Haven’t been around TN much lately.
The new avatar…DAMN!!
Heyy you are looking great!! Legs are looking exceptional!!
I dont have chickens but theres a place i go to pick my own food, it is so freakin good.
Hope you take some pics of the TF…good luck, and have fun!!
TM not TF
Thanks you two!! It will be an adventure for sure! 
So like, how’d it go?!
Hope it went well, and will look forward to reading about how it went
[quote]coyotegal wrote:
and finally my partner in crime, cooling off in the smelliest water around! :)[/quote]
What a cutie with those ears
Lol thanks for asking you guys!
The very next day of tough mudder I had to drive 4 hrs back home, then 2 hours later I had to hope on a plan to Quebec for business and I am still here. Can we say homesick?
Anyways here is a post I made to someone about it… I was going to rewrite but when I reread it I had to laugh as it catches my excitement! It was aweome!
Holee FUCK! I did it!!!
I was able to complete EVERY obstical by myself except for 1 Berlin wall. The first two were not too high I was able to stand on the peg and reach up and then just pull myself up but the last two even with a running jump I could barley catch the top. Some dude gave me a foot hold boost. The next one I really really wanted todo it along so i took 2 running tries and attacked it and I made it up!! Some man at the top was like ‘whoa that’s supper impressive’ 
I am beyond proud. I aso fuckin tired tho…the worst I would have to say was the hills. We had to go up that flipping ski hill about 10 times. It was a big mental push. Once even carrying a log!
I will write more when I am not on my iPad…
I even completed the rings!!
And the shocks? Are horrible. Some people didn’t get many but for some reason I got tons both times. Brought me to my knees twice, lol,but you don’t stay there coz you just keep getting zapped!
So fun tho…what a great challenge
My ribs held up great, choosing to rest all those weeks paid off
Next Goal?
Enter the OPA show next year in the figure division.
That’s the goal and it’s what I will work for but I also realize that I am lacking quite a bit of muscle in certain areas so I will make the final decision in Jan. That gives me quite a bit of time to work on building up some mass if I am smart about it. I plan on using a body part split for 8 weeks, deloading a week, reevaluating where I am at and what needs work and then doing another for 8 weeks. At that point I will decide if it’s yes ( I would prefer to not look like an ass) and then I will move into more of a track style work out and it leaves me about 12-16 weeks to loose fat. ( it’s a guess based on previous dates as it’s not posted yet)
I think it will be a great plan regardless if I choose to try to compete in Jan because I really don’t want to look like just that fit woman ( I know vain right?) I want to look that one degree ‘holy shit she’s fit’ than the rest.
Also sorry about all the spelling errors or random strange words! I only take my iPad when out of town and the auto correct is horrible for fingers that fly faster then brains I hope you can just piece it together!
Hey Coyotegal
Been following your log for a while, nice work
I’ve signed up to do Tough Mudder down here (Melbourne, Australia) in Jan 2013 - and have to say I’m a little nervous (not necessarily a bad thing, coz it’s making me train harder!).
Any advice on how you’d prepare with the benefit of hindsight, now that you’ve actually done one?
Cheers
Rob
You know I’ve always wanted to come in here and say:
“Five Plate, Six Plate, Seven Plate, More!”
Anyway great job and great training log!
[quote]justrob wrote:
Hey Coyotegal
Been following your log for a while, nice work
I’ve signed up to do Tough Mudder down here (Melbourne, Australia) in Jan 2013 - and have to say I’m a little nervous (not necessarily a bad thing, coz it’s making me train harder!).
Any advice on how you’d prepare with the benefit of hindsight, now that you’ve actually done one?
Cheers
Rob [/quote]
Hey Rob!
You will have a blast!
Some things that I thought of that were helpful to me are
- When you do the monkey bars and rings go behind someone that is not wearing gloves. The glove wearers leave alot of mud and wetness on the bars, and the gloveless person ahead of you will wipe that all off!
- Don’t run as fast as you can up to everest thinking you will get a better jump. I did that my first time and I fell because my feet couldn’t keep up with the slope. Second try I jogged and put all my emphasis on jumping up.( but don’t stop running!)
- cotton clothes get heavy and drag down. I am happy I wore pants. I did not wear gloves and that was a good choice for me. I am happy I wore pants and my knees would be toast, I wore short socks in my shoes and I am glad as I had to dump the mud out once and long socks would be hard to get back on. Loose clothes would probably cause chaffing.
- If you are scared of heights attack the obstical you have to jump off. Get up there and get the hell off as quick as possible. Some people were stuck up there a long time and the more you think about it the worse it gets. ( I am horrified of heights! )
- if your is on a ski hill start training hills. My gawd the hills.
and have fun! Give it your all and you feel awesome after!!
[quote]csulli wrote:
You know I’ve always wanted to come in here and say:
“Five Plate, Six Plate, Seven Plate, More!”
Anyway great job and great training log![/quote]
Thanks!! It’s catchy ain’t it
[quote]coyotegal wrote:
Hey Rob!
You will have a blast!
Some things that I thought of that were helpful to me are
- When you do the monkey bars and rings go behind someone that is not wearing gloves. The glove wearers leave alot of mud and wetness on the bars, and the gloveless person ahead of you will wipe that all off!
- Don’t run as fast as you can up to everest thinking you will get a better jump. I did that my first time and I fell because my feet couldn’t keep up with the slope. Second try I jogged and put all my emphasis on jumping up.( but don’t stop running!)
- cotton clothes get heavy and drag down. I am happy I wore pants. I did not wear gloves and that was a good choice for me. I am happy I wore pants and my knees would be toast, I wore short socks in my shoes and I am glad as I had to dump the mud out once and long socks would be hard to get back on. Loose clothes would probably cause chaffing.
- If you are scared of heights attack the obstical you have to jump off. Get up there and get the hell off as quick as possible. Some people were stuck up there a long time and the more you think about it the worse it gets. ( I am horrified of heights! )
- if your is on a ski hill start training hills. My gawd the hills.
and have fun! Give it your all and you feel awesome after!![/quote]
Good advice, thanks Fortunately our course isn’t particularly hilly - but will be doing a lot of sprints nonetheless.
Ok so back to the grind! I need some routine in my life again!!
This week will be a ‘break in’ week to get back into the lifting groove and feel out my ribs etc.
Today everything felt alright, I kept the weight low, was super duper tired tho…to much traveling fun for this gal Will be moving the majority of my workouts to the a.m before work which also will take some getting used to.
BOR~
5xbar
5xbar
5x75
5x85
5x85
5x85
5x85
felt great
pullups
3
3
3
3
2
felt great
supper setted with
DB Bench
5x15’s
5x15’s
5x15’s
5x15’s
5x15’s
felt tender but not painful.
Incline DB Bench
5x15’s
5x15’s
5x15’s
5x15’s
5x15’s
felt great
supper setted with
Seated DB Shoulder Press
5x15’s
"
"
"
"
felt great.
Ok so back to the grind! I need some routine in my life again!!
This week will be a ‘break in’ week to get back into the lifting groove and feel out my ribs etc.
Today everything felt alright, I kept the weight low, was super duper tired tho…to much traveling fun for this gal Will be moving the majority of my workouts to the a.m before work which also will take some getting used to.
BOR~
5xbar
5xbar
5x75
5x85
5x85
5x85
5x85
felt great
pullups
3
3
3
3
2
felt great
supper setted with
DB Bench
5x15’s
5x15’s
5x15’s
5x15’s
5x15’s
felt tender but not painful.
Incline DB Bench
5x15’s
5x15’s
5x15’s
5x15’s
5x15’s
felt great
supper setted with
Seated DB Shoulder Press
5x15’s
"
"
"
"
felt great.
Back Squats
5x95
5x115
5x130
5x140
5x140
Been FOREVER since I have done back squats! I felt so unsteady compared to my fronts
Split Squats with back foot on bench (forget the name)
10 ea leg with 15’s
10 ea leg with 15’s
leg extensions
10x40
10x40
Stiff leg deads
8x115
8x115
8x115
lying leg curlz
10x25
10x25
All done in the home gym with cat and dog cheering me on 
Ugh, yay for taking time off.
I think I may start taking creatine as well.
Back and Shoulders
BOR’s (speed)
3x75
3x85
3x85
3x85
3x85
3x85
Rack chins 8-12 rep range
11
9
8
Chest supported db rows (12-15)
15 w/15’s
7 w/30’s and 8 w/15’s
Seated DB press (8-12)
12 w/ 15’s
10 w/30’s
8 w/30’s
Seated band rows (my sub for cable rows) (12)
24 (hard to get enough fatigue with the bands)
12
I will figure out something other than this movement next time.
Upright Rows (12-15)
15 w/bar (45)
15 w/bar
I found these hit my forearms more than anything, lol.
Side lat raises (12-20)
20 w/ 5’s yeah that aint no error…I was reduced to 5#!
"
"
Doesnt seem like much on paper but I felt it!
I also started taking creatine today…look, it has already made my back Grow! 
My legs hurt going into this. I can only imagine tomorrow!
Lower Body Hyper.
Speed Squats (60-75% of weight used on lower power day)
3x95
3x95
3x95
3x95
3x95
3x95
BB Hack Squats (8-12)
12xbar
12x75
12x75
these were annoying, I need to find a sub for when I am at home without the machine(actually I dont even know if our gym has a machine for these) as all they did was hurt the skin on my calves and torque my back. They feel to awkward to be beneficial.
Step Ups ( subbed for leg press ) (12-15)
15 ea leg w/15’s
15 ea leg w/ 30’s
Leg extensions (15-20)
15x40
15x40
15x40
RDL’s (8-12)
12x115
12x115
12x115
laying leg curls (12-15)
15x20
15x20
The pressure on my quads almost brought tears to my eyes I think I would ooze grossness if I foam rolled!
Single leg hip thrusters foot on bench (sub. for seated curls) (15-20)
15
15
Donkey Calf raises (10-15) toes elevated
15
15
15
15
I had to laugh when I saw how to do these. “Excuse me…can you sit on my back??” “excuse me…can I be your donkey??” Anyways, I couldnt find a rider so I did them solo. Felt it anyways
Seated calf raises with 50# toes elevated
20
20
20
20
I am super dehydrated today! I drank 2 lt before my workout and 1 lt during it and I drank 4 lt yesterday and still woke up with a headache today.
I will be glad when my body adapts to this program. I need to also find a place to squeeze in abs but I am going to take the advice on Nortons article and not add shit for 2-3 weeks.