June competition preparation..

[Tatyana]

Yes, getting stronger,thank you, but I suspect I was stronger then I thought I was, I was just not pushing hard enough.

I went up 30g protein, 50g of carbs, and 5-10 of fat. At this rate I gain about 1.5-2lbs per month.
I never gained too much bf off season. I make sure I don't by eating clean all year round. I also don't have a problem with binging, but sometimes I go a little nuts on dates. When I do go crazy, however that means I have 10 dates, which is an additional 100g of carbs. I don't let the food control me; I control the food.

That said, I have gained more bf on my abs then I'd like to; you just can't see it on that picture, which is why I'm trying to post it on the page so is more clear, but have been unsuccessful.

That is one of the most important BBing breakthroughs you will ever have.

You are going to be really amazed at the difference that is going to make.

That is awesome how you are with food.

I let myself have diet breaks, and I will say 'Ok you can eat what you want and as much as you want for a week'.

I think that I had a harder time this year as my diet was so low fat for so long. That really doesn't suit my body at all.

I really like dates as well, but I think one of my fav cheats is dried figs stuffed with organic cocoa powder or cacoa nibs.

 

[Thandie]

That is one of the most important BBing breakthroughs you will ever have.

You are going to be really amazed at the difference that is going to make.

That is awesome how you are with food.

I let myself have diet breaks, and I will say 'Ok you can eat what you want and as much as you want for a week'.

I think that I had a harder time this year as my diet was so low fat for so long. That really doesn't suit my body at all.

I really like dates as well, but I think one of my fav cheats is dried figs stuffed with organic cocoa powder or cacoa nibs.

It is making a difference already with my lifts.

It is dangerous to say "I can have anything I want for a week" because us humans don't know control and that is playing with fire. Once we get a taste of something, we don't want to let it go.
Having a low fat diet is also a recipe for dissaster because at some point, we start craving all types of foods and go on binging. I never go low fat, but never go high fat either. That way I don't have the very highs or very lows of dieting.
Stuffed figs sounds good. Now I'm down to 1 or 2 dates. No more 10 dates as I had a few times because I feel awful after eating them. Soooo not worth it..

 

[Thandie]

I was entertaining at home last night and thought I was going to have no energy from the lack of sleep, but I went in to the gym alert and strong.

Movement: Barbell Curls
Scheme: 20-20
Previous: 42.5x23
Current: 45x18

Movement: Towel Curl
Scheme: 15-20
Previous: 40x18
Current: 45x15

Movement: Close grip Pulldown
Scheme: 18-20
Previous: 75x22
Current: 100x18

Movement: Rack Pull
Scheme: 15-1min
Previous: 135x19
Current: 155x12

Cardio: 30 minutes ellyptical.

Next week I'll start a different workout.

 

[OneBreath]

I was entertaining at home last night and thought I was going to have no energy from the lack of sleep, but I went in to the gym alert and strong.

Movement: Barbell Curls
Scheme: 20-20
Previous: 42.5x23
Current: 45x18

Movement: Towel Curl
Scheme: 15-20
Previous: 40x18
Current: 45x15

Movement: Close grip Pulldown
Scheme: 18-20
Previous: 75x22
Current: 100x18

Movement: Rack Pull
Scheme: 15-1min
Previous: 135x19
Current: 155x12

Cardio: 30 minutes ellyptical.

Next week I'll start a different workout.

Nice progress there! Its strange how sometimes when you expect the least you get the most. I've had those days walking into the gym feeling groggy and not wanting to be there then somehow i turn into an animal and hit PRs. Weird.

 

[Thandie]

Thank you OneBreath!
Today was one of those days. I thought I had more strentgh then I actually had. Oh well!

As mentioned last week, today I started a new workout. I felt since I have 5 months to comp I didn't want to change things too much, so this is what I'm doing. I'll stii increase my weight as I go..

Bic/Tric

Barbell Curls: 3 warm up sets As many as I want.
3 Work sets 10, 8, 25
Close Grip Push-ups: 3 Warm up sets As many as I want.
3 Work sets To Failure.
Prone Grip EZ BB Curl: 3 Work sets 15, 20, 25
Superset
BB Curl: 3 Work sets 15, 20, 25

DB Skull crusher: 3 Work sets 15, 12, 10
Dropset
DB Skull crusher 3 Work sets 15, 12, 10

30 minute cardio on treadmill 3.2 at 12% incline.

 

[Thandie]

LEGS:

Exercise Sets Rep Counts

5 warm up sets as many as you want
Squat 2 work sets 95 pounds as mnay times as you can squat it. Be safe. Use safety bars!

Leg Extension 3 work sets 30, 40, 50

Leg Press 3 work sets 10 reps, drop weight 15 reps, back up to original weight for 8 more
Yo-Yo Set Be safe here!

Stationary Lunge 2 work sets 10 steps each leg, step forward and recover backwards.
superset
Iso-Lateral Prone Leg Curl 2 work sets 20, 20 (each leg)

Cardio: 30 minutes treadmill 3.2 at 12% incline.

 

[Thandie]

The last two days blew chunks for me... I didn't eat much on Wednesday and didn't go to the gym. Hubbie and I went out for dinner and while I ate really well I had 3 martinis. Yesterday I had a very difficult day emotionally. Didn't eat much. I dragged my ass to the gym for a piss-poor pathetic excuse for legs workout:

5 sets Seated Leg Press
3 sets one legged bent over hamstring curls

And called it a day... then went home and had 2 glasses of wine in the dark, alone, talked with my hubby a bit when he got in, ate 2 pieces of my home-made gingerbread/pumpkin bread, took an ambien and passed out a little after 9PM.

But I am not going to beat myself up over it. I did the best I could and feel more empowered today because I AM doing stuff that I need to do in order to keep ME going and try to get my girls to safety.

I don't know if I will just hit the pool for 30 minutes today or do upper body pushing muscles and 20 minutes in the pool. Either way I gotta eat something and hit the gym in a coupla few.

The only thing to do when going through hell, is to keep on going!

I feel terrible you're going through that because I know too well how it feels to be depressed. No, don't beat yourself up. At least you made it to the gym, which is great. I hope you made it today as well. I saw your post from my blackberry, but couldn't reply till I got to a PC (sometimes my iphone, but not while I'm walking)
Don't let this get to you. You can win this, I know you can.
When you have those feelings of depression and don't feel like working out. Try doing it anyway. The more you fight it, the better it gets. You won't be that good at fighting it initially. It's like a muscle you have to make strong. The more you fight it, the more you win. You're right, if you are going through hell, just keep on going. Don't stop.

I hope you did go to the gym and feel better. My thoughts are with you..

 

[Black Boxster]

....., but I suspect I was stronger then I thought I was, I was just not pushing hard enough.

Thandie that was a great "light bulb" momement!! I've done it myself..and I see it with my wife when we train..for example...I forgot my previous training log, as I had just started a new one, and forgot how much weight I had been doing on Hammer Strength incline press...When I went home and checked my journal...I had improved by 50lbs!...Would I have even tried that if my journal was right in front of me??? I doubt it...

Last night, I tricked my wife...she was doing Hammer strength High rows...last week she did 110lb for 17 reps..( 2-45's and 2-10)...this week...I was trying to trick her..she sat down..I loaded up the bar...45 each side, but slipped on a 25 per side instead of the 10lb plate....guess what...she did 16 reps...and was disappinted that she was weaker this week....I had her come around the back and had her count the weight.....rest of her workout was kick ass because of going heavier on that movement!

I think most of us fall short in our limits...we need to bring it everytime we walk into the gym!


Your doing a great job...great log...Love keeping up with your training!

 

[Thandie]

Thandie that was a great "light bulb" momement!! I've done it myself..and I see it with my wife when we train..for example...I forgot my previous training log, as I had just started a new one, and forgot how much weight I had been doing on Hammer Strength incline press...When I went home and checked my journal...I had improved by 50lbs!...Would I have even tried that if my journal was right in front of me??? I doubt it...

Last night, I tricked my wife...she was doing Hammer strength High rows...last week she did 110lb for 17 reps..( 2-45's and 2-10)...this week...I was trying to trick her..she sat down..I loaded up the bar...45 each side, but slipped on a 25 per side instead of the 10lb plate....guess what...she did 16 reps...and was disappinted that she was weaker this week....I had her come around the back and had her count the weight.....rest of her workout was kick ass because of going heavier on that movement!

I think most of us fall short in our limits...we need to bring it everytime we walk into the gym!


Your doing a great job...great log...Love keeping up with your training!

Thank you BB!
Yeap, I can't train without my log now, for the same reason.
It's awesome you both train together and that you can push her to the next level.
Keep up the good work!

 

[Black Boxster]

Any updates???? How about a link to some of those great new AVI pics!!!!..that was a nice please