~Curvy Girl~ Moving Forward in 2014! ~

[curvygirl]

Recent Training Journal Entries

Sun Feb 9th, 2014 – Quad Crushing!
Seated Leg Ext ss w/ Seated Leg Curl – 2 Warm Up Sets
Box Squats – 2 Warm-Up, 5 Working Sets
I admit I have a preference for box squats. I can move heavier weight without feeling like I am at risk. I always ask for a spot with the heaviest set(s).
Heavy RDL ss w/ DBSLD (for burn out) – 4 Sets
Technogym Single Leg Press(Continuous Reps, 4 x’s each leg) - 3 Sets
Technogym Leg Press – Wide Stance ss w/ Narrow Stance - 3 High Volume Sets (think fst-7 burn)
And following suit, these past few leg workouts leave me sore & feeling tight (in a good way) a couple days later!

Tues Feb 11th, 2014 - Delt Domination for One!
Smith Machine Shoulder Press – 2 Warm-Up, 3 Working Sets
EZ Curl Bar Upright Row ss w/ Lat Raises (light for warming up) – 4 Sets
Technogym Upper Back Machine (Rear Delt Focus) ss w/ DB Rear Delt Raises – 4 Sets
DB Lateral Raise Drop Sets ss w/ High Rope Row – 3 Sets
Plate Raises ss w/ DB Front Raises (Palm Up) – 3 Sets

Thurs Feb 13th, 2014 - Solo Back Beat Down!
“Dogbone”(wide neutral grip) Lat Pulldown ss w/ Assist Machine Pull-Ups – 6 Sets Total (2 Warm-Up)
Close Grip Pulldown – 3 Sets
Barbell Row – 5 Sets
T-Bar Rows (25# Plates) – 4 Sets
Technogym Low Row Machine – 4 Sets (Iso each arm then simultaneous for burn)
Rope Straight Arm Pull – 4 Sets


Blah, Blah, Blah…Bossman has been on a forced break. His arms and left shoulder are really bothering him. So much so he is not sleeping well at night because of radiating pain. He needs this break before he begins his next short bulk (March) and his prep which starts in April. This means no upper body training for/with him for a couple week and leaves me to my own devices for several workouts. I’m ok with that because I can add exercises he does not like and do crazy supersets/dropsets, etc.! It’s also funny how quickly my training goes when I am going solo. No chatting, no long a$$ breaks in between sets, no dilly dallying…lol! Get In, Headphones on, Hat pulled low, Head down, & Get the work done!

In another online journal I recently posted that I am seriously considering being done with “competing.” I’m letting that determination sort settle in and sort itself out. Suffice to say sometimes we come to crossed roads and you have to really think before you take that next step. I am at a place where I am questioning a few things at a deep level. What is truly important? Motivation(s)? Reasoning? Rationale? The truth is I have nothing to prove to anyone…so what am I trying to prove?

In the meantime, my training and my cardio routines will not change. I am passionate about my training. Could not imagine life without it now! I love that I feel physically strong and energetic. I know I am doing something really healthy for myself. I never feel this way once I hit 6 weeks out from a show! My diet will stay in place but I am removing some strictures thereby removing some psychological and emotional stress and “weight.” “Hey Elise! You need to lighten up!” It is the “end game” for this particular journey that may ultimately change. Right now the only solid goal I have set is to lose another 10 pounds to get to my new “happy body” place for spring.

Happy Valentine’s Day for those not too jaded on what could be considered a forced day of expressing one’s love. I am not too jaded and believe love is a wonderful thing…it’s the relationships that can be so damn challenging. Plus I was surprised with beautiful flowers at work this morning. Have a great weekend!
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p.s. Have I mentioned how much I love my puppy
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[curvygirl]

Recent Training Journal Entries


Mon March 10th, 2014 - Shredding the Shoulders!
Hammer Strength Shoulder Press – 2 Warm-Up, 4 Working Sets
DB Lateral Raise Drop Sets – 4 Sets
Smith Machine Upright Row – 4 Sets
Technogym High Back Machine (Rear Delt Focus) – 4 Sets
Plate Front Raises – 4 Sets
DB Front Raises (Palm Up) – 3 Sets
Rear Delt DB Raises – 3 Sets – For some reason I always forget these!

Tue March 11th, 2014 – Bi/Tri Throwdown!
Freemotion Seated Cable Bi Curl ss w/ Seated Cable Tri Pressdown - Warm Up & Work - 4 Sets
Close Grip Bench Press – 5 Sets
Hammer Strength Dip Machine (Tri focus) – 4 Sets
Hammer Strength Uni Lat Bicep Curl – 3 Sets (Continuous alternating reps to exhaustion each set…if that makes sense )
Alt DB Curls / Alt DB Hammer Curls – 4 Sets
Standing Tricep Cable Pressdown - 4 Sets

Thur March 13th, 2014 – Just Another Back Beatdown!
Wide Grip Lat Pulldown – 7 Sets
Close Grip Pull ss w/ Straight Arm Pull – 3 Sets
Heavy DB Row – 5 Sets (Owie! I can really feel my back today because of these)
Hammer Strength Iso Lat Row – 3 Sets
Freemotion Cable Iso Lat Pull (Twisting grip to face towards me & really contracting the lat. Again why I think I am more sore (in a good way) than usual today!) – 5 Sets
Seated Cable Row – 4 Sets

Sun March 16th, 2014 – Quad Crush/Glute Grind!
Technogym Leg Press – 6 Sets
Technogym Leg Ext - 4 Sets
Smith Machine Squats - 5 Sets
RDLs - 4 Sets
Giant Set: Hammer Strength Laying Uni Lateral Leg Curl
/Bodyweight Hypers/DB Stiff Leg DL - 3 Sets
Technogym Single Leg Press - 2 Sets (Continuous Alt Reps to exhaustion)

Well Helllloooo! LOL! As we like to say around here it's been a "hot minute!" since my last entry! But all is well! Just a little busier than usual with oh, family issues, work work, steady on training, new house stuff, puppy love, etc.

My on-off-on-off again feelings towards competing had finally settled to "on!" Whew! Back to doing an NPC show this year, the difference being that I am selecting a natty show. The Natural Michigan Nicole Wilkins Classic is July 19th, 2 weeks after Bossman doing the Team U.

The main reason I switched to an early show is because I do not want to diet the whole summer. Even though I really want to do a UFE show, it's just too much to diet through to September. Especially after the long ass winter we have had, Bossman & I really want to have the freedom to play without worrying about regimented diets and training and cardio. So, I'm going to suck it up and do a 14 week prep (official start is in April). No pressure, no stress allowed, no expectations other than to get in really great shape for summer. And that's about it for now...Have a great week!

[curvygirl]

Recent Training Journal Entries


Sun March 23rd, 2014 – “Drop it Like a Squat!”
Rack Box Squats – 2 Warm Up, 6 Working Sets
RDLs – 5 Sets
Technogym Leg Press – 4 Sets
Technogym Leg Press – Uni Lateral – Continuous to failure – 2 Sets
Hypers ss w/ DBSLSs – 3 Sets
Seated Leg Extension – 4 Sets
Ooh wheee! I was sore on Monday & Tuesday after this training! I don’t think I did anything out of the ordinary. Perhaps it was the order of the exercises or maybe I trained with a bit more intensity. Whatever it was…I had to use the accessibility bar to sit in the ladies & hobbled around like an old woman for 2 days, no cardio...lol!

Mon March 24th, 2014 - Delt Destruction!
Hammer Strength Shoulder Press – 2 Warm Up – 5 Working Sets
Smith Machine Upright Row – 3 Sets
Technogym High Back Machine (Rear Delt Focus) – 4 Sets
DB Lateral Raise Drop Sets – 5 Sets
Bent Over Rear Delt DB Raises – 5 Sets
DB Front Raises (Palm Down) – 3 Sets
High Rope Row – 3 Sets

Tue March 25th, 2014 – Bi/Tri Torture!
Freemotion Seated Cable Bi Curl – 4 Sets
Tricep Pressdown – 4 Sets
Close Grip Bench Press – 5 Sets
Alt DB Curls – 5 Sets
Hammer Strength Dip Machine (Tri focus) – 3 Sets
Hammer Strength Preacher Curl – 3 Sets
Freemotion Seated Tricep Cable Kickback – 3 Sets
Straight Bar Curl – 3 Sets
Alt DB Hammer Curls – 3 Sets

Thur March 27th, 2014 – Big Back Thursday!
Wide Grip Lat Pulldown – 2 Warm Up, 4 Working Sets
Close Grip Pull – 3 Drop Sets
Heavy DB Row – 6 Sets
Hammer Strength Iso Lat Row – 3 Sets
Freemotion Cable Iso Lat Pull – 3 Sets
T-Bar Row (with 25# plates for full ROM) – 4 Sets
Straight Arm Pull – 3 Sets

Blah, Blah, Blah…Not much to report…other than being sore from leg training Sunday for a few days and now I’m sore from intense back training last night. Attached a couple pics from last night's training. Now that I am no longer on FB I rarely take training pics or selfies anymore. I was pleasantly surprised to see the detail in my back, despite being more than 20#s away from being any kind of lean. But I am happy, strong, healthy...which is a good place to be before starting a prep.
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And I had to include a couple shots of the Abbylicious! Have a great weekend!

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[curvygirl]

Recent Training Journal Entries



Sat March 29th, 2014 Pectoral Pound Out!
Freemotion Cable Press – 3 Sets
Hammer Strength Incline Press – 6 sets. True P.R. of 80#s for 2 full sets.
I pressed 90#s a few months back, but it was very ugly and for just a few reps so I really don’t count it!
Flat Bench DB Press – 4 Sets
Technogym Press- 4 Sets
Hammer Strength Shoulder Press – 5 Sets
DB Lateral Raises – 4 Sets
Again, for once being my least favorite body part to train, I have made real progress in my chest training this season. Woot Woot!

Sun March 30th, 2014 – Booty Beatdown!
10” Treadmill Walking Lunges – Warm Up (about 100 reps/leg)
Technogym Leg Press – 3 Sets, 3 Drop Sets
Seated Leg Curl – 4 Sets
Smith Machine Squats – 5 Sets
RDLs – 4 Sets
Bodyweight Walking Lunges (on floor) – 100 reps/ leg (6”)

Mon March 31st, 2014 - Working On Dem Der Delts!
Barbell Upright Row to Shoulder Press – 4 Warm-Up Sets
Hammer Strength Shoulder Press – 6 Sets
DB Lateral Raise Drop Sets – 4 Sets
Smith Machine Upright Row – 4 Sets
Technogym High Back Machine (Rear Delt Focus) – 4 Sets
Bent Over Rear DB Delt Raises – 4 Sets
DB Front Raises (Palm Down) – 4 Sets

Tue April 1st, 2014 – Bi/Tri Blowup!
Tricep Pressdown ss/w Light Barbell Curl – 3 Warm-Up Sets
Close Grip Bench Press – 5 Sets
Barbell Curl – 4 Sets
Hammer Strength Dip Machine (Tri focus) – 4 Sets
Alt. DB Curl – 4 Sets
Hammer Strength Preacher Curl – 3 Sets
Tricep Rope Pressdown – 5 Sets
Alt DB Hammer Curls – 4 Sets

Thur April 3rd, 2014 – Lat & Trap Trickery!
Wide Grip Lat Pulldown – 6 sets
Straight Arm Pull – 5 Sets
Close Grip Pull – 3 Sets
Hammer Strength Seated Row – 3 Sets,1 Drop Set
DB Row – 3 Sets, 1 Double Drop Set
Seated Cable Row (Alt Under Hand Neutral & Wide Grip Neutral) – 5 Sets
15” HIIT – Step Mill

Blah, Blah, Blah… We are attending the first BB show of the MI NPC this weekend, 2014 NPC Kalamazoo. I was Ms. KZOO in 2012 winning the overall for the first contested WP. So, I will always love this little non-qualifier show and support anyone who competes in it! This year, we have been helping a couple people who will be hitting the stage. I cannot help but feel their enthusiasm and excitement.

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Prep starts Monday. This time I am ready emotionally & psychologically! For prep, 2 things will change:

First, obviously the diet. Macros: 200 – 210 grams Protein/140 grams Carbs/ Fat – Incidental – meaning that which is already in the food being consumed…I do allow for olive oil, coconut oil, avocado, almonds depending on the day and the meal. I currently do not count my green veggie intake as carbs. I have heard some are so strict that they do. = 1700 – 1800 calories/day. This will get adjusted depending on how my body responds.

Second, I will shift from my maintenance SS cardio to a combination including this newfangled HIIT I keep hearing about LOL! I’m plotting 4 HIIT sessions per week starting at 15-20 minutes each. Just like my diet, cardio activity will get adjusted depending on how my body responds. As the weather warms up there will be opportunities to walk the dog, do sprints up my road (short road with nice incline/hill - HIIT), ride bicycles, etc. I will take any extra fun activity I can get and make it work for me.

The trick for me is to remember enjoy the process, even when it is a challenge! And this is only for 14 weeks. I will work hard but also accept that my body will be what it will be come show day and I will be happy with that.

Speaking of tricks…I never get in enough water and I have yet to find a trick to get me to drink more. I have a sneaking suspicion if I got more in it would go a long way in helping me “hold” less water. And maybe also help with any desires to put unsanctioned stuff in my mouth…So, I recently tried the MIO Liquid Water Enhancer & the new Crystal Light Liquid…and to my surprise…yummy tasty! I got in an extra 40 ounces yesterday…which reminds me I need to go fill my water cup right now! Do any of you have other tricks to getting the water in?
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Another fun thing is we will be joining another gym (for at least the summer months) which is a stone’s throw from our house. Fit 24 a small family owned place with decent looking Cybex & Hammer Strength equipment. As Bossman really gets into his work season, he’ll be getting home late many evenings. Before he can train he needs to shower (His job often entails nasty dirty work) & then it is a 30” drive to our current gym. Its just not feasible for us training together, which is key during prep! So the alternate gym would be perfect! I can drive right there after work and meet him. Training will start & run later but the upside is home is so close by.

Wishing you all a fantabulous weekend!

Below is one of my favorite pics of the two I love a whole bunch in this world! And my first Abby video...lol She's a chatty puppy!
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[ChelseaCompetes]

Woo hoo! Best wishes for the start of your prep.

[curvygirl]

Recent Training Journal Entries


Sat April 4th, 2014 – Off Training – Cardio Sessions – NPC Kalamazoo!
This week’s ending workouts got a little kinkywampus due to attending the Saturday competition.
So shoulder training kind of got smushed into both chest & arm training days!

Sun April 5th, 2014 – Pec & Delt Destruction!
Freemotion Cable Press – Warm Up - 4 Sets
Hammer Strength Incline Press – 6 sets.
Flat Bench DB Press – 4 Sets
Technogym Press- 3 Sets
Freemotion Cable Flyes – 3 Sets
Hammer Strength Shoulder Press – 4 Sets
DB Lateral Raises – 4 Sets

Mon April 7th, 2014 – Glam Gam Grind!
10” Treadmill Walking Lunges – Warm Up
Rack Box Squats – 6 Sets
RDLs – 4 Sets
Hammer Strength V- Squat – 5 Split Sets (Wide Stance/Narrow Stance)
FST-7 - Seated Leg Extensions – 7 Sets
Feeling off this workout because we usually train legs on Sunday AM not in the evening. Everything felt heavier but we pushed on through!

Tue April 8th, 2014 – Bi/Tri/Delt Domination!
Seated Freemotion Cable Tricep Pressdown ss w/ Bicep Curl– 4 Warm-Up Sets
Barbell Curls – 4 Sets
Hammer Strength Dip Machine (Tri focus) – 4 Heavy Sets
Close Grip Bench Press – 4 Sets
DB Lateral Raises – 4 Sets
Alt. DB Curl – 4 Sets
Hammer Strength Preacher Curl – 3 Sets
Overhead Tricep Rope Pressdown – 5 Sets
Bent Over Rear DB Delt Raises – 4 Sets
Hammer Curls – 3 Sets
Drag Curls – 4 Sets

Thur April 10th , 2014 – Bombastic Back!
Assisted Pull-Ups – 7 Sets (Warm Up)
Wide Grip Lat Pulldown – 6 sets
Straight Arm Pull – 4Sets
Close Grip Pull – 4 Sets
Barbell Row – 4 Sets
Hammer Strength Seated Iso Lateral Row – 4 Sets
Freemotion Cable Lat Pull – 4 Sets
T-Bar Rows (25# plates) – 4 Sets
Meadows Row – 2 Sets

Blah, Blah, Blah…NPC KZOO was awesome! We had a blast! Our peeps took home great hardware. 1st Place WP Short, 1st Place Men BB – Middleweight, 2nd Place Men BB Light Heavy, (3) 2nd Place Figure (Novice, Masters, Tall). For me, it re-lit that fire for the fun challenge of diet, training & bringing a package together to hit the stage again. My “annual check-in” if you will!

I am coming to the end of week 1 of what is now dubbed the “Hundred Days!” prep. Coz…I hit the stage in just about 100 days! Week 1 - Diet compliant, all vitamins & supplements taken, 1 gallon of water a day, & all training and cardio in! Off to a great start! Start pics on Sunday…

Wishing you all a fantabulous weekend! Fun pics from the KZOO below!

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[curvygirl]

Hi All,

Well about a year ago my Mom passed after a year plus struggle with a failing body (after losing her large intestine due to perforation & a portion of her small bowel) that could not keep renal functions going right & constant dehydration. There were other major factors such as her mental health. After a long nursing home stay, actually getting her own apartment again, & being in & out of the hospital too many times for me to count, her body and I think spirit just gave out. She passed on Saint Patrick's Day 2013.

I have been quiet about my Dad. Simply because I have not been the primary care giver in his situation. My brothers stepped up to the plate to move him about 1.5 months ago to Colorado. It was too little/too much...too late. After a fall that left him with a punctured lung & broken ribs, his health just sped downhill. He had a stroke 2 weeks ago that took away functions on the left side of his body, he had kidney stones & cysts, and emphysema from years of chain smoking. It was all too much for his body and his spirit to take...He passed early this Easter Morning.

He too like my Mom had a super strong will of independence and pride like nobodies business...There in no wonder where I get my drive to be self supporting, independent & free spirited, yet I was their antithesis...super responsible and determined to educate myself so that I could support myself in way that I would always have a roof over my head, clothes on my back and food to eat.

I know they were both very proud of me...they both loved that I had/have become a competitive bodybuilder, that I work in higher education to empower my students, faculty and staff for life long learning, and that I was still passionate about my art and singing. Yes, I am my Mother (artist, poet, free-spirited genius) & Father's (singer, musician, horse lover) daughter. I got all of the best parts of both of them and more...and I am heartbroken that I have lost both in a year's time. Below are a few pictures my brother sent to me not too long ago along with a few from my wedding 2007, & one of my Mom. They are both in a wonderful peaceful place now. IMG958806_resized.jpg PART951397440139871_resized.jpg Mom_1990sweb.jpg Dad_5_NM_2007web.jpg E_Dad_NM_1_2007web.jpg

[curvygirl]

Recent Training Journal Entries


Sun April 13th, 2014 – Workin’ on dem Wheelz!
10” Treadmill Walking Lunges – Warm-Up
Technogym Leg Press – 7 Sets Total (4 Drop Sets)
Seated Leg Curl – 4 Sets
Smith Machine Box Squats – 5 Sets
RDLs – 5 Sets
Reverse Hypers – 5 Sets
FST-7 - Seated Leg Extensions – 7 Sets
Posing Practice & Progress Pics

Mon April 14th, 2014 – Shoulder Shred!
Barbell Upright Row to Press – 4 Warm-Up Sets
Smith Machine Shoulder Press – 5 Sets
High Rope Row (Face Pull) – 4 Sets
Smith Machine Upright Row – 5 Sets
Cable Bent Over Rear Delt Raises* – 5 Sets
Cable Lateral Raise* ss w/ DB Lat. Raise– 4 Sets
DB Lateral Raises – 3 Drop Sets
Seated Incline BB Front Raise* ss w/ Standing BB (Palm Up) Front Raise– 3 Sets
The * indicates a switch up with new exercises. The cable exercises provide constant tension amping up the workload.

Sun April 20th, 2014 ~ Easter L’Eggs! – Despite the sadness, grief, I chose to train…simply because my Dad loved this part of my life & he would have encouraged me to keep moving to keep the sadness at bay. It turned out to be a treat, because we got to train at a friend’s gym.
Cybex Plate Load Leg Ext/ Hypers /Cybex Plate Load Seated Leg Curl – 3 Giant Warm-Up Sets
Box Squats – 8 Sets
Atlantis Reverse Hack Squats ss/w Cybex Plate Load Leg Ext. – 5 Sets
RDL’s – 5 Sets
Cybex Plate Load Seated Leg Curl – 5 Sets

Mon April 21st, 2014 – Deltorama! We finally trained at our new, close to home gym, Fit 24. Think teeny town gym where the rush hour is between 5 - 6:30 with a grand total of 6 people in the gym! LOL! We will make it work!
Cybex Smith Machine Shoulder Press – 5 Sets
Cybex Smith Machine Upright Row – 4 Sets
Bent Over Rear Delt Cable Raise – 4 Sets (Uni & Bilateral)
Lat Raise Drop Sets – 5 Sets
DB Front Raises (Palm Up) 4 Sets
High Rope Row – 4 Sets
Front Plate Raises – 3 Sets

Tue April 22nd, 2014 – Bi/Tri Thrashing!
Standing Cable Curl ss w/ Tricep Press Down – 4 Warm Up Sets
Barbell Curl ss w/ Freemotion Seated Tricep Press Down – 5 Sets
Close Grip Bench Press – 5 Sets
Hammer Strength Dip Machine – 4 Sets
Cable Preacher Curl – 4 Sets
Alt DB Curl – 4 Sets
Barbell Drag Curl ss w/ Hammer Curl – 3 sets

Blah, Blah, Blah…The “Hundred Days” Week 2 ~ Diet compliant, all vitamins & supplements taken, 1 gallon of water a day, & all training and cardio in! Down 5#s! Most of which was water. Adding in the gallon a day “flushed” my system out. I feel strong. I feel happy. I feel motivated!

Am I the only dork to get excited about buying new Snapware containers for prep!?! Well…I am! It falls in the same category of new training shoes, clothing, supp & vitamin orders…I’m even threatening to buy a new 6 Pac Bag in a different color than the boring black one I have! But then the budget minded girl in me says…they are tooo dang expensive!!!
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I am also having a “coconut moment!” I already use cocoa butter lotion for my skin…But I absolutely love & crave all foodstuffs coconut…So to replace the edible I found an awesome coconut scent shampoo & conditioner…yum! And it makes my hair very soft.

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The “Hundred Days” Week 3 ~ If you have been following along, you know now that my Dad passed on Easter morning. Very sad but also feeling blessed & relieved. He did not die alone, in a god forsaken rundown trailer, in the boonies of upstate New York. We were able to move him to be with family a month ago and he got to be with his eldest son and his beautiful granddaughter right to the end.

My mother became very ill during my 1st prep. Last year she passed away during my 2nd prep. So it seems almost “normal” for me to be dealing with yet another parent’s health & passing during prep #3!

Despite the stress and on/off sadness, I have stayed on track. ~ Diet compliant, all vitamins & supplements taken, 1 gallon of water a day, & all training and cardio in! Down 7#s! Seeing the changes. Still feeling strong & motivated. I promise I will get those dang progress pics together for next post!

On the retail front…For the past month or so, I’ve been clearing out my overstuffed closet of handbags & accessories I just don’t use. I’ve been able sell a lot of it on eBay! Yay yay yay for turning unused stuff into much needed funds for all things prep!

I forwent the 6 Pac Bag and bought a “Crew Cooler” from eBags…It was on sale with a coupon! Perfect size compared to my original unwieldy 6 Pac Bag! I may post that sucker on eBay to unload it too.
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I also splurged on a new Nike Victory Tote in Volt…that aweseome neon lime green color! One can never had enough tote bags! Lastly, I was strolling through Marshall’s last week and absolutely could not resist this awesome pair of kicks from Michael Kors on clearance! Last pair in my size! Royal blue suede with silver hardware! *happy dance for spring / summer shoes!*
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Well that’s all for now…Thanks as always for stopping by and for reading this especially long post! It is basically 2 weeks worth of blah blah blah.

Love & Peace!
Wishing you all a fabulous week!

[curvygirl]

Ummm yeah...get you some steady state cardio by spreading & raking out yards & yards of topsoil!...in preparation for seeding a new lawn! Did this Sat & Sun afternoon. We still have to get more dirt & do the side & back yards...fun fun fun!
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Update pics...Yeah...I'm still "fat!" Down 8 pounds, +11 weeks to go. Seeing some good changes already...still have a road to travel, but encouraged & motivated.
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I lub my puppy! Photobomb!
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[Granite-Dawg]

Glad you have peace about your parents. Best of luck with your training. Keep up the hard work!!!

[PFEPerformance]

Hey there Mama ....... doing a fly by....LOL...... My life has been on "Crazy Train" Status for a few months now with no real end in sight......... maybe I just need to accept - this is my reality...HaHa. Trying to keep up with work, family, training, and what feels like never ending "stay calm and deal" moments......etc..... AND my journal seems to be collecting cobwebs in the midst of all this......believe me - I'M STILL FOLLOWING ALONG AND STAYING ON TOP of wassup in your world!!

Loving your training updates - looking like my girl is going hardcore - as usual!!


Love the update pics also! It always amazes me when "mentally" you feel like you're not budging in the right direction.....then you review your pics....and TaDa....PROGRESS IS HAPPENING!!

Much Love coming at ya and HUGE CYBER hugs !!!

PFE ~ KILL IT CURVY STYLE!!

[curvygirl]

Recent Training Journal Entries


Sun April 27th, 2014 – “Strung Up by the Hams”
10” Treadmill Walking Lunges – Warm-Up
Technogym Seated Leg Ext ss w/Seated Leg Curl – 3 Warm Up Sets
Technogym Leg Press – 6 Sets Total (4 Drop Sets)
Smith Machine Box Squats – 5 Sets
RDLs – 5 Sets
Good Mornings – 4 Sets
Hypers – 4 Sets
FST-7 - Seated Leg Extensions & Seated Leg Curl – 7 Sets
Posing Practice & Progress Pics

Mon April 28th, 2014 – “Give Me Liberty or Give Me Delts!”
Smith Machine Shoulder Press – 5 Sets
Smith Machine Upright Row – 4 Sets
High Back Machine (Rear Delt Focus) – 4 Sets
DB Lateral Raises – 3 Drop Sets
Bentover Rear Delt Raise – 3 Sets
Front Plate Raises – 3 Sets
Seated Incline BB Front Raise (Palm Down) ss w/ BB Front Raise (Palm Up) – 3 Sets
Reverse Cable Flyes (Rear Delt) – 5 Sets
This was a great session! Heavy, with intensity! I had a great pump!

Sat May 3rd, 2014 – Glorius Pectorius!
Hammer Strength Incline Press – 6 Sets
Freemotion Cable Press – 4 Sets
Flatbench DB Press – 4 Sets
Technogym Chest Press – 3 Sets
Hammer Strength Shoulder Press – 4 Sets
Bent Over Rear Delt Raise ss w/ DB Lat Raise – 3 Sets

Mon May 10th, 2014 – “Ain’t Dem’ Delts Divine!”
Smith Seated Shoulder Press – 6 Sets
Smith Upright Row – 5 Sets
Technogym Bent Over Cable Rear Delt Raises – 5 Sets
DB Lat. Raise Drop Sets – 5 Sets
Bent Over DB Rear Delt Raise – 4 Sets
Seated BB Front Raise ss w/ Standing BB Front Raise (Palm Up)- 3 Sets
DB Front Raise (Palm Up) – 3 Sets

Blah, Blah, Blah…The “Hundred Days” Week 4 ~ Diet compliant, all vitamins & supplements taken, 1 gallon of water a day, & all training and cardio in! Weight down 1.5#s

The “Hundred Days” Week 5 ~ I’m now ½ way into Week 5 and 10 weeks out. I’m checking in now because I have a librarian conference to attend Thur–Sat, so will be missing in action. Weight down again almost a pound. That makes it a total of -17 lbs. since Jan & -10 lbs. since prep started! I am working hard but also working smartly. Everything is moving in the right direction…slow & steady is winning the race. I'm seeing the changes & shapes come in. I’m also loving that I am back in my size 6 jeans! It really is the little things that are so motivating!

Again, we have no idea where my stage weight might end up. We are shooting for 130 lbs. And we don’t bother with BF% because it ends up all over the place without a reliable measurement tool. Plus, I don't like “playing” that game with my mind!

Ultimately, the mirror will be the true measure, coz’ the scale just a tool to gauge my progress in a measurable way. I am 2 weeks away from ordering a new posing suit. I order from Saleyla. For the competitor “on a tight budget,” they make nice blank suits and of course I will bling it myself. I am also 2 weeks away from choreographing my posing routine. So, lots to look forward too!

I Lub My Puppy! She is my early am cardio partner, keeping me company whilst Bossman is still snoozing upstairs.

Wishing you all a fantabulous rest of the week & a great weekend too! ​

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[curvygirl]

Well Hellooooooo!


Recent Training Journal Entries
Sat May 17th, 2014 – “Lean Out Dem Legz!”
7” Walk – Seated Leg Curl & Seated Leg Ext. – Warm Up
Rack Box Squats – 6 Sets
RDLs ss w/ DB SLDL – 4 Sets
Hammer Strength V Squat – 5 Sets
Technogym Single Leg Press – 3 Sets (Hi Rep, Continuous)
Posing Practice

Mon May 19th, 2014 – “Boulder Shoulders That Smolder!”
Cybex Smith Seated Shoulder Press – 6 Sets
Cybex Smith Upright Row – 5 Sets
Bent Over Cable Rear Delt Raise – 4 Sets
Cable High Rope Pull – 4 Sets
DB Lat Raise Drop Sets – 4 Sets
Front Plate Raises ss w/ DB Front Raise (Palm Up) – 4 Sets

Tues May 20th, 2014 – “This Girlz Got Gunz!”
BB Curl ss w/ Tricep Pressdown – 5 Sets
Technogym Standing Cable Curl – 4 Sets
Close Grip Bench Press – 5 Sets
Hammer Strength Dip Machine (Tri Focus) – 4 Sets
Hammer Strength Preacher Curl – 4 Sets
DB Hammer Curl /Alt. DB Curl /Reverse BB Curl – Continuous Giant Set (+2 Sets Each)

Sun May 25th, 14 – “Wheel Work to Make You Wail!”
7” Treadmill Walking Lunges
Technogym Leg Ext. & Leg Curl – Warm Up Sets
Technogym Leg Press – 6 Sets
RDLs ss w/ Straight Bar SLDL – 5 Sets
Cable Deads – 4 Sets
Single Leg Press – 2 Continuous Rep Sets to Failure (about 50- 60 reps per leg per set)
Technogym Leg Ext. ss w/ Leg Curl – 3 Sets
Posing Practice

Mon May 26th, 14 – “Sexy Shoulder Sizzle!”
DB Lat Raise ss w/ Rear Delt Raise – 3 Warm Up Sets
Hammer Strength Shoulder Press – 2 Warm-Up Sets, 5 Working Sets
Smith Machine Upright Row – 5 Sets
Cable Rear Delt Raises – 4 Sets
Technogym High Back Machine – 4 Sets
DB Lateral Raise Drop Sets – 4 Sets
Plate Raise ss w/ Seated Incline BB Front Raise – 3 Sets
Technogym Ab Machine – 4 Sets

Tues May 27th, 2014 – “Gotta Get Gorgeous Gunz!”
Giant Set - Standing Cable Curl / Cable Rope Press Down /High Cable Curls (Supine Grip) – 5 Sets
Close Grip Bench Press ss w/ DB Hammer Curls – 5 Sets
Seated Preacher Curl ss w/ Cable Straight Bar Press Down – 5 Sets
Overhead Tricep Ext ss w/ Iso Lateral Cable Tricep Press Down – 4 Sets

Blah, Blah, Blah…The “Hundred Days” Week 6 ~ This girl has been super compliant with one slip up…2 tablespoons of Nutella…lol! Weight down another 1 ½ pounds!
I have lost a total of 20#s since the start of the year! What I am really liking best is that improvements are finally showing! I was able to bring everything up this past off season and I love what I see. Truly encouraged!

My first real posing practice (May 4th) left me super sore for a couple days…lol! Don’t let anyone tell you posing practice does not count towards conditioning. We hold all symmetry and mandatory poses for 10-15 second counts…simply because that competition where you have to do several rounds in pre-judging will happen! Especially if you are doing more than one class. You better be ready! No bobbling, wobbling or shaking allowed!

The “Hundred Days” Week 7 ~ Went to the “Big Show” this past weekend! The 2014 NPC Grand Rapids Bodybuilding Championships! Dennis Wolf was the guest poser! It is the biggest bodybuilding show in Michigan each year, with numerous good competitors coming from out of state in hopes to qualify for the National level. And Mike Vruggink gets those awesome, highly coveted Niels Andersen trophies!

While the show had quite a few competitors, the numbers were certainly down because of the holiday weekend. The WP division was “thin” and a bit disappointing with a total of 4 ladies in the novice class and only 2 ladies each in the A, B & C classes. The overall winner however was of national stage caliber. It was apparent she came to win!

A young bodybuilder named Dane, Bossman works with did fantastic, placing 2nd in the Middleweight class. He has a bright future!

The “Hundred Days” Week 8 ~ The journey and process continues and my body continues to change.
I confess there have been a few times now where I feel physically hungry. I think it is a sign that I am burning through my food, making use of every bite and hopefully tapping into that stubborn fat holding fast to my tushy for energy! I have had to fly solo this week for several trainings and will have to again next week also. Bossman’s work season is now in full swing and he is out of town for days at a time! Poor him! Being on prep we had to pack a ton of foodstuffs & supplies. But you know the saying…Victory Loves Preparation! Puppy & I are missing him lots…I will be excited to see how he is looking come Friday!

I finally, finally have my posing routine. I went through so many songs I’ve lost count. And at one point I had a full routine choreographed to Usher’s “Good Kisser” BUT the man was not happy with the song selection. Too provocative & sexy for his conservative liking. Soooo rather than have a fight I went back to the drawing board. And funny enough I love my new routine to the Pussycat Dolls “When I Grow Up!” It’s fun, spunky, & still a lil sexy! Definitely a better choice for being entertaining! We still have to choreograph Bossman’s routine. We got a start but suddenly he is determined to not do the same ole, same ole! I am happy that he wants to try to get out of his comfort zone.

The “Hundred Days” Week 9 ~ What?!? How did that happen! My 100 days in now under 48! The *ish is about to get real! So where am I at? My weight this morning was 139, 9#s off goal/ predicted stage weight… I have not increased my cardio, nor have I cut calories yet. I am still changing, tightening up…even my badonkadonk is a bit smaller! We are sticking with the plan for another week. If/When I am no longer changing and/or the weight loss stalls out we’ll assess and make some changes…most likely a small increase in activity. Bossman likes to “feed” the muscle & “burn” the fat!

My new posing suit should be here today or tomorrow! Excited to create a lil more elaborate design for this suit…just using all clear crystal rhinestones.

Well…that was a long ass blah blah blah! More training journal entries to come! Maybe even a video. It’s been a while since I have filmed anything.

Pics that follow…Abby playing “fetch & crunch” with me during morning abs; My new bright neon Asics…anything that colorful is a happy thing to me, plus they go with all my workout tops!; Salmon & salad with almonds & avocado! Prep food can be yummy!; A recent shot of me at the small country gym, training all by myself. WAIT! Let me take a selfie!; My latest progress pic comparisons, week 1 - vs. week 7.

Hey! Thanks as always for stopping by & looking in on my corner of the world! Wishing you all a fantabulous rest of the week!

Fetch_Crunch.jpg GelNoosa_Tri9.jpg Salmon_Salad.jpg Fit24_Shoulders_May26_14.jpg Comparison_Wk1_7_FrontDoubleBi_2014_Web.jpg Comparison_Wk1_7_BackDoubleBi_2014_Web.jpg

[PFEPerformance]

Hey Hey Mama! Looking like a lady on a mission for sure!!! It always amazes me how at times you don't feel like ANYTHING is budging or changing - then you take a look at your progress pics and PROGRESS IS ABSOLUTELY HAPPENING!!!

Delts and Bi's are jumping out at me as MUCHO improved! You KNOW I'm one of your biggest fans and can't wait to see the final package all blinged out and ready to show the judges wassup CURVY STYLE! I had to lol on the Music choices and decisions..... I struggle at times trying to pick mine too......I gravitate at times to the "Sexy" songs that you know you could rock the shit out of on stage...but, we must remain professional and PG friendly - so - "sigh" we have to reign in the wild side a bit....LOL and make a more tame choice - (dammit!)!!

TY for all your support, txt's, loving and caring thoughts! It means the world to !!

Go Get it GIRL - these weeks will click off quickly now and
~YOU ARE GOING TO ROCK THE STAGE!!!~

[curvygirl]

Recent Training Journal Entries


Saturday June 7th, 2014 - "Pec Pound & Pump!"
Freemotion Cable Press – 4 Warm-Up Sets
Hammer Strength Incline Press – 6 Sets
DB Flat Bench Press – 4 Sets
Push Ups – 7 Sets (in between sets of presses)
Technogym Press – 3 Sets
Cable Flyes – 3 Sets
Smith Machine Shoulder Press – 4 Sets
DB Lateral Raises – 4 Sets

Monday June 9th, 2014 - "Swoldier Shoulder Session!"
Standing DB Press ss w/ Lat Raises – 4 Warm-Up
Hammer Strength Shoulder Press – 4 Sets
Smith Upright Row – 5 Sets
Bent Over Cable Rear Delt Raises – 4 Sets
DB Lat. Raise Drop Sets – 3 Sets
DB Bent Over Rear Delt Raises – 3 Sets
Cable Front Raises – 4 Sets

Tuesday June 10th, 2014 - "Arms-A-Geddon Harder!"
Straight Bar Curl ss w/ Tricep Pressdown – 4 Sets
Freemotion Cable Bicep Curl - 4 Drop Sets
DB Hammer Curls – 3 Sets
Freemotion Cable Tricep Press – 3 Sets
Close Grip Bench Press – 5 Sets
Hammer Strength Dip Machine – 4 Sets
Hammer Strength Preacher Curl – 3 sets
DB Concentration Curl (on preacher curl seat) – Continuous to failure – 3 Sets
Drag Curls – 4 Sets

Thursday June 12th, 2014 - "Massive Back Attack!"
Lat Pulldowns – Warm Up, Working, Drop – 7 Sets
Close Grip Pulldown – 3 Sets
Barbell Row – 4 Sets
T-Bar Row – 4 Sets
Rope Straight Arm Pull – 4 Sets
Kneeling Cable Lat Pull – 5 Sets
Seated Cable Row – 4 Sets
Seated Cable Row – 4 Sets

Blah, Blah, Blah…The “Hundred Days” ~ Week 11
Coming to the top of the hill now...Just over 4.5 Weeks Out! :biggrin:
Diet, Training, Cardio are all on point. Not much has changed with any of it. I would say I am doing about 5"-10" of extra cardio here & there just to empty out the "tank" but I am not killing myself like I did last year.

I did a switch up with both my posing song & my posing suit. The long short of it is that original song was very fast & more dancey. Bossman brought up a good point about moving slow enough to really hit my poses. I am also very good with my posing and I need to show that off! So...I went back to a song I picked last summer: Jennifer Hudson's "Feeling Good" it is. I can pose, pose, pose and still dance a lil bit!

Now the suit. It may sound silly but I think a suit and song should compliment each other.

I originally ordered a purple avatar spandex for this year, which is really pretty, but the suit maker made an error with the purple suit so I still do not have it...grrrr. And when I switched my routine up I was reminded I already had a beautiful dark royal blue suit ready & waiting to be stoned. That suit was ordered last summer for a competition I ended up not doing. Sooooooo. I love the blue suit and think it more appropriate for a jazzy posing routine...lol I'll just keep the purple suit for another time.

Pic Fun:
T-Bar Rows - One of my favorite back exercises. This session I used 25# plates for a greater range of motion.
TBar_Row_June_2014.jpg

My Dark Royal Blue Hologram Posing Suit
DkRoyalBlue_PosingSuit_14.jpg

New Earrings!
Givenchy_Bling_Earrings_14.jpg

Progress Pics Week 1 - Week 9
FrontDouble_Wk1_Wk9_Web_2014.jpg BackDouble_Wk1_Wk9_Web_2014.jpg

Throw Back Thursday - I shared these pics on IG for #TBT. In all things change, growth & improvement come with time, patience & consistency!TBT_Back_2_2014web.jpg TBT_Back_1_2014web.jpg
The 2012 pics were taken one week out from my second ever show. These are compared with pics taken at 5 weeks out this year.

Peace!