Results 1 to 45 of 174
Thread: Bigz stepping it up for 2012
11-23-2011, 02:58 PM #1
Bigz stepping it up for 2012
I took a few weeks off from journaling and now ready to start it back up. Journaling helps to keep myself in check. I like to look back to see what I've done wrong and right and hopefully learn from my mistakes.
Now that I'm qualified for a national level show I have decided to do Jr. Nats. It wasn't the way I wanted to win since I was the only competitor, but it was a win none the less...I'm a natural competitor in everything I do, I don't want to be handed something.
Now its time for my offseason. I I don't have much of an offseason since I am doing Jr Nats, but my #1 goal is to stay close to my contest weight. Judges said I have plenty of muscle just need to come in under 140 for LHW. Also need to work on adding more of a cap to my shoulders and more thickness in the hamstrings. But conditioning is where I need to bring it!
I have decided to hire Mikaila Soto for offseason and contest prep. I met her in Davenport and absolutley love her drive! I had a few coaches in mind but I have faith that she will keep me in line and have me coming into Jr Nats at my very best. She's also only 2 hours away which was one of my main concerns. I want to be able to work one on one with my coach and be able to train with them as well. I can't wait to get started with her! Probably driving up to Chicago next weekend.
So hopefully you enjoy my journal and help keep me motivated for a bigger, leaner me come 2012.
11-23-2011, 04:18 PM #2
- Join Date
- Mar 2009
- Rep Power
Glad you are journaling! Mikaila.....Chi Town in the house!
Looking forward to following your offseason and prep.
11-23-2011, 10:55 PM #3
I'm retaining water pretty bad today. I'm know its probably part of my post show rebound. I gained about 4 lbs in 2 days and I'm eating clean so I know its not fat. I'm trying to combat it with some cardio and hope it goes down a bit. Calories about 1500 today.
Incline db chest 60x20 70x15 90x12 working set r/p w/negative reps 110x12x4x1.
Incline smith 95x20 115 x15 2 working sets 155x10 95x12 last 4 reps negatives
DB Flyes 3 sets of 15 w/70lbs stretched in between each set
Cablecrossovers 7 sets of 12-15 (fst-7) 30lbs pretty light but on the last 4 reps of each set were negatives and then squeeze for 2 at the top. I would pose or stretch between each set. These brought a few tears to my eyes from the negatives and stretching (good pain)
40 mins of cardio treadmill set at 8% incline 3.0 mph
11-23-2011, 11:41 PM #4
Yeahhh Illinois! I was born and raised in naperville. I will be following along. I too am trying to grow and come in leaner! Best wishes!
11-23-2011, 11:51 PM #5
I grew up in Peoria about 2 hours south of Chitown. I do love some Giordanos pizza though. NUM!!! There is a Rosati's in Bloomington, its the closest Chicago deep dish pizza place in Central Illinois.
11-24-2011, 10:57 AM #6
Happy Thanksgiving!! Wish everyone can eat what they want today. I know there are a few of us out there that are prepping and can't eat. But its just one day and just cherish the time with your family because thats what matters the most.
11-24-2011, 01:21 PM #7
- Join Date
- May 2011
- Rep Power
Jeez sets of 15 reps of flyes with 70l dumbbels? That is crazy, nice! I don't think I could do that, thats some pretty crazy strength for your size. 110s are pretty insane for inclines too, my girlfriend just got a set of 8 with the 40s and I'm very proud of her! I'll have to show her this journal, thats some inspiration there.
Last edited by TheABomb; 11-24-2011 at 01:22 PM.
11-24-2011, 06:48 PM #8
- Join Date
- Mar 2009
- Rep Power
Where do you live in Central IL? How did you meet Mikaila and decide to use her?
11-24-2011, 07:48 PM #9
I have family that used to live in Naperville and now lives in Peoria! Small world! Can't wait to follow your off season. Love making progress and love watching other make progress as well! Good luck in your off season and I will be following along!
11-24-2011, 09:07 PM #10
Davenport show. I love her attitude and have faith she will keep me in line. I've also never used a female for a trainer before so I wanted to give it a try. I like how she does not use a cookie cutter diet and tailors the training, cardio and diet for each client. I will see her in a few weeks and she will sit down with me to find out my goals and what I need to work on. She is also very easy to get a hold of which is very important to me.
11-24-2011, 09:23 PM #11
11-24-2011, 11:11 PM #12
- Join Date
- May 2011
- Rep Power
11-24-2011, 11:23 PM #13
I also had labrum surgery 2 years ago. There are some things I can do that I couldn't do . But there is still pain there. Don't know if I'll ever be able to throw a softball again Big bummer there. Was an all state catcher and played some semi pro softball after highschool. Really miss playing.
11-25-2011, 07:31 PM #14
After a wonderful Thanksgiving, I couldn't wait to get into the gym and do some deadlifts. Of course I'm pretty bloated but it will go away after a few days. Best thing I had was a pumpkin cake, OMG it was so good!
Underhand pulldowns 75x20 90x15 120x12 3x150x8
Deadlifts 135x8 185x8 205x8 225x8 245x7 135x20 (last set was really difficult to get through) lower back was burning like crazy
DB rows 70's x 12 80's x 10 90's x 9
Underhand low cable row 110 x 12 110 x 8(4 sec negatives each rep) 110 x 8 (SAME)
Straight arm pushdown w/rope 90 x 12 90 x 12 both sets done with negatives
45 mins on stairmill set at 7 on the fat burning mode. Needed it after yesterday.
11-25-2011, 08:44 PM #15
I know you were the only competitor in your last contest but how about some pictures anyway? I saw the few on your last thread but how about some stage shots? See you, Cal
11-25-2011, 09:05 PM #16
11-26-2011, 01:54 PM #17
Well I was planning on putting up some Christmas lights but its raining and in the lower 40's here. I hate Illinois...but I can't get my husband to move south. I would be happy with Georgia or Tennessee.
Well my other plan was to do the spin class this morning but my right knee is bothering me a bit. Instead I hit my shoulders and did some HIIT cardio afterwards.
DB shoulder press warm up 25's x 20 35's x 15
DB front raises 20's x 20 30's x 12
working sets 40's x 8 drop set - 40's x 10 30's x 6 20 x 5 12.5 x 3
drop set 45 x 7 30 x 5 20 x 4 12.5 x 3 (4 sec negatives)
machine rear flye's 60 x 50 60 x 50 (omg these killed)
Hammer strength shoulder press 90 x 15 120 x 12 140 x 8 r/p x 4 r/p x 2
Seated side lat raises (very strict, 2 sec pause at the top, 4 sec negative) 20 x 12 15 x 8 15 x 8 these burned so bad, especially in the right shoulder. Lactic acid is building up in the shoulder fairly quickly. Think I may need to break some scar tissue up in there, time for a deep tissue massage.
HIIT on the stair mill 13 sets 30 sec sprints set on level 15-17 then set it on level 5 for 60 seconds. Legs get a really good pump doing these. Take about 15 mins afterwards to stretch and cool down.
11-27-2011, 08:33 PM #18
Arms/CardioNot much to talk about today. My IBS has flared up pretty bad. Noticed it is worse when I eat oats. So I'm going to eliminate it tomorrow from my diet. Hopefully its that simple and nothing else causing it. Weight 158.9 and have been really bloated all weekend. It is very frustrating and I feel dirty if that makes sense. I think I may need a detox to clean me out. Sometimes that helps.
Worked Arms this morning heavy this am
Incline DB curls 3 sets x 8 w/30lbs
Close grip bench 125x12 135x8 155x6
DB preacher curls 3 sets x 10 w/30lbs
Overhead cable rope exts 90x12 110x10 130x6
Hammer db curls 30x12 35x10 40x7
Cable kickback 2x25 60lbs
35 mins on elliptical
11-27-2011, 10:43 PM #19
11-27-2011, 11:00 PM #20
11-28-2011, 04:49 PM #21
Has anyone found out that their body can't handle certain foods after a show before, that you could eat before your prep?
I'm finding that problem with marinated chicken and oatmeal...I'm trying to eliminate things that are irritating my tummy. Oats and starchy carbs seems to be a problem. Could be that my IBS is flared up but not cool since I'm trying to add a little muscle. That eliminates alot of carbs. Can't build much muscle on just protein and fats.
11-28-2011, 07:49 PM #22
Ok so did some research and its def starchy carbs causing my IBS flare up. So I'm eliminating that from my diet for a while. Back on a keto diet. Kinda hard to build muscle without carbs. We'll see what Mikaila has to say about it.
11-29-2011, 09:42 PM #23
Hitting them high reps and no more squats. Thats what I was told by 3 judges at my last show, hit the hamstrings/glutes w/high reps and stop squatting. It'll prevent my hips from getting any wider and my quads are over powering my upper body.
Seated leg curl 60x25 75x20 90x15 105x15 120x12 w/4 sec negatives I haven't had that bad of a burn in my hamstrings in a long time.
DB romanian deads w/walking body weight lunges (very slow reps, made sure to pause at the stretch on the deadlifts)
90x25 w/30 lunges 100x20 w/30 L's 100x20 same 100x15 same
unilateral leg ext's 80x20/20 70x25/25 50x12/12 50x12/12 2 sec squeeze 4 sec negatives
tried doing hack squats or leg presses and knees did not want to allow it. They were killing me, kinda weird I didn't have pain during the lunges.
So I did no carbs today and my stomach felt so much better and I didn't feel like I had the flu. May try some berries or grapefruit to see if that bothers me at all, but I'll wait til next week so my stomach can get back to normal first.
12-01-2011, 12:55 PM #24
Tummy is feeling a 100% better. I'm back on a keto diet but increased the fats/protein to get my calories up. My stomach doesn't look like I'm pregnant anymore which is always nice. So far I'm still able to fit into my jeans from contest time. Really happy about that.
I'm also looking forward to meeting with Mikaila Soto on Dec 10 in Chicago for my first session. We are going to go over my offseason diet, training, and she is also going to take measurements, bodyfat, and go over my goals. I was hoping to schedule it for this weekend and to also go to Chicago this weekend to go to Gail's powerlifting competiton. But can only do 1 weekend
Shoulder is still bother me so Chest workout wasn't the greatest.
Smith flat bench 95x20 115x15 135x12 145x10 165x6 w/negatives
Incline DB bench 55's x 10 x 3 these really hurt my shoulder lactic acid built up very quickly in my shoulder
Uni Incline Hammer press 75x12x3 2 sec squeeze at the top
Pec dec 130 x 12 130 x 12 drop set -130 x 10 100 x 5 70 x 3
30 mins of cardio on glider...blood sugar was dropping after that. Had some honey to get it back up. Thankfully blood work is getting done on the 15th to find out what is going on with my blood sugar.
12-01-2011, 01:21 PM #25
12-01-2011, 01:59 PM #26
I don't want to let off my legs or they will get soft which is what I don't want of course. I won't be hitting my quads heavy is all. But I do need to bring up my upper body especially my shoulders which will help my overall appearance.
And thank you...I hope I do have a future. I'm working on being patient with everything. Thats one of my struggles.
12-01-2011, 03:05 PM #27
You know what I always tell the young guys at the gym?
CONSISTANCY is the key....it really is "Slow and steady" wins the race. Too many people want it all NOW...instant gratifacation. Seems like you have it figured out.
12-01-2011, 04:00 PM #28
- Join Date
- Mar 2009
- Rep Power
12-01-2011, 04:49 PM #29
Thats good to know Gail...thanks! I've always thought you have to have carbs in the offseason in order to build.
12-01-2011, 09:55 PM #30
Cardio day for me........was planning on doing RPM but a friend of mine who teaches body attack has been bugging the shit out of me to do the class. SO I did and I failed miserably LOL I am NOT coordinated enough to do that. I made it through the class but there were times that all I could do was laugh because I had myself all screwed up. Anyways it was a nice change but I highly doubt I will be doing it again. Next class I'm trying is body step. I think they need to let me train them and see how long they last in one of my training sessions.
12-02-2011, 03:26 AM #31
I am in the Army, one of the big wigs is all HOTT for Insaniety training...always going on about how hard it is and how good it is for you. It is ALL I can do to say how about you go squat with me and then do some HITT cardio....not a bad workout either.
So I feel your pain.
12-02-2011, 09:57 AM #32
Just got all caught up! I wish my legs we too big lol i need them to GROW! Worked so much to get back to grow now i need big sweep!
Looking forward to following along in your off season
12-02-2011, 12:18 PM #33
Some easy on the tummy carbs I have found are, applesauce (all natural is lower in sugar) White or red potatoes, no skin, Cream of Wheat instead of the oats. Anything whole grain or wheat is totally out for me as well as veggies. I can have oatmeal from time to time but usually stick with the cream of wheat. If I use a tortilla or bread its all white. Did you know that most of the white is lower calorie than the whole grain/wheat stuff? It is!! So really the difference is fiber and my GI DR said that low fiber diet is the way to go for anyone with IBS or IBD problems. I get about 15 grams a day which is pretty low. Since my UC is under control for now my biggest issue is I always feel bloated and my stomach distended, whats that about?? IDK?
Anywho..... Love your journal!!! I will be at Jr USA's as well. Hopefully we can meet!!
12-02-2011, 01:51 PM #34
Now I found that keeping my fiber up helps my stomach. I have IBS w/constipation and found that taking 2 scoops of fiberlyze a day w/probiotics help my IBS. Now cream of wheat does not upset my tummy to the extent that oatmeal does. Breads period tie my stomach up like a knot. I was going to let my IBS calm down a bit and try some berries or grapefruit or poss the cream of wheat again. Stress of course is the biggest culprit. Its so frustrating because its something that will never go away. I also found out that I'm at risk for UC since my mom has it.
12-02-2011, 02:10 PM #35
I'm glad you have found what works and what doesnt, that can be the hardest part of the illness. I couldnt do the grapefruit because of the acid, it would kill.... on top of my meds I take Pepcid 20mg twice a day to keep my acid levels down. I have no problems with constipation, I'm on the other end of that lol, so probably why fiber is not good for me.
From all info I have read and recieved from my doctor, you are definetly at increased risk because its runs in your family. My grandpa had Crohn's. I orignally was diagnosed with that but they sent my biopsy's to UCLA for a second opinion and they said it was only UC. Stress is a huge deal for keeping symptoms at bay. I have learned deep breathing and to just deal with one issue at a time. But sometimes nothing works and if I get too stressed I can end up in the fetal position in bed. It sucks so I try to manage it as best as I can. I wish you the best with all this, I know it can be very hard.
12-02-2011, 04:28 PM #36
I'm real sorry you've been having the tummy issues. Since backing off the strict diet I find I have been having slight constipation issues and bloating if I have more than a certain amount of certain carbs. Not to mention the flatulence...holy mother of god!!! I therefore stick to pro/fats after meal 3. Have you tried going gluten free? I've been considering going gluten free especially on refeed days just to see if this will do any better. do you get that way with starchy veggies too?
A fiber supplement doesn't seem to do as much of a trick for me as veggies do. I've found that once i have veggies (lettuce, cucumber in particular) in my diet, and plenty of it, i don't have constipation issues.
Would it help finding and working with a nutritionist that specializes in these kinds of issues, in terms of long-term management for you? You would want to try to lower your risk as much as possible for UC despite it being hereditary right?
12-02-2011, 07:20 PM #37
I never thought about the applesauce though, might give that a try. I've always told myself that I was going to do Yoga but never have found the time to do it. I don't know how many times I have ended up on the floor in a fetal position. There have been times that I've had to go to the hospital from the pain. I wouldn't wish this shit on anybody. I've had 1 colonoscopy and that was back in 04. Really need to get in for another but no insurance right now :-(
12-02-2011, 07:35 PM #38
Starches period cause horrible flatulance and bloating. Not sure if its a gluten issue, but I've thought that could be an issue. I've talked to a dietician and she told me to keep a food diary and write down when something bothers me and just keep track of those foods and avoid them.
I'm just a personal trainer and dont teach any classes. Never really been into them, really just trying them about because I'm friends with the teachers. About the only class I really like is RPM which is a spin class. But last night was pretty interesting. I def looked like the odd duck in there and was getting alot of strange looks. Felt really out of place though!
I'm not a big fan of veggies :-( cucumbers, green beans, and asparagus is about the only veggies i will eat. And I only eat those if I'm told to. Its nice that we can discuss our diets and what we go through. Its nice to know that I'm not alone when it comes to tummy issues.
12-03-2011, 12:18 PM #39
Best Wishes Kelly. You looked fantastic at your last show!
12-03-2011, 06:48 PM #40
Back day...my favorite day!!!
DB pullovers 35x12 45x12 60x10 70x8 80x6
Underhand pulldowns 105x20 150x10 165x8 180x7
T-bar rows 35x12x3 slow reps...had great mind back connection with these
straight arm pushdowns w/4 sec neg 90x10x4
DB deadlifts 70x10 80x8 90x8
had a new client after I trained back and she ended up getting sick towards the end of her workout...oops. She came out from the bathroom and was determined to finish the workout. Couldn't believe it...and of course she is going to come back for more!!
Cheat night tonight
trying a new chili recipe called Dragons Breath Chili by Guy Fieri. 3 jalapenos, 2 anaheim peppers and 2 pablano peppers. Plus the cayenne pepper and black pepper in the chili.
Here's the recipe if your interested http://www.foodnetwork.com/recipes/g...html?soc=share
I used lean beef and turkey sausage instead of pork sausage.
I have been snacking on some reese's pb cups and candy cane kisses before the chili is done.
Also had a Sam Adams Boston Lager...tasted alright
12-03-2011, 07:26 PM #41
Yesterday my Husky Gemma somehow moved her kennel while she was in it across the room...will be setting up the web came while we are gone and figure out how she is doing it. Only other thing is the our rot/sheppard mix is pushing her across the floor. But he's not very smart and not sure he could figure out how to do that.
12-03-2011, 07:50 PM #42
- Join Date
- May 2011
- Rep Power
I love dogs, they are smarter than you think sometimes haha
12-04-2011, 06:42 PM #43
So I was looking at previous JR nats pictures and reading about their heights and it seems that if I go into JR nats in June under 140 that would put me at LHW. Being that I'm 5'7 and it seems most of the ladies are 5'5 or shorter then I would be at a disadvantage. I know that I need to add alot of size on my frame since I have longer limbs but at least I don't have the leg problem. I don't know, maybe I'm just looking way too much into this. Since I didn't compete against anyone in Davenport I didn't have anything to compare myself to. Well thinking about all this gave me some motivation for my shoulder workout. I used the tens unit on it last night and it felt a lot better this morning.
DB presses 30's x 15 45'x 12 60's x 10 65's x 8 70's x 6 (reno had to force a few on that last set)
DB side lat 35 x 12 40 x 10 45 x 8 55 x 8 1/4 reps to get a nice burn
Cable front raises w/rope 50x12 60x10 70x8 ss w/ uni rear db lat raises 35 x 12 x 3
cable rear lat raises 1 set of 30 on each side.
35 mins on stairmill set at level 7
12-05-2011, 04:57 PM #44
The applesauce was great for me. I had it everyday after I got out of the hospital. It is the only fruit I can eat regularly and not have issues. Or an apple with no skin. Yup, this shit (pun intended right?lol!) I wouldnt wish on my worst enemy. I think yearly colonoscopys are the way to go,so as soon as you can pay for it or get ins I would go. I need one soon too. Thinking about switching meds as well. I hope you can stay pain free girl, nothing worse or more dibilitating than that.
12-06-2011, 02:30 PM #45
Yesterday I was in a half shitty mood all day. Didn't sleep very well and I'm thinking I'm in the process of passing a kidney stone. 2nd one this year...fuck I wish I could just be pain free for 1 freaking day. So it feels like I'm going to pass out out when I pee. Good times! The worst of it was yesterday and I think it may have passed. Lets hope so!
Worked arms before I trained my client. Was a shitty workout do the lower abd pain.
Seated DB Curls 30 x 10 x 3
Overhead tri ext 60 x 15-20 x 3
Machine preacher curl 55 x 10 x 4 very slow reps and concentrating on the squeeze
140 x 8 x 4
Single Arm cable curl 40 x 10-12 x 3
Tricep dip machine 210 x 6-8 x 3
No cardio...I think I'm getting close to needing a break. I'm sore about everyday and feel like its taking me longer to recover from my workouts. I haven't had a break since July so its about time. See what Mikaila wants me to do, but I'm hoping for a break the week of Christmas.
Tonight I might do RPM, see what kind of mood I'm in later.
Hope everyone has a great day!!