Anita Ramsey Daily Training Journal

[MetalMilitiaBabe]

Anita Ramsey Daily Training Journal - 6 wks out

Wednesday June 10, 2009 - 6 weeks out till the NPC Masters Nationals

Today I trained Back, abs & calvs. I am going to work on training calvs & abs every day that I train. Each day will consist of different exercises. One of the reasons I am doing this is I am not really doing that much work volume so to give these body parts what they need I will hit them daily.

Note: As I just stated above my intentions were to train calves daily. Well now that is not going to happen for a few days, because while training my calves today I tweaked something in my ankle - not bad, but good enough to make me stop.

You will also notice that the workout below consists of two giant sets. My energy levels are incredibly low - it is an effort just to move. With that said I am actually able to get more work volume in by doing giant sets for back. If I just do one exercise at a time, I run out of energy by the end of the first exercise. This way I get more in. See below:

Ok, lets get to work...

Weight Training

BACK, ABS & CALVS

BACK:

Pulldowns (close grip - this works more of the width of the back) (part of giant set):

• Warmup: 1 set of 90 for 12 reps
• Work weight: 4 sets of 120 for 6 reps

Seated Row (wide grip - I keep my elbows elevated and pull relatively high - this hits more the inner/upper back) (part of giant set):
​

• • Warmup: 1 set of 70 for 10 reps
  • Work weight: 4 sets of 90 for 10 reps

Incline DB Row (lying face down on an incline bench - hits upper back & width) (part of giant set):
​

• • Warmup: 1 set of 30 for 12 reps
  • Work weight: 4 sets of 40 for 15 reps

ABS & CALVS:

Situps (part of giant set):

• Work weight: 3 sets of 10 for 20 reps

Leg Raises (part of giant set):

• Work weight: 3 sets of 5 for 12 reps

Seated Calvs (part of giant set):

• Work weight: 3 sets of 135 for 15 reps - hurt ankle on last set last rep

Posing

• hold each mandatory pose 30 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. Should have music put together by the end of this week.

Cardio

• 2.15 hrs - split into two sessions - 1 session first thing in the am before food 1hr 10min. 2nd session in the evening on empty stomach 1.05 hrs. I keep my intensity very low as I have absolutely 0 carbs & sugar in my diet.

Nutrition

5 meals per day. All protein, 1 salad which is only lettuce with vinegar, 1c green vege, 0 carbs, 0 sugar, 0 fats. Then there are the days that I get some fat with my protein which includes, peanut butter & nuts.

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.


Keep an eye on this thread as I will be updating this journal daily. What you are going to see for the next 6 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.needto[/URL]buildmuscle.com: Supplements, articles,...
www.highpeaksbarbellclub.com: High altitude sport training facility, bodybuilding, figure, powerlifting, articles,...
www.christinemarshdesigns.com: Best posing suits out there...

 

[MetalMilitiaBabe]

Anita Ramsey Daily Training Journal - 6 wks out = 6/12/09

Friday June 12, 2009 - 6 weeks out till the NPC Masters Nationals


I had to take Thursday off from training, but not cardio or posing - of course... Where I live it is not easy to make it to the grocery store. I had to go to the grocery store as I was getting low on eggs - I go through 12 eggs per day sometimes 24, meaning they go fast. Anyway, the store is on the other side of the mountain & it makes it hard to have enough time to get training in when I have to go there. So, Thursday was suppose to be leg day - it will have to wait. Normally, I would just back it up to the next day. But, Fridays are always bench day & though I am not benching with the team I still train chest on that day.

Unlike, my back day where I do giant sets. For Chest you will not see me do that. I will still do straight sets.

Note: attached is a pic of bicep training from Tuesday. Also, note you will not see any calf training today - still letting my ankle heal up. Cannot afford to have an ankle injury as that will make cardio incredibly difficult.

Ok, lets get to work...

Weight Training

CHEST & ABS

CHEST:

Incline Bench Press:

• Warmup: 1 set of 45 for 12 reps, 1 set of 95 for 10 reps, 1 set of 115 for 8 reps, 1 set of 135 for 6 reps
• Work weight: 4 set of 155 for 6 reps

Flat flys:
​

• • Warmup: 1 set of 35 for 15
  • Work weight: 4 sets of 45 for 12 reps

ABS:

Cable Crunches:

• Work weight: 5 sets of 40 for 20 reps

Posing

• hold each mandatory pose 30 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. Should have music put together by the end of this week.

Cardio

• 2.15 hrs - split into two sessions - 1 session first thing in the am before food 1hr 10min. 2nd session in the evening on empty stomach 1.05 hrs. I keep my intensity very low as I have absolutely 0 carbs & sugar in my diet.

Nutrition

5 meals per day. All protein, 1 salad which is only lettuce with vinegar, 1c green vege, 0 carbs, 0 sugar, 0 fats. Then there are the days that I get some fat with my protein which includes, peanut butter & nuts.

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.


Keep an eye on this thread as I will be updating this journal daily. What you are going to see for the next 6 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.needto[/URL]buildmuscle.com: Supplements, articles,...
www.highpeaksbarbellclub.com: High altitude sport training facility, bodybuilding, figure, powerlifting, articles,...
www.christinemarshdesigns.com: Best posing suits out there...

 

[needtogetaas]

Now this is a great log right here. Keep up the great work. I know people are getting a lot out of this. Glad i could bring this to elite.

 

[MetalMilitiaBabe]

Anita Ramsey Daily Training Journal - 5 weeks out = 6/15/09

Monday June 15, 2009 - 5 weeks out till the NPC Masters Nationals


This weeks training had to be a bit different as I needed to get everything in before Thursday. On Thursday I will be heading out to Chicago to see Dave Palumbo so he can take a look at me in person and the Jr. Nationals is also that weekend. I will let you know in a later post how all of that goes. In the mean time I want to let you see how the next three days of training goes.

Today I did legs. Again remember as I have said before I am not doing a ton of work at this stage nor am I going heavy anymore.

Ok, lets get to work...

Weight Training

LEGS & ABS & CALVS

LEGS:

Step Back Lunge (with Lying Curls):

• Warmup: 1 set of 45 for 12 reps, 1 set of 95 for 10 reps
• Work weight: 4 set of 135 for 12 reps

Lying Leg Curls (with Step Back Lunges):
​

• • Warmup: 1 set of 40 for 12
  • Work weight: 4 sets of 60 for 12 reps

Glute Ham/Hyper ext. (with Leg Extensions):
​

• • Work weight: 3 sets of no weight for 8/8 (I do the glute ham first then change it to a hyper ext)

Leg Extensions (with Glute Ham/Hyper ext.):
​

• • Work weight: 3 sets of 60 for 15 reps (I hold each rep at top end for a 1 second pause before I decend)

Cable Crunches (with standing single calf raises):​

• • Work weight: 3 sets of 40 for 15 reps

Standing Single Calf Raises (with cable crunches):
​

• • Work weight: 3 sets of 245 for 15 reps

Posing

• hold each mandatory pose 30 seconds (including "relaxed" poses) for 2 rounds
• Will start choreographing my routine this weekend. I am using Rammstein and the song is Feuer Frei. Yes this is a German group and the song is in German - will be interesting to see the response.... I had a hard time figuring out what song I wanted to use. Actually I was looking at a combo of three different groups, but decided they were way too different to splice together. So, I decided to use the song I listed above. I like to use something that is different & you are not going to hear from anyone else. I also like using heavy metal music. One because I like heavy metal music, but the other reason is it is easier for me to pose to - I am not a dancer by any means & heavy metal just works better for me - it fits my personality...

Cardio

• 2.15 hrs - split into two sessions - 1 session first thing in the am before food 1hr 10min. 2nd session in the evening on empty stomach 1.05 hrs. I keep my intensity very low as I have absolutely 0 carbs & sugar in my diet.

Nutrition

5 meals per day. All protein, 1 salad which is only lettuce with vinegar, 1c green vege, 0 carbs, 0 sugar, 0 fats. Then there are the days that I get some fat with my protein which includes, peanut butter & nuts. I have a feeling those days are going to become fewer and fewer....

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.


Keep an eye on this thread as I will be updating this journal daily. What you are going to see for the next 6 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.needto[/URL]buildmuscle.com: Supplements, articles,...
www.highpeaksbarbellclub.com: High altitude sport training facility, bodybuilding, figure, powerlifting, articles,...
www.christinemarshdesigns.com: Best posing suits out there...

 

[MetalMilitiaBabe]

Anita Ramsey Daily Training Journal - 5 weeks out = 6/16/09

Tuesday June 16, 2009 - 5 weeks out till the NPC Masters Nationals

Today I did Chest, Back and Abs. Again remember as I have said before I am not doing a ton of work at this stage nor am I going heavy anymore. Most of this is due to the fact that I just do not have the energy to do a ton of work, I am not going to lose or gain anymore at this point and because I am so depleted I am very injury prone - so I am definately gonna stay away from heavy weights.

Another thing you are going to notice is that I am doing more super & giant sets now. For those of you who think I am doing this to burn more fat - well you are wrong that is not why I am doing it. Basically the main reason I am doing super & giant sets is the fact that I am extremely low energy and by doing these types of sets it allows me to get through my workout quicker. Another reason is once I stop it is incredibly hard to get myself moving again.

Ok, lets get to work...

Weight Training

CHEST & BACK & ABS & CALVS

CHEST & BACK & ABS:

Incline DB press (with Pulldowns, Situps & Leg Raises):

• Warmup: 1 set of 25 for 12 reps, 1 set of 50 for 10 reps
• Work weight: 3 set of 55 for 12 reps

Wide Grip Pulldowns (with Situps, Leg Raises & Incline DB Press):​

• • Warmup: 1 set of 80 for 12
  • Work weight: 4 sets of 110 for 12 reps

Situps (with Leg Raises, Incline DB Press & Pulldowns):
​

• • Work weight: 5 sets of 10 for 15

Leg Raises (with Incline DB Press, Pulldowns & Situps):
​

• • Work weight: 5 sets of 5 for 15 reps

Incline Fly (with Close Grip Seated Rows & Standing Single Calf Raises):​

• • Work weight: 3 sets of 35 for 15 reps

Seated Row Close Grip (with Incline Fly & Standing Calf Raises)
​

• • Work weight: 3 sets of 100 for 10 reps

Standing Single Calf Raises (with Incline Fly & Seated Rows)
​

• • I did not do these as I tweaked my ankle on the first set - so skipped today.

Posing

• hold each mandatory pose 30 seconds (including "relaxed" poses) for 2 rounds
• Will start choreographing my routine this weekend.

Cardio

• 2.15 hrs - split into two sessions - 1 session first thing in the am before food 1hr 10min. 2nd session in the evening on empty stomach 1.05 hrs. I keep my intensity very low as I have absolutely 0 carbs & sugar in my diet.

Nutrition

5 meals per day. All protein, 1 salad which is only lettuce with vinegar, 1c green vege, 0 carbs, 0 sugar, 0 fats. Then there are the days that I get some fat with my protein which includes, peanut butter & nuts. I have a feeling those days are going to become fewer and fewer....

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.


Keep an eye on this thread as I will be updating this journal daily. What you are going to see for the next 6 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.needto[/URL]buildmuscle.com: Supplements, articles,...
www.highpeaksbarbellclub.com: High altitude sport training facility, bodybuilding, figure, powerlifting, articles,...
www.christinemarshdesigns.com: Best posing suits out there...

 

[NeedToBuildMuscle.com]

Kill it girl kill it!!!!!!!!!!!!!!!!!!

 

[2evil]

I love this log...

 

[needtogetaas]

I hope you win big.

 

[MetalMilitiaBabe]

Anita Ramsey Daily Training Journal - 5 wks out = 6/17/09

Wednesday June 17, 2009 - 5 weeks out till the NPC Masters Nationals

This is my last day to workout this week as I will be heading out to Chicago, IL tomorrow - I will tell you all about my trip in my next posting.

Today I trained delts, arms & calvs. As I have stated before - my weight training as I get closer in to my show will become less and less. However, I will be doing more an more cardio & posing as I get closer in to my show.

Ok, lets get to work...

Weight Training

DELTS & BIS & TRIS & CALVS

ONE HUGE GIANT SET:

Seated Lateral Raises - starting & ending position are not at my side but a little behind me (with Rope Pushdowns, DB Curls & Standing Single Calvs):

• Warmup: 1 set of 20 for 12 reps
• Work weight: 4 set of 30 for 12 reps

Rope Pushdowns (with DB Curls, Standing Single Calvs & Seated Lateral Raises):​

• • Warmup: 1 set of 20 for 15
  • Work weight: 4 sets of 40 for 12 reps

DB Curls (with Standing Single Calvs, Seated Lateral Raises & Rope Pushdowns):
​

• • Warmup: 1 set of 30 for 12 reps
  • Work weight: 4 sets of 45 for 8

Standing Single Calf Raises (with Seated Lateral Raises, Rope Pushdowns & DB Curls):
​

• • Warmup: 1 set of 155 for 12 reps
  • Work weight: 4 sets of 245 for 12 reps

Posing

• hold each mandatory pose 30 seconds (including "relaxed" poses) for 2 rounds
• Will start choreographing my routine this weekend.

Cardio

• 2.15 hrs - split into two sessions - 1 session first thing in the am before food 1hr 10min. 2nd session in the evening on empty stomach 1.05 hrs. I keep my intensity very low as I have absolutely 0 carbs & sugar in my diet.

Nutrition

I am still having 5 meals per day & that will not change. All of my meals consist of all protein. I do have one meat that I can have 1 cup of green veges and another meal where I can have a salad with vinegar. There is 0 carbs, 0 sugar & 0 fats pretty much everyday. I do however, once every so many days get to add some fats in which includes, peanut butter, olive oil & nuts.

Keep an eye on this thread as I will be updating this journal daily. What you are going to see for the next 6 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.needto[/URL]buildmuscle.com: Supplements, articles,...
www.highpeaksbarbellclub.com: High altitude sport training facility, bodybuilding, figure, powerlifting, articles,...
www.christinemarshdesigns.com: Best posing suits out there...

 

[MetalMilitiaBabe]

Anita Ramsey Daily Training Journal - 5 wks out = 6/18-21/09

Thursday June 18 through Sunday June 21, 2009 - 5 weeks out till the NPC Masters Nationals

Thursday I flew into Chicago, IL. I did not get in till really late at night. Friday I actually got to sleep in - wow that was a first. The weather was horrible the whole time I was there, but that was really no big deal as that was not the reason I was there. The reason I flew into Chicago was to have Dave Palumbo take a look at me, check out the Jr. Nationals if I had time & I had clients there I needed to meet.

Initially I thought I was going to meet Dave on Saturday morning. However, he wanted me to come over Friday night. So, later that evening once I finished my second round of cardio I went to his room for him to take a look. He was not displeased with what he saw, but both of us would like to see me a bit harder. With that said I really gotta bust my butt over the next 4 weeks.

Also, Friday I had been in touch with Brian Moss - who does incredible photography work. We were going to try to hook up on Saturday afternoon for a photo shoot. Unfortunately, Saturday turned out to be a disaster. Most of the day was okay till around mid-day. Not long after I had eaten one of my mid-day meals I ended up getting really, really sick. I believe I got food poisoning. Anyway, I ended up spending Saturday afternoon & evening in bed.

Sunday rolled around & I had a 6 am flight back home. So, the trip was not a total disaster, but certainly not as great as I would have liked.

It would have been great to have been able to check out the show & really great to have been able to get a photo shoot with Brian Moss, but oh well....

I will not be traveling anymore now until I leave for my show. From this point on I will be focusing 100% on my posing, cardio, diet & training.

Keep an eye on this thread as I will be updating this journal daily. What you are going to see for the next 4 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.needto[/URL]buildmuscle.com: Supplements, articles,...
www.highpeaksbarbellclub.com: High altitude sport training facility, bodybuilding, figure, powerlifting, articles,...
www.christinemarshdesigns.com: Best posing suits out there...