catch up catch up !!!

so im a lil behind this will be a quick update.

friday 45 minutes of cardio: moms killer spin class

sat: light chest, bis and tris
cable kick backs
decline bi curl

cable single arm pull down
cable curl on free motion

tricep pushdown
bi curl (elbows hands out)

narrow grip bench press
incline chest press
incline chest fly

tonight i have leg training with dave....eeeeks im scared last week was killer. its all about the attitude....LEAVE NO DOUBT

will post leg training when i get home.

GET UR RHYTHM BACK DAY

CIRCUIT 1
LAT PULLDOWNS
ROPE PULL BACKS

CIRCUIT 2
LOW ROW
REAR DELT FLYS

CIRCUIT 3
SINGLE ARM ROWS
BACK EXTENSION REAR DELT FLYS

CIRCUIT 4
CLOSE GRIP TWO PART PULLDOWN
STANDING LOW ROW
"GOAL POST " FRONT RAISE
FRONT RAISE ARMS ALL THE WAY UP

KILL ME NOW ABS
PLANK
V-HOLD
PLANK
V-HOLD
V-HOLD BALL TOSS
V-UP
SPRINTER CRUNCH

I SOME HOW FINISHED ABS TWICE THROUGH, WITH SOME MAJOR ENCOURAGEMENT FROM DAVE. TO BE HONEST I NEVER HAVE TRAINED ABS BUT I GOTTA HAVE THE WHOLE PACKAGE!!

ATTITUDE IS THE DISTANCE FROM 'HANGIN ON ' TO 'HANGIN IN'

OK so my calves feel like they are gonna explode and i didnt have time to blog my sprint training/ glute workout yesterday. so here it is today :)

running incline for i think i minute, not sure Dave just tells me when to stop
daves hamstring curl
abduction
pull throughs
straight leg dead lifts

3x through sets of 15

8 sets of tabatta incline sprints

TODAY IS MY DAY OF REST......IT WASNT SCHEDULED BUT ITS MUCH NEEDED!!! THANKS DAVE FOR GIVING ME THE DAY OFF. TOMORROW IS BACK AND REAR DELTS 545 AM ~!

“Some people want it to happen, some wish it would happen, others make it happen.” – Michael Jordan

" My right side is stronger because of cheerleading" .......... "Could it be because your right handed?"

SHOULDERS AND ABS

arnold press
single arm lateral raise sitting
wide grip upright row
21s military press 7 work the bottom 7 work the top 7 full range
cable front raise working the top ss with cable front raise pulling through legs working the bottom

leg extensions holding 25s
jack knife
v-ups
sprinter crunch

45 MINTUES OF STAIRS WORKING BETWEEN LEVEL 8 - 12

OH MY GOD, I AM GOD LEG WORKOUT

HOLY LEGS!!!

circuit one:
isometric (static) wall sit with ball
isometric leg extension into reps

circuit two
leg press
plyo jumping lateral lunge
ballerina squat
daves walking lunges

circuit three
leg extensions
daves hamstring curls
abduction machine (rd two resisting hammie curl)

Today was my first training day with Dave DIckey!!! My legs were rocked and shocked!!! I am so excited for this training session leading up to my show. Btw i have changed shows, Im gonna do the Muscle Mayhem in KC May 15th . This way Dave will be there :) SO ITS TIME TO WORK!!! MAKIN IT HAPPEN!!

"NO MATTER HOW ROUGH THINGS GET IN THE GYM, YOUR HEART AND YOUR MIND WILL CARRY YOU WHEN YOUR MUSCLES ARE TOO WEAK "

Just wanted to update you a little about whats going on! Through my first training cycle for my first show i had little guidance. I started off with a trainer that was able to establish and build a good foundation for me but things ended up not working out. I quit training with him at ten weeks out and decided i would train myself and get diet help from a good friend Michele Cogger. This made the process very hard but with the support of some close people in my life i was able to step on stage.

I think its important to be your own biggest supporter and believer, but i know having great people on your team will only make you achieve greater things. Thats why im so excited about the opportunity i have. Through my job at Prairie Life Fitness i was able to meet Jason Heard. We connected because of his protein company, simplyprotein.net, CHECK IT OUT! From there he introduced me to a local trainer Dave Dickey who just so happen to know a little bit about me. Connections were made and now we are all working together!!! Im very excited for my training and my future in figure !!!

Okay so as for a my workout today, Im not feeling the best :( bummer. But i did have to go in and do my kettle bell workout because my group and i are going to be featured in the Omaha World Herald! I kinda drug ass but made it through. ill post it later i left it in my car, and its freezing and i dont want to go out there to get it.

"ITS SIMPLE, IF IT GIGGLES, ITS FAT" arnold schwarzenegger

hahah this quote is perfect!!!

Good Morning !! Just waking up and drinking some coffee before i do my am cardio. Today im meeting my friend Owee, she is a huge help when it comes to gettin my cardio done :) I couldnt do it without her. Im a cardio HATER !!! id much rather be lifting. Im gonna try and get through about 45 minutes, i usually like to split it up 20 of it high intensity and the other 25 moderate work.

I also have kettle bells today, Ill post the workout after Im done!!

Kettle bells
3 minutes of swings
1 min: two hands
30s right
30 s left
1 min : alternating

7 minute latter
clean
racked squat
press

two minutes of figure eight to hold

work for 7 min: latter
snatch
rev lunge
windmill

two minutes figure eight to hold

work for 7 min : latter
lieing chest press
get up sit up

two min figure 8 to hold

work for 7 min: latter
flip squat
right dead
left dead

three minutes of swings
1 min two hands
30s right
30 s left
1 min alternating

this workout rocked !!! and we rocked it !!!!
thanks nicole :) and my chicas

COUPLE DAYS OF BLOGS :)

"IN ORDER TO GET WHAT YOU WANT, YOU MUST ALREADY BE GRATEFUL FOR WHAT YOU HAVE " natural bb Eric Boser

No blog for the last couple days OOOPPSSS but still got my workouts in :)

SATURDAY
i did some bis, tris, and light legs :) found a couple great new machines at the Prairie Life midtown location!!!

SUNDAY
i went up and did some kettlebells for cardio!! HAPPY LOVE DAY! KETTLE BELL LOVE <3
3 minutes of swings: two hands for min, R side 30s, L side 30s, and one minute alternating
straight into three rounds of stair sprints (took about 3 minutes)

rested for a minute and repeated

rd two was two minutes of work on the left side : high pull, racked squat, swings, snatches (30 s each)
burpees for 30s
right side two minutes of work : snatch, swing, racked squat, high pull
straight to 3 rounds of stairs

rest a minute and repeat!
took me and my momma chica about 35 minutes to finish :) that was the cardio for the day !! high intense !!

MONDAY:
Which brings us to today!!! LEG DAY!!
today i focused on doing some higher rep less rest.

Leg press wide for 20 narrow for 15 4x through

stiff deads with 70 lbs 20 reps ss with one min swings with 40lb kettlE 4x through

lying ham curl 10 left leg 10 right leg 10 both
leg extension 10 left 10 right 10 both
twice through!

50 minutes of cardio: 20 minutes intervals on the stairs, 30 minutes elyptical working around 150 heart rate

"THE DIFFERENCE BETWEEN WINNERS AND LOSERS IS THAT WINNERS DO THINGS THAT LOSERS DONT WANT TO DO" -Dr. Phil

so yesterday i weighed in !!! Yikes not the numbers i wanted to see but helped motivate me and put things into perspective. I weighed in at 144 and 24% body fat. The good news is that since my last show in May i put on like 5-6 pounds of lean muscle which is great :) Today marks 14 weeks out, my goal is to get down to 10% body fat and the only way for that to happen is to really stay on diet and be committed! It is possible though with lots of hard work.

Yesterday i didn't blog bc i took the day off from cardio and weights. Today is kinda a full body day gonna do some secondary muscle work and hit my legs a little with squats and kettlebells. To change it up I'm going down to Prairie Life at Midtown.

http://www.prairielife.com/

Very cool gym, brand new with lots of equipment i want to try out. Ill post what i did later :)

I was surfing the net and ran into a video on rxmuscle.com of IFBB Figure Pro Taylor Waldrop training legs at Armbrust Pro Gym! Loved the work out and def felt inspired!! Im gonna try this workout for a second leg day next week. Her training style for legs is def what i need to do. I have the mass on my legs they just need to be tight and slimmed down. So its gonna be lots of reps back to back to back. Ill let you all know how it goes :)

http://rxmuscle.com/videos/iatraining/1113-taylor-waldrop-trains-legs-at-armbrust-pro-gym.html

kettlebell "flow"

MAN WHO SAYS IT CAN'T BE DONE SHOULDN'T INTERRUPT MAN DOING IT- chinese proverbs

today was just cardio day didnt have enough energy to lift after kettlebells.

Cardio0o0o0o :
30 minutes on the elyptical keeping heart around 140

kettle bell flow! this was a hard one today, and def didnt have the energy level i needed some how i managed to get through it!

rd 1
turkish get up
two minutes of work: 30s high pull, 30s racked squat, 30s swings, 30s snatches
30s bw jump squats
two mintues of work: 30s snatches, 30s swings, 30s squat, 30s high pulls
swing to turkish get down

rd 2-5 is all the same except you add on a bw exercise each round
rd 2 add on working super plank
rd 3 add on figure eight
rd 4 add on ?? forgot exercise :) hahah
rd 5 add on alternating jumping lateral lunge

BIG BACK :)

"Never say never beacause limits, like fears are often just an illusion " Michael Jordan

So today was designated for back but i added in tris as a super set. Worked with higher reps around 15 for four sets

close grip pulldowns ss tri pull down with curl bar

hammer strength low row ss with single arm reverse pulldown

low row cable ss tri cable extension

wide grip lat pull down til burnout ss with assisted dips

Back day felt pretty good today!!! a special thanks to my lifting partner Mitch :) Tonight im gonna hit some cardio 20 minute bike intervals sprints and 20 minutes of stairs at a moderate pace

day one pic

here is the official day one pic i took it just before i left for the gym, lots of work to do !!

cardio today 40 minutes
20 minute intervals on stairs level 8 to level 12
20 min run and walking incline






bootcamp class

40 bw squats
1 lap
40 jump squats
2 laps
40 pushups
3 laps
40 burpies
2 laps
40 ? i forgot
1 lap
1 lap around with plates
1 lap around plate overhead hold

one time stairs
40 bw rows
two times stairs
40 ball back extensions
three times stairs
40 pushup to T
2 times stairs
40 burpies
1 times on stairs
20 squats
1 lap around with plates
1 lap around plate overhead hold

done as fast as you can, took me a little less then 40 minutes to complete

I am 14 weeks and five days out from show day! :) It should be more of a scary face or surprised one :0!!! There we go. I get my body fat tested on Friday so i will post that then, along with maybe a starting pic, MAYBE. I dunno if im ready to post that. YIKES.

Just a little bit about my training: I have four lifting days: legs, shoulders, back, bis and tris. Along with two days that i do kettle bell training :) love it !!!! I try and get cardio in everyday, but lately i havent been as dedicated as i should be. The training part is the easy part for me. Diet is where i struggle the most. I have a friend of mine and past NPC figure competitor, Michelle Cogger, doing my diet for me. I actually got the diet last week and havent been following it as i should be. She has helped me on my previous diet for past shows and ive had great results. I really trust her advice and experience :) couldnt be doing it with out her help.

Today is cardio day!! Ill post later what i do.

But for now ill leave with my diet so here is my 15 weeks out diet !

meal 1

3/4 cup egg whites

whole egg

1/3 cup dry Multi grain hot cereal

meal 2

1 scoop whey protein

1/3 cup of blueberries

1 tbs flax meal

meal 3

4oz chicken

4oz sweet potato

1 cup zucchini or veggies

2 tsp extra virgin olive oil

meal 4

2/3 cup cottage cheese

1/3 cup blueberries

meal 5

5 oz xtra lean ground turkey

mixed veggies

2 tsp extra virgin olive oil

lettuce with 2 tbs light Italian dressing

meal 6
1/2 cup of egg whites
whole egg

postwork out
scoop of protein