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Renee's journal

7/14/09

I stared Prime, powerfull, and recreate again today!!!!Im going to do this till 8 weeks out then adjsut from there:

Prime-2x3 a day everyday (800mg ones)
powerfull-2 pe wo and 1 pre bed workout days only
recreate- 2 pre am cardio, 1 pre wo

Im so glad to back on this stack!! I missed it soo much! Im on week 3 on my current split and that means to do 70% five rep max for 5 reps on all power exercises so hopfully by week6(100% five rep max) and week 7(try to break PR) I will be all "primed" up to do just that...lol. As for my lower body im a bit behind as I had to make adjustments due to my hip/lower back issues so im just playing that by ear on how I feel on each leg day. I have come too far right now and Im going to really listen to my body and not my head when it comes to training legs till my show. I would rather do this than get hurt all over agian.

as for today, lt was upper body 70% power day!! I have a great workout and so ready to hit the weights! The 2 prime, 2 powerful, 1 receate, and 1.5 scoops of jacked might have something to do with it...lol. I did 2 sets widegrip pullups, 2 sets palms facing pullups, braced inc db rows, wide grip pullddowns, hammer high rows, mach pullovers, db shoulder press, one arm lat raises, ft db press, cable flys, ex bar curls, cable curls. cable overhead, st bar pushdowns. I followed up with 20 mins mod cardio. I also did 45 mins this morining of mod cardio. I felt really good during my workout and had pleanty of energy thruout and I had viens popping everywhere. It also helps that today is a high carb day..yummmmmm!!! im in oatmeal heaven today.....lol
 
renkev88 said:
I stared Prime, powerfull, and recreate again today!!!!Im going to do this till 8 weeks out then adjsut from there:

Prime-2x3 a day everyday (800mg ones)
powerfull-2 pe wo and 1 pre bed workout days only
recreate- 2 pre am cardio, 1 pre wo

Im so glad to back on this stack!! I missed it soo much! Im on week 3 on my current split and that means to do 70% five rep max for 5 reps on all power exercises so hopfully by week6(100% five rep max) and week 7(try to break PR) I will be all "primed" up to do just that...lol. As for my lower body im a bit behind as I had to make adjustments due to my hip/lower back issues so im just playing that by ear on how I feel on each leg day. I have come too far right now and Im going to really listen to my body and not my head when it comes to training legs till my show. I would rather do this than get hurt all over agian.
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Welcome back to the PRIME,POWERFULL and RECREATE stack:food:

It sounds like you kicked some bootie today in the gym. Nice!!
 
7/15/09

Leg day today!! I had an awsome session. I even attempted some front squats as I havnt did any type of squatting in about a month or so since I ran into loweback/hip issues. I have to admit I was scared to try as I had a fear of hurting myself. I realized though that I have been feeling good and I need to atleast try. So I did alot of warm up sets starting with just the bar and worked up to 110lbs for 6 reps. I felt that I might have been even able to get a little bit more but I didnt want to push too hard too fast. I then moved on to close stance leg presses and leg ext. I moved on to SLDL from there and my back wasnt havnt it today probably since I just squated so I nitched them and moved on to seated leg curls, standing one leg curls, inner and outer thigh mach(NO PAIN!!!), and one legged press downs using the assisted pullup mach where I place one foot on the pad and grasp the pullup bars and push down on the pad placing most of hte weight thru my heel. I really feel this in my glute and ham. then did 20 mins of mod cardio. I also did 45 mins of cardio and abs this AM.

overall I happy that I was able to push some decent weight and besides the SLDL had no issues! Tommorrow is a cardio only day!
 
7/16/09

HIIT cardio only today. I did 17 bike intervals and a 25 min cooldown on the treadmill. I did alot of stretch afterwards too. My lower back is a bit sore/tight today. Did i push too hard yesterday? Maybe. I felt fine during the workout though and paid extra attention to how I was feeling so maybe its just sore since I havnt really done any type of squating in about 4 weeks. I also think that the incline treadmill aggravates things too. So im going to lay off that to for a bit and see what happens. Im also going to invest in a weight belt just for some added support. Im trying to cover all my bases here..lol. tommorrow is back and chest!
 
7/17/09

Great back and chest workout today! My muscles were so tight and pumped that it was almost painful durng todays workout..lol. I think that the prime is starting to kick back in!!! I did pullups, braced inc rows, rack chins, cable rows, clsoe gip pulldowns ss cabl pullovers, mach underhand rows ss cable high rows, fl presses, inc presses, peck deck and 20 mins on the eliptical. I also did abs and 45 mins of mod cardio this morining.

Tommorrow is legs. I just hope that my lower back will feel up to the challange as it is still a bit sore. I think it had to do with the ft squats on wed. So I probably wont be doing any squats tommorrow...grrr. I was really hoping that I was over this . This is so frustrating not being able to push my hardest with only 12 weeks to go. I just want to be able to make it to the stage as I have worked sooooo hard this past offseason and really want to get the chance to see all my hard work. I guess its just one day at time!
 
7/18/09

My back is feeling much better today! I was able to train legs today with no issues, I didnt do any ft squats or SLDL though as I wanted to give the back a rest. I did feet together leg press ss body weight sissy squats, one leg press drop sets, one leg ext drop set on last set, seated leg curls ss body weight pile squats, one leg curls drop sets on last set, outer thigh ss glute press, feet high and wide leg press ss reverse hypers. I finished up with 18 intervals on the bike and 20 mins on the eliptical. I was drenched when I was done!

My new matress came today too!! I have been waking up really stiff and sore but as the day goes on I tend to feel better so im thinking that my old matress just isnt supportive any more. It is 10 years old and wasnt a very high quality one either. Im hoping that the new one which is of much better quality will help with some of my back and hip issues. Ill try anything at this point....lol.
 
7/19/09

I am really starting to feel the prime and powerfull kicking in!! My muscles feel so tight and pumped not only when I train but it lasts througout the day.My strength is slowly climbing and My recovery between sets and workouts is improving as well. My sleep has improved greatly too.

today I hit shoulders and arms. I did alot of giant sets as I found that my shoulders respond well to high voulume. I did cable side lat ss cable rear raises, standing miltary press, db side lat ss mach lat ss band laterals,arnold presses ss db shrugs ss band ft raises, reverse peck deck ss cabel upright rows ss band rear raises, alt db curls ss band curls, db skulls ss band over head ext, cable curls ss rope push downs, mach preacher ss kickbacks, bench dips. I then did 45 mins of cardio. 25 mins of the arc trainer and even did 20 mins of the stepmill with NO PAIN in my hip! I havent done the step mill in about a month now and I really miss that machine . I only did level 8 and only 20 mins but It felt really good and worked up a great sweat. I still have 20 min of cardio to do this afternoon sometime but will probably only do the treadmill at home so I dont have to make another trip to the gym. oh, Im also down another pound this week. slow and steady is the way to go!! I was looking at my weigh ins from last prep and the weight that im now I didnt reach till mid august last year! so im a good 3 weeks ahead of last prep! let hope that this trend continues!
 
7/20/09

Cardio and abs today.I did 18 intervals on the bike followed by 20 min cooldown on the eliptical. I did various sets and exercises for abs as well. I also did some stretching and foam rolling afterwards. Tommorrow is upper body power! I cant wait!
 
7/21/09

--------------------------------------------------------------------------------

today was upper body power! I had another great session! My energy and focus was unreal today! probably due to the fact that 1) its a high carb day for me(mmmmmmmm oats!!) and 2)my pre wo stack of bulk pslin, 2 prime, 2 powerfull, 1 recreate, and 1.5 scoops of jacked. lets just say I was all fired up when I got to the gym I had a Pr on pullups I was able to a set of 7 wide grip, then 2 set of 6!!!! last year I couldnt even get one! thne did braced inc db rows, wide grip pulldowns, hammer high rows one arm, mach pullovers, db shoulder presses, one arm seated lat raises, face pulls, db flat presses, peck deck, preacher curls , v bar push downs. then did 20 mins of eliptical post workout. I also did my 45 mns of AM cardio.

Im still a bit sore in my lower back/hip and im trying to work around it though. I think that doing the step mill and the standing military presses the other day set me back even though It wasnt painfull while I was doing it. I think that just the movements alone stirred things up and caused me to be sore the next day. so I will staying away from that for a while. Not sure how tommorrows leg workout is goin to pan out as I surly dont want to do anymore damage.
 
7/23/09

Yesterday I trained legs. My back is feeling better and I was able to get in a pretty decent workout. Im still going to have to stay away from squats and SLDL for now. I did close stance leg press, one leg presses, one leg ext, one leg standing curls, seated leg curls, inner/outer thigh.I fininshed up with 25 mins of cardio and some stretching. I also did 45 mins of am cardio

today was a cardio only day. I did 20 intervals on the bike and a 20 min cooldown. I did some foam rolling and strectching afterwards too.

I should mention that Im dosing the super cissus at 2 pills 3 times a day. I have been doing this since sunday and Im hoping that this might help with speeding up recovery in my lowerback and hip. I hope so!!!
 
renkev88 said:
I should mention that Im dosing the super cissus at 2 pills 3 times a day. I have been doing this since sunday and Im hoping that this might help with speeding up recovery in my lowerback and hip. I hope so!!!
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Great call Renee...
 
7/24/09

Today was back and chest. I decided to go with 2 prime, 2 powerfull, 1receate and 3 core zap pre workout. Needless to say I was one sweaty mess when all was said and done..lol. I really love the energy and focus I get when I combine the zap with the prime and powerfull. I felt like I could have trained forever!! I did close grip pullups, braced inc db rows, rack chins, cable rows, clsoe grip pulldowns ss cable pullovers, mach rows ss high rows, db flat presses, mach inc presses, db inc flys.I finished up with 25 mins on the elipitcal and some stretching. I also did 45 mins of cardio and some abs this morning.

tommorrow I will be 11 weeks out. I have to say im feeling pretty good right now.My energy levels are still good and more importantly my strength is still there even though my cals are slightly below maintance. I feel full and tight even on low carb and off days which is great! Im really loving this stack that im taking right now and love how its effecting my prep! The only thing I wish is that my lower back and hip issue will resovle soon and that I wont injur anything else. dealing with these injuries this has been the most difficult part of the prep thus far.
 
7/26/09

yesterday I did legs. I did alot of single legged exercises. I did single leg ext, close stance leg press ss wide stance, seated leg curls, one leg curls, one leg sldl( I only used 10lbs for these but I could still feel it working and It didnt hurt my back at all), smith mach lunges( only used 10 lbs again added to the bar as I didnt want to push too much but agian these felt good and no back pain0, inner and outer thigh, glute mach and 18 intervals on the bike and ended with a 20 min cooldown and some stretching.

Today I trained shoulders and arms. I did db presses ss band front raises, mach raises ss band raises, rear dlet mach ss band rear raises, inc db curls ss band hammer curls, db tri ext ss one arm band ext, cable curls ss bar pressdowns, mach preacher curls ss rope pushdowns. I then did 50 mins of cardio and more stretching. I still have another 20 mins of cardio to finish up this afternoon.

overall my back is feeling so much better! All these aches and pains have by far been the hardest part of this prep thus far pysically and mentally. I just hope that things continue to feel better and stay that way!
 
7/28/09

yesterday was cardio only. I did 20 intervals on the bike and a 20 min cooldown. I also did some abs and stretching.

today I did back and chest. belive it or not I have run into yet another issue. my shoudler has been given me a bit of a problem . I did have some ART done to it yesterday and It does feel better but I decided to play it safe and not train shoulders today. I also took it very easy on all my exerciese today. I used light wieght and higer reps. the only thing that caused any type of discomfort was the wide grip pulldowns and peck deck flies so I stopped once I felt that it wasnt right. I did mach rows, cable rows, close grip pulldowns, one arm hammer pull downs, inc db press, inc db fly. I ended with 25 mins of cardio and also did my AM 45 mins of cardio.

needless to say Im feeling a bit down as it seems like everyday I have new ache or pain. Im still dealing with my lower back/hips which is much much better but it is still there. I hate having to hold back on my traiining as I want to be able to give 110% to this prep. I might just have to take a couple of days off from lifting to just give my body a chance to recover a bit while I stlill have 10 weeks left. I will continue to do my cardio as that dosent seem to cause any problems(knock on wood...lol) and make sure that the diet is on point. I have an ortho appt for my back this afternoon and an ART session shceduled for tommorrow. Hopefully the rest and the continued ART will be just what I need to get back at it full force. I hope so!!!!
 
7/30/09

yesterday I was going to take off from training legs but I feeling ok and I decided to atleast go and give it try and something is better than nothing. Im glad that I went!! I had one of me better leg workouts in a long time. not the weight pushed but just the intensity and focus I had! I found that I can do one legged exercises with no pain on my back or my hip. so this is what I did. I did one legged presses, one legged ext, one legged DB SLDL( I was able to go as heavy as 8 reps per set with out any pain in my back!), seated leg curls, I was even able to do some smith machine pile squats! I only used 20lbs on the bar but I went really deep and held each rep for a count of 2, and a giant set ofcable glute raises. cable inner, cable outer thigh. I finished up with 25 mins on the elipitcal. I really needed this workout phyiscally and mentally!

I also had an orhto appt on tues. the dr took some x-rays and said everything on the x-rays look good. He said that I have some infalmation of my SI joint and since Im have seen improvment by doing the ART, ice, advil and stretching that to keep up with that and if things start to get worse then he would do an MRI. He also said that there should be no reason that I cant continue on with my prep as long as im smart and if something dosnt feel right dont do it. So I was happy with that news. and my shoulder is also much better since I got some ART done on that as well. so I will continue with the ART session 3 times a week till my show.

today was a cardio ony day. I did intervals on the elipitcal and then 25 mins of incline treadmill. I also did some sets of abs. I also ordered some Vat attack and plan on starting that when I get it as I never seem to be able to lose my lower belly. so im hoping that will help.
 
7/31/09

Today I had a great workout today! I tihink that It had to do with my pre workout stack of 2 prime, 2 powerfull, and 3 zap and today is also a high carb day so I had a great carb filled pre workout meal so needless to say I had plenty of energy to crush my back and shoulders today! I did braced db rows, rack chins, close grip cable rows, pulldowns ss high rows, cable pullovers, one arm cable raises ss one arm cable rear raises, a giant set of db lat raises, db press , db rear raises. I did alot of stretching between sets and after and also did 25 mins on elpiptical. I also did 50 mins this morning on the treadmill. My back felt really good during my workout today. I made sure my form was spot on and made sure that I really focused on my back pulling the weight not my arms. I also made sure I squeezed each rep. I had an awsome pump back there when I was done! I denfinitly had the mind muscle connection today!

I also got my vat Attack today so I wil be starting that tommorrow. I will go with the one gram pre bed for now along with the recreate of 2 am and 1 in the afternoon or pre wo. I will see what that dose and will adjust as I go along.

Im also going to be changing up my split a bit. Im going to do a 4 days on one off so I could spilt my body parts up more and have more rest before having to work the same body part again as I feel I need more recovery especailly between leg workouts.
 
8/3/09

I have a little bit of catching up to do here

Sat I trained arms. This was a great workout for me! I think it was because it has been a very long time since I have trained just arms. The pump was insane! I did inc db curls ss band hammer curls, ex bar curls, cable one arm curls, mach preacher curls, db skulls ss band over head ext, rope pressdowns, cable over head ext, one arm inderhand press downs. I fininshed with 60 min of cardio.

sun I did hiit cardio only. I did 20 intervals and a 25 min cooldown. I finished with some abs and stretching

today I did 55 mins of cardio in the AM and then this afternoon went and trained legs. I had one of my better leg workouts in a while!! I even was able to a coulple of sets of smith squats with no pain. I went really light with the weight but I went ATG with them though. I was happy just to be able to do them! I did one leg presses, one leg ext, smith squats, one leg db sldl, one leg standing curl, seated curls, inner/outer thigh, glute mach. I finished up with 25 mins on the eliptical. I have a feeling that I will be sore tommorrow but hopefully the good sore..lol.

I have been starting to feel the effects of the all the cardio and low carbs. I have been having a hard time getting myself up to do my AM cardio. Once im up i seem to be ok though. but by 7:30 when the kids go to bed Im ready for bed too...lol. I only have a little over 9 weeks to go so I know it will all be worth it in the end!
 
8/5/09

yesterday I trained back and shoulders. I felt really strong for this workout! This is where I think that the prime is making the most impact for me. Im 9 weeks out and havnt lost much if any strength I know that this wasnt the case last year. the only difference that Im noticing now is that by the end of the workout im DONE as earlier in my prep I could keep going and going and would often add in "extra stuff" but being more tired is to be expected as my carbs are low and im doing alot of cardio. I did rack chins, wide grip pulldowns, hammer one arm rows, mach pullovers ss rope pulldowns, one arm db shoulder press, lat raises, rear peck deck(these seemed to bother my shoulder a bit so I only did one set), cable ft raise ss cable upright rows. I finished up with 25 mins on the elipitcal and also did 55 mins of cardio in the AM.

Today was a HIIT cardio day and abs. I did 20 intervals on the bike with a 25 mn cooldown on the arc trainer. This morning I was sooooo tired and really didnt want to get up(I have to get up at 4am to do my first session of cardio so that I can get home before my husband has to leave for work) especailly since I knew it was a HIIT day. so I decieded to take 2 zap along with one recreate and OMG!!! This certaintly got me going!!!I had awsome energy to get my intervals done and talk about sweating!
 
8/7/09

yesterday was HIIT cardio only. I did 20 intervals and a 25 min cooldown. I also went for a 25 min walk in the afternoon outside.

Today I did 55 min of AM cardio then went back later in the day to train back and chest. I was a little slow to start today but I managed to finish strong! I did rack chins, close grip pulldowns, inc db rows, cable rows ss wide grip pulldowns, mach rows ss cable pullovers. db flat presses, mach inc presses ss pushups, inc db flies. My back was on fire by the end of this workout and was really tight looking! I finished up with 25 min of cardio and called it a day!

I have legs tommorrow! I cant wait!
 
sat I trained legs and had a great workout despite feeling a bit sluggish to begin with. I was able to do 4 sets on squats without any pain in my hip or lower back during the workout and even after the workout! I did keep it light but I went all the way down and made sure that my form was spot on. I also did close leg presses, one leg presses drop sets, leg ext ss sissy squats, one set on unweighted waling lunges for 100 steps( I really paid attention to my form and went for reps since I havnt done these since I have had hip and back pain. they felt great though! I even did some DB SLDL I ony used 60 lbs but again I went for reps and I didnt want to push my back too much. I also did seated leg curls, pile squats, one leg presese with the foot high, outer thigh ss standing calves I also did 20 intervals on the bike and a 25 min cooldown. needless to say I was TOAST at the end of this workout.

sunday I did shoulders and arms. I did arnold presses ss band ft raises, side lat drop sets, mach lat ss face pulls, standing military presses ss shrugs, cable one arm raises ss cable one arm rear raises, ex curl bar ss rope overhead ext, db preacher curls ss one arm reverse press downs, cable st bar culrs drop set, st bar pressdowns drop sets. My arms where on fire after this workout!! I finished up with 60 mins of cardio.

today was cardio and abs. I did 20 intevals on the bike and 25 mins on the eliptical. I have another 20 mins to do later this afternoon. hopefully I will find some energy to do it as my energy levels are pretty low these days which is to be expected . Im also finding myself more hungary probably due to a recent carb drop which is never fun. and the food food cravings are starting to kick in. Sat I was craving "REAL" pancakes and then it was chicken fajitas. I even was craving icecream when i dont even never eat ice cream even when I can as i dont care for it. go figure...lol. I also had my first "freak out" of this prep yesterday. I started worrying about every little thing and nit picking body parts apart. I was stressing out aobut if I am going to be ready in 9 weeks or not. I have been reassured though that Im on track and to relax as stressing out isnt going to help. I feel much better today and I think I was just really tired and needed some extra rest so I went to bed extra early. I guess this is all part of the game right!?..lol
 
8/11/09

Toady was a back and shoulder day. I was in the zone from the start today! Probably due to my high carb day. My strength and energy was amazing today and I even had a PR on one arm db rows! whats that about at 8.5 weeks out...lol. I did rack chins, wide grip pulldowns, one arm rows, mach pullovers ss high cable rows, one arm db standing presses, one arm db lat raises, rear peck deck, cable upright rows. I finished up with 30 mins on the stepmill. Just an overall great workout! I wish everyday was a high carb day...lol
 
8/13/09

.My hip and lower back are feeling great latly(knock on wood...lol) im really making the time to strech everyday and im also still getting ART done 3 times a week both of which I think are making all the difference in my recovery not to mention me also listening to my body more. I trained legs yesteerday. I did single leg presses,smtih ft squats, one leg ext, single leg db sldl, seated leg curls, standing one leg curl ss standing calves, glute mach ss cable outer/inner thigh. Finished up with 30 mins on the ARC trainer really focusing on sqeezing the glutes the whole time. I still cant belive that my strength is still there for 8 weeks out. Sure some workouts are tougher than others energy wise but as far as strenght goes i have remained pretty consistant even on low cals and carbs and all the extra cardio. Like the other day I even had PR on db rows! I know that did not feel this way last year at 8.5 weeks out thats for sure!! I really have to attribute it to the Prime and powerfull both of which I did not use last year.

Today was cardio only day. I did 15 intervals on the bike and 5 intervals on the stairmaster. then did a 20 min cooldown on the inc treadmill again really focusing on sqeezing the glutes the whole time. I finished up with some abs, stretching and posing. Im trying to practice posing atleast 20 mins a day now and really holding each pose.
 
8/17/09

Sorry for the lack of udates but I was really busy with the kids this past weekend as Im trying to do as much as possible with them before they go back to school in 2 weeks. Workouts have still been pretty decent and im still amazed that Im still lifting the amounts that im lifting at this point!I am getting more and more tired though as to be expected. Im usually ok during my workouts thanks to either the Zap or the jacked that I take prework but once my workout is over Im TOAST...lol.

My weight continues to drop which is good! Im about 4 pounds lighter than I was at this point last year and I know that I have a bit more muscle than last year as well. Im getting really excited and nervous at the same time as time is quickly passing.

today was a cardio and abs day only. I did 20 intervals on the bike and a 25 min cooldown on the treadmill. then did various sets of abs and stretched. Tommorrow is back and shoulders but more importantly its a HIGH CARB DAY!! YAY!!!
 
this is a ridiculous log

Subbed!

Great work!!
 
it really shows keep up the amazing work

After reading your log i realize how much ive been slacking! Time to pick up the pace!
 
8/18/09

Todays workout was a little bit off for me today. Not strength or energy wise but for some reason my high carb day wasnt settling to well in my belly. I was feeling really really full and a bit bloated from me pre workout meal which made for an uncomfortable workout. I got through it though! I did rack chins, wide grip pulldowns, db rows, pullovers ss high rows, one arm shoulder presses, one arm side lat, one arm rear lat, inc chest presses, peck deck, db curls ss cable overhead ext, mach preacher curls ss rope pressdwons. I finished up with 30 mins on the stepmill. I also had a hard time getting in my post workout meal as I wasnt even hungary. Go figure the day that I get high carbs Im not hungary and cant even enjoy them and tommorrow Ill be starving again...lol!
 
rack chins,
wide grip pulldowns,
db rows,
pullovers ss high rows,
one arm shoulder presses,
one arm side lat,
one arm rear lat,
inc chest presses,
peck deck,
db curls ss cable overhead ext,
mach preacher curls ss rope pressdwons


Thats ridiculous...how long are u in the gym for?
 
GoHardOrGoHme said:
rack chins,
wide grip pulldowns,
db rows,
pullovers ss high rows,
one arm shoulder presses,
one arm side lat,
one arm rear lat,
inc chest presses,
peck deck,
db curls ss cable overhead ext,
mach preacher curls ss rope pressdwons


Thats ridiculous...how long are u in the gym for?
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the workout took about an hour and 15 mins or so and then the 30 mins of cardio. I try to move as quickly as possible and keep rest periods to a minimum. This particular day is my longest day in the gym as it is a total upper body day my other workouts usually only take about 50-60 mins to do then cardio.
 
Ive never hit a work out like that with minimal rest peroids. Usually ill be in the gym for 3-4 hours and hit the same 14-15 exercises at 4 or so sets a piece.

I tip my hat to you ma'am. Maybe when i grow up i can be as intense as that...
 
8/19/09

Today I woke up with a sore throat and a stuffy nose... uggggg!!! I knew that it was only a matter of time since all 3 of my kids have also been battling a cold this past week. Hopefully it doesnt get any worse than today. I still managed to get my workout in and even had a pretty decent one too even with not feeling 100%. I did one legged leg presses, one leg ext, smith front squats, one leg sldl, one leg standing curls, seated leg curls, standing calves, donkey calve raises, glute machine ss outer thigh mach. I finished up with 25 min on the stepmill. tommorrow is a cardio only day so even if I still dont feel great atleast I dont have to lift.
 
8/20/09

Im still not feeling that well. Im so gald that it was a cardio only day as I know that I wouldnt have made it through a weight workout today. i did get my cardio in thought. I plan on resting the rest of the day and hopefully will be good to go for y back and chest workout tommorrow!
 
Renee, wanted to tell you your log has been quite beneficial. Ended up injuring my my right pec and some soft tissue in the ribs along my sternum and thanks to ART I am going to be back in action very soon. I could not believe how much relief I got after just one session today, I thought I was going to have to delay the Prime run for weeks but now it looks like I may be back on schedule or close to it. Thanks for telling about your experience, it definitely motivated me to find someone in Houston and can't be happier.
 
oufinny said:
Renee, wanted to tell you your log has been quite beneficial. Ended up injuring my my right pec and some soft tissue in the ribs along my sternum and thanks to ART I am going to be back in action very soon. I could not believe how much relief I got after just one session today, I thought I was going to have to delay the Prime run for weeks but now it looks like I may be back on schedule or close to it. Thanks for telling about your experience, it definitely motivated me to find someone in Houston and can't be happier.
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Im sorry about your injury but im glad that my experience helped you!ART is awsome no doubt about it. I truly belive that ART is what has keep me in the game during my prep. It just made my recovery that much faster. Im still going twice a week myself for work on my hip, shoulders and knees(just have been sore from overusage no injury) and my lowerback jsut to keep things pain free.
I hope that you have a speedy recovery as I know that you are chomping at the bit to start the prime...lol!
 
Everything is pointing to me being fine by next week, just going to have to go light on chest for a week or so and then ramp up to heavier weights again. Very minimal soreness this morning from it and part of that is just in the areas he was treating me so no complaints. Keep pressing forward Renee, you're almost there!
 
8/24/09

I have had a rough past couple of days. I was and am still battling a bad head cold.I did get back to the gym on sat and sun but my workouts were anything but great. I did complete what I needed to do but I did have to lower the intensity of the workouts as I still wasnt feeling 100%. I only have cardio today and I am feeling about 90% today so Im hoping that by tommorrow I will be back to 100% since I only have just under 7 weeks left.
 
renkev88 said:
I have had a rough past couple of days. I was and am still battling a bad head cold.I did get back to the gym on sat and sun but my workouts were anything but great. I did complete what I needed to do but I did have to lower the intensity of the workouts as I still wasnt feeling 100%. I only have cardio today and I am feeling about 90% today so Im hoping that by tommorrow I will be back to 100% since I only have just under 7 weeks left.
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Hang in there Renee!! So close. I hope you're at 100+% tomorrow.

Take care!
 
props on working through the pain

It's what separates the the lifters from the nobodies, I hope you get back to 100% ASAP
 
You're a trooper Renee, now that your back hit 'em hard!
 
8/25/09

I felt soooo much better today! I had a great workout all around. I my energy and strength were back and it was a high carb day which helped out alot too!I did rack chins, pulldowns, db rows ss mach rows, mach pullovers ss high cable rows, one arm db shoudler presses, one arm side lat ss one arm bent over rear raises, inc chest presss, peck deck, db curls ss cable overhead ext, cable rope curls ss rope pressdowns, one arm mach curls ss bench dips. I ended with 30 mins of cardio and stretching. I was beat when all was said and done but in a good way..lol.

Tommorrow its leg day. lets hope that all the energy I had today carries over to tommorrow!
 
8/27/09

I trained legs yesterday. I was in the zone yesterday and had alot of energy which suprised my since I was dragging all morning. It seems to happen that way though I will have no energy and feel really drained untill its time to train and somehow a switch just goes on and I go on I get burst of energy out of nowhere.ok maybe not out of nowhere since Im sure the jacked or zap, recreate, prime,and powerfull MIGHT hae something to do with it...lol.I did one legged presses, front squats, one leg ext drop sets, db SLDL, standing one leg curl, seated leg curls, standing calves, donkey calf raises, back extensions ss glute machine. I followed up with 30 mins on the ARCtrainer set on the higest incline and I really focused on squeezing the glutes. I did some abs and stretching and called it a day.

Today is a cardio only day. If I have my way I want to do some hill sprints later but my legs are saying "NO WAY" since they are sore from yesterdays workout.So I might just have to opt for HIIT on the bike.
 
8/31/09

Sorry for the lack of updates again but my twins start first grade tommorrow so I have been spending as much time as I can with them. Where dose the time go....lol. Today was cardio only. I did Hill sprints again. Those really fire up the glutes :)!!I LOVE it!

Im still feeling pretty good for being just under 6 weeks out! I dont remember feeling this good last year at this point. Sure, I have my moments where energy just hits bottom and some workouts are better than others strength wise but nowhere even close to how I felt last year. I really have to give credit to my supplement stack as I know that this is what is making all the difference in the world!I know that I wont be contest prepping without them again!
 
renkev88 said:
Sorry for the lack of updates again but my twins start first grade tommorrow so I have been spending as much time as I can with them. Where dose the time go....lol. Today was cardio only. I did Hill sprints again. Those really fire up the glutes :)!!I LOVE it!
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Great stuff Renee!!! Congratulations on this epic achievement!
 
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