Improving for the 2010 Figure Season...

[essmonet03]

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

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

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

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

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

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

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

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

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

[essmonet03]

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

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

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

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

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

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

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

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

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

[Suzanne]

Heyyyyyyyyyyyyy.....There's skittles in there!

How the first week of prep going?

Hitting legs with us sunday?

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

[essmonet03]

Heyyyyyyyyyyyyy.....There's skittles in there!

How the first week of prep going?

Hitting legs with us sunday?

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

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

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

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

Shoulders/Tris/Abs...

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

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

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

Incline flat bench (laying on the bench) shoulder presses ss with fron raises with 10lb plate (does that make sense... LOL )
65lbs x 15 ss with 10lbs plate front raises x 15
75lbs x 15 ss with 10lbs plate front raises x 15
95lbs x 15 ss with 10lbs plate front raises x 15
100lbs x 15 ss with 10lbs plate front raises x 15

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

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

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

[essmonet03]

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

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

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

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

1 legged leg press ss with calf raises to failure

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

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

[essmonet03]

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

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

[shankuan]

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

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

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

Now let's see those pics...

[Suzanne]

where's the damn pics

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

[essmonet03]

Attachment 49587

20557_528248070147_67602076_31290107_914599_n.jpg

20557_528248125037_67602076_31290108_5353_n.jpg

Attachment 49590

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

[johnnylax]

wow! nice E! keep up the hard work, love the tat!

[essmonet03]

wow! nice E! keep up the hard work, love the tat!

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

[essmonet03]

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

Now let's see those pics...

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

[essmonet03]

ess.jpg

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

[essmonet03]

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

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

Lat Delt Raises ss with front plate raises

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

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

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

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

Arms
Alternating bicep curls
20 x 26
25 x failure

BB Bicep Curl
30 x 15
40 x 15

Tricep PullDowns
20 x 15
25 x 15
30 x 12

Told you it was very light....

Cardio for 30 minutes on the elliptical

[shankuan]

Dang girl...your back is wide AND your waist is small!! Looking forward to seeing your progress!

How tall are you?

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