Renee's journal

renkev88

renkev88

Member
Hi everyone! My name is Renee and Im competing in the OCB Cape Cod show in Ocober. Im currently just under 17 weeks out. I might also do another show 2 weeks before this one as a warm up show but Im unsure at this point. Last year I placed first in the figure novice tall class and 4th in the open class at the cape show. I feel like Im starting to make some progress and Im already looking better now at 17 weeks out than I did last year at 12 weeks out. so I feel that I should be able to bring an all time best for me. which is the main goal for me to bring the best ME possible. sure I would love to get a top three or even a win but this sport is so subjective and you never know what the judges are thinking or even sometimes looking for. so I dont want to base all my hard work on someone elses opinion. As long as I beat the me from last year that I will be very happy

ok, training. I have a new split that I started 3 weeks ago.
its more of a voulme/ hypertrophy split. I work every body part twice a week. as for cardio im doing 4 days of steadystate at 45 mins and 3 days of HIIT of 18 intervals and 20 min cooldown. I have also started doing fasted cardio mon-fri as I dont have enough time to get the weights and cardio all in in one session. plus I tend to find that I get better fat loss this way. my split is set up like this:

mon-hiit/abs
tues-upperbody/ cardio
wed-lower body/cardio/calves
thurs-hiit/abs
fri-back/chest/cardio
sat-lowerbody/hiit/calves
sun-shoulders/arms/cardio

diet wise im doing a carb cycling diet right now. I have 5 low days and 2 refeed days. My refeed days fall on the days that I train back. Asfar as supplements go here is what Im using

Recreate--2 before fasted cardio and 2 before training
AP-2 times on low carb days and 1 time on refeed days
bulk p-slin-300mg before pre and pwo(will be trying this tommorrow for the first time)
jacked- 1 scoop pre wo
powerfull- 2 pre wo and 2 pre bed( 5 days a week)
prime-- 2 x 3 times a day(7 days a week)
sesamin-1x3times a day
cla-1x 3 times a day
ALcar- 1 gram pre and pwo and before fasted cardio
multi
super cissus-4 pills a day

. Im going on my third week of Prime and 4th week of powerfull, recreate, AP. My strenght is going up and Im getting PR's left and right either by reps or weight with each workout! this is while dieting too which is always a plus! My recovery is awsome not only between workouts but between sets as well. Its like I almost dont evne have to stop during a workout. I have to remind myslef to stick to my workouts as they are written and no go adding in more just since I feel like I can keep going!


so, there you have it!! Im so excited to see the progress im going to make over the next 17 weeks! I really think that the Usplabs products that i have been usiing are really making the difference in this prep. I mean dont get me wrong if you dont have your diet and training in place no supplements in the world are going to get you results. supplements are meant to do just that "supplement" and already good diet and training protocal. but the products that I have jsut made my diet and and training that much more effective!

I also want to thank snag and Casey for helping me set up my stack and anwer any all questions that I have had about dosing and when and what to use. Thanks guys!

and as steph said in her journal "let the games begin"..lol
 
6/15/09

Today was a HIIT cardio only day. I did 18 intervals on the stairstepper and a 20 min cooldown on the inc. treadmill. I also did various sets of abs. It was a nice sweatfest..lol
 
Subbed, I took my trainee to her first show as a spectator. She seemed to be most interested in the Figure competition. I don't have a lot of expereince but from what I could see it seems pretty similar to bodybuilding just the look is a bit different and the posing also. Just looks like there is a different emphasis and the women were not as hyper-lean. I will be following along as I have some of the same supps planned for her when she is ready.

Currently her and her husband act as training partners so they do the same type of training as I do. Given the similarities of the 2 sports I don't see a need to change this yet. Later we may need to get some extra help.
 
6/16/09

I was good to go with my 2 powerfull, 2 recreate, 1 scoop jacked and 2 prime pre wo!!I had an upper body bashing today!! I got a PR fro reps and sets on bb rows and cable rows! I also did rack chins and underhand pulldowns. I moved on to shoulders next. I did arnold presses with a Pr on reps and one arm db lat raises ss bent over raises. For chest I did db flat presses and peck deck. I finished up with arm supersets of ex bar curls ss with over head ext, cable hammer curls ss rope press downs, con curls ss db kickbacks. I worked up a good sweat and moved at a pretty decent pace.

Today it was crowded in the gym today so I had to ask guy if i could work in on the cable row machine with him . He said "sure do you want me to lower the weight for you?". I said "no thanks I actually need to add some weight.For some reason He didnt come back to finish his sets :dunno:...lol
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renkev88 said:
Today it was crowded in the gym today so I had to ask guy if i could work in on the cable row machine with him . He said "sure do you want me to lower the weight for you?". I said "no thanks I actually need to add some weight.For some reason He didnt come back to finish his sets :dunno:...lol
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hahahah nice!!!!!!!!
 
6/17/09

I dont know what was wrong with me today.Im usually fired up to workout but today I was dragging and felt really tired. I really felt like skipping today but I said to myself "what are the other girls that I will be on stage with doing?? are they staying home??probably not ". So I took my pre workout cocktail and headed to the gym. I trained legs today and I had a pretty decent workout regardless of how felt. thanks to the PRime I was still able to manage a few PR"S! I did squats with a PR for reps, one leg leg press Pr for weight, leg extensions, one leg curls PR for reps, db pile squats, cable leg raises, inner and out thigh. I was glad that I went and pushed thru the workout.

I also did 45 mins of cardio this morning on the arc trainer. Im thinking that I might need a total rest day and this could explain why I didnt feel like working out today. I have been getting up everyday m-f at 4 am to get my cardio in before my husband leaves for work so that I can be home with the kids. I dont have time to do all the cardio and weights in one session and this is my only option right now. this plus, dieting , plus I have been training full force these past weeks might be starting to take a toll. So tommorrow is supposed to be cardio only I just might move it to fri and take tommorrow to recharge. . I might also do a deload week of weights after I finigh this current cycle that im on in two weeks.
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Scheduled deloads are vastly important. You will come back bigger, stronger and ready to rock...
 
Nice to see you brought your log over here Renee! Seems like you are making great progress before your show and enjoy the deload week, I am sure it will be a welcome break. Doing a bit of one myself to give the body/joints a break this week as well.
 
oufinny said:
Nice to see you brought your log over here Renee! Seems like you are making great progress before your show and enjoy the deload week, I am sure it will be a welcome break. Doing a bit of one myself to give the body/joints a break this week as well.
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Thanks oufinny! I feel that I am making great progress compared to last year at this time. I cant wait for the deload week. I certainly need it just to recharge a bit and give the joints a break.
 
6/18/09

Why cant I take a rest day??:dunno:

I was all set to take today off and just make up todays HIIT tommorrow after my weights. But I must be on automatic since even though I didnt set my alarm for 4am I woke up then anyways. So now im awake and trying to go back to sleep but I cant. After tossing and turning for 15 mins I decided to just get up and go to the gym since I wasnt going to be able to go back to sleep anyways. I ended up doing 18 intervals on the bike and a 20 min cooldown on the eliptical. I have to adimit that Im glad that I went though so now I dont have to make it up tommorrow and my legs were sore from yesterdays workout and doing the cardio and actually makes my legs feel better when they are sore.
 
renkev88 said:
Why cant I take a rest day??:dunno:

I was all set to take today off and just make up todays HIIT tommorrow after my weights. But I must be on automatic since even though I didnt set my alarm for 4am I woke up then anyways. So now im awake and trying to go back to sleep but I cant. After tossing and turning for 15 mins I decided to just get up and go to the gym since I wasnt going to be able to go back to sleep anyways. I ended up doing 18 intervals on the bike and a 20 min cooldown on the eliptical. I have to adimit that Im glad that I went though so now I dont have to make it up tommorrow and my legs were sore from yesterdays workout and doing the cardio and actually makes my legs feel better when they are sore.
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When I do work in the a.m. I am always primed for the day. Much more productive. (Jacob likes it when I do am cardio... haha)
 
renkev88 said:
Why cant I take a rest day??:dunno:

I was all set to take today off and just make up todays HIIT tommorrow after my weights. But I must be on automatic since even though I didnt set my alarm for 4am I woke up then anyways. So now im awake and trying to go back to sleep but I cant. After tossing and turning for 15 mins I decided to just get up and go to the gym since I wasnt going to be able to go back to sleep anyways. I ended up doing 18 intervals on the bike and a 20 min cooldown on the eliptical. I have to adimit that Im glad that I went though so now I dont have to make it up tommorrow and my legs were sore from yesterdays workout and doing the cardio and actually makes my legs feel better when they are sore.
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lol just be glad you got it done... I did the same thing this morning at around 5am. If I get up early I do morning cardio.. now I don't have to do it this afternoon and I can get a little rest for tonights brutal assault. I'm going to see how deadlifts feel with two screaming legs ... should be interesting ... who the fug thought this feak stuff up!!
 
DreamWeaver said:
lol just be glad you got it done... I did the same thing this morning at around 5am. If I get up early I do morning cardio.. now I don't have to do it this afternoon and I can get a little rest for tonights brutal assault. I'm going to see how deadlifts feel with two screaming legs ... should be interesting ... who the fug thought this feak stuff up!!
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I am gald that I got it done! It probably would have bothered me all day anyways if I didnt do it.

You are right who did think this freak stuff up?!?! GOTTA LOVE IT though!!!
 
renkev88 said:
I am gald that I got it done! It probably would have bothered me all day anyways if I didnt do it.

You are right who did think this freak stuff up?!?! GOTTA LOVE IT though!!!
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Definite love hate relationship...
 
6/19/09

Today I trained back and chest. I did slightly wider than shouder grip pullups. I was able to get 7 on my first set which is 2 more than last week. and then got 5 each for 2 more sets!! I was so happy with these as I couldnt even get a half of one rep last year at this time!! I moved on to close grip pulldowns, one arm rows, wide grip pulldowns, mach rows, cable pullovers. I followed up with inc chest pressses with a PR for reps, cable flies, mach decline presses,and fl db flies. I fininshed with a few sets of abs just for fun. I also did my AM cardio fof 45 mins on the stepmill. I felt ready to go today and had alot more energy than the other day. I felt so agressive and my intensity was back to where is has been! I do still plan on taking that deload week the week after next though as I still think that I could use the break from the constant crushing that I have been giving myself.
 
6/20/09

Im 16 week out today!! I Trained shoulders and arms today. I started with cable lat raises ss cable rear raises. next was db shoudler presses ss db ft raises, db side lat drop sets, rear peck deck ss db shrugs, seated mach raises ss mach presses. next was arms. I did inc db curls ss db hammer curls, ex bar skulls ss close grip bench presses, cable curls drop sets ss cable reverse grip pressdown drop sets, finished off with one arm mach ext. I had a great workout and a great pump going on even as I type this my arms are still pumped and my workout was over hours ago!! Another thing that I noticed was that during my HIIT cardio on the bike my quads where pumped to the point that it was almost painfull to do the interval..lol. This has never happened before. I mean HIIT is always hard and exhausting but I have never got leg pumps from doing it. IT was like I was doing hundreds of leg extensions. It was so weird. I wonder if that is the Prime doing that? I am going on my 4th week and I also started the 800mg pills yesterday. I was taking 6 of the 600mg and now im taking 5 of the 800mg so there is a slight increase in the dosage there. not sure if its enough of an increase to notice any difference though.
 
6/21/09

I punished my legs today!!! I decided to go with some higer reps supersets and go for the burn and burn it did..lol. I did leg press ss with feet way out in front and together on the smith machine after 3 sets of those I did a couple of sets of one leg presses, then I did leg ext ss static bb lunges, seated leg curl ss ball roll ins, sldl ss rope pull throughs, I finished off with a giant set of inner/outer thigh and glute mach. I followed up with 45 mins on the Arc trainier. needless to say I was a sweaty mess after all was said and done!! I think I might be having some booty pain tommorrow for sure:nervous:
 
6/22/09

HIIT cardio today. I did 18 intervals 9 15 sec intervals on the bike and 9 20 sec intervals on the stairmaste followed by a 20 min cooldown on the treadmill.

I woke up today with a very tight and sore upper back. Not sure as to why. It hurts right between my shoulder blades. I made an appt with the chriopractor since maybe I need an adjustment or some ART. I also think that I might get a massage sometime this week as well. Im thinking that I have jsut been pushing myself week after week since I have started the prime and my body is just trying to tell me it needs a bit of a break. so if it is still bothering me tommorrow I will just take a rest day and pick things back up on wed.
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renkev88 said:
HIIT cardio today. I did 18 intervals 9 15 sec intervals on the bike and 9 20 sec intervals on the stairmaste followed by a 20 min cooldown on the treadmill.

I woke up today with a very tight and sore upper back. Not sure as to why. It hurts right between my shoulder blades. I made an appt with the chriopractor since maybe I need an adjustment or some ART. I also think that I might get a massage sometime this week as well. Im thinking that I have jsut been pushing myself week after week since I have started the prime and my body is just trying to tell me it needs a bit of a break. so if it is still bothering me tommorrow I will just take a rest day and pick things back up on wed.
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Take care of yourself Renee. Way to listen to your body :) I was thinking about getting a massage this week too!!! Have a good week.
 
6/23/09

I went to the chriopractor yesterday and he did and adjustment and some ART. HE really got good into my upper back and siad that I was really tight up there. He also worked my hip flexors and IT band(OUCH!!!) as they were extemly tight as well. I do feel better in the upper back but my hips and IT band are sore today due to being stimulated yesterday. Im going to see him atleast once a week maybe twice so that he can continue to work on my hipflexors and IT band as well as keeping my upper back loose. I get unlimited visits with my health insurance so I might as well take advantage! Im also going to get a deep tissue massage some time this week as well. Im trying to be smart and listen to my body as I have put toomuch work into my offseason.(If I can even call it an offseason...lol)that being said I took it easy today in the gym. I did train my upper body but I did more reps with less weight and really slowed down my movements and had great mind and muscle connection. I did incline braced DB rows, rack chins, calble rows, wide grip pulldowns, arnold presses, mach laterals,db flat press, peck deck, mach bi curls ss cable overhead ext, one arm cable curls ss one arm pressdowns. even though I didnt push myself to my limit with the weight and belive me I WANTED to( damn prime..lol)I held back and still got a great pump and good workout since I still kept the intensity high!

Im not sure about training legs tommorrow or if I will do them on thurs instead. I will have to decied that tommorrow and see how they feel. I probalby will do the same type of workout today with my legs tommorrow if I do train them as I felt this was a real nice change of pace and safe at the same time.
 
6/25/09

I got a deep tissue massage yesterday! My back feels so much better but my hip is now sore. It is real sore today even painful it didnt even start hurting till the chriopractor worked on it. I only had cardio this morning and did HIIT on the bike. I felt ok while doing the cardio but now its painful. Im hoping its just from the massage yesterday and nothing too serious. I feel like im falling apart latley. I tried to do legs yesterday but was only able to get some sets of leg ext and curls as squats wa making my hip sore and I didnt want to push it. Im just going to ice the area today and keep up with the advil. tommorrow is back and chest so I should be good to go for that. I will keep the cardio low intensity for a couple of days.Im not going to train my legs again till wed to really give them a break.Im praying that this gets better soon as I only have 15 weeks left to my show and I cant afford to take too much time off.
 
6/26/09

My hips are still a bit sore but are improving but I woke up with a tight back again. Im getting so aggravated with this!!! I did train my back and chest today but I went really light high reps again as to not do any more damage but in hopes of loosing up my back some. Its so weird since it doesnt hurt my muscle are just really tight and It feels like I could pullsomething at any moment. the workout did seem to help a bit while I was doing it but now its tight again. Im going to the chriopractor again this afternoon so hopefully he can loosen me up again. I think that Im just going to take the next 3 days off from training and just do my low intensity cardio and see what happens. I have been training around all this and have yet to rest competly to see if that will help. I will be starting a new plan on tues anyways so It might be a good time to rest up and start fresh on tues.
 
6/29/09

I have some catching up to do here. I was going to take sat off from training but woke up and felt a little better so I decided to go in atleast try. I did shoulders and arms and kept the weight lighter than usual and did more supersets and more reps. I felt pretty good during the workout. I made sure that I streched out really well at the end of the workout. I also did 50 mins of incline treadmill.

Yesterday I tookcompletly off. We dedcided to take my kids to storyland in Glen, NH. Which is an amusment park based on the themes of kids storys and nursery rhymes.. I did alot of walking yesterday so atleast I was sort of active. I think the day off is just what I needed as I feel really good today and (knock on wood) it will continue!Today is a cardio day only and I was going to do hiit but i didnt want to push it. So I did mod cardio for 50 mins split beteween the stepmill and arctrainer. I hope tommorrow when I go to lift I will still feel good(fingers crossed!!..lol). I also took a weight this morning and im down a 1.5!! I didnt get a chance to take measurements but plan on it sometime this week.
 
6/30/09

Great workout today!! I started a new training program as well. I felt really good during the workout no back issues what so ever so Im hoping im on the mend!!Im still having some hip and glute pain which I think I aggravated by doing the stepmill. I think that Im going to lay off that machine and see how things feel.Im going to go the chriopractor for some ART on my hip flexor and It band twice a week for a coulple of weeks too to keep things loose in that area as well as foam rolling and alot of streching too.

ok, so back to the new workout. Im doing a power/hypertrophy set up. I pick a power movment for each body part and that will be what I focus on for the next 6 weeks Im too progress in weight over the next 6 weeks. this is great for me right now as the first 2-3 weeks are "easy" so to speak and will be sort of a deload for me which I really will benifit from. during week one Im only to use 50% of my 5 rep max for each of my power movments.then it progresses like this:
week2-60%x5 repsx 5 sets
week3-70%x5 repsx4 sets
week4-80%x5 repsx3 sets
week5-90%5 repsx 3 sets
week6-100%5 repsx3 sets
week7-try to break my PR

im also have 1-3 aux. exercises per body part as well on my power days. Im not supposed to go to failure on these at all on my power day. Im to stay 1-2 reps shy of that. on my hypertrophy days I start with my power movement but only do 65% of my 10 rep max for 10 reps and then do 3-5 aux exercises for each body part.
my split is still the same
mon-HIIT
tues-power upperbody
wed-power legs
thurs-HIIT
fri- back and chest hypertrophy
sat legs hpyertrophy
sun- shoulders and arms hypertrophy

so, that made today power upperbody. Im doing braced DB rows as my power movement as I didnt want to much strain on my hip stabilizers trying to do bent over rows. then did pullups, widegrip pulldowns, hammer high rows, mach pullovers. shoulders im doing DB presses, then I did seated lat, cable upright rows, face pulls,. chest- ft DB presses, peck deck, arms ex bar curls, cable curls, cable overhead ext, dips. It was really hard holding back as I really wanted to up the weights and go all out. but I know that I need this break as well as my body and hopfully in a few weeks I will busting out some new PRs while dieting. Im on week 5 of the Prime, powerfull, and recreate and will probably go the full 12 weeks with it which will bring me to my PR week. then I will cycle off them for a few weeks.
 
7/03/09

yesterday I had to take a complete rest day. Im still having a bit of pain in my hip area which get aggravated when I try to do legs and any type of incline cardio like stairs or incline tread. I figured to rest yesterday and I also got anothre deep tissue massage.I did go in today and train my chest and back and had a great workout! I did pullups, braced incline db rows, rack chins, bb rows,close grip pulldowns ss cable pullovers, mach rows ss high cable rows, db flat presses, inc db presses, cable flies. I did nothing to failure excpet pullups and everything was in the 10-15 reps range as this is the instructions of the new workout plan that Im following. I was able to move pretty quickly since I wasnt going to faliure and didnt have to rest much. I was also trying to keep my hearrate fairly high since I wasnt sure how much cardio I was going to be able to do. After my workout I did do 45 mins of cardio and my hip felt ok till about 40 mins in. I wanted to get 60 mins today since I missed yesterday but I figured to listen to my hip instead of my insane mind which wanted to keep going. I just dont want to do something that puts me completly out of the game and with only 14 weeks to go 45 mins is better than nothing. I am going to the chriopracter again today and hopfully some ART on my hip will help loosen it up some.

As for my supplements right now I going to break for 2 weeks off the recreate, powerfull and Prime and start then back up when im 12 weeks out that way I can run them to the end of my prep. I will keep the AP and bulk P-slin. I will also switch to another fatburner for the next two weeks as I need some sort of stim in the AM when I get up at 4am to do cardio.

Happy 4th of july!
 
Hey Renee! I hope you and your family have a fun 4th!!!

I wanted to chime in about your hip issue. I am having hip issues as well, primarily my right side. I think it's due to the Stairmill. I'm laying off of that. My ART dr said to stay away from that. I've been having my ART stretch my hips out as well and my upper back. I carry all of my stress and weight on my shoulders and upper back unfortunately. I hope you feel better soon. Great posts by the way!! Happy Training. I can't wait to see you in the Fall!!!
 
ptsteph1 said:
Hey Renee! I hope you and your family have a fun 4th!!!

I wanted to chime in about your hip issue. I am having hip issues as well, primarily my right side. I think it's due to the Stairmill. I'm laying off of that. My ART dr said to stay away from that. I've been having my ART stretch my hips out as well and my upper back. I carry all of my stress and weight on my shoulders and upper back unfortunately. I hope you feel better soon. Great posts by the way!! Happy Training. I can't wait to see you in the Fall!!!
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Thanks steph!!! I had some ART and stretching done to my left hip yesterday and it is feeling a bit better. Im also trying to strech, foamroll, and im going to keep up with the ART and lay off the stepmill and hope for the best!
 
7/04/09

Today I was feeling a bit better in my hip and decided to go to the gym and try to hit my legs. I kept it real light and if I felt uncomfortable or pain I stopped. It was sort of a lame workout but atleast I did something which I was happy about. I did a bunch of sets of leg extentsions all high reps, feet close leg presses, leg curls, inner/outer thigh( I had to go super light on these as they began to bother my hips. I left it at that as I didnt want to push things. I also did 60 mins on cardio on the treadmill. I then did a lot of streching and foamrolling. I figure if I can keep up on the cardio, make sure diet is spot on, crush my upperbody workouts and ease my way back into legs 100% when my body tells me Its too by taking things one day at a time hopfully I will stay on track to still be ready for the Cape. 14 more weeks yikes!!
 
7/5/09

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today was shoudlers and arms for me. I had a great workout! I had a great pump going and Im starting to see some changes to my physique which is motivating since I have been a bit down due to my hip, glute issue. Im just going to try my best to stay consistant and do the best I can and hopfully I will be able to stay on track for this show. I am going to see a phisical therapist as im not sure the chriopractor is helping all that much. It cant hurt to get another opinion, right?

I did cable side and rear raises supersetted, db presses, db side laterals drop sets, standing miltary presses ss with db shrugs, mach lat raises ss front raises ss rear peck deck I finished off with 2 sets of face pulls. then I moved on to arms i did db curls ss band curls, ez bar skulls ss close grip presses, concentration curls ss bar pressdowns, hammer curls ss db overhead ext. thne did 60 mins of cardio on the eliptical and bike. my hip felt good while training and ok during cardio. I actually feel the worst during the night and when I first get up. Im trying to push myself as much as I can without risking further injury. tommorrow is a cardio only day and is suppossed to be HIIT but Im going to just go with the mod cardio for now till my hip issue clears up.
 
7/7/09

my hip is feeling much better! I had another ART session on both hips as well as my left quad and both calves which a both exreamly tight. I definitly have a love hate realtionship with ART. It hurts sooo bad while im getting it done but wow!! what a difference afterwards. I have also laid off the stepmill which I think might have been adding to the fire.

I took 3 zap pre workout and was good to go to crush up my upper body. I havent used Zap in quite a while as I didnt even know that I had some in my stack of supplements..lol.I forgot how good this stuff is!!! Im really missing my prime and powerfull and these are going to be long two weeks till I restart them. anyways, I did braced incline db rows, pullups, widegrip pulldwons, hammer high rows, mach pullovers, db shoulder presses, seated laterals, cable upright rows, high pulls for rear delts, ft chest presses, peck deck, ex bar curls, cable overhead ext. I also did 60 min inc tread mill this morning. tommorrow is legs and im a bit nervous as I dont want to do anything to hurt my hip any more so i will be very carefull and will probaly wont be a very exciting workout but if I can get something done then I will be happy!
 
7/08/09

Great workout today!!! I was able to train my legs with no pain today!! Im so happy! Granted I took it easy and went on the light increased my weights just test the waters and I didnt want to push too hard either. I figure I should be back 100% by next week. I even did some outer thigh work with no issues with my hip. I did feet together leg presses, single leg ext, db sldl. standing one leg curl, seated leg curls, cable inner and outer thigh, glute machine, back extensions. I really squeezed each rep on all exercises and had great mind mucsle connection. I have a feeling I will be feeling this tommorrow!

cardio only day tommorrow! Might try and do some HIIT if all is still good tommorrow... we shall see!
 
Great to hear you are healing well and back on track Renee. It is so hard to take it easy when all you want to do is hit it hard every day but seems like your diligence is paying off. Continued success with your prep and after reading your thread you put me over the edge, Prime is in the cookie for an 8 week run starting in August. Can't wait any longer!
 
oufinny said:
Great to hear you are healing well and back on track Renee. It is so hard to take it easy when all you want to do is hit it hard every day but seems like your diligence is paying off. Continued success with your prep and after reading your thread you put me over the edge, Prime is in the cookie for an 8 week run starting in August. Can't wait any longer!
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Thanks so much!! It is/was hard to lay back on the training especially when I have a 13 week deadline coming up. but im so glad that I did since I seem to be on the mend and I really didnt get all that behind. I only missed one complete leg workout and cardio session.Then only thing I really missed was my HIIT sessions since I opted to just do mod cardio till I was feeling better. Next week though watch out...lol

As for the Prime you are going to LOVE it!! but beware when you have to break from it you are going MISS it so much and wonder how you ever trained without it...lol. I have 10 more days till I can start again but whos counting right??..lol
 
7/09/09

Cardio only today. I did 60 mins of mod cardio on the bike and inc treadmill. I did atempt a few intervals and it felt good but I decided to not push it too much so I probably did about 5 bike sprints and did mod for the remaining time.I should be able to go kback to my normal HIIT sessions next week! Im also going to get another massage today to keep things loose and limber!...cant wiat!
 
7/10/09

Awsome workout today! I took a scoop and half of jacked Pre workout and I was in the zone. I havnt used the jacked in almost 2 weeks and boy what a difference taking a break from it dose! I did pullups, braced inc db rows, rack chins, bent over rows(only went to 85 lbs here for 15 reps each set as I didnt want to aggravate my hip trying to stabilize),close grip pulldowns ss cabe pullovers, mach underhand rows ss low pully rows, fl db press, inc db press, peck deck ss feet elevated push ups. I also did 40 mins of AM cardio and well as 20 mins pwo. I am spiltting my 4 60 min mod cardio sessions into two sessions now. I will do 40 mins in th AM and 20 mins post workout. I also had a slight diet adjustment that I started on tues. i think just this slight carb decrease im talking only 10 grams of carbs has kicked my metablolsim back into high gear as im starting to get hungary now about 30 min prior to meals and im also waking up hungary in the morning. Nothing I cant handle right now though!
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Renee, how is the Recreate helping with the mitigation of hunger pains for you? I always felt that was one of its best attributes.
 
oufinny said:
Renee, how is the Recreate helping with the mitigation of hunger pains for you? I always felt that was one of its best attributes.
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you know i never thought of that.that very well could be the reason why im "feeling" the hunger more. I also stopped the recreate about 10 days ago with the powerfull and prime. I will starting them all back up a week from sat. all I can say is I cant wait...lol
 
7/11/09

today was leg hypertrophy day!I managed to do the whole workout without any pain again. I did still hold back a bit though weight wise but form was spot on! I did feet together leg press, one leg press drop sets, leg extension, Db SLDL heels elevated, pile squats ss legs high and wide leg press, one leg seated curls ss leg lifts, outer thigh machine(NO PAIN!!) went lighter and did one and quarter reps for 15 reps 3 sests, glute bridges. Since I was feeling good I even decided to give the HIIT a try since it was a HIIT day. I felt great during it!! I did 17 intervals on the bike and a 25 min cooldown on the ARC trainer. I followed that with some streching. Im also going to do some foam rolling tonight and more streching as I think that these two things are helping me out alot.

Have a great weekend! Im taking the kids to see ICE AGE 3 today in 3-D. should be fun even if I cant have the popcorn....lol
 
7/12/09

today I trained shoulders and arms hypertrophy. I did alot of supersetting and giant sets.This workout felt great and I was really in the "ZONE". I was so up for this workout probably due to the 1.5 pound loss this week..YAY! I feel like things are clicking now and I really feel that im ahead of last year! I really starting to think that I will come in my all time best which is my main goal. Im going to give this last 13 weeks my all and train and diet as hard as I can. yesterday was sooo hard diet wise too. I took the kids to the movies and the popcarn smelled so good and to top it off they got pizza (with extra cheese mind you) for dinner. Pizza is my FAVORITE so needless to say I was dying to have some but I didnt. I just went and did an ab workout while they enjoyed...lol.

as for todays workout, I did standing military presses, db side lat ss mach lat ss band lat raises, arnold presses ss inc bench rear lat ss band front raises, db upright rows ss face pulls ss db shrugs, db curls ss band hammer curls, skulls ss band over head ext, cable curls ss one arm press downs, mach preacher curls drops sets, rope press downs drop sets. I finished up with 40 mins of cardio. I still have another 20 mins to do this afternoon as well as some streching.
 
7/13/09

Cardio only day today. I did 17 intervals on the bike followed by 25 min cooldown and some weighted abs. I felt really good today during the HIIT too! No hip issues at all! Lets hope things stay this way. I have really been making the time to stretch and foam roll which I now realize is just as important as the workouts themselves. Cant wait for power upperbody tommorrow!!!
 
renkev88 said:
Cardio only day today. I did 17 intervals on the bike followed by 25 min cooldown and some weighted abs. I felt really good today during the HIIT too! No hip issues at all! Lets hope things stay this way. I have really been making the time to stretch and foam roll which I now realize is just as important as the workouts themselves. Cant wait for power upperbody tommorrow!!!
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Seems like your hip issue is nearly all but behind you at this point, just in time for adding Prime back into your mix. How are you progressing with your cut Renee?
 
oufinny said:
Seems like your hip issue is nearly all but behind you at this point, just in time for adding Prime back into your mix. How are you progressing with your cut Renee?
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I cant wait for Prime!!!! Im thinking of even adding it back in tommorrow as tommorrow is day one on my split and I just cant wait anylonger. I have been off the prime and powerfull for two weeks today so I think that im good to go!

as for my prep its going good! I have about 12lbs to lose and 13 weeks left so Im losing about a 1-1.5lbs a weeks so I feel that im right on target a of right now. I feel that im way ahead of last years prep and I for sure have put on some mass! I cant wiat to see the final package come october!

Thanks for asking!
 
Don't be shy before your show, let us all see what your hard work has yielded. I am seriously having dreams about starting Prime so I know your feeling about wanting to add it back in!
 
oufinny said:
Don't be shy before your show, let us all see what your hard work has yielded. I am seriously having dreams about starting Prime so I know your feeling about wanting to add it back in![/QUOTE

I might post some soon! I sooooo need a tan first....lol
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