The difference from the start photos to the latest are already showing crazy improvements. Ur V taper makes some boys on these boards jealuos!!!
As far as how your body reacts to the diet, I think its normal. Especially considering how weight loss is never linear and tends to happen in spurts. As long as you are making those changes in the mirror
As far as my next competition goes......I would really like to move up a weight class and I am taking 2010 to grow. Will be starting my prep for 2011 exactly 1 year from today.
My list of potential shows.
INBF Natural Connecticut Bodybuilding June 11th
INBF Hercules June 25th
OCB Natural Yankee Classic July 23rd
OCB Mid Atlantic Classic August 27th
OCB Natural STEEL Championships Sept 3rd
INBF LI Experience Sept 10th
INBF NaturalMania Sept 17th
OCB Cape Cod Oct 8th
INBF NYS NATURAL Oct 22nd
OCB NYS Natural Nov 5th
INBF/WNBF Worlds Nov 12th
I will most likely start off with the Hercules and Finish with Worlds. In between I would like to get in a few others. I am ready to put in the work. I think if I can put on a solid 7-9lbs of stage weight for my next season I should have a chance at an overall.
Wow thats a busy schedule. Good Luck in all your endeavors. Maybe our paths will cross somewhere in that natural circuit 2011. Keep up the good work and hopeing for prosperous growth! Happy Building!!! Oh btw I usually loose steady weight instead of at spurts so maybe this time things have changed. Here's hopeing your right. Thanks again!
warm up over head press barbell 2 sets
4 sets overhead press w/barbell heavy weight
4 sets seated incline bench front raises with barbell
superset (4sets)dumbbell lateral raises with weighted burpees (4 sets 10 reps)
4 sets rear delt cybex machine
4 sets cable upright rows
20 mins. stair climber & body weight fat loss complexes really sweated it out!!!!! still loving this cardio
Wow you train with a powerlifting princess? How cool
My rear delt were sore from our workout. You are making wonderful progress and I see it every week! And yes your V taper is smoking girl!!!
warm up 2 sets squats light weight 20 reps
4 sets squats mod. weight smith machine
4 sets hack squats mod weight
4 sets total leg press heavy last set drop set
3 sets weighted walking lunges 48 tota reps per set
warm up 2 sets lat pull down wide grip
4 sets single arm lat pull down
4 sets t bar mod. weight
4 sets single arm dumbbell rows heavy weight
4 sets wide grip cable pulls with plank pikes on ball
4 sets close grip cable pull down with 11/2 min decline planks
cardio 4 sets of squats box jumps with medicine ball 15 reps , run ups 15 reps per R & L 15 reps reg. box jumps rest for about 30 secs between sets
4 sets mountain climbers 50 reps 50 jumping jacks, 20 tuck jumps
4 sets dumbbell alt. bicep curls
4 sets tricep rock & rolls
4 sets cable hammer curls with tricep cable push down and add 1 min. high knee jog, 25 jumping jack and 20 plyo jacks
4 sets bicep preacher curl with tricep dips with 45 plate and add 50 mountain climbers and 15 box jumps
25 minutes stair climber
I have in the past separated cardio and weight training but this season to get things done quick and efficiently I have been adding alot of circuits in between sets. I am moving all the time and it seems to be working. My body comp. is changing and I'm not bored or burnt out yet. YEAH!!!!!!!!
In class sat. I used all 3 fat loss complexes. My class loved it! Today I am so sore in my shoulders and hamstrings. It works as primary workout as well not just a cardio addition to weight training. But you have to use mod weight and do it exactly as it is written. I am love love loving those complexes.
BTW Unholy: Cute and strong women dangerous combo!!!!!
Hello Dawn! I've been busy, sorry for my slow reply. Hope the training is still going well & the dieting is a little easier. Will pop my head in again real soon to check on you. GG
Lean Mean Machine in progress!
Go hard or go home!
GoodyGirl's Lean Mean Machine Journal
Well yesterday 4 weeks out did my BF% again and discovered 3% down with no loss of muscle nothing but fat. I have been discouraged by the weight loss only 5 lbs as of now but expect to drop by the end of week. I'm gonna push hard this week and hope for results.
Training today: kick boxing and core
Changing it up! Back today Tuesday 2-9-10
Bent over barbell rows 4 sets
cable lat pull down 4 sets
hammer strength lat pull down 4 ssets
close grip cable pull 4 sets
wide grip cable lat pull down 4 sets
20 minutes stair climber
dumbbell fat loss complex
4sets of laterals, high knee jogs and speed jogs
Finally my weight dropped. I will be posting new photos at the beginning of next week. Let me know what you guys think. Good or Bad!!!
Last edited by Dawn Trantham; 02-09-2010 at 08:27 PM.
I wanted to change up the heavy sets today and do more plyometrics and keep moving.
5 sets front squats
4 sets squat jumps with medicine ball with step ups 40lbs 12 reps each leg
4 sets mod weight on leg press with 12 reps of box jumps
4 sets mod weight lying leg curl with jumping lunges 12 reps each leg
4 sets mod weight stiff leg dead lifts with 2 sets of walking lunges 75 reps each set
Quick workout with maximum results. I think I might be sore.
Shoulders 2-11-10 thurs
This shoulder workout came from the publication Hers Fitness spotlighting Nicole Wilkins Great workout and quick> I changed a few things added in some abs.
4 sets plate front raises
4 sets single arm standing military press R then L
4 sets incline bench lateral raises R the L wow those were difficult
4 sets seated rear delt cable pulls (crossing arms)
weighted v sits 4 sets 20 reps with cables
4 sets weighted cable golf swings (don't know correct term but the motion is like a golf swing)
4 sets of planks alt. raising each leg
4 sets weighted cable oblique pulls
20 minutes stair climber 25 minutes treadmill cross training
Bi Tri & chest 2-12-10 fri
incline dumbbell chest press 4 sets
dips 3 sets
Incline dumbbell flys 4 sets superset with decline push ups (20reps) 4 sets each
preacher curls with tri push downs 4 sets
cable hammer curls with cable press downs 4 sets
tricep rock and rolls with isolated bicep curls single arm R & L 4 sets
20 mins. stair climber with interval treadmill 25 mins.
2-13-10 kickboxing & core
mon 2-15-10 just kickboxing & core
Tues 2-16-10 workout with my powerlifting princess shoulders
4 sets push press with barbell superset with 25lb plate front raise
4 sets upright rows
4 sets single arm lateral raises
4 sets cable face pulls with plank lateral raises
20 minutes stair climber with 10 mins treadmill 2 min. sprints
Wed 2-17-10 Legs with the Bosou Ball
5 sets squats smith machine 1 set is warm up
4 sets each superset leg extension w/side squats on bosou 20 reps
4 sets each Leg press mod. weight w/sissy squats on bosou 20 reps
4 sets each step ups on bench with dumbbells with hands on bosou in push up position & perform a donkey kick 15 reps each leg
4 sets standing leg curl mod weight with feet on bosou hands on floor and lift one leg up performing a reverse butt up (could only do 12-10 reps really hard)
2 sets walking lunges (body weight) 75 reps each set
Thurs 2-18-10 Back Very traditional
4 sets lat pull downs
4 sets bent over rows
4 sets t bar mod weigth with rack pulls
4 sets close grip cable pulls
4 sets wide grip cable pull downs
Body weight fat loss complex transition into box jumps, high knee skips, lateral runs, speed jogs, a little bag work (kicks and punches) finished up with abs. It was about an hour and 15 mins.
I really get bored with cardio so I will go in a big areobic room and just go at it until I have no breath.
2-19-10 Friday Bis/Tris
4 sets dumbell curls superset with tricep push down
4 sets cable curls with close grip tricep chest press
4 sets cable hammer curls with tricep cable pull downs
20 minutes stair climber and 4 sets of suicides and 4 sets of frog jumps 15 reps
Sat. 2-20-10 Cardio
Our gym sponsored something called Spin For Life an event that benefits families and childern who are suffering with cancer. We always have a huge turn out and this year was no different. I don't usually teach spin but I volunteer each to teach an hour. It is for a great cause and we also test for bone marrow donations. Please get involved in your area red cross and donate if you can. I know alot of you guys out there are very healthy and a person needing marrow, platlets or plasma could certainly benefit from your health as well and you could possibly save a life.
So long story short 1 hour spin and 30 mins kickboxing
Ok here we go again and the same rules apply: no making fun but I do allow constructive critizism. Pics were taken tonight with about 12 pounds to go. I'm probably going to carb cycle starting in March. Under time constraints. I hope I will make April if not June will be my first show for this year and I will definitly be ready
Looks like you are making solid progress, great consistency in here!
PRs: 655/525/645 = 1825 Total
Meet PRs: Bench Only 525
Deadlifts bring people together. It's a fact. - Chris Rodgers