Please Scroll Down to See Forums Below That's awesome ironwings!! Glad to hear that things are finally going much better for you. You seem allot happier now too. Congratulations.
Keep us updated on your photo shoot. We want pictures!!!
+1!
I can't wait to see how the shots come out.
+1!
I can't wait to see how the shots come out.
Just checking in....all is progressing well. I will be weighing in and taking bf this weekend. I'll update more then. I'm feeling good and so far everything is hardening up nicely. A little too many veins for my taste but it comes with the territory! 4 or 5 weeks to go - do not have a definite date for the shoot.
Workouts are progressing and the following is my current schedule:
After my training sessions I do 20 - 30 minutes high intensity cardio - usually cycling. I have added a second cardio session 6 days a week each morning for 45 minutes - typically I end up interval cycling. It tooks my legs about a week to get used to this. But my legs and derierre are leaning out nicely.
I work my abs every training day + whenever I feel like I need it during the week. On average it ends up being 4 or 5 times a week. My abs grow like crazy so I know I need to lighten up on these (particularly lower abs).
Does anyone have any great upper ab exercises that you love?
Monday:
3 straight sets, 12 reps
Leg Press
Deadlift
Smythe Shoulder Press (been having trouble with my shoulder and these fit the bill)
Bodyweight rows: I couldn't even begin to explain these. Onebreath holds his breath when I do them, they aid in my adrenaline needs ;-)
Incline DB Chest Press
Quad Extensions
Weighted Bridge
Tuesday:
3 circuits, each exercise done for 1 minute - trying to beat reps each time
Box Jump - 5 risers
Wide grip row with partial squat
Wide stance lateral step up
1 leg dumbbell curl to press (trying to find a bosu at my gym for these)
Crunches (called quadreuped crunch)
1 leg dead lifts with barbell
After 3 circuits I finish with lunges to failure (not weighted)
Friday:
shoot - I don't have it with me - I'll post later today.
Hope all is well with everyone! Chow...
Workouts are progressing and the following is my current schedule:
After my training sessions I do 20 - 30 minutes high intensity cardio - usually cycling. I have added a second cardio session 6 days a week each morning for 45 minutes - typically I end up interval cycling. It tooks my legs about a week to get used to this. But my legs and derierre are leaning out nicely.
I work my abs every training day + whenever I feel like I need it during the week. On average it ends up being 4 or 5 times a week. My abs grow like crazy so I know I need to lighten up on these (particularly lower abs).
Does anyone have any great upper ab exercises that you love?
Monday:
3 straight sets, 12 reps
Leg Press
Deadlift
Smythe Shoulder Press (been having trouble with my shoulder and these fit the bill)
Bodyweight rows: I couldn't even begin to explain these. Onebreath holds his breath when I do them, they aid in my adrenaline needs ;-)
Incline DB Chest Press
Quad Extensions
Weighted Bridge
Tuesday:
3 circuits, each exercise done for 1 minute - trying to beat reps each time
Box Jump - 5 risers
Wide grip row with partial squat
Wide stance lateral step up
1 leg dumbbell curl to press (trying to find a bosu at my gym for these)
Crunches (called quadreuped crunch)
1 leg dead lifts with barbell
After 3 circuits I finish with lunges to failure (not weighted)
Friday:
shoot - I don't have it with me - I'll post later today.
Hope all is well with everyone! Chow...
*ebony*
New member
hey chica!
damn 4-5 weeks, you must be excited. you already look awesome from you last photos, now with the lower bodyfat %age i know your looking absolutely fantastic. you have no reason to stress out, i'm glad your not stressing about lower body anymore(or as much). deadlines always draw stress foreword. remember to stop and take a breather. you probably look flawless, remember that! and believe it. the camera will capture perfection and everyone else will see it, so go ahead and FEEL it and everything will fall into place. no more stressing ok?
as for upper body, I don't know, i like to use the ab crunch machine. work the whole rectus abdominal area at once. i load it as heavy as i can and come up real slow. when i work them this way, my abs are always sore the next day as apposed to doing them heavy and fast or normal pace.
damn 4-5 weeks, you must be excited. you already look awesome from you last photos, now with the lower bodyfat %age i know your looking absolutely fantastic. you have no reason to stress out, i'm glad your not stressing about lower body anymore(or as much). deadlines always draw stress foreword. remember to stop and take a breather. you probably look flawless, remember that! and believe it. the camera will capture perfection and everyone else will see it, so go ahead and FEEL it and everything will fall into place. no more stressing ok?
as for upper body, I don't know, i like to use the ab crunch machine. work the whole rectus abdominal area at once. i load it as heavy as i can and come up real slow. when i work them this way, my abs are always sore the next day as apposed to doing them heavy and fast or normal pace.
Here we go....Friday's workouts
This is a timed workout (typically anywhere from 22 minutes to 30)
Wide Grip Assisted Pull-Up, 25 reps
One-Arm Clean and Press, 25 reps each side
Box Jump, 50 reps
Lying Leg Raise with Dumbbells, 50 reps
Romanian Deadlift, 50 reps
Elevated Push-Up, 50 reps
Wide-Grip Assisted Pull-Up, 25 reps
My knee is giving me a bit of a fit. Had a rough time doing cardio this morning. I'm heading to soak it now!
Oh girl, I will be thankful that this craziness is over and I can gain a few pounds back but I am not so hot on the idea of being in front of a camera and in front of the other people at the gym where it will be shot. But, I will overcome that I'm sure - it is a job.
I'm coming around. Ever since I was able to get that abnormal water weight off of me my body is starting to thin out nicely and remain hard. I always worry when I start to lean out that I will lose too much muscle but it doesn't seem to be happening. If anything I'm still gaining. My weight isn't changing much but my body fat % keeps going down. All is well.
Thanks for the encouraging words! I am trying my best to not be obsessed over this. Now, if I could just get rid of work stress ;-)
Muah...
Checking in....
Things are going well. On the final stretch and boy that feels fantastic! Still doing 3 days lifting and 8 - 10 cardio sessions a week. I found that the low calorie "diet" was detrimental to me - not only was I sickly and flat looking I couldn't keep up with clients. Now that is bad. Other competitors and coaches turned me on to the CKD diet (an event based diet for the "advanced" athlete that is planned around specific workouts and glycogen depletion). You can check out a thread in the diet and bodybuilding section (I'm thinking about starting a CKD diet) if you want to follow it.
I have made a HUGE transformation on the diet. I feel 110% better, my body is harder then it has ever been and my shape has changed drastically. All in two weeks.
Warning: This diet is not to be used as a typical diet and you should be in 100% good health before starting and already training at an advanced level. Weight gain will enevitably occur when you go back to a healthy diet (although there are many ways to keep that minimal). The diet allows absoutely NO cheating from the principles what so ever and training is timed around the diet so you have to be flexible with training times/days. It is also very individualized (most hire coaches to guide them) and it takes approximately 3 weeks to get the numbers and foods exactly right for your body (although I hit the jackpot week 1).
Hope you guys are well....I am having blueberry pancakes with syrup this morning so I am doing fantastic ;-) I'm also attending a seminar on hormone therapy and will share all that I learn later this weekend. (I am very exicted about this because where I live there has been a huge resistance to the matter and I have not found a doctor that will work well with my clients - I think today might be the day my valley turns around!)
Be good....
Things are going well. On the final stretch and boy that feels fantastic! Still doing 3 days lifting and 8 - 10 cardio sessions a week. I found that the low calorie "diet" was detrimental to me - not only was I sickly and flat looking I couldn't keep up with clients. Now that is bad. Other competitors and coaches turned me on to the CKD diet (an event based diet for the "advanced" athlete that is planned around specific workouts and glycogen depletion). You can check out a thread in the diet and bodybuilding section (I'm thinking about starting a CKD diet) if you want to follow it.
I have made a HUGE transformation on the diet. I feel 110% better, my body is harder then it has ever been and my shape has changed drastically. All in two weeks.
Warning: This diet is not to be used as a typical diet and you should be in 100% good health before starting and already training at an advanced level. Weight gain will enevitably occur when you go back to a healthy diet (although there are many ways to keep that minimal). The diet allows absoutely NO cheating from the principles what so ever and training is timed around the diet so you have to be flexible with training times/days. It is also very individualized (most hire coaches to guide them) and it takes approximately 3 weeks to get the numbers and foods exactly right for your body (although I hit the jackpot week 1).
Hope you guys are well....I am having blueberry pancakes with syrup this morning so I am doing fantastic ;-) I'm also attending a seminar on hormone therapy and will share all that I learn later this weekend. (I am very exicted about this because where I live there has been a huge resistance to the matter and I have not found a doctor that will work well with my clients - I think today might be the day my valley turns around!)
Be good....
*ebony*
New member
yooo hoo!as long as you are feeling good.
nice! i love seminars, all kinds, always thought it was kinda weird, but there is always something interesting.
Good gracious it has been a long time since I have posted.
My photo shoot was postponed so I took a couple weeks off from strict dieting and calorie restriction. My body loved it! I'll be having photos taken in August so I'll make sure to share then.
I'm doing tabatas for my training right now and they are kicking my butt. Loving it though. Diet is good right now...lots of fruit and vegetables, very little starches, and moderate protein (very little meat). My body is thanking me. I finally broke my plateau of 126...and continuing to lose. I backed away from diets and nutritional advice and simply started listening to my body. I preach it, might as well live it.
Hope everyone is well. I'm on a mini vacation right now but when I get back I'll post some tabatas for you guys to try!
much love...
My photo shoot was postponed so I took a couple weeks off from strict dieting and calorie restriction. My body loved it! I'll be having photos taken in August so I'll make sure to share then.
I'm doing tabatas for my training right now and they are kicking my butt. Loving it though. Diet is good right now...lots of fruit and vegetables, very little starches, and moderate protein (very little meat). My body is thanking me. I finally broke my plateau of 126...and continuing to lose. I backed away from diets and nutritional advice and simply started listening to my body. I preach it, might as well live it.
Hope everyone is well. I'm on a mini vacation right now but when I get back I'll post some tabatas for you guys to try!
much love...
Look at those legs girl! My goodness.finally ur back!! i missed you
*ebony*
New member
that's not the whole leg, just the best part. it gets squishier the higher up you go.lol
OneBreath
Elite Mentor
I think they are looking damn good. It must be that new sitting routine you are working on ;-)
*ebony*
New member
lol, they are the awesomeness in too many ways! i love doing them, any and all variations. good stuff.
OK ladies, way too long since I last checked in.
I am in the process of doing a little pre-wedding prep. Yes, onebreath and I are getting hitched! We have an amazing photographer that will be taking some "sassybun" photos of us in the boudoir so I am in prep mode!
I am following a CKD type diet (as I did a few months ago) and all is well. I'm almost two weeks in and down 5lbs. I've hit 123 which is a low for me. Some is muscle but I am absolutely ok with that. I realized after my last photo prep that I was too muscular and vascular for my clientele so I've lightened up just a tad ;-) My workouts are intense circuit routines with tons of legs 4x week. I follow that with some double stepping the stair climber or interval bike or treadmill. On non training days I get 45 - 60 minutes of cardio in. I have really lightened up since last prep and my body is responding well.
For the first time in probably my entire life I have been consuming a gallon+ of water a day. Many of you know that is my weakness and gulping water in front of clients is a bit unnerving still to me but all I have to do is look at OneBreath and realize, it must be done! He looks amazing.
It is Friday and I am getting riled up for my refeed tomorrow starting at 1! Last week I dropped a pound instead of gaining (seems to happen every time I get a little carbs/sugar in me). Perhaps I can keep that pattern up!
I'd love to hear from you guys...how is everyone doing??
Someone asked me to post my workouts - Both workout A and B are performed 2x week
Leg workout performed as a circuit 2 or 3 times for 10 - 12 reps
Cable low pulley leg extensions on a bench (hmmm...if anyone is interested I could probably get a photo of me doing these)
Plate weighted bridges
Split squat from bench
Walking lunges (30+)
Standing cable leg extensions
Single leg deadlift
Sumo squat on benches
Full body workout performed as a circuit 2 or 3 times for 12 - 15 reps
Reverse grip chest press
Sissy squats (heels on dumbbells)
Deep lunges with power push (leaning completely over front leg)
Wide db row
Front squats
Shoulder press
Side abductors (abs)
Decline twist situps
Crazy Amanda abs and back roll down (don't even ask;-)
Deadlifts
Weighted reverse plank
Enjoy
I am in the process of doing a little pre-wedding prep. Yes, onebreath and I are getting hitched! We have an amazing photographer that will be taking some "sassybun" photos of us in the boudoir so I am in prep mode!
I am following a CKD type diet (as I did a few months ago) and all is well. I'm almost two weeks in and down 5lbs. I've hit 123 which is a low for me. Some is muscle but I am absolutely ok with that. I realized after my last photo prep that I was too muscular and vascular for my clientele so I've lightened up just a tad ;-) My workouts are intense circuit routines with tons of legs 4x week. I follow that with some double stepping the stair climber or interval bike or treadmill. On non training days I get 45 - 60 minutes of cardio in. I have really lightened up since last prep and my body is responding well.
For the first time in probably my entire life I have been consuming a gallon+ of water a day. Many of you know that is my weakness and gulping water in front of clients is a bit unnerving still to me but all I have to do is look at OneBreath and realize, it must be done! He looks amazing.
It is Friday and I am getting riled up for my refeed tomorrow starting at 1! Last week I dropped a pound instead of gaining (seems to happen every time I get a little carbs/sugar in me). Perhaps I can keep that pattern up!
I'd love to hear from you guys...how is everyone doing??
Someone asked me to post my workouts - Both workout A and B are performed 2x week
Leg workout performed as a circuit 2 or 3 times for 10 - 12 reps
Cable low pulley leg extensions on a bench (hmmm...if anyone is interested I could probably get a photo of me doing these)
Plate weighted bridges
Split squat from bench
Walking lunges (30+)
Standing cable leg extensions
Single leg deadlift
Sumo squat on benches
Full body workout performed as a circuit 2 or 3 times for 12 - 15 reps
Reverse grip chest press
Sissy squats (heels on dumbbells)
Deep lunges with power push (leaning completely over front leg)
Wide db row
Front squats
Shoulder press
Side abductors (abs)
Decline twist situps
Crazy Amanda abs and back roll down (don't even ask;-)
Deadlifts
Weighted reverse plank
Enjoy
Congratulations to you and OneBreath; that's awesome!!
Congrats on your wedding! Wishes of happiness for many years to come!
Can I ask why you do so much leg work? Seems like you would be overtraining.....
Can I ask why you do so much leg work? Seems like you would be overtraining.....
Thanks for the well wishes everyone! I am extremely blessed to have OB by my side ;-)
tbellon - my legs respond really well to high volume work so the program is designed with that in mind. My upper body develops nicely so I back off when I am preparing for an event and really focus on lower body (mainly glutes and hams). My legs bulk up easily as well but currently I am after a leaner look. The circuits are designed as such so that you are getting "cardio" in as well. Light to moderate weight is recommended during this type of training and at times, no weight (walking lunges and split squats). I don't recommend this type of program unless you know your body responds well to high volume and you are seasoned in the gym. It is also only a 4 week cycle and lots of epsom salt and sauna work!
More than anything, it shocks my body and it responds. I typically follow a traditional lifting program with crossfit style training intermixed year round.
Update on the refeed: please no more sugar. Geez.
tbellon - my legs respond really well to high volume work so the program is designed with that in mind. My upper body develops nicely so I back off when I am preparing for an event and really focus on lower body (mainly glutes and hams). My legs bulk up easily as well but currently I am after a leaner look. The circuits are designed as such so that you are getting "cardio" in as well. Light to moderate weight is recommended during this type of training and at times, no weight (walking lunges and split squats). I don't recommend this type of program unless you know your body responds well to high volume and you are seasoned in the gym. It is also only a 4 week cycle and lots of epsom salt and sauna work!
More than anything, it shocks my body and it responds. I typically follow a traditional lifting program with crossfit style training intermixed year round.
Update on the refeed: please no more sugar. Geez.
Wow! Congrats to the both of you!
I initially came here (although I do follow your thread every so often) to ask you about yohimbine. I was offered PrimaForce Yohimbine HCL in 2.5mg tabs. Is that a good starting dosage? I'm going to be using it with my ECA stack.
. So up it to more, or down it to less? I figured you'd know since you're the one that introduced it to me!
I initially came here (although I do follow your thread every so often) to ask you about yohimbine. I was offered PrimaForce Yohimbine HCL in 2.5mg tabs. Is that a good starting dosage? I'm going to be using it with my ECA stack.
. So up it to more, or down it to less? I figured you'd know since you're the one that introduced it to me!
OneBreath
Elite Mentor
Wow! Congrats to the both of you!
I initially came here (although I do follow your thread every so often) to ask you about yohimbine. I was offered PrimaForce Yohimbine HCL in 2.5mg tabs. Is that a good starting dosage? I'm going to be using it with my ECA stack.
Thanks!
IW is incredibly busy today so just in case she doesn't get to this go ahead and start with 2.5. Some people handle this much better than others. If you feel your heartrate racing then stay at that dose. If you don't, go up the next day and each day until you feel that heart pumping a bit (at a level that is tolerable to you). I started at 5 and slowly worked up to 15 over the course of a week. IW did about the same.
Also remember that the presence of insulin kills the effects. It's best to take it first thing in the morning on an empty stomach before cardio. If this isn't possible, take it 3 hours after your last meal.
Not sure if IW instructed you on the yohimbine cardio protocol (from lyle mcdonald). Start with 10 minutes of intervals to get stored fat released from those trouble spots, then rest for 5 minutes to let it enter your bloodstream, then use that fat up doing 20 to 30 minutes of steady state cardio.
IW does the intervals on a cycle (i'm liking it now too). Go as hard as you can for 1 minute then go slow/medium for 1 minute. Repeat 5 times. For steady state walking the treadmill on an incline is fine. Just keep your heartrate around 130.
IW will probably check in sometime tomorrow or friday and fix any mistakes i've made
Good luck!
OneBreath
Elite Mentor
One more thing, i wouldn't start out taking the yohimbine with the Ephedrine. The way i mixed the 2 was to take the yohimbine, caffeine, and green tea in the morning. Then do cardio. Then about 3 hours later take my ECA. Then during the weeks i was taking 2 doses, i would take another ECA 3 hours after that.
If you start out taking the yohimbine and ephedrine together, it will be tough to gage your yohimbine dose. This and some say this is dangerous anyway.
If you start out taking the yohimbine and ephedrine together, it will be tough to gage your yohimbine dose. This and some say this is dangerous anyway.
Thanks!
IW is incredibly busy today so just in case she doesn't get to this go ahead and start with 2.5. Some people handle this much better than others. If you feel your heartrate racing then stay at that dose. If you don't, go up the next day and each day until you feel that heart pumping a bit (at a level that is tolerable to you). I started at 5 and slowly worked up to 15 over the course of a week. IW did about the same.
Also remember that the presence of insulin kills the effects. It's best to take it first thing in the morning on an empty stomach before cardio. If this isn't possible, take it 3 hours after your last meal.
Not sure if IW instructed you on the yohimbine cardio protocol (from lyle mcdonald). Start with 10 minutes of intervals to get stored fat released from those trouble spots, then rest for 5 minutes to let it enter your bloodstream, then use that fat up doing 20 to 30 minutes of steady state cardio.
IW does the intervals on a cycle (i'm liking it now too). Go as hard as you can for 1 minute then go slow/medium for 1 minute. Repeat 5 times. For steady state walking the treadmill on an incline is fine. Just keep your heartrate around 130.
IW will probably check in sometime tomorrow or friday and fix any mistakes i've made
Sweet, thanks so much! A lot of good stuff to know before I start taking that with my eca! I never even thought to ask whether I should take it along with my eca or at seperate times throughout the day. Now I know, so thank you much for pointing that out!
And good luck with the marriage, and I hope many happy years to come for you two! You guys deserve it!
abxavier - how is the yohimbine dose coming along? It doesn't take long to bump up the dose. Let me know how it is going...
Shew! OB and I are back from our wedding. We had an amazing time and are overwhelmed with how personal and intimate our ceremony was. I'll share some photos soon.
Thankfully, I came in just right. Last time I dieted down for photos I was too vascular and overly muscular for my market. This time was right on.
Now I'm simply enjoying my time in the gym and relaxed nutrition! Hope everyone is well...
Thankfully, I came in just right. Last time I dieted down for photos I was too vascular and overly muscular for my market. This time was right on.
Now I'm simply enjoying my time in the gym and relaxed nutrition! Hope everyone is well...
Ladies, tell me how you've been! I've been busy answering PM's but haven't had much activity on the board. I miss everyone!
Life is always gratefully demanding. I am fortunate enough to work with amazing women (and several selected men ;-) on a daily basis and have expanded my practice to reach even more. You guys can check out some of the things I have been doing:
Sassybuns Blog
Follow on Facebook
Follow on Twitter
In addition I am training for Crossfit Certification in January. Onebreath and I will be opening a facility in Virginia in the spring! You can check out my workouts on sassybuns. Come leave me some sass!
I hope everyone is well -
Life is always gratefully demanding. I am fortunate enough to work with amazing women (and several selected men ;-) on a daily basis and have expanded my practice to reach even more. You guys can check out some of the things I have been doing:
Sassybuns Blog
Follow on Facebook
Follow on Twitter
In addition I am training for Crossfit Certification in January. Onebreath and I will be opening a facility in Virginia in the spring! You can check out my workouts on sassybuns. Come leave me some sass!
I hope everyone is well -
claricestarling
New member
hey girl, congrates on your wedding! good to see you back
claricestarling
New member
hey girl... i have been reading some of your older posts... you are a fabulous journaler!!! i love the insentive work you put out there... very nice. you stated something that "hit my nerve"...... you said, when you cycle you get a feeling of "pure heaven".... i know that sensation you are talking about... very intresting!! hmmm, i thought i was the only one.... wink! i am still trying to figure it out. ok, thats it....
Glad your looking back on the journal. Since I am posting workouts on my blog now: Sassybuns - Unapologetic Female Power I haven't been updating this journal as much. Feel free to stop by the blog and subscribe.
Intensity is key to sanity!
Intensity is key to sanity!
Look at that new avi ebony - makes me want to whistle! Oh that isn't very zen like is it?
Still training for CrossFit. Or CrossHell as I feel on some days!!
New site launched this past weekend - check it out - freebie waiting for you: www.barenakd.com
With the site launch my workouts, recipes and mischief are now recorded at: posterous - feel free to follow along!
Hope everyone is sassy and training hard!
*ebony*
New member
lol. hey chica!! yeah those squats are finally showing a little bit
my goodness you've been busy. your site looks awesome. gonna have to browse some more!
Oh yeah babyironwings is back?
Yes indeed those squats are paying off! Wow!lol. hey chica!! yeah those squats are finally showing a little bit
my goodness you've been busy. your site looks awesome. gonna have to browse some more!
Glad you like the site. We have some great virtual products launching January 1st!
For those of you that have tried to download the audio "10 Biggest Weight Loss Mistakes...And How To Avoid Them" the link is available again. Go check it out!
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