Productive Start

Quick morning post, since I was fortunate enough to get my workout groove on early. Yippee skippy!!! I trained back/bis/tris this am and then rocked it out in a spin class. This is the first chance I have had to do spin in almost a month! GAH! It is normally my cardio of choice so it was weird to be away from it due to crazy holiday schedules and snotty noses. I enjoyed my workout, but did have one sad moment. I tried to warm up with a set of pullups, but my stamina for those has disappeared. Well, dang!!! I never had energy for them during competition prep, and so it just goes to show --- don't use it, ya lose it. I was rocking out sets of 8 for a time there. Today I got one. Hrmph. So, I'll just make this positive and say my new goal is to build up my pullup reps again. *thumbs up*

After the gym, I went by the grocery store to pick up a few essentials we were out of. Then it was home to have my big morning breakfast and do my devotional reading. Now, I need to get my caboose moving and start crack'a'lacking on decorating our tree, a load of laundry, and some cleaning. Also, I have to get some things organized for my tutoring session this afternoon (this boy is going to pass Spanish if it's the last thing I do!!!) and also get working on Sunday's church group lesson/discussion. Busy day ahead...ciao!!!

My Morning Workout
Cardio = 45 min Spin Class = sweaty mess
Training = Back/Bis/Tris
underhand bb row - 65# x 12, 75# x 10, 85# x 8, 95# x 6 x 2sets
lat pulldown = 90# x 8 x 2 sets, 100# x 8 x 2 sets
wide grip machine row = 70# x 8 x 2 sets, 75# x 8 x 2 sets
machine preacher curl = 45# x 10 x 3 sets
1 arm overhead db extension = 15# x 12 x 2 sets/side, 20# x 8/side

Thanks Be to God

The rest of the day went as planned. I got some cleaning done, play time, the gym, and relaxed with dinner and So You Think You Can Dance after some devotional reading with Peter. Makenzie and I even got out for a quick, light 20 min stroll before lunch. It is absolutely beautiful out right now and I adore fall so I couldn't pass up a light walk, even if my body is a little on the tired side. While strolling this afternoon, my mind wandered to prayerful time and I spent it all just thanking God immensely. It was nice to see that drop this morning and while I want to say "thank you" to everyone for the compliments and virtual high-fives I realize that I most need to say thanks to the Big Man. Without Him I am nothing, but with my faith in Him I can do or be ANYTHING. In reality - He is the only reason I am making the progress I need to make. Consider the things that go into prep -

• TIME - he blesses me with the opportunity to stay at home and not have the added time/stress of work so I can continue to focus on the important things and fit in the workouts for prep
• SUPPORT - he blesses me with a caring husband who is there for me doing whatever it takes to help me get what needs to be done done, with friends who understand my endeavor and don't try to hinder my goals, with family who will be there rooting for me on show day
• HEALTH - if He wanted to He could incapacitate me physically, but instead God chooses to give me the physical strength to do all of my workouts
• FINANCES - we are able to afford the healthy meals for our family, the suits, the gym memberships, the tanner/makeup/waxing/etc that goes into a good prep...in this economy Peter finding his new job with better pay is truly a miracle and blessing done by Him
• DETERMINATION - it is said over and over in the Bible that God is your strength and will lift you up...my will power can't carry me through, only knowing that when I am weak there is someone backing me up gives me the motivation and strength to keep on keeping on

So, while yes I am the one doing the workouts, eating the right things, putting in the sweat and growling tummies, it is still not my complete doing. So give credit where credit is due. Thank you Lord for ALL you do in my life!

Today's Stuff

Training: Chest & Back - all 4x8-10

lat pulldown

incline bb bench

one arm db row

db bench

underhand bb row

flat db flyes

cable row

hammerstrength bench

Cardio: 50 min SS elliptical 

Extra Prep Stuff: None

Macros - 253 C / 41 F / 151 P

HIGH DAY YUMMY YUMMY

meal 1 = pumpkin protein pancakes (1sc All the Whey cinnamon PP, 50g eggbeaters, .5c pumpkin) w/ .25c SF syrup & pumpkin pie spice

meal 2 = 1c Kashi GoLean/1c Frosted MiniWheats/10oz unsweet vanilla almond milk, omelet (100g southwestern eggbeaters/1 TJs apple chicken sausage)

meal 3 = wrap (Joseph's Lavash wrap, 3oz chicken, .5T light mayo, .5T dijon, 20g lettuce, 20g red onion), 115g apple, 100g cucumbers

meal 4 = 8oz unsweet chocolate almond milk/1sc All the Whey chocolate PP, luna bar

meal 5 = 4oz chicken/50g red bell pepper/100g sugar snap peas/.5c brown rice stirfry

meal 6 = skinny cow icecream sandwich

Another Beautiful Day in the Neighborhood

Today was another fabulous day. The weather was nice, workouts were grooving, meals were spot on, and life was filled with love. I don't have much more to add to that for my life! 


As for The Biggest Loser last night, I enjoyed watching the teams have to work together towards a goal and I am proud that they achieved it. Helping each other reach our goals is so important and when you help others, you feel better, and have the mutual support to help yourself in the process. Hopefully we can all learn to support each others dreams in our everyday lives instead of tearing each other down and trying to get ahead - which I know will be the name of TBL game soon enough. Something else that stuck out to me was that I had NO clue on the soda question of their mini-challenge. Why? Because I don't ever drink regular soda. That ignorance is bliss to me ;) 


Training = Chest & Back


BB row
12x65# / 10x75# / 8x85# / 6x95# / dropset 6x95#, 9x75#
BB bench
12x75# / 10x85# / 8x95# / 6x100# / dropset 6x100#, 9x85#


Hammerstrength High Row (weight/side)
12x45# / 8x55# / 2sets 6x55# / dropset 5x55#, 5x45#, 5x35#
Hammerstrength Decline (weight/side)
12x30# / 8x35# / 2sets 6x40# / dropset 5x40#, 5x30#, 5x20#


Cable Row
10x90# / 8x95# / 7x100# / dropset 6x100#, 5x85#, 5x70#
Incline DB Flyes (weight/side)
10x20# / 8x25# / 7x25# / dropset 5x25#, 10x15#


DB One Arm Row
10x30# / 10x35# / 8x35#
DB Bench (weight/side)
10x30# / 2sets 7x35#


Cardio = 35 min total
20 min treadmill incline walk - 3.7mph @ 10.0 incline
15 min elliptical intervals - level 10 - 30sec 50rpm / 60sec 90rpm


Macros = 133 C / 32 F / 140 P
meal 1 = oats, 16g dried mixed fruit, 1sc cupcake batter All the Whey
meal 2 = TJs maple apple chicken sausage, 120g apple, 100g southwestern eggbeaters w/ 40g mushrooms, coffee w/ 2oz unsweet vanilla almond milk
meal 3 = 3.25 oz ground turkey/taco season/15g ff cheese/35g salsa, 100g strawberries, 100g cucumber
meal 4 = 1sc strawberry All the Whey/8oz unsweet vanilla almond milk, 16g peanut butter
meal 5 = 4oz cod with low sugar tomato sauce & basil topping, 100g peas
meal 6 = dessert! Iced Oatmeal Cookie Luna Bar

A Not So Eventful Weekend

This weekend was one of the only downtime weekends we have coming up and I fully enjoyed it. I spent the time getting back on track with my workouts through a good spin session yesterday and a pumped up weights session today. I watched some good SEC football - wishing Florida lost but happy my Dawgs won. I did a lot of reading as well. I finished the Sophie Kinsella book Twenties Girl which I really, really enjoyed after getting into it. I even cried at the end even though it is a completely silly storyline! I recommend the book though. Now I am 1/3 into the final Harry Potter. I'm excited to see what happens - don't spoil it for me! The rest of the time was spent relaxing, waxing, and enjoying a dinner out with the hubs. I enjoyed some steamed shrimp and vegetables at a favorite Chinese restaurant last night and it was nice. Although I will admit to hankering for some delicious sushi rolls that I will have to wait a bit longer for. 'Twas a nice, chill weekend. The last for awhile. Here is what is going on all the upcoming weekends up until my show:

• Sep 26 = friend's baby shower I am helping throw
• Oct 3 = going to watch a SNBF show to see what my show will be like
• Oct 8-11 = go to Florida with friends
• Oct 17 = ONE weekend with NO plans! although Peter already has an idea he wants to do
• Oct 24 = Makenzie's 1st Birthday party
• Oct 31 = UGA vs Florida game (biggest game of the season) & M's "1st" Halloween
• Nov 7 = SHOW DAY!!!!

Looking at that it is hitting me that my show will be here in the blink of an eye. Wow! Gotta stay focused!!! And now I'll wrap-up this post with the weekend's fitness wrap ;)

Saturday

Training = OFF

Cardio = 60 min Spin Class

Extra Prep = OFF (unless you count the wax)

Macros = 210 C / 40 F / 125 P

1 - coffee/Dymatize whey shake

2 - Kashi & Cinnamon Special K mix w/ unsweet vanilla almond milk

3 - Joseph's Lavash wrap/turkey/lettuce/tomato/onion/pickles/mustard, cucumber, strawberries

4 - Muscle Milk Light Chocolate RTD, Clif Z Kids bar (while out running errands and before my appt)

5 - steamed shrimp and vegetables (NO sauce BOO!)

6 - skinny cow icecream while watching the UGA game

Sunday

Training = Upper

Cardio = OFF

Extra Prep = OFF

Macros = 145 C / 38 F / 125 P

1 - Joseph's Lavash French Toast (1/2 wrap cooked in .5c eggbeaters), omelet (.5c eggbeaters & mushrooms), apple

2 - Joseph's Lavash wrap/turkey/lettuce/tomato/onion/pickles/mustard, cucumber, strawberries

3 - chocolate All the Whey, unsweet choc almond milk

4 - homemade roasted veggies, turkey tossed in tom sauce, ww pasta

5 - greek yogurt, pb, chocolate All the Whey frozen as "icecream"


TRAINING
Circuit 1 - 4sets
Wide Lat Pulldown
12x85# / 3sets 8x100#
Incline BB Bench
12x65# / 3sets 8x80#
Narrow Lat Pulldown
12x75# / 3sets 8x85#
Incline DB Bench
12x30#,side / 3sets 8x35#,side

Circuit 2 - 4sets
Underhand BB Row
2sets 10x75#, 2sets 8x80#
Flat Flyes
4sets 10x20#,side
Wide Cable Row
10x60#, 3sets 8x70#
PecDeck
10x60#, 3sets 8x70#

Happy Birthday Baby Michael Cooper

Time to post up my wrap-up for the day. I am having to do it earlier than usual since I will be gone until later tonight. Anyhoo - I woke up this morning to rain, a general groggy feeling, a VERY hungry tummy.....and minimal motivation. Uh-oh!! Not a good combination by any means. I found myself considering how "bad" a bowl of cereal and a rest day would be for me after I finished my morning oats and while feeding Makenzie. Then, I really took the time to THINK about how I was feeling and knew it was something that could be pushed through. So, I took a moment of prayer, asking for strength and was able to find it and get myself to the gym and away from the kitchen cupboard. I did a chest and back training session and it went very well. Topped that off with some cardio. And have now been going through the rest of the day as normal. 


The day wasn't 100% normal though. My sister-in-law went into labor late last night/early this morning, and my nephew Michael Cooper was born this afternoon. So I will be heading out once Peter gets home from work to go and visit them all in the hospital. She delivered at the same place I did, so I imagine it will be sort of surreal going back there, considering it was already basically a YEAR ago that I was there giving birth to my doll Makenzie. Due to this excursion I will have to be getting dinner on the road. I am opting for a ChickFilA grilled chicken salad with no cheese and bringing my own dressing already measured out to the gram. ;) Still fits perfectly in my macros so all is good there. I am ON and plan on staying ON!!! 


Macros - 131 Carbs / 138 Protein / 34 Fat
meal 1 = oats, dried mixed fruit, All the Whey cinnamon bun protein
meal 2 = southwest eggbeater & mushroom scramble, apple, maple TJ's sausage
meal 3 = ground turkey/salsa/ff cheese/taco season, cucumbers, strawberries
meal 4 = All the Whey chocolate protein & 8oz chocolate unsweet almond milk, pb
meal 5 = CFA Grilled Chicken Salad, 2T Newmans Own Honey Mustard dressing
meal 6 (dessert!) = oatmeal iced cookie Lunabar


Superset 1 
BB Row
12x65# / 10x75# / 3sets 8x85#
BB Bench
12x75# / 10x85# / 3sets 8x95#

Superset 2
Hammerstrength High Row
10x40#,side / 3sets 10x45#,side
Hammerstrength Decline Press
12x30#,side / 8x35#,side / 2sets 6x40#,side

Superset 3 
Cable Row
10x85# / 10x90# / 8x95# / 6x100#
Incline DB Flyes
4sets 10x20#,side

Superset 4 
DB Row
3sets 12x30#,side
DB Bench
3sets 10x30#,side


Cardio - 15min uphill intervals & 15min steady state
intervals = 30sec @ 3.5 / 60sec @ 7.5 all with 5.5 incline
steady state = elliptical 60-70 rpm level 5

Mmmmmm.....Food!

I love Saturdays and Sundays. Even though I know my diet isn't as super restrictive as most competition diets, by ANY means, I still get pretty stark raving hungry living off approximately 1300 cals/day by the end of the week. And am always always always excited for my carb-up/refeed day. I consider myself lucky that my body responds very well to carbs. If I restrict them to much, things aren't pretty and, after going moderately low all week, when I up the cals and carbs for a day each week I come out of it all renewed, refreshed, and feeling tighter and leaner to boot. Currently, on Monday-Friday I eat in the neighborhood of 1300 calories with 120-130g carbs each day. Then, on Saturday I go up to 1800 cals with 200g carbs. Ahhhhhhh......sigh of satisfaction that was. ;) And on Sunday, I drop the cals back to 1300 range but keep the carbs up a bit more again at 150g. This approach has really been working well so far to keep me satisfied, seeing progress, and having the energy to keep up some intense workouts. I also like the fact that if my progress starts to slow down (which I have every expectation it will closer and closer to show - just a fact of dieting) I have LOTS of room to tweak things and drop carbs a bit here or there, as well as tightening up food choices, etc. But until then, I will enjoy my yummies.

Saturday's Update
Macros - 206C / 46F / 134P
pre-cardio = coffee & 1sc Dymatize toffee protein powder
post-cardio = bowl of cereal (mix Kashi & Cinnamon Special K) w/ almond milk
lunch = chicken/lettuce/onion/mustard/pickles on sandwich thin, cucumber, strawberries
snack = apple, pb
dinner = sirloin, sweet potato, steamed broccoli
dessert = skinny cow icecream sandwich


Training - off
Cardio - another awesome spin class
Extra stuff - did some abs
        .......
3x15/side oblique twists
3x20 hip thrusts
3x15 stability ball cable crunch 30#
3x60sec hold bosu planks - thanks Mandy for the ab recs ;)

Sunday's Update
Macros - 146 C / 31 F / 120 P
meal 1 = kashi waffles/sf syrup, chicken sausage, eggbeater omelet
meal 2 = ground turkey/taco season/ff cheese/salsa, cucumber, strawberries
meal 3 = pumpkin cheesecake loaf inspired by Kristin's Eat Oxygen Blog :) Thanks!
meal 4 = greek yogurt & pb "icecream" (4oz yogurt mixed w/ 1T pb frozen)
meal 5 = homemade roasted veggie pizza (low carb tortilla, tom sauce, vegs, lf cheese)


Training - Chest and Back (killed it!)
Cardio - off
Extra stuff - none
............
Circuit 1
wide grip latpulldown
12x85# / 2sets 8x100# / 6x100#dropset6x85#
incline bb bench
15x65# / 2sets 8x80# / 7x80#dropset8x65#
narrow grip latpulldown
12x75# / 2sets 8x85# / 7x85#dropset5x70#
incline db bench (weight/hand)
15x30# / 10x35# / 8x35# / 10x35#dropset5x25#


Circuit 2
underhand bb row
12x65# / 9x75# / 8x75# / 8x75#dropset7x65#
flat db flyes (weight/hand)
12x15# / 2sets8x20# / 7x20#dropset8x15#
wide grip cable row
12x55# / 3sets 8x60#
pecdeck
10x55# / 3sets 8x60#

Notes and Thoughts:

• I had fun trying new concoctions today to be able to add to my diet repertoire. Kristin's blog has lots of great ideas. And I have discovered that I do, in fact, like cottage cheese. I always used to HATE it!!!
• I bought some exfoliator at the store today so I can start getting into that habit. I have to be sure my skin is smooth for the tanner. Which leads me to my other dilemma - use Jan Tana or Extreme Tan???  I know I need to get on ordering those supplies. 
• I also need to start thinking about hair and makeup. For makeup should I go to a MAC counter and have them do a trial run for me. I know I was recommended a lot of MAC products the last time I prepped. For hair - I am clueless!
• I made an appointment for a brazilian next week. EEEEKKKK!!! It will be my first and I know a trial run before having to get it done for the show will be a good move. So I'm doing it next week. 
• I have redone my workout schedule where it leaves me without a full rest day each week - BUT I end up feeling MORE rested and refreshed. Since I enjoy splitting up my cardio and training as much as possible to get quality workouts in each time, this works well for me. It is NOT something I recommend by any means for typical living, but to get it all in these next 8 weeks and not feel overwhelmed on a daily basis I am going with it for now. I like having days where I have to worry about JUST cardio or JUST training. :)
• I'm PUMPED for the next 8 weeks!!!!!!!!!!!!!

Soreness A'Coming.....

After this morning's chest & back workout I will be surprised if I am not feeling it tomorrow. It was a great workout! I added in a bit more chest and back work and removed the couple of arm exercises. I will do arms on a separate day now, since they aren't something I need to focus on as much anyways. Plus, there is the bonus of they naturally get worked with good back and chest moves anyways. I was even super energized and added in some plyometric drills in between sets. Yep, I am nuts! So here was today's madness - enjoy reading my pain!


Superset 1
barbell bench
12x75# / 10x85# / 3sets 8x90#
barbell overhand row
12x65# / 10x75# / 3sets 8x85#
bench jumpsquat -4x10 reps


Superset 2 (weight/side)
hammer strength decline press 
12x25#  / 3sets 7x35#
hammer strength hi-row
12x35# / 3sets 8x45#
burpees - 4x8 reps


Superset 3
incline db fly
4sets 8x20#/side
cable row 
4 sets 8x85#
speedskaters - 3x15/leg


Superset 4
db pullover
3sets 10x25#
db bench (weight/hand)
10x30# / 8x30# / 10x25#
plyo lunge - 3x10/leg


Cardio
intervals on treadmill
30sec walk @ 3.6mph
60sec run @ 8.2mph
repeated for 15 min total


followed by 15 min elliptical
level 8-10 / speed 6.0-7.0