tara007
Novice Bodybuilder
Posts: 112
|
Post by tara007 on Oct 7, 2009 20:04:28 GMT -5
Worked out on my own this morning...The new trainer doesn't really get the Dogg Crapp style that we were doing..he thinks it's too many bodyparts a day, but I had him google it, b/c I was really liking it...some good growth going and I loved the heavy lifting...I did shoulders and some calves today
DB SEATED PRESS: 3x10 w/ 30s and 1 set where I started with 20s for 10, then 15s for 10 and 10s for 15
LAT RAISE superset w/ DB REAR RAISE: 20sx8, 15sx12, 10sx15
UR ROWS: 2x8: 55# and a drop set: 55#x8/45#x10/35#x15/25#x20
REAR DELT MACHINE: 40#x10 x 3 sets
SEATED CALF RAISE: 70#x8, 55#x12x2 w/ some stretches
ab stuff
20 min. cardio
Starting Monday, I have GOT to get on a diet plan...when I wing it, I end up consuming my weight in almond butter
|
|
tara007
Novice Bodybuilder
Posts: 112
|
Post by tara007 on Oct 9, 2009 3:35:25 GMT -5
Hey guys. I had a pretty good leg workout yesterday...left me barely able to walk this morning, so it's a good sign! One thing I learned from Jeremy was how to really push myself
BB SQUAT: 125#x 8, 6, 6 90#x20
LEG EXTENSIONS: 140#x12, 10,10
HACK SQUAT MACHINE: 140#x10, 10, 160#x 20 rest pause
LEG CURLS: drop set: 120#x10, 100x10, 70x10, 50x20
SLDL: 30sx15, 35sx12, 45sx8
STANDING CALF RAISE: 80x8 w/ stretching in between, 40x20
|
|
|
Post by Karrie on Oct 9, 2009 9:52:13 GMT -5
Work outs are looking pretty good and I love being sore ESPECIALLY after a leg work out. Do you know what type of diet you are going to follow? The Cut Diet again?
|
|
|
Post by bigkat on Oct 9, 2009 20:23:42 GMT -5
Training has been going great! 2 weeks with this new trainer, and I'm noticing good things...looking fuller up top and abs are starting to lean out. Arms today. I got up to 65# from BB curl, which is fantastic for me Just continuing to try to figure out the diet and what works to keep leaning out while still keeping up the energy to have killer workouts and grow some muscle Here is today: 1: protein pancake: 1/2 c. oats, 3 egg whites, 1/2 scoop whey, 1 TBSP PB preworkout: 1/2 c. oats, 1/2 scoop whey, beta alanine, carnitine post workout: 1/2 scoop whey, bcaas, beta alanine 2: tuna, lettuce, onions, tomato, black beans, 1/2 c sweet potato, fish oils 3: whey, blueberries, PB, fish oils 4: chicken, broccoli, fish oils 1750 cals 40 g fat 160 g carbs 193 g protein Nice job on the BB curl! The protein pancake looks great. Are you only eating 4 meals a day now?
|
|
tara007
Novice Bodybuilder
Posts: 112
|
Post by tara007 on Oct 9, 2009 22:48:34 GMT -5
Long day today...went in for an early workout, then school, after school detention and an away football game..left the house at 4:30 AM, home at 11:30 PM...
DB INCLINE PRESS: 40s: 8/6/5 RP;20s x20
SEATED BB PRESS: 65#: 8/6/4; 30# x20
CLOSE GRIP BENCH: 65#: 10/8/6
TRICEP ROPE PD: 20#x20
CLOSE GRIP REVERSE PD: 120#: 8/6/4; 60#x20
20 min cardio
Tomorrow officially starts my diet. I have 23 weeks. This is the plan for this week
1: 1/2 c. oats, 3 whites, 1 whole egg, 1/2 scoop whey 2: tuna, green beans 3: chicken, salad, 1 TBSP evoo 4: 2 scoops whey 5: chicken, veggies 6: egg whites/almond butter or whey and almond butter
This comes out around 1550 calories: 45 g fat, 75 g carbs, 220 g protein...I'll probably add a high carb meal once or twice a week
|
|
tara007
Novice Bodybuilder
Posts: 112
|
Post by tara007 on Oct 10, 2009 14:34:40 GMT -5
nSo glad it's the weekend! I slept until about 10 today and I"m still tired! Sort of a random bicep/hamstring workout today..went to the gym to do cardio, but I felt like lifting..
EZ BAR CURL: 4x6:55#, then dropset to 45#x10, 35#x10 and 25x20
1 ARM DB CURL: 4x6: 30s then dropped to 25s for 8, 20s for 10, 15s for 10 and 10s for 20
DUEL CABLE BICEP CURL: 3x10: 20# per side
DB SLDL: 2x15: 45s, 2x10: 50s
1 LEG CURL: 3x10: 40#
LEG CURLS: 120#x8, 90#x10, 70#x15 drop set
a few ab exercises
SEATED CALF RAISE: 3x12: 60#
20 min. cardio
DIET:
1: 2 scoops whey, fish oils 2: PWO: 2 scoops whey 3: egg whites, whole egg, oats, salad 4: chicken, broccoli, olive oil, fish oils 5: 2 scoops whey, 1 TBSP almond butter, fish oils
1675 48 g. fat 88 g carbs 244 g protein
So I need a little advice. The owner of my gym, who is a bodybuilding competitor and trains a few women at the gym in figure and bodybuilding, has offered to take over my training if I can get out of the contract with the people that Jeremy worked for. Would it look bad to ask to cancel the contract? I signed up with Jeremy's promise that I would only work with him. It's not like I need someone to show me form or anything and the new guy is still going to school for training and has never competed. I feel like I'm not getting what I signed up for you know? I'm usually very nonconfrontational, but I feel like I need to do what's best for my goals, even if it might not be the "nicest" thing to do...
|
|
|
Post by GerryT on Oct 10, 2009 17:03:26 GMT -5
I think you should ask, Tara. Sounds like you made the contract with the gym and not Jeremy. So if you signed an agreement, the gym owner could be hardnosed and hold you to it.
Hope they will have some compassion. Nothing ventured, nothing gained. I would ask in as nice and as tactful a way as possible. Good luck.
|
|
|
Post by mrbeefy on Oct 11, 2009 19:17:43 GMT -5
Agree with Gerry. Contract is a contract, however, you have extenuating circumstances which may allow you some negotiation.
Ask.
|
|
tara007
Novice Bodybuilder
Posts: 112
|
Post by tara007 on Oct 11, 2009 20:01:10 GMT -5
Reading through my contract again, I can get out of it by paying a fee..not sure if I want to do that. I have a session with the new guy, so I'll give him another chance. I talked with a female bodybuilder who is a little older today and she said she would help me with posing or diet questions if I needed it
Did some lifting today. I'll be taking a few days off this week, don't worry. I have to drive my mom over for my brother's ACL surgery (he's a college football player)so I'll be gone for 3 days
HAMMERSTRENGTH SHOULDER PRESS: 2x10: 80#, 2x6: 85#
LEANING 1 ARM LAT RAISE: 10#x15, 2x10: 15#
BENT REAR DELT RAISE: 25sx15, 30sx12, 35sx10
CABLE ROW: 90#x15, 2x10: 105#
WG LAT PD: 3x10: 70#
1 ARM HAMMERSTRENGTH ROW: 1x15: 45#, 2x10: 60#
20 min. cardio
DIET:
1: whey, almond butter, spinach 2: whey 3: low carb wrap, egg whites, whole egg, veggies 4: chicken, egg, salad w/ evoo 5: whey, almond butter
|
|
|
Post by youngblood on Oct 11, 2009 21:51:32 GMT -5
I would think that if you're going to compete, and the current person training you does not have that experience, then you should be allowed to choose who you would like to train with. Given the circumstances under the change, and the lack of experience in the new trainers background, I think you should be able to change trainers. I'm a bit hard nosed when it comes to something like that, and I'll open my mouth to get my way. It's not like you're asking to do this all the time. You are just trying to make sure you are prepared for your contest- which if I'm not mistaken is why you hired Jeremy in the first place? Don't be shy, just tell them (nicely) that you think you should be given a trainer of your choice (hope Jeremy was not assigned to you, you chose him, yes?) since you chose Jeremy the first time- should be no different this time. Sounds like they're trying to sell a Grandma a chainsaw....wrong person for the wrong job. IMO. Good luck!
|
|
|
Post by GerryT on Oct 12, 2009 12:37:02 GMT -5
Go for it, Tara. And glad to hear that you encountered another bodybuilder to help you with prep and presentation. Hands on help is always best.
|
|
|
Post by RUBICON19 on Oct 12, 2009 13:16:43 GMT -5
I would think that if you're going to compete, and the current person training you does not have that experience, then you should be allowed to choose who you would like to train with. Given the circumstances under the change, and the lack of experience in the new trainers background, I think you should be able to change trainers. I'm a bit hard nosed when it comes to something like that, and I'll open my mouth to get my way. It's not like you're asking to do this all the time. You are just trying to make sure you are prepared for your contest- which if I'm not mistaken is why you hired Jeremy in the first place? Don't be shy, just tell them (nicely) that you think you should be given a trainer of your choice (hope Jeremy was not assigned to you, you chose him, yes?) since you chose Jeremy the first time- should be no different this time. Sounds like they're trying to sell a Grandma a chainsaw....wrong person for the wrong job. IMO. Good luck! AGREED!
|
|
tara007
Novice Bodybuilder
Posts: 112
|
Post by tara007 on Oct 12, 2009 19:52:23 GMT -5
So I swear I had a session set up with the trainer at 3:30 today, but he showed up at 4:30 saying we didn't have anything scheduled...hmmm...so I did legs on my own..pretty good workout actually..
SQUATS: 130: 8,8,6,6...pretty deep
LEG EXTENSIONS: 150#: 12, 10, 10
LEG PRESS: 655#: 10, 8, 6, then dropped to 270# for 20 and 180# for 15
LEG CURLS: 120#: 12, 10, 10
STANDING CALF RAISE: 80# x10, 100#x8 (DC style)
20 min. cardio
DIET:
1: whey, almond butter 2: oats, whites, egg, whey 3: tuna, veggies 4: tuna, veggies, olive oil 5: whey 6: wrap, eggs, veggies 7: whey, almond butter
I have NOOO money, so I'm eating a lot of whey and eggs..not the best, but it could be worse
I"m still a little lost as for diet...I like having someone give me macros and calorie guidelines..on my own, I tend to waffle a lot and not stick to anything
|
|
|
Post by mrbeefy on Oct 12, 2009 21:03:34 GMT -5
Tara,
I "feel ya girl"! My first trainer gave me my nutrition plan, and when I started asking too many questions, he reminded me about how stress can effect your outcome. Then basically said, just follow the plan! (It worked by the way!)
IMO, You are early on in your training. Work on eating clean, being consistent in diet and workout, and keeping motivated. That alone will take you along way.
Protein - 1-1.5 times you lean mass weight. Clean carbs 5-6 meals a day. Lift consistent. Push the envelope, but be safe.
I know all this is generic....but there are no secrets pills, or potions. Hard work, every day is the secret.
"I can teach you how to lift a weight, but I can't teach you how to put down a fork".
Set the date for the show you want...and GO FOR IT!
|
|
tara007
Novice Bodybuilder
Posts: 112
|
Post by tara007 on Oct 13, 2009 5:59:57 GMT -5
Yeah...I'm such a nutrition and fitness nerd...I KNOW everything, but it's settling on ONE plan and sticking to it that's tough..I constantly second guess myself and think that there's something that will work better...so I start again on "Monday", screw up, then wait until the next week..while the pounds pile on..
I think that the cut diet is the way to go. I like it, it's easy, no counting and obsessing. I just got side tracked when dad got sick and Jeremy died and then this whole divorce thing...
I'm off for a few days to stay with my brother after his surgery...got in a good workout this morning
Highest weights only
CABLE ROWS: 110#...PB on weight
UH PD: 105#
1 ARM DB ROWS: 40s
REAR DELT MACHINE: 50#
DB SHOULDER PRESS: 35s...PB
LAT RAISE: 20s superset w/ FRONT RAISE: 30#
BB CURLS: 65#
ROPE CURLS: 40#
I need to start working my forearms..I've ignored them and it's starting to show now that my bis and tris are big..my forearms are puny
|
|
|
Post by mrbeefy on Oct 13, 2009 9:53:56 GMT -5
I suggest two things:
Seated forearm curls~ Kneel next to a flat bench, place a small barbell on the becnh length wise, keep your forearms flat on the bench while grasping the barbell, and while keeping the forearms stable on the bench, curl the bar using the wrists only. You can do this both palm-up, and palm-down. After I do these, I can't grasp anything for about 20 minutes, becuase of the pump in my forearms.
Second, just get a tennis ball and squeeze it whenever you get a chance. Put it in the car, at your desk, etc.
|
|
|
Post by Karrie on Oct 13, 2009 10:42:16 GMT -5
Looking good with the training. I think getting the diet is the hardest part of all this. How is your dad feeling?
|
|
|
Post by fit on Oct 17, 2009 8:15:13 GMT -5
Tara- great to see you sticking to it despite all your challenges lately. Hang tough!
|
|
tara007
Novice Bodybuilder
Posts: 112
|
Post by tara007 on Oct 17, 2009 19:40:49 GMT -5
Ok I'm done wallowing...I've been gone all week, helping my brother with his ACL surgery and getting him settled. 5 days with my mother...phew...and I've been having a lot of emotional eating lately, I'm ashamed to say. I don't want to see a scale...lots of bread, cheese, a blizzard, a few cookies, a hamburger, some fries...it has NOT been pretty!! But it is DONE now!!!! Contest diet starts tomorrow and I am going to stick to it. I'm doing this for me and I"m not going to let food and emotions get the best of me.
I really wanted to work things out with my husband, but he doesn't think it's worth it, which was a big blow...why that caused me to stuff myself silly with sh*t food I'm not sure...making sure that NO guy will ever want me? lol
I did make it to the gym a couple of times though...I'll list highest weights only
INCLINE DB PRESS: 45s...!!!!! a first!
HAMMERSTRENGTH CHEST PRESS: 80#
PEC MACHINE: 40#
CLOSEGRIP BENCH: 65#
OH DB EXT.: 35#
TRICEP PD: 80#
And today:
DB SHOULDER PRESS: 30s
UR ROW: 45#
LAT RAISE: 20#
BENT REAR DELT RAISE: 30s
DB SLDL: 50s
LEG CURLS: 125#
STANDING CALF RAISE: 95#
|
|
tara007
Novice Bodybuilder
Posts: 112
|
Post by tara007 on Oct 18, 2009 14:16:47 GMT -5
Back and biceps today
CABLE ROWS: 110#
CG PD: 105#
WG PD: 60#
ST. ARM PD: 60#
BB BI CURLS: 55#
1 ARM DB CURLS: 25s
INC. CURLS: 15s
DUEL CABLE CURLS: 20# per side
20 min. cardio + long dog walk
FOOD:
1: whey, berries, spinach, almond butter 2: whey, PB 3: tuna/egg whites, avocado, lettuce, onion 4: whey, berries, spinach, almond butter 5: chicken, olive oil, veggies 6: egg whites, almond butter
|
|