Sorry....the cheerleaders are over there, this area is for the players!

Okay, so I don't look at my "assets"  or lack there of as rule breakers for playing the game. If you are already lost, let me be more blunt. Yes I have tits....well kinda anyway LOL. For the slower followers I'm saying I don't have big boobs but at least because of my DNA I do in fact have what men so affectionately call tits and thanks to these God given multi functional mounds nicely placed on top of my Pectoralis Major muscle I am some how disqualified for playing the game. Because I am a girl I am not aloud to build muscle? What? Here is the problem I have with that. Apparently my options are skinny with big boobs (this seems to be the more popular option with the men) or fat (less appealing option). Why cant I be in the middle? Beautiful sculpted muscles?? Hmmmm! Can anyone tell me why it is socially not acceptable for a woman to build muscle? Should I really be sentenced to a life of work, eat, sleep repeated over the course of a week, continuing until I die? Why is muscle on a man sexy yet not on a woman? This is straight BS! A good amount of people ask me...."why would you want to look like that?" My response..."look like what exactly?" secretly I'd like to think they are just pissed I'm so dedicated and focused. I get that it's not for everyone but you wouldn't walk up to a fat person and ask them the same question would you?! See my point? Now to be fair not everyone is a hater,  I do have a ton of people (both men and women) supporting my journey. To this group, thank you!! Your support is awesome and If I can inspire someone to be healthier then I have done my job! :) Im not pushing anyone to drink the koolaid (its just pre workout stuff anyway) LOL my drive is for my goal and my goal alone. Whatever your goal is I hope you forge ahead and leave the haters behind! As for me you can find me in the players section!

Tip of the day: this tip is for the soda drinkers....if you drink multiple sodas a day try substituting a water in place of one of your sodas a day. Gradually increase until water is the only thing you are drinking in your day :) this will help you lose weight and feel better!


My leg workout

Leg press
2x20 2plates (1 plate = 45lbs)
1x20 4plates
1x15 6plates
1x15 8plates
1x14 10plates

Squats
3x15 2plates (a$$ to the grass all reps!)

Leg extensions
Single leg and double leg super set
3x20 120lbs for both

Leg curls
Single/double super set
3x15 90lbs

Freak blasters
Doubles 2x15 to the floor and back....ouch
Singles 2x 10

Inner thigh
3x20 90lbs

Go Hard or Go Home!

Week one of contest prep is done....only 17 more weeks to bulk followed by 18 weeks of cutting.  I am shooting for a 1 pound gain a week so that when I cut I can make weight. Going for the mid weight 125-140lbs...I should be around the 125lb mark when done. Here is what my meals right now look like....

Meal 1
4 egg whites
1 whole egg
6 oz steak
1/2 cup oats

Meal 2
10 oz steak
5 oz yam

Meal 3
10 oz Tilapia
1 cup cooked rice

Meal 4
10 oz Chicken
8 oz potato

Meal 5
1 can Tuna
5 oz yam

Meal 6
10 oz chicken
5 oz yam

2 Tbsp PB

Cal = 3488
Protein = 399.76 grams
Carbs = 240.29 grams
Fat = 95.51 grams

Did shoulders today....


warm up
seated shoulder 2x10x40lbs

Military smith press
1x8x95lbs
2x10x75lbs

DB press
3x10x30lbs

Side lat
3x10x25lbs

rear delt
3x10x65lbs

Cable side lat
3x10x15lbs

shrugs
2x20x80lbs

Getting it done thanks to the support of my trainer and chef!! Eric you are amazing. Thank you!

still here!

Ok, so I have so missed my posting! To recap, I had picked a show in WV in September, got laid off in April, got an AMAZING job two weeks later in California, sold EVERYthing (except the clothes) and drove to our new home and life.....wow WTF for sure! For those of you that know me this probably isn't much of a shock. With that said my game had to change on the fly. Prep is a little hard driving from point A to point B and spending way tooooooo long in a car. Side note: if you never have to drive through Texas.....DONT!

So here I am, beautiful views, beautiful weather and if I may say a freaking amazing job. Yes I have had to pinch myself several times just to make sure this is actually my life....ummm yeah!

Back to the goal! Yes I still have one, just in a different state and at a different time. I have changed things up a bit because I now know that I need to add some more bulk. My diet from the beginning of my post still stands I have just added a little bit more to it as I am not in a cutting phase right now. Workouts are every day adding the cardio on Monday. I will know next week the official date for the show and post so you can keep me in check. Until then enjoy my leg day......


Leg Press
2x30 @ 90lbs
3x30 @ 120lbs
(nice slow controlled reps)

Leg extensions
1x35 @ 50lbs
1x35 @ 75lbs
3x25 @ 90lbs

Squats
2x20 @ 85lbs
2x20 @ 105lbs

Freak Blasters
3x20!

Ok, so it's been a while....but trust me I have not been out of the game. I have been hitting the gym and the job market getting it done and keeping it real. I do not let circumstance stand in my way of a goal. When I started this journey I was 19% body fat  and weighed 150lbs. For a 34 yr old women this is still in the excellent rang...to date I am 14% body fat and weigh 137lbs. I feel great, I look good and I have tones of energy. I eat 6 times a day so I am not starving myself.....trust me I eat and you have to if you want to gain muscle. A good combination of diet and exercise will do you a world of good.

Tip of the day....just because something says "DIET" does NOT mean it will help you lose weight. Diet soda is just as bad for you as regular soda.

Here are 2 workouts I have just done on 2 different days....enjoy :) d

Bi's and Tri's 
Cable curls 1x18 @ 25lbs warm up
1x18 @ 35lbs
2x18 @ 40lbs
1x25 @ 20lbs

Barbell curls
4x18 @ 35lbs

EZ bar preacher curls
3x18 @ 30lbs

Hammer curls
3x10 @ 15lbs

High cable curls
2x10 @ 30lbs
2x18 @ 20lbs

Tri push downs
1x18 @ 120lbs
3x18 @ 110lbs

Tri DB kick backs
3x18 @ 10lbs

bench dips
3x failure

Abs
45min cardio


Legs 
Leg press 1x20 warm up @ 155lbs
2x9 super set narrow/wide @ 265lbs
2x18 @ 265lbs

Seated leg curls
1x18 @ 120lbs
2x18 @ 125lbs
1x18 @ 130lbs

lunges 2x10 @ 90lbs

Leg extensions
2x18 @ 95lbs
2x20 @ 85lbs

Abs
30 min cardio

Had my appointment with the ortho today and got good news. Diagnosis Biceps Tendonitis, he gave me a cortisone shot, gave me some gel to put on it told me to ice after workouts and to use the toddler weights for a couple of days.....got two solid workouts in and I'm feeling good for the most part all that matters is that I'm getting it done! Enjoy the workouts and enjoy the rest of the week.


#1
Cardio 30 min 
Seated Cable pulls 1x18 warm up @ 60lbs 
4x18 @ 100lbs  


Straight bar bent rows 1x10 @ 40lbs (kinda felt it in the shoulder) 
4x18 @ 30lbs 

Dead Lifts  
4x18 @ 115lbs 

Calf raises on smith machine 1x20 @ 70lbs 1x25 @ 70lbs 2x20 @ 120lbs  


#2 Cardio 
30min 
Cable curls 1x18 warm up @ 25lbs 
1x18 @ 35lbs 2x18 @ 40lbs 1x25 @ 20lbs  


High Cable curls  
2x18 @ 30lbs 2x18 @ 20lbs

Tri push downs 
1x18 @ 90lbs 3x18 @ 100lbs  

bench dips 2x failure  

Pilates and insanity abs 20 min

A little thing I like to call LIFE.

Sorry to keep you all at the edge of your chair waiting with child like anticipation for a new post......well, in my head that's how it is anyway. Let's see, where to start? As with any journey you alway come to a bump in the road called LIFE. Well that bump for me turned out to be somewhat of an earthquake that swallowed  the road I was on. For two weeks I have been nursing a shoulder injury that has kept me from doing any type of upper body weights. It has been advised by my very good friend, member of my adopted family and very own Physical Therapist (He has mad skills!) that I see an Ortho. UGH I like to live in a little land I call DENIAL!! So to keep up with something I have been hitting the cardio and busting major abs and leg workouts. Earthquake number two came in the form of a "pink slip" or as they called it being "laid off due to the economy. On a positive note I'll have all the time in the world to workout and I hear Urban Active has great stuff. Thinking of the two a day workout thing like my friend Angie (she is a power lifter also with mad skills). Oh the possibilities are endless!

So today I put the big girl pants on and I move forward. God has shoved me out of the nest and is screaming FLY!! So fly I will do.....to the gym! 

I guess my point is, life happens. Not everything goes as plans all the time. It is ok if you don't get the workout in right when you wanted or that your kid is sick or you got called to a meeting...etc. What matters is that you "adapt and overcome". Baby steps are the right steps to a healthy you. But find a way to get it done. You will feel better in the end. Last night I did my pilates mat work to the sounds of American Idol :)  remember you don't "need" a gym to be healthy. It can be done at home! 

In Good Health!

137lbs this morning!

My hard work is paying off. Yes it takes time, yes it takes work, yes you have to make the decision to not eat the donut or the cookie or drink the 2 liter of soda a day....I choose water, I choose chicken. I CHOOSE. Every day we have choices and every day I hear the excuse from someone that they don't have time to make good choices. Hmmmm this puzzles me. Yes I get it we are all busy. I work 50+ hours a week, maintain my house and take care of my kids and still find time to not only make good decision for myself but for my family as well. It can be done I promise and you too can make the choice to be healthy. Keep in mind dropping all bad habits cold turkey is NOT realistic. That's how you fail. Slowly start to cut things out or substitute the good for the bad. Baby steps turn into big steps and soon it becomes a habit!

Tip of the day: If you are a soda drinker, substitute 1 of your sodas for a water or carry a water bottle around with you so it reminds you to drink water throughout the day!

Leg day

Leg extensions
1x15 @ 30lbs
1x15 @ 60lbs
2x15 @ 90lbs
1x15 @ 100lbs

Freak Blasters
3x20

Leg press
4x15 @ 280lbs

Inner/Outer thigh
3x15 @ 90lbs

3.5 mile run

30 min Pilates reformer
20 min Pilates mat
20 min insanity abs