for female bodybuilding and new WP class. As how many competitions they have? They had like 4 -5 (!) this year? And new WP? They will be NOT at Arnold... probbably - right? So not top 3 in any show and how many shows will be held... and will Miss Olympia held for them at all?

Is not it contraproductive to start a new division than - to encourage more feminine women to compete - when this will surely discourage many of new girls?

I would say this would be fair if: All clases will have SAME AMOUNT OF QUALIFIERS and when someone will win more than 1 x - at the second will be qualified instead to have at least one person from each show...

Or if they want to decrease MAINLY THE BUDGET - let they still let go top three as qualifed but PAYED HOTEL/JOURNEY will be only for winners.

That is all... Today off day. Nothing to write about.

[Bronwyn]

http://img823.imageshack.us/img823/4777/hlavickad.jpg

Time to start a new chapter of the journal - as I already figured out my new plan, have to prepare myself now, without coach. Figured it out with my fiancé only.... and with help from my old training diaries....
Diet, basic meal plan done... now just prepare supplement plan - will be very basic one and than the hardest work - stick with all of that.

First part is to get down from my current weight 159 lbs to aprox. 143-144 lbs, while keeping VERY LOW cardio and higher intake - just clearing meals during the week. This phase will probbably last till first half of November/December.

Than will up my cardio and will let down my carbs to keto-mode and will try to get to almost competetive 130 lbs... till February/March probbably...

And from March - in third phase - I would like to cut down and DOWNSIZE my legs and midsection to 116-117 lbs! (this year I competed with 132lbs). Think here I will focus at the 90ties look...

Off course this all will be modified according of what I will look like and how my body will react to it. As I do not need to stress out with shows now and hunt for quality and size anymore - I maybe may shorten the break to only one/3/4 of year...
All will be modified but at least I have some frame now, something to stick with as it is the main problem of offseason. A feeling of clue-less-ness :)

[Bronwyn]

OK, my goal is to watch my weight now during the week to set up new carbs and meat income. I am back on clean food.

Food today:
pre-workout shake and supps (shotgun, aminos, vitamines)
50g corn bar immediatelly after training
1/2 bag of rice (50g carbs) and chicken meat 100g
1/2 bag of rice and chicken meat 100g
chicken meat 100g with almonds 25g
chicken meat 100g with almonds 20g
5 eggs (whole) with green beans

this will be my workout day food... meat may vary 400-500g of something.

Training:
incline dumbell press 1x10 - 22, 1x10 - 33, 4x 12-9 - 44 lbs (I am satisfied with 12 reps in first two sets, felt easy)
cable crossovers 4x15 - 33 lbs
lower cable crossovers 4x12 - 33 lbs
superset
- triceps rope extensions 4x12-10 - 66lbs
- rope overhead extensions 4x10-6 - 66 lbs
crunches ? x 100 - BW (doing now 100 reps each day and alternate it with heavy dumbells) + vacuum training (must get down my waist line and I always did vaccum before, so returned to this).

Feeling finally focused in real.

[shankuan]

Lada, not sure if I saw you post this up but which federation did you compete in over in the USA? Was it NABBA? They are the only organization I know that's like the NPC, but allows non-US citizens to compete without being a resident.

Are you planning to compete in WPD in NPC?

[katt981]

how do you like Shotgun? I've been searching for a new pre-workout drink just to change it up. I've done Jacked, No Xplode and Super Pump. Looking at Razor 8, Hemo Rage or Napalm for my next choices.... hmmmmm.

[Bronwyn]

Lada, not sure if I saw you post this up but which federation did you compete in over in the USA? Was it NABBA? They are the only organization I know that's like the NPC, but allows non-US citizens to compete without being a resident.

Are you planning to compete in WPD in NPC?

I am RETIRED now - lets say, but I decided to make some changes to prepare to WPD - as I believe one day I will get a chance to stand there. And resizing from bodybuilder (or well - half/bodybuilder - as I am smaller still but think I am bigger than current WPD PROs maybe) will take some time. I have to go to way of trying and searching - as till nowadays I was still training for two things - to be bigger and to be harder - non of that I need now. I need to bring back more shape, symetry and elegance and LESS size and conditioning....

So I retired for a while, gave my body a break and now want to make a re-born of my 90ties physique I tended to that days.... and I need some timeline, so I chose Autumn as a border line. In one year a lot of things may happen, so I will see..... If I will not get a chance - in USA or in Europe - I will be in shape at least and prepared to go on stage when they will call me :) ;)

So no - now I am in real planing nothing exact... just think one year of prep may bring me a new body ...


how do you like Shotgun? I've been searching for a new pre-workout drink just to change it up. I've done Jacked, No Xplode and Super Pump. Looking at Razor 8, Hemo Rage or Napalm for my next choices.... hmmmmm.

I like it. I am trying it now. Taking it as a aminos/protein supplement mainly. Must say the NO pump is not that visible as like when I had some NO supplement only. Anyway I like the complexity of this product - with all those aminos and proteins and other stuff in and I work out before my breakfast in the morning, cant eat much before so early and from the time I take Shotgun I do not sleep in the gym anymore. Also it is easy to digest - so I do not feel bloated as when using some protein shake.

What I really like is the lemon taste of it and the easy solubility - no mixing it is necessary, it melt down itself, just thrown to the water....

From all products I like Isolyze as protein, Atomic 7 as amino acids and Shotgun as preworkout drink the most :D - my favs - hell no one of them may be bought here in our country! :no:

[Bronwyn]

Today

Shotgun
cereal bar 50g
- workout
grapes 250g
chicken meat 100g + 1/2 bag rice (50g carbs)
chicken meat 100g + 1/2 bag rice (50g carbs)
chicken meat 100g
chicken meat 100g
eggs 5x

Training:
lat pulldowns 1x10 -44, 1x12 - 66x, 1x12 - 99, 3x10 - 132 lbs PR in sets and reps
standing lat pulldowns 2x10 - 33,44, 3x10 - 55 lbs PR
- superset
shrughs 4x12 - 22 lbs
seated cable rows 4x10 - 77 lbs
biceps dumbell curls 4x10+5 - 33+22 lbs
cable biceps curls 4x10 - 55 lbs

Happy to be able to eat clean again, cooking my chicken now with sauce:
ginger, cinamon, kurkuma, a little bit of diet ketchup (not sweet) - this all mix together, add one spoon of olive oil and cook it with a bit of water on the pan..... when the meat is almost done, I am adding almonds and garlic when I want it a little bit rough or cottage cheese (certain kind) when I want i soft and cook on smaller fire a bit - and it is very good :yep: .....

[Daniel Minarsky]

http://i1.cpcache.com/product/51268978/big_strong_n_sexy_framed_tile.jpg

[stephaniewilles]

Today

Shotgun
cereal bar 50g
- workout
grapes 250g
chicken meat 100g + 1/2 bag rice (50g carbs)
chicken meat 100g + 1/2 bag rice (50g carbs)
chicken meat 100g
chicken meat 100g
eggs 5x

Training:
lat pulldowns 1x10 -44, 1x12 - 66x, 1x12 - 99, 3x10 - 132 lbs PR in sets and reps
standing lat pulldowns 2x10 - 33,44, 3x10 - 55 lbs PR
- superset
shrughs 4x12 - 22 lbs
seated cable rows 4x10 - 77 lbs
biceps dumbell curls 4x10+5 - 33+22 lbs
cable biceps curls 4x10 - 55 lbs

Happy to be able to eat clean again, cooking my chicken now with sauce:
ginger, cinamon, kurkuma, a little bit of diet ketchup (not sweet) - this all mix together, add one spoon of olive oil and cook it with a bit of water on the pan..... when the meat is almost done, I am adding almonds and garlic when I want it a little bit rough or cottage cheese (certain kind) when I want i soft and cook on smaller fire a bit - and it is very good :yep: .....

Nice workouts and CLEAN EATING!!!!!!!! Rice sounds so good right now!!!

I'm glad you found that spot were you are looking good off season, its so hard.....

[Bronwyn]

Nice workouts and CLEAN EATING!!!!!!!! Rice sounds so good right now!!!

I'm glad you found that spot were you are looking good off season, its so hard.....

I am trying to, but must admit I ate chocolate bar afternoon - as I am craving chocolate in my days! :drool: :no: ..... not other days, but during this period of month I would kill for a chocolate, dont know why ...


Today I still keep eating clean, will see afternoon again.

----------------------------------------------------------------------------------------------

Today:
same food as previous days - shotgun, corn bar, few plums, chicken meat 400g during the day, one bag of rice......

Training:
side laterals 1x10 - 22, 4x12 (as much as possible with hevy weight and than lower weight) - 33+22lbs

lying side laterals 1x6 - 22lbs - new PR, 4x15 -11 lbs
rear laterals 4x15 - 11 lbs
cable rear laterals 4x12 - 22 lbs
front plate rises 4x12 - 33 lbs

[Daniel Minarsky]

I am trying to, but must admit I ate chocolate bar afternoon - as I am craving chocolate in my days! :drool: :no: ..... not other days, but during this period of month I would kill for a chocolate, dont know why ...


Today I still keep eating clean, will see afternoon again.



http://i55.tinypic.com/zlwuo7.jpg

[Bronwyn]

LOL to my man (Daniel-James is my fiancé :) ) - just do not post the one how I look precontest LOL (the one in the cage you know which one) :D LOL

Today I woke up sick. Sneeze, my stomach hurts me... I am not able to eat much. Ate one cornbar and piece of cicken in the morning and salmon now and I will probbably stay hungry for the rest of the day.... just drinking a herbal tea.... think may be some gastritis problem, but should be gone in one-two days as it looks irritated by food maybe, or painkillers may cause it too what I read.... so I will keep the warm herbal tea the whole day and avoid heavy food.. and I will see tomorrow.

Anyway this should be my off day, no matter what. My training is tomorrow... and Saturday is a horse expo here and I want to go to have a look and meet my friends, so hope I will be OK.

[stephaniewilles]

I am trying to, but must admit I ate chocolate bar afternoon - as I am craving chocolate in my days! :drool: :no: ..... not other days, but during this period of month I would kill for a chocolate, dont know why ...


Today I still keep eating clean, will see afternoon again.

----------------------------------------------------------------------------------------------

Today:
same food as previous days - shotgun, corn bar, few plums, chicken meat 400g during the day, one bag of rice......

Training:
side laterals 1x10 - 22, 4x12 (as much as possible with hevy weight and than lower weight) - 33+22lbs

lying side laterals 1x6 - 22lbs - new PR, 4x15 -11 lbs
rear laterals 4x15 - 11 lbs
cable rear laterals 4x12 - 22 lbs
front plate rises 4x12 - 33 lbs

Hey dont be too hard on yourself gir!!! It is the offseason for you and your entitled to a cheat here and there. Chocolate...yummmmm:drool:

Bread sounds good too!!!;)
I think your doing great!! I love reading your entries!!!:)

[Bronwyn]

Hey dont be too hard on yourself gir!!! It is the offseason for you and your entitled to a cheat here and there. Chocolate...yummmmm:drool:

Bread sounds good too!!!;)
I think your doing great!! I love reading your entries!!!:)

Yes thanks, well i am now watching my food as we are making an "experiment" with Daniel - we are watching how many carbs I may have dialy (aproximatelly) and NOT gaining the weight up. Is key for offseason diet (as I think offseason sould not be only the pigging up, especially in my case).. I have to follow this plan as much as I can to see what happen... right now I am around 200-150g carbs/day dialy...

Tomorrow will have an off day in food :) anyway no sushi, as I am going with my friend to horse show!

With my training diary - trying to keep it exact to may see it later and say " oh this is what I did" :) as sometimes I forgot to write my plan to my big training diary and forgot what I did in the past and what worked good :yep:

[Bronwyn]

food:
corn bar + shotgun
peach
salmon 100g
chicken meat 400g
rice 1 bag (120g)

Feel way better. Yesterday was not able to eat whole day, just drunk herbal tea and in the evening I was able to eat some chicken meat, just the grilled plain meat... but ate 1/2 of small chicken. And I felt asleep very early (for me)... so today I was able to train and feel way better - I am able to eat today and no cramps.

Training (6 AM-7:15 AM)
leg extensions + frogjumps 7x20 + 12 - 33lbs + BW
leg curls 4x12 - 55 lbs
seated leg curls 4x12 - 66 lbs
seated calve rises 4x12 - 88 lbs
donkey calve rises 4x20 - 220 lbs

Tomorrow off day instead training, going to horse expo and show with my friend Martina.

[stephaniewilles]

Yes thanks, well i am now watching my food as we are making an "experiment" with Daniel - we are watching how many carbs I may have dialy (aproximatelly) and NOT gaining the weight up. Is key for offseason diet (as I think offseason sould not be only the pigging up, especially in my case).. I have to follow this plan as much as I can to see what happen... right now I am around 200-150g carbs/day dialy...

Tomorrow will have an off day in food :) anyway no sushi, as I am going with my friend to horse show!

With my training diary - trying to keep it exact to may see it later and say " oh this is what I did" :) as sometimes I forgot to write my plan to my big training diary and forgot what I did in the past and what worked good :yep:
Thats a great way to do it, keep track of it and see what works best for you. I can have 200 g carbs a day in off season as long as I do cardio 4 or 5 days a week lol!!!

Hope the horse show was fun! I grew up on ranches and around horses, I so miss that!! To freaking expensive tho!!

[Bronwyn]

Thats a great way to do it, keep track of it and see what works best for you. I can have 200 g carbs a day in off season as long as I do cardio 4 or 5 days a week lol!!!

Hope the horse show was fun! I grew up on ranches and around horses, I so miss that!! To freaking expensive tho!!

Yes I will see too. Seems good now - as I lost 2.2lbs/week

Horseshow was great but a lil crowdy what I do not like a lot. I also was around horses on farms from my childhood but now I do not have money and time - mainly time as in my 19ties I rode horses for rich people who owned them but not rode them :) so had it for free.... anyway now I do not have that much time around as horse mean mainly the work around, not only riding...

---------------------------------------------

Today morning I was pleased my weight went down 2.2 lbs - and I still had pretty high carbs. So will continue next week for confirmation as this week may be not exact thanks to PMS.

The whole day was off, including the food however I did not ate that much, was not time for that on that show.... only drunk some young wine again as they had it there :) lol...
Horses were awesome, adding few pics... first are horses used to work in woods, almost 4 tons of muscles. second beautiful friesian and friesian showing some dressage, third awesome turkmenian Achal tekke horse - exotic and mystic horse (I used to rode one when I was a kid).

[Bronwyn]

Sunday off. But at least I was able to put away several pair of shoes, bags and jeans... which only occupied the space in our place. Also I packed my "summer clothes" as it is already cold weather here, afternoon temperatures are still above 68°F, but mornings are freezy - around 35-40°F.... so I changed clothes to my Autumn long skirts, cowboy boots and thick sweaters....

Monday morning - training
incline dumbell press 1x10 -22, 1x10 -33, 4x10-12 -44lbs
superset
- upper cable crossovers 5x16-18 - 33lbs
-lower c.c. 5x12 - 33lbs
one arm triceps extensions 4x12 -33lbs
superset
- overhead tri rope extensions 4x10-12 -77lbs
- rope extensions 4x8 - 77 lbs
crunches 100 reps in 3 sets (doing 100 reps now, than will add some more) - BW

Weight stayed low despite my day off in the food, so seems like 200g carbs a day will work for me nicely. this week I want to confirm it...
food:
shotgun and cereal bar
apple
rice and chicken meat
rice and chicken meat
chicken and cottage
chicken and cottage
eggs

[Bronwyn]

Czech Republic Bodybuilder Lada Plihalova Trains Legs at Golds Gym Flamingo in Las Vegas! - RX Muscle Forums

I added some vids at my personal sites, so here you may see me in 2011 bulking phase now, some vids are exercises I am talking about and I am not sure by the name - as lying side laterals or lower cable crossovers, so you may take a look there to see what I mean.

[katt981]

OMG those horses are BEAUTIFUL!

I just packed away my summer clothes yesterday :byeg: really not ready for the cold weather yet. :no:

[Bronwyn]

OMG those horses are BEAUTIFUL!

I just packed away my summer clothes yesterday :byeg: really not ready for the cold weather yet. :no:

Yes, best from our country, I really loved the black Achal tekke horse...with so proud strange eyes...

And I hate it now as mornings are freezy and afternoons are hot - so morning I go to work fully clothed and back home I go with my hands full.

[Bronwyn]

Today I was too tired so I added one extra hour of sleep and trained afternoon... crowded locker room really answered my why I am getting up so early now... gym was OK - I was surprised.

I ate carb bar, rice and chicken 2x, chicken meat, tomatoes, eggs.

Training:
lat pulldowns 1x20 - 44, 1x15 - 77, 3x10 - 110lbs
one arm dumbell rows 1x10 - 44lbs 3x10 - 66lbs
superset
- shrughs 4x12 - 22lbs
- seated cable rows 4x10 - 77lbs
standing rows 4x12 - 44,44,33,33lbs
dumbell curls 4x10 - 33+22lbs (always up to 10)
cable curls 4x10 - 66lbs
crunches 115 reps in 4 sets

[Bronwyn]

Food:
corn bar, peaches, shotgun
2x chicken with rice - italian version (chicken, chopped tomatoes, garlic, oregano, spaghetti spice, mushrooms)
2x chicken without rice - with cottage cheese

Training
1) side laterals 1x10 - 22, 4x10+5 - 33+22lbs
2) lying laterals 4x10-8 - 16.8lbs
3) lying rear laterals 4x12 - 22lbs
4) side cable laterals 4x12-15 - 16.8lbs
5) rear cable laterals 4x15-20 - 22lbs
6) front plate rises 4x10 - 33lbs
7) reverse peck deck 4x12 - 55lbs

We have a state hollidays today so I am at home and might sleep longer and train at 8AM, not 6AM as usually. Now I have a day off. Watching some films in TV... resting. Tomorrow I have to go to the job as I do not have any vacation left - while many people here are taking their vacations....

[katt981]

I love sleeping that extra hour or two on the weekends! :yep:

[Bronwyn]

I love sleeping that extra hour or two on the weekends! :yep:

Yes me too.. I am the "owl" type - I can work till the midnight but I would sleep till noon than. So early morning wakeup is not that good for me....
Anyway after my "afternoon experience" I am returning back to my early morning trainings as I simply love my tranquility :)

[Bronwyn]

Today only a very short note - it is an off day

Cardio 30 minutes at home done

carbs only morning - 1 corn bar 50g
chicken meat and cottage during the day....500g chicken and 150g cottage :)

[Bronwyn]

Today:
1x cereal bar, shotgun
300g chicken with tomatoes
2x rice (we forgot to boil ours so I bought something what is a rice like for ricecakes - same processing - but not sticked together as a cake, is called "burizony" in Czech - I cant name it in ENG)
1x pear
150g sausages (80% chicken meat - this kind is a bit expensive but good one)

Training: as I will be not able to train during the weekend and I have big legs enough for WP (I want to push my look towards) I skipped leg training and trained my "weak part training" instead.

1) side laterals 5x12 - 22lbs
2) lying rear laterals 5x20 - 11 lbs
3) side laterals 2x10 - 22 lbs
4) lat pulls 1x20 - 44, 2x10 - 77, 3x10-8-6 - 110 lbs
5) standing lat pulls 3x10 - 44 lbs
6) one arm + paralel undergrip machine pulls 3x10-8-8 +10 - 55lbs
7) shrughs 2x15 -22lbs
8) biceps curls 4x10 - 22 lbs

Than was no time to continue as I had to buy those rice pieces :)
Weekend will have off from training and will write here back on Monday again.
Measured myself too today, waist is 1cm down, arm 1cm up (-0,4 and +0,4"), weight is slightly smaller (71,3kg to 71,2kg (-0,22 lbs - really not much) ) - not so bright movement but still moving down with almost no cardio and 200g of carbs a day.

[stephaniewilles]

Sunday off. But at least I was able to put away several pair of shoes, bags and jeans... which only occupied the space in our place. Also I packed my "summer clothes" as it is already cold weather here, afternoon temperatures are still above 68°F, but mornings are freezy - around 35-40°F.... so I changed clothes to my Autumn long skirts, cowboy boots and thick sweaters....

Monday morning - training
incline dumbell press 1x10 -22, 1x10 -33, 4x10-12 -44lbs
superset
- upper cable crossovers 5x16-18 - 33lbs
-lower c.c. 5x12 - 33lbs
one arm triceps extensions 4x12 -33lbs
superset
- overhead tri rope extensions 4x10-12 -77lbs
- rope extensions 4x8 - 77 lbs
crunches 100 reps in 3 sets (doing 100 reps now, than will add some more) - BW

Weight stayed low despite my day off in the food, so seems like 200g carbs a day will work for me nicely. this week I want to confirm it...
food:
shotgun and cereal bar
apple
rice and chicken meat
rice and chicken meat
chicken and cottage
chicken and cottage
eggs

Wow those horses above are huge!!! And wine sounds good too, actually champagne is my favorite or Sangria.

rice, cottage cheese, apple :drool::drool::drool::drool:
Looks like you have dialed in what you can and cant have thats the hardest part. :)

[Bronwyn]

Wow those horses above are huge!!! And wine sounds good too, actually champagne is my favorite or Sangria.

rice, cottage cheese, apple :drool::drool::drool::drool:
Looks like you have dialed in what you can and cant have thats the hardest part. :)

Hi, yes it looks like I found the right Nr. of carbs and proteins where I "sit" on the weight or little bit leaning out - without any cardio.

It is 200g of carbs and 20-30g fat/day and 2,5g of protein for 1kg of bodyweight (a little over 1g for 1lb). That is good - very good as my body seems to work with more carbs than the last year. I gained less post-contest and still keeping a lot of muscles... what is great.

keep it up girl, soon will be apples, cheese and rice for you too :) (Or rice at least you may afford in precontest right? :);) )

[Bronwyn]

Training today:
1) incline dumbell press 1x12 -22, 1x12-33, 4x10-12 - 44lbs
2) upper cable crossovers 1x10 - 22, 2x15 - 33, 3x10-12 - 44lbs
3) lower cable crossovers 4x12-15 - 33lbs
4) superset
- triceps extensions 4x10-6 - 77lbs
- overhead triceps extensions 4x10-6 - 77lbs
5) crunches 120 reps in 5 sets - BW

Food:
peach+shotgun
mixed eggs + yoghurt with berries and cereals
rice 1/2bag + tuna
rice 1/2 bag + tuna
chicken meat 250g (in 2 meals)

Felt tired in the morning as I could not sleep well the whole night. Back in the job.

[swingslammer]

Hi, I just wanted to say I always enjoy reading your journal. I really like getting to know about a person and your life is fun to read about. Thank you.


Keep working, I think if you if you can "Bring back the 90s" you will have great success.

[Bronwyn]

Hi, I just wanted to say I always enjoy reading your journal. I really like getting to know about a person and your life is fun to read about. Thank you.


Keep working, I think if you if you can "Bring back the 90s" you will have great success.

Thanks a lot...

Yes right now I wanted to share here what I watched at youtube few minutes ago:

7ck5O-ILUBY

Arent they WONEDRFULL?

Last weeks when I decided what to do next, I really thought about that all and asked where am I and what I really wanted to do, when I started.... Our look is changed by changes in the sport too.... We are always tending to push ourselves to be bigger and better - there where the best of us already are.
But there is so big progress anyway and I still want to be the original 90ties way. I started to look this way - not the way the best girls look today. So I decided to re-create the body I really want - no matter what will be and where it will bring me in my sport career :) ;)

https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-snc6/168728_1415669691185_1815883740_776650_5508252_n.j pg
(Me in 2009)

[Bronwyn]

Watched few vids from 90ties. And I am again fascinated by that. I cant help myself, but 90ties were the best combination of shape, size, conditioning and ELEGANCE ever! And both men and women classes. I am not wondering why I was catched by that when I was a teenager. And as I said I am definatelly out from crazy hunting the size and hardness....

Food today:
shotgun, cereal bar
chicken and rice and cottage
eggs in the evening....

Training:
1) lat pulldowns 1x12 - 44, 1x12 - 66, 2x10-8 -110, 1x8 - 126,5, 1x6 - 132 lbs PR!!

2) superset
seated shrughs 5-6 x 10-12 - 22 lbs
seated cable rows some sets (more than 4) x some reps - weight ???
3) machine rows one arm rows+paralel grip 4x10+10 - 55 lbs
4) dumbell biceps curls 4 (?)x10 - 22 lbs
5) cable biceps curls 4-3x10-12 - 66 lbs

From the superset for back I am not sure what I did for sure as I had a discussion with my fiancé Daniel about my techniques in training what made me not focused for other exercises a lot. Daniel says my training techniques are not good... anyway I cant help, any time I am trying to train "right" I end up with the pains in joints/spine.... :no: this time I ended up with hurting left shoulder :dunno: Maybe I am wrong, but I cant help myself... I simply have to train the way I am used to...

[katt981]

way to PR on the lat pulldowns! :)

[stephaniewilles]

Hi, yes it looks like I found the right Nr. of carbs and proteins where I "sit" on the weight or little bit leaning out - without any cardio.

It is 200g of carbs and 20-30g fat/day and 2,5g of protein for 1kg of bodyweight (a little over 1g for 1lb). That is good - very good as my body seems to work with more carbs than the last year. I gained less post-contest and still keeping a lot of muscles... what is great.

keep it up girl, soon will be apples, cheese and rice for you too :) (Or rice at least you may afford in precontest right? :);) )

I wish I could have rice during prep.... even a half a cup once a day keeps me from losing weight. I am so carb sensitive its unreal. So because I cant have veggies bcs of my tummy I have 3 oz of red potato no skin comes out to 15 carbs for the 3 oz. I do that twice a day with my chicken meals. I'm about 4 lbs from being where I originally though I would be so I may get some rice just to keep me from getting too lean since I'm 7 weeks out and already so close. Who knows only the mirror can tell haha!!

[Bronwyn]

way to PR on the lat pulldowns! :)

Thanks :) I need bigger V shape, smaller waist and better arms. Anyway cant do pullups from some time when I tore something in my upper back...


I wish I could have rice during prep.... even a half a cup once a day keeps me from losing weight. I am so carb sensitive its unreal. So because I cant have veggies bcs of my tummy I have 3 oz of red potato no skin comes out to 15 carbs for the 3 oz. I do that twice a day with my chicken meals. I'm about 4 lbs from being where I originally though I would be so I may get some rice just to keep me from getting too lean since I'm 7 weeks out and already so close. Who knows only the mirror can tell haha!!

Nice being close to your competition shape so far from the competition - way to go!
In diet I am also sensitive anyway still using rice most of the time. But cant go over 50g of carbs/day to leaning out! That is why I am doing keto or almost keto diet during my season.
To be honest I am surprised how my body works now - and how much carbs I may have and not getting fat - with NO cardio (30 minutes twice a week is not a cardio!) I never was over 200g before! :yep:

[Bronwyn]

Today:
shotgun
1 cereal bar

turkey neck meat (had one in the evening instead eggs too... Daniel joked about the look of the neck, as it look like some Fear Factor food - but I like the meat LOL ;) - adding one pic :D )
rice
chicken

Training:
1) side laterals 2x10 -22lbs, 2x10+6 - 33+22 lbs, 1x12 - 22 lbs
2) lying rear laterals 4x12 - 22 lbs
3) front plate rises and attempt to press dumbells (cant press weights since 2000 when I tore the shoulder) 3x10 - 22 lbs + 3-4x?-11-16,5 lbs (Daniel adviced me to try Arnold press and it was way better despite I felt triceps too)
4) cable side laterals 3x12 - 22lbs
5) cable rear laterals 3x12 - 22 lbs
6) reverse peck deck 3x12 - 55lbs
7) crunches 5x20 - BW + planks

[stephaniewilles]

Today:
shotgun
1 cereal bar

turkey neck meat (had one in the evening instead eggs too... Daniel joked about the look of the neck, as it look like some Fear Factor food - but I like the meat LOL ;) - adding one pic :D )
rice
chicken

Training:
1) side laterals 2x10 -22lbs, 2x10+6 - 33+22 lbs, 1x12 - 22 lbs
2) lying rear laterals 4x12 - 22 lbs
3) front plate rises and attempt to press dumbells (cant press weights since 2000 when I tore the shoulder) 3x10 - 22 lbs + 3-4x?-11-16,5 lbs (Daniel adviced me to try Arnold press and it was way better despite I felt triceps too)
4) cable side laterals 3x12 - 22lbs
5) cable rear laterals 3x12 - 22 lbs
6) reverse peck deck 3x12 - 55lbs
7) crunches 5x20 - BW + planks


OH thats so not right....GROSS!!!!! :no: LOL

[stephaniewilles]

Thanks :) I need bigger V shape, smaller waist and better arms. Anyway cant do pullups from some time when I tore something in my upper back...



Nice being close to your competition shape so far from the competition - way to go!
In diet I am also sensitive anyway still using rice most of the time. But cant go over 50g of carbs/day to leaning out! That is why I am doing keto or almost keto diet during my season.
To be honest I am surprised how my body works now - and how much carbs I may have and not getting fat - with NO cardio (30 minutes twice a week is not a cardio!) I never was over 200g before! :yep:
I just hit a point were I get lean enough and my metabolism kicks in to high gear. Most likely I will add an extra shake and rice from time to time to keep my weight up. I'll take it day by day!!

I'm so happy for you though, off season is always a struggle for me, I"m so happy you found that balance and cardio only twice a week is awesome!!!:yep:

[Bronwyn]

OH thats so not right....GROSS!!!!! LOL

LOL I was wondering if to show it or not :D LOL but believe me the turkey neck taste great and it is interesting to see on my facebook how girls from my country all says YUMMY and USA girls all says "gross" :D As "our" girls knows turkey necks from their own kitchens :D :D ;)


I just hit a point were I get lean enough and my metabolism kicks in to high gear. Most likely I will add an extra shake and rice from time to time to keep my weight up. I'll take it day by day!!

I'm so happy for you though, off season is always a struggle for me, I"m so happy you found that balance and cardio only twice a week is awesome!!!

Yes that is great. I do not have such a point and have to fight till the end always :)
Yes it is... anyway I see I am standing on the dead point right now and I want to downsize a bit, so next weeks I will probbably add some more cardio to get to 68 kg (150 lbs aprox) as I am now at 156 lbs.... Definatelly this may be done with almost no diet at all I think :yep:

[Bronwyn]

Today is an off day for me,
30 minutes of cardio in the morning

less carbs, only one corn bar in the morning... no rice

chicken breasts as a modified oriental food - I like it, it is no way original recipe from orient, but I invited it by trying various spices, to make it close to curry I had in one restaurant, just healthier :) (500g)

- recipe: cut chicken breasts (around 1000g for this recipe) to small pieces, add one tablespoon of good oil (I use olive oil or cold pressed sunflower natural oil (without any vitamines etc added in it) as we do not have macadamian one here - but macadamian may be used too...), I fry it a little bit on tephlon pan, add one palmful of kurkuma, cinnamon, ginger and a little bit (2 tablespoons) of natural tomatoe sauce (again no carbs, no preservatives in it) - I mix it and than add a little bit of water to not to burn it - and cook it another 10-15 minutes till the meat is done, closely to the end I am adding kind of cottage cheese which is creamy (cream cheese may be given instead) and mix it till the sauce is not consistent. Sometimes you may add almonds or peanuts with the spices and tomatoe sauce and garlic if you like it .... Is great with rice than.... :yep:

[stephaniewilles]

LOL I was wondering if to show it or not :D LOL but believe me the turkey neck taste great and it is interesting to see on my facebook how girls from my country all says YUMMY and USA girls all says "gross" :D As "our" girls knows turkey necks from their own kitchens :D :D ;)



Yes that is great. I do not have such a point and have to fight till the end always :)
Yes it is... anyway I see I am standing on the dead point right now and I want to downsize a bit, so next weeks I will probbably add some more cardio to get to 68 kg (150 lbs aprox) as I am now at 156 lbs.... Definatelly this may be done with almost no diet at all I think :yep:
That is super funny about the turkey necks and how we say gross.! I guess dont knock it till you try it right??? I would have to be blind folded I think tho!! LOL

I thought you were happy with just a few days of cardio...now your adding more lol???

[Bronwyn]

That is super funny about the turkey necks and how we say gross.! I guess dont knock it till you try it right??? I would have to be blind folded I think tho!! LOL

I thought you were happy with just a few days of cardio...now your adding more lol???

LOL to turkey neck :D Daniel told me also it looks as something WAYYY different, but I told him not to write it into my journal/facebook or nobody will believe me than it is a turkey neck LOL :D I am used to it as we did it at home when I was a kid - boiled turkey neck - as from the water was done the thick turkey soup... my granny always gave me those necks and boiled salted veggies from the soup :yep: Same as I liked the rabbit head - also boiled for thick rabbit soup - I liked the meat on jaws, tongue and brain - LOL this even SOUNDS GROSS :D but used to average food in the village.....

I am happy as I have plenty of SPACE now. Adding cardio or lowering down the carbs may be done very slowly - only 10+ minutes to cardio now or only 10-50g lowering of carbs... so I will have a long time period than I will get to zero carbs and some hours of cardio.... what is good.:yep:

[Bronwyn]

TODAY:
shotgun
gingerbread 50g (forgot to buy corn bar)
1x pear
chicken meat 500g (same as yesterday)
1 boiling bag of rice (120g)
3 eggs with 1 slice of cheese

Training:
legpress 1x20 - machine construction (m), 1x20 - 110+m, 4x20-25 - 220 lbs+m - I was terrible weak today

leg extensions + frogjumps 4x10+10 - 33 lbs
lying leg curls 4x12 - 44 lbs
seated leg curls 4x15 - 77lbs
seated calve rises 4x12-15 - 99lbs
crunches 105 reps in 5 sets

In the morning I was so sleepy, that I really did not want to go to training... but I went to spot to Daniel and also do my leg training... but definatelly today is a sleepy day - it is dark, cold, raining, temperature skipped 10°C down to "only" 10-13°C in the noon (50°F from 77°F in one day)..... real Autumn is here.... (PS: I do not like Autumns, I like Spring, Summer and when there is a nice shiny day I like the winter too - but I hate rains and wet weather and dark days of Autumn)...

[Bronwyn]

Back after the weekend.

Saturday off in food
Trained back, shoulders and arms and 100 ab reps... but do not remember all clearly
think I did some lat pulldowns, again I got to 132 lbs, standing lat pulldowns than some supersets for middle back - like triset:
shrughs + upper cable rows to the chest + lower cable rows to chest....
and some lying rows with dumbells...
some machine one arm rows and paralel grip rows
shoulders were weak - side laterals, rear laterals, lying side laterals, front late rises and side cable laterals
for arms only dumbell curls and triceps pulldowns

Sunday was a day off when I went to my friend and learned her makeup on stage presentation, she is figure but looks pretty good - really thick and I think she may do crossover directly to FBB next season....
ZERO carbs as I really swing on the same weight... so took only eggs, salmon and proteins

Today
corn bar + shotgun
rice 1/2 bag (lowered down)
chicken meat 500g (curry like recipe :) )
eggs

Training:
incline dumbell press 2x20 - 22, 4x10 -44lbs
superset
- upper cable crossovers 5x15 -33 lbs
- lower cable crossovers 5x10 - 33lbs
superset
-triceps extensions 4x15 - 66lbs
-overhead extensions 4x15 - 66 lbs
one arm extensions 4x15 - 33 lbs

No crunches today as my abs and back are sore...
Feel TIRED and wanna to sleep... It is raining today and very cold weather (I already picked up my winter clothes).

[Bronwyn]

BTW: I added a lot of new vids online at my sites to Video section, there is few of them from my whole 2011 season including few from Vegas... I am not skilled in cutting and making videos and at all I do not have any good tool to that so I hope you will like them in raw formate.

http://lada-plihalova.webs.com/apps/videos/

[swingslammer]

Hi again, I spent 4 years recently in the Nuremburg area so I know about the weather in your area. When the Army asked if I wanted to move to Hawaii......it was not hard to say yes.
I loved Europe but not the weather.

[Bronwyn]

Hi again, I spent 4 years recently in the Nuremburg area so I know about the weather in your area. When the Army asked if I wanted to move to Hawaii......it was not hard to say yes.
I loved Europe but not the weather.

Hey I want to move to HAWAII too :D LOL, right now! :yep: see you understand me :D

[Bronwyn]

Yesterday was crazy cold in my office as they had the central heating shut down! So I sat at my PC in the jacket and my fingers were freezing. I know I did not do much job either....

I returned back home and my back was so sore that I needed massage from my fiance. I had no professionall massage maybe 5-6 months and with my back, and it is hard for me with splitted spine.... Daniel helped me a lot in the evening, but this morning I woke up and I am still sore. And I should have a back training, so I slept an extra hour instead and will train it only on Saturday.....

Also to all the depressive weather and backpains I realized I may lost my job.... they are shortening the budget and want to kick off more than a 1/2 of people here (I am working for - lets compare to it - government agency)... So it is a matter of good luck. I worked here 7 years almost... I will see... anyway I am really happy now I did not start to plan anything sure around the sport, because news like this always messed my precontest (I had the same very hard situation to solve in 2009 but I survived it and in 2010 I was lucky to may pay all my debts, but was very hard to me to solve it in the diet + than I had to skip one competition season because of it).

[Bronwyn]

OK good news are that I will stay in my job at least till the end of the year. That is important for me... I will have some time (in case I will go) to find another job or maybe to return back to coaching etc..

Today another cold rainy day....Back still hurted me. I will have to call to rehab centre... Anyway I went to train today

Food:
shotgun
rice pieces
grilled chicken meat
eggs with green beans

Training
side laterals 4x10 -22lbs
lying rear laterals 4x10 - 22lbs
Arnolds presses 4x10 - 22lbs slowly
upright rows -cable 5x15-10 - 48,4, 48,4, 60,5, 60,5, 60,5lbs
side laterals cable 4x10 - 11lbs
biceps curls dumbells 4x10 - 22lbs
EZ biceps curls 3x12 - 55lbs
crunches 100 reps in 5 sets

[Bronwyn]

Off day...
chicken meat and cottage
fruit mix
carrot with pineapple

Cardio 30 minutes in the morning....

Back are better as I slept on the heating pad....

[Bronwyn]

BTW: I added some vids at my sites and well I found one I really like, 2 weeks before the first competition, shoten in the gym early morning - some posing practice.... Hopefully I will get there back some day again :yep:

QVhiq99dlO8

[GirlyMuscle]

Love the videos!

[stephaniewilles]

Oh wow, I'm glad they are giving you some notice in regards to possibly not having a job by the end of the year. A huge stresser for sure. At least you have time to make a decision on what you want to do.

Yuck cold weather....:confused:

It was in the 80's here yesterday,not sure about today but I can still wear tank tops and shorts during the day but at night it drops to 60ish and I get cold lol!!!

Hope your back feels better really soon!!

[katt981]

I love the side chest pose - everything just "pops" :)

Take care of your back......

[Bronwyn]

Love the videos!

Thanks :) More of them is not on the youtube publically but here:
http://lada-plihalova.webs.com/apps/videos/ :) Almost my whole 2011 precontest, all my routines (including my early ones :D) and some other stuff like benchpress competitions etc.


Oh wow, I'm glad they are giving you some notice in regards to possibly not having a job by the end of the year. A huge stresser for sure. At least you have time to make a decision on what you want to do.

Yuck cold weather....:confused:

It was in the 80's here yesterday,not sure about today but I can still wear tank tops and shorts during the day but at night it drops to 60ish and I get cold lol!!!

Hope your back feels better really soon!!

THIS is important to me... space to prepare if news will be "bad" for me. I do not need to wait what will happen... or will not be kicked out in few days with no clear idea what to do next....

Yes I am jealous about the weather... now temperatures here are really low and during the weekend first freeze should come.... so we will see.


I love the side chest pose - everything just "pops" :)

Take care of your back......

Thanks - well to my back - I am sleeping now on the heating pad and it HELPS!! Plus I finally make an appointment with my rehabilitation doctor and will see :)

[Bronwyn]

Today:

food as average with only one change - I had to BUY a grilled chicken as I cooked mine and probbably I used bad can of tomatoes or old cottage during the cooking as my food smelled not good after... and was bitter. Yuck....

shotgun + corn bar
apple
ricecakes
chicken thighs - grilled

Training : 6AM Legs

legpress 1x20 -machine, 1x20-110+m, 1x20 - 220+m, 3x15,20,20 - 330 lbs (PR in reps)
leg extensions + frogjumps (one legs out - wide stand, one legs in - narrow stand)
4x15-20 - 44 lbs + 4x12
lying leg curls 4x15 - 55lbs
seated leg curls 4x12 - 66 lbs
donkey calve rises 4x12 - 220 lbs
crunches 100 reps in 5 sets

Cant wait to my food-off day tomorrow.