Please Scroll Down to See Forums Below 
Anita Ramsey Daily Training Journal - 7 weeks - Monday 6/1/09
Monday June 1, 2009 - 7 weeks out till the NPC Masters Nationals
My training today was incredibly difficult to say the least. I had only 3 hours of sleep last night & am totally exhausted. But here we go...
Weight Training
LEG DAY & CALVS - NOTE this is an unusual leg training day for me - based on not enough sleep - just wanted to get something done...
Okay some of you have asked if my diet is the Palumbo diet. Well to answer your question - yes. For the first 10+ years of my bodybuilding career I did my own diets. Well after a 10 year retirement from stage, running a sport training facility, and two other businesses I decided I wanted to take the pressure off of myself when it came to my diet. There are few people out there that I truly trust. However, Dave & I go way back & I have the utmost respect for him & to add to that his diet is really no different than the way I dieted before I got with him. What is the differance? I do not have to think about anything, I just do what he tells me - much less thought process - which right now I really like...
As I stated the Palumbo diet is not really any different than what I was doing prior to my retirement - but now I really do not have to think anything out - he does it for me.
My diet does not change from day to day - it is the same thing everyday, with the exception of the use of fats. Some days I get fats & other I do not. That is the only change. My caloric intake is pretty low.
So, with all that said here is how it goes:
There is never any carbs EVER or sugar EVER. The whole diet is based on a balance of proteins, veges on certain days and then proteins, fats on others.
What this creates is a slow thought process - so bare with me everyone..., no energy, and basically feeling like you just do not want to move. But, the one thing I have always thought was great is people talk about loosing strength when they diet - I HAVE NEVER LOST STRENGTH IN A DIET IN ALL THE YEARS I HAVE DIETED. I will keep getting stronger up to about 3 or 2 weeks out from a show, but at that point I have NO desire to train heavy anyway...
Keep an eye on this thread as I will be updating this journal daily. What you are going to see for the next 7 weeks is how my training will progress up to my show. If any of you have any questions do not hesitate to ask as I will be more than happy to answer.
Also, be sure to check out www.needtobuildmuscle.com I am one of their sponsored atheletes & they have some incredible products you should not miss out on... Thank you needtobuildmuscle.com for your support!
www.anitaramsey.com: Personal site, online training, articles,...
[URL="http://www.needtobuildmuscle.com"]www.needtobuildmuscle.com[/URL]: Supplements, articles,...
www.highpeaksbarbellclub.com: High altitude sport training facility, bodybuilding, figure, powerlifting, articles,...
www.christinemarshdesigns.com: Best posing suits out there...
Monday June 1, 2009 - 7 weeks out till the NPC Masters Nationals
My training today was incredibly difficult to say the least. I had only 3 hours of sleep last night & am totally exhausted. But here we go...
Weight Training
LEG DAY & CALVS - NOTE this is an unusual leg training day for me - based on not enough sleep - just wanted to get something done...
- Leg Extensions: Warmup, then did 4 sets of 110 for 20 holding each rep for a 2 second count at the top.
- Squat thrusts facing out with a close stance: after warmup did 4 sets of 315 for 15 reps (which is very light for me, but right knee a little tender & again did not want to chance going heavy considering how out of it I am...).
- Seated Calvs: after warmup did 6 sets of 225 for 12-15 reps.
- Squat thrust facing in with a close stance: 4 sets of 225 for 20 reps.
- Leg extensions, squat thrusts either facing in or out with a close stance all relate to a focus on the quads - which was my intentions for this particular training day.
- Also, you will note that you will see very little superseting going on in my training. I usually do straight sets & keep it realitively heavy unless feeling really out of sorts then I will go lighter for more reps. There are several reasons that I do not do supersets, but the BIGGEST reason is that I train at 8300ft in elevation. Which of course means there is NO oxygen here... When I drop down in elevation to train I can do much more. Again I really do not want to get my heart rate super elevated and at this altitude supersets can become counter productive.
- let me give you a small example of what I am talking about: several weeks ago I had to go to NYC while doing my cardio I realized my heart rate was not high enough after about 15 minutes into it. When I am here at my gym I will walk at no incline at a pace of 3.0 - 3.2 and my heart rate will typically be right around 135. Now when I was in NYC I was walking at the same pace & my heart rate was at 100 - so I had to increase the speed to 3.4 & the incline to 8% just to get my heart rate where I wanted. THERE IS THE BENEFIT TO TRAINING AT A HIGHER ALTITUDE - YOU KICK ASS WHEN YOU DROP DOWN...
- hold each mandatory pose 20 seconds (including "relaxed" poses) for 2 rounds
- will start choreographing my routine soon. I am using some unique music - it looks like it will be a combo of three different songs - all heavy metal (kinda). I will let you know who once it is complete.
- 2.05 hrs - split into two sessions - 1 session first thing in the am before food 1hr 5min. 2nd session in the evening on empty stomach 1hr. I keep my intensity very low as I have absolutely 0 carbs & sugar in my diet.
Okay some of you have asked if my diet is the Palumbo diet. Well to answer your question - yes. For the first 10+ years of my bodybuilding career I did my own diets. Well after a 10 year retirement from stage, running a sport training facility, and two other businesses I decided I wanted to take the pressure off of myself when it came to my diet. There are few people out there that I truly trust. However, Dave & I go way back & I have the utmost respect for him & to add to that his diet is really no different than the way I dieted before I got with him. What is the differance? I do not have to think about anything, I just do what he tells me - much less thought process - which right now I really like...
As I stated the Palumbo diet is not really any different than what I was doing prior to my retirement - but now I really do not have to think anything out - he does it for me.
My diet does not change from day to day - it is the same thing everyday, with the exception of the use of fats. Some days I get fats & other I do not. That is the only change. My caloric intake is pretty low.
So, with all that said here is how it goes:
There is never any carbs EVER or sugar EVER. The whole diet is based on a balance of proteins, veges on certain days and then proteins, fats on others.
What this creates is a slow thought process - so bare with me everyone..., no energy, and basically feeling like you just do not want to move. But, the one thing I have always thought was great is people talk about loosing strength when they diet - I HAVE NEVER LOST STRENGTH IN A DIET IN ALL THE YEARS I HAVE DIETED. I will keep getting stronger up to about 3 or 2 weeks out from a show, but at that point I have NO desire to train heavy anyway...
Keep an eye on this thread as I will be updating this journal daily. What you are going to see for the next 7 weeks is how my training will progress up to my show. If any of you have any questions do not hesitate to ask as I will be more than happy to answer.
Also, be sure to check out www.needtobuildmuscle.com I am one of their sponsored atheletes & they have some incredible products you should not miss out on... Thank you needtobuildmuscle.com for your support!
www.anitaramsey.com: Personal site, online training, articles,...
[URL="http://www.needtobuildmuscle.com"]www.needtobuildmuscle.com[/URL]: Supplements, articles,...
www.highpeaksbarbellclub.com: High altitude sport training facility, bodybuilding, figure, powerlifting, articles,...
www.christinemarshdesigns.com: Best posing suits out there...
