Steph Miller's Journal

Sunday I hammered legs especially the quads and my butt :D

I had a firey workout to say the least. Energy levels were great and it was a high carb day!! Leg extensions, leg press, hack squats, bb walking lunges, deep bb squats, calves 2 different exercises, inner thigh, butt work and leg raises. It was a long, fun and intense workout to the end, just the way I like it. When I got to my walking bb lunges I somehow managed to get a second wind and did 3 sets with a plate on each side so I was pretty happy about those. My butt is feeling them today hehe.

Today my energy carried over into my chest workout. I started my morning with 50 minutes of cardio and later trained chest. I have been a bit hesitant starting with dumbells but I did em today. I was pretty pleased that I could press 50s at an incline for a few sets without a spotter. I moved on to flat bench and was impressed I had some fuel and pushed 115lbs on the flat bench press. However, I did not ask for a spot on one set and got stuck at 9.5 reps oopsie. The next round I got a spotter :) When I got stuck I just sat it on my chest and sat up ha. I guess you could say it snuck up on me. I was shooting for an even 10 and thought I had it in me. It's funny how it hits ya all at once. I kept plowing through. . . .I did incline hammers I couldn't go as heavy but I did as much weight as I could to crush it and to not hold anything back. I then did cable flys, pullovers and squeezed out a couple sets on decline hammer. That was a day with the weights. I had time to train a few more clients and wrapped up the day with some evening cardio. For some reason I'm not minding the cardio, I'm walking and reading alot of mags and Doug bought me a new IPOD so that is fun and exciting. I was able to talk Doug into a pedicure Sunday to relax and reward ourselves. We also watched some more movies :D WE are movie junkies at the moment. It's fun!!
 
I don't want to sound like a broken record or jinx myself but I hope this continues for me leading up to the shows Wishful thinking right! LOL
 
seems like things are going very well for you steph!! Way to keep on crushing it!

Keep it up! The Cape show will be here before you know it.Its exciting and scary at the same time...lol
 
:shock: uhh ouch my hams are throbbing!!!! I did cardio this morning and trained back later in the day! I smacked my back haha.

I went to another gym and really put my back into it LOL. No joke I am gonna feel this one tomorrow. I've been foam rolling like a mother today geez!!! The foam roller can really get your booty too. . . I have to keep doing this and hopefully it will be better by the time I get a massage, if not my massage is gonna HURT :(

I started with cable pulldowns and my strength was totally in the sets today! Thanks to Prime and 5 Zap among other ingredients in my current stack. I then moved on to 1 arm rows and still had the strength. I also did a wide pulldown and my lats felt like they were tearing in a good way. Then I did cable close rows, rear delt machine and cable pulldowns standing. I did some abs to wrap things up. I was gonna do some hypers but my butt was just not having it today so maybe I will save them for Thursday.

I also finished with some cardio this afternoon. Now time to relax and foam roll :lol:
 
I was able to jump in bed early last night I made it a priority to chill out a bit and relax so that my mind could stop wondering before bedtime and I could sleep sounder and it worked. I woke a few times thinking it was time to get up and felt really rested for the most part. Started my day with cardio, trained clients, and trained me It was my arm day! I've been in the mood of wanting to train at different gyms and so I tried another gym today. It was fun and I was able to get in a groove and focus on my goal. . . . TO CRUSH IT!! Felt sluggish before leaving home but we just got an order of Jack and I had 2 scoops on my drive to the gym and things changed rather quickly. I enjoyed my workout. Some days I find myself dreading the workout during it but lately I've been mentally prepping myself not to do this and it's working well. FUN and giving ALL I have is the name of my game I started with pushdowns and actually went up in weight on these, strict bb curls, dips with weight on my lap (grabbed a guy to stack 2 45lb plates on me) I was able to get one set alone and then had to ask for help. Time to be smart! I am a little too independent sometimes which can sometimes be bad/dangerous . Moved on to standing db hammer curls (was able to work up to 30lbs without it hurting my shoulder). I also did seated extensions and another tri exercise superset and then hammer curls. I crushed a plate on the hammers so that was pretty good for me. I finished with top cable curls and cable kickbacks to top it off. I'm feeling a tiny bit hungrier today. I've cut back on my walden farms, splenda and sf gum and this is helping. I've been stretching all day with clients to relieve my hams and booty. Tomorrow is ham day and they need to be ready for a butt kicking haha.
 
renkev88 said:
sound like you had a great arm workout!

are you training just one body part a day now?
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Thanks Renee. Yes, I'm on the same split. . . . haven't changed anything. I enjoy this split especially during prep.

I hope you're feeling better. It's gonna be here soon :D Keep up the great work. We're almost there!!
 
This prep is going great. It doesn't feel like today is the 6 week mark. The way I see it is there are 6 more Leg workouts, Shoulder workouts, Back, etc. That isn't long to go!!!! How exciting!

Hamstring day was BRUTAL. Those suckers have just now recovered for me! I had to adjust my hamstring workout. I did lots of squeezing and had the mind muscle connection during the routine. I did laying curls, seated curls, standing curls, bb deads, and 2 calve exercises with 5 to 6 sets each. My calves we wrecked as well. I survived thankfully. Come Friday my hamstrings felt better luckily. Friday I hammered out the shoulders. I was suprised at my strength. I was able to move 50lb dbs without a spotter for 5 reps. 3 weeks ago when I trained with Doug I got 6 with a spot on 1. The energy,focus, and drive was there for shoulders. I was slowly running out of gas in my workout but something deep inside pushed me to keep going so I managed to do more than I expected to do :D Maybe it was because I knew I had a 2 hour massage waiting for me later in the day!

I just crushed my cardio session this morning. Now time to enjoy the rest of the day with my honey bunny!!

I'm pleased with my outlook for prep. The mental part is the toughest challenge I think. I'm truly enjoying this prep. In the past I have had a bad attitude in my opinion and outlook. I hit a slump or bump and now I'm over it and plan to plow through. The journey of competing is fun, challenging, and it's NOT easy. For a while I thought I wanted to pass this season by but I knew deep down that this was not what would make me happy. I NEVER EVER want to have any regrets so the next 6 weeks I am going to continue giving my all in my workouts because that is what God has given me the strength to do. On days I am hungry, tired, pissy, I rely on him to give me the strength, courage and support that I can't find ANYWHERE else. It's amazing what He can do if you allow Him to take the drivers seat.

"In All Circumstances Give Thanks"– 1 Thessalonians 5:18

Happy Moments, Praise God
Difficult Moments, Seek God
Quiet Moments, Worship God
Painful Moments, Trust God
Every Moment, Thank God :
 
ptsteph1 said:
This prep is going great. It doesn't feel like today is the 6 week mark. The way I see it is there are 6 more Leg workouts, Shoulder workouts, Back, etc. That isn't long to go!!!! How exciting!

Hamstring day was BRUTAL. Those suckers have just now recovered for me! I had to adjust my hamstring workout. I did lots of squeezing and had the mind muscle connection during the routine. I did laying curls, seated curls, standing curls, bb deads, and 2 calve exercises with 5 to 6 sets each. My calves we wrecked as well. I survived thankfully. Come Friday my hamstrings felt better luckily. Friday I hammered out the shoulders. I was suprised at my strength. I was able to move 50lb dbs without a spotter for 5 reps. 3 weeks ago when I trained with Doug I got 6 with a spot on 1. The energy,focus, and drive was there for shoulders. I was slowly running out of gas in my workout but something deep inside pushed me to keep going so I managed to do more than I expected to do :D Maybe it was because I knew I had a 2 hour massage waiting for me later in the day!

I just crushed my cardio session this morning. Now time to enjoy the rest of the day with my honey bunny!!

I'm pleased with my outlook for prep. The mental part is the toughest challenge I think. I'm truly enjoying this prep. In the past I have had a bad attitude in my opinion and outlook. I hit a slump or bump and now I'm over it and plan to plow through. The journey of competing is fun, challenging, and it's NOT easy. For a while I thought I wanted to pass this season by but I knew deep down that this was not what would make me happy. I NEVER EVER want to have any regrets so the next 6 weeks I am going to continue giving my all in my workouts because that is what God has given me the strength to do. On days I am hungry, tired, pissy, I rely on him to give me the strength, courage and support that I can't find ANYWHERE else. It's amazing what He can do if you allow Him to take the drivers seat.

"In All Circumstances Give Thanks"– 1 Thessalonians 5:18

Happy Moments, Praise God
Difficult Moments, Seek God
Quiet Moments, Worship God
Painful Moments, Trust God
Every Moment, Thank God :
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Great post steph!!!!
 
HUGE refeed day for me today. It's Quad day so it was on. I had 1 cup of oats at breakfast, 1 cup before my workout and 2/3 cups post workout and made sure to have my Pslin and AP in the mix. WOW, my body really handled the carbs. I had to go to the bathroom 4 times during my workout however, never missed a beat :lol: Doug and I really dug deep and were aggressive in our workouts.

I had a PR :shock: too. I have never felt so STRONG in during prep especially this close to a shows (6wks/11wks). I'm loving the fact that my mind/head are full speed ahead and I see the light at the end of the tunnel. I'm really siked for the shows.

I did several leg extensions, smith squats, 2 different leg presses, hack squats, walking lunges with dbs, seated curls, inner thigh, seated calves, standing calves, leg raises, bootie bootie and stretching. Now time to go out for a lovely sunny walk!! I've been thinking about jumping in another show this year. . . Kansas City September 12th. We'll make that call in a few days!
 
Busy busy day today!!! I trained some clients, then myself and then went to my new doctor and I LOVE HIM!!! I think he gets the workout thing,dieting and supplementation. We shall see after the contest when I go back to him again. He relieved me that my body is ok and no menopause or premenopause, and all that crazy stuff since I'm not having a period (sorry if too much info but incase others arent' haven't one, thought you'd like to know you're not alone :)) I haven't had a REGULAR ONE since ???? I've had like 2 to 3 total for this year. Ok, ANYWAYS, I love the doc and he's in Herndon, Virginia. I think I will get Doug to see him too, he's pretty cool!

I trained Chest today. I was focused, PRIMED/Jacked/PowerFull up and ready to cut loose :D haha. I started with Flat bench. Strength was slightly down but I had it in my mind to just push, push until I can push anymore and I was pleased that I did so. It's hard to do that sometimes. I made sure to grab a spot and avoid the chest slap and sit up like last week haha. Then I moved on to hs incline presses, db presses worked up to 45s and was pleased that I was able to do those 3rd in my workout. I hit a wall at rep 9 on them for 2 sets. I also did free motion flys and pullovers and 100 mb crunches. After my dr. appt I grabbed another session of cardio. The cardio is really reving things up whoot whoot and I actually don't mind it (did I say that LOL) Time to chill out and have some chamo/sleepy time tea :D
 
This week I think was the quickest week for me thus far during my prep. I caught myself having to recheck my calendar to see what day it was LOL. Anyways I'm trying to thing of a few highlights from my week.

Doug got us a neat coffee maker (1 cup maker with a variety of flavors) FUN!!! Also, Doug suprised me with a new Ipod. My old clunker was playing my music but techno style LOL and it was not suppose to be techno.

The positives for the week, my weight continues to go down slowly, I continue to get my workouts, cardio in as well as manage my crazy work schedule. I like crazy work schedules because they are a great distraction and I work better under pressure and manage my time better.

I also am doing something I've never done before. . .spontaneously jumping into a show that I did not plan to do. We are going to Kansas City and I will be competing in the Figure Pro. I put some much hard work into shows that I figured, why not go for it. This is for fun more than anything. . it will be neat to see what the look the judges will be looking for. I'm keeping relaxed and gonna have some fun. I will be competing with some ladies that I will see again in October and November. This will give me a distraction between shows and not seem so long to go before my next show, October 10th in Cape Cod.
 
My goal going into my workout today was to work hard, smart and have some fun! I hit quads and hams, Sundays usually are a quad focus day but not today due to the show I am doing next Saturday. I can't be too sore for posing and I want to make sure my legs come in with some cuts. . .not sure if the judges are looking for that style but we will see. I can't try to do what I think they will like, just do what I know works for me and deal with it hehe. I had not plan on doing this show in the beginning of my prep but I think I will bring a really good package. I went into the workout focused and fully ready to crush it and not let up due to a contest at the end of the tunnel. No letting up because of that. . I think competitors make that mistake alot. I had 2 huge cups of oats before my workout today. As you can tell it's a HIGH day and I needed em. . . especially since my weight keeps going down. I did smith squats, rev hack squats deep, leg press deep, seated curls, extensions, db walking lunges, inner/outer thigh calves and some abs. I also practised walking and posing in heels in the aerobic room after stretching and foam rolling.

Doug and I have the final week planned so no thinking or guessing just following the plan now.
 
Happy Labor Day!!! I worked today :) I find that keeping busy and working distracts me from thinking about being tired or hungry. I trained clients in the am and then trained chest before training more clients in the evening. I looked back at an old workout and did the same exact workout so that I would not take it easy on myself. My strength was down but not by much maybe a rep or 2 less so I was pleased with that! My main focus is staying safe and not letting up now. I did cardio this morning before work. It was a rough start but I pushed through. I'm laying off of artificial sweetners and getting in LOTS of water so I'm running to the bathroom like crazy, embarrassing LOL oh well. Lots of folks are asking when my show is and explaining that I am really lean so that's good but I think to myself. . . they don't see the other competitors and so that I don't become comfortable or slack off. . . I'm pretty hard on me and driven like that.

This week is gonna fly! Doug has been super supportive. Shopping, and doing some cooking and packing for us while I was at work. This prep has brought us closer. Everyone always thinks it's easier to have someone to share this experience with. It is but it has it's ups and downs as well. I'm just really thankful and happy to have a supportive husband on my side. I've been extremely blessed and don't take it for granted ;) Thanks for being so awesome Doug!
 
Well I wrapped up my last cardio session this morning at 5am for the Kansas City show. I did 1 hour and later I trained back and worked on my posing and Twalk. It's time to give my legs a break so I can pose my stuff on stage Saturday without pain or minimum pain LOL. If I don't it will be really tough to squeeze my quads if they are sore. I'm feeling really good and I think I am ready to step on stage. Today was my last back workout before Saturdays show, how exciting!!!! I looked pretty vascular in the gym today. I'm tracking my water and sodium and see changes that I like. I'm looking forward to the diet changes later in the week :P

Going into todays workout I was feeling pretty sluggish so I popped some ZAP with my preworkout meal. I was careful in the workout. My back and joints feel pretty thin, that's the best way I can describe it. I did all sorts of pulldowns and rows and some bootie bootie stuff and abs. It was fun practising my Twalk and posing afterwards. I hope to sleep like a rock tonight.
 
Thank you all for your cheers and support for my Kansas City show I thought I would give you all an update on how my weekend went in Kansas. Even though I did not finish in the top 5. . . I actually don't know where I finished out of 12 pros because they announced the top 5 only and I haven't seen the site for updates. . .I had a blast! I decided to go out on a limb and do the show about 2 weeks ago, which is totally not in my norm but I wanted to do it more for fun than anything. My main focus are the Cape Cod Show (4 weeks from now) and the Yorton Cup (5 weeks later). I don't regret doing the Kansas City show. It gave me many opportunities. I was able to brush up on my twalk, posing, color and even some other dieting tactics with water and soduim. I prepped differently for this show compared to others shows and didn't really change much. I want to really peak at the next 2 shows. I realized a few things I will do differently for the weeks ahead to be on point.

This was my very first NANBF show and going in I wasn't sure if they wanted the softer or harder look but that really doesn't matter either way, you do your best and deal with what the judges decide. This was also my first time in Kansas. Kansas is very pretty, flat and lots and lots of stores everywhere.

We arrived Friday afternoon and this show unlike other shows had us do a pee pee test when we signed in, usually this is done after the winners are announced on show day. That saved lots of time I suppose, I thought that was a good idea to do to help with the show running quickly. Also, inorder to receive any feedback from the judges (via email) you were required to pay $3. . . I thought that was kinda weird. I decided not to pay for it because I had no intentions of doing an NANBF/IFPA show again this year.

The show started at 8:30am sharp on Saturday morning. . .that's EARLY and then we finished at 10am and went back for the night show at 5:30pm (HOLY LONG BREAK LOL) I liked the fact that the show had the pros go first in the am and pm. During the night show the pros were awarded immidiately following the routines and walks. I thought this was a great idea. We were able to finish early and go eat if we wanted or hang around and watch the remainder of the show. We ATE

One thing that bothered me was the fact that no one was ever moved around on stage. All 12 of us were in the same position we stepped on stage. I've NEVER done this before. I thought this was a tough move because I felt it was hard for the judges to see the ladies all the way at the opposite ends of their corners?? It also made it difficult to figure out who was going to place where.

One of the hightlights of my evening was having sushi!!! We went to a sushi/hibachi place and they totally hooked me up with a sashimi and sushi combo. I grabbed it to go and went to a steakhouse with our friends and ate it there. It was awesome. I snagged a bite of Katy's carrot cake I slept like a rock after grabbing a nice long shower and having all those carbs in me. Before heading out Katy and I had an awesome IHOP Breakfast. Egg White omellettes with mushrooms, spinach and tomato, without oil and butter of course and harvest grain pancakes. I topped it off with coffee with some cream. . . I love cream in my coffee!!! Once we returned home tonight we trained legs. My leg workout was off the hook. I was loving all the carbs I had in me. This weekend and cheats were exactly what I needed to gear me up for the shows ahead. I'm sooo excited to compete again. I feel great about how I did in Kansas and looking forward to the weeks to come

Thanks so much for all your support and prayers. I hope to see many of you at the Cape Cod show and Yorton Cup in Bowie Maryland in November!!!!!

Keep training hard and leading a healthy balanced lifestyle
 
im glad you enjoyed your show a lot it seems, you were against pros you said and did great and im sure looked competitive to them, your following shows will prove to favor you even more im sure of it!
 
Thank you Renee and NYCSTE for your encouraging words :D

I can't believe another week is down and 3 weeks to go to the Cape!!! The workouts are going well. Just trucking on through and getting all of them in as well as cardio and posing. I've increased a few dosages (PRIME, SuperCissus). I've been sleeping like a log lately, could be the light outside changing, allergies, or just the fact that I had a high 2 cheat meals last week after the Kansas City show.

Work has been BUSY, not complaining, it's making prep go by twice as fast. I've been away from the boards because Ive been chilling out in the evenings after work. Doug and I trained legs today and they feel sore already :0

I am loving this weather. Doug and I took a long walk outside today and looked at houses. I love looking at houses, I think that's a sign of getting older :) hehe.
 
Thanks for stopping by my journal. I'm sorry I've been MIA lately. I've been feeling a little overwhelmed but feeling better. The weeks continue to fly by, it's crazy but good. I'm still hitting the gym hard sticking with my same split. I'm beginning the day super early with my am cardio which can vary btw 60-80 mins, weights later in the day and another session of cardio if necessary I've subscribed to several magazines LOL. I typically read them all 2 to 3 times and then give them to the gym. I've subscribed to "Light Cooking" but they won't arrive for another 4 weeks (shucks), my mother in law gave me "Better Homes" and "Family Circle" subscriptions (maybe she is trying to give me a hint, joking ), not too bad but I also get "smart shopping" I love looking for bargains or actually should I say getting them, looking can be a pain. These mags are of interest to me lately. I then purchase others such as Self, WMs Health, Fitness, and Muscle and Fitness Hers. Unfortunately all the fitness type of mags say the same thing or have similiar articles so I branched out to other types of mags

I am sooo white right now. I've been exfoliating like crazy because I had been spray tanning then applied Protan for a show and yikes, bad idea, splotchie and then it was twice as hard to get it off of my hamstrings and butt LOL. It's almost off however I feel like I have tried everything possible from exfoliating body washes, the rough gloves which feel like they are peeling your skin completely off your body. I've exfoliated 3 times a day sometimes. . . that stuff is stubborn or just loves my hams haha.

Training is going well. It's all mental games now and I'm winning those battles, day by day. I feel pretty confident about my progress thus far for the Cape. I've increased a few supps which include an increase in PRIME (16 caps), SuperCissus (12 caps), I am taking PowerFull only at Bed time. And just this week my sleep has been a bit off unfortunately. I'm getting in bed early around 8-8:30pm. Saturday I was shocked to sleep longer than Doug. I freaked because it was 8:45am and I went to bed at 8pm maybe that's why my sleep was off lastnight, who knows. I got a massage yesterday and I have bruises today. My skin is pretty thin and my glutes were totally destroyed and have been for some time.

Doug and I just crushed our legs. My goal was to move, move, move and not hurt myself. I had a great sweat and quads were on fire. I posed and twalked afterwards and even packed my swim suit to jump in the hot tub afterwards. . . ah refreshing!!!

Doug and I have been trying a new church on Sundays and really like it. It's called Cherrydale Baptist Church. It's close to home and has a warm homey feeling. It's a great way to start our Sunday. It helps us focus on the important things in life such as serving the Lord and living for Him and not for ourselves, wow why is that so hard?!! Thanks for stopping by. I will try to be a little better about updates.

Speaking of updates we just updated our websites We will update them again after we have more pics from the Cape and Yorton Cup Shows. Thanks for your support! God Bless
 
Awesome I noticed you are a believer Steph, which is why I presume you and your husband stay natural. Great bible verse and now subbed; exercising is definitely a pleasure in life.
 
So I officially hit brain dead on Monday. I thought I hit it a while back but it's totally official now. I've been dizzy a bit especially when I squat or bend down and stand back up and Monday evening when I took a shower I felt that way. Kinda scarey BUT it's typical I suppose at this point in my diet and training. My strength is down but my spirits are still trying to stay high. My weight is down and I feel like I am ready or pretty close to it. I'm still getting sore however. 10 more days to go to Cape Cod!!! WHOOT. Sista is soo sooo hungry. I can't wait to have some really good food HA.

This weeks split is different for me. Monday I did Chest and I was impressed that I managed to do 50lb dbs for 2 sets of 10 reps :shock: I've NEVER EVER had strength like that this close to a show. . . GOTS to be the PRIME. I notice PRIME more during my chest workouts. Tuesday was back. Today I am doing tris and calves and MORE CARDIO. Thursday bis and calves (bis are boring to me :( but I will get em done) Friday is my last leg day. My legs are still sore from Sundays workout. I have to be careful because I have a high tolerance for pain and don't realize I've over done something until it's too late.

I finally slept great last night. Sunday to Tuesday was rough, waking on/off every night but soooo tired. I have been in bed by 8pm. . .it's crucial and I'm gonna try to keep doing that. . . it keeps me sane :)

Thanks for popping in!
 
ptsteph1 said:
So I officially hit brain dead on Monday. I thought I hit it a while back but it's totally official now. I've been dizzy a bit especially when I squat or bend down and stand back up and Monday evening when I took a shower I felt that way. Kinda scarey BUT it's typical I suppose at this point in my diet and training. My strength is down but my spirits are still trying to stay high. My weight is down and I feel like I am ready or pretty close to it. I'm still getting sore however. 10 more days to go to Cape Cod!!! WHOOT. Sista is soo sooo hungry. I can't wait to have some really good food HA.

This weeks split is different for me. Monday I did Chest and I was impressed that I managed to do 50lb dbs for 2 sets of 10 reps :shock: I've NEVER EVER had strength like that this close to a show. . . GOTS to be the PRIME. I notice PRIME more during my chest workouts. Tuesday was back. Today I am doing tris and calves and MORE CARDIO. Thursday bis and calves (bis are boring to me :( but I will get em done) Friday is my last leg day. My legs are still sore from Sundays workout. I have to be careful because I have a high tolerance for pain and don't realize I've over done something until it's too late.

I finally slept great last night. Sunday to Tuesday was rough, waking on/off every night but soooo tired. I have been in bed by 8pm. . .it's crucial and I'm gonna try to keep doing that. . . it keeps me sane :)

Thanks for popping in!
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steph sent an email to doug, have him forward it to you..
 
Wow, it's getting closer!!! The days feel all weird to me with the training split I am currently on :)

I like it though. I've getting super pumped about the Cape Show. I know I've done all I can do and that's the attitude I have going into this show. I have worked super hard and learned alot mentally this year. I'm so thankful for the experience this year.

I've been sleeping soooo good too! About time :) I had a high carb day on Friday and since then my sleep has been great. I sleep like a log after high carb days. I've been staying super super busy cardio in the mornings before work, train clients, come home eat, train me, cardio, pose,train more clients and run errands, tan, cook, pack meals, pack for the trip and get in bed by 8pm. Sheesh, where does the time go. It's actually good because I do better managing my time. It's 2 full time jobs at least LOL.

I just made a trip to Mac to get eyeshadow to go with my suit. . . FUN, FUN!! My suit should be here this week (hopefully ;-0)

Tuesday I had a nice Back workout (I was sore the next day, suprisingly), Saturday i was siked for shoulders. I was able to press 40lb DBs for 3 sets all of which were at least 10 reps (whoohoo) that's pretty good for me at 1 week out. I usually get up to 50s or so. I was so in the zone yesterday and then did cardio afterwards. Doug downloaded some new music and boy did it help. . I increased my intensity (incline and speed) during my cardio, GOOD STUFF.


I have my song picked out, I think. I think we are all set!!
 
Steph,

I just wanted to say CONGRATS to you Doug on both your wins this past weekend! You both looked amazing! It was also nice getting a chance to chat for a bit!

Best of luck at the Yorton!
 
Reenee it was so nice to see you as well!!! I hope you had a great time in the Cape. Keep crushing it!!! Enjoy your time.
 
Doug and I could not feel more blessed at this moment! We had an incredible time competing at the Cape Cod show this past weekend. We appreciate all of the support and prayers, we truly felt them, that's for sure . This is the first time Doug and I have won a show together and it felt so good to do something like this and share the experience together. I about cried LOL when they announced my name as the figure pro winner.

It's nice to finally celebrate Doug's 30th bday which was Sept 23rd and we couldn't do much. We also celebrated our 3 year anniversary, which is tomorrow and the 1st place wins. We were able to enjoy a delicious Outback dinner and a trio desert (carrot cake, thunder from down under and peanut butter cup pie). MMMMM!! Before leaving the Cape Doug and I trained legs!! When we returned home we dug into a yummy sushi meal followed by some good ole yogurt from TCBY.

I feel so pumped and full of energy from the good food, hopefully it will push me through the next 5 weeks. I'm sure they will fly by as the other weeks have. Unfortunately we are both fighting little sniffles and hope to overcome it soon!

It's always fun seeing old friends and making and meeting new ones at the shows. Everyone works hard and has respect for one another and the sport. Most people are friendly backstage and helpful and it makes the entire experience a ball of fun.
 
Hopefully Doug will post some pics. . . .I'm an idiot when it comes to computers, ipods, cameras, basically all electronics LOL!
 
ptsteph1 said:
Doug and I could not feel more blessed at this moment! We had an incredible time competing at the Cape Cod show this past weekend. We appreciate all of the support and prayers, we truly felt them, that's for sure . This is the first time Doug and I have won a show together and it felt so good to do something like this and share the experience together. I about cried LOL when they announced my name as the figure pro winner.

It's nice to finally celebrate Doug's 30th bday which was Sept 23rd and we couldn't do much. We also celebrated our 3 year anniversary, which is tomorrow and the 1st place wins. We were able to enjoy a delicious Outback dinner and a trio desert (carrot cake, thunder from down under and peanut butter cup pie). MMMMM!! Before leaving the Cape Doug and I trained legs!! When we returned home we dug into a yummy sushi meal followed by some good ole yogurt from TCBY.

I feel so pumped and full of energy from the good food, hopefully it will push me through the next 5 weeks. I'm sure they will fly by as the other weeks have. Unfortunately we are both fighting little sniffles and hope to overcome it soon!

It's always fun seeing old friends and making and meeting new ones at the shows. Everyone works hard and has respect for one another and the sport. Most people are friendly backstage and helpful and it makes the entire experience a ball of fun.
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I saw some pictures...it was not even close.
 

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Wow, you two are so shredded compared to everyone! Doug your quads are in a league of their own, hard to believe you are natural. Congrats you two!!!!!
 
Let me just say I am fired up!! I am feeling so good and strong that I have to step back and remind myself I am not the same weight I was 16 weeks ago LOL.

It was Back day and I totally CRUSHED IT, NO DOUBT. I even deadlifted which I seriously can't remember when I did that last??

I warmed up really well. I also did corner bar in the wall rows, lat pulldowns with a new thingy grip-loved it, I was able to squeeze my lats more and my back was full of blood. . .felt tight and like it was gonna rip in half sorta. Then I did HS pulldowns ss with free motion pulldowns. . . my back was smoking. I just kept getting more fired up in my workout. I also did seated row machine and pullups and wrapped it up with ab circuit.

I woke this morning weighing the same as Thursday before leaving for the Cape. I'm backing off cardio and kicking the carbs up.

I did cardio this morning but prob should have skipped it. I have been sleeping like a champ except for this little cold thing I have makes me sweat at night yucky!
 
I woke this morning to the sound of my alarm clock :shock: That rarely rarely happens to me!! I skipped cardio period today because I was a pound less than when we left for the Cape :P I bumped up my carbs as well and wowzer they came in handy in my gun show workout JK.

I trained Arms later today and I was totally in a zone. . . This week I have been having more fun with my training. I've been feeling strong, in the zone/focused and ready to work it out haha. I'm serious just pushing myself to the limit, digging deeper for more reps and challenging myself mentally and physically to just crush through these 4 weeks.

I did close smith presses and pushed with every bit I had. Same with BB curls. I alternated btw tris and bis. I hit arms for a solid hour and then finished with decline wt abs. I had a great pump and was straining for the last few reps.

I get so wound up that I can't calm myself down in the evenings. . . I'm finding it tough to get my booty in bed at an early time compared to the past, I'm trying though because I don't want it to catch up with me later.
 
Again my weight was down today :shock: . . . DEFINATELY skipped cardio and totally bumped the carbs up! Whoo hoo. It was supose to be my high day and wow it sure was. At breakfast and preworkout I had over a cup of oats at each meal and post workout about the same. My carbs were over 200grams today and I didn't let up one bit in my workout. A few times I got the burps and thought I was gonna throw up in my mouth. . which I've done, not so good LOL. Anyways, I know I will be paying for this workout.

I have been having a drive within me that I can't explain but I love it. I'm enjoying working out and have fun. I enjoy pushing until I can't push anymore. That's the way I roll 8)

I started with laying leg curls. I deadlifted for back so I skipped deads. My back is actually pretty sore today, speaking of, everything is sore. I then did 4 sets of bb walking lunges, I forgot how little I am and was hoping to do more weight but I had to remind myself that it wasn't gonna happen no bad how much I wanted to. I pushed through them! I also did plie squats, close leg presses, seated curls, inner thigh and calves and abs. I was in the gym, in the zone and all Zapped up. I told Doug before leaving for the gym I was gonna crush it so that I had to crawl back across the street home. I was toast!!! I hope to sleep like a log :mrgreen:
 
I can't believe it! It's November and that means 12 days before the Yorton Cup :) Sheesh this has been the longest contest prep/journey EVER for me.

I jumped right back on my diet after the Cape Cod show October 10th. This has been a long 5 wks between shows. Since the Cape I've been able to back off cardio and increase cals/carbs. This week gonna buckle down more and push push push, I see the light at the end of the tunnel NOW! Strength is somewhat there on some days and my weight has not changed a whole lot. I hope to go into the Yorton a little bit leaner and tighter. I feel that this long prep of 21 weeks has really been effective in tightening my skin. After dieting for this long, I forget how lean I am, it's kinda weird because I've gotten use to it that I sometimes don't feel like I am as lean as I am. I've been sticking to my diet, no straying, no cheats, etc. However, I have had terrible cravings for crappy fast food??? go figure I never do fast food NOT even in the offseason. When I have the opportunity I know I won't think twice about having the crap LOL. Just one of those mind things. I'm looking forward to cooking at home and for small parties!!

I'm already considering what my training will be like after the show as well as my diet. I know it will be tough for my body to introduce new things to it so I must be careful. I can't wait to have my sugar free coffeemate! It's been way tooo long :)HAHA.

My attitude going into the Yorton is to have fun, do my best, and be positive no matter what :) I'm excited to be able to watch Doug the following day. This is new for us. Although it will be weird not doing our carb up or prep leading up to the final day together :( That is always fun!
 
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