So, had a 100 minute massage today… HEAVENLY!!! She was doing some crazy abdominal work on me… and she actually MOVED my intestines aside and worked on my “Mesentery Roots”… it was INSANE!
It was pretty painful at first… and when the pain lessened… I just felt HEAT radiating from the backs of my legs. It literally felt like someone was running a hair dryer or a heating pad over the backs of my legs… it was extremely cool and a bit overwhelming. The human body is SO AWESOME! I LOVE how it’s all connected!
Anyway… will likely be taking the rest of the week “off”… will probably stretch… do some pre-hab exercises… may pull the sled a little… but no lifting. My body needs a break.
It is SOOOOO hard for me to not lift right now. I feel like I am about to crawl out of my skin!! BUT… I refrained. However, I did want to get some blood circulating to I did drag the sled a few times outside, took a 40 min walk with a friend around the track, and did some foam rolling and some KILLER quad stretching. Also did a little ankle mobility work…
Feeling good. Going to see a movie tonight with the boy! YAY!
Then tomorrow is Pilates in the morning, mani/pedi with my Mom and Sis, and then Sunday I am celebrating Valentine’s with the Boy. Nice low-key dinner! =D
Saturday
<3<3<3 2/14/09 <3<3<3
Happy V-DAY!!!
I did 60 min of Pilates this morning and then went and had a mani-pedi with my Mom and sister! It was so fun! I haven’t laughed that hard in ages!!! Sometimes no one understands you like family… you know? =D
Anyway, off to do some other boring things today: shower, clean the house, work, etc
But TOMORROW: Dinner with the BF at our favorite restaurant! YAY! Can’t wait!
After watching your video, I tried BB step ups (I have done them with DBs). I had 115lb on the bar and couldn’t do one rep Damn your strong. I ended up do sets of 10 starting with the BB and working my way up to 75lbs.
Hey Claire!! Thanks so much…! Yeah the step-ups take some getting used to… that’s for sure… but I like them b/c they don’t kill my grip and I feel like I can focus on squeezing my glutes…
10 reps @ 75 lbs is awesome! Once you get used to the feeling I am sure you will be adding weight in no time!!
Had a great workout today! Did Box Squats with chains to help me be more explosive out of the bottom. The chains dangle off the bar, so when you squat down, part of the chain is on the ground, so it takes some of the weight off… and when you explode up, the chains come off the ground, and the weight on the bar naturally increases…! I got videos, but I gotta wait for the BF to upload them…
Here’s how it went:
Wednesday 2/18/09
Max Effort Lower Body
Parallel Box Squats w/ Chains
5 reps @ 180 at the top
5 reps @ 220 at the top
5 reps @ 220 at the top
Went back to the gym this evening and did some KILLER sprints… I literally thought I was going to vomit after the 4th one… but I rested a bit longer and did 3 more =D
I was sprinting on a track that goes around the top level of my gym… my coach happened to be watching my last one and said I was FLYING… and that my form was good too! Made me very happy! =D
Sprints
50-60 yds
rest 90-120 between sprints
7x total
Decline DB Bench Press
2 x max reps
20 reps/20 reps @ 40 lb DB’s
1 Arm DB Row
10 reps/10 reps/10 reps @ 65 lb DB
****SUPERSETTED WITH ******
Rear Delt Flye
12 reps/12 reps/12 reps @ 15 lb DB
Lateral Raise (HORRIBLE “clicking” here… but no pain… seriously freaked me out! Oh yeah, and arms were SMOKED by this point… I felt so weak!)
10 reps/10 reps/10 reps @ 20 lb DB
****SUPERSETTED WITH ******
Seated Incline DB Curl
10 reps/10 reps/8 reps @ 15 lb DB
TABATA
20 sec ON 10 sec OFF, 8x total
Used BW Squats, Lunges, Jump Lunges and Jump Squats (did each 2x)
HR = 174]
Thanks for letting me join you today. It was lots of fun. I am excited to do it again soon!!! I’m definitely going to look into getting a membership over there!
No Problem! It was fun for me too!! I really hope you get a membership there!! It would be fun to start training together more often. I have a feeling that your numbers are going to start FLYING up…!!! You are MADE to lift heavy! Great job today! I was totally impressed with your form on everything (and your Prowler work)!!
Had a great training session today! My coach Jim was there and put us through a grueling workout! =D Sbmart joined me and Susie and we had a blast! Sbmart wanted to focus on technique so she did all the big lifts, and Susie and I had planned on doing Dynamic Lower Body… so we hung out between sets =D
Jump Squats from Box
*** started in a seated position on a box (parallel)… exploded off the box straight into the air, fully extending the legs, and landed SOFTLY on another box in front of me.
THEN, started doing it with a broomstick on my back (to simulate exploding out of the bottom of a squat)
3 sets of 8 reps
Barbell Reverse Lunges
8 reps each leg @ 95 lbs
8 reps each leg @ 95 lbs
6 reps each leg @ 115 lbs
4 reps each leg @ 135 lbs
12 reps each leg @ 100 lbs
OUCH!!!
Snatch Grip Romanian DL (W I D E G R I P!!!)
*** Coach didn’t realize that I did RDL’s on Wednesday… this put a hurtin’ on me!***
12 reps @ 95
12 reps @ 135
12 reps @ 145
Hey Betty! Yeah, the lunges were BRUTAL! I hope to get it for 6 reps each leg next time! =D
Oh yeah my weight/measurements have changed quite a bit since the figure comp. I have been trying to get my metabolism back to where it was before my comp… and it is still lagging a bit… VERY ANNOYING! I have definitely put some muscle on since the competition ended but also some fat too =P
I am refusing to get upset and drop calories… I think that that becomes a vicious cycle… if anything, I will continue to increase my calories and up my activity.
In fact, this week I added an extra 10 grams of fish oil each day… so now I am taking 20 g of fish oil every day…
If I include all my supplements (BCAAS and fish oil), I take in about 2900 calories on lower body days, 2700 calories on upper body days, and 2400 calories on OFF/cardio days.
Will stick with this for a while and add in some low intensity walks and see what happens. I KNOW how to get the excess fat off… I have done in a million times… but I am interested in doing it slowly and steadily this time, and changing my body’s set point.
I would like to walk around at about 155-ish… (not that weight necessarily, but I know what my body looks like at 155 and I like it. If I can look like that at 200 lbs, then that’s cool too =D haha)
Damn your strong. I ended up do sets of 10 starting with the BB and working my way up to 75lbs.
