Well blogger friends, - the week is done!! Yeah!!! Yesterday was LEG DAY!!!  This is what I did:

 

Squats 95: 12; 115: 8; 135: 6; 155: 4; 160: 4 (had to have help on the last two reps as I got stuck at the bottom). Apparently this is 16 pounds shy of the current master's champion weight in my weight class... hmm.. hard to believe that it is that impressive or maybe there is just not that many women who do power lifting (i think that is more the case) Soo....

 

straight legged deadlifts: 85:12; 105: 12, 12

Bar Lunge: 95: 8, 105: 8, 8

Outer thigh machine: 120; 12; 140; 12; 160; 8

inner thigh machine: 80: 12; 100: 8, 8

calves 70: 10: 80: 8, 7

extensions - 100: 8, 8, 8

Leg Press - 320: 12, 340: 8; 360 8

 

today I feel a little sore, but nothing too awful... Trying to look at my protein and calcium intake... Theoretically, one is to have at least 20 grams of protien every 3-5 hours to build adequate muscle. I actually think I do that. Not sure about the calcium... does anyone know amounts of calcium for female bodybuilders??? I will try to do some research on this and let you know.. I should have said: old, female bodybuilders as today I feel about 100!!!



little tired today.. been burning the candle at both ends physically!! Shoulders and biceps yesterday and a 5 mile run.. plus 3 hours of dance class last night.... no cardio today - but it is leg day which I love....

Yesterday's Shoulder routine:

dumbbell military press - 30 lbs 10 reps; 35 pounds 8, 8 reps
Bar mid pull ups - 60 lb for 12, 70 lbs 8, 8
side raise - began at 20 pounds for the 3 sets, did 4 reps and then finished each set with 15 pounds
dumbbell rear delts - 12 lbs for 12, 15 pounds 10, 10

Yesterday's Biceps (hate biceps):

machine bar curl - 60 pds: 8, 8, 8
hammer curl - 20 lbs: 6, 6, 6

just feel fat & big really :(

My trainer, Christina McDowell and myself. Christina is a wonderful trainer - encouraging yet fairly firm. Very knowledgeable. So started the week off yesterday with the powerlifting team beginning with bench press. Still stuck at 95 pounds for my last set - but I was able to do about 4! Moved on to floor press - which I guess works on your midrange and was at 85 pounds my last set. Dumbbell Press was next - 35 pounds ended with 8 of these and finally cable flyes 3 sets ending at 30 pounds. Went on to work triceps: Press - ending at 100 pounds 4 reps; overhead press: 35 pounds ending with 8 reps and lastly reverse cable triceps using 30 pounds for 10 reps at the end. I also ran 7 miles in the morning. Received my Beverly order and am starting the Growth Factor today. Going to start out at a fourth of the dose at this point just to see what I notice, if anything... hopefully it will help some. Today is a spinning day and back/biceps - which means deadlifts and beat up shins.. I did buy some cool pink soccer shin guards but at this point not sure if they are a help or a hinderence!

Powerlifting & Such

Yesterday was Squatting & Leg Day-- ended my last squatting set doing 155 lbs for 4 (needed help on last one). Apparently I have some degree of forte in this.. was told that record for my weight class at this point is 176 lbs for squatting. Trainer feels that I could actually place and qualify for different events/things as this is only my third power lifting week. Who would've figured. All I know is that it feels heavy & I worry about getting back up, farting, whatever. Was told by my trainer that a girl actually peed on the mat after doing her lift -- definitely do not want that. So then I completed the following:

straight legged deadlifts = 85; 12 reps; 105 10 reps; 125; 10 reps
Bar Lunges = 95 pounds 3 sets of 10
leg extension = 100 lbs 10 reps; 105 8 reps; 100 10 reps
Outer thigh machine - 120 for 12; 140 for 10; 160 for 10
inner thigh machine - 80 for 12; 100 for 8, 2x (the weak link)
leg press - 320 lbs 10 reps; 340 lbs 8 reps; 360 6 reps
seated calve raise - 70 lbs for 10 reps; 90 pounds for 8 2x

Feel stiff today and today is only a running day. will try for a 7 miler but it is already 10:00 am and feels pretty damn muggy -- ugh. then heading to work - double ugh!!!

Yesterday was a big day - launched my fitness program: Trifactor

 

Yesterday I did a lot: ran 7 miles in the morning which was nice as it was in the earlier morning when it was still cooler. Later in the day I hit the gym and did shoulders and biceps. Was able to do a 2 sets of military presses at 35 pounds (but only was able to get 4 reps with a spot). Still good... went on to front raise. I am stuck at pounds so trainer suggested going to 20 on one set doing what I could do and then finishing the set at the 30 - as a way to get to 20 pounds. I was surprised, but I actually could do 4 reps with a 20. Went on to lateral raises at 15 pounds and then rear delt machine ending at 80 pounds at 8 reps...


Finally received my brochures for the Trifactor program I created and brought them to work and will start an all out campaign. Here is a couple of pages from my brochure (sorry my scanning abilities suck and I haven't gotten to the point of creating a web page or a facebook page yet.:

 

I am finally combining my too massive amount of education (Psy., M.D. and certified trainer) into one program - yeah. Promise I will get better images on it

Ended the day with a disagreement with my spouse again as to which approach to take: does one keep attending competitions and grow and change along the road to hopefully the win or does one just wait for a year and go for the wow factor... I don't think either approach is wrong. However, I am the only one in the see it as a process approach..LOL... Ordered the Growth Hormone Promotor today so we will see what that actually does. It is Leg/Squat day today -- ugh!!!

 

 

The debate on can you build enough muscle in 12 weeks.........

So, my trainer and I are in disagreement about doing the wbff show in Oct 2013. My trainer(s) think that I will make some improvement, but not enough to "wow." My stance is, I see it as a process, practice and something to pull me forward in time so I can get focused -- and I think, based upon my reading, that one can make significant changes in 12 weeks particularly in hypertrophy. -- and being the oppositional sort to start with, well this is just really getting to me. According to many experts, the high set, high rep approach is the way to it (along with a clean diet) and supplementation. Soo.., if anyone has any thoughts or experience in this would definitely like to hear what you have to say... So, yesterday was back day.. started off with what seemed like 100 deadlifts. Ended with 155 lbs - 1 rep. Couldn't do a second one after we did so many sets prior to this. tired. Started wearing shin pads which helped some. Also did pull downs - last set 80 lbs for 10 reps. then machine rows - ending with 80 pounds again for 10 reps..

A new week begins....

yesterday took my measurements... bicep 9.5, thigh 19.5... just feel fat really. After being on the Muscle Synergy for 1 week.. not sure I like it. It has HMB in it which I have tried in the past and didn't really like how it made me feel, plus I can't take the lean out with it.. which I probably should take, but am as I really don't want to get sloppy fat in this process. So in terms of supplements this is what I am going to do: Mass Aminos, Ultra 40, Fit Tabs, Lean Out, UMP, 3000 mg Creatine, 3000 mg Glutamine, of course protein powder. I think I am going back to Density also which is just high amounts of essential aminos and I may try Beverly's Growth Hormone. Yesterday was bench day.. 5 sets total: 45: 12; 65: 10: 85: 8; 95: 4, 3... rounded it out with machine incline press: 35: 12; 40: 8; 45: 6. Then dumbbell flyes 30: 12; 35: 8, 8. An hour of body pump then pretty much did me in for the night. I am getting more able to significantly increase my weights on exercises so this alone will help loads.

my progress in 2 years time- before and now

I was just looking at the changes I have made since doing my first competition in 10/2011 to last one 5/13. A lot of work there. Hopefully, I can progress from there. Received my mass aminos and Muscle Synergy from Beverly International - let's see what these do when thrown into the mix. Yesterday was Squat /Leg day. was able to do about 3 at 145 pounds. Today my back is sore. Feel bigger, but likely psychological and this will be a large obstacle for me. My psychological sense of myself is light and small, but I am starting to feel some mass which feels weirdly scarey...LOL

I missed writing yesterday. Day of errands and getting brakes put on cars.. Second deadlifting session. did 6 sets and ended with deadlift of 135. pretty good. Looking into some type of shin guard as some of my skin came off and I have lots of bruises. Will look great with a dress.LOL.  Losing my cuts from competition and starting to put on a little bit of body fat again. Causing me some anxiety as my goal is to try to build without putting on a lot of fat. Need to really concentrate on my diet again. Waiting for my Beverly International Products. I am trying muscle synergy - which is to promote muscle growth and strength. I saw that it has several of the amino acids that are in their growth hormone product.. so maybe I won't need to try the growth hormone. Not sure at this point! Will try to run 7 today but will be pretty hot today so have to get out soon. Then work and to the gym for a workout of shoulders, bis and tris.

Monday Morning Again!! Measurements have not changed in 1 week (of course): bicep 9 .5; thigh = 19 inches. Have really had some thoughts about trying to add Growth Hormone to my supplements. Not sure. Really need to research the side effects of it's use.. Anyone know anything about it that they would like to share? Over the weekend I did a 7 mile run and an hour of body pump. Yesterday big rest day. Today going to run 7 and then it is my second session of bench pressing. Here is a great recipe for Asian Turkey Sliders with Wasabi Sauce:

1/4 cup of low fat cottage cheese

2 tsp of 1% milk

8 oz ground 100% turkey breast

2 tsp sesame oil

2 tsp reduced sodium soy sauce

2 garlic cloves minced

1/4 tsp pepper

1 large egg

3 tbsp. ground sesame seeds

6 whole wheat dinner rolls

 

wasabi: reduced mayo

wasabi paste

 

put cottage and milk in a processor for 1 min. in a large bowl put the cottage mixture and remaining ingredients and make patties. grill or cook patties 5-7 minutes each side. mix sauce ingredients in own bowl and top patties!

 

HAPPY MONDAY ALL!!!!!!!!!



This is what dead lifts do to your shins.. not the greatest pick, but I think you get the idea. My trainer and I tried sumo vs classic dead lifting stance and I was much stronger on the latter. I did 3 sets of 6 2 95 pounds - but it tore the shit out of my shins. damn. I also did shoulders yesterday and my last set did 35 pounds with a spot 6 reps. Not bad.... so  today woke up with a class of body pump and it is about it for the week. Here is my favorite treat recipe:

 Chocolate PB Protien Brownie

1 cup of Oat Flour

4 egg whites

2 scoops of Chocolate Protien Shake Mix

1 tsp of baking soda

1/2 tsp salt

1/4-1/2 cup unsweetened applesauce

1/2 cup of Coconut Milk

1/2 cup of Natural Peanut Butter

 

mix together and spray an 8 x 8 Pyrex dish with pam. Put batter in and bake at 350 degrees for approximately 25 minutes or until a toothpick comes out clean - makes 8 - 9 brownies

 

 

HAPPY WEEKEND!!!!!!!!!!!!!!!!!!!!!!!!!!

I love this pic even though it is kind of grainy looking. This was two years ago at the Proam in St. Louis (NPC). Adela is one hero. She is the essence of strong and beautiful. My chi Sasha went with us to the event and Adela liked her. This motivates me to look at....

Today is my deadlifting introduction, plus shoulder work out and back of legs. Then 1 hour of spin. Spin is a great way to trim fat off your legs. My instructor says that you can burn more than 500 calories in a single session. I don't know about that part, but I am addicted to the results..... I have had people give me feedback that I look more muscular now. Don't know about that either, it has only been two weeks. I am guessing my glycogen stores are just back after weeks of low carb dieting.

my ass and legs hurt this morning

Power squatted yesterday. I squatted 145 pounds which is more than my body weight! It is very difficult to get the right form on squats; holding the bar at the correct place on your back, wide stance and going down past parallel. Then finishing with extensions, calves and some straight leg dead lifts. Sore to walk around and get out of bed this morning - but great. Thinking about finding a professional posing instructor in the Springfield-Branson MO area. Believe it or not, there is a whole skill set to walking and posing on those 5 - 6 inch heels. It is very difficult to hit the right poses, at the right times and in a fluid, graceful manner!! If anyone knows of a professional posing coach - let me know!

This morning is a day off and a big day....Yesterday I started my power lifting and I bench pressed 95 pounds with a little help - but that is very close to my bodyweight which is currently about 102. I am pretty sore today though! Today is squat day and leg day. First power lifting session for squatting this pm. I usually don't have problems squatting to parallel, but going past it will be a challenge with heavy weight so we will see what happens!. Finish the night with an hour spin class. Just pondering how much bigger can one get in 4 months and is it possible to gain size in that amount of time???

Beginning the day with a breakfast of champions: 4 oz top round steak, 1/2 cup of oatmeal with 1 scoop protein powder (with a few pecans and blackberries). Not a bad way to start the day and coffee of course otherwise I can't get my ass moving.

Trainer, Christina McDowell says that I need a measurement goal- to see an increase in size so I will use my bicep & thigh: Bicep 9 3/4 inches, Thigh 19. The thigh one is going to get to me as I think they are rather thunderous to begin with, so the idea of the measurement going up is rather scary to me...LOL

I will begin my day with a 5 mile run.. I actually then have to go to work to pay for this sport (and I don't have a sponsor) Competitions are extremely costly. I can easily drop $1,000 for one. yes, pick your teeth up off the floor: registration, tanning, hotel, gas, food.. and wbff add costume, shoes, etc...adds up pretty quickly. After work, I will hit the gym for my first session with the power lifting team. Bench press is today, followed by the rest of my chest work out!

Day one of my procard journey

May 25th in Kansas City, MO I entered my first WBFF show in the Diva Fitness Model Category.

 

 

I did not place at all which is pretty defeating given all the hours pumping iron at the gym and the incredible diet that you have to do for months on end. But, I am proud of what I have been able to achieve at 47 (almost 48 years of age)! Wrote the judges and got my feedback and essentially - great conditioning not enough muscle :(  I use Beverly International Supplements. Wrote to them and they provided me with a female building muscle protocol: 1500 calories a day. The staples of the carbs used: oatmeal, sweet potatoes and brown rice. I don't even really like sweet potatoes, but oh well. So keeping essential amino acids, creatine, and Liver protein pills, glutamine and basic vitamins. My trainer had me join the power lifting team - which will be a scream as I weigh about 102 right now. I have to build muscle and the best way to do so are your power moves such as squats, deadlifts, etc. I want to do OK WBFF show this October 5. My trainer says that I should wait to do KC again in the following year. I agreed to wait and see how I look by September - four months away. Surely I can pack on some muscle in 4 months. I am anxious as I would like to meet my pro goal by the time I am 50 and I hear that clock ticking very loudly in my ear!!!!!