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Steph Miller's Journal

:D big Leg day! I had a huge yummy breakfast, 4 zap, 2 recreate, 3 powerFull, 1 Pslin, 3 Prime and 2 scoops of core ABC and I was ready to crush my quads. It was a great day for legs. I even had some PRs :wink:

My legs are sore already. Leg extensions, smith squats (DEEP), leg press, hack squats, bb squats, adducters, calves, and leg raises. It was a gross and sweaty mess but someone had to do it LOL.

Good times. I spent lots of time stretching and icing today. I hope to sleep good tonight!!
 
ptsteph1 said:
:D big Leg day! I had a huge yummy breakfast, 4 zap, 2 recreate, 3 powerFull, 1 Pslin, 3 Prime and 2 scoops of core ABC and I was ready to crush my quads. It was a great day for legs. I even had some PRs :wink:

My legs are sore already. Leg extensions, smith squats (DEEP), leg press, hack squats, bb squats, adducters, calves, and leg raises. It was a gross and sweaty mess but someone had to do it LOL.

Good times. I spent lots of time stretching and icing today. I hope to sleep good tonight!!
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with pre workout stack no wonder you had a crushfest...lol

great job steph!! way to keep at it!!
 
ptsteph1 said:
:D big Leg day! I had a huge yummy breakfast, 4 zap, 2 recreate, 3 powerFull, 1 Pslin, 3 Prime and 2 scoops of core ABC and I was ready to crush my quads. It was a great day for legs. I even had some PRs :wink:
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:smileeek:

That is one CRAZY pre-workout stack if I have ever seen one Steph! I can only imagine the craziness and sweat from that much Core ZAP and Recreate together along with all of the other USP goodies in the mix.
 
oufinny said:
:smileeek:

That is one CRAZY pre-workout stack if I have ever seen one Steph! I can only imagine the craziness and sweat from that much Core ZAP and Recreate together along with all of the other USP goodies in the mix.
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I wish everyday could be like that. I'm feeling yesterdays workout today heehee.
 
Just returned from a ridiculous chest workout!! WOW is all I can say. Off the hook. The PRIME must be kicking in more and more as I use it! I felt strong, in the zone, and just straight up crazy and ready to push as hard as my body would allow me. I had a great night sleep last night and I think it had something to do with yesterday being a high carb day as well as a crushing leg workout to go along with it.

It was nuts today! I felt unstoppable and I wasn't saving a drop of anything in the gym and that's just what I did.

I totally mixed my split this week. Chest only today and cardio.
Flat bench press, incl db press, incl hs press, free flys, chest press machine, db pullovers and abs. I still had some in me but felt like I had done PLENTY for my chest so I did a little biking at the end.

Hopefully I will have another amazing night of sleep. I slept right to my alarm which is unheard of for me. I wasn't sure where I was this morning LOL. It was great!

More stretching, icing and relaxing :)
 
Today was my dreaded yearly physical. I had to fast and do bloodwork first thing this morning. I made myself sleep in a bit so that I could time my meals out accordingly. Then I had to return this evening for the actual physical part. The doctors I think hate to see me coming LOL. They ask lots of questions, supps, etc. I guess that's their job.

Today I had one heck of a back workout. I was suprised at my strength :-0
I started with corner in the wall tbar rows. I was able to get up to 3 plates on the bar and dropped to 2. Then it was close pulldowns (decided to give lower back a break). Third deadlifts. I worked up to 2 plates on each side for 2 sets. . . oh yeah. . .sweating like a wild woman hehe. Continued to go strong with 1 arm DB rows (60lbs 3X12). Hammer Strength rows ss free motion pulldowns, hypers, skipped abs because they are still sore. My quads are sore as well. Finished with 20 mins of cardio. My weight was down this am. My goal was to be at this weight by Friday.

WOWZERS. This weeks split is refreshing!
 
ptsteph1 said:
Today was my dreaded yearly physical. I had to fast and do bloodwork first thing this morning. I made myself sleep in a bit so that I could time my meals out accordingly. Then I had to return this evening for the actual physical part. The doctors I think hate to see me coming LOL. They ask lots of questions, supps, etc. I guess that's their job.

Today I had one heck of a back workout. I was suprised at my strength :-0
I started with corner in the wall tbar rows. I was able to get up to 3 plates on the bar and dropped to 2. Then it was close pulldowns (decided to give lower back a break). Third deadlifts. I worked up to 2 plates on each side for 2 sets. . . oh yeah. . .sweating like a wild woman hehe. Continued to go strong with 1 arm DB rows (60lbs 3X12). Hammer Strength rows ss free motion pulldowns, hypers, skipped abs because they are still sore. My quads are sore as well. Finished with 20 mins of cardio. My weight was down this am. My goal was to be at this weight by Friday.

WOWZERS. This weeks split is refreshing!
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great back workout steph!! and way to go with the wieght loss!!!

your doing great!!
 
Wednesday was Arms and AM cardio.
I alternated between tris and bis and did some ab work at the end. I also squeezed in an ART appt. for my hip and shoulders which have been pretty tight these days.

Thursday was a HIGH DAY (YAH) and hamstrings and calves. I avoided the bb walking lunges this time around because I was soooo beat up last week from them. I did walking db lunges instead :D I had 4 ZAP and it was on!

Friday was Shoulders and I'm feeling them today. I love training shoulders lately. I did some cardio and had another ART appt.

Saturday I did SS Cardio and gonna enjoy the beautiful sunshine today!

I've been having some aaamazing sleep and it's gotta be the PowerFull and PRIME :) I haven't been sleeping this goo in a LONG time. I hope it continues. Usually when I am in contest prep my sleep takes a beating :( Hope it's different this time around!
 
Pretty good Quad workout today :D Loving my supp and ****tail stacks :D as well as my protein pancakes!!! So many of them right now and enjoying them all while I have them LOL!

I can't believe it's now 12 weeks out!! Did some posing and twalk after my workout.

The workout went something like this . . . .(focusing alot on mind muscle connection and using the quads)
extensions 7-8 sets
atg smith squats 4 sets
leg press 5 sets
rev hack squats plie style ss with calves 4 sets
front smith squats (deep) holy freakin burn!!! 2 sets
seated calves ss sleigh calves 4 sets
inner thigh and leg raises 4 sets
My abs and legs are pretty sore.

My right hip keeps tightening up a bit so I'm stretching during my workouts and trying to squeeze it in through out my days.

Time to enjoy some sunshine before church :D
 
ptsteph1 said:
Pretty good Quad workout today :D Loving my supp and ****tail stacks :D as well as my protein pancakes!!! So many of them right now and enjoying them all while I have them LOL!

I can't believe it's now 12 weeks out!! Did some posing and twalk after my workout.

The workout went something like this . . . .(focusing alot on mind muscle connection and using the quads)
extensions 7-8 sets
atg smith squats 4 sets
leg press 5 sets
rev hack squats plie style ss with calves 4 sets
front smith squats (deep) holy freakin burn!!! 2 sets
seated calves ss sleigh calves 4 sets
inner thigh and leg raises 4 sets
My abs and legs are pretty sore.

My right hip keeps tightening up a bit so I'm stretching during my workouts and trying to squeeze it in through out my days.

Time to enjoy some sunshine before church :D
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I know I cant belive that there is only 12 more weeks to go the time is flying by!!!I have also been practicing posing and my T-walk. Today I worked out shoulders so after my last set on each exersice I held my front pose for 1 min each time. talk about a burn....lol.

I hear ya on the Hip problem! Im still battling my left hip as well as my lower back. I have been strecthing and foam rolling every chance I get. It has gotten better though and I even was able to do 20 mins on the step mill with no pain. I jsut hope it stays that way!!

Nice work on those quads! Keep on pushing steph!!! and just when you think you are pusining your hardest enough push harder!!!! you got this!
 
Things are going good. I did some morning cardio and later did my Chest workout followed by ART :D

I felt pretty darn good considering how tired I felt from waking early for cardio. I was careful with my shoulder it was trying to bug me. Whenever I use the Incline Smith press it gets irritated. I try it every now and again thinking it will be different. I did flat DB presses 2nd and was pretty strong. I did a few sets with 50lbs and got stuck on rep 9. I just didn't want to ask for a spot. It was a different crowd in the gym and to be honest I wanted to get my workout in without any interruptions. I was on a schedule today!!

In ART I had my Dr. work on my hip and shoulder. I will be seeing her again. She really takes her time and usually works on me a good 30 plus minutes.

Nothing crazy going on right now. . . .in the zone!!
 
Having a pretty good day so far. I was able to get in bed by 8pm last night :D and woke early for my am cardio!!

I'm so excited right now. . I was able to squeeze 13 protein pancakes out of 1/3 c oats for my preworkout fuel :P 13 tiny little pancakes sounds like a lot more compared to 1/3 c oats. My kittie Southy loves to watch me cook pancakes on the griddle :lol:

I failed to mention that I increased my PRIME and holy mack it just dawned on me that I am a bit snappy. . . oopsie. It has to be the PRIME. I'm not hungry or really tired 8) I noticed this especially yesterday during my 2nd exercise. . .I had my ipod on and I needed 30lb dbs for my drop set for db flat presses and there were only 3 available. . .2 of which were sitting in the floor next to me (belong to the guy beside me). Anyways I was prepping to have them ready to go when I drop set. . . I asked him if I could borrow them. . not sure what he said (ipod playin LOL) but I think he said sure but then I dont' think he did because he went storming off to grab another set at the other end of the db rack :? . Anyways, by the time he returned with them. . i was done :D teehee. I was in the zone, well trying to keep it that way. It seem like from there on out he was always behind me when I turned around hanging on pieces of equipment stretching his chest??
 
ptsteph1 said:
Having a pretty good day so far. I was able to get in bed by 8pm last night :D and woke early for my am cardio!!

I'm so excited right now. . I was able to squeeze 13 protein pancakes out of 1/3 c oats for my preworkout fuel :P 13 tiny little pancakes sounds like a lot more compared to 1/3 c oats. My kittie Southy loves to watch me cook pancakes on the griddle :lol:

I failed to mention that I increased my PRIME and holy mack it just dawned on me that I am a bit snappy. . . oopsie. It has to be the PRIME. I'm not hungry or really tired 8) I noticed this especially yesterday during my 2nd exercise. . .I had my ipod on and I needed 30lb dbs for my drop set for db flat presses and there were only 3 available. . .2 of which were sitting in the floor next to me (belong to the guy beside me). Anyways I was prepping to have them ready to go when I drop set. . . I asked him if I could borrow them. . not sure what he said (ipod playin LOL) but I think he said sure but then I dont' think he did because he went storming off to grab another set at the other end of the db rack :? . Anyways, by the time he returned with them. . i was done :D teehee. I was in the zone, well trying to keep it that way. It seem like from there on out he was always behind me when I turned around hanging on pieces of equipment stretching his chest??
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what is your prime dosage up to now steph?
 
One heck of a back workout. I felt POWERFULL today, sheesh! I probaly should have deadlifted as strong as I was feeling but maybe next time. Instead I did HS pulldowns. I worked up to 2 plates and 15s on each side before I jerked the machine off the floor LOL now I see why Doug has me stand on the front while he does these. Embarrassing. . . not sure if anyone saw this HA after that happened I dropped the weight and repped out more :).

Then moved on. I did cable close rows, bb rows and was able to get up to a plate and a 5 here. A guy in the corner doing squats between sets gave me a big grin?? I'm not sure if I let out a big grunt. . I jam in my workouts :)Then I did more pulldowns ss with a row machine, free motion pulldowns squeezing like crazy and hypers. I finished the workout with situps and lots and lots of stretching. I felt like Miss Incredible Hulk! I'm not too hungry (Core ABC/Recreate) and feeling pretty good. I have to continue my stretching.
 
Nice session of am cardio so far for the day! I decided to cook some good ole oat pancakes for breakfast. It's the little things :)

I take 1/3 c oats, 1/4 cup egg beaters, lots of cinnamon and tbsp baking powder and 1 splenda and water. I find that if I let this sit for 30 to 45 mins or so it thickens and I can make more. . . . tastey and of course some Walden Farm jelly spreads or syrups on top!
I also have 1/2 cup egg beaters with hot sauce and pepper. I also add a little water to make more LOL.
 
ptsteph1 said:
Nice session of am cardio so far for the day! I decided to cook some good ole oat pancakes for breakfast. It's the little things :)

I take 1/3 c oats, 1/4 cup egg beaters, lots of cinnamon and tbsp baking powder and 1 splenda and water. I find that if I let this sit for 30 to 45 mins or so it thickens and I can make more. . . . tastey and of course some Walden Farm jelly spreads or syrups on top!
I also have 1/2 cup egg beaters with hot sauce and pepper. I also add a little water to make more LOL.
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why wasnt i called over for breakfast? today is my day off
 
:biglaugh:
borobulker said:
How do the Walden Farms jelly's taste? I have only used their dressings before...
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I love the blueberry, raspberry, strawberry, apple butter and grape is ok.
Not too big on the chocolate, peanut butter, marshmellow, and orange flavors. My fave syrups are regular syrup and strawberry :)
I add it to cottage cheese, oats, and use them on protein french toast and my protein pancakes:147:
 
Little catching up here. . . .

Wednesday I did 45 mins of cardio on the incline treadmill trained arms. I felt really good, in the zone, and changed the scenary of where I trained. . it's a must for me from time to time:) Strength was good. Rope pushdowns, seated db extensions,close smith presses, dips on a bench,bb curls (strict form/scraped my chin on the 2nd set. . .oops), hs seated curls, standing alt db curls and top cable curls. I also did 10 mins. of HIIT on the bike.

Thursday was Hamstrings,glutes, and calves. and 45 mins of cardio in the am. the workout was something like this . . laying curls (lots of sets), butt blaster ss with bb walking lunges, seated curls, good mornings,outer thigh, seated calves, sleigh calves and standing calves, as well as the weighted ab chair

Friday I made some more cuts to my diet and skipped my high carb day which is typically on Thursday. I am going to stick to 1 high day for the week and see how that goes. I did 30 mins of cardio in the am and destroyed my shoulders later in the day. I trained at a gym that had terrible benches for any kind of press so I did standing db presses. . .this was different for me. I then did lots of ss sets and triple sets, etc. By the 2nd set of my triple set I was interrupted and asked if I was doing the P90X workout hehe. I said "no sir, I'm doing my own workout" We both laughed. I really enjoyed this workout. low incline db rear flys, alt front raises, lateral raises, upright rows with the rope, overhead press machine, lateral raise machine, bb shrugs and weighted abs and more cardio

Saturday was my really low carb day and cardio only day. I did 1 hour on the treadmill and then went for a 30 minute walk outside to the Clarendon area. I enjoy walks down there because there is alot going on, people all around running, shopping, walking their dogs and riding bikes. It was nice to be outside too!!!

Today I had my yummy protein pancakes with Doug and off we went to train Quads at a new gym in Fairfax. Well, it was new to us. This workout was a little tough for me to find a groove but I pushed through anyways. When I have moments like this I try to focus on what I do have and be thankful and greatful for little things in life that can be easily overlooked or taken forgranted.
The workout went something like this. . . Hack squats with feet close, feet sh width, and feet plie all was 1 set. Then extensions, single leg press, step ups, glute machine, outer/inner thighs, leg raises, and calves. I did lots of stretching at the end. Time to chill before going to church tonight. I'm excited about it because we start a new series and it's always something new and fun.
 
I forgot Monday is INTERNATIONAL Chest day!! I trained a little bit later in the day and realized why I train earlier LOL. Nah, it wasn't that bad but still hehe.

I felt pretty strong but noticed strength down slightly but not by far. My chest workout consisted of flat bb presses, incline db presses, decline hs presses, seated fly and chest press. Finished up with weighted abs and did my cardio in the morning.

I just wrapped up my 45 mins of cardio this morning. I think I pissed someone off in the gym. There's 3 treadmills I was on 1, the other 2 vacant however, the one I was on must be the most popular or something??? go figure HA.

This morning my wt is down, yah. Yesterday I started noticing more changes in my lower body and ab areas. My upper body too but that always happens first. I'm getting more excited today.

The past 2 days I have been in a funk so to speak. Maybe I should call it a "season of my life". This year for contest prep feels different to me. A lot of things are different. Nothing really bad just my outlook and attitude this year is bar far different.

I'm finding that I don't want to be in the gym as long. I'm fighting through but it's all weird to me. I think maybe because it's so pretty outside or that I'm working in a gym all the time. Before I worked in the gym I thought how awesome it would be but when it's contest prep time it's almost too much sometimes but as always I will push through this awkward time.

10 more weeks. Saturday marks August!! This evening I'm training with a girlfriend of mine and I can't wait to have a partner for Back day!!! whoo hoo.
 
Just finished a ROCKING back workout with my girlfriend Gail. It's just what I needed:slap: haha. I feel that my best training times are early to mid afternoon.

I had my PRIME, AP, ZAP, Core ABC, PSLIN, POWERFULL, SUPERCISSUS and I was on fiah. Talk about some strength today! I was stoked and ready for some deads. I was careful not to go over board though LOL. I worked up to 2 sets of 225lbs on deads not too shabby, going on 10 weeks out with my prep:D I was glad I did them, even did a drop set on the last one with 185lbs, I figured what the heck, why not! Followed up with Tbar row. . . and still going strong with 105lbs on the Tbar repped for 10 reps and then dropped on this one as well. Next HS pulldowns 2plates on each side and a drop. I felt like a machine and energizer bunny :D Gail does just as much weight as I do so it's encouraging and helps me tremendously. We also did free motion pulldowns and hypers. We could have kept going but MORE IS NOT ALWAYS BETTER (I have to remind myself that one hehe).

It was really nice to have a training partner today! I hope to do it again soon. I'm still feeling strong and lean on the stack. It's working nicely and I'm grateful. I continue to make time for stretching as well. By the end of my workout I could feel it creeping up on me:biggthumpup:

Thanks for stopping by:arms:
 
ptsteph1 said:
Just finished a ROCKING back workout with my girlfriend Gail. It's just what I needed:slap: haha. I feel that my best training times are early to mid afternoon.

I had my PRIME, AP, ZAP, Core ABC, PSLIN, POWERFULL, SUPERCISSUS and I was on fiah. Talk about some strength today! I was stoked and ready for some deads. I was careful not to go over board though LOL. I worked up to 2 sets of 225lbs on deads not too shabby, going on 10 weeks out with my prep:D I was glad I did them, even did a drop set on the last one with 185lbs, I figured what the heck, why not! Followed up with Tbar row. . . and still going strong with 105lbs on the Tbar repped for 10 reps and then dropped on this one as well. Next HS pulldowns 2plates on each side and a drop. I felt like a machine and energizer bunny :D Gail does just as much weight as I do so it's encouraging and helps me tremendously. We also did free motion pulldowns and hypers. We could have kept going but MORE IS NOT ALWAYS BETTER (I have to remind myself that one hehe).

It was really nice to have a training partner today! I hope to do it again soon. I'm still feeling strong and lean on the stack. It's working nicely and I'm grateful. I continue to make time for stretching as well. By the end of my workout I could feel it creeping up on me:biggthumpup:

Thanks for stopping by:arms:
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Awesome job Big Steph :-). I can't wait until work slows down after this week so we can bang out some workouts together!
 
Ok so last night I was in bed at 8pm. I was sooo wiped yesterday afternoon. I felt like a zombie when I trained a client at 4pm :oops: I suppose the deads and crazy back workout was really setting in :P I could have gone to bed at 7pm LOL but was hesitant that I would wake at a crazy early hour and that's not cool. My alarm woke me at 5:30am and I was a bit startled because this RARELY is the case for me. I scrambled around, hair all sticking up. . . thats one disadvantage of short hair hehe in the morning ya get crazy bed head :)

I did my 45 minutes of cardio and felt pretty good. It wakes me up for the day, that's the way I see it. It helps clear my head and focus for the day. I posed some too.

This afternoon I felt like a wild woman in the gym. Shoulders and arms feeling and looking pretty tight thus far. I cranked out tris and then bis. I actually had a PR on close presses :shock: What's that all about!!! I also did seated cable extensions, high v bar pushdowns, and dips to wrap up tris. Then time for the bis. . . seated arm curls, standing db curls (PUMP HOLY COW), rope curls, and finished with strict bb curls. I actually had a hard time doing bis after my 2nd exercise. I also was a bit distracted for a split second because this guy next to me was laughing during his workout to himself?? There are some WEIRDOS at the gym these days LOL. What am I talking about, I'm sure people think I am a WEIRDO LOL. WHATEVA! I had fun, that's the way it should be. I suppose he was having fun too hehe.

Time to chill and hangout with my bible study group. . .great peeps and lots of fun! I look forward to the nice break in my week.
 
:oops: So I had to go and jinx myself. . . .I slept like doodie last night ugh, I guess that is what I get. I have been crushing some sleep these days. Last night it was like I had anxiety or something, why?? I have no idea there is no reason for me to have anxiety. . .oh well gotta work through that. It was one of those nights where you feel like you NEVER went to sleep (gotta love those JK). By 4:30am I was like screw it, get up and just do some cardio. I weighed and of course it was hard to judge because it was an hour earlier than the normal time I weigh. When I don't sleep my weight gets screwy too. Anyways needless to say I am not having my HIGH carb day which I thought I was going to need. . poo!! It's all good, I dont deserve it. . . so I am going to crush my hams to shreds LOL why not! Tonight I hope I pass out again like Tuesday night :) Luckily I don't feel too tired YET!! Better get my crushfest on before that happens. All Zapped up and ready to get going!:)
 
Steph with 4 ZAP on board you could be one foot in the grave and still bust out a serious workout... good luck with the crushfest!
 
Thursday I did early morning cardio did a little more because my weight was up. I was not too happy about that considering I haven't changed a thing with my diet and so there was no HIGH carb day. . .That idea went out the window. I trained hams and my lower back was sore from deadlifting. I didn't think I was having a great workout. . .felt out of it and so I tried to mix things up so that I wouldn't be so hard on myself. Suprisingly I was sore.

Friday I was up early for my cardio and after training 6 clients back to back I chilled for a few minutes and then was off to train myself. I was soooo tired. I needed a kick. I didn't have any zap so I grabbed a black coffee and washed down my recreate and preworkout meal. I felt better once I got going but it's hard to push into the groove and feel better. But I made it. I finished with 10minutes on the ArcTrainer. Then I had a 2 hour massage and an ART appt following that. My ART doc wrote a script for me to have an MRI. She said based on my brothers history and my issue lingering around for a few months now that it was important I get one. So. . .we will see.

This morning was cardio only day. WOW, I was feeling the diet effect today! SHEESH. I had 0 energy. I did 1 hour of cardio and was dying doing it. I did cardio in my condo gym. Normally on Saturdays I do cardio at Golds Gym but to be honest I didn't want to walk over there. . . on a positive not I look leaner and feel like I am down in weight. I didn't bother weighing myself due to it being a later time so therefore it would be inconsistant. I will wait to see next week where I stand. It should be down however based on the way I'm feeling.

Some additional changes I made this week. . . cut back on my protein pancakes and no walden farms. I've been gassey and I think it's affecting my weight. BOO I will have to wait for my Walden Farms until later.
 
I also starting to feel the effects of the cardio/diet too. Its getting harder and harder to get up and get that first cardio session in but once I get going I seem to be ok . My low carb days are the worst...yuk. Coffee has become new new best friend...lol

Keep it up steph! your doing great and it will all be worth it in 10 weeks when you take that stage!

Have a great weekend!
 
renkev88 said:
I also starting to feel the effects of the cardio/diet too. Its getting harder and harder to get up and get that first cardio session in but once I get going I seem to be ok . My low carb days are the worst...yuk. Coffee has become new new best friend...lol

Keep it up steph! your doing great and it will all be worth it in 10 weeks when you take that stage!

Have a great weekend!
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Thanks Renee! You have a good weekend too!!
 
I had a huge breakfast, it is my HIGH carb day and off I went to train Quads/Calves/Thigh. I noticed more seperation in my quads while performing extensions. . that was a nice motivator to start off leg training! I picked up the intensity and went up in weight on my smith back squats :). I also did leg press, hack squats, inner thigh, seated calves, sleigh calves and leg raises. I also did my cardio afterwards due to the rain. It was nice to knock that out. Now that it's clearing up I may take a walk before church :)
 
Last week totally got away from me. So here is an update on what's going on. . .

My workouts have been on point but strength is slowly fading but I'm still pushing through. The mind games start kicking in when this happens :( boo but it's an obstacle and part of the game, right?! I've been consistantly doing my morning cardio and posing. I was fortunate to have 2 high carb days this week :) It was sooo nice! My weight has been going down, yah! and my appetite is up LOL which is good haha.

This week I officially lost my brain. . . I'm brain dead it's official. I've done something dumb/forgetful every day this week. For instance I washed a load of clothes without washing powders. . . realized I did this when I threw them in the dryer and turned around to see the washing powder that I thought I poured in the washing machine still sitting on the counter (shoot). I also told people things that were not true and immediately telling them that they were?? I was like oh my gosh how could I forget these simple little things. . . I don't remember EVER being this forgetful. I know I'm blonde but come on HAHA.

I'm so excited to sleep in when I can. I need all the sleep I can get these days it seems. Doug and I just bought new pillows!!! I can't wait to try my down pillow out tonight!!! It was a tax free weekend in VA so we got an awesome deal on down pillows.

We are also watching lots of movies. . netflix and movies at the theater :)
 
My energy levels are on the decline and my hunger is on the rise too. Im also getting alot of food cravings over the past few days. Yesterday it was real pancakes and today it has been chicken fajitias. I even had a craving for Ice cream and I dont even care for for ice cream...lol. oh well, I guess its just part of the process, right!?

seems like you are right on track though! keep it up!
 
Thanks Renee! You keep it up too girlfriend!

Nice Leg workout today!!! I had a few big carb meals in me and some Core Zap and I was READY to go!! I was gonna use this high carb day to the max in my workout thats the attitude I had going into my workout :)

After warming up on the bike for 5 minutes I started with leg extensions it felt great spending extra sets to warm up and fill the quads with blood. I've noticed around my knee and other joint areas they are a little thinner so that means listen to my body and not over do it. However I feel like tomorrow I will be feeling the effects of this workout. It was a solid 2 hour crushfest!!! A sweaty mess, it took a little longer between sets but I crushed through :) My head was really in this workout today. Next I did DEEP BB back squats ss with DEEP leg press. I even went up in rep range so that I could push myself more. I then did some front smith squats, split squats, single leg extensions, leg extensions again (both legs), inner thigh, butt work, seated calves, standing calve, leg raises, and STRETCHING. I felt great and wanted to keep going. I enjoyed my carbs post workout mmm. Enjoy those suckas while I can :)

Doug and I saw a funny movie last night. . . ."The Hangover" good stuff :mrgreen:

9 more weeks to go to the CAPE SHOW!!!!!
 
I've been pleased as well as suprised at how fast the time is going. Some days it feels like forever but looking back I can't believe I have been dieting 16 weeks out, half way mark this week This week my hormones have kicked in and getting the best of me ugh, I hate when they do that. Energy is falling and I find myself getting spurts of energy and then fade quickly, it's like a little tease

Getting in the right mind set has been a struggle for me this week. . . but I'm pushing through and finding that I am talking to myself more to get through the workouts and days LOL. It's the lovely mind games HA.

Monday I trained chest, Tuesday I trained back first thing in the morning. . I had an incredible workout. I woke ready to rock and roll with it. I had a bigger breakfast and my mind was ready for the workout. I deadlifted too and I'm feeling them today. Today I trained arms first thing this morning but it was ROUGH, not as exciting as my back workout. I decided to train first thing in the morning because I had extra time with some clients at of town all this week. I pushed through, sometimes I have to push really hard and then I feel better, it's so weird but I feel my best when I'm training and shortly after and then I CRASH LOL. I have been getting in bed super early, I'm gonna keep doing this if at all possible. Today there was a massage table set up in the gym for a mini massage and I grabbed one after cardio and WOW, I could feel that my skin has gotten to that thin point where any push or rub on my back and shoulders HURTS BAD. . . I also noticed my clothes feeling loose in the booty and back fat areas YIPPIE!! I found my limit on deads too, I could feel that I didn't have the same support around my back area. However I felt strong on all my other rows and pulldowns. My weight continues to drop and I want to see it keep moving each week. I'm looking forward to the show this weekend. Attending those always motivates me and lights a fire
 
Things have been going pretty good lately. My head is really getting back in the game! OH YEAH, I'm siked. My workouts have been up lately and my carbs have been down LOL but it's time to dig deep in the gym and restricted and in control out of the gym with the diet. I'm in the zone just where I like to be! Last week I had some strong workouts. Yesterday I trained legs with Doug at a gym that I haven't trained at in over a year so that was lots of fun. I find I am wanting to change the scenary alot with the gym, I guess since I work in one I have a HUGE desire to do so :D

Today I trained at another gym that I haven't trained in in forever. It was a nice change and great workout. My legs are sore from yesterdays leg workout. I felt great on my high carb day and they even carried me over into today :D I was able to bench press more today than I was a month ago so I was excited about that and shocked to say the least. I pushed out of my comfort zone which is really really difficult to do during times like these, so I was siked to get to that point especially training alone but not hesitant to ask for a spot so that I could really get out of the comfort zone :0 I think the PRIME not only helps me with my strength but also helps me mentally get focused for my workouts. . . which I NEED! Recreate is helping me with my hunger pains and my ABC fruit punch and white wild cherry ****tail I designed myself (haha) it's so good with fruity sugar free gum and helps carry me over between meals.

I've increased my cardio and I can tell the metabolism is on fire!!! GREAT. Weight continues to drop. My pants feel baggie in the bootie area and my skin has started feeling tight and like it's tearing so to speak. That is always a sign for me that I am literally tightening up. . . I don't know how else to describe it. My AP and Pslin are really driving what little carbs I am having into my muscles, I can see it in my skin. . . I LOVE WHEN THIS STARTS HAPPENING. . . that is one of the cool parts about prep IMO hehe.

I hope to keep my spirits high during the next 8 weeks. Doug and I are 1/2 way to the Yorton cup too!!! Wow, time keep flying by but not too fast.

I've got to decide on a suit color and song soon!! I was trying to get some ideas at the Presidential Cup this past weekend. . but still debating, time will tell.

Happy training :)
 
so glad things are going so well steph!! We only 8 weeks to the Cape! Im getting so excited and nervous at the same time. It will be here before you know it.

Keep crushing it and Have a great week :)
 
renkev88 said:
so glad things are going so well steph!! We only 8 weeks to the Cape! Im getting so excited and nervous at the same time. It will be here before you know it.

Keep crushing it and Have a great week :)
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Thanks Renee! I'm like whoohoo we are in the single digits as far as weeks go now! I'm focusing on 1 show at a time so right now I'm thinking 8 weeks. Doug was like we are 1/2 way to the Cape and I was like "SHHHH" LOL.

Have fun and keep up the great job too! We can do it:)
 
ptsteph1 said:
Thanks Renee! I'm like whoohoo we are in the single digits as far as weeks go now! I'm focusing on 1 show at a time so right now I'm thinking 8 weeks. Doug was like we are 1/2 way to the Cape and I was like "SHHHH" LOL.

Have fun and keep up the great job too! We can do it:)
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No doubt about!
 
Yesterday I trained back and I was feeling rough and weak but I was determined to push through this day. It seems my weeks alternate. . . I will have a crushing chest day then a not so hot back day and the week after I will rotate. I guess it's not a bad thing. I'm gonna just do my best and stay positive!

My back is actually sore today. I did bb rows with pretty decent weight I was suprised here, 1 arm HS pulldowns, pulldown machine ss with wide row machines, tbar rows, hypers and abs. I've been making it more of a priority to stretch after all weight training and cardio sessions. I've bumped up my am cardio to 50 minutes and it varies during the day if I do cardio after weights or even later in the day.

I'm so happy I'm down another pound :D It's time to get SHREDDED no p*ssy footing around :-0
 
Brutal but fun arm workout yesterday. Suprisingly I was feeling good mentally and physically. I was tired most of the morning and managed to get fired up for my arm workout. The veins are popping just the way I like 'em :) I get excited when I can see veins, it seems to give me a second wind in my jam sessions :lol: :lol:

I'm consistantly getting in my supps in a timely fashion, my ABC, water, meals, USP stack and adding more goodies along the journey. I'm still looking into the suit color and song for my Twalk but I still have lots of time.
 
MEDIUM CARB DAY BABY!!!!!

Today has been off the hook. Crazy energy, weight down, feeling too freaking good. I'm so suprised at how I feel right now. I have felt pretty terrible the last couple of weeks but this week it's like I recharged or something. I haven't skipped any training days, nor have I cheated on my diet. I've been following the plan to a "T". It must be the supplements I'm on. Doug and I added a new thyroid boosting herb from Jacob on Saturday and some Chlorophytum. I'm still taking Prime, Powerfull, recreate, Cissus, AP and Pslin. It has to be a combination of this amazing/crazy stack, me getting my butt in bed and being consistant with the whole routine.

I popped 4 zap before my hamstring workout and I was siked. I also had a cup of coffee with 2 splenda I've been full of positive energy and it's been effective in and out of the gym. I've been trying to let things not bother me. I can sometimes be wrapped too tight I think but this prep has taught me to loosen up a bit and allow God to be in control and that's working for me. It's easier said than done. Anyways, I had a fun workout and my hams are already sore! I did 50 minutes of cardio this morning and another 30 minutes this evening. I felt like I could have done more but thought I better not get carried away here. My cals are pretty low and the weight is coming off. I think this prep I am holding more muscle than in the past. It's been an unusual prep for me this year!! I hope I bring my best package/presentation this year. If anything I'm having fun and sharing the sport with my hubby! We will be approaching our 3 year anniversary in October as well!!
 
Today has been a suprisingly good day with energy. I did 60 mins of cardio this morning before my 7am client. Had a great shoulder workout. I feel like I have a monkey on my delts and shoulders, good stuff :)

Mixed it up for sure. . . . normally like to start with a press but instead I did seated db lateral raises to light my shoulders right up! I also did face pulls, rear delt machine, bb front raises, db shrugs, upright smith rows, other rear delt machine, rope abs. I'm gonna be sore!!! My hams and calves are tore up today and I'm hungry. I was pretty veinie again in the gym. This morning while training a client a regular gym goer told me I was too little. He was like how much weight have you lost?? I was thinking to myself this is awesome. . . this is EXACTLY what I want to hear :) I'm getting there!!
 
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