05.20.09
4 1/2 weeks out
05.17.09
2009 Jr. Nationals Figure Prep Workout
Diet: On with subs…that just means I didn’t eat my chicken. LOL I am not so good at that. So…macros are good. Cals are good. I just eat too much protein powder.
Workout:
Deadlifts:
135×5
185×5
195×5
195×5
Weighted Dips
4 sets
Bi curls
up to 35’s x 5 (little cheating going on here…I just wanted to load them)
Sprints:
6 30/30 Increasing intensiting and duration here I added one. And did a couple of them at 11…I have been at 10. I am STILL coughing stuff up out of my lungs. How annoying is that??
We looked for a new (used) van all day today. I think we found one. Pickin’ it up Monday. I’ve driven my current one for 8 1/2 years. It is SO time.
Oh, wait…I wanted to post the one with the shoulder presses b/c I SAID I would get those next time, and I did! Write it down. Set a goal. Execute!
Here it is…
Oh, BTW, I pressed the 45’s yesterday for seated DB shoulder presses.
45’s x5 x 3
I also did overhead squats 4×10 up to 85 pounds
One legged DB deadlifts 40db x 10 x3each
and some dumbbell swings
Then I ran a 5K with the girls at around 26:something. It was HARD. My 10 year old beat me by a mintue. That’s what I get for not running!!
05.15.09
How to Make It Happen!
Do you know people who struggle with the same things…the same issues…that are striving for the same goals over and over, again? It’s fascinating to watch people go through the same cycles over and over. Guess what…if the same method doesn’t work, doesn’t change you or get you to your goal, it’s time to do something new! People just get comfortalbe repeating the same patterns whether it is good or bad.
Anyway…that’s not really what I wanted to write about! I am also not immune from the above. I am guilty of it just as much as the next person. One way to make those goals HAPPEN, is to put them in writing. Don’t just keep them in your head, but actually get the paper and pen out and write it down! Stick it on your computer monitor!! Then, here’s the other trick…BELIEVE IT!!
Even if it’s just the list of things to do today, actually writing it down and checking it off will help you achieve what you want!
Here is my list for today:
Clean car (that we are selling…so it has to be reconditioned…ugh!)
Mail Movie
Write a plan for a client
Do DISHES!
Buy a birthday present
Write blog post…well on my way to that one!
As for my BIG goal…it has to do with competing at Jr. Nationals in 5 weeks. It’s written and I stuck it to my monitor. :-) I’m owning that one! And that’s the thing…you really have to OWN it. That’s what I did when I won the Michigan. It was just a matter of going through the motions on that day. I am a big believer in visualization. I learned this when I played volleyball in high school. Before matches I would envision myself digging balls and making perfect sets. It really, really helps. Sometimes as much as actually practicing.
For figure competitions, you can envision your quarter turns, how you are going to present yourself on stage…and even collecting the trophy. :-) For big lifts…envision it first. SEE yourself pushing up the weight. If you are working with a very heavy weight, your mind really has to be in it before you can do it. If you KNOW you can. You can. Period. It’s just a matter of going through the motions.
I have seen many people in our little corner of the internet ‘fitness’ world spin and spin in the same place, and I have seen a few people change and succeed. What is the difference? Goals, consistency, follow-through. Write it down. Believe.
The difference between a goal
and a dream is the written word.
-Gene Donohue
and a dream is the written word.
-Gene Donohue
And because I have to have a theme song for the day:
05.10.09
Jr. Nationals 2009 Prep
Hi, guys. I’m in the middle of another prep!
I think girls are always interested in how people prep for these things, so I’ll post a workout and some of my diet. I am not crazy-dieting right now b/c I’m pretty much where I need to be. I just need to keep muscle on, and tighten it up a little at the end (drop a tiny bit of fat and some water weight). I’m eating about 1300-1400 calories. My diet isn’t crazy…I just eat healthy, whole foods for the most part…with the exception of my protein powder addiction (ahem). I am still having some off meals (or cheats/restaurant meals) or refeeds. The occaisional protein bar if I get in a bind, etc. I won’t do this in the last couple weeks b/c of the potential water gain.
Here was my workout from last night. Not exactly typical. I was feeling down and just wanted to hit a bunch of bodyparts heavy and feel better. However…nothing I do is really ‘typical’. I’m constantly changing.
Oh…cardio. I am not doing much at all. 1 or 2 interval sessions per week. I have been doing some circuit training on the days I’m not lifting heavy, and maybe 1/2 hour to an hour of steady state per week. I’m also trying to stay active throughout the day.
Last night’s workout:
warm up
25 push ups
40 lunges
Rack Pulls
205×5
235×5 x4
Crossover Step-ups
3 sets of 20 each
Bicep Curls
35’s 3×6 with some cheating
Down the Rack one arm DB Rows
55 lbs —-> 15 lbs all x5
Weighted Chins
Seated DB Press
35×5
40×5x3 - proud of this. I will try to get the 45’s next time. My shoulder is a little touchy this morning, though.