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The Transformation continues !

Re: 84 Days...T Contest Log

RachelM said:
You too... and I hope the swelling goes away!!! Good work on the cardio...what did you do and how do you monitor your HR?
Click to expand...

I usually just use the HR monitor on the various machines. Once it gets warmer outside here, which probably won't be till close to the end of the contest, I'm not sure. I'll have to buy something maybe to monitor. The word body bugg comes to mind but I don't know for sure what that is! lol
 
Re: 84 Days...T Contest Log

moya said:
wheather you killed it in the gym, or took a bunch of naps... hope you had a good day!
Click to expand...

Thanks Moya...I did both!! I'll get my updates on this morning.

P.S. Where is Zed? I hope he's ok.
 
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Re: 84 Days...T Contest Log

Summary for Monday, Feb. 21

Today was Operation Fix the Knee! When I woke up this morning, my knee was quite swollen and really felt like I had this big charlie horse right above the knee cap. I went to the mall and walked for 45 mins just to see if I could loosen it up. I started off limping and having to do stairs one at a time but by the end of the walk, it was feeling more loose. Supplemented with some ibuprofen, a heating pad and massaging it, by 5 pm, I decided to hit the gym. I was restless and had intitally thought I'd give myself an extra day but went anyway.

I did a 10 min warm up walk on the treadmill. This would be walking at speed 3.5 with an incline of 3.

I went right to leg press to see if I could work out that final kink in the leg. It was feeling pretty good so here's what I ended up doing...

Supersetting incline leg press/ calves/ dips

Leg Press/ Calves
90 lbs - 15
180lbs - 10
270 lbs - 10
270 lbs - 10

Calves the same weight only 20 reps for one and the rest at 15 reps.

Dips

4 sets of 5 - 3/4 of the way down.

Next superset:

Flat bench, DB press/ Front raises/ Biceps - 21's

DB press
20 lbs - 12
25 lbs - 10
30 lbs - 10
30 lbs - 10

Front Raises
4 sets of 10 at 15 lbs

Biceps - 21's
4 sets of 21 reps with 12.5 lbs

Ended with 30 mins on the treadmill. HR avg of 135. Not a very intense session. I tried jogging but was feeling it in the leg so decided to just keep it lower intensity for the night. It was a bit jumbled as I didn't plan on working out at all so didn't stick to a schedule but decided to just go for it.

Overall, it was a good workout and I felt really good after. A little more heat on the knee and the pain was almost gone. I have a bit of swelling this morning but the charlie horse feeling is gone.

No pain no gain right?? :)

Diet wise...food for yesterday was right on track. I'll post up my new meal plan but calories were 1617 with a 50/30/20 ratio...pro/fat/cho.
 
Re: 84 Days...T Contest Log

Tuesday, Feb. 22

Lots of self reflection this past weekend. In follow up to my post earlier about lessons I've learned so far, I've decided to take what I wrote regarding instinct to heart and for the first time, since this whole thing started, I'm going to trust myself and make some changes based on what I know and what my own research and learning has taught me. I was feeling incredibly stressed about having to re do my whole diet and workout plan again.

I'm really looking at this now like an 8 week contest prep and I have found that focus and sense of calm determination that I need to get to the end. I have spent the weekend eliminating any extra commitments, outside of my son's schedule and it's go time baby. :)

I was up this morning and in the gym by 5:15 am. 45 minutes of fasted cardio, supplemented with BCAA's, on the elliptical with an avg HR of 145. IMO, cardio at this stage of the game, should be based on goals and bf. Taking away the obvious cardiovascular benefit, because I need to drop significant bf, cardio is one important tool to assist in doing that. It assists in creating a bigger deficit. My goal is to someday be lean enough that cardio will not be as important of a part in my lifestyle and that it could be more of a choice and health activity vs a necessity.

In terms of diet, it will be similar to what I was planning on changing to but with some slight variations. I'm going to go with what I know works for me. Instead of 1500 calories, I'll be looking at approx 1620 and doing a structured refeed on Saturday, going up to maintenance for one day (approx 2400). Regular macros will be the usual 50/30/20 - pro/fat/cho. I'll write more about the carb load later, as the macros will change for that day. I am going to have an optional refeed meal on Wednesday night, if I need it. In theory, my bf is high enough that I probably don't need to carb load for at least every 6-12 days BUT I need to maintain my sanity and be able to work. The way I have it now will be enough to keep my metabolism up and keep the leptin levels high enough.

Where I got into trouble last year, prepping, was calories so low, with no refeeds/ carb loads, and I'd end up cheating. I can't go back there. There is NO room for cheating at this stage of the game.

I've also changed from 6 meals to 5, based on convenience and simply being able to have bigger meals.

My regular meal plan will be:

Meal 1
8 egg whites
125 grams veggies (I use a costco brand of frozen broccoli/ cauliflower)
12 almonds
6.5 oz grapefruit

Meal 2
5 oz grilled chicken
125 grams veggies
12 almonds

Meal 3
Same as meal 2

Meal 4
2 scoops whey
1 tbsp natty PB

Meal 5
5 oz grilled chicken
125 grams veggies
2 oz avacado
6.5 oz grapefruit

Total is 1617 calories - 183 grams of protein, 82 grams carbs, 52 grams of fat.

There will be slight variations if I change up the veggie part of it but essentially will be the same every day. I'm totally off fish right now or would sub some of that in.

Goal is minimum 4L of water a day or 1 gallon.
 
Re: 84 Days...T Contest Log

Looks great Roxy, anytime you wanna talk i'm here...............Just remember " If you never even try to do something Great,You have already lost!"


Keep at it! :)
 
Re: 84 Days...T Contest Log

Chiak I cannot believe how dam tuff you are. I am in awe of you and your commitment to this competition. Keep us posted on your expermintation and gr8 job sista!:lil k::lil k:
 
Re: 84 Days...T Contest Log

Hurricane....thanks for the vote of confidence!! I will kill it this week with you in mind. :)

Radar....You are nothing but class! I sincerely appreciate your friendship and words of wisdom. You've helped me so much. Thank you! :)

Zed...I love your continued support! Thank you! :)
 
Re: 84 Days...T Contest Log

Tuesday, Feb 22

5:15 am 45 mins fasted cardio

Hit the gym later in the day. My knee is much better. Just a touch of swelling and periodic aching but nothing major.

10 min warm up jog on the treadmill. HR avg 145.

Squats

Today
100 - 10
120 - 10
120 - 8

Last week
90 - 10
100 - 10
110 - 10

*up 10 lbs this week. New PR!

Bench Press

Today
40 - 10
40 - 10
45 - 10
50 - 6

Last week
30 - 10
30 - 10
40 - 10

*up 10 lbs this week. New PR!

Shrugs

Today
180 - 10
200 - 10
210 - 10

Last week
180 x 3 sets of 10

*up 30 lbs this week. New PR!

Also did an additional chest exercise, incline press machine.
50 lbs - 10
70 lbs - 10
90 lbs - 10

Threw in some abs, supersetted with bench press. 15 scissor kicks/ 15 leg raises x 4 sets.

Finished off with 20 mins on the treadmill. Speed of 4, incline 3. HR avg 140.

Calories were right on target at 1617 and got 5L of water in.

Bam! :)
 
Re: 84 Days...T Contest Log



This is my new theme song! I have been starting every morning of fasted cardio listening to this until I'm awake...usually 3 or 4 times! ;) Gotta love Godsmack!

P.S. I also love the Iceman!
 
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Re: 84 Days...T Contest Log

Roxy722 said:
Tuesday, Feb 22

5:15 am 45 mins fasted cardio
I got a question here. Who the hell else on this board gets up to do 5:00 a.m. cardio?
Nice chika!

Hit the gym later in the day. My knee is much better. Just a touch of swelling and periodic aching but nothing major.

10 min warm up jog on the treadmill. HR avg 145.

Squats

Today
100 - 10
120 - 10
120 - 8

Last week
90 - 10
100 - 10
110 - 10

*up 10 lbs this week. New PR!
Beauty chika beauty!

Bench Press

Today
40 - 10
40 - 10
45 - 10
50 - 6

Last week
30 - 10
30 - 10
40 - 10

*up 10 lbs this week. New PR!
Keep pushing this up sista, you doing gr8!

Shrugs

Today
180 - 10
200 - 10
210 - 10

Last week
180 x 3 sets of 10

*up 30 lbs this week. New PR!
This is just plain pure sexy sista! Thats a hell of a gain in a week. Keep pushing it up hunny pie:evil:.

Also did an additional chest exercise, incline press machine.
50 lbs - 10
70 lbs - 10
90 lbs - 10

Threw in some abs, supersetted with bench press. 15 scissor kicks/ 15 leg raises x 4 sets.

Finished off with 20 mins on the treadmill. Speed of 4, incline 3. HR avg 140.

Calories were right on target at 1617 and got 5L of water in.

Bam! :)
Click to expand...
Very nice my gurl very very nice1
 
Re: 84 Days...T Contest Log

I'm a little behind in getting my week 4 pics up. They're in the gallery but I'm putting week 1 and 4. Not really any big changes. I'm hoping to see more changes now that I have my diet under control. I've also started a cycle last week and will get details up on that as well.

Ok..they will be in the gallery. I've been helping upload 25homes's pics and just put mine under his gallery so...starting over. I have to share the computer now...my kiddo has homework. Arrgg...time to get another computer.
 
Re: 84 Days...T Contest Log

I'm really behind today. Woke up feeling like I'd been hit by a bus. I'll get my yesterday's update on when I get home. I left all my sheets on my front step. I got to work and realized I'd only put make up on one eye...I got distracted and left the house without finishing, spilled my coffee all over one of the docs and it just goes on from there. Just that kind of day! LOL

It's really a wonder I funtion from day to day and can lift weights without killing myself! ;)

(I'm also writing this and it's all in fun...it's all true but you can't always pick up the sarcasm or humor via internet)
 
Re: 84 Days...T Contest Log

LOL
sista that is too dam funny, one eye made up. Wish I could have seen you and the looks you got..;)
 
Re: 84 Days...T Contest Log

zedhed said:
LOL
sista that is too dam funny, one eye made up. Wish I could have seen you and the looks you got..;)
Click to expand...

It's just a good thing I work on a psych unit. I'm NOT the craziest looking person here! I'm running a close second the guy in boxers and a sombrero but not quite there yet. LOL
 
Re: 84 Days...T Contest Log

Ha ha ha, I've done the shave only one leg before!!! My week has been a bit blahhhhhh, something in the universe.

Great work on the numbers.... they are really good gains... WAY TO GO.... ROXYYYYY! I'm cheering for you
 
Re: 84 Days...T Contest Log

RachelM said:
Ha ha ha, I've done the shave only one leg before!!! My week has been a bit blahhhhhh, something in the universe.

Great work on the numbers.... they are really good gains... WAY TO GO.... ROXYYYYY! I'm cheering for you
Click to expand...

Thanks girl...LOL on the shaving! It's the kind of thing no one notices but you feel it all day!!
 
Re: 84 Days...T Contest Log

Summary for Wed, Feb 23

Today was a great day!

5:15 am
45 mins fasted cardio on the elliptical.

I had a decent workout later that afternoon too.

Rack Pulls

2 warm up sets at 90 & 110 lbs/ 10 reps

130 lbs - 10
140 lbs - 10
150 lbs - 10

*New PR. Up 10 lbs from last week. My hands were sore by the end and I probably couldn't have gone heavier because I couldn't hold it, even with the straps. Something I'm gonna have to work on.

Bent over Shrugs

2 sets at 90 lbs at 10 reps.
1 set at 100 lbs at 10 reps

*New PR. Last week did 10 reps at 65 lbs so up 35 lbs from last week! Boo ya!

Dips

4 sets of 5 dips/ probably half way extension. These are getting easier but I'm sore!!

I threw in a back exercise as well.

Seated narrow grip cable row
3 sets of 10 at 80 lbs
1 set of 10 at 90 lbs

I ended with 20 mins of cardio on the treadmill. Just walking tonight, speed 3.5 and incline 4.

I really felt the drop in calories today, HOWEVER, chose not to do the optional refeed. I was not feeling that I needed it, psychologically, as I have no desire to cheat. My mid week refeed was all about the fail safe to keep me from cheating but my mind is focused and I'm ok so far. That, my good friends, is huge progress for me!! Cardio is more difficult with the drop in calories but I'll hit it hard on the weekend after my carb load.

My macros were dead on and I got in 5L of water. Diet pop is also a staple, as is coffee.


A couple other diet staples I use, especially when cutting:

all sorts of spices, although I watch sodium content

Franks Red hot and love the Franks chili lime - high in sodium but I watch it everywhere else

Davinci Syrups (my favorites are Chocolate and English Toffee)- these are amazing in coffee and oatmeal

Walden Farms products - the pancake syrup (I'll eat this on anything and combined with the franks is really good), the new caramel syrup and/ or caramel & chocolate dip, and a few of their salad dressings. These are lifesavers and all zero calories! Some of them taste like they're right out of a toxic waste plant but some of them will get that last serving of chicken down. :)

And, in case of emergency, I always keep some sugar free jello in the house. I haven't used it yet but it can be a lifesaver if you're really needing something.
 
Re: 84 Days...T Contest Log

i like all your little treats you use to keep sane... using different seasonings has been keeping me going so far... still sometimes it takes me a half hour just to get through 8oz of chicken...

getting strong on those rack pulls! im not a fan of using straps myself, as they tend to cut up your wrists pretty bad when you get up there in weight...
they actualy say grip strength is correlated with longevity... not sure how true it is, but...
 
Re: 84 Days...T Contest Log

moya said:
i like all your little treats you use to keep sane... using different seasonings has been keeping me going so far... still sometimes it takes me a half hour just to get through 8oz of chicken...

getting strong on those rack pulls! im not a fan of using straps myself, as they tend to cut up your wrists pretty bad when you get up there in weight...
they actualy say grip strength is correlated with longevity... not sure how true it is, but...
Click to expand...

lol...great! I'm doomed! ;) I wanted to use the straps last night to hold myself on the treadmill but figured that would really look stupid. LOL

Here's the dilemma...I like gloves because it keeps my hands from getting calloused ( I know it's girly). I don't mind the straps, although I'm still new to using them and getting the hang of it. I saw a guy 2 nights ago with gloves and straps so I asked him about it and he just did it himself, wasn't something he bought specifically. Probably at the end of the day, I just gotta keep strengthening my grip.

Walden Farms also makes a calorie free marshmallow dip. It's not great by itself but that with caramel dip on yams...amazing!!

Another treat idea is taking the chocolate dip and freezing it and then eating it like ice cream/ sherbet kind of thing.
 
Re: 84 Days...T Contest Log

Summary for Thursday, Feb 24

I was up at 5 am for cardio this morning but got a phone call from a gf of mine right as I was leaving. Her daughter had been held overnight at the hospital I work at, for suicidal ideation, and was to see a crisis therapist in the morning (which is what I do) so she wanted to give me a heads up. We ended up talking for awhile since she'd been up all night and was really stressed. I didn't get the cardio done and that was the reason I was so distracted and went to work with half a face of make up missing! I didn't actually see her daughter because I only deal with under 18's but was able to assist them in dealing with the system. Something I've heard often in the bodybuilding world is that it's important not to let training take over and impact your relationships. I kept that in mind this morning.

Anyway...I got home from work and had to drive for soccer practice for my son and got home about 8, thinking it would be my rest day. I forced myself to the gym and got 45 mins of low intensity cardio in. I did 15 mins on the elliptical with a HR avg of 135 and 30 mins on the treadmill with an avg HR of 130. Not superb but I went!

I hit my macros right on target and got 4 L of water in.

This weekend is city play offs for soccer so it's going to be a busy weekend. My son has played soccer since he was 4 and we play year round here (with a 2 month break in the spring). They play indoor soccer in the winter time, so it's soccer in a hockey rink basically. The game is much faster and much rougher. My son is a keeper, which adds a whole new dimension to watching as well. I love watching and haven't missed a game but weekends like this, I definitely miss sleeping in! Gonna have to have some naps happening. :)
 
Re: 84 Days...T Contest Log

My gurl you are simply amazing! I dont know what else to say here. I cant believe how your lifts are coming up in weight. PROUD PROUD PROUD!!!
 
Re: 84 Days...T Contest Log

I hope your friends daughter is ok... congrats on keeping the balance in life.. for longetivity it's important!

I'm proud to Roxy... you are going so well!!! How are you feeling?
 
Re: 84 Days...T Contest Log

RachelM said:
I hope your friends daughter is ok... congrats on keeping the balance in life.. for longetivity it's important!

I'm proud to Roxy... you are going so well!!! How are you feeling?
Click to expand...

Thanks girl! :)

I'm doing great. Yesterday was a much needed rest day. Diet was on track and I was in bed by 10 pm. I ended up working a 12 hour shift so I was thrashed.

I'm up and off to the gym now to get some cardio in before the first soccer game of the morning. It's butt freezing cold and looks a bit like a blizzard outside. Yuck!

Carb loading today! Woo hoo! Very excited. After that....a few more diet changes. I'm tweaking my macros a bit.

Have a great Saturday everyone! :)
 
Re: 84 Days...T Contest Log

Refeeds rule!:evil: enjoy it chika you have earned it!
 
Re: 84 Days...T Contest Log

a. i feel like if i spend more time over here in this log i can learn how to make my diet taste better.

b. whats your carb cycle look like, have you mentioned your lbm?

c. most importantly whats your picks on tonights fights rox??
 
Re: 84 Days...T Contest Log

Peterlumberjack said:
a. i feel like if i spend more time over here in this log i can learn how to make my diet taste better.

b. whats your carb cycle look like, have you mentioned your lbm?

c. most importantly whats your picks on tonights fights rox??
Click to expand...

Yes..believe me, I have explored all the ways to have calorie free or low cal taste additions to dieting!

I don't know my lbm...I need to get a bf% done. I'll put more info on my diet either tonight or tomorrow. I'm just doing a one day refeed and I have a formula I use to set the calories/ macros. So lower protein a bit, lower fat etc...

I bet on Penn tonight but...I'm nervous! Lots of people thinking Fitch will take it! I'm crossing my fingers. I haven't had a great week for betting! :)
 
Re: 84 Days...T Contest Log

A final note for Saturday...ok...not looking good for Penn. I'm thinking Fitch took the fight! The third round was painful to watch.

I did not train today, outside of the fasted cardio I did in the morning. The soccer playoffs my son had really threw off my day and I felt really tired tonight. I'm sitting here now feeling a little guilty, however, rest is good. I have to be on the road for 7 am tomorrow for soccer. I'll be home by 10 and in the gym in the afternoon for my workout for the mini competition. Got some PR's to set!!

Carb load went well today. I will include details on that tomorrow, as well as my slightly tweaked diet, heading into the last 7 weeks.

Thank you to everyone who has been following and supporting me, whether it's been here or via pm. The support is incredible and it really does help me. Bodybuilding, especially when you take it to the prep type level, can be a very lonely sport. You often hear people say it's a selfish sport and you definitely find out who your friends are when you take it to that next level. I have come to think of so many of you here as friends and it's really been something to share this experience with you.

And that was my version of Deep thoughts....by Jack Handy...LOL..sorry, old, old SNL reference there! Karma to anyone who recognizes it! ;)
 
Re: 84 Days...T Contest Log

Karma to you PLJ!!! I'm impressed!!! LOL

I gotta post those links up sooner. I use a different one every time but can almost always find one. You get the occasional feed that you have to refresh but usually pretty decent!!

What did you think of the fight?? the Penn/ Fitch fight? A draw hey?!?
 
Re: 84 Days...T Contest Log

3rd was a 10-8 imo, but ive seen more dominant rounds go 10-9.... so 1 10-9 penn, 2 10-9 penn, 3 8-10 fitch.
 
Re: 84 Days...T Contest Log

but i cant recall now, but i think 2/3 refs gave dennis a 10-8 round, that round was more dominant, snuggling pillow fists never impress me, I do appreciate ground game, however you need to try and finish/advance positions or even try to advance the damage of your strikes fitch.

that chris lytle fight was good, although the guy he fought was a bit annoying.

bisping. we'll never know what coulda happend.....
 
Re: 84 Days...T Contest Log

Peterlumberjack said:
but i cant recall now, but i think 2/3 refs gave dennis a 10-8 round, that round was more dominant, snuggling pillow fists never impress me, I do appreciate ground game, however you need to try and finish/advance positions or even try to advance the damage of your strikes fitch.

that chris lytle fight was good, although the guy he fought was a bit annoying.

bisping. we'll never know what coulda happend.....
Click to expand...

^^bisping...so true!

Well...I'm off to the gym to get my final workout in. Will post up later on today with the results. :)
 
Re: 84 Days...T Contest Log

Carb load Saturday...it was wonderful! It's funny how you can eat more and wake up feeling more hungry then you usually do!

My carb load was not quite as organized as I would have liked it. With most of the day spent at soccer, I didn't plan ahead very well.

I ate 2080 calories (the goal was 2300-2400).

I used oatmeal and yams for the primary carb sources.

Macros ended up at:

168 protein
257 carbs
37 fat

The basic premise I use for carb refeeds is to keep protein at about 1g/ lb bodyweight, no extra fat outside of what's in the food and the rest carbs.

Next week will be more organized and planned out, rather then all last minute throwing food together. It was still great to eat the extra carbs!
 
Re: 84 Days...T Contest Log

Sunday....Had a big workout today! It was my follow up workout for the weekly contest....

 
Re: 84 Days...T Contest Log

Sunday, Feb 27th

Well...I knew I would have to do something ridiculous to be a contender in the weekly contest. So...in the interest of saying to everyone..don't count me out yet, I pushed myself WAY WAY WAY out of my comfort zone for lifting!

To those of you who bet on me...THANK YOU...for the vote of confidence and the motivation. I wanted to show all of you what I am made of and that I can give 200% effort. :)

I did the same workout that I did on the 21st, which is post 203 (I think). It was a bit of a mixed workout because of my sore leg last weekend.

Started with 10 mins warm up cardio on the treadmill. Walked for 2 mins and ran the rest...HR avg at 155.

Front Raises

Last week
4 sets of 10 at 15 lbs

Today
15 lbs - 10
17.5 lbs - 10
20 lbs - 10
22.5 - 8

*Up 7.5 lbs/ side

Biceps - 21's (this is where you do 7 half hammer curls from the bottom, 7 half from the top, 7 full ones, no breaks)

Last week
4 sets of 21 at 12. 5 lbs

Today
12.5 lbs - 21
15 lbs - 21
17.5 lbs - 21
20 lbs - 4 reps of each - 12's

*Up 5 full lbs and 7.5 lbs for half reps/ side.

DB Press

Last week
20 lbs - 12
25 lbs - 10
30 lbs - 10
30 lbs - 10

Today
20 lbs - 12
25 lbs - 10
30 lbs - 10
35 lbs - 10

*Up by 5 lbs/side.

Leg Press/ Calf raises - Superset

Last week
90 lbs - 15
180 lbs - 10
270 lbs - 10
270 lbs - 10

Today
no weight - 15
90 lbs - 12
180 lbs - 10
270 lbs - 10
320 lbs - 10
360 lbs - 5 reps for legs and 18 reps for calves!!

*New PR and 90 lb increase!!

And just in case anyone wanted to call bs on me, I videoed it! One handed while I was doing it, so....not great but I wanted to document it too. It felt amazing!! I wanted to do the happy dance right there in the gym! I have no idea where that puts me in the contest but it felt great to do it and that, in itself, was a personal victory! :)

 
Re: 84 Days...T Contest Log

oh hell yes! that is how its done... looks like you got a good range of motion with the legs too...
im trying to get my calves up... but i will tell you, i could not do that right now to save my life...
KILL THAT SHIT!!!
gotta give respect for the video people, not many here willing to put the extra effort into documenting this on video...
now you are just crazy to tape a PR like that with one hand on the camera... i like!
 
Re: 84 Days...T Contest Log

moya said:
oh hell yes! that is how its done... looks like you got a good range of motion with the legs too...
im trying to get my calves up... but i will tell you, i could not do that right now to save my life...
KILL THAT SHIT!!!
gotta give respect for the video people, not many here willing to put the extra effort into documenting this on video...
now you are just crazy to tape a PR like that with one hand on the camera... i like!
Click to expand...

Thanks Moya! This made me laugh...crazy it is baby! If you're not walking the edge with one foot hanging off...you're not living! ;)

My calves are probably one of my stronger areas, even though they don't really look like it. The donkee calf raise machine is the only machine I can do the whole stack on without much trouble. Bench press on the other hand...not so strong.

Rick..thanks so much! I didn't think I'd be walking today but it's not too bad.
 
Re: 84 Days...T Contest Log

Yesterday was the first day I've had trouble with my diet. I did not cheat but rather, didn't eat enough. I had my pre/ post workout nutrition bang on and the rest...not great. It's basically a carry over from Saturday. With the weekend being so busy, I didn't have the time to properly prepare food and I just don't do as well when I'm not organized. I spent about 3 hours last evening getting organized, making food for the week and getting my meals planned out.

Calories yesterday were only 1215 with a 50/25/25 split. Got 4L of water.

Was up this morning at 5 am and out in the minus freakin 35 temp to get 45 mins of moderate cardio in on the elliptical.

My good news of the morning is that I'm down 4 lbs this week. About damn time! :)
 
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Re: 84 Days...T Contest Log

Wow Roxy! 4 pounds! WTG.. that's awesome. I'm starting to bite my fingernails cause my weight hasn't dropped in fact, it's been gaining.. not sure what I need o be doing to keep leaning out.. cause I know I'm up in muscle, but I want to keep burning fattttt.
 
Re: 84 Days...T Contest Log

bader85 said:
Wow Roxy! 4 pounds! WTG.. that's awesome. I'm starting to bite my fingernails cause my weight hasn't dropped in fact, it's been gaining.. not sure what I need o be doing to keep leaning out.. cause I know I'm up in muscle, but I want to keep burning fattttt.
Click to expand...

I hear ya! I went up too so it's nice to finally see a drop. It's different if you're starting out lean and gaining muscle but I need to drop fat, as well, so have been waiting for that to start happening!! It's the change in diet this last week, I'm sure but I need the scale to keep going down now till the end.
 
Re: 84 Days...T Contest Log

I've had a few pm's about what kind of supplements I'm taking. I guess I haven't written much about that. It's been a bit of a stress spot to be honest.

The cycle that was recommended for me for weeks 1-10 was:

1-10 primo 100 mcg once a week
4-10 katanadrol 200 mg daily
1-5 npp 50 mg x 3 times a week
1-10 T3 ramping up to 75 for bulk of cycle
4-10 clen ramping up to 100 for bulk of cycle
1-6 need2slin 3 caps/day
1-4 forged burner 1 cap twice a day
6-10 thimucase on stomach every day

Here's what I've done (starting at 9 weeks)

100 mcg primo - twice - last one was last Friday.
T3 now up to 75

Two things...the gear I got from Gentleman's Club Anabolics is amazing. They have great shipping (to Canada in 3-4 days), very good prices and excellent quality stuff. I tried one of the clen tabs just to see and it was strong. I've used different types of clen before (including clen syrup) and I was impressed.

Second...I do not think I will be continuing the primo. I was warned by a couple women I really respect of the sides and I chose to try it anyway. I'm beginning to see an inkling of a side or two and I want to get out before it's too late. My tolerance for sides is low. And a little cautionary note for all the men who read this....women are so different! (goes without saying, I know lol) Just because something works great for you, does not mean it will effect us the same. If you are in relationships and encouraging your significant other to use or you're just talking to women in the gym...make sure you do the research from other women. You think you know but you may not and once you're in, it could be too late. Ok..I'm getting down off my soap box. :)

Anyway....

I have had to improvise a bit. I couldn't afford all the extra supplements recommended at the time, so I've been using what I have, for the most part, with the exception of what I bought from GCA.

So..the last 6 weeks will be:

-T3
-Clen
-Either winny or anavar - I haven't decided for sure but I like both of them. For me, they have very limited sides. Var helps me put on muscle and winny makes me really hard and dry.
-liver guard and additional milk thistle

I also use:
-a fatburner from a local shop. My bro gave me a bottle..it's a clean energy and I don't feel trippy on it.
- BCAA's
-multivitamin
-fish oil
-taurine
-extra vitamin D, calcium, vitamin E
-5 HTP (I take this for mood regulation)
-women's probiotics
-digestive enzymes

I am looking at ordering some bridge for the post cycle. I'd really like to try adderllin too.

I've also been looking at peptides trying to find one that would be best suited for weight loss/ skin tightening but it's become like learning a new language and I just haven't figured out what to order, how much, doses etc. It's a work in progress. They need a Peptides Guide for Dummies!!

So..that is my supplement summary!
 
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Re: 84 Days...T Contest Log

thanks for posting this up. Have you ever taken katana? im amazed with this stuff and im on a lower dose.
 
Re: 84 Days...T Contest Log

Dam gurl. Thats exactly how youre supposed to use that legpres. Perfect form on that and dam nice load. Keep on KILLIN THAT SHIT gurl!
Calves too, beauty beauty beauty chika!
 
Re: 84 Days...T Contest Log

Roxy722 said:
I've had a few pm's about what kind of supplements I'm taking. I guess I haven't written much about that. It's been a bit of a stress spot to be honest.

The cycle that was recommended for me for weeks 1-10 was:

1-10 primo 100 mcg once a week
4-10 katanadrol 200 mg daily
1-5 npp 50 mg x 3 times a week
1-10 T3 ramping up to 75 for bulk of cycle
4-10 clen ramping up to 100 for bulk of cycle
1-6 need2slin 3 caps/day
1-4 forged burner 1 cap twice a day
6-10 thimucase on stomach every day

Here's what I've done (starting at 9 weeks)

100 mcg primo - twice - last one was last Friday.
T3 now up to 75

Two things...the gear I got from Gentleman's Club Anabolics is amazing. They have great shipping (to Canada in 3-4 days), very good prices and excellent quality stuff. I tried one of the clen tabs just to see and it was strong. I've used different types of clen before (including clen syrup) and I was impressed.

Second...I do not think I will be continuing the primo. I was warned by a couple women I really respect of the sides and I chose to try it anyway. I'm beginning to see an inkling of a side or two and I want to get out before it's too late. My tolerance for sides is low. And a little cautionary note for all the men who read this....women are so different! (goes without saying, I know lol) Just because something works great for you, does not mean it will effect us the same. If you are in relationships and encouraging your significant other to use or you're just talking to women in the gym...make sure you do the research from other women. You think you know but you may not and once you're in, it could be too late. Ok..I'm getting down off my soap box. :)

Anyway....

I have had to improvise a bit. I couldn't afford all the extra supplements recommended at the time, so I've been using what I have, for the most part, with the exception of what I bought from GCA.

So..the last 6 weeks will be:

-T3
-Clen
-Either winny or anavar - I haven't decided for sure but I like both of them. For me, they have very limited sides. Var helps me put on muscle and winny makes me really hard and dry.
-liver guard and additional milk thistle

I also use:
-a fatburner from a local shop. My bro gave me a bottle..it's a clean energy and I don't feel trippy on it.
- BCAA's
-multivitamin
-fish oil
-taurine
-extra vitamin D, calcium, vitamin E
-5 HTP (I take this for mood regulation)
-women's probiotics
-digestive enzymes

I am looking at ordering some bridge for the post cycle. I'd really like to try adderllin too.

I've also been looking at peptides trying to find one that would be best suited for weight loss/ skin tightening but it's become like learning a new language and I just haven't figured out what to order, how much, doses etc. It's a work in progress. They need a Peptides Guide for Dummies!!

So..that is my supplement summary!
Click to expand...

its looking like not all sponsorships were quite created equal... make the best of it girl, hard work can make up for a lot!
as far as sides go, if you dont want to risk it, dont do it... we all know some sides for women are irreversable, that just may not be worth it... if you like winny/var and they work for you, then that is your best bet...
 
Re: 84 Days...T Contest Log

Hi Roxy.

I think you made the right decision for you. At least you gave it a shot and decided it was not for you.

Keep working hard!
 
Re: 84 Days...T Contest Log

Thanks Moya and Bader! All about heart right? Staying the course and seeing it through to the end...no matter what!! Both of you guys have been a great support to me and you help keep me going, especially during the times when things feel frustrating.

Island Girl..great to see you back and gearing up for Physique. There are many of us up here in Canada anxiously waiting to see how that category works this year. If it goes well, we're hoping our associations will follow suit.
 
Re: 84 Days...T Contest Log

Tuesday, March 1

I did not get up for morning cardio this morning. It was -41 at our airport this morning! It totally zaps all your energy. I slept well but just couldn't face the cold.

Workout tonight...

Started with a 10 min warm up on the treadmill.

20 pullups - still using the assisted machine. It was too busy tonight to use the bar and attempt them that way. I'll try on the weekend when it's not as busy.

One arm dbl press
15 lbs - 10
17.5 - 10
22.5 - 10
25 - 10

Side lat raises
15 lbs - 10
15 lbs - 10
17. 5 - 10
17.5 - 10

Upright BBL rows
40 lbs x 10 x 3 sets

Incline ab crunches
4 sets of 15

Ended with 20 mins on the stepmill.

This wasn't one of my better workouts, overall. I am not very energetic the last couple of days. I think it's a combination of the drop in cals and the weather. Probably 80% weather. I was saying earlier today in the bookie forum...I'm just sooo sick of the extreme cold and it really takes its toll on you. I think we had a record set this morning for cold and it doesn't even include the wind chill.

Diet is on track!

I'm off to bed soon....a little more food prep and calling it a night.
 
Re: 84 Days...T Contest Log

Keep up the good work Roxy and congrats on the weight loss!! I can't even imagine -41, congrats for even getting out of the house!!
 
Re: 84 Days...T Contest Log

Dam good advice from the destroya on the supps++.
Nice workout chika. Yeah I cant imagine -41 Daym!!!
Very impressed with that Dbl press sista:evil:
I am glad that you are using your head about the enhancements Roxy. Good for you!
 
Re: 84 Days...T Contest Log

Hey Roxy, I haven't been keeping up with your log but I just wanted to stop by for moral support. :) Congrats on everything so far and keep up the dedication. Can't wait to see your transformation!!!!!
 
Re: 84 Days...T Contest Log

zedhed said:
Dam good advice from the destroya on the supps++.
Nice workout chika. Yeah I cant imagine -41 Daym!!!
Very impressed with that Dbl press sista:evil:
I am glad that you are using your head about the enhancements Roxy. Good for you!
Click to expand...

It's a tough thing ya know. We all want to win and because my results are slower coming, I started to feel some desperation...thinking maybe just this once. But it's that kind of thinking that gets people beyond the point of no return and if I stop and think about it...bigger picture...I don't want to lose certain traits. I'm 2 weeks in and my hair has started falling out and my voice is scratchier. Just a bit but enough that I notice. I have that sore throat feeling, which is a precurser to the voice change. QT is someone I talked to before and told me exactly that. She was right!

Don't get me wrong....I love to compete and am generally very competitive! I suppose it's the wisdom of getting older maybe or something like that where I just realize what my limits are and have reached the point of knowing I don't have to win at all costs. There was a point in my life where I wouldn't have thought twice about it and wouldn't have cared what the consequences were.

And...just to add...please don't read this and think I'm against supps or gear or judging anyone because I'm not. I believe strongly that those decisions are very individual.

As for the rest of the supps....it would have been great to try them all out but what can ya do. It goes back to that post I had a few weeks ago about letting go of things I can't control. I've always believed it's 80% diet, 10% training and 10% supps (not counting gear in that) so...there ya have it!

The Roxy philosophy of the morning! Cue the deep thoughts music....;)

You will all be so proud of me....I braved the retardedly cold temps this morning and made it to the gym for 45 mins of fasted cardio. Pretty sad when -24 actually feels warm!
 
Re: 84 Days...T Contest Log

AFeedz said:
Hey Roxy, I haven't been keeping up with your log but I just wanted to stop by for moral support. :) Congrats on everything so far and keep up the dedication. Can't wait to see your transformation!!!!!
Click to expand...

Thanks girl!! I appreciate it!! :)
 
Re: 84 Days...T Contest Log

Hey guys...it's Wednesday afternoon...just a quick note. I've had something personal come up this afternoon and will be away for a couple of days. My training won't be impacted too much but my computer access will be limited so I'll get updates on if I can and if not, I'll have them up by Saturday, including my round 4 pics.

25homes....if you read this....I'll get your pics up in a couple hours, as soon as I get home.

Talk soon all...keep training hard.
 
Re: 84 Days...T Contest Log

I'm out on the west coast in Vancouver and it's amazing what a change of scenery does. So nice to be away from the -40 temps for a little bit. I love the ocean too and being in a big city next to the water...perfect! I had a late flight so got a quick workout in last night and will get that up a bit later today. My diet is still on point. I premake most of my meals and packed most of them to take with me! Crazy I know!! lol I should be going home tomorrow (even though I never want to go home) but anything beyond that and I'll be scrambling for food stuff.

Have a great morning everyone! :)
 
Re: 84 Days...T Contest Log

Dam chika you got your stuff so together. Hope all is ok.
Safe flight hunny pie!
 
Re: 84 Days...T Contest Log

March 2 - Wednesday

Was a pretty quick workout tonight and basically an exact replica of the last time I did this one.

Started with the usual 10 min warm up. Eliptical tonight.

Hang Cleans

bar - 10
bar - 10
10 lbs - 6

Incline Leg Press

180 - 10
270 - 10
290 - 10

SLDL

70 - 10
90 - 10
90 - 9

20 mins cardio..intervals on the treadmill...walking/ jogging.

I have definitely noticed a decrease in strength. Not that my numbers have gone down but I'm not anticipating them going up much now, either. It's the cut in calories and carbs and pretty much to be expected. I'm going to revisit my diet on the weekend with a friend of mine. I'm experiencing a lot of what I have been for the last year. I see that initial drop when I change calorie levels and then I just sit there in weight. It can be discouraging because this time I've actually been consistant and not cheating and I'm just not seeing the changes. I have a couple of thoughts on changes I'm going to make heading into the last 6 weeks but it won't be until Saturday and I'll do a little consulting first.

Back to that virtue I'm decidedly lacking....PATIENCE! ;)

I've found a gym where I'm at and will be hitting it up later today. Back home tomorrow.
 
Re: 84 Days...T Contest Log

Thursday, March 3

Hit up a gym in Vancouver with an old friend last night. It was a great workout. Great to be in a different place and training with someone who is full of motivation.

We did a back workout. I've been doing the 10x3 training, which is lower volume and not body part specific, and did I ever feel it last night. What a difference not having specific body part days..wow! My back was on fire!!

Seated cable rows

80 - 12
90 - 10
100 - 8
110 - 6

DB rows

25 - 12
30 - 10
35 - 8
35 - 6

Wide grip lat pulldown

80 - 12
90 - 10
100 - 8
110 - 6

Wide grip seated row

80 - 12
90 - 10
100 - 8
110 - 6

No formal cardio tonight.

I also had my first cheat of the program. I ate a salad with chicken at a restaurant. I ate some bread too. Nothing too extreme but I didn't count the calories either. Not gonna lie...a bottle of wine and/or some whiskey was sounding like a really good idea but I restrained myself, mainly because I knew I'd feel sick for about 3 days. It was nice to step away from the contest for just a brief moment and have a little fun.

I'm heading home this afternoon. Not looking forward to going back to the cold. It's hard to believe we're half way done already. 6 more weeks to go. :)
 
Re: 84 Days...T Contest Log

Mmmmmmmmm whiskey! My Texan ass looooves the stuff lol. Nice job restraining yourself though girl :)
 
Re: 84 Days...T Contest Log

Girl I already know exactly what I'm having the minute I'm able to lol don't worry. I had a cheat night a few days ago. My mother made this amazing pasta....whole wheat pasta, peppers, onions, grilled chicken, etc...I couldn't pass it up! Did cardio afterwards though lol
 
Re: 84 Days...T Contest Log

psizzle_8 said:
Girl I already know exactly what I'm having the minute I'm able to lol don't worry. I had a cheat night a few days ago. My mother made this amazing pasta....whole wheat pasta, peppers, onions, grilled chicken, etc...I couldn't pass it up! Did cardio afterwards though lol
Click to expand...

LOL...nice!! I felt bad for about 5 seconds and then thought...one cheat meal isn't gonna kill me! Sometimes a brief escape is a good thing. I'm still thinking about whiskey though. LOL
 
Re: 84 Days...T Contest Log

moya said:
chivas regal 12 year straight up...
im thinking that would be ok before the last photos to bring out some vascularity...
Click to expand...

I put my rye out of sight after these messages! Hid it downstairs under the stairs. I'm not a big drinker but it was just sounding like such a good idea. Moya..I have seen wine backstage before a show. Just might work!
 
Re: 84 Days...T Contest Log

Saturday, March 5

I had a crazy workout today. I felt really good in the gym and I am really feeling it tonight! Feels great!

I was a little weirded out with how sore I was just training back the other day, so I've taken the 10x3 and then added on a few body part specific exercises to each workout. I chose ones that seemed to fit with the core exercises of the 10x3 and still maintained a decent split. I figure if I'm going to run a cycle, I need to take advantage of it. Speaking of which, I started 10 mg/daily of var yesterday. Var agrees with me! Not just in the sense that I can manage the sides but I feel a bit like a superhero on it. :)

On to the workout:

10 min warm up on the treadmill, walking.

Rack pulls

50 - 12
70 - 12
90 - 12
110 - 11
130 - 10
130 - 10
140 - 6

Dips
3 sets of 5
One of the trainers in the gym came and spotted me on these...held my feet. So I was able to do 15 full dips. My arms were burning!!

Hanging Knee Raises
3 sets of 12

Skull Crushers
3 sets of 10 at 40 lbs

Leg Raises
Did these off a flat bench...butt at the end of the bench and then legs up, butt off the bench for a reverse crunch in the air.
3 sets of 10

Tri Pushdowns
60 - 12
80 - 8
80 - 8
My tris were done by this point.

Cardio....that will be in the next post. Did something a little different.

I spent a couple hours with some good friends of mine today who gave me some diet tweaking. They are a married couple in their 50's who have been in the industry for years. She is an IFBB pro and they are 2 of the most supportive people you'd ever meet. Anyway...we tweaked things a bit and gonna be dieting it up old school. It won't be too dissimilar to what PLJ is doing. I'll post more about it tomorrow.
 
Re: 84 Days...T Contest Log

Ok....Cardio....there's 3 videos to this. Someone can't operate a camera very well so you get it in 3 parts! :) Just for the record...this workout kicked my butt. I still have shaky legs and will be lucky to be walking tomorrow!!
 
Last edited by a moderator:
Re: 84 Days...T Contest Log

Daym Roxy, you are one gutsy gal. I love it chika!
Everybody take note....this chika is out for blood, thats your blood contenders!:evil:
 
Re: 84 Days...T Contest Log

lol..thanks Zed. It felt pretty good actually...in a sick, painful sort of way! I think I'm going to do that every Saturday for cardio. It's too dark to do it at night and I have visions of slipping and falling all the way down the 260 stairs. It gives me motivation to push it a little harder in the gym...now I have a reminder of what super high intensity, can't breathe cardio feels like!! ;)
 
Re: 84 Days...T Contest Log

Sunday, March 6

Well...as great as yesterday felt in the gym, today was the exact opposite. I got halfway through my workout and hit the puke zone. I don't know what it was...I don't feel like I'm getting sick. Maybe it was just a carryover from yesterday. I'm feeling a bit like I got hit by a bus today. So much for feeling like a superhero! lol ;)

So what I did get done..

10 mins on the treadmill warm up.

20 pull ups - used the top of an incline bench to rest one foot on.

DB single arm shoulder press
20 - 12
20 - 12
22.5 - 10
22.5 - 8
25 - 7
25 - 6

Upright rows/ superset with bent over rear raises

rows - 3 sets of 12 - 30 lbs
raises - 3 sets of 10 - 15 lb DBs

Then it was the mad rush to the bathroom. I sat for a few minutes and tried to shake it off but just wasn't feeling it, so went home. I may go back and do some more cardio this evening but we'll see how it goes. I'm taking a break from the weekly meal prep at the moment.
 
Re: 84 Days...T Contest Log

On the meal prep note..my diet has changed a bit for the last 6 weeks. Not too much but enough. It's not far off from what PLJ is doing. A lot of the old school bodybuilders up here use it for the last 6 weeks before competition. They call it "fibrous".

My calories have gone up slightly to 1700.
230 g protein
99 g carbs
28 g fat

The only complex carbs come from 1/4 cup steel cut oatmeal (measured dry) in the morning. The rest of the carbs are from "fibrous" veggies..lots of broccoli, cauliflower etc. I have 2 extras in there right now. 1 TBSP of flax seed in the oatmeal and 6 oz grapefruit at night. I have done this once before, minus the grapefruit, and had amazing results so here's hoping something will actually work for me!!
 
Re: 84 Days...T Contest Log

stairs are my favorite cardio... i used to love the step mill at LA Fitness, and the Brenda in Modesto... but we dont have one here at my Gold's...
ya, we have an ice cream room at work that gets about that cold, but i dont spend a lot of time in there... mostly im in the deli warehouse which is just above freezing like a refrigerator, which is not bad... however, i was thinking that animals in colder climates adapt to their environment by growing thicker hair, skin or even fat... so ive been bundeling up to where i get hot when im working in there... dont know if it will make a difference or not im my fat loss... just taking all the precautions...
 
Wow great effort ..... And awesome journal .

I'm joining team Roxy you rock !!!


Brad.
 
Re: 84 Days...T Contest Log

moya said:
stairs are my favorite cardio... i used to love the step mill at LA Fitness, and the Brenda in Modesto... but we dont have one here at my Gold's...
ya, we have an ice cream room at work that gets about that cold, but i dont spend a lot of time in there... mostly im in the deli warehouse which is just above freezing like a refrigerator, which is not bad... however, i was thinking that animals in colder climates adapt to their environment by growing thicker hair, skin or even fat... so ive been bundeling up to where i get hot when im working in there... dont know if it will make a difference or not im my fat loss... just taking all the precautions...
Click to expand...

I can relate to that!! It's been a long cold winter...that's the reason for all this excess poundage! LOL If only....
 
Re: 84 Days...T Contest Log

Daym chika, looks kinda like you could almost be moving into the asylum with RickO....LOL
Thats bitchin gurly, just bitchin!
 
Re: 84 Days...T Contest Log

Monday, March 7th

It's official....I'm either old or insane or both! I no longer need the alarm...I am awake at 4:58 am like clockwork! Please shoot me now!

On a positive note..it's makes getting up for morning cardio pretty painless. I was in the gym by about 5:20 this morning and knocked off 45 mins on the elliptical. It's my go to machine in the morning. I've been watching Sopranos on the tv every morning. Who knew it came on at 5 am!

I was back in the gym tonight for another 45 min session. I did intervals on the treadmill.
5 mins walking warm up
2 mins running
3 mins walking
and so on.

HR while walking avg 135 and through the running 150.

Today was just cardio but I felt good about what I got in.

Turns out...running stairs will make your calves feel like you are being stabbed by hundreds of small pins when you try walking. Holy crap am I sore!! I'm supposed to train legs tomorrow but may trade it out to have one more day of recovery. After sitting for awhile, getting started walking is a challenge. That first step on the elliptical this morning was hilarious as the pain shot up my calf and I almost fell off. Good times in the gym! :)

Diet wise...well ya know..it sucks! But I'm on track and am down a bit since starting on Saturday. It really just better be falling off! I'm getting really tired of chicken so have climbed back on the fish bandwagon and bought a bunch of tilapia for something different.

Supps wise...started clen on Saturday too. I'm still just at 20 mcgs. I've had wicked headaches the last 2 days, which I haven't had much of in previous use so I'm going to increase it a bit slower then every 3 days. Plus...I can't go to work looking really shaky. Just doesn't look good in a psych unit, although I'd fit right in!
 
Re: 84 Days...T Contest Log

Gr8 post Roxy. Sorry about the headachs tho that really sucks!
You are doing so good sista, you really are one tuff lady I do have to say that.
Do all the walking that you can and then go on and hit your leg workout...:evil: you will be glad you did...
Love ya sista, keep killin that shit!
 
Re: 84 Days...T Contest Log

zedhed said:
Gr8 post Roxy. Sorry about the headachs tho that really sucks!
You are doing so good sista, you really are one tuff lady I do have to say that.
Do all the walking that you can and then go on and hit your leg workout...:evil: you will be glad you did...
Love ya sista, keep killin that shit!
Click to expand...

Thanks for the great post back Zed! You are awesome and I really really really appreciate all your support! :)
 
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