IRONURSE 2009 .... Just Getting Started

**IRONURSE** · 03-01-2009, 06:23 PM

Hi. I'm IRONURSE. As some of you know I am a newbie and hoping to compete later this year in the NPC fbb lw masters division. Although I made some really good progress I have now reached a point where I am no longer making gains.

In Nov 2007 I weighed 160lbs and was at 33%bf. After dieting and a strong workout regimen I went down to 115lbs and 13%bf (too skinny and no shape!). Now I am fluctuating between 120 - 124lbs and 11 - 11.3%bf. I will be posting current stats, measurements, diet, workout regimen and current pics over the next day or so.

I look forward to hearing from ladies who don't mind sharing suggestions and constructive criticism. I need all the help I can get!

Thanks!

**musclegoddess65** · 03-01-2009, 06:25 PM

yeah another journal to read.... and follow....

looking forward to following your journey.

**gman** · 03-01-2009, 06:26 PM

Can the guys tag along?

Best wishes and kick some butt!

**IRONURSE** · 03-01-2009, 06:39 PM

Here are my before and after pics....
The black top was me at my heaviest - 160 lbs / 33%bf - Fall 2007
The bikini pic was taken 06/08 on vacation - 115lbs (too big to attach but it is my profile pic)
The 2 yellow outfit pics were taken 12/08 - 120lbs - 11.25%bf

**IRONURSE** · 03-01-2009, 07:09 PM

Here is the current list of supplements that I am using:

AM: 30 mins before breakfast
Meltdown (1 capsule, thermogenic)

AM: After breakfast (meal) and 30 mins before workout
Nitrix - 1 (BSN)
ProAnabol - 1 (OTC recommended for women)
Tribulus - 1 (750 mg)
Creatine - 1 (ALR brand / no bloat)

Workout: 32 oz H2O with 1 packet of Crystal Light + 1 1/2 scoops of Volumaize (BSN)

AM: After workout, before lunch (meal)
Zero Stim - 1 (ALR)
Tribulus - 1 (750mg)
Creatine - 1 (ALR brand / no bloat)

PM: Dinner (meal)
Multivitamin - 1 (Prenatal)

PM: Before bed
Lean Dreams - 1 (ALR)

*All supplements are taken around meal intervals not protein shake intervals*

**IRONURSE** · 03-01-2009, 07:23 PM

I do a 5 day split. Usually it looks like this:

Fri - Bi/Tri + abs/cardio
Sat - Legs +cardio
Sun - Chest +abs/cardio
Mon - Back (More Bi/Tri) + cardio
Tues - Shoulders (More Legs) +abs/cardio

*Sometimes I will split the bi / tri up if my tendonitis in my elbow is flaring up. I will also do Back / Bi, Chest / Tri sometimes. I was told to hit my arms and legs 2x week but the 2nd round of arms and legs is limited with heavy weight and low reps.*

*I alternate cardio between stepmill and treadmill. Sometimes it depends on what is available at the gym. Right now I am doing "slow" cardio not interval training @ 30 mins / day.*

**IRONURSE** · 03-02-2009, 09:21 AM

03/01/09
Had to make this a quick workout due to pending inclement weather and the gym was packed. I switched up and did a leg workout / cardio. My rotation will be slightly different this week.

Squats:
Set 1: 1/15 @ 95lbs
Set 2: 1/12 @ 115 lbs
Set 3: 2/10 @ 145 lbs
Set 4: 1/8 @ 165 lbs

Standing Calf Raises:
Set 1: 1/25 @ 165 lbs
Set 2: 1/20 @ 185 lbs
Set 3: 1/15 @ 195 lbs

Prone Leg Curls:
Set 1: 1/15 @ 60 lbs
Set 2: 1/12 @ 65 lbs
Set 3: 1/10 @ 70 lbs
Set 4: 1/8 @ 75 lbs

Glute Machine:
Set 1: 1/12 @ 115 lbs (L/R)
Set 2: 1/10 @ 120 lbs (L/R)
Set 3: 1/10 @ 125 lbs (L/R)
Set 4: 1/8 @ 135 lbs (L/R)

Seated Leg Extensions:
Set 1: 1/12 @ 115 lbs
Set 2: 1/10 @ 125 lbs
Set 3: 1/10 @ 135 lbs
Set 4: 1/8 @ 145 lbs

Seated Calf:
Set 1: 1/25 @ 110 lbs
Set 2: 1/15 @ 130 lbs
Set 3: 1/12 @ 150 lbs
Set 4: 1/10 @ 170 lbs

Cardio: Treadmill @ 12% incline / 30 mins / @ 2.8 (slow cardio)

**IRONURSE** · 03-02-2009, 05:48 PM

03/02/09
Chest Day (By far my least favorite!)

Incline (Hammer Strength Iso)
Set 1: 1/10 @ 35 per side
Set 2: 1/10 @ 45 per side
Set 3: 1/8 @ 55 per side
Set 4: 1/6 @ 70 per side

Flat (Hammer Strength Iso)
Set 1: 1/10 @ 25 per side
Set 2: 1/10 @ 35 per side
Set 3: 1/8 @ 45 per side

Cables:
Set 1: 1/15 @ 15 lbs
Set 2: 1/10 @ 20 lbs
Set 3: 1/10 @ 25 lbs

Decline: (Hammer Strength Iso)
Set 1: 1/12 @ 35 lbs per side
Set 2: 1/10 @ 45 lbs per side
Set 3: 1/8 @ 55 lbs per side
Set 4: 1/6 @ 70 lbs per side

Fly Machine:
Set 1: 1/10 @ 90 lbs
Set 2: 1/10 @ 100 lbs
Set 3: 1/8 @ 110 lbs
Set 4: 1/8 @ 115 lbs

No cardio today. Stepmill out of order, very busy due to "snow day" high schoolers and college kids out of school today. I have an extra day for the gym this week so I will still get my 5 days in.

Ab Machine:
2/25 @ 80 lbs
1/25 @ 85 lbs

**IRONURSE** · 03-02-2009, 05:52 PM

I have decided to go back to the custom diet that I had made for me 6 months ago.
It involves 5 "meals" or 3 "food" and 2 "protein shakes". Protein 35gm/meal and Carbs 38gm/meal on work out days and Protein 35gm/meal and Carbs 31gm/meal on non work out days. The carbs are "good carbs".
I am lactose intolerant so I make my shakes with water.

**tammyp** · 03-03-2009, 07:45 AM

good workouts IN. how tall are you?

**IRONURSE** · 03-03-2009, 03:04 PM

Hey Tammy,
Thanks. I am having to baby my elbow so some of my workouts are suffering a little and there are some things I can't do right now. (tendonitis in my right elbow)
I am just under 5'6'' (like 5'5 3/4). I am going to do stats and pics later in the week.

**tammyp** · 03-03-2009, 04:12 PM

wow..most lws are shorties! i am tall for a lw, 5 1. and i struggle to make weight as it is.

**Miss Muscle** · 03-03-2009, 05:20 PM

Work outs are looking great!!

keep it up!

**IRONURSE** · 03-03-2009, 06:49 PM

Originally Posted by tammyp

wow..most lws are shorties! i am tall for a lw, 5 1. and i struggle to make weight as it is.

Hehe. Yeah. I'm stuck in the middle on the height / weight ratio thing.
Unless I do heavy duty supplementation I won't be able to get big enough to do mw and be competitive. I figure my best shot is coming in at the upper end of master's lw and be very defined. (Based on what I've seen around here at the local NPC shows.)