Anita Ramsey Daily Training Journal

[MetalMilitiaBabe]

Anita Ramsey Daily Training Journal - 4 wks out 6/22/09

Monday June 22, 2009 - 4 weeks out till the NPC Masters Nationals

I got food poisoning really really bad this past Saturday & am still recovering. I am holding a huge amount of water - no big deal it will go away. I am also cramping up bad, my feet have a tendency to do this when my body is out of sorts... With that said I cut my workout short today. My plan was to train legs, abs & calvs. That did not happen instead I just did legs.

Ok, lets get to work...

Weight Training

LEGS & ABS & CALVS

LEGS:

St. Leg Deads (with Leg Curls):

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

Leg Curls (with St. Leg Deads):​

• • Warmup: 1 set of 60 for 10
  • Work weight: 4 sets of 80 for 8 reps

Step Back Lunge (with Leg Ext., Glute Ham / Hyper Ext.):

​

• • Warmup: 1 set of 0 for 12 reps
  • Work weight: 4 sets of 25 for 10

Leg Ext. (with Glute Ham / Hyper Ext & Step Back Lunges):
​

• • Warmup: 1 set of 50 for 12 reps
  • Work weight: 4 sets of 70 for 15 reps (I hold each rep at top contraction for 1 second)

Glute Ham / Hyper Ext. (with Step Back Lunges & Leg Ext.)
​

• • Work weight: 5 sets of 0 for 10 / 10

NOTE: Again I did not do Abs or Calves as I was still out of sorts from the food poisoning I had on Saturday.

Posing

• hold each mandatory pose 30 seconds (including "relaxed" poses) for 3 rounds
• Will start choreographing my routine the end of this week - just got music spliced together just the way I want it.

Cardio

• 2.30 hrs - split into two sessions - 1 session first thing in the am before food 1hr 15min. 2nd session in the evening on empty stomach 1.15 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 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...

 

[MetalMilitiaBabe]

Anita Ramsey Daily Training Journal - 4 wks out = 6/23/09

Tuesday June 22, 2009 - 4 weeks out till the NPC Masters Nationals

I am feeling much better today and actually got my entire workout in. This week will be my last week to train people in my gym as my energy levels are so low I am just not very efficient with them. So, after this week all of my focus will be on my own training, posing & cardio.

Ok, lets get to work...

Weight Training

CHEST & ABS & CALVS

CHEST & ABS:

Incline Bench Press (with Cable Crunches):

• Warmup: 1 set of 45 for 12 reps, 1 set of 75 for 12 reps
• Work weight: 4 set of 95 for 20,25,30,30 reps (this was easy, but will not go heavy from here out as I do not want to risk injury)

Cable Crunches (with Incline Bench Press):​

• • Work weight: 5 sets of 40 for 15 reps

Incline DB Press/Fly (with Standing Single Calf Raises):

​

• • Work weight: 4 sets of 50 for 12

Standing Single Calf Raises (with Incline DB Press/Fly):
​

• • Work weight: 4 sets of 245 for 12 reps (I hold each rep at top contraction for 1 second)

Posing

• hold each mandatory pose 30 seconds (including "relaxed" poses) for 3 rounds
• Will start choreographing my routine the end of this week.

Cardio

• 2.30 hrs - split into two sessions - 1 session first thing in the am before food 1hr 15min. 2nd session in the evening on empty stomach 1.15 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 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...

 

[MetalMilitiaBabe]

Anita Ramsey Daily Training Journal - 4 wks out = 6/26/09

Friday June 26, 2009 - 4 weeks out till the NPC Masters Nationals

I am totally recovered from my food poisoining from last week. My physique changes are really kicking in right now & I will post a pic for you guys to see when I am 2 weeks out. I did not train Wednesday or Thursday as I was out of town taking care of some other business and right now so long as I get everything in once a week I am fine with that. As I have stated before, my priority right now is with my diet, cardio & posing - I am not gonna get any bigger in the next 4 weeks...

Ok, lets get to work...

Weight Training

BACK & DELTS & BIS & TRIS

BACK:

Pulldowns wide grip (with Seated Rows close grip with Incline DB row): ​

• • Warmup: 1 set of 60 for 10 reps
  • Work weight: 4 set of 110 for 12 reps

Seated Rows close grip (with Incline DB Row with Pulldowns wide grip):​

• • Warmup: 1 set of 60 for 10
  • Work weight: 4 sets of 110 for 10,10,8 reps

Incline DB Row (with Pulldowns wide grip with Seated Rows close grip):

​

• • Warmup: 1 set of 25 for 12 reps
  • Work weight: 4 sets of 40 for 12,10,8 reps

Seated Lateral Raises (with Seated Rears with Seated Curls with Incline DB extensions):
​

• • Work weight: 3 sets of 25 for 10 reps

Seated Rears (with Seated Curls with Incline DB extensions with Seated Lateral Raises)
​

• • Work weight: 3 sets of 25 for 12 reps

Seated Curls (with Incline DB extensions with Seated Lateral Raises with Seated Rears)
​

• • Work weight: 3 sets of 25 for 12 reps

Incline DB Extensions (with Seated Lateral Raises with Seated Rears with Seated Curls)
​

• • Work weight: 3 sets of 25 for 15 reps

Posing

• hold each mandatory pose 30 seconds (including "relaxed" poses) for 3 rounds
• Will start choreographing my routine this weekend.

Cardio

• 2.30 hrs - split into two sessions - 1 session first thing in the am before food 1hr 15min. 2nd session in the evening on empty stomach 1.15 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 3 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, mma/ufc, articles,...
www.christinemarshdesigns.com: Best posing suits out there...

 

[MetalMilitiaBabe]

Anita Ramsey Daily Training Journal - 3 wks out = 6/29/09

Monday June 29, 2009 - 3 weeks out till the NPC Masters Nationals

I got my posing routine put together this weekend, not quite all of it though - I have about 55 seconds out of 1min 20 seconds - so about 25 seconds left to go. I always try to use unique music & this time I did it again - it is not even in English - it is in German. I am curious to see how people like it when the time comes.

My physique is changing quickly right now - there are changes daily.... I will post a pic for all of you to see next week.

You will notice if you have been following my training, each week I do a little less - well you will see me still following suit this week as well...

Another thing you may notice is on my leg training you will only see me doing hamstring work, not quad work. I do not need any quad work from this point forward.

Ok, lets get to work...

Weight Training

LEGS & ABS & CALVS

LEGS:

Straight Leg Deadlifts (with Lying Leg Curls): ​

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

Lying Leg Curls (with Straight Leg Deadlifts):​

• • Warmup: 1 set of 50 for 12
  • Work weight: 4 sets of 60 for 15 reps

Cable Crunch (with Seated Calvs):
​

• • Work weight: 4 sets of 40 for 20 reps

Seated Calvs (with Cable Crunches):
​

• • Work weight: 4 sets of 90 for 20 reps (come to complete stop at bottom of movement & hold 1 second at top of each movement)

Posing

• hold each mandatory pose 30 seconds (including "relaxed" poses) for 3 rounds - I am now doing this 2 times per day along with spending aobut 15 to 30 minutes each day going through my posing routine.
• just went on the website for my show to see if I could find some info print and post at my gym for the members and GUESS WHAT - good thing I went there. I just saw that they have changed the time criteria for the night show posing routines. It is no longer 90 second max it is now 60 second max. This is totally fine with me - I have never stayed up there to the max time anyway (you should never give the judges or anyone else too much time to pick you apart...). Anyway, this is great, because now I am done with coreographing myroutine.

Cardio

• 2.30 hrs - split into two sessions - 1 session first thing in the am before food 1hr 15min. 2nd session in the evening on empty stomach 1.15 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 3 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, mma/ufc, articles,...
www.christinemarshdesigns.com: Best posing suits out there...

 

[MetalMilitiaBabe]

Anita Ramsey Daily Training Journal - 3 wks out = 7/1/09

Wednesday July 1, 2009 - 3 weeks out till the NPC Masters Nationals

Wow, it is already July. Summer goes waaaaay to fast here. Yesterday, I did not go to the gym & I will not go on Thursday either. Both of these days I am spending more time working on my posing.

Well I now have everything totally wrapped up. There are no more details to take care of before the show now - just get there & do my thing. Colette Nelson will be tanning me at the show (so got that taken care of), Posing suits are complete and will have them next week on Monday or Tuesday, and all the other details that have to be dealt with are all done.

Okay, this week you are going to think why is she even going into the gym??? Yes, you are correct I am not doing much work. Basically, all I am doing is going in to get a pump in each body part. I am not even messing with abs or calvs.

Ok, lets get to work...

Weight Training

CHEST & DELTS

CHEST & DELTS:

Incline press/fly: ​

• • Warmup: 1 set of 20 for 12 reps
  • Work weight: 3 set of 30 for 15 reps, 3 sets (run rack) of 40/30/25 for 15 reps

Seated Laterals:​

• • Work weight: 6 sets of 15 for 15 reps

YEP THAT IS FOR MY TRAINING TODAY....

Posing

• hold each mandatory pose 30 seconds (including "relaxed" poses) for 3 rounds 2 times per day.
• work on my posing routine each day for about 15 to 30 minutes

Cardio

• 2.30 hrs - split into two sessions - 1 session first thing in the am before food 1hr 15min. 2nd session in the evening on empty stomach 1.15 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 3 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, mma/ufc, articles,...
www.christinemarshdesigns.com: Best posing suits out there...

 

[MetalMilitiaBabe]

Anita Ramsey Daily Training Journal - 3 wks out = 7/3/09

Friday July 3, 2009 - 3 weeks out till the NPC Masters Nationals

Today may be my last day to lift - I am not sure yet. I will let you all know next week what I decide. My physique is - well all I can say is holly sh*#! Major changes daily.... I am not changing my diet at all & most likely will not all the way up to the last couple of days. My cardio did just get upped 15 minutes so now I am doing 2.45 minutes daily along with all the posing I do.

Again, no I did not do a ton of work lifting today. Like I said all I am doing is going in to get a pump.

ALL OF YOU HAVE A GREAT, FUN & SAFE 4TH OF JULY.

Ok, lets get to work...

Weight Training

BACK & BIS & TRIS

Pulldowns wide grip: ​

• • Warmup: 1 set of 50 for 12 reps
  • Work weight: 3 set of 100 for 12 reps

Pulldowns close grip:​

• • Work weight: 2 sets of 100 for 10 reps

DB Curls (with V bar pushdowns):

​

• • Work weight: 3 sets of 25 for 20,20,15 reps

V bar Pushdowns (with DB Curls):
​

• • Work weight: 3 sets of 30 for 30 reps

Posing

• hold each mandatory pose 30 seconds (including "relaxed" poses) for 3 rounds 2 times per day
• work on posing routine daily for 15-30 minutes

Cardio

• 2.45 hrs - split into two sessions - 1 session first thing in the am before food 1hr 25min. 2nd session in the evening on empty stomach 1.20 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 2 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, mma/ufc, articles,...
www.christinemarshdesigns.com: Best posing suits out there...

 

[MetalMilitiaBabe]

Okay in my last post I stated I was not sure if I would be working out this week. I have decided that I am not and am only doing my posing (LOTS) and my cardio.

Today is Thursday which means I only have 9 more days till my show. I will be leaving out next week for Pittsburgh and will keep all posted on how it goes.

Till then I have attahed a pic of me at 2 weeks out.

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]

Do you feel good about where you are at right now. As apposed to say how you look in the banner pic in your sig?

 

[MetalMilitiaBabe]

Do you feel good about where you are at right now. As apposed to say how you look in the banner pic in your sig?

Yes, so far so good... I am bigger than what I was in the banner pic - which was from my show last year. I am also quite a bit leaner as well. Now it will be up to me not to screw anything up in the next 8 days and then see what the judges have to say - and you never know where they are gonna go.......

I will add that I have been telling everyone of my members at my facility that they have to bring me food when I come back - way cool - I can't wait to eat again... However, I may have to keep it somewhat clean as it looks like I will have a photo shoot about 3 weeks after my show.

 

[needtogetaas]

Yes, so far so good... I am bigger than what I was in the banner pic - which was from my show last year. I am also quite a bit leaner as well. Now it will be up to me not to screw anything up in the next 8 days and then see what the judges have to say - and you never know where they are gonna go.......

I will add that I have been telling everyone of my members at my facility that they have to bring me food when I come back - way cool - I can't wait to eat again... However, I may have to keep it somewhat clean as it looks like I will have a photo shoot about 3 weeks after my show.

Cool cool so when will you be getting the spray tan?