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Katia
05-30-2012, 05:09 PM
http://www.emilyblackwell.com/images/portImages/Fitness1.jpg Welcome to my life in motion - my training journal!


HelloEveryone!
My name is Katia and I am fairly new to this forum. But I'm not that new to training.
I'm 27 years old and been a regular gym-goer for the past 9 years (thanks to my boyfriend/ hubby who signed me up about 9 years ago and we've been going to the gym together ever since). Ironically enough, I was never an athletic kid growing up, I would actually come up with all kinds of excuses (headache, PMS, twisted ankle, diarrhea, etc.) to avoid PE classes (I'm from Russia, so physical education was a bit different over there)... Anyways, 10 years ago I came to the States, and of course with the abundance of "good" food over here started slowly gaining weight. Then I met my boyfriend Denis, who took me to 24hr fitness one day and said, "why don't we sign you up so you can come with me..." and that's when it all started.
At first, of course, I was the queen of the cardio machines and the so-called "good girl/ bad girl" machine and the 5 lbs dumbbells. Sadly enough, now almost a decade later I often see girls of various ages do the same thing - BIG MISTAKE. Anyways, I realized I wasn't really doing much for my body after about 5 years of that BS (what a waste of time!!!). At that point, I decided to get some books and get slightly educated. I started with Jillian Michaels' "Making the Cut", after doing several cycles of that, I went onto "Body for Life"... By that point I was familiar with most machines in the gym, knew a couple different training techniques. Then I joined "Savage Fitness" who prepared me for my first couple competitions. And then I met my current coaches - Tracy and Cam Bodner, with Total Package, with whose I help I was able to get up to a National Level and now working towards earning a ProCard.
Anyways, I keep learning, I keep pushing, and I now am a firm believer that life is in the movement.

Katia
05-30-2012, 05:23 PM
My current training schedule looks somewhat like this:
Sunday - double cardio (AM - HIIT, usually outside, PM - steady state cardio)
Monday - AM - cardio, PM - Quads, Calves, Triceps + cardio
Tuesday - AM - cardio, PM - Back, Biceps, ABS + cardio
Wednesday - rest or cardio
Thursday - AM - cardio, PM - Hamstrings, Glutes, Calves + cardio (if needed)
Friday - AM - cardio (if needed), PM - Shoulders, Chest, Abs + cardio (if needed)
Saturday - OFF!

-------------
Today (Wednesday - no weights), I did my morning cardio and now am heading for something different - outside ZUMBA class. I typically don't do any of those classes, but our gym decided to throw a zumba party on the parking lot today, and they're promising about 300 people. So, I thought I would try that for a change - should be fun, will report later :)

weezer
05-30-2012, 07:33 PM
Welcome young lady,,,enjoy the forums ,,,,we will not be too hard on you,,,,sorry,,,my bad

Katia
05-30-2012, 08:32 PM
Thanks weezer ;)

The Prodigy
05-30-2012, 11:16 PM
Welcome to RX Girl lady..............SO glad your here!!!!!! Make yourself at home! Poke around a bit in other journals! Hugs!!!

katt981
05-31-2012, 10:22 AM
How did the Zumba party go? Love that class!

Bronwyn
05-31-2012, 12:59 PM
Tracy is very good girl - good choice :)

Katia
05-31-2012, 02:41 PM
Zumba in a parking lot!
This zumba class was pretty fun. There were over 200 people (including myself) dancing outside in the parking lot in front of 24hr fitness. I haven't been to a dance/ aerobics class in a looong time, but this felt pretty good. Being outside, it hardly even felt like a workout (although my heart rate stayed at around 65% MHR the entire 60 mins, so I counted it as easy cardio). Here's a quick shot of us dancing, I'm somewhere on the left... http://sphotos.xx.fbcdn.net/hphotos-snc7/582519_10151065437688888_174879178887_9783159_2100 784445_n.jpg

Katia
05-31-2012, 02:44 PM
Tracy is very good girl - good choice :)
Tracy is awesome! Saw her at the gym the other day and of course we had to take a picture:
Tracy Bodner, me, and my friend Olga (also on the TP team)
http://sphotos.xx.fbcdn.net/hphotos-ash4/403501_10150830175491636_710641635_9822367_9015714 85_n.jpg

Athenaroa
05-31-2012, 04:35 PM
Nice first article! Im new to the forums as well, still getting acquainted but,for sure we train hard! It is a lot more than just having a nice beach body

dbmneto
05-31-2012, 05:36 PM
Welcome!!!

weezer
06-02-2012, 01:59 AM
Nice first article! Im new to the forums as well, still getting acquainted but,for sure we train hard! It is a lot more than just having a nice beach body

Beach body????,,,,,,is summer here already???

Katia
06-03-2012, 01:03 PM
Beach body????,,,,,,is summer here already???

Right? Don't rub it in... ;)

Katia
06-03-2012, 01:53 PM
Last week's training
05/27-06/02

Sunday - am track workout, pm red rocks stairs 60 mins

Monday - am cardio, pm Quads, tris, abs, cardio

Quads, triceps

Leg extensions (single leg)
80/12
95/12
110/12

Leg press
230/12
245/12
260/12

Jump squats
BW/ 20
BW/20
BW/20

FST-7: leg extensions
125/12
125/12
125/12
125/12
125/12
125/12
125/12

Dip machine
150/15
165/12
165/12
180/12

EZ bar tricep push downs
70/12
70/12
75/12
75/12
80/12
80/12

Cardio

Tuesday - pm back, bicep, abs, cardio

Back, biceps, abs

Lat pull downs
70/12
80/12
90/12
100/12

Iso back rows (single arm)
45/12
45/12
55/12

Hyper extensions machine
150/15
160/15
180/15

FST-7: ISO row
35/10
35/10
35/10
35/10
35/10
35/10
35/10

BB curls - 21's
30/21
30/21
30/21

EZ cable curl
30/12
35/12
40/12
40/12
45/10

Ab Machine crunches
25/15
25/15
25/15

Ab roller roll out
10
10
10

Cardio
.…

Wednesday - am cardio, pm Zumba class


Thursday - am cardio, pm shoulders, chest, abs, cardio

Shoulders, chest, abs

Seated DB press
22.5/12
25/12
25/12

DB lateral raise
20/12
22.5/12
25/10

DB front raise (each arm)
15/12
15/12
15/12

FST-7: DB shoulder press (each arm)
15/12
15/12
15/12
15/12
15/12
15/12
15/12

Flat machine chest press
60/12
70/12
80/12

Cable crossover
35/12
35/12
35/12

Stability ball Ab crunches
20x3

Ab roller roll out
12x3

Cardio


Friday - am cardio, pm hamstrings, glutes, calves, cardio

Hamstrings, glutes, calves

Lying leg curl
50/12
60/12
70/12
80/11

BB Dead lifts
70/15
80/12
80/12

Walking lunges
BW/30 (each leg) x3

FST-7: lying leg curl
50/12
50/12
50/12
50/12
50/12
60/10
60/10

Calves were still sore from red rocks, Zumba, or something else, so I gave them a break.

Cardio
.....

Saturday - off

Katia
06-03-2012, 02:03 PM
Sunday 06/02
AM HIIT cardio

https://mail.google.com/mail/u/0/?ui=2&ik=5059cb77e0&view=att&th=137b37f2c204622a&attid=0.1&disp=thd&zw

PM Cardio

Katia
06-04-2012, 02:26 PM
A couple of vids Denis took of me while I was doing my Sunday pm HIIT drills

http://youtu.be/vTRf7MIMCXE

Katia
06-04-2012, 02:29 PM
followed by

http://youtu.be/5iH25O3hjCQ
and then some....
and repeat

Katia
06-06-2012, 06:44 PM
Monday 06/04
AM - cardio 45 mins

PM - Quads, Triceps, Calves

Leg Extensions
80/12
90/12
110/12

Leg Press
230/12
245/12
260/12

Jump Squats
BW/20
BW/20
BW/20

FST-7: Leg Extensions
125/12
125/12
125/12
125/12
125/12
125/12
125/12
125/12

Close Grip Bench Press
50/12
50/12
50/12
50/12

EZ Cable Pushdowns
70/12
75/12
80/12
85/12

Standing Calf Raises
160/12
160/12
160/12

Seated Calf Raises
90/30
90/30
90/30

Cardio - 30 mins

Katia
06-06-2012, 06:49 PM
Tuesday 06/05

AM - cardio 45 mins

PM - Back, Biceps, Abs + Cardio

Wide Grip Pull Down
70/12
80/12
90/12
100/12
70/20

Standing Pull Downs
50/12
50/12
50/12

ISO Single Arm Rows
45/12
45/12
55/10

Hyper Extensions
150/15
165/15
180/15
195/15

Roman Chair Back Extensions
BW/ 20
BW/20
BW/20

FST-7: Machine Rows
60/12
60/12
60/12
60/12
70/12
70/12
70/12

BB Bicep 21's
30/21's
30/21's
30/21's

EZ Cable Bicep Curls
35/12
40/12
45/12
45/12
45/12

Machine Ab Crunches
15/15
20/15
20/15
25/15
25/15

AB Roller Rollout
12 x3


Cardio - 45 mins

Katia
06-06-2012, 06:50 PM
Wedensday 06/06

AM - Cardio 45 mins

PM - Rest: got a deep tissue massage - felt soooo good!

Sunnyday
06-06-2012, 10:36 PM
Belated welcome! Training looks GREAT! Following along. :)

The Prodigy
06-07-2012, 12:08 AM
Tracy is awesome! Saw her at the gym the other day and of course we had to take a picture:
Tracy Bodner, me, and my friend Olga (also on the TP team)
http://sphotos.xx.fbcdn.net/hphotos-ash4/403501_10150830175491636_710641635_9822367_9015714 85_n.jpg

Great pic! I love Tracy!!!!!!

Katia
06-11-2012, 09:40 PM
Thursday 06/07
AM - 45 min cardio
PM - Hamstrings, Glutes, Calves; 45 mins cardio

Hamstrings, glutes, calves

Lying leg curl
50/12
60/12
70/12
80/11

BB Dead lifts (fast, 30s rest bw sets)
70/20
70/20
70/20

Walking lunges
BW/30 (each leg) x3

FST-7: lying leg curl
50/12
60/12
60/12
60/12
50/12
50/10
50/10

Standing Calf Raises
160/12
160/12
160/12
160/12

FST-7: Standing Calf Raises
140/12
140/12
140/12
140/12
140/12
140/12
140/12

finished with 45 mins cardio

Katia
06-11-2012, 09:44 PM
Friday 06/08
PM - Shoulder/ Chest/ Abs; 45 mins cardio

Shoulder/ Chest/ Abs:

Seated DB Press
20/12
25/12
25/12

DB Lateral Raise (1A Angled)
15/12
15/12
17.5/12
17.5/10

DB Front Raise (each arm)
15/12
15/12
15/12

FST-7: Machine Shoulder Press
60/12
60/12
60/12
60/12
60/12
60/12
60/12

Incline Bench Chest Press
60/12
60/12
60/12

Cable Crossover
35/12
35/12
35/12
40/12

ABench
25 x 4

AB Roller Rollout
12 x 3

Cardio 45 mins

Katia
06-11-2012, 09:45 PM
Saturday 06/09
was supposed to be my rest day, but because I wanted to spend more time with my hubby and he wanted to go to the gym, I joined him and did some cardio - 45 mins of intervals

Katia
06-11-2012, 09:46 PM
Sunday 06/10
AM - cardio 45 mins intervals

PM - 45 mins cardio

Katia
06-11-2012, 09:51 PM
Monday 06/11
AM - 45 mins cardio - intervals

PM - Quads/ Triceps/ ABs; 45 mins cardio

Quads/ Triceps/ ABS

Leg Extensions (single leg)
80/12
95/12
110/12

Leg Press
230/15
245/12
260/12

Jump Squats
BW/20
BW/20
BW/20

FST-7: Leg Extensions
140/12
140/12
125/12
125/12
125/12
125/12
125/12

Close Grip Bench Press
50/12
50/12
50/12
50/12

EZ Cable Pushdowns
70/12
75/12
80/12
85/12

AB Machine
20/15
25/20
30/15
30/15

ABench
25 x4

Cardio 45 mins

The Prodigy
06-11-2012, 11:54 PM
Keep up the great workouts girlie! Look at you go!!!!!!!!!!

Katia
06-12-2012, 12:30 AM
Thank you Gail! Just trying to keep up with all of you ladies' discpiline in here :)...
Thank you for the opportunity to be a part of this!

Katia
06-12-2012, 09:17 PM
Tuesday 06/12

AM - cardio 45mins intervals
PM - Back/ Biceps; cardio 45 mins

Back/ Biceps
Wide Grip Lat Pulldowns
70/15
80/12
80/12
90/12
90/12
100/12

DB Rows (each side)
35/12
40/12
40/12

Standing Lat Pull downs
50/12
50/12
50/12

Hyper Extenstions on Roman Chair
BW/20
BW/20
BW/20
BW/20

FST-7: Cable Rows
50/15
60/12
60/12
60/12
60/12
60/12
60/12

DB Concentration Curls (each side)
15/12
15/12
15/12
15/12

EZ Bar Curls
35/12
40/12
45/12
45/12

------
Cardio 45 mins

Katia
06-15-2012, 01:08 PM
Wednesday 06/13
Double cardio day - yippee! ;)

Katia
06-15-2012, 01:13 PM
Thursday 06/14
PM - hamgstrings, glutes, calves; 45 mins cardio

I was inspired by reading Sunnyday's Training journal about plie squats and decided to incorporate those as well - good stuff, haven't done them in a while.

Hamstrings, Glutes, Calves

Lying Leg Curl
50/12
60/12
70/12
80/12

Dead Lifts
80/12
90/12
90/12

Plie Squats
45/12
45/12
45/12

Walking Lunges
BW/30 (each leg)
BW/30 (el)

Standing Calf Raises
160/12
160/12

Seated Leg Presses
90/20
90/20
90/20
100/20
100/20
110/20
110/20

Cardio 45 mins

Lying Leg Curl

Sunnyday
06-15-2012, 09:32 PM
Hey cool! Killer leg day, girl! Plie squats are da BOMB! Glad I could inspire you. :)

Katia
06-18-2012, 01:04 PM
Thank you Sunny! Thanks for inspiring! Yeah, I'll definitely incorporate more of those plie squats in my leg training now - felt goooood!!!! Though, surprisingly I wasn't as sore as I usually am after leg days, after adding something new especially.... hmmmm... :)

Katia
06-18-2012, 01:11 PM
Friday 06/15
AM - cardio 45 mins
PM - shoulders/ chest/ abs; cardio 45 mins

After the morning cardio, felt quite energized, and decided to move my typical 6pm workout to mid-day. Different, but I liked it. Different energy from myself, and different energy in the gym for sure. Sometimes, I just feel like getting up and going to the gym because I don't want to wait till the evening, but then I think that maybe it's not really good to be changing the schedule too much... idk....

Shoulders/ Chest/ Abs

Seated DB Press (weight per hand)
20/15
22.5/15
25/10
27.5/8

DB Lateral Raise Angled - single arm
15/12
17.5/12
20/10

DB Front Raise (weight per hand)
15/12
15/12
17.5/12

Face Pulls
50/12
60/12
65/12

FST-7: Machine Shoulder Press
70/12
70/12
70/12
70/12
70/12
70/12
70/12

Incline Machine Chest Press
60/12
60/12
60/9

Cable Crossover
35/12
35/12
40/10
40/8

ABench
30 x 4

AB Wheel Roll Out
12 x 3
-------------

Cardio 45 mins

Katia
06-18-2012, 01:15 PM
Saturday 06/16 - rest day

Felt like going to the gym, but still almost forced myself to avoid it :)
--------------------------------

Sunday 06/17
Felt good after a rest day, but it felt harder to get up to 75% heart rate for some reason...

AM - cardio 45mins
PM - cardio HIIT 45 mins (stairs, jumping squats, ropes, running man, with some treadmil for recovery intervals)

The Prodigy
06-18-2012, 04:18 PM
Mind Power - What YOU Choose To Focus On
Written By: Katia




When it comes to achieving the perfect physique, mind power is undeniably huge. Many have talked about it, how it's helped them achieve certain goals, how it's transformed their lives, and so on. However, mind power can be just as destructive as it can be empowering - it will help you with whatever you focus it on.


(http://www.rxmuscle.com/rx-girl-articles/5882-mind-power-what-you-choose-to-focus-on.html)http://www.rxmuscle.com/rx-girl-articles/5882-mind-power-what-you-choose-to-focus-on.html

123069 (http://www.rxmuscle.com/rx-girl-articles/5882-mind-power-what-you-choose-to-focus-on.html)
(http://www.rxmuscle.com/rx-girl-articles/5882-mind-power-what-you-choose-to-focus-on.html)

Sunnyday
06-18-2012, 04:19 PM
Solid training, girl! I get the same way after a rest day. Hard to get started up again.

P.S. really enjoyed your article!

katt981
06-18-2012, 10:00 PM
Great training in here! :) Still haven't gotten those face pulls down to a tee yet, still feel 'awkward' to me, probably because I don't do them often enough.

Katia
06-19-2012, 02:27 PM
Solid training, girl! I get the same way after a rest day. Hard to get started up again.
good to know that i'm not alone. i didn't think it was quite normal because you're supposed to be fresh and strong after a rest day...


P.S. really enjoyed your article!
thank you :) i'm glad you liked it.

Funny thing with this article, I shared the link with a friend on facebook and she was like "oh, that's exactly what i needed" but she didn't even realize that it was written by me. I'll take it as a really good compliment :)

Katia
06-19-2012, 02:30 PM
Great training in here! :) Still haven't gotten those face pulls down to a tee yet, still feel 'awkward' to me, probably because I don't do them often enough.
thanks kat! i enjoy those face pulls now, it took me some time to get the right form, i was trying to do heavier weight at first and it felt quite awkward. then i figured out a tactic with new exercises: i start with very light weight for 20 reps with proper form and see if i feel a slight burn, from then i decide whether or not i want to go heavier with it and incorporate into my training.

Katia
06-19-2012, 02:40 PM
Monday 06/18
AM - cardio 45 mins
mid-day - cardio 45 mins
PM - Quads, Triceps, Calves
---------------------------------------
Went to the gym 3 times... I just got such a high from stair climber in the AM that i couldn't wait till night to do another cardio session. But after the second climb of 45 mins, I felt quite tired, but still went to the gym for weight training with my hubby. The workout was good despite the fact that I was a bit tired and it was SUPER hot in the gym (no matter how much we sweat, drip and complain, every summer they have issues with AC...)

Quads/ Triceps/ Calves

Warm up - 2 sets of BW deep squats, 15 reps each

Single Leg Extensions
65/15
80/12
95/12
110/12

Leg Press
230/12
245/12
260/12
260/10

Jump Squats
BW/15
BW/15
BW/15
BW/15

FST-7: Leg Extensions
140/12
140/12
140/12
140/12
140/12
140/12
140/12

DB Single Arm Tricep Extensions
15/15
20/12
22.5/12
25/12

Tricep Body Weight Dips
8 x 3

Standing Calf Raises
160/12
160/12
180/12

FST-7: Seated Calf Raises
45/12
45/12
45/12
45/12
45/12
45/12
45/12

Finished with another 15 mins on elliptical (My coaches probably wouldn't be happy about me doing 3-a-day, but it felt good..)

The Prodigy
06-19-2012, 10:01 PM
Monday 06/18
AM - cardio 45 mins
mid-day - cardio 45 mins
PM - Quads, Triceps, Calves
---------------------------------------
Went to the gym 3 times... I just got such a high from stair climber in the AM that i couldn't wait till night to do another cardio session. But after the second climb of 45 mins, I felt quite tired, but still went to the gym for weight training with my hubby. The workout was good despite the fact that I was a bit tired and it was SUPER hot in the gym (no matter how much we sweat, drip and complain, every summer they have issues with AC...)

Quads/ Triceps/ Calves

Warm up - 2 sets of BW deep squats, 15 reps each

Single Leg Extensions
65/15
80/12
95/12
110/12

Leg Press
230/12
245/12
260/12
260/10

Jump Squats
BW/15
BW/15
BW/15
BW/15

FST-7: Leg Extensions
140/12
140/12
140/12
140/12
140/12
140/12
140/12

DB Single Arm Tricep Extensions
15/15
20/12
22.5/12
25/12

Tricep Body Weight Dips
8 x 3

Standing Calf Raises
160/12
160/12
180/12

FST-7: Seated Calf Raises
45/12
45/12
45/12
45/12
45/12
45/12
45/12

Finished with another 15 mins on elliptical (My coaches probably wouldn't be happy about me doing 3-a-day, but it felt good..)

Whose coaching you? Your lucky you can workout with your hubby!

Katia
06-20-2012, 01:19 PM
Whose coaching you? Your lucky you can workout with your hubby!
Cam and Tracy Bodner - Total Package, baby! :)
love them!
yeah, i love when we go to the gym together - even though we train separately, it's the mere presence of him there that matters ;)

The Prodigy
06-21-2012, 12:19 AM
Cam and Tracy Bodner - Total Package, baby! :)
love them!
yeah, i love when we go to the gym together - even though we train separately, it's the mere presence of him there that matters ;)

I LOVE Cam and Tracy!!!!!!!!!

Lamaslinda
06-21-2012, 02:21 AM
HEllo Everyone!! I'm new to the forum and I have to totally agree that YES BIKINI girls train hard. I get up at 5am and do my 30-minute cardio.. then go to work for 8 hours, and when I'm off I head to the gym to do some weight lifting for an hour- or hour and a half, then I get my second cardio of the day for 45 minutes..SOME PEOPLE call me crazy!! but hey BIKINI girl do that and guess what? I love it!!!! Sometimes my cardio is outdoors. Living in Alaska means you need to play outside all day because we don't have darkness during the summer time hehe... OK, I'm 2-weeks out until my first national show in New Jersey and hoping to get a Pro card. YES, I'll be brining ALASKA to the east coast and I'm so excited for this new adventure!!! LEt's continue to kick butt BIKINI girls!!! whoohooo!!!

Katia
06-24-2012, 12:11 PM
HEllo Everyone!! I'm new to the forum and I have to totally agree that YES BIKINI girls train hard. I get up at 5am and do my 30-minute cardio.. then go to work for 8 hours, and when I'm off I head to the gym to do some weight lifting for an hour- or hour and a half, then I get my second cardio of the day for 45 minutes..SOME PEOPLE call me crazy!! but hey BIKINI girl do that and guess what? I love it!!!! Sometimes my cardio is outdoors. Living in Alaska means you need to play outside all day because we don't have darkness during the summer time hehe... OK, I'm 2-weeks out until my first national show in New Jersey and hoping to get a Pro card. YES, I'll be brining ALASKA to the east coast and I'm so excited for this new adventure!!! LEt's continue to kick butt BIKINI girls!!! whoohooo!!!
Hi Lamaslinda (is it Linda in reality?)
Good luck in your first national show - I'm sure you'll have a great time! National level is quite different from local shows, and then once you get to the pro shows - those are even better :) well, i don't really know yet for sure, but once i get to that pro level, i'm sure i won't be disappointed ;)
as for those who call you crazy, hey i usually call them crazy for not wanting this lifestyle - it makes me feel ALIVE!!! i love Love LOVE working out - it makes me feel strong, healthy and FREE!!! AAAAAA!!! feeling kind of high right now after a super high intensity cardio stair climb :)

Katia
06-24-2012, 12:16 PM
Tuesday 06/19
AM - cardio 45 mins
PM - back/ biceps; cardio 45 mins

Back/ Biceps

Wide Grip Pull Downs
70/15
80/12
90/12
100/12

ISO Machine Rows (each arm)
35/12
45/12
55/12

Hyper Extensions
150/15
165/15
180/15
195/15

FST-7: Machine Row
60/12 x7

BB Curls 21's
30/ 21
30/21
30/21

Cable Curls
35/12
40/12
45/12
50/12

-----------------
cardio 45 mins

Katia
06-24-2012, 12:18 PM
Wednesday - double cardio day, did both @ 45 mins intervals on stairclimber - I think each one was around 200 floors climbed :)

Katia
06-24-2012, 12:27 PM
Thursday - 06/21
AM - cardio 45 mins
PM - hamstrings/ glutes/ calves; cardio 45 mins

I always dread this training day, but by the time i'm finished, i usually feel ecstatic :)

Hamstrings/ Glutes/ Calves

Lying Leg Curls
50/12
60/12
70/12
80/12

Dead Lifts
80/12
80/12
80/12
90/12

Plie Squat
45/ 12
45/12
45/12
45/12

Walking Diagonal Lunges
BW/ 30 (each leg) x 2

FST-7: Lying Leg Curl (wanted to do SL Seated Curl but there was an "obstacle" - see picture below - hehe)
60/12
60/12
60/12
60/12
60/12
60/12
60/12

Seated Calf Raises
90/20
90/20
90/20
115/15
115/15
115/15
140/12
140/12

--------
cardio 45 mins

--------------
the "obstacle" - with the purse, on the phone, i had to go grab my phone and snap a picture of her as she was doing the same thing on every machine: with the purse, on the phone... :)
http://sphotos.xx.fbcdn.net/hphotos-snc6/250749_10150876685506636_626289190_n.jpg

Katia
06-24-2012, 12:32 PM
Friday - 06/22
am - cardio 45 mins
pm - shoulders/ chest; cardio 45 mins

Shoulders/ Chest

Seated DB Curl
20/15
22.5/12
25/12
27.5/8

DB Later Raise ss DB Front Raise (each arm)
15/12 ss 15/12
17.5/12 ss 15/12
20/12 ss 15/12

Cable Face Pulls ss Clean&Press
50/12 ss 30/12
55/12 ss 30/12
60/12 ss 30/12

FST-7: Shoulder Press Machine (these felt super difficult after previous exercises)
60/12 x7

Flat Macine Press
50/12
55/12
60/12

Chest Flyes
50/12
60/12
70/12
80/8

-----------
cardio 45 mins

Katia
06-24-2012, 12:38 PM
Satruday 06/23
rest day... finally ... after 12 cardio sessions, I needed that break...
but I felt so depressed for some reason. not sure whether it was just being tired, or because I had to take progress pictures and didn't see much progress after all that hard work, or maybe because i didn't get my daily dose of cardio-high... not sure... but i was on the verge of crying most of the day... and then i had to work all night as a cocktail waitress at a night club cuz I needed some cash... but it actually helped cuz it took my mind off of all the depressive thoughts, so even though extremely tired, I was a happier person by the end of the night than earlier that day.

Katia
06-24-2012, 12:42 PM
ok, something I want to share and recommend to everyone:
"The purpose driven life" - I got this audio e-book at the library and listen to it during cardio every day. it's a 40 day/ 40 chapter transformation guide and i'm on day 31 today and it is definitely making me see and understand things in a new light. Highly recommended, especially if you feel "lost", confused, or simply looking to self-improve (but it's not your typical self-improvement book)
http://kenpres.info/wp-content/uploads/2009/04/pdlcover-400x600.jpg

Sunnyday
06-24-2012, 01:35 PM
^EXCELLENT read! I'd rep you but the powers that be tell me I have to spead the love around. :)

Katia
06-25-2012, 01:58 PM
Sunday 06/24 - double cardio
AM - HIIT on stairclimber 45 mins
PM - went to "express 24hr fitness" gym and was kicked out on 35th minute because they close at 5pm... the guy was such a jerk. I asked him very politely if I could finish 10 minutes, and he totally snapped at me with "no, I have to leave, you realize that it's 5 o'clock!" and then he wouldn't even let me get some paper towels to wipe off... ughhhh... people... such a sour feeling now when you're treated like that and it's hard to get rid of it....

Katia
07-01-2012, 11:40 PM
This week flew by... I've been meaning to log in my training every single day since last Sunday, but something just kept distracting me from it, or i simply was lazy to pull out my actual training book and copy everything into here... lame excuse, but at least it's an excuse to stay away from the monitor, not from the gym ;)
My training this past week has been pretty much the same, I've been kind of stuck with the same weights, but it doesn't mean i don't challenge myself - varying speeds of exercises, adding reps/ sets, and resting less between the sets - I always make sure to use those techniques first before I add more weight. So, it's been another challenging week, especially with all the cardio (twice a day @ 45 mins) and added intensity intervals. and of course, the diet changes - the show is in 4 weeks - USA's!!! Can't wait! I'm excited, nervous, yet so happy to have this opportunity to compete again on a National stage while enjoying the journey leading up to it. Seriously, to have all the time and strength available for training, all the good nutritious food, to have all the support from my hubby, family and friends - all of it is such a blessing and matters more than any trophy or pro card. Although, a pro card would be SWEET! :) I really hope to get my pro card as a recognition of all the efforts that go into competing. :)
So the new week started with 45 mins on a stairclimber, followed by some house chores, another 45 mins of cardio, posing class, and some time with family. Just another blessed day of AWESOMENESS! :)

Katia
07-07-2012, 12:27 PM
Monday 07/02
AM - 45 mins cardio
PM - Quads/ Triceps; cardio 45 mins

Quads/ Triceps

Leg Extensions (single leg)
80/12
95/12
110/12

Leg Press
230/12
245/12
260/12
260/12

Leg Extensions
140/12
140/12
140/12
160/12
160/12
160/12
160/12
160/12

Nautilus Tricep Machine (single arm)
80/12
95/12
110/12

DB Tricep Extensions (single arm)
20/15
22.5/14
25/12

--------------
cardio 45 mins

Katia
07-07-2012, 12:34 PM
Tuesday 07/03
AM - 45 mins cardio
PM - Back/ Biceps/ Abs, cardio 45 mins

Back/ Biceps/ Abs

Wide Grip Pull Downs
80/12
90/12
100/12
110/10
drop 70/15

Standing Pull Downs
50/12
50/12
50/12
50/12

DB Rows (single arm)
35/12
40/12
45/12

Hyper Extensions Roman Chair w/ added weight
25/15
25/15
25/15
25/15

Wood Chopper
35/15
35/15
40/15
40/15

FST-7: Cable Row
60/12
60/12
60/12
60/12
60/12
60/12
60/12

Alternate DB Curls

20/15
22.5/15
25/12

EZ Cable Curl
35/12
40/12
45/12
50/12

Machine Crunches
25/15
30/15
35/15
40/15
40/15

Ab Wheel Roll out
15 x3

-----
cardio 45 mins

Katia
07-07-2012, 12:35 PM
Wedensday 07/04 - happy 4th, no fireworks, yet everything was closed early

double cardio - stairclimber intervals @ 45 mins each

Katia
07-07-2012, 12:39 PM
Thursday 07/05

AM - 45 mins cardio
PM - shoulders/ chest/ abs, 45 mins caridio

Shoulders/ Chest/ Abs

Seated DB Press (each arm)
20/15
22.5/15
25/12
27.5/8

Angled DB Lateral Raise
15/12
17.5/12
20/12
20/10

Face Pulls
70/12
80/12
90/12
100/12

FST-7: Shoulder Press
60/12 x 7

Flat Chest Machine Press
60/12
70/12
80/12
80/10

Cable Crossover
35/12
35/12
35/12
40/12

Stability Ball Crunches w/ 10lbs plate ss Ab wheel Roll out
25 x3 ss 12 x 3

Cardio 45 mins

Katia
07-07-2012, 12:40 PM
Friday - 07/06
AM - 45 mins cardio
PM - was to sore to train legs, so just cardio 60 mins

Katia
07-07-2012, 12:43 PM
Saturday 07/07
Did 50 mins of Interval Cardio on starclimber, after which I seriously felt 'high' so that I was crying and laughing and screaming to the songs the whole way driving from the gym home.... I love this feeling and have been getting it quite a bit lately, I'm just concerned that others might get "scared" of my behavior - lol

Katia
07-10-2012, 06:09 PM
Sunday 07/08
double cardio
AM - 45 mins stairs
PM - 45 mins HIIT

Katia
07-10-2012, 06:11 PM
Monday 08/09
Less than 3 weeks till my show - will try 3-a-days for a few, see how it goes
AM - 45 mins elliptical
Mid-day - 45 mins circuit training outside (stairs, lunges, jumping squats, jump rope)
PM - 45 mins treadmil with sprints

Katia
07-10-2012, 06:17 PM
Tuesday 07/10
AM - cardio 45 mins

Mid-day - Back/ Abs

Wide Grip Pull Downs
80/12
90/12
100/12
110/12
120/8

Standing Pull downs
50/12
50/12
50/12
50/12

Iso High Row
90/12
90/12
90/12
110/10

Machine Back Extensions
150/15
165/15
180/15
195/15
195/15

Seated Cable Rows
70/12
70/12
70/12
70/12
80/12
80/10
80/10

Machine Crunches ss Leg Raises
25/15 ss 20
30/15 ss 20
30/15 ss 20
30/15 ss 20

Wood Chopper (each side)
35/15
40/15
45/15

Stretch

PM - 45 mins stairclimber (will be heading in about an hour, it will get done)

Katia
07-10-2012, 06:31 PM
USA's in about 3 weeks - will be my fourth National show (first one this year)... Everyone on the team is starting to talk about food and look at food porn. I just want to taste the victory! I looked at the menu of the place the team is planning to go to after the show, and I'm not even inspired. I'm inspired to stand on that stage a winner. I am sure everyone has that desire, so what? I want it! I want to win in the show! I'm not even sure what I would do if I win, but I know that I probably won't do any more national shows this year though... it's so expensive, and the reward is not that great. I have a small sponsorship from IronMagLabs, which I am super grateful for because it is a great company with superior product, but it's not enough to cover even a small fraction of all the expenses that go into this sport... If I could find a way to make money competing and// or modeling.... Well, what am I saying, I know there are opportunities out there, I just need to go look for them. and I will! ok... just be patient (to myself)

dbmneto
07-10-2012, 09:30 PM
Great! Congratulations!

Katia
07-24-2012, 02:55 PM
3 days till vegas... the time came faster than the results. i've been busting my butt for the last few weeks. last 2 weeks have been 3-a-days almost everyday. tough. got a cold now and not looking anywhere close to what i wanted to look like. but! still got 3 days - i'm just hoping for a miracle and keep working hard.
i've felt many times that since i haven't gotten the results i wanted over a period of several weeks, this last week, or the last few days are not going to change much, i was ready to give up! but then just thought to myself, why stop now?, the body is a constant work in progress and if i stop working hard now, it is not going to help me down the road when i set new goals... whatever happens in Vegas, I just want to have fun! Noone besides me really cares whether i win or not - it's ONLY ME who truly wants to win, and it's only ME who can choose to go in with an open mind and positive attitude and show off my hard work or keep worrying about what has gone wrong and why things turned out the way they have... Well, I choose the first option! I want it, I'll go after it and I'll have fun in the process.

Sunnyday
07-24-2012, 03:14 PM
Just 3 days?! Wow!

You've controlled everything you can control going into this show. You can't control that you've got a cold. You can't control who else shows up. You CAN control how much fun you have these next few days AND on show day. Now go take your stage "victory lap!" You've EARNED IT!! :)

Katia
07-24-2012, 05:51 PM
Thank you Sunny! That's exactly the attitude I have! I am excited and looking forward to it! The results of the show??? Well, I have results on my body and that's what counts! Perpetual progress, never-ending hard work - that's what I believe our bodies are created for! :)

Sunnyday
07-24-2012, 09:51 PM
Thank you Sunny! That's exactly the attitude I have! I am excited and looking forward to it! The results of the show??? Well, I have results on my body and that's what counts! Perpetual progress, never-ending hard work - that's what I believe our bodies are created for! :)
Girl...you just nailed it! You've already won before you step onstage because you focused on beating yourself. I'm so proud of you! :)

Katia
08-01-2012, 11:58 PM
USA's is over. I had fun despite all the obstacles that prevented me from looking my best. I am still proud of what I've got, and grateful that I have the strength, the drive, and support to keep moving forward. Next show? not sure... I think I'll be ready for North Americans, and I'll definitely be ready for Nationals, physically and emotionally, but probably not financially. The goal is to keep improving my body and health for ME, not for the judges. My perspective has changed slightly over the last few months. Before I would push-push-push to get some kind of approval from the judges on stage and then go off, and binge, get lazy, get sick... Now, I want to push, improve, evolve beyond any show, event - I know I inspire those around me and that's more than any score from a show...
I am not naturally a thin girl, and I do struggle with the diet from time to time - I'm not perfect, and before I started competing I was always in the category of "oh, I gotta lose those stubborn 10-15 lbs..."; and through proper preps, training and competitions I was able to finally break through the "blame it on the genetics" excuse (yeah, most of my family is big) and achieve the body I wanted. I now realize that competitions shouldn't be the motivation to be in good shape, the motivation should be about being healthy, fit, and happy, physically and mentally. I enjoy the shows for the competitiveness, fun, meeting lots of beautiful people aspects of it. And of course, it feels good to do good in a show, you get even more recognition for your efforts, you inspire more to work harder and take good care of their bodies, you light more hearts with fire and passion. And that to me is the most important thing - we are all ONE, we complete each other, and the more bodies we affect in a positive way, the closer we get to that unified completeness...

Katia
08-12-2012, 12:25 PM
Not posting here as often due to too much enjoyment away from the computer :) I've been really enjoying some time outside, track workouts, time by the pool, walks, time with family, gym of course, some shopping. And I started some really exciting creative project, which will hopefully take me somewhere :) I've not been so inspired and excited in a long time, and it's such an awesome feeling. I get up in the morning, do my workout, and get to work on this project - i take it seriously, like a job, and hopefully it will start paying off soon, but the main thing is that i so enoy doing it... Once I complete a couple works for this projects I will post it here (although it's not a part of my training, but it is part of my LIFE, and I am too excited about it not to share).
Training has been awesome! Doing a little less cardio but trying to do it all High Intensity with intervals, circuits, and plyometrics. Weight lifting has been also good. Keeping a similar exercise routine as I have been for the last few months, but adding more sets/reps, and doing it more in a superset fashion, or with jump rope in between sets. It feels great right now, so I wanna give it a couple more weeks before I go back to more conventional weight training... or not ;) I just want to enjoy the feeling of being connected with my body, listening to my body, trying to challenge it, yet giving it appropriate load and recovery time. Loving this Summer! Life is good! God is great! :)

Katia
09-27-2012, 02:43 PM
Haven't been on the forums in a while... Yet have been training with more intensity than ever before, enjoying life, working on new project.
I decided that I am probably not going to compete - chasing a pro card in the bikini division at 28 is kind of silly I think, not to offend anyone. I found a new appreciation for training and eating clean in pursuit for a better, healthier, stronger body and mind. Without the need to compete! I mean competing is quite addicting and it is fun definitely but once you once you step above the local level shows, it becomes more than just a hobby and can take away from other aspects of life.
So... yeah... we'll see, but for now, I'm focused on something else. And as promised earlier, I want to share what I've been working on, even though it's probably not of an interest to people on here, it is not fitness related, but I still want to share. It's contemporary form of graphic art, that I came up with a few months and basically been making portraits and logos out of... NAILS, metal nails. check it out:132720132721132722

curvygirl
09-27-2012, 03:30 PM
...a new appreciation for training and eating clean in pursuit for a better, healthier, stronger body and mind...

Hey Katia! ~ Good on you! Your sentiments echos many of the RX gals I have been following this summer. Real struggles with finding a healthy balance on & off the competition stage!

Speaking of balance I just recently wrote about the necessity of pursuing physical, intellectual, spiritual and creative activities. Being engaged with something in each of these areas helps us to grow all the way around, and rounds us out at individuals. Somehow makes us more complete. I work at an art & design college and I think your artwork is unique, fun & very cool! :D I look forward to seeing more of your creations.

Wishing you a happy & healthy fall!

Sunnyday
09-27-2012, 04:54 PM
GORGEOUS PICS!!

It definitely IS difficult to find balance and make sacrifices needed to compete at the national level. Totally support and understand your decision. I do hope you keep posting your training even if you aren't competing.

Katia
09-27-2012, 05:36 PM
GORGEOUS PICS!!
thank you :)


It definitely IS difficult to find balance and make sacrifices needed to compete at the national level. Totally support and understand your decision. I do hope you keep posting your training even if you aren't competing.
It's not even the sacrifices and all the prep - I would do it if I saw an ultimate reward at the end. For me the goal is my body, healthy, happy and fit, - I don't need to compete for that. I train for life, as I like to say now :) Competing on a national and then essentially pro level is pretty much a career if one takes it seriously, and for me, at 28 years old, it would be a very short-term career even if I get the pro card. I would much rather be recognized for being a successful artist/ designer WITH an awesome body :)





Speaking of balance I just recently wrote about the necessity of pursuing physical, intellectual, spiritual and creative activities. Being engaged with something in each of these areas helps us to grow all the way around, and rounds us out at individuals.


definitely agree with that! I would also add LOVING and ENJOYING what we have WHILE "pursuing physical, intellectual, spiritual and creative activities" :)