2008 Competition Prep and Training

[Tatyana]

Re: 2008 Competition Preparation

Need to catch up a bit with what I have done and finishing off this week of pre-exhausting the muscle routine

Saturday, legs and shoulders

Leg training, sometimes I love it sometimes I hate it.

I loved it cause I had my training buddy

The hate bit is mostly all the thoughts before hand about how much it is going to HURT.

Pre-exhaust with some leg extension work

I love moving a lot of weight, but I think for the sake of form, I am going to drop the weight a bit on my squats to make sure I am going to just below parallel, cause I am not doing that with what I used this week, 100kg/220 lb.

I also did drop sets on the hack squat, starting at 260 kg/572 lb, and dropped 20 kg/45 lbs every set

Pre-exhaust with leg curls and then drop-set leg curls

Same sort of thing with shoulders, pre-exhaust with lateral raises, then drop sets

Military press, I am quite pleased with, I am pressing 40 kg/90 lbs. I can remember when I though doing dumbell presses with 6 kg/12 lbs was really really tough.

The best thing about training on the weekend, and training early for a change is the train, eat and then have a nap.

It really has got to be the best way to grow muscles.

Sunday I did back and triceps again

DB pull-overs - Pre-exhaust and then drop sets starting on 25 kg/55 lbs

T-bar rows I dropped the weight at bit to 45 kg/100 lbs

I think that going with perfect form and slow reps at an even cadence, increasing the time under tension really works for me, so if that means fewer ego lifts, so be it.

Close grip cable pull downs - Pre-exhaust and drop sets starting on 60 kg/132 lb, dropping 10 kg with each set

Rope press downs pre-exhaust and then drop sets

Weighted dips

This morning I got up and actually did fasted cardio again, and I did some RUNNING.

The walking thing is really not cutting it for me, and I know running does burn the fat off a lot faster.

I am not doing continual running, really a mix of walk, jog, run, I am going to work up to more of a HIIT thing.

I just weigh so bloody much, and if I run a lot, my knees, achilles and feet HATE ME.

So as there has been far too much typing and not enough visuals, I am going to post some more music.

I have been into Amy Winehouse as of late, love her voice, love her style, love the videos

 

[Tatyana]

Re: 2008 Competition Preparation

Quick update

I am becoming a cardio queen

After heavy chest and bis on Monday, I did another 30 min on the X-trainer.

One hour of walk, jog, run along the seafront Tuesday morning, then back, biceps and some ab work with my training buddy at the other gym we train at.

My new awesome lift, 90 kg/198 lb, and if felt EASY.

So cool, I have been stuck on 70 kg for AGES.

Tonight, my body aches, so I only did 45 min walking, fast pace incline.

I am going to have to take some progress pics or something soon to make this journal more exciting, even I am a bit tired of just writing out what I am doing

 

[princesa]

Re: 2008 Competition Preparation

i tell ya.. you are like a :wonder woman:

take some pics when you can, would love to see your muscles

 

[Tatyana]

Re: 2008 Competition Preparation

i tell ya.. you are like a :wonder woman:

take some pics when you can, would love to see your muscles

Progress pics are LONG overdue.

I am re-arranging my flat (again), so I will be able to take pics in the same location as before.

Same lighting, same time of day, it's the scientist in me keeping the variables the same.

Today, cardio only, think it was about a 45 min walk-jog thing along the sea front, some of it on the beach.

I couldn't find my heart rate monitor so no specifics.

I am aching from the last two days of heavy training anyway, I usually don't like training more than two days in a row, just gets to be too much.

 

[Tatyana]

Re: 2008 Competition Preparation

I was on-call in the hospital last night, so not much sleep at all, and it does make thing a bit odd for training and also having my calories work out over 24 hours.

I don't have the luxury of time if I want to do a BNBF qualifier this year, so it is CARDIO, CARDIO, CARDIO.

45 min this morning on the x-trainer.

Tonight I did heavy chest, biceps and calves, swapped it up a bit so that I can do legs more well rested, chest is getting hit twice this week.


Chest wasn't as heavy as earlier in the week, I was tired, and also even though I love the big, heavy, ego lifts, pushing as much weight as I possibly can, it is not always the best thing for muscle growth, takes too long to recover, and can just really suppress the CNS and immune system.

All of this training was quite slow, controlled (long time under tension) with an 'explosive' positive.

Also, my training buddy can't train on Fridays, so silly to go really heavy on my own. I did on Monday, and my last rep on bench I had to drop onto my chest and roll it down my body, not very good form

Incline bench 45 kg/99 lb

DB flat bench 17.5 kg/39 lb

Cable cross overs 20 kg/44 lb

Dips

Seated decline DB curls 12 kg/26 lb

E-Z curls 25 kg/55 lb

Seated calf raises 40 kg/88 lb

45 min walking cardio, 10 percent incline, 4 km/h

The gym was playing this banging miami 08 remix that I can't remember now, but it really, really helped to keep moving.

Felt fab by the time I left the gym.

 

[Thandie]

Re: 2008 Competition Preparation

I was on-call in the hospital last night, so not much sleep at all, and it does make thing a bit odd for training and also having my calories work out over 24 hours.

I don't have the luxury of time if I want to do a BNBF qualifier this year, so it is CARDIO, CARDIO, CARDIO.

45 min this morning on the x-trainer.

Tonight I did heavy chest, biceps and calves, swapped it up a bit so that I can do legs more well rested, chest is getting hit twice this week.


Chest wasn't as heavy as earlier in the week, I was tired, and also even though I love the big, heavy, ego lifts, pushing as much weight as I possibly can, it is not always the best thing for muscle growth, takes too long to recover, and can just really suppress the central nervous system and immune system.

All of this training was quite slow, controlled (long time under tension) with an 'explosive' positive.

Also, my training buddy can't train on Fridays, so silly to go really heavy on my own. I did on Monday, and my last rep on bench I had to drop onto my chest and roll it down my body, not very good form

Incline bench 45 kg/99 lb

DB flat bench 17.5 kg/39 lb

Cable cross overs 20 kg/44 lb

Dips

Seated decline DB curls 12 kg/26 lb

E-Z curls 25 kg/55 lb

Seated calf raises 40 kg/88 lb

45 min walking cardio, 10 percent incline, 4 km/h

The gym was playing this banging miami 08 remix that I can't remember now, but it really, really helped to keep moving.

Felt fab by the time I left the gym.

Tatyana-
your work out is very good and if you want your legs to be more cut, 45 minutes with an incline is excellent...

Tatyana, how can I get help to upload pictures on a thread? I upload it on Photobucket, but then where did it go?

 

[Tatyana]

Re: 2008 Competition Preparation

Tatyana-
your work out is very good and if you want your legs to be more cut, 45 minutes with an incline is excellent...

Tatyana, how can I get help to upload pictures on a thread? I upload it on Photobucket, but then where did it go?

It should be in your album.

You cut the image code and then paste it into the thread.

I did some progress pics on Sunday, but I have been ILL since then.

Sunday was dreadful, I think it is flu, I threw up and then could barely manage even whey coolers.

The thought of anything not clear or solid just turned my stomach.

I have been getting food into me since then, but I have been sleeping a fair amount.

 

[Thandie]

Re: 2008 Competition Preparation

It should be in your album.

You cut the image code and then paste it into the thread.

I did some progress pics on Sunday, but I have been ILL since then.

Sunday was dreadful, I think it is flu, I threw up and then could barely manage even whey coolers.

The thought of anything not clear or solid just turned my stomach.

I have been getting food into me since then, but I have been sleeping a fair amount.

Than you Tatyana, I think I got it now..
Uuuuhh, I hope you feel better. Rest, rest, rest and lots of liquids.

Please post some pictures!!

 

[Tatyana]

Re: 2008 Competition Preparation

Here goes the pics.

 

[Tatyana]

Re: 2008 Competition Preparation

And the new bikini. RAAAAAAAAAAAAAAAAAAAWWWWWWWWWWRRRRR



What I don't get is how my legs can look so skinny from the front yet so bloody BIG from the back and side. I would kill for that awesome outer quad teardrop

 

[GUARDIAN]

Re: 2008 Competition Preparation

And the new bikini. RAAAAAAAAAAAAAAAAAAAWWWWWWWWWWRRRRR



What I don't get is how my legs can look so skinny from the front yet so bloody BIG from the back and side. I would kill for that awesome outer quad teardrop

Front Squats with toes point out 45 degrees with heels in and a slightly wider than shoulder width stance.

 

[needtogetaas]

Re: 2008 Competition Preparation

I new there was a reason I kept this thread on file.

 

[Tatyana]

Re: 2008 Competition Preparation

Front Squats with toes point out 45 degrees with heels in and a slightly wider than shoulder width stance.

Ta, I haven't done front squats in awhile.

I have been doing most things for legs with a closer stance, i.e) leg press, hack squats, toes pointed in for leg extensions, same principle?

 

[Bikini Mod]

Re: 2008 Competition Preparation

Dayum....

Also the question about the quads. When you do leg extensions do you turn your feet slightly outward? A little thing like that MAKES A HYUGE DIFFERENCE.

 

[Tatyana]

Re: 2008 Competition Preparation

Dayum....

Also the question about the quads. When you do leg extensions do you turn your feet slightly outward? MAKES A HYUGE DIFFERENCE.

I think I am going to have to focus on that, my inner teardrop is ok, I had thought it was small until the fat started coming off.

LOL, I told you I had a big ass

 

[Go For Gains]

Re: 2008 Competition Preparation

Youll get many opionions on this..but I really belive in the LEG PRESS for the tear drop development. feet posistion is important

 

[Tatyana]

Re: 2008 Competition Preparation

Youll get many opionions on this..but I really belive in the LEG PRESS for the tear drop development. feet posistion is important

I am doing legs tonight, shoulder width, toes slightly out?

 

[Bikini Mod]

Re: 2008 Competition Preparation

Toes turned out is the ticket as this position shifts the focus of the quad's work towards the outside... the part you WANT to develop.

 

[Thandie]

Re: 2008 Competition Preparation

Toes turned out is the ticket as this position shifts the focus of the quad's work towards the outside... the part you WANT to develop.

Toes turned out and wide legs is right...

 

[GUARDIAN]

Re: 2008 Competition Preparation

Ta, I haven't done front squats in awhile.

I have been doing most things for legs with a closer stance, i.e) leg press, hack squats, toes pointed in for leg extensions, same principle?

same principle. i find front squats target more quad and less ham/glutes like other exercises. since u say the back of your legs look much bigger than the front time to shift focus.

 

[GUARDIAN]

Re: 2008 Competition Preparation

leg presses incorporate more hamstring than front squats.

though the overall key is the toes out and pressing through the heels as i mentioned above.

 

[Bikini Mod]

Re: 2008 Competition Preparation

I do agree with front squats, very few use this very effective movement because frankly, it is just too hard.

Too bad though, because they are the shit as they force your back to work less and your legs to work more.

 

[Thandie]

Re: 2008 Competition Preparation

I do agree with front squats, very few use this very effective movement because frankly, it is just too hard.

Too bad though, because they are the shit as they force your back to work less and your legs to work more.

I use it any chance I get. I have to build the inner thigh as well. Hack squat, lying down leg press and with an 80lbs DB. Same principle. Is good to vary it so you hit different fibers.

 

[Bikini Mod]

Re: 2008 Competition Preparation

I use it any chance I get. I have to build the inner thigh as well. Hack squat, lying down leg press and with an 80lbs DB. Same principle. Is good to vary it so you hit different fibers.

BE VERY CAREFUL with both hack squat and lying down leg press!!!

 

[Tatyana]

Re: 2008 Competition Preparation

K, finally went back to work after three days off, and back to gym tonight.

My training buddy and I are quite a pair right now, he broke his toe on Monday, last week he concussed himself.

I dropped the weight a bit, and instead of the close foot neutral placement I have been doing, I did turn my toes out a bit more, and it does seem to be hitting my outer quads more.

I have to watch my form as my hamstrings and glutes do have a tendency to take over, I have know for ages that my hamstrings are stronger than my quads, no time like now to address it.

Also did some shoulders, it wasn't a bonkers balls to the wall training session, but it felt great to be back in the gym (I have such a hard time staying out when I am unwell).


Fab old school tune that has been played a lot recently in my gym

Liquid - Sweet Harmony

 

[Tatyana]

Re: 2008 Competition Preparation

Quick update.

Legs on Thursday, thought my quads would be a lot more sore, but NO, same old same old, hams and glutes , and I took it quite easy on stiff leg deadlifts as well.

My work schedule is a bit demanding for the next week, I am on-call tonight and I haven't been able to log onto Elite as of late due to a firewall.

Not fun as it does help when I have to stay up all night.

Today I moved into my German volume training again, chest, biceps and calves today, and can I FEEL it already.

I think I will be doing legs tomorrow if I am not to knackered with a mate from work, and I think I will be doing front squats instead of regular squats.

On a happy note, the next day when I was walking into work, I ran into a friend who was on her way home from being on call.

The first thing she said to me was that my quads looked 'bulgy'

 

[mydawgs]

Re: 2008 Competition Preparation

I think your legs have a great shape!!! And I love a nice lookin leg with "bootie" attached to it...nothin wrong with that! I got the bootie thing myself. Your muscle looks mature and well proportioned...I have been doing high rep deep squats just to tweek up the separation between the ham and glutes..it has shown results (lord I'm fighting 48 years of GRAVITY!!!). The issue for me is going deep..my knees complain a bit.

Good luck...you look great!

 

[Tatyana]

Re: 2008 Competition Preparation

Just found this and so I can find it again easily...........

2-1/2 cups hard red wheat
1-1/2 cups spelt or rye (Biblically spelt was used, Ezekiel 4:9)
1/2 cup barley (hulled barley)
1/4 cup millet
1/4 cup lentils (green preferred)
2 Tbs. great northern beans
2 Tbs. red kidney beans
2 Tbs. pinto beans
Stir the above ingredients very well. Grind in flour mill.
(NOTE: all of these grains and beans can be ground in a mill with no problems).
Measure into large bowl :
4 cups lukewarm water
1 cup honey
1/2 cup oil
Add to liquids:
freshly milled flour from the above mixture of grains
2 tsp. salt
2 Tbs. yeast
Stir or knead until well kneaded about 10 minutes. This is a batter type bread and will not form a smooth ball.
Pour dough into greased pans. You may use 2 large loaf pans (10x5x3) or 3 med. loaf pans or 2-9x13 brownie pans. Let rise in a warm place for one hour or until the dough is almost to the top of the pan. If it rises too much it will over flow the pan while baking. Bake at 350o for 45-50 minutes for loaf pans and 35-40 minutes for brownie pans.

 

[Tatyana]

Re: 2008 Competition Preparation

I think your legs have a great shape!!! And I love a nice lookin leg with "bootie" attached to it...nothin wrong with that! I got the bootie thing myself. Your muscle looks mature and well proportioned...I have been doing high rep deep squats just to tweek up the separation between the ham and glutes..it has shown results (lord I'm fighting 48 years of GRAVITY!!!). The issue for me is going deep..my knees complain a bit.

Good luck...you look great!

Thanks hun,

I do think something is finally shifting a bit, I am getting more shape to my legs.

After being on-call Saturday night, and with the HIDEOUS weather we had in England the past two days (one month of rain in TWO DAYS), I really couldn't be bothered to go to the gym on Sunday.

Yesterday, legs.

High volume squats, OMG.

If anyone thinks that going heavy is 'harder' than high volume, think again.

My legs are sore for days after each time I do this, and the cardiovascular work out is BONKERS.

Tonight was a bit odd, as my gym closed early because of problems with the lighting, so instead, I went for a run on the beach.

It was awesome and just what I really needed, the cardio has been missing.

I did about 20-30 min walking to the gym and back again, and then 40 min doing a walk, jog, run thing, 226 kcals, average heart rate 120 bpm.

I do love my heart rate monitor.

 

[Thandie]

Re: 2008 Competition Preparation

Thanks hun,

I do think something is finally shifting a bit, I am getting more shape to my legs.

After being on-call Saturday night, and with the HIDEOUS weather we had in England the past two days (one month of rain in TWO DAYS), I really couldn't be bothered to go to the gym on Sunday.

Yesterday, legs.

High volume squats, OMG.

If anyone thinks that going heavy is 'harder' than high volume, think again.

My legs are sore for days after each time I do this, and the cardiovascular work out is BONKERS.

Tonight was a bit odd, as my gym closed early because of problems with the lighting, so instead, I went for a run on the beach.

It was awesome and just what I really needed, the cardio has been missing.

I did about 20-30 min walking to the gym and back again, and then 40 min doing a walk, jog, run thing, 226 kcals, average heart rate 120 bpm.

I do love my heart rate monitor.

High volume is defenitely more challenging.
I love my heart rate monitor as well. Hate to work out without it. Good job, girl!!

 

[Tatyana]

Re: 2008 Competition Preparation



My legs are STILL mullered.

Something that amused me to bits happened today in the lab.

Our two analysers in the main lab are set together in a way that you can brace yourself between them and do dips or leg raises.

So while I was in the main lab, the two young men I work with, who do work out asked me 'how strong are your triceps'?

I said 'quite'.

So of course, they asked how many dips I could do.

One of the young men could only do one (he is about 107 kg and 22% bodyfat), and the other could do 2, although it was wobbly.

I had no idea but got on the analyser and banged out about 15, then dipped and held it, pushed up slowly (twice).

I only stopped as I knew tonight I would be doing high volume skull crushers



It is times like this that it is so empowering to feel strong and fit.

I also did back tonight.

No cardio, but after work, I did my grocery shopping, and I was walking for at least an hour, and I ended up carrying about 40-50 lbs home.

Now I have three 12 hour days in a row at work

Sometimes my schedule sucks.

 

[Tatyana]

Re: 2008 Competition Preparation

The first of my three long days at work are over, my work schedule is a bit bonkers at times.

It is either things like this, three long days, or I will only be working two nights in a week.

No weight training yesterday, it was cardio, walking and lots of it.

I wore my heart rate monitor, because I have one and I like gadgets.

In total I walked 3 hours, but only 45 min in the gym.

I burned about 500 kcals in this time.

I was going to leave the cardio in the gym, but in the evening, I had a patient with some seriously abnormal triglycerides and glucose, so I had to phone his doctor.

While I was checking on his request form, I noticed the clinical detail: BMI of 48.

It is seeing those sorts of things daily in the hospital, and then all of the obese people when I walked to the town center to do my grocery shopping that are serious motivation.

How people let themselves get into that state, it is a bit of a concern. It is not like it happens overnight, but once that weight is on, it is such a huge effort to take it off.

Just for fun, I am wearing my heart rate monitor all day today at work, just to see how many calories I burn.

I have worn a pedometer at work before, and in one one call session, I have logged up 6 miles walking, and that is basically just in the lab.

A couple of observations so far:

Just walking around, my heart rate is about 70 bpm.

As soon as I carry something heavy (groceries can weigh up to 40 lbs) or walk up stairs or uphill, it increases to about 90 bpm.

It takes a massive effort for me to get my heart rate up to 110-120 bpm on a treadmill, the incline has to be at least 10% and at 4 km/h.

I don't think that walking is ideal for me, I am going to do more on the bike and x-trainer, or interval running.

 

[Tatyana]

Re: 2008 Competition Preparation

My days are sort of running into each other now, one more to go.

Today as an experiment, I wore my heart rate monitor the time I was out of the house.

Here is the results of my little experiment:

14 hours 32 min

1511 kcals total

Average heart rate 72 BPM

I did 45 min on the bike after work tonight, it was easier to keep my heart rate higher, but I did notice that my monitor did 'cut out' a few times.

Weird thing today, usually I don't have to deal with patients, and I quite like that to be honest.

I had to phone a young diabetic to let them know something was so seriously out of range, he needed to come into the hospital.

He was out and about and said he might be able to make it in later, but if not defo tomorrow.

Even me telling him that his heart could stop beating didn't seem to phase him that much.

This is the only good thing about working tomorrow, I will be calling him again if I don't see him in AE.

 

[Tatyana]

Re: 2008 Competition Preparation

I finished off my high volume training yesterday with legs.

There is something to be said about how quickly you adapt to training, as the high volume squatting was not nearly a difficult as it was 6 days ago.

I started back on heavy this week, back and tris, and it was one of those AWESOME workouts, full on grunt session.

I moved some serious weight

Close grip pull downs 65 kg/143 lb

Dorian rows 50 kg/110 lbs

Hammerstrength seated rows 40 kg/88 lb a side

This is where I started to had my first amusing moment in the gym.

I grabbed an already loaded E-Z curl bar for french press/skull crushers and one of the somewhat newbie Russian lads in the gym said to me 'Isn't that a bit heavy for you?"

It was, as it was about 10 kg more than I am used to about 42 kg/92 lbs, but I managed it.

After all he said was 'wow, you are strong for a woman'

My next amusing moment was after deads, and I had a new PB, 110 kg/242 lb for 3 reps, then I repped out at 100 kg/220 lbs.

It is a bit embarassing, cause even though I can move this much weight, I am a bit spastic at loading and unloading the Olympic bars, and another lad in the gym (also quite a newbie) asked if I needed help and helped me put my weights away.

That just doesn't happen in my gym, and it was all about the whole helping out another lifter when you know they just pushed themselves to the max.

I do love my gym.

I also did 45 min on the x-trainer after, which FLEW by as another girl I know got on the x-trainer next to me and we had a lovely chat.

GOD, I can feel all the muscles in my back already. It could be interesting tomorrow.

 

[Thandie]

Re: 2008 Competition Preparation

I finished off my high volume training yesterday with legs.

There is something to be said about how quickly you adapt to training, as the high volume squatting was not nearly a difficult as it was 6 days ago.

I started back on heavy this week, back and tris, and it was one of those AWESOME workouts, full on grunt session.

I moved some serious weight

Close grip pull downs 65 kg/143 lb

Dorian rows 50 kg/110 lbs

Hammerstrength seated rows 40 kg/88 lb a side

This is where I started to had my first amusing moment in the gym.

I grabbed an already loaded E-Z curl bar for french press/skull crushers and one of the somewhat newbie Russian lads in the gym said to me 'Isn't that a bit heavy for you?"

It was, as it was about 10 kg more than I am used to about 42 kg/92 lbs, but I managed it.

After all he said was 'wow, you are strong for a woman'

My next amusing moment was after deads, and I had a new PB, 110 kg/242 lb for 3 reps, then I repped out at 100 kg/220 lbs.

It is a bit embarassing, cause even though I can move this much weight, I am a bit spastic at loading and unloading the Olympic bars, and another lad in the gym (also quite a newbie) asked if I needed help and helped me put my weights away.

That just doesn't happen in my gym, and it was all about the whole helping out another lifter when you know they just pushed themselves to the max.

I do love my gym.

I also did 45 min on the x-trainer after, which FLEW by as another girl I know got on the x-trainer next to me and we had a lovely chat.

GOD, I can feel all the muscles in my back already. It could be interesting tomorrow.

Sounds like a fab workout, Tat...

 

[Tatyana]

Re: 2008 Competition Preparation

It was an awesome workout.

I had yesterday off, I really need to get more sleep and I ended up working late due to another scientist having an emergency.

I have also had to rearrange my on calls, and now I am working the next two weekends (that will end up being 5 weekends in a row), and working late again on Friday.



Today I realised I am almost as pure as the driven snow except for the following:

Not enough sleep

Not enough water

Too much coffee

Too much artificial sweetners

Cardio is starting to come along

I think I may need to develop a bad habit

Chest, biceps and calves today and as chest is my weakest body part, no amazing lifts.

Also keeping this short and sweet so I can get up for cardio in the morning.

Tonight, 50 min on the bike, average heartrate 127 bmp and 294 kcals burned.

I also walked for about an hour and a half today as well, just due to journeys to work, the gym and lunchtime grocery shopping.

 

[Tatyana]

Re: 2008 Competition Preparation

Just got in from a run on the beach, I am so HAPPY, I managed to get out of bed and do fasted morning cardio.

It was a sort of run, jog, walk thing on the beach

42 min
280 kcals
average heart rate 132 bpm

Last night - heavy legs and shoulders.

I didn't go heavier on many things except

Stiff leg dead lifts 60 kg/132 lbs (could go heavier, I really need to start taking a journal to the gym)

Standing military press 42 kg/95 lbs

I am getting into cardio, and even though I love the excuse of no cardio on leg day, I did walk after training last night.

11 percent incline, 3.5 km/h

41 min
228 kcals
average heart rate 119 bpm

(god I love my heart rate monitor)

I am also walking about 1.5-2 hours a day just due to lifestyle, walking into work and back, walking downtown and doing my shopping.

 

[Tatyana]

Re: 2008 Competition Preparation

Morning cardio again before work (on call today, I can't wait till I have a weekend clear)

43 min
282 kcals
Average heart rate 132 bpm



It looks like I have burned 2600 kcals this week, which hopefully equates to close to a lb of fat (3500 kcals)

I do have to say, the HUNGER was bonkers yesterday, I do think that morning cardio does kick metabolism into high gear.

On a good note, it made me drink a LOT more water just to deal with the hunger pangs between meals.

 

[Tatyana]

Re: 2008 Competition Preparation



I was on call Sunday night, and after working Saturday day, Sunday day was a bit of a write off.

I finished off my heavy 'week' last night with back and tris.

A lot of the stacks in my gym are just numbered, and the exact weight of some of the plates ??????

I was training in my other gym in Rayleigh, so I have a much better idea of what I am lifting

Close grip pulldowns 80 kg/176 lb

Bent over rows 50 kg/110 lb

Cable seated rows 100 kg/220 lb

Close grip push downs 80 kg/176 lb

French Press 35 kg/77 kg

Tonight I moved into more of a drop set type of training, chest and biceps

I love training chest, mostly as it has been so hard to build up any pecs

Flat flyes 18 kg/40 lb

Incline DB press 22 kg/48 lb

Flat Bench 50 kg/110 lb

Dips

E-Z curls 37.5 kg/ 83 lb

Seated DB curls 12 kg/26 lb

No cardio tonight, I am riding my bike to work tomorrow, could be interesting

 

[Tatyana]

Re: 2008 Competition Preparation

This morning I cycled into work, it is between 12-13 miles, and freaking hilly in places.


It took me 1 hour, 21 min, I burned 519 kcals, and my average heart rate was 130 bpm.

I thought I was going to have to walk up bloody Bread and Cheese Hill on the way home, it was a bit scary speeding down it this morning.

However, it only took me one hour and five minutes to get home, burned 399 kcals, average heart rate was 126 bpm.



I used to catch a lift with a woman who lives close to me, and if all went well, then it would take 20-30 min, but with traffic, it often took a lot longer.

Walking to the station and catching the train takes about 45-50 min.

I think I am onto something here.

I don't think I would want to do this in the winter with the rain etc, but while the weather is great, I am going to use my bicycle commuting as much as possible, I am just going to have to watch for over-training (or it is going to sort out me not getting enough sleep).

 

[Thandie]

Re: 2008 Competition Preparation

This morning I cycled into work, it is between 12-13 miles, and freaking hilly in places.


It took me 1 hour, 21 min, I burned 519 kcals, and my average heart rate was 130 bpm.

I thought I was going to have to walk up bloody Bread and Cheese Hill on the way home, it was a bit scary speeding down it this morning.

However, it only took me one hour and five minutes to get home, burned 399 kcals, average heart rate was 126 bpm.



I used to catch a lift with a woman who lives close to me, and if all went well, then it would take 20-30 min, but with traffic, it often took a lot longer.

Walking to the station and catching the train takes about 45-50 min.

I think I am onto something here.

I don't think I would want to do this in the winter with the rain etc, but while the weather is great, I am going to use my bicycle commuting as much as possible, I am just going to have to watch for over-training (or it is going to sort out me not getting enough sleep).

That's such a fabulous idea to burn calories. I can't even imagine biking in London, but then again, imagine biking in NYC; and I used to do it

 

[Tatyana]

Re: 2008 Competition Preparation

That's such a fabulous idea to burn calories. I can't even imagine biking in London, but then again, imagine biking in NYC; and I used to do it

I have biked in London, it is pretty scary, but I live just outside London, so I have the best of both worlds.

I live where the Thames starts, so I can do about half my journey along the 'sea' and through Hadleigh Castle country park, but it is really TOUGH as some of it is off-roading.

There are a lot more bike paths than I remember, so some areas are really lovely to bike.

Tonight I had a great workout, legs and shoulders.

The most awesome about training tonight was that I wore shorts, and I could see my quads are cutting up, and also I changed to front squats.

I was able to use 60 kg/132 lb, and although I could really feel some of my upper body really having to work to hold the bar in place, when I first did these two years ago, I could BARELY manage the empty bar!

There was some serious tension through the area around my serratus, but it felt good.

 

[GUARDIAN]

Re: 2008 Competition Preparation

I

Tonight I had a great workout, legs and shoulders.

The most awesome about training tonight was that I wore shorts, and I could see my quads are cutting up, and also I changed to front squats.

I was able to use 60 kg/132 lb, and although I could really feel some of my upper body really having to work to hold the bar in place, when I first did these two years ago, I could BARELY manage the empty bar!

i knew u would join the dark side .

 

[Tatyana]

Re: 2008 Competition Preparation

76 miles, 2704 kcals and 7 hours and 20 minutes, is what I have just done on my bike in three days.

I am very saddle sore, tired, but feel like I have really accomplished something.

I still have to ride to work tomorrow, and then home Sunday morning, I am having Monday off, so no bike riding for a wee break.

I am going to have to train tomorrow, tonight I am just feeling a bit oo tired, hopefully finish the last of my routine on Sunday and be back to a Monday-Monday set routine next week.



It is not bloody flat either, I live in WestCLIFF-on-Sea, I have to travel through Leigh CLIFFS Parade, Bread and Cheese HILL and Clay HILL Road.

Mostly long and gradual hills on the way to work, just two steep ones on the way home.

I am really happy it is easier on the way home.

I will have to take some progress pics again soon to see if this cardio is actually having an effect, I bloody hope it is doing something for me and not just being kind to the environment.

 

[Tatyana]

Re: 2008 Competition Preparation

Back, Tris, and abs - 29 min, 134 kcals, average heart rate 110 bpm

I am on call tonight, going to cycle into work in a bit, I am feeling quite strong and well rested still.

Ok, this is really girlie, but I do find that wearing cute gym stuff does help motivate me.

 

[Smurfy]

Re: 2008 Competition Preparation

Back, Tris, and abs - 29 min, 134 kcals, average heart rate 110 bpm

I am on call tonight, going to cycle into work in a bit, I am feeling quite strong and well rested still.

Ok, this is really girlie, but I do find that wearing cute gym stuff does help motivate me.

lol true!

i love all the biking you're doing. when you bike to work, do you arrive all sweaty? thats what would keep me from doing it

 

[GUARDIAN]

Re: 2008 Competition Preparation

Back, Tris, and abs - 29 min, 134 kcals, average heart rate 110 bpm

I am on call tonight, going to cycle into work in a bit, I am feeling quite strong and well rested still.

Ok, this is really girlie, but I do find that wearing cute gym stuff does help motivate me.

we pair the same muscle groups

 

[Tatyana]

Re: 2008 Competition Preparation

lol true!

i love all the biking you're doing. when you bike to work, do you arrive all sweaty? thats what would keep me from doing it

I am a bit sweaty, but I bring a change of clothing, and I find that work-out sweat is different from nervous sweat, not stinky.

A quick wipe down in the bathroom, I am ready to go.

Sometimes I am really amazed at how far I have come.

As I am getting comp ready, I do have quite a critical eye, and I keep doing this pinch test on myself to remind me of how much fat I do have to strip.

Then I go to the gym and see some of the newbie lads training, and I know they are watching me as I look about 10 x as muscular as them, I am lifting the same as them even though I am a wee slip of a nattie lass.

Yesterday was like that.

The other thing is that I don't mess around, 30 min, back, tris and abs, boom, boom, boom, 130 kcals and an average heart rate of 109 bpm.

I know it got up to about 160 doing t-bar rows though, (god I love to grunt those ones out, I am currently doing 50 kg + whatever the oly bar adds/110 lbs) for sets of 8 reps.

Considering at least 10 minutes is rest between sets and setting up the bars, it really doesn't take much if you put in the effort/intensity while training.

This is the other thing I am noticing.

Charles Pollequin has said that athletes will adapt to a workout in 6 training sessions.

I did my fourth trip into work, (8 times in total if you consider the trip home, but it is quite different).

I have already cut 10 min off my journey, so from 124 min to 114, the trip home is still close to the same.

Instead of having to switch to the lowest gear and struggle up the hills, I am doing the standing pedalling thing and powering up most of the hills.

It really doesn't feel like a massive efffort, but I did have a fantastic endorphins rush when I arrived at work.

I was on call last night, cycled home, it is getting to be easy.

I had four hours of sleep, got up and did chest and triceps

I am tired, but really pleased as I think I am finally starting to have that hard and ripped look.

It is going to be all about counting calories and loads of cardio for the next six weeks.

 

[GUARDIAN]

Re: 2008 Competition Preparation

Do u use the t-bar apparatus or do u stick a barbell in the corner (old school)?

 

[Tatyana]

Re: 2008 Competition Preparation

Do u use the t-bar apparatus or do u stick a barbell in the corner (old school)?

Old school.

I have tried a few T-bar row machines, they don't feel right.

The only thing I think would be good is something I saw in NYC. It was similar to a hinge that would hold an olympic bar.

 

[Tatyana]

Re: 2008 Competition Preparation

I usually wouldn't post this but I think that this is really important.

I have today off work, and it is a REST day.

Completely totally off, minimal work, a bit of laundry, cooking, sort of thing.

LOADS of sleep (I love my naps), plus extra food, including CARBS.

REST and RE-FEED.

I think this gets over-looked and it is just as important as the training.

 

[nikkita]

Re: 2008 Competition Preparation

Sure it often gets over-looked, but if you are on your resting day take it easy on house chores, it also consumes energy.

 

[Thandie]

Re: 2008 Competition Preparation

I usually wouldn't post this but I think that this is really important.

I have today off work, and it is a REST day.

Completely totally off, minimal work, a bit of laundry, cooking, sort of thing.

LOADS of sleep (I love my naps), plus extra food, including CARBS.

REST and RE-FEED.

I think this gets over-looked and it is just as important as the training.

You are right Tatyana, most people think is go,go, go and no rest in order to stay in shape and good health, and is as important to work as it is to rest. I had a seminar this weekend and was basically sitting for more then 14 hours and I look as if I've lost muscles, (looks flat) have been cranky all day and it's all due to lack of rest and not feeding properly.

 

[Tatyana]

Re: 2008 Competition Preparation

Sure it often gets over-looked, but if you are on your resting day take it easy on house chores, it also consumes energy.

Any excuse I can take to not do housework, I use it.

Really, I should hire a cleaner. I love cooking, cleaning, really not my thing.

It was just sweeping the floor, a few dishes (I so need to get a dishwasher), one load of laundry, and then some food prep for tonight and the next two days.

Thandie,

I know what you mean about grumpy, that is a part of comp prep, but too much, I think it is a sign of over-training.

I think in some ways my job makes it essential to take extra rest, I do work overnight at times.

I love when my body aches, and going to heavy with chest and tris the last two days, I can really feel it in my elbows and arms.

I love that feeling, but training on top of that............

Even cardio, I will be doing another 80 miles in the next three days, so doing cardio today (even though I considered it) would just be detrimental.

It is hard NOT to train sometimes, or then not eat as much, but muscle grows when you rest, so I also feed myself well on some rest days.

 

[GUARDIAN]

Re: 2008 Competition Preparation

I usually wouldn't post this but I think that this is really important.

I have today off work, and it is a REST day.

Completely totally off, minimal work, a bit of laundry, cooking, sort of thing.

LOADS of sleep (I love my naps), plus extra food, including CARBS.

REST and RE-FEED.

I think this gets over-looked and it is just as important as the training.

this is my achilles heel. i will still do 2 cardio sessions on my off day. i havent had a week off in over 1.5 years.

i need 2 learn how to rest and relax but i feel like such a lazy ass when i dont workout.

 

[Tatyana]

Re: 2008 Competition Preparation

this is my achilles heel. i will still do 2 cardio sessions on my off day. i havent had a week off in over 1.5 years.

i need 2 learn how to rest and relax but i feel like such a lazy ass when i dont workout.

Really?

Just think how much bigger you could be if you gave your muscles the chance to grow.

I took a week off at Christmas, that was the diet, everything.

In all honesty, I wish I had eaten more naughty food as soon as I started dieting again.

I think it is possible to get away with that sort of training for awhile, but you do burn yourself out.

I know I am making much better gains in the muscle domain by only training 4 x a week (and my workouts are usually 30-45 min) and when I use lifestyle walking as my cardio (It is ususally is 2 h/day in total 3-4 days a week).

I walk everywhere, so much better to walk as transport than spend hours on a treadmill.

I have stopped doing cardio proper in the off season the last two years, I might carry on just to say in the habit so it doesn't seem so evil when I have to start again.

 

[dirty~d~]

Re: 2008 Competition Preparation

I usually wouldn't post this but I think that this is really important.

I have today off work, and it is a REST day.

Completely totally off, minimal work, a bit of laundry, cooking, sort of thing.

LOADS of sleep (I love my naps), plus extra food, including CARBS.

REST and RE-FEED.

I think this gets over-looked and it is just as important as the training.

Rest is VERY important. One thing I miss the most about riding the bus to/from work was the nap time. A solid 40 minutes, one way. I always felt like a champ on lift days.

My rest days are just that... rest and eat.

I love reading this thread. It helps keep me motivated to hit it hard every time. Thanks for the inspiration, T!

 

[GUARDIAN]

Re: 2008 Competition Preparation

i will have a "forced" layoff in december when i got to cabo for a week but i will most likely be checking out the resort fitness center...lol.

currently i do a 4 on 1 off split. i will try to drop the cardio on those off days.

Really?

Just think how much bigger you could be if you gave your muscles the chance to grow.

I took a week off at Christmas, that was the diet, everything.

In all honesty, I wish I had eaten more naughty food as soon as I started dieting again.

I think it is possible to get away with that sort of training for awhile, but you do burn yourself out.

I know I am making much better gains in the muscle domain by only training 4 x a week (and my workouts are usually 30-45 min) and when I use lifestyle walking as my cardio (It is ususally is 2 h/day in total 3-4 days a week).

I walk everywhere, so much better to walk as transport than spend hours on a treadmill.

I have stopped doing cardio proper in the off season the last two years, I might carry on just to say in the habit so it doesn't seem so evil when I have to start again.

 

[Tatyana]

Re: 2008 Competition Preparation

I trained legs last night, but as I am cycling so much and have a niggle on one knee, I didn't push it (which was a good thing for how it felt cycling in this morning).

I am focusing on bringing my outer tear drop up, so close stance, toes slightly out, almost like doing ballet plies (sp), not locking the knees out.

I am training legs twice this week, so I will hammer them on a day when I can do a different form of cardio, like walking, or no cardio at all.

I am either 5 or 7 weeks out from the first federation I want to qualify in, the BNBF, and I have A LOT of fat to burn still.

This last week I will have burned about 6000 kcals with cardio and training, and that is 15-16 hours of cardio and training.

Bloody hell.

I have been doing quite a bit of reading on fat burning, I am going to have to start counting all my calories if my weight and/or bodyfat hasn't dropped when I weigh and pinch in tomorrow.

I am also going to do some progress pics in the next few days.

This is the bottom line. It is all about the calories, and our bodies protect us more against starvation than they do against getting fat.

Forget about insulin, I think things like leptin are more critical in the whole grand scheme of things, especially when you are getting to the lean side of things.

When you have a lot of fat/weight to drop, it comes off fairly quickly, but at the leaner end of things, it gets a lot more difficult once you hit a certain bodyfat.

It seems just bizarre that I will eat 1800-2000 kcals/day to maintain muscle while I am burining 1000 kcals with cardio and training, but that does seem to be how it has got to be to maintain muscle and keep the starvation prevention mechanisms from kicking into high gear


I was KNACKERED tonight, but I trained chest, biceps and abs.

I think I forgot that that is what comp prep is like, being hungry and tired most of the time.

 

[Tatyana]

Re: 2008 Competition Preparation

Ok, I just found another medical measurement where bodybuilders may show a discrepancy.

I had bloods taken by my mate yesterday, and I just checked my results.

U/E - urea and electrolytes - renal/kidney function

sodium - 140 mmol/L normal

potassium - 3.9 nmol/L normal

urea - 8.7 mmol/L REALLY HIGH (this is from high protein diet)

creatinine - 121 mmol/L again REALLY HIGH (but this indicated how much muscle mass you have as well, and mine is UP from the last time I checked)

So that isn't the issue, the issue is that there is a calculation to do an estimated glomerular filtration rate, and it said I was in chronic kidney disease stage 3 (CKD3) as my creatinine is so high.

Just so my GP doesn't freak, I peed into a pot and did a urine total protein, and while I was waiting, I also did a dipstick.

I am also doing a microalbumin (which is a super sensitive measure of protein in urine) just to be on the safe side.

My UTP (urine total protein) is normal 0.13 mg/L


My cholesterol is LOW as well, 4.4 mmol/L and my HDL is high 1.95 mmol/L which has me with a ratio of 2.3, very low risk category.

Cortisol results

Cortisol reference values in plasma or serum vary with the time of sampling, from a mean value of 325 nmol/L (range 154 – 638) between 8am and 10am, to about 190 nmol/L (range 79 – 388) between 3pm and 5pm.

I had my bloods done at about 4 pm, non-fasting as well

Cortisol was 209 nmol/L

Glucose 4.9 mmol/L

All my other hormones were all normal

As far as training goes, I am doing 3 on-calls in 5 days, so far it has been riding my bike to and from work.

I am so saddle sore, I see why people wear those really hideous shorts.

I am hoping it is from lower body fat.

 

[mydawgs]

Re: 2008 Competition Preparation

Ok, I just found another medical measurement where bodybuilders may show a discrepancy.

I had bloods taken by my mate yesterday, and I just checked my results.

U/E - urea and electrolytes - renal/kidney function

sodium - 140 mmol/L normal

potassium - 3.9 nmol/L normal

urea - 8.7 mmol/L REALLY HIGH (this is from high protein diet)

creatinine - 121 mmol/L again REALLY HIGH (but this indicated how much muscle mass you have as well, and mine is UP from the last time I checked)

So that isn't the issue, the issue is that there is a calculation to do an estimated glomerular filtration rate, and it said I was in chronic kidney disease stage 3 (CKD3) as my creatinine is so high.

Just so my GP doesn't freak, I peed into a pot and did a urine total protein, and while I was waiting, I also did a dipstick.

I am also doing a microalbumin (which is a super sensitive measure of protein in urine) just to be on the safe side.

My UTP (urine total protein) is normal 0.13 mg/L


My cholesterol is LOW as well, 4.4 mmol/L and my HDL is high 1.95 mmol/L which has me with a ratio of 2.3, very low risk category.

Cortisol results

Cortisol reference values in plasma or serum vary with the time of sampling, from a mean value of 325 nmol/L (range 154 – 638) between 8am and 10am, to about 190 nmol/L (range 79 – 388) between 3pm and 5pm.

I had my bloods done at about 4 pm, non-fasting as well

Cortisol was 209 nmol/L

Glucose 4.9 mmol/L

All my other hormones were all normal

As far as training goes, I am doing 3 on-calls in 5 days, so far it has been riding my bike to and from work.

I am so saddle sore, I see why people wear those really hideous shorts.

I am hoping it is from lower body fat.

Wow, cool data...keep it coming. Just a note on the bike riding, is it in any way like spinning? If so be careful. Spinning totally elongated my hamstrings, which made them strong as a big dog, but smooth to the look when flexing. It took me 3 months of light high rep work to pop them again.

 

[Tatyana]

Re: 2008 Competition Preparation

Wow, cool data...keep it coming. Just a note on the bike riding, is it in any way like spinning? If so be careful. Spinning totally elongated my hamstrings, which made them strong as a big dog, but smooth to the look when flexing. It took me 3 months of light high rep work to pop them again.

Do you stand up a lot spinning?

I am using my bike as transport, and it is a mountain bike as well, no bloody skinny go faster tyres.

I am going to get a few more things tested this week, fasted this time. I will keep you posted.

So I haven't posted anything in a few days, I have had to cover an extra on call (Saturday night sucks big time) for my lab manager.

I am also on tomorrow night, so that is three in 6 days, not cool.

The cycling sometimes feels really tough, but my heart rate is dropping and so are the calories for the same time!!!!

Boy our bodies adapt quickly.

I trained on Sunday and tonight, and the general theme is 'Lads who train like my nan'.

Seriously, it was shocking.

I was really tired on Sunday, I didn't really sleep, I cycled home, ate and went to the gym. I didn't push it as I knew that it would be silly, so I was working with weights just under all my max training weights, and I didn't bother trying to increase any weights.

Between my sets and reps, I watched not just one, but about five lads move such girlie weights it was pathetic.

Not only were they moving girlie weights, but one was grunting and puffing like he was a major power lifter. Dumbell tricep kickbacks with 5 kg/12 lbs, making all that noise.

I was doing back and triceps, and while doing skull crusher, I had the older chubby man who was doing DB bench press with his legs off the floor looking like a turtle on his back with his 20 kg/45 lb dumbells as me if I needed help.





Tonight it was busy in the gym and I did have to jump in with one of the more sensible hard training lads in the gym, because the chap on hack squats was only using 80 kg/176 lbs.

He then looked on in shock as I loaded it up to 200 kg/440 lbs, and I was doing frog/plie squats for my outer sweeps.

This is what really made tonight quite funny. Two of the regulars in the gym who do train properly (and they also often train with their GFs who are working on training as hard) told me that they were accused of doing steroids as 'no one can get that big or lift that much without steroids'.

These lads are by no means big. They do train hard, and move quite a bit of weight, but they are not juicing, it is pretty obvious.

If a lot of the lads think that they are juicing, they must think I am a gear monster.

My big lift for today, stiff leg dead lifts with 60 kg/132 lbs. I could do more weight, but the big deal for me was that I did all my sets with NO STRAPS, and there wasn't any point in the lift that I thought I was going to have to stop because of my grip.

That is a big deal for me as my grip has really stopped me before.

 

[mydawgs]

Re: 2008 Competition Preparation

Spinning is definately like the "racing" style...you know up the hill and down the hill stuff. You are leaning forward like Lance Armstrong....The up and down position and motion like the recumbant bike is not damaging...I have switched over to stair climber. I had no idea spinning would flatten my hamstrings the way it did. Stacy slapped me upside my head ha!

 

[Tatyana]

Re: 2008 Competition Preparation

Spinning is definately like the "racing" style...you know up the hill and down the hill stuff. You are leaning forward like Lance Armstrong....The up and down position and motion like the recumbant bike is not damaging...I have switched over to stair climber. I had no idea spinning would flatten my hamstrings the way it did. Stacy slapped me upside my head ha!

LOL, can you tell I am a gym rat. I think I have done about two aerobic classes in my life, and I haven't tried any of the newer classes at all.

I love yoga, but I haven't been doing it lately, I do need to get into doing it once a week.

I do that on rare occasions, and I will make sure I don't try and do that a lot.

I do have a few serious hills, but I usually just gear down and go slow up the hills.

I may have to take a few pictures of my journey, it is quite nice in places.

 

[Tatyana]

Re: 2008 Competition Preparation

I am doing high volume again this week YAH!!!!!

I don't know why I like it so much, well I do

1. It's fast

2. It's effective

3. I always feel it later, and that dull ache feels GOOD


T-bar rows 10 x 10

30 kg/66 lb on the olympic bar

Skull crushers 10 x 6

25 kg/55 lb

one minute rest max between sets

Then for something a bit different, I did intervals, sort of HIIT, but I don't sprint full out.

8 km/h for 80 sec - 12 km/h for 80 sec for 24 minutes

It was a bit tough.

This was my funny little epiphany today.

I wore shorts, it is hot, and I also wanted to get a better look at my legs.

I am not currently all that pleased with my legs, I think that they are in that skinny fat domain, well especially my quads.

Hammies and calves are ok.

There is one lad who has been BBing for ages who I have had quite a few chats with while we are both grinding it out on cardio who came in and was cycling sort of behind me.

He has competed, and has prepped a few people before as well.

So once I was done, we had a wee natter to catch up.

He said I was looking muscular, my legs were cut, and my quads were one of my strong points, so maybe the last month of focus has helped to get them to come out a bit.


I rode my bike into work last night, and it felt GREAT (except for being seriously saddle sore still, when am I going to adapt to that?), and the fact that I can seriously feel the entire back half of my body from yesterday and today's training.

I am about six weeks out now, and I am starting to remember how bloody exhausting comp prep is.

Last night was BUSY at work, I did cycle home, I thought about training today, but basically, all I have done is wake up twice to eat.

As I am not training, I am eating high fat stuff, roasted pumpkin, sunflower, sesame, linseeds with some omega oil. YUM.

I am going back to bed in a mo.

 

[Tatyana]

Re: 2008 Competition Preparation

Before I clear my heart rate monitor for the next week, I am going to record it here:

Total kcals - 3870

Total time - 12 h 39 m

I COULD take the train, but going to get on my bike.

I sent in my application and membership for the BNBF yesterday, picked a comp (the last qualifier for that federation ), so it is GAME ON.

August 11th, Bognor Regis, Alexander Theatre

BNBF Southern Championships

Bring it on.

It is amazing now that I have committed to a date, there is more of a focus.

 

[Scotsman]

Re: 2008 Competition Preparation

Before I clear my heart rate monitor for the next week, I am going to record it here:

Total kcals - 3870

Total time - 12 h 39 m

I COULD take the train, but going to get on my bike.

I sent in my application and membership for the BNBF yesterday, picked a comp (the last qualifier for that federation ), so it is GAME ON.

August 11th, Bognor Regis, Alexander Theatre

BNBF Southern Championships

Bring it on.

It is amazing now that I have committed to a date, there is more of a focus.

Awesome that you have your time frame now. About 10 weeks right?

Cheers,
Scotsman

 

[dirty~d~]

Re: 2008 Competition Preparation

Before I clear my heart rate monitor for the next week, I am going to record it here:

Total kcals - 3870

Total time - 12 h 39 m

I COULD take the train, but going to get on my bike.

I sent in my application and membership for the BNBF yesterday, picked a comp (the last qualifier for that federation ), so it is GAME ON.

August 11th, Bognor Regis, Alexander Theatre

BNBF Southern Championships

Bring it on.

It is amazing now that I have committed to a date, there is more of a focus.

Right on! Go get 'em chica! Kill that shit!

 

[Thandie]

Re: 2008 Competition Preparation

I'm so glad you now have a date. This will put everything together and will have a better focus where nothing can stop you. Awesome!!!

 

[Thandie]

Re: 2008 Competition Preparation

Tatyana, When are you going to post some pictures??

 

[Tatyana]

Re: 2008 Competition Preparation

LOLOLOLOLOL

My coach is demanding pics as well, so I PROMISE I will take some this weekend.

I haven't posted in awhile, I managed two training sessions last week with all my on-calls, and 1 hour of cardio most days till Thursday.

Then I got SICK.

Just a funny infection which has now resolved itself, but the fever did have me laying around the house feeling sorry for myself for a few days.

I did manage to get my hair and nails done on Saturday, and I did train (bad move).

I did a half day at work on Tuesday, trained that evening and the fever finally broke.

I spent all of Wednesday doing the FINAL BIT OF COURSE WORK FOR MY MASTERS (yes I am the master of doing things at the last minute).

I am in London today, just finished my presentation, and actually realised that I lied about final bit of course work as I have some revision and a few more bits of lab work for my research project to pass.

Of course that has to be in basically the same time as my first qualifier.

I got back on my bike yesterday (new gel cushion seat, lovely), and did legs last night.

I am going to be training with a mate in London tonight, and I might be able to get on the computer again a bit later.

 

[Tatyana]

Re: 2008 Competition Preparation

My computer is fixed!

God bless IT chaps.

So a few bits to catch up, finished off my high volume Friday, I start back on my first rotation of exercises/a whole new set of exercises on Monday.

Cardio has been a bit off recovering from my little illness and with Uni deadlines, this week I only managed to burn about 1000 kcals with training and cardio.

I did an hour today, walking is just not cutting it, even cranking the incline up and at a fast pace, my heart rate is just not high enough, so I got on the x-trainer, which is a wee bit better, but I do really have to keep the pace and resistance up, otherwise my heart rate is just over 100 bpm.

This is a bit of fun, I was bled again on Friday, and last time I had a really high creatine and urea and my GP was really concerned even though I told her it was related to muscle mass and creatine supplementation.

New results:

Na - 140 mmol/L (135-145)

K - 4.5 mmol/L (3.0-5.5)

Urea - 6.6 mmol/L (2.7-6.7) last week it was 8.8

Creatinine 88 umol/L (60-107) last week 121

Iron 21.3 umol/L (10-30)

Transferrin 2.1 g/L (2.0-3.5)

Transferrin Saturation 40 % (this is a better measure of iron availability, although 50% indicates iron overdose)

B12 - 575 pmol/L ( 130-660)

Folate - 22.7 nmol/L (8.6 -36.3)

Ferritin - 88 ug/L (20 -300)

The other thing that shifted was ALT 18 IU/L, last week was 26 IU/L, I think this is training related.

I also started counting calories as the fat loss has been toooooooo slow.

I was given a set diet from my coach, which is great, but I didn't double check everything, somethings were 100 kcals less, some were 100 kcals more, and I added bits in.

I think I have been eating around 2200 kcals, which is closer to maintainance for me.

Yesterday

1809 kcals - 155.7 g protein (too low) - 226.6 g carbs (too high) - 38.4 g fat

It was my day off, so I am not too concerned, the calories are cool.

Back to riding my bike to work and back tomorrow, 5 weeks out today to my qualifier, I am going to be in decent enough condition for this one.

 

[Tatyana]

Re: 2008 Competition Preparation

Just a quick as I have had a long big brain day in the lab doing some of the last bits on my research project (alterations/little tweaks to my thesis I have to complete in 5 weeks), and counting calories/macros is taking a bit of time as well.

Need to sleep as it is back on my bike first thing tomorrow.

Catch you up later luvvies.

 

[Thandie]

Re: 2008 Competition Preparation

Just a quick as I have had a long big brain day in the lab doing some of the last bits on my research project (alterations/little tweaks to my thesis I have to complete in 5 weeks), and counting calories/macros is taking a bit of time as well.

Need to sleep as it is back on my bike first thing tomorrow.

Catch you up later luvvies.

Don't forget to get some progress pics, Tat!!

 

[Tatyana]

Re: 2008 Competition Preparation

Don't forget to get some progress pics, Tat!!

Something has finally shifted with counting calories, so I will be happy to take some pics.

This is more like comp prep, a bit tired and hungry most of the time.

I got my diet mojo on.

 

[OMEGA]

Re: 2008 Competition Preparation

rawr

 

[Tatyana]

Re: 2008 Competition Preparation

Update!!!

For the last week I have been adjusting to my lower calories.

They are really what they were meant to be, but as I hadn't been weighing and recording everything, I was probably eating 200-700 kcals more each day


I was bloody knackered, but I think I am used to it again.

I am a bit annoyed with myself as I know how to diet, I was just taking liberties as it was the first time I have been given a set diet from a coach, I just added things in or didn't check everything properly.

So a few progress pics.

I am three weeks out this Sunday, I am behind in comp prep now, and I know there are at least two other women in my class, one who won the BNBF Brits last year.

That is motivating. There is another nattie feddie I will be doing a qualifier, but I have had my heart set on the BNBF, and I have NEVER been in proper condition for any of their qualifiers.

I will probably still do it, I will be seeing my coach in the next two weeks to see what he has to say.

Weight training is still GREAT, although somedays after my 2-2.5 hour commute on my bike, I have had to drop the weight on leg press for legs, and I must admit, I am feeling more tired when I am going to train.

I took some pics on Sunday, didn't like most of them, and I took a few more this morning.

Some of my posing is still diabolically BAD, so I am not going to be posting all of the compulsories.

I am starting to get some of those gross veins. I really like some veins, like the ones on my shoulders on on my biceps, but I always get the ones I DON'T like first

 

[Tatyana]

Re: 2008 Competition Preparation

Ok, I posted my dodgy lat spread.

Any tips would be fantastic.

I also don't like quarter turns, well, the front and back ones.



PS, not using this bikini for comp, I have three new ones.

I have a bling bikini and one piece (I am not doing figure this year though), but we don't really get to wear them in physique in the UK.

 

[bluey2u]

Re: 2008 Competition Preparation

Good luck with your prep girl.

(Love the color of that suit BTW)

 

[Tatyana]

Re: 2008 Competition Preparation

Good luck with your prep girl.

(Love the color of that suit BTW)

I have quite a bit of fabric in similar colours with patterns, and I just have to get a pattern that fits me really well.

This suit is not perfect, and the top is too small

 

[princesa]

Re: 2008 Competition Preparation

Looking GREAT Tat!!!!!

Can i save that leg pic as my screensaver ?!?! I loved it, i kept going back a few times....

 

[Thandie]

Re: 2008 Competition Preparation

Tatyana, you're looking really good!!!
Awesome legs, abs, shoulders. You're doing a great job; just need to adjust your macros as you said, and depending when your comp is..

Hun, did you say a 2.5 hour commute on your bike? OMG, I hope you're used to it by now. I think you're legs are going to slam though. (will look fab)Fantastic!

 

[Tatyana]

Re: 2008 Competition Preparation

Tatyana, you're looking really good!!!
Awesome legs, abs, shoulders. You're doing a great job; just need to adjust your macros as you said, and depending when your comp is..

Hun, did you say a 2.5 hour commute on your bike? OMG, I hope you're used to it by now. I think you're legs are going to slam though. (will look fab)Fantastic!

Thanks ladies,

Isn't that funny as I have been hammering my quads and delts to bring them up, I haven't noticed much of a change, but that is probably because I see them all the time.

Yes, my bike ride to work is about an hour an 20 min max there, and an hour and fifteen minutes home max.

There are a few hills that let me coast, and a few hills I have to push it to get up.

I love it, taking the train would take me 45 - 50 min to get to work.

 

[the-short-one]

Re: 2008 Competition Preparation

It took me FOREVER to get the lat spread down. Finally, this year - I can do it properly. I wish I could ecplain how to do it - but it's one of those things that you have to play around with in the mirror until it happens.

You're looking really, really good, Tat.

 

[princesa]

Re: 2008 Competition Preparation

It took me FOREVER to get the lat spread down. Finally, this year - I can do it properly. I wish I could ecplain how to do it - but it's one of those things that you have to play around with in the mirror until it happens.

You're looking really, really good, Tat.

OMG ...good to see you here

I remember your posts when i first signed up...are you back??

you look great btw

 

[the-short-one]

Re: 2008 Competition Preparation

I am guilty of spending too much time on another board (I mod on MD) and have neglected my origins. lol I probably won't be back as often as I was, but yes! I'm going to make a point of hanging out here more.

Thank you, btw! I'm taking a season off to take care of family and build some more muscle. My goal is to be ready for 2009 Nationals.

 

[Tatyana]

Re: 2008 Competition Preparation

I am guilty of spending too much time on another board (I mod on MD) and have neglected my origins. lol I probably won't be back as often as I was, but yes! I'm going to make a point of hanging out here more.

Thank you, btw! I'm taking a season off to take care of family and build some more muscle. My goal is to be ready for 2009 Nationals.

Hi hun, (and thanks)

Nice to have you pop in


You know, I think that taking a year off between competing is a good thing.

If you keep competing EVERY year, I think it is hard to put on muscle, and it is also really tough on your brain box.

Just a word of caution, keep bodyfat in check and count your maintanance calories.

Just makes dieting SOOOOOOOOOOOOOOOO much easier.

Trust me on this one, you really don't want to have to take off loads of fat.

 

[the-short-one]

Re: 2008 Competition Preparation

Hi hun, (and thanks)

Nice to have you pop in


You know, I think that taking a year off between competing is a good thing.

If you keep competing EVERY year, I think it is hard to put on muscle, and it is also really tough on your brain box.

Just a word of caution, keep bodyfat in check and count your maintanance calories.

Just makes dieting SOOOOOOOOOOOOOOOO much easier.

Trust me on this one, you really don't want to have to take off loads of fat.

I got up there for a while, but have managed to bring it back down to a more manageable level. I have been successful in the past with adding muscle and leaning down at the same time, so my diet is similar to what it was a couple of years ago. I'm in a calorie surplus, but CLEAN. Plus, I'm doing cardio every day. That helps a lot.

 

[Tatyana]

Re: 2008 Competition Preparation

I used to be a cardio queen, I did run middle distance for athletics, both indoor and outdoor, but I am too freaking short to be a 'proper' athlete, I know you know what I mean.

Physique/BBers are often really small women, we just look HUGE in pics and on stage.

I am loving my bike commute right now, but I really went off doing cardio in the gym.

I mostly train with the lads, so I think I adopted a few of their bad habits, like no cardio.

This messing up with my dieting has taught me a few things though

1. I have to track calories to compete

2. If I keep my calories around maintainance, with intense training 3-4 times a week and all the walking I do, I stay pretty lean

3. I put on more muscle when my bodyfat is under 20 %

4. When I do diet properly, I do drop bodyfat quite quickly, so I may not need to do as much cardio as I think if I do diet further out and properly.

What type of cardio are you doing and how much?

Isn't it easy to get 'fat' again.

I find my body is a bit bomb proof for awhile after being in single digits, but with eating whatever I want, I do get fat again.

 

[Tatyana]

Re: 2008 Competition Preparation

The last two mornings I have gotten my butt out of bed early and gone for a run on the seafront.

Yesterday was just a little run, this morning HIIT.

There are 'cliffs' near where I live, so there are loads of hills, stairs, so I was sprinting up the hills or stairs then back around again.

I forgot how much I like running.

It is so much better to mix up my cardio. Too much running is really hard on my knees as I weigh so much, 140 lbs right now, and too much cycling is tough on my pelvic area.

Also I have noticed how quickly I am adapting. That one hour bike ride is a doodle now, I have to push it and see if I can break my previous time to get my heart rate up, and I can do it fasted.

Nothing major on the weights front, except I went to a new 'spit and sawdust' BBing gym that opened up.

I have a few pics of it, and of the seafront I will post later, I am on-call today at the hospital so no access to Elite.

 

[the_alcatraz]

Re: 2008 Competition Preparation

wow.

 

[Tatyana]

Re: 2008 Competition Preparation

Thanks

A little update, I have been getting my butt out of bed in the morning to do fasted cardio.

I forgot how much I love running

38 min, 271 kcals, 134 bpm average

A few pics from the sea-front

 

[Thandie]

Re: 2008 Competition Preparation

Thanks

A little update, I have been getting my butt out of bed in the morning to do fasted cardio.

I forgot how much I love running

38 min, 271 kcals, 134 bpm average

A few pics from the sea-front

Nice Tatyana! so you run with the fresh air of the sea..

 

[Tatyana]

Re: 2008 Competition Preparation

I really didn't think that I would be lifting more now that I am on reduced calories, I was hoping to just keep lifting the same amount, but tonight I DID.

I added another 5 kg to T-bar rows, so I was training with 55 kg/121 lbs + the olympic bar

I did seated rows on the hammerstrength with 45 kg/99 lb/side and after wide grip pull ups, weighted dips (20 kg/44 lb) and skull crushers with 38-40 kg/ aroung 90 lbs, I still managed dead lifts with 100 kg/220 lbs

 

[the_alcatraz]

Re: 2008 Competition Preparation

So pictures are absolutely amazing. They would get ME out of bed...lol

 

[Scotsman]

Re: 2008 Competition Preparation

I really didn't think that I would be lifting more now that I am on reduced calories, I was hoping to just keep lifting the same amount, but tonight I DID.

I added another 5 kg to T-bar rows, so I was training with 55 kg/121 lbs + the olympic bar

I did seated rows on the hammerstrength with 45 kg/99 lb/side and after wide grip pull ups, weighted dips (20 kg/44 lb) and skull crushers with 38-40 kg/ aroung 90 lbs, I still managed dead lifts with 100 kg/220 lbs

Great work. Your pics look awesome. The beach pics are great looks like a great place for a sunrise/sunset walk.

Cheers,
Scotsman

 

[bluey2u]

Re: 2008 Competition Preparation

Hey Tat - how you doing girl? You are just over 2 weeks out now? I'm eager to know were you, your body and head are at this stage in the game....please share...(if you don't mind)

 

[Bikini Mod]

Re: 2008 Competition Preparation

Running? Very catabolic lady... be carefull. You don't want to give up too much mass not to mention compromise your joints.

(What can I say, once a body's uterus has been stretched she thinks she is like everybody's mum!) <---- that's brit for MOM!

 

[Tatyana]

Re: 2008 Competition Preparation

Hey Tat - how you doing girl? You are just over 2 weeks out now? I'm eager to know were you, your body and head are at this stage in the game....please share...(if you don't mind)

Body - not lean enough

Head - wondering what in the hell was I thinking wanting to compete, thinking I am not ready blah blah blah, but I also know that if I don't do it, I will regret it.

I do get 'the nerves'.

I am going to see my coach in about a week.

Qualifiers can be really funny things, you can show up and be the only woman, one of two, or one of a group of 10.

 

[Tatyana]

Re: 2008 Competition Preparation

Running? Very catabolic lady... be carefull. You don't want to give up too much mass not to mention compromise your joints.

(What can I say, once a body's uterus has been stretched she thinks she is like everybody's mum!) <---- that's brit for MOM!

I think that the running is catabolic is a bit of a BBing myth, it does depend on the individual.

If you are an ectomorph type, I would avoid it.


http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=2270108

J Physiol. 2000 October 1; 528(Pt 1): 3.
doi: 10.1111/j.1469-7793.2000.t01-1-00003.x. PMCID: PMC2270108

Copyright © The Physiological Society 2000

How to avoid running on empty
Michael J Rennie

Department of Anatomy and Physiology, University of Dundee, Dundee DD1 4HN, UK


Energy production by skeletal muscle shows a range of output which is unmatched by any other tissue. At rest, muscle oxygen consumption trickles along at about 2 ml kg−1 min−1 using mainly fatty acids and a little bit of carbohydrate, processed to lactate only. However, when the system is activated (for example in a 5000 m runner), working muscle oxygen consumption may be nearly 200-fold more.

If ATP were not resynthesized after its use by myosin ATPase a marathon runner would need over 20 kg to finish! Even this power output is not maximal: the ultimate rate of ATP utilization occurs during jumping and throwing events and it may be many times higher than during maximal aerobic work.

In mechanical engines a single type of fuel (gas, diesel oil, petrol, electricity) is used at all power outputs but in muscle a number of different types of fuel are used (e.g. creatine phosphate, glucose, glycogen, lactate, ketone bodies, free fatty acids and triglycerides) as appropriate to the task. Some fuels are stored in muscle and some are imported via the blood.

Some are catabolized to produce ATP without the involvement of oxygen and some are fully oxidized to CO2 and water. By and large the processes which have the highest power output rely on fuels stored in very small amounts (e.g. creatine phosphate) and those which have the highest capacity (e.g. ATP production from fatty acid oxidation) can sustain only moderate power outputs.


How all this is integrated and controlled remains a major mystery but recent rapid advances in the field are allowing us to perceive the outlines of some general control mechanisms. The linchpin appears to be a protein kinase which is activated by adenosine monophosphate (AMP).

AMP-activated protein kinase (AMPK) was discovered by Graham Hardie's group when working on the phosphorylation and inactivation of enzymes of lipid metabolism (Carling et al. 1987). It has now been recognized that AMPK phosphorylates enzymes in a wide range of other metabolic pathways which show acute and chronic adaptation to various forms of cellular stress including heat shock, contractile activity and nutrient deprivation.

Indeed, Hardie has christened the phosphorylation cascade involving AMPK ‘the cellular fuel gauge’, conceiving it as monitoring the energy status of the cell (Fig. 1). AMPK is allosterically activated by 5′-AMP which promotes its phosphorylation by an upstream kinase (AMPKK) and inhibits its dephosphorylation.

Because of the reaction of adenylate kinase (2ADP ATP + AMP) the change in AMP concentration as a result of the utilization of ATP is amplified, making the AMP concentration an acutely sensitive indicator of the rate of ATP utilization (Hardie & Carling, 1997).

The creatine kinase enzyme, which buffers sarcoplasmic ATP concentrations during contractile activity, is phosphorylated in muscle cells by AMPK, a change which is stimulated by creatine and low pH and inhibited by phosphocreatine (Ponticos et al. 1998) – all characteristics which would stimulate AMPK activity during muscular contraction.

Will Winder and his colleagues from Brigham Young University have been very active in demonstrating the possible involvement of AMPK in the regulation of muscle metabolism during exercise.

They showed that in electrically stimulated rat muscle and in running rats, AMPK was activated with appropriate catabolic effects such as activation of fatty acid oxidation (Rasmussen & Winder, 1997). The effect appeared to be dependent upon exercise intensity and to occur mainly in red, rather than white, muscle.


The catalogue of metabolic processes involving activation of 5′-AMP is now said to include increases in the concentration of glycogen, the glucose transporter GLUT4, hexokinase, and of mitochondrial enzymes in skeletal muscle (Holmes et al. 1999; Winder et al. 2000).

Figure 1
AMPK is activated by ATP-using processes via AMP, thus increasing ATP availability.

Until very recently, all of the available information has come from work in non-human tissues. It is therefore somewhat of a relief (as well as being a harbinger of a likely flood of new work) to see that the phenomenon also occurs in human muscle.

Two groups have independently obtained almost identical results showing this. Fujii and colleagues (Fujii et al. 2000) of the Joslin Diabetes Center, Harvard Medical School, and Wojtaszewski and co-workers from the Copenhagen Muscle Research Centre (this issue of The Journal of Physiology) showed, by analysing AMPK activity in biopsies from vastus lateralis muscle obtained before and immediately after bicycle exercise (at 70 % VO2,max for 20–60 min) that there was a substantial covalent activation of the α2-subunit of AMPK.

Exercise at a lower intensity for a longer period did not activate the enzyme although the stimulation was greater after 60 min of exercise than after 20 min (Wojtaszewski et al. 2000; Fujii et al. 2000). Both groups showed that the α1-subunit was never activated, but that the activation of the α2-subunit persisted for at least 30 min post-exercise.

These papers document the logical next step in transferring the investigation of AMPK into human physiology. I predict that this work will have an important heuristic effect. It should stimulate physiologists to investigate the role of AMPK in the control of many phenomena associated with muscle metabolism and contractile activity, including the relationship between fatty acid and glucose oxidation, the expression of particular genes associated with specific modes of contractile activity and the utilization of phosphocreatine during high intensity exercise.

However, one phenomenon which may not be associated (somewhat surprisingly) with AMP activation is the stimulation of glucose transport observed in rat skeletal muscle during electrically stimulated contraction (Derave et al. 2000). But there again, the definitive experiment has not been done – in human muscle!