Mind over Matter.....

Thank you Adam and Eve for eating the apple and you Pandora... didn't you have a lock on that box of yours?!? I mean really, seriously.... ugh!! I can imagine what it would be like to live in bliss, total ignorance to body image, bad carbs and whether or not the stone in my ring is real. Truthfully none of that matters to me now but it did! Thank you mom for pounding into my head the stupid little phase "what will people think?" See I have learned a lot in my journey to find who I really am. Partly because of my wonderful husband, and partly because I stopped worrying about what people would think!! Now this doesn't mean I went all rogue and gave a big middle finger to the world... it just means that I started to be happy being me. This translates to my workout as well. Ya see before I was worried about what I looked like while in the gym, were people looking at me, did they think I looked stupid, what if I didn't know how to do something.... oh the list goes on! I see many people like this. Afraid to walk into the gym because of fear of what people would think. People that cover themselves up or hide because they don't feel comfortable in their own skin. Once I was no longer worried about this my workouts and my intensity increase 100%. I am pushing myself harder than I ever have and it feels great! I am getting it done and so can you. Don't let someone tell you you can't and most importantly don't let anyone tell you you should be something or someone you are not. I say don't hide but change their minds and you might be surprised at how you feel.
In Good Health,
Rebecca


Mondays workout (DC training and FST-7 combined) DISCLAIMER: this program is for advanced weight lifters!!! We have affectionately renamed this training to WTFWIT!

Incline Smith Machine
8-5-3 @ 135lbs followed by a 1min stretch

Cable Cross Over
7x8 @  plate 3 (this is the number of plates on a cybex cco cant remember the weight...its weird on those)

Smith Machine Shoulder Press
8-5-3 @135lbs followed by a 1min stretch

Lat Raise machine
7x8 @50lbs

Tuesdays workout again DC with FST-7

Close Grip Bench
8-5-3 @ 95lbs 1min stretch

Overhead cable ext.
7x8 @ plate 7 (again not sure the weight...it's weird LOL)

Close grip pull downs
8-5-3 @ 100lbs 1min stretch

Cable pull over
7x8 @ plate 7

2 sets of dips

learning curve....

So for those of you that know my dad you could say that I was in fact born with some DNA to be physically fit..... I attended a fitness trade show a few years ago and during one of the seminars I heard the doctors talk about muscle fiber. What's the big deal about muscle fiber you ask?? Well let me tell you in a nut shell. You have fast twitch and slow twitch muscle fibers. More fast twitch, you get a sprinter. More slow, you get a marathon runner. What they were getting at was the greats in either case were born that way..... great! Well as far as the amount of specific type of muscle fiber they have. With that said, while God did in fact seem to give them a gift of greatness he didn't completely hand them the Gold in their sport. They had to develop what was given to them, work hard to maintain it, feed their vessel with the proper nutrients and be dedicated and driven toward their dream, their goal, their victory. Lets consider the "taboo" of my chosen sport. The misconception is that all body builders take steroids to look like they do. Most think it is the magic formula for growth. NO NO NO! While yes some my use them and there are the same amount that don't, it still takes a hell of a lot of time and dedication to look that way. The building blocks were given to them through DNA but it will never change the fact that whether they do or don't, those athletes are still very disciplined. My point... there is NO magic pill!! As a personal trainer I see this every day. People think that I am the magic pill, that the 2 or 3 hours a week they spend with me is going to be enough. Think of me as the DNA, your building block.... YOU have to do the real work, you have to want it, believe in yourself and go out and get it. Work hard for it, make the conscious choice to choose the right thing. Stay positive, start slow and remember no goal is a bad goal!
In Good Health,
Rebecca

Today was Shoulders and Bi's
Here is what I did

shoulder warm up exercises for the rotator 2 sets

DB shoulder press
3x8 @ 40lbs

Super set  Front Lat raises/Plate raises
3x8 @25lbs/35lbs

Side Lat raises
3x6 @ 15lbs

Seated DB curls
1x12 @ 20lbs
2x12 @ 30lbs

Spider curls
3x16 @ 20lbs

Preacher curls
1x4 @ 75lbs
2x8 @ 45lbs

Cable hammer curls
3x8 @ 25 lbs

Getting it done.....

Disclaimer: In my last post I was in NO way making fun of anyone. My point was to show how aggrivated I am that people are actually disgusted that I am training to do a body building show. I don't get being disgusted for someone being healthy. Nor do I get being made fun of for it. I know it isn't for everyone and that's fine. I'm not pushing people to do what I'm doing. Yeah I hear the "oh are ya 200lbs yet?" or the "LOL because buldging muscles are sexy" comments. Keep them coming because that just pushes me all the more! Anyway enough of that. I am putting the haters behind me and continuing along my path.

Today I sit at 153lbs, 5'9 and 15% body fat and just incase you were wondering I am still a size 4-6 in my pants! Thats called MUSCLE growth (remember muscle weighs more than fat :)). My calories are still around 3200 a day so yes I am eating... every two hours! :) I drink at least 1 gallon of H2O a day and I'm hitting it hard in the gym and forcing myself to up my weights..... it's the only way to build those muscles :). I am really focusing on each part making sure that when I cut everything comes in nice and defined.

Todays workout was shoulders....

Military bar press
2x10 @ 95lbs
1x6 @  115lbs
1x6 @ 125lbs
1x10 @ 125lbs

Front lat  db raises super set plate raises followed by a drop set....(killer)
3x6 @ 25lbs/ 3x6 @ 35lbs
Drop set went down by 5lbs to the end :)

Side lat raises super set bent side lat raises again followed by a drop set to end.... (equally killer)
3x6 @ 20lbs/ 3x6 @ 25lbs

Shrugs Front/back
3x14/14 @ 75lbs

we ended with a ton of calfs on the bench.... it was around 150 reps with 125lbs on the bench :)

Just remember.... don't expect to walk into the gym and be able to lift the heaviest weight you can find... start with a light weight! If it is really easy you can continue to add in 5lb increments until you find a good weight to start with. Most places should have someone there you can ask for help if you are unsure! Ask them! That is what they are there for and nobody will think less of you for asking for help! :) Got to start somewhere right?

In Good Health
Rebecca