Scorp's movin' in log.......

[ScorpioGirl]

Well, I was on another board but it seems to be getting pretty mainstream now and I have reached my goals I set a year ago when I joined that board. Still have lots of friends there and I will frequent regularly, but I have set new goals now and I feel very comfortable here.....thank you to.....all of you I talked to before now

Stats
Age: 35
Height: 5' 4"
Weight: 124 lbs
bf%: around 12% ? - haven't taken it lately - link to current pics at the end of post.....

Goal
Possible bb comp. Don't care for Figure much and I'm DEF not flexible enough for Fitness - lol

Diet
Trying to lean out at the moment to see what I have under this layer of fat and what I need to focus on. A couple of you have given me your critiques - THANK YOU!

daily....
1300-1400 cal
50p/30f/20c

Training
1 bp per week (most of the time). I sometimes throw a muscle group in 2x a week if totally recovered. Will be doing this with back, chest and hamstrings more often.

I prefer low reps (no more than 10) and heavy weight (although not heavy compared to IG!!! lol). I do most of my training with free weights.

So.....I'll get started.....

Monday 09-18-06

food
m1: mixed fresh fruit (very rare), 5 whites/1 yolk, lc multigrain toast, anpb
m2: lite cottage cheese, veggie tofu mix
m3: chicken breast, veggies
m4: Bev Int'l shake, ww crackers
m5: romaine & veggies, chic breast (still to come)

Training - back / shoulders

rack deads
90x12, 120x12, 185x10, 205x10, 225x10

pulldowns - wide grip
85x10, 90x8, 95x6

pull ups - assisted
25# assist x10

hanging on assisted pull up mach
2 sets - 30 sec hang ~ stretch

rear delt raise on incline bench (backwards)
15x10, 15x10, 20x10, 20x10, 15x10 ~ stretch

shrugs
110x10 - 5 sets ~ stretch

side lateral raise
15x10 - 2 sets, 10x10 - 2 sets ~ stretch

rotator extension (mainly just for rehab from car accident in my mid 20's - still a problem)
5x10 - 3 sets

Well - there it is.........and here are the recent pics......

http://www.elitefitness.com/forum/showthread.php?t=450012&page=120&pp=20

 

[MAINEVENT]

The recent pics look good! Dont take this the wrong way but your breasts detract from your front upper body a little. No biggie in my book...lol. From the back everything looks in proportion and balanced. I love a woman with a muscular back.

Im looking forward to seeing your progression this year and reaching watching you reach your goals.

 

[IslandGirl]

Woohoo SG! I'm gonna love reading your journal and following your progress. Keep it up!

 

[ScorpioGirl]

The recent pics look good! Dont take this the wrong way but your breasts detract from your front upper body a little. No biggie in my book...lol. From the back everything looks in proportion and balanced. I love a woman with a muscular back.

Im looking forward to seeing your progression this year and reaching watching you reach your goals.

lol - yah they're in my way a lot too! Thanks for your input....much appreciated!

Woohoo SG! I'm gonna love reading your journal and following your progress. Keep it up!

I'm excited to start working toward my new goals and YOU are just the inspiration I need, Lady!!!!

I'm def feeling the back and rear delts today. Nothing on the lats tho Maybe a little later.......

yep, it's now "later" and I feel it coming on. STARVING today...I eat and I'm hungry again an hour later....need some fats I think.

 

[ScorpioGirl]

Tues. 09-19-06

Diet
m1: shake, lc ww toast
m2: chic breast, veggies
m3: proten bar, black walnuts
m4: chec breast, veggies, ww crackers (couple bites of vanilla ice cream - oops)
m5: anpb

Training ~ Tri's / Ab's

skull crushers w/EZ curl bar
50x10 - 3 sets

pushdowns w/V bar
50x10 - 3 sets

unilateral db tri extension
15x10 - 2 sets ~ stretch

leg pull ins on flat bench w/5 lb db between feet
3 sets of 20

*Training was short, sweet and BORING today. I had to go early and none of my buddies were there

I've decided to order some NO2 and CEE. Will start those hopefully by the end of the week.

Note to self.....do more cardio.........

 

[IslandGirl]

I was laughing at your note to self: do more cardio. Sounds like you may dread cardio as much as me!

Great workout! You're strong too! Keep it up!

 

[ScorpioGirl]

Wed. 09-20-06

Diet
m1: lf cottage cheese, black walnuts
m2: salad (romaine, veggies, albacore, hb whites)
m3: protein bar, anpb

 

[lynx]

Good luck SG!

Diet
Trying to lean out at the moment to see what I have under this layer of fat and what I need to focus on. A couple of you have given me your critiques - THANK YOU!

I don't think your have much of a layer of fat! You want to see fat you should see me right now! Umm...on second thought...

 

[ScorpioGirl]

Good luck SG!


I don't think your have much of a layer of fat! You want to see fat you should see me right now! Umm...on second thought...

Thx Lynx

 

[ScorpioGirl]

Wed. 09-20-06

Diet
m1: lf cottage cheese, black walnuts
m2: salad (romaine, veggies, albacore, hb whites)
m3: protein bar, anpb

m4: ON protein shake
m5: bb'ers chili (sauce was made from scratch)

Training - quads / cardio
am
cardio:
~15 min steady EFX
~15 min tread

pm -
hack squat - feet low
90x10, 180x10, 230x10, 230x10 ~ stretch

leg extension
100x10, 105x10, 110x10, 115x8
50x10 - toes in for sweep
~stretch

cardio
30 min tread




......whew....surprised I remembered all that after a couple of days lol

 

[ScorpioGirl]

Thurs. 09-21-06

!!!!! So I went with a friend of mine to a posing training session. Chastity Slone was initially thought to be the trainer, which would have been awesome, but Terra Kennett ended up being her girl. Terra is awesome! Very informative and upbeat. My friend is in her first figure comp 10-07 in Cleveland. She looks awesome! I video taped the training for her and took some stills for her to practice her posing. I'm REALLY excited for her I think she'll do well. When she places - I'll be sure to post up a link!!!!


Diet
m1: ON protein shake
m2: almonds, raw veggies
m3: bb'ers chili
m4: protein bar, anpb
m5: raw veggies, pork tenderloin, tbsp potato casserole, tbsp corn casserole (my dad's b-day dinner)

Training
am -
60 min steady tread

 

[ScorpioGirl]

Fri. 09-22-06

Diet

m1: bb'ers chili
m2: lf cottage cheese, anpb
m3: chic breast, lc yogurt
m4: ON protein shake, granny smith apple
m5: chic breast, raw veggies, anpb

Training - hammies / calves / cardio
am:
20 min steady tread

pm:
sldl
70x10, 115x10, 165x8, 135x10, 135x10

good mornings
45x10, 65x10, 65x10, 65x10

lying leg curl (*ahem* didn't happen)
50x5 - hammies spent

STRETCH - lol

abductors
115x15 - 3 sets

adductors
155x15 - 2 sets

calf raise on smith w/box
50x10, unweighted x 15 immediately following, stretch
90x10, unweighted x 15 immediately following, stretch
90x10, unweighted x 15 immediately following, stretch

30 min. steady tread

 

[ScorpioGirl]

Sat. 09-23-06

Weekend Training ~ supposed to take it off, but we'll see. I'm getting into the cardio now and if I break my stride it'll be harder to pick it back up.

bf taken this am: 10.6% (only a 3 pinch tho)
Gonna' take a 7 pinch sometime this weekend too.

Diet
m1: chic breast

 

[ScorpioGirl]

OK, I lied. I didn't do another bf test - but I will asap. NO time for anything this weekend. Diet was on until yesterday's carb up.....back on today. Took the weekend totally off - hammies and calves still sore from Friday too

Mon. 09-25-06

Diet

m1: lc toast, anpb
m2: protein pancakes
m3: chic breast, raw veggies
m4: anpb
m5: beef tenderloin, veggies

Training - Chest / Bi's

incline bench press
95x10, 115x8, 105x6, 95x5

flat bench flies
25x10 - 4 sets
~stretch

preacher curls
50x10, 50x10, 58x8

hammer curls w/20's
3 sets of 10
~stretch

 

[ScorpioGirl]

Tues. 09-26-06

Diet

m1: protein pancakes
m2: bb'ers chili

 

[lynx]

You mentioned possibly doing a bbing show, have you given any thoughts to when? Near future or far future?

 

[ScorpioGirl]

Tues. 09-26-06

Diet

m1: protein pancakes
m2: bb'ers chili
m3: chic, whole grain tortilla
m4: protein bar
m5: chic, veggies

Training - shoulders / cardio

military press
65x10, 70x10, 70x8, 70x6

shrugs
90x10, 140x10, 150x10, 150x10

rear delt raise
10x10, 15x10, 15x10

25 min steady tread

................................................................................................

 

[ScorpioGirl]

You mentioned possibly doing a bbing show, have you given any thoughts to when? Near future or far future?

Uhhhhhh, IF I do one, it will be next year probably. I'm still kicking the thought around.

 

[IslandGirl]

^^^Oh, I was thinking that you were prepping for one right now....oops

 

[ScorpioGirl]

No, not yet. Just dieting down a little to see what I need work on.

Wed. 09-27-06

Diet

m1: protein pancakes, lc wg toast
m2: chic, veggies
m3: chic, veggies, anpb
m4: protein bar
m5: anpb

Training - back / tri's / cardio

pulldowns - wg
85x10, 90x10, 90x8, 85x10

db row
30x10 - 4 sets

t-bar row
70x10, 70x8, 60x10, 60x8

pushdowns w/v-bar
57.5x10, 50x10 -3 sets

skull crushers
50x10 - 3 sets, 50x8

20 min steady cardio on tread